Let it shine: Embracing inner summer aka the ovulatory phase

It’s been a while since I shared my experiences with menstrual cycle awareness practice and part of the reason is that it has become such a habit for me to live this way that I don’t consciously think about it as much as I used to. Menstrual cycle awareness is exactly that, living with a conscious awareness of your menstrual cycle. I’m not sure I really like the term but at least it does what it says on the tin. In their book Wild Power, Alexandra Pope and Sjanie Wurlizter use the term “Menstruality” which I also love as it brings in the elements of spirituality and mysticism which are directly tied to this practice.

Today I want to share about my experience with inner summer aka the ovulatory phase. Usually the second half of our cycle gets the most attention because PMS and difficult periods can be the most disruptive to our lives and therefore the luteal and menstrual phases are the ones we tend to focus on. Ovulation is usually forgotten about, until we decide we want to get pregnant and then it becomes the holy grail and something to be measured, analysed and hunted down. However, I think there is such a beauty in the ovulatory phase even for women like me who are not ready to have children yet, or those who have already passed this phase of life.

To begin with the science, ovulation is the process of releasing an egg from one of our ovaries. Ovulation itself can be considered as the main event of the menstrual cycle because if we do not ovulate, we do not menstruate. Yes, you can still experience a bleed during an an-ovulatory cycle but you will not be fertile and it is not considered to be a true period. To me, ovulation is the creative miracle of feminine energy and something to be celebrated. Ensuring healthy ovulation is an important part of my holistic health coaching practice as it brings so many benefits on all levels of our being: physical, mental, emotional and spiritual.

The ovulatory phase begins a few days before ovulation and lasts until a few days after. It can also be considered the “fertile window” for women practicing fertility awareness method as these are the days when we are most likely to get pregnant if we aren’t using contraception. At the beginning of the ovulatory phase, we are dominated by the hormone estrogen but we also experience spikes in Follicle Stimulating Hormone (FSH) and Luteinising Hormone (LH) which cause a mature egg to be released. Progesterone levels remain low until after ovulation as this hormone is released from the ovary at the site the egg was released.

Image credit: Hello Clue app

For me ovulation brings with it this sense of expansion and super-human capacities. In a good month, I can feel energised and radiant and like I can handle anything life throws at me. There is this almost fizzing creative energy where I feel inspired and have many ideas for creative projects, my business and life in general. It’s also a time when I feel most social which as an introvert I embrace whole-heartedly. Often I find being around other people exhausting and I need time to recharge afterwards but around ovulation my social capacity increases a lot! I feel like I have more energy for my close relationships and a greater capacity to put myself out there in challenging social situations.

It’s also a time when I feel my most physically attractive and confident. At this time of my cycle I love wearing clothes which feel feminine and taking the time for self-care routines which make me feel beautiful like taking time to style my hair or painting my nails. At other times in my cycle my self-care is more focused on the emotional level like meditation, journalling and relaxation. During ovulation I feel more liberated and comfortable in my body but there is also this sense of magnetism which I think runs even deeper than the physical level. I think as women we just have this energy during ovulation that attracts others, whether that is sexual partners, friends, work connections or even children.

Before I started to practice menstrual cycle awareness, I did notice these subtle differences but I didn’t understand what I was experiencing. I distinctly remember one week feeling on top of the world and the next feeling it come crashing down around me. I would wonder what was going wrong and point the finger of blame towards others or towards my own body. In reality the shifts we experience are perfectly natural and more gradual like a tide moving in and out throughout each month, the waxing and waning of the moon or the changing of the seasons. When we have present awareness and consciously go with this flow rather than fighting against it, life can be a truly beautiful experience.

Although awareness is always the best place to start, actually making lifestyle changes can be tough. One of the ongoing problems I have with this phase of my cycle is that I think that I can do it all. I start multiple projects at once and then either don’t finish them or burn myself out trying to finish what I started. I struggle to decide how to spend my energy, whether to focus on work or play. I fill up my diary for the next few weeks without realising that once my inner autumn aka pre-menstrual phase arrives I am more likely to want to chill at home with a book or spend time writing rather than going out dancing or hosting workshops. This is why using a period tracker app or calendar can be a useful tool because it helps you to think ahead and plan accordingly!

I find that channeling the increased energy of the ovulation phase into one or a few projects is the best way to feel fulfilled rather than overwhelmed by the end of the cycle. It can be extremely satisfying to see a creative project or a specific task through from start to finish over the course of the month. If we germinate ideas and set goals after our period and focus our energy throughout the cycle, we really can achieve great things. Just like we have this sense of closure and preparation for hibernation at the end of summer, it brings us a sense of fulfillment to tie up lose ends as we approach our next bleed and we can surrender to relaxation knowing that we have put our creative energy to good use.

If you are interested in learning more about living in sync with your menstrual cycle, take a look at my other posts in the menstrual cycle awareness category and definitely consider reading the book Wild Power which I recommend to all of my female health coaching clients. Discovering and syncing with this inner rhythm has helped me so much to understand and connect with my body, my feminine energy and nature itself. It’s something that is rarely talked about and we are not taught in school but yet it is a current that runs under the river of our lives and affects everything we do. Living in a female body comes with many challenges but I would never change it for the world.

Over to you…

Do you currently track your menstrual cycle? What is your experience of ovulation aka inner summer? Is it a time you are consciously aware of or would like to be in the future? Let me know your thoughts in the comments below. Like this post and follow my blog for more posts on nutrition and yoga for healthy, balanced hormones!

If you are looking for guidance, support and accountability on you health journey, please contact me or check out the nutrition and holistic health coaching packages I offer. I am a qualified Public Health Nutritionist and hatha yoga teacher and my specialty is helping women to balance their hormones and heal their body and metabolism after restrictive dieting. I would love to work together with you to move past any health blocks and get you feeling your best again!

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How I finally let go of dietary rules and let myself eat more food

One of the hardest things for me in my recovery from disordered eating and Hypothalamic Amenorrhea was finally being able to let go of control around food. I went from restricting the amount of calories I ate and recording every bite in a calorie tracking app to various phases of restrictive diets including dairy-free, gluten-free, paleo and finally all varieties of veganism. Whole foods, high-carb, low-fat, raw foods you name it, I tried it. I was addicted to manipulating my diet in some way or another but now, 3 years later I can honestly say that I eat whatever I like and however much I like. And the ability to not overthink food and trust in my bodies’ signals is one of the most beautiful things about being recovered.

Now as a nutritionist and health coach, I support women through this process of escaping dietary prison to find food freedom, true health and a regular menstrual cycle. With so much information available online and in books, I find that most women know exactly what they need to do but the problem is actually doing it. What seems so simple (eating more food and resting) becomes extremely difficult when we factor in all of the emotional ties and conditioned beliefs around food and body image. We have been brainwashed to believe that we aren’t good enough if we don’t look a certain way and that certain foods are bad for us or even toxic. I found this to be especially prevalent in the raw vegan community where everything is considered toxic, even cooked food.

When I first realised how important it was for me to recover my menstrual cycle and the damage I could have caused to my body through 8 years of Hypothalamic Amenorrhea, the first hurdle I had to jump was allowing myself to eat more food. I was so used to dieting and living life with this restrictive mindset that to suddenly jump to eating 2500 calories a day (the minimum recommended for recovery) seemed nearly impossible. One thing that terrified me was this idea of losing control. During this time of restrictive eating, I experienced a lot of binge eating episodes where I would accidently eat more than I intended to or something “unhealthy” and this would trigger a huge overeating spree where I would eat everything in sight. I felt like I had to control every bite or my appetite would over take me.

However, at some point I realised that the more I tried to restrict my food, the stronger the urge to binge became. When I purposely ate less food after a big binge episode, it would only make it more likely to happen again a few days later. Over a period of a few months, I started to entertain the idea that maybe if I just ate more food on a regular basis, the binge eating would stop. I think I even did a calculation of the average number of calories I ate in a week , taking into account days of restriction and binges (see the graph below for a visual!) and I realised that actually I would probably be much happier and my body would be more stable if I just ate that amount consistently each day. I also finally accepted this idea that food is fuel and that our bodies need a certain amount of energy each day just to function and keep all our systems going, even if we are completely sedentary.

And it worked, this was the first step towards letting go of control. That said, I still had a long way to go! Even though I was eating more food and feeling healthier, I was still consciously controlling the amount I ate and the idea of stopping tracking my food or increasing my calorie intake made me extremely anxious. I still avoided certain foods that I believed were unhealthy like bread, dairy and processed foods. Then a funny thing happened. I discovered the idea of a vegan diet, first through watching documentaries about the environmental impact of animal agriculture and then through the world of Vegan YouTube which was booming at that time. Back in 2015, everyone in this community was promoting the idea that you can “eat as much as you want, as long as it is plant-based” and stay slim and healthy. I was so desperate to be free of this restrictive mindset, but I still was so attached to maintaining a low body weight that I fell straight for it.

This led to a weird couple of years where on one hand I felt extremely free and I allowed myself to eat more food than I ever had, without tracking. However this control that I had around food hadn’t disappeared, it had only shifted to another form. I no longer checked the calories for every food I ate, but I would rarely eat anything that wasn’t vegan or a whole-food e.g. fruit, vegetables, starches, nuts and seeds. I did get my period back during this time because I was finally providing my body with enough fuel, but I still suffered with signs of hormonal imbalance and other chronic health issues like insomnia and fatigue. Because I had allowed myself to be brainwashed by the idea that a vegan diet cures everything I thought that I needed to be more strict with my diet if I wanted to heal. Actually it was an illusion of freedom and abundance that took me a while to identify and break free from.

Don’t get me wrong, the foods I ate when I was vegan were very healthy but as PART of a balanced diet, not the whole diet!

So fast forward 3 years, I started to realise that some health problems I was trying to heal from via my vegan diet could actually be a result of this very diet which was really quite restrictive. I also started to experience new health issues out of nowhere which I couldn’t explain like dry skin, hair loss and constipation. I never considered that it could be the vegan diet but once I started to research online, I discovered a whole community of people talking about how their vegan diet had impacted their health in a negative way. I read stories of people who had done a complete U-turn and adopted a high-fat, animal-based keto or even carnivore diet and were claiming to have healed their chronic health issues. I could have fallen down this rabbit too but luckily, this really opened my eyes to the real situation, that humans can survive on many different diets and that we thrive on a variety of foods.

I had believed for years that animal products caused all sorts of health issues and here were people healing using these exact foods. Same with calorie restriction, for years I had thought this was the healthy thing to do until I found out about the impact of dieting on our hormones and our overall health. Finally, I started to open my mind and see that when it comes to nutrition and I discovered that there is so much conflicting information out there and you can find research to back up any claim that you want. The online health and wellness sphere is a minefield and it is almost random which hole you fall down. The problem with social media is that once you fall down a hole and adopt a certain mindset, you only see information which supports these views. If you want to question your beliefs you really have to make the effort to seek out new information because everything that is fed to you is more of the same.

(Side note – I recommend the documentary The Social Dilemma if you are interested in learning more about how social media sells our attention as it’s main product!)

Luckily, this was also the time that I decided to go back to university and study for a Masters’ degree in nutrition because I knew I wanted to help women heal their hormones using food. This gave me a much better understanding of human nutrition and metabolism and an understanding of the damage that extreme or restrictive diets in any form can do to the body. During my years of study, I adopted a much more balanced diet. I reintroduced animal-based foods and processed foods in moderation. I completely let go of all my conditioned beliefs around food and stared to understand both the health and environmental benefits of eating more seasonal and traditional foods. It’s funny because my diet is definitely much less like the typical “healthy diet” now and yet I am healthier than ever. I feel like we are given the false idea that we are either following the typical SAD junk-food diet or that we are on some super restrictive clean diet when in reality there is a huge grey areas between those extremes where, I believe, true health can be found.

Now I eat ice-cream and crisps but also salads, fruits and organic meat. I realised that foods are not inherently good or bad, they just has more or less energy and nutrients. Even processed foods with additives are fine in moderation our body can handle them and, despite what healers in the detox world say, they do not build up in our tissues and need to be purged by colonics and fruit fasting. Sure, if you only eat processed foods and don’t provide your body with enough nutrients, it will be overloaded. Plus, such cleansing practices have been used by ancient cultures on an annual basis for example but you only need to look at long-term detox practitioners to see that this restriction and stress actually ages the body causing premature skin damage and thin, poor quality hair, never mind the likely damage to internal organs. Perhaps it is vain, but seeing this reality really helped me to let go of some of my lingering fears around certain foods.

Some examples of foods that I had written off as unhealthy which are actually very nourishing for the body and soul!

I think to finally let go of dietary rules and surrender to the unexplored territory that is your natural appetite, a key thing is to really explore this idea of control. Why do you need it and what does it really mean to be in control? My idea of control has shifted dramatically over the last few years. I used to feel in control when I ate clean and resisted my hunger. I now see control as taking my health into my own hands and making decisions based on what works for my unique body, rather than listening to the advice of others who claim to have found the holy grail in terms of food and lifestyle. It also helps to consider your idea of health and what it means to be healthy. For me health is a feeling, having energy, a strong and fertile body and feeling free to live my life and have fun. No restrictive diet ever gave me health in these terms but I never considered that at the time.

This post is perhaps a bit long and jumbled but I think it is really important to talk about this subject and I wanted to write without editing. I speak to clients and female friends and so many have been indoctrinated into some dietary cult or another. Whether it is an attachment to the low-fat, low-calorie diet and the idea of being skinny or whether it is an obsession with clean eating and having a cupboard full of supplements at home, it’s so unnatural and is so far away from true health. Breaking free of whatever dietary rules and restrictions you have become attached to is a personal journey and a decision that only you can take but I hope that my story at least helps you to see that there is another way to find health and it is one that can include chocolate!

Over to you…

Please leave a comment below if you have any thoughts on this topic, I’d love to hear your opinions and have a discussion. If you found this article interesting, please like this post and follow my blog to be notified when I post something new.

If you are looking for guidance, support and accountability on you health journey, please contact me or check out the nutrition and holistic health coaching packages I offer. I am a qualified Public Health Nutritionist and hatha yoga teacher and my specialty is helping women to balance their hormones and heal their body and metabolism after restrictive dieting. I would love to work together with you to move past any health blocks and get you feeling your best again!

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International Yoga Day: 10 things I learned in 10 years of yoga

Yesterday marked the annual International Yoga Day as named by the UN in 2015 to celebrate the many benefits of this ancient Indian practice. This year the theme was “Yoga for Wellness” which is especially appropriate for 2021 as we are approaching two years of a global health crisis. COVID19 has affected us all, whether we caught the virus or not we have seen the impacts of the pandemic on our physical and mental health. Being stuck at home for months at a time, spending more time in front of our devices and out of our usual routine has meant for many a loss of physical fitness and vitality. The anxiety caused by the virus and the endless stream of fear-inducing news stories has affected many people’s sleep, eating habits and lead to increased use of alcohol, tobacco and other substances. Adding to this the emotional stress of the loss of loved ones or livelihoods, we have a perfect recipe for poor mental health and wellbeing.

Throughout all of this upheaval, the practice of yoga has kept me going and helped me to stay grounded and feeling fairly well, considering the circumstances. Practice of yoga asana (postures) helps to keep our bodies strong and flexible and can be practiced easily at home so it has been a lifeline during the lockdowns when gyms were closed and outdoor activities limited. The pranayama (breathwork) and meditation aspects of yoga help us to regulate our nervous system, calm the stress response and enable us to relax and sleep well even during times of stress. I really believe that a solid yoga practice is one of the best things we can do for our overall health and wellbeing. Personally, I am so grateful for the practice of yoga and it has helped me so much to develop into the person I am today. In this article, I want to share 10 benefits I have experienced through practicing yoga over the last 10 years.

1. Body acceptance

I am including this one first as it really has been the most impactful on my life! When I was younger I struggled with constant self-criticism, hating my body and punishing behaviours such as over-exercising and disordered eating in an effort to try and look the way I thought I needed to in order to be accepted and loved. I originally started to practice yoga as a way to rehabilitate my body and heal from injuries but it ended up becoming much more than that. Yoga is so much more than a workout and through the practice I ended up developing an acceptance and appreciation for my body that I never thought was possible. It helped me to stop focusing so much on the external appearance on my body and instead learn to feel myself from the inside out and develop an energy and confidence that I now see is way more important than the size of my thighs or the number on the scale. Of course I still have days when I feel down about myself or compare myself to others, as everyone does, but it no longer controls my life and when these types of thoughts and feelings arise I know how to move past them.

2. Building strength

When I tell people my main physical activity is yoga, I often get the response that “I like yoga but it isn’t intense enough for me”. This makes me laugh because when practiced with intention, yoga asana can be one of the most intense physical experiences there is. With every yoga posture, you aim for full body awareness and engage every single cell. Even Tadasana (mountain pose), one of the foundations of a beginners’ yoga practice, an be extremely challenging when you really focus on perfect alignment and engaging all of the small muscles that keep you standing tall with a good posture. Other standing postures such as the Virabhadrasana (warrior pose) series, Surya Namaskar (sun salutations) and arm balances like Bakasana (crow pose) help to develop strong muscle tone in the legs, core and upper body. Modern yoga comes in many different flavours from the more fiery and intense Astanga practice to total relaxation and bliss of Yin. I like to incorporate many different styles of yoga into my routine and through the practice I have developed a strong and agile body that helps me to make the most of life.

3. Cultivating flexibility

One of the first things most people associate with yoga is flexibility. It is definitely true that yoga practice helps to open up your body and create a sense of lightness and freedom in your physical vessel. I actually don’t consider myself very physically flexible considering the number of years I have practiced yoga. This is comparing myself to others though and compared to myself before I started to practice yoga, I have come a long way. I was very sporty as a kid and I developed quite a rigid, inflexible body. Now I can touch my toes and I am pretty mobile but I am nowhere near the splits and many other advanced poses are still just a dream for me at this point. But one thing that yoga has really helped me to cultivate is mental flexibility and the ability to let go and go with the flow of life. I remember being so rigid when I was younger, completely attached to my habits, routines and my conditioned beliefs. Over these last 10 years, yoga has helps me to loosen my grip on life and be more accepting of the natural ebbs and flows and the uncertainty that is the only certain thing we have. In particular, pranayama and meditation have been the tools that helped me to release tension and tightness in my mental and emotional bodies and create this feeling of flexibility beyond the physical.

4. Finding balance

With the modern society we live in and the fast-paced, stimulating, information heavy lifestyles we lead, it can be so easy to get carried away and burn ourselves out. Perhaps we are prone to over-working, over-exercising, over-eating, over-consuming… Whatever it is yoga can help us to find that point of balance where we are not doing too much or too little, but always “playing the edge”. Through tuning into my physical sensations and becoming aware of my inner world, I was able to stop damaging my health and happiness with destructive behaviours and create a lifestyle that was truly condusive to wellness. For me that looked like exercising at a lower intensity and taking more rest days, syncing with my menstrual cycles, allowing myself breaks from work and realising that I can’t do it all and letting go of rigid dietary rules and allowing myself food freedom. It might seem strange that yoga could lead to all of these seemingly unrelated changes but I really do believe that practice yoga starts a domino effect in your life. Once you start to become more self-aware and you engage with the intelligence within, you see clearly what is working and where things could be improved. Plus, you cultivate more energy through the practice which you can then direct towards making positive changes in your life and in the world.

5. Overcoming perfectionism

Learning to let go of perfectionism has been a key part of my journey with yoga. There is something to be said about aiming for perfectionism in yoga, particularly if you follow the thought school of B.K.S. Iyengar who is known for his focus on detail, precision and alignment in the postures. However, I think developing a healthy relationship with perfection is very important and something that yoga has helped me significantly with. There is nothing wrong with having lofty goals, in fact this can help to motivate us and challenge us to grow. But we shouldn’t let our perfect vision create dissatisfaction with where we are right now or lead to beating ourselves up for not being good enough. It is the same thing when it comes to comparison with others. It isn’t inherently bad to admire others or use their achievements for inspiration but it should be exactly that, a spring board for our own success and a way to open up our minds to greater possibilities. There have been times in my yoga practice when I believed I should be more advanced, but these days I accept my current limitations and I know that overcoming them is a matter of personal choice and priorities. I am not a full-time yogi, I have many other interests and commitments and my level of practice reflects that, which is fine

6. Developing compassion

One of the skills I have learned through practicing yoga is compassion, both for myself and for others. Through practicing yoga asana, you really see yourself and your physical vulnerabilities laid out on the table. Even the strongest, fittest person can have their ego cut down by simple yoga postures when you realise just how much tension and emotional stress is stored in the body. Yoga teaches us to be firm yet gentle with ourselves, to push ourselves when we need it but also to create a nurturing and supportive environment for growth and healing. Yoga also helps us to connect to something larger and feel like a part of nature as a whole. Through practicing with many different teachers and leading my own classes, I also realised just how alike we are as humans, even if we seem different on the surface. We share so many fears, insecurities, thoughts and emotional patterns and knowing this allows us to have more compassion for others and the struggles they are going through. Connecting with other yogis in the two teacher trainings I have been through was an amazing experience as everyone was so open and available to connect on an emotional level. I am forever grateful to these groups as they helped me to feel loved and supported through some very difficult times in my life.

7. Facing fears and embracing discomfort

Our bodies and minds both have habitual patterns and set ways of being that it can be very difficult to break. A big part of advancing in your yoga practice is learning to face the fears and overcome resistance that arises when you step out of your comfort zone. Whether this is surrendering into a deeper backbend or forward fold or letting go of the resistance towards inversions and balances, yoga helps us to locate our edges and push through those boundaries. When we find what we think is our limit and we are able to push ourselves that tiny bit further (with integrity and compassion of course) we discover new territory and expand our capacities which is a thrilling experience. My yoga practice has helped me to see the areas I hold myself back and where I resist feeling certain sensations and emotions. I always say to my students that learning to embrace discomfort and avoid bracing yourself against it is one of the important lessons that yoga can teach us. Not just on a physical level but this can help us mentally to deal with challenging situations and feelings without hardening and building a protective armor around ourselves which might reduce pain but also blocks out joy and connection.

8. Letting go

This one goes along with developing flexibility, but a huge benefit I have receive through my yoga practice is learning to let go. Letting go of the stress that builds up throughout the day, letting go of unhelpful thoughts, beliefs and conditioning, letting go of harmful habits and behaviours, letting go of past hurts and regrets.. a mindful, intentional yoga yoga practice can help with all of these and create a clean slate on all layers of your being. Not that this happens every time, I have to say. Sometimes a yoga practice highlights all of your pain points and for whatever reason you aren’t ready to move past them. Howver anyone who practices yoga regularly will understand that squeaky, shiny state of consciousness you experience after a focused asana practice and deeply relaxing Savasana. I find that yoga has allowed me to develop the ability to see when I am holding onto things past the point of usefulness (which yes I still do often) and use my breath and other yogic techniques to let them go. Without this ability, we can easily remain stuck in negative mindsets and moods for longer than necessary or hold onto outdated beliefs that no longer serve us.

9. Learning to relax

It should be the easiest thing in the world but somehow, we humans find relaxation so difficult! Perhaps it is the stress of living in society with all of it’s distractions and expectations but often it can be so hard to switch off, to stop doing and just be. Yoga, in particular Yin yoga and Yoga Nidra (yogic sleep) has really shown me the importance of and the path to true rest and relaxation. I have always been an active and busy person and prone to burn-out as I get so passionate with everything that I am involved in and end up doing too much. Even this year with the pandemic and becoming unemployed I feel like I haven’t stopped and I am rarely bored. Carving out time for a regular yoga and conscious relaxation practice has been one of the best decisions I ever made. Sometimes I even write it on my to do list so that I don’t skip it, it’s that important. Relaxation allows our bodies and nervous system to rest and recover physically, it stills our minds so that we can think more clearly and creatively and it allows us to get better sleep so that we can recharge our batteries for the next day. Although it might seem like doing nothing, relaxation is an art and a skill that we need to work on to truly reap all of its

10. Following my heart

Last but not least, my yoga practice has helped to me connect with my intuition and realise that sometimes the right thing to do is to follow your heart. Since starting my yoga practice, I have made some big decisions with regards to where I live, the work that I do and the relationships I have in my life. I am a rational and logical person (for those of you who don’t know me well I actually have a degree in Chemical Engineering) so I always take my time with decisions and think things through, but there are times when you have to listen to your heart and make choices that might seem irrational to others but feel true for you. It can be so easy to keep plodding along the same path all of your life because it is what is expected of you or because you don’t know what is to be found off the beaten path, but sometimes there can be very beautiful things waiting! The appreciation for life I discovered through practicing yoga and the connection with my inner wisdom and deeper emotions where the reason that I left my engineering job and moved into environmental-protection and health related work, the reason that I moved to Greece and the reason I no longer chase relationships where I feel unappreciated and question myself.

Over to you…

I hope you enjoyed this post in celebration of International Yoga Day! Let me know in the comments below if you have experience these benefits or others from practicing yoga. Like this post and follow my blog for more content on yoga, nutrition and healthy living in Greece.

If you want to learn more about Yoga for Women you can check out my others posts here and you can also find my current class schedule here. Currently I am only teaching one online class a week but I will be updating the schedule in September and (hopefully) starting a face to face class here for any of you in Athens! I also offer online private and small group classes at a very reasonable price, just reach out by email if you are interested and I can put together a package that meets your needs.

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Can you get your period back following a vegan diet?

One of the questions I am often asked by women who are trying to heal from Hypothalamic Amenorrhea and recover their period is whether it’s possible to heal your hormones and regain a healthy menstrual cycle whilst still following a vegan diet. If you haven’t read my previous posts on the HA recovery diet and how I got my period back, I’d recommend to check those out first before going ahead with this one because I explain all about the factors that can cause your period to disappear or become irregular and the strategy to recover. This is a topic I have researched extensively over the years and I have personal experience with so I wanted to share my advice from a public health nutrition perspective.

So to return to the initial question: can you get your period back whilst following a vegan diet? The short answer is yes, it’s absolutely possible and I did it myself. After watching documentaries about the environmental impact of animal agriculture and the health benefits of a vegan diet I was committed and I chose to maintain my vegan diet whilst trying to recover my period. I did manage to get my period back after 4 months of going “all-in” with my diet and no exercise so it is definitely possible! However does this mean I recommend a vegan diet to my clients or that I believe a vegan diet is optimal when try to get your period back? Definitely not! In fact I am no longer vegan and although I have no regrets, if I could go back in time with the information I have now I would definitely choose differently. Here are a few reasons why…

1. Calories

One of the important factors for many women with Hypothalamic Amenorrhea is eating enough calories. When you lose your period due to an energy imbalance, i.e. not eating enough to support your activities, increasing your energy intake is very important. You can definitely do this on a vegan diet simply by eating more food but as many plant-based foods are more calorie dilute this can be a struggle! Especially if you eat a lot of fruit and vegetables, starchy carbs and legumes which all have a high amount of water and fiber, you might find that you get full before you consume the amount of calories that your body really needs. This makes a plant-based diet great for weight loss but not so much when boosting your energy intake is your goal.

Of course, you can add in more energy dense vegan foods such as nuts and seeds, nut butters, oil and processed foods which take up less space in your stomach and are easier on your digestive system, but in my experience, bloating and other digestive issues are likely even when consuming the minimum calorie intake for healing your hormones. Actually I had forgotten how it felt not to be bloated until I finally reduced the amount of fibre I was consuming from beans, vegetables and nut butters. If you are extremely committed to recovering your period on a vegan diet, you can opt for easy to digest foods such as bread or crackers with jam, processed cereals and plant-based milk. However, as I will come to in the next point, these are not the most nutritious foods and you might find that your body needs ALOT of them to satisfy your nutrient needs for healing.

2. Nutrients

Hypothalamic Amenorrhea is an issue primarily of energy imbalance, but as all foods contain both macro and micronutrients, not eating enough food can easily lead to nutritional deficiencies. Part of recovering your menstrual cycle is nutritional rehabilitation which means flooding the body with as many building blocks for repair as possible. Nutrients that can be difficult to obtain and absorb in a vegan diet include iron, calcium, vitamin A (retinol) and vitamin D. Under stress our bodies also use some nutrients at a much faster rate than usual. Yes, it is theoretically possible to eat a well planned vegan diet which meets all of the recommended daily amounts. However, we don’t have control of our internal processes and if digestion is compromised, which is often the case with hormonal imbalance, then we can’t be sure we are really absorbing and benefitting from all of these nutrients.

It’s important to reflect on your history with dieting and if your past experience with restricting your food intake or the types of foods you eat could put you at risk of nutrient deficiencies. Or if you are unsure and you have the budget you can also ask your doctor to run a blood test for the key nutrients. The problem with this is that, there may also be additional compounds present in animal products which we don’t yet fully understand and for that reason, I think it’s just not worth the risk. Personally, I would suggest that if you are determined to follow a vegan diet, it’s better to heal the body with a high nutrient, omnivorous diet then, once the body is healthy and functioning optimally, consider adopting a more plant-based diet.

3. Fat and cholesterol

In general, the vegan diet tends to be higher in carbohydrates and lower in fat compared to diets including animal-based products. In addition, the fats available in plant-based foods such as nuts, seeds and avocados are generally poly-unsaturated fats and there is some research to suggest that these fats are actually less supportive to metabolic health compared with saturated fats which are found in meat and dairy. Losing your period is commonly a sign of being in a lower metabolic state and so you really want to be eating a metabolism supporting diet to get your period back. I am by no means saying nuts and seeds are unhealthy and that we should avoid them, but when we want to send the body the signal that the famine is over and its safe to rev up the metabolism and reproductive system, we want to make sure we are consuming enough saturated fat.

Adding in more fat from coconut is a good step towards a more metabolically supportive vegan diet but getting more variety of fats and nutrients from animal based sources will take your diet to the next level. Animal fats also contain cholesterol which is another nutrient you want to be consuming when you are trying to get your period back. Often cholesterol is demonised and we are told to avoid high-cholesterol foods if we want to be healthy. But when it comes to hormone balancing and especially recovering from Hypothalamic Amenorrhea when hormone production is lower than it should be, having some cholesterol in your diet can actually be beneficial and speed up the healing process. Cholesterol is a building block for reproductive hormones such as estrogen and progesterone which are necessary for a healthy menstrual cycle and regular period. Cholesterol cannot be synthesised by plants and is only found in animal-based foods such as meat and eggs, therefore consuming even a small amount of these foods on a regular basis can support your hormone healing process.

4. Mental restriction

This is a tricky one because personally, adopting a vegan diet was what finally enabled me to let go of restrictive dieting and allow myself to eat an abundance of food. Because I was no longer focusing on choosing food to maintain a low body weight but rather on sourcing ethical food, it took the focus away from calories and allowed me to eat more. That said, once I finally decided to let go of veganism and re-introduce animal products, whilst still allowing myself to eat the amounts of food my body asked for, I experienced a whole new level of food freedom which I didn’t know I was missing, especially in social situations where I had always felt isolated being the only vegan. I think you have to be very honest with yourself about the reason you want to follow a vegan diet and whether there is a chance that a desire to restrict your food is influencing your decision.

Unfortunately, there are also many rabbit holes to fall down when it comes to the vegan diet which can lead to some pretty extreme dietary restriction: raw vegan, starch solution, high carb low fat, 80 10 10, vegan keto just to name a few! So while it is possible to regain your period on a vegan diet, I’d say that for a full mental recovery following a balanced diet that includes all foods is optimal. Coming back to the idea of safety, you want to create an environment of abundance to really allow your body to relax and heal and this means abundance both in terms of quantity and variety of foods. If you are 100% sure that you are choosing a vegan diet for ethical reasons only, you can support your body better by eating a varied and balanced vegan diet and not being seduced by the health claims of these more restricted diets.

Over to you…

So those are my thoughts on why a vegan diet is not optimal when trying to recover your period. I understand that for some, eating animal products is simply not an option so I hope the few tips for how you can modify your vegan diet to be more hormonally supportive were also helpful. Please like and share this post to support my channel and share with anyone who might benefit from this article.

If you are interested in this topic and would like me to talk more about my experience with getting my period back on a vegan diet or the process of reintroducing animal products back into your diet after long-term veganism, leave me a comment or drop me an email and I will do my best to help! If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

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pro-metabolic diet ray peat orange juice

Top foods for increasing your metabolism and restoring hormones

After my last post about when low calorie density diets don’t work, I got a few email questions asking what foods are best for increasing your metabolism. I have to admit, this is something I am still in the process of figuring out as I went way off in the wrong direction during the first years of my recover. This field of pro-metabolic nutrition was NOT something I was taught in my nutrition degree and in fact, often goes against public health advice. I am not saying this is the way that everyone should eat, but myself and many other people have had success with improving metabolism and eradicating some of the signs of a poor functioning thyroid (e.g. insomnia, fatigue, cold hands and feet, dry hair and skin, constipation) by following this somewhat controversial nutrition advice. If you have been struggling with these symptoms and want to try something new then read on.

I first discovered the research of Ray Peat and Broda Barnes whilst trying to recover my period 5 years ago. After many years of restrictive dieting, I definitely was showing signs of a reduced metabolic rate and my main goal was to balance my hormones and get my period back after 8 years of Hypothalamic Amenorrhea. However, at the time I had decided to become vegan for environmental and “health” reasons so much of the dietary advice was so outside of my nutrition paradigm that I discarded it. I did take on some of the principles though which included:

  • Eating more food overall and listening to my true hunger cues
  • Cutting down on intense exercise and only walking and practicing yoga
  • Drinking less water and adding more salt to my diet
  • Including more root vegetables in my diet e.g. potatoes, carrots, parsnips
  • Adding in saturated fat in the form of coconut oil and dark chocolate
  • Consuming natural sugars e.g. ripe fruits and honey

These things definitely helped me to improve my energy levels and some of the symptoms I was experiencing, as well as to recover my period and have a regular menstrual cycle. But in truth, it wasn’t till I added animal products back into my diet that the real healing began. I will write another post at some point on my experience shifting from a vegan diet back to a omnivorous diet and how I dealt with the transition both mentally and physically. For today I will share my current top foods for increasing metabolism and restoring hormones.

1. Fruit

Ripe, sweet fruit is rich in natural sugars which will support a healthy metabolism and energy output. If you have been stuck in the mindset that carbs are bad and will make you fat, think again. Every cell in your body runs on carbs and prefers glucose as an energy source, especially your brain. Yes, we are adaptable beings and we have mechanisms to enable us to convert fat to energy (via ketosis) when carbs are not available. However this is a stressful process for the body and is not sustainable in the long term. The best fruits are the more dense, sweet fruits such as banana, mango, pineapple, dried fruits, figs, papaya etc.

2. Orange juice

I know oranges are a fruit but OJ is so amazing that it deserves it’s own category. I made a post on Instagram the other day about how OJ is life and it is so true! Drinking a glass of freshly squeezed OJ is like pouring life directly into your body, it makes you happy and floods your body with energy. As you are trying to improve your metabolism, replacing your water intake with juice or other metabolism supporting fluids is a great technique. If you are really struggling, adding a pinch of salt to your juice is even better and though it might sound counter-intuitive it will help with hydration as it helps you to better absorb the liquids rather than having them pass straight through you.

3. Cheese

OK so here we go with the non-vegan foods. I used to be so afraid of cheese. I thought it would mess up my hormones, give me acne and digestive upsets, not to mention it’s high environmental impact. Now I take a more pragmatic view. Cheese is a nutritionally dense food which provides high quality minerals and proteins and is extremely supportive for metabolic health. I’m not saying to go and eat a block of cheese every day but including a small amount of cheese as part of a balanced diet is a very healthy thing. Try to source organic cheese if possible with little additives. Cheese with fruit or OJ is a perfect, pro-metabolic snack and melted cheese on toast is the perfect warming meal.

4. Coconut oil

The keto community got one thing right and that is that the medium-chain triglycerides (MCT oils) in coconut oil are great for supporting the metabolism and providing your body with easily accessible fuel. Even the bulletproof coffee as a concept is not bad, although I would argue that in order to prevent a stress response from your body, a big spoon of honey or a splash of milk is needed and it’s always better to consume coffee with food rather than on an empty stomach. Coconut oil is a great option for cooking, it has a strong taste but goes well in asian style dishes like curries and stir fries or my personal favourite coconut oil roasted sweet potatoes – yum!

5. Root vegetables

Potatoes and starchy vegetables such as parsnips, beetroot and carrots are a great option to provide carbohydrate fuel for your body. The pro-metabolic community advise against grains and I am still on the fence with this one as personally, I had a lot of success with keeping oats and bread in my diet. Nonetheless, potatoes and sweet potatoes are perfect metabolism boosting foods and very versatile. For the best results try baking to bring out the natural sweetness and adding salt to taste. If you struggle with feeling cold, try eating a bowl of salty mashed or potatoes or home-fries and notice the warmth spreading to your fingers and toes.

6. Liver

Yes I said liver.. this is definitely not a food for every day but it really is a “super food” and eating liver either with onions or as pate once every 10-14 days will do wonders for your overall and metabolic health. I know it’s extreme to go from eating a vegan diet to including organ meats but it is something that our ancestors have eaten for many years, knowing about the health benefits and I personally think it is better than eating chicken breast on the daily or only eating prime muscle meats. Liver contains the highest and most absorbable amount of iron, vitamin A and B12 as well as many other vitamins and minerals. Since eating liver regularly my eyesight has improved to the point that I no longer wear glasses to watch TV or use the computer.

7. Chocolate

Eating chocolate or cacao is great for improving the metabolism and something I craved daily when healing from Hypothalamic Amenorrhea. Chocolate is a dense source of calories which is exactly what your body needs to dig it’s way out of a metabolic hole. I personally prefer dark chocolate but actually chocolate with milk and sugar (or smoothies made with cacao, ripe bananas, milk and honey) is optimal for boosting your metabolism. Chocolate contains some caffeine and theobromine which give you a natural energy and mood boost. Eating chocolate mindfully and truly savouring every bite is a way to send your body that signal that it is safe and the “famine” is over which is necessary to move out of the stress response and into a relaxed, high metabolic state.

8. Eggs

These were one of the first animal proteins I added back into my diet as I think many ex-vegans do. Of all of the animal products, it was actually boiled eggs with a runny yolk that I started to crave. Eggs are another great source of vitamin A and a complete protein so they are great to include as part of a vegetarian meal or snack. If you are trying to heal your hormones after restrictive dieting, you need cholesterol as it is a building block for your reproductive hormones and including eggs in your diet is actually a very healthy thing. Eggs may not be the best protein for improving metabolism (some red meat is most likely better) but for restoring hormone health or recovering your menstrual cycle, eggs are a great food to include.

9. Ice cream

My current favourite! I am in a phase of eating ice cream a few times a week because here in Greece there are so many amazing quality ice cream shops and with the hot weather it is the perfect snack. Unfortunately many of the ice creams in the supermarkets these days are heavily processed with additives and fillers which are not designed to be consumed by humans and are not healthy for us. However, ice cream in its natural form with simple ingredients (mainly milk, sugar, cream, eggs) is actually a great pro-metabolic food and a delicious way to boost your calories without feeling bloated or over-stuffed which is often one of the main hurdles for women trying to recover and raise their metabolic rate. A small bowl of ice cream is a great after dinner dessert or bedtime snack to keep your blood sugar up during the night and avoid those 2-4am wake ups that can occur with a low metabolism.

10. Honey/molasses

Both excellent sources of carbohydrates with the added benefits of nutrients and anti-oxidants. The pro-metabolic community often recommend eating white sugar as a way to boost the metabolism and although I am not against including sugar in the diet (I don’t think that any food should be completely restricted), I don’t consider it a health food and prefer natural sweeteners such as honey to use on a daily basis e.g. adding to tea, coffee or smoothies. Molasses has the added benefits of a great mineral profile, providing iron and calcium in particular. Drinking 1-2tbsp of molasses in hot water with lemon was a strategy that helped me to boost my iron levels and recover from iron deficiency.

As well as these top foods for boosting your metabolism, some foods to reduce during the initial phases of metabolic recovery include:

  • Raw vegetables and large salads
  • Low sugar fruits (unless consumed along with other higher calorie fruits or foods)
  • Cruciferous vegetables e.g. broccoli, cabbage, cauliflower
  • Vegetable oils e.g. sunflower, rapeseed, sesame oil
  • Nuts and seeds (including tahini and nut butters)

I am not saying these foods are unhealthy, far from it. But if your goal is to boost your metabolism, repair your hormones or get your period back, then these foods won’t be the most supportive to your goals and consuming them in large quantities will only prolong your recovery process. Once things are more balanced you can of course add them back into your diet in balance with some of the more pro-metabolic foods. As you become more acquainted with your body and the signs of a strong healthy metabolism (e.g. warm hands and feet, good energy, regular menstrual cycle), you will be able to adjust your diet as you go to keep you feeling your best.

Over to you…

I hope you enjoyed these tips on how to increase your metabolism and balance your hormones. Let me know in the comments below if you have already discovered the work of Ray Peat and other researchers in this field and what you think of this pro-metabolic way of eating. I have to say, for me it has done nothing but good although everyone will have their own unique experience.

If you found this article interesting, like the post and follow along with my blog for more real health and nutrition advice. Let me know in the comments below your thoughts and experiences in the comments below. If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

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When low calorie density diets don’t work

Back in January I shared a post about how eating more lower calorie density foods can help you to lose weight. In many cases this can be a very useful strategy as consuming more low calorie high volume plant-based foods can be an easy way to reduce your calorie intake and lose weight without feeling deprived. However, as always, health advice is very individual and what works for one person’s goals will not necessarily work for another. Today I want to share my perspective on when a low calorie density diet is not appropriate and may actually be the cause of unexplained health problems. If you have been following a low calorie density diet and are not feeling your best then keep reading!

Something I have learned over the last 5 years is just how important metabolic rate is for our overall health and sense of wellbeing. Think of your metabolism as being the furnace that keeps you going and fuels all of your bodies functions. If that furnace is burning low you are going to feel that through low energy and fatigue and may experience other signs of a low metabolic rate such as low body temperature, constipation, insomnia, dry skin and hair and hormonal issues. On the other hand, when the furnace is running hot you are more likely to have good energy levels and digestion, sleep soundly and have well functioning hormones and healthy skin, hair and nails.

Metabolic rate is also important in maintaining a healthy body weight as a low metabolic rate means we are using energy more efficiently and are more likely to store calories as body fat than “waste” them on other bodily functions and generating excess heat. We are often told that if we are overweight we need to eat less and exercise more and in some cases this is true, as the society we live in pushes us towards more sedentary lives and over eating on processed foods. Although sometimes the problem is not a lack of exercise or eating too many calories but an issue of low metabolic rate. If you are exercising a few times a week and eating 1200, 1400 or even 1600 calories a day and still not losing weight then potentially it’s not forcing yourself to eat less and move more you need to focus on but rather healing and supporting your metabolism.

The problem with a low calorie density diet is that you can be unintentionally (or intentionally) providing your body with less calories than it needs over a long period of time and triggering your body to reduce your metabolic rate. This is the same thing as entering “starvation mode” which is not an urban myth but actually a very real phenomenon. Eating a diet made up of predominently water and fibre rich fruits, vegetables, legumes and starches may seem like a healthy way to eat but if you are not consuming enough energy to support a healthy metabolic rate you are unlikely to feel well. Because of the high volume of these foods, it is very easy to under eat whilst truly honouring your hunger and fullness signals and feeling like you are eating a lot of food. Trust me I have been there! And the worst thing is, I didn’t realise that it was my healthy diet making me feel that way.

Left… stuck in a low metabolic state, confused and exhausted
Right… on the road to recovery, feeling more energised and happy

There is nothing wrong with eating these kinds of foods, but also adding in high calorie density, metabolism supporting foods to your diet and eating enough calories can go a long way in resolving systemic health issues. I have been following the work of researchers such as Broda Barnes and Ray Peat who really focused in on the symptoms of a slow metabolism and how rehabilitative nutrition can help to restore metabolic health and create robust, healthy individuals. For a long time I thought that eating the healthiest diet possible and avoiding certain unhealthy foods was the way to restore balance and create a healing environment in the body, but over the years I have come to realise that if there is not enough energy available, the body simply cannot heal.

A couple of quick ways you can check your metabolic rate at home:

  • Check your armpit temperature first thing in the morning. Do this every day for a week (preferably the week after your period for women) and if it is consistently below 36.6°C (97.8°F) you may be experiencing a lower metabolic state
  • Check your resting pulse rate. If it is consistently below 70BPM, it’s a sign your metabolism may not be functioning optimally. Even though we are told that a low pulse rate is healthy and a sign of fitness, this is not always the case.

If both of the above tests show a lowered metabolic rate and especially if you are experiencing any of the symptoms of a low metabolic rate described above, then a low calorie density diet is unlikely to be appropriate and maybe it’s time to reconsider and try something new. If you are following this approach, loving it and feeling energetic and healthy then keep doing what your doing. Don’t be afraid to experiment and find what works for you and remember, be healthy to live, don’t live to be healthy!

Over to you…

If you found this post interesting, like and follow along with my blog for more real health and nutrition adive. Let me know in the comments below your thoughts and experiences in the comments below. If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

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Diet dogma, food and morality

This is a tricky subject but something that has been on my mind lately. As someone who has been in the health and wellness field for several years, I have seen this reoccurring pattern of almost a cult-like mentality around various diets. As a former vegan I have certainly fallen for this idea that there is “one diet to rule them all” and experienced this almost religious dedication to my diet dogma of choice. But this doesn’t only happen with veganism, I’ve also seen the same aggressive preaching, tunnel vision and exclusionary mentality amongst followers of the paleo, raw food, keto and carnivore diets as well as those who believe that gluten, dairy or sugar are the devil.

Why do we do this? Why does following particular way of eating give us this feeling of safety and superiority? Why do we cling onto the idea that a particular diet will save us, take away all of our suffering and lead us to an infinite nirvana of perfect health? I think advertising definitely plays a role as health, youth and beauty have become aspirational products that can be marketed and sold. This used to be a tactic adopted by food manufacturers to sell us products like diet coke and special k but now with social media, anyone can become a diet “guru” and make millions selling the new version of sermons and religious texts (aka recipe e-books and courses), sometimes without any qualifications to back up their claims, other than personal experience.

When we are struggling, either with a chronic health condition or with the belief that we aren’t good enough as we are and need to somehow improve ourselves, we become the perfect customer. These gurus become our idols and we are vulnerable to believing everything that we see and trusting what we are told. We see people sharing about how cutting out all carbs or adopting a raw vegan diet cured them of every symptom and disease and improved their life in every way and of course, we want a piece of that! But we always have to remember that we don’t see everything about people’s lives and especially when someone has a product to sell, they have an investment in promoting perfection and sweeping any issues under the rug.

We all know in theory that social media is a highlight reel and that people tend to share what is going well or their success stories in overcoming their problems, myself included! I’ve often shared stories of my past struggles and how I have managed to balance my hormones and fix my relationship to food and my body. I try to be transparent and also share the process when I am in the messy place of trying to figure something out but of course I don’t write about every single thing going on in my life. Partly because I don’t want to bore people but mostly because when you’re in the eye of the storm, you don’t have the clarity and understanding that comes with hindsight and enables you to write about your struggles. So I don’t believe that anyone does it on purpose but we all tend to show more of the positive and less of the negative aspects of ourselves. It’s human nature to want to show our best side but our shadows and struggles are what make us human.

There has been a trend over the last couple of years on social media, with vegan influencers coming out and sharing “why I’m no longer vegan” stories. Often these are people who spent years declaring to the world how good they felt, how energetic they were and how amazing their hair and skin had become on this diet, only to admit a few months later that they were struggling all along and didn’t feel able to talk about it because they felt trapped by the web they had weaved around themselves. Their online identity and professional reputation had become so tied up in their diet dogma that they found it so hard to change their diet for their health, never mind tell their audience that they were doing so. And the ones that did share this experience received so much backlash and abuse from the community for being selfish or hypocritical.

This public shaming behaviour was so shocking to me and made me realise just how far this moralising of food and diet <cult>ure has become. Food is no longer just fuel and nourishment for the body and soul but it is now a way for people to express their status as a good citizen. Yes it’s great that we are now becoming more aware of the ethical issues surrounding our food system, especially now the size of the global population is leaving our planet straining at the seams. Making more ethical choices is is a good thing and something I am totally on board with and often talk about on this blog. It’s amazing that companies are now looking at their supply chains, consumers are seeking out more sustainable, fair trade products and we want to see this trend continue. However, this is work in progress and all we can do is make the best choices where possible to meet our conflicting objectives.

A healthy diet isn’t always sustainable or ethical and a sustainable diet isn’t always healthy. And no food or diet is perfect. You eat meat and dairy and contribute to climate change and potentially animal cruelty and pollution. So you cut out animal products and instead end up eating vegan products that are shipped from all over the world, produced on farms that cause large scale eco system damage or exploit bonded labourers in developing countries. You try to eat all organic, local, plant-based food and end up with a myriad of health issues due to your overly restrictive diet. We all have a responsibility to make better choices where we can, even though with the way the food system operates right now some of this is out of our hands. But we certainly shouldn’t feel guilt or shame for our food choices when they are not perfect, or shame others who do not have access to or cannot afford to make these better choices, because let’s be honest, choosing high-quality, organic, local produce is often a privilege rather than the easy option.

Moving away from ethics and towards health and wellness, when it comes to the macro-nutrient wars of the HCLF (high carb low fat) vs. the LCFH (low carb high fat) communities, it just gets silly. Each camp has their own key pieces of research that they cite and doctors that they follow who claim that this way of eating is the perfect human diet. Each has their armies of followers with stories of healing and longevity who battle against each other in pointless debates and who circle in their own communities, brainwashing themselves and proving each other right. In reality how can we possibly know what the perfect human diet is? Humans developed all over the planet and survived on so many different diets: hunter gatherers, agricultural communities and now industrial societies like the ones most of us live in today. There is so much conflicting research out there that it’s possible to find evidence to back up almost any claim.

There is so much variety in our genetics, environment and physical health status that there’s no way there is one truth when it comes to food and diet. Plus, health is about so much more than what we eat. When we look at the blue zones (the places with the highest number of centenarians), they don’t all follow the same diet but one thing they have in common is their sense of community, slow pace of life and connection with the natural world. I think there comes a point when you have to accept that perfecting your diet can only get you so far and the simple act of trying can be a stress on the body that causes health issues to continue. It’s much better to eat food that makes you feel strong and energetic, keeps your metabolism functioning at it’s best but also brings you joy and connection with the community you live in than keeping yourself in an isolated bubble, trying to consume the optimal diet for humans.

I am saying this as much for my past self as I am for all of you out there. I have been through phases where I was so desperate to heal my body that I put all of my energy into eating what I believed was the best diet for my body as well as the planet and it only made things worse. Letting go of the diet dogma was what finally helped me to heal. Now I definitely make the effort to make ethical and healthy food choices. I buy from local markets when I can, experiment with growing my own food, eat lots of plant-based meals and choose organic, fair trade products where its available and affordable. But I’m refuse to obsess over it or feel anxious when I can’t make the ideal choice. I eat plenty of things that aren’t sustainable or health promoting just because they taste good. I also now eat animal products again as for me, veganism didn’t work out and I experienced health issues despite being very careful with my diet and supplementation (I’m sorry to any vegans reading this but this was my experience).

I would never recommend to a client that they should eat a certain way and exclude particular food groups or foods, unless they have their own ethical or medical reasons to do so. I am a strong believer in paying attention to your bodies’ response to certain foods and choosing a diet based on what makes you feel your best. One of the best ways to do this in my experience in using a food diary, not to restrict your intake but to record how you really feel, physically and mentally, after eating certain foods or meals. This way you are totally in control and rather than relying on external information, you can listen and respond to your own bodies’ signals which is what we are designed to do. And even when you do find something that works, remember that this can change! Our bodies are never stagnant, we are constantly aging and adapting to the changing seasons and environment so we can’t expect that what works for us today will work 10 or 20 years down the line.

Over to you…

Anyway, that’s enough of me ranting for one day! Please leave a comment below if you have any thoughts on this topic, I’d love to hear your opinions and have a discussion. If you found this article interesting, please like this post and follow my blog to be notified when I post something new.

If you are looking for guidance, support and accountability on you health journey, please contact me or check out the nutrition and holistic health coaching packages I offer. I am a qualified Public Health Nutritionist and hatha yoga teacher and my specialty is helping women to balance their hormones and heal their body and metabolism after restrictive dieting. I would love to work together with you to move past any health blocks and get you feeling your best again!

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Why we should NOT use BMI to diagnose eating disorders

Today’s post is a bit different from my usual content but I saw a story on BBC news yesterday which really stirred up emotion in me and inspired me to write. It was a young woman sharing her experience with disordered eating and being told by doctors that her BMI “wasn’t low enough to be anorexic” when she went to seek help. Here is the short video clip:

For those of you who haven’t read my previous posts about my struggles with disordered eating, I had an undiagnosed eating disorder throughout my teens and early twenties and lost my period for nearly 10 years due to being underweight for my body type. During this time I too was told by doctors that I was healthy because my weight was within the normal range and was led down the road of more and more tests to figure out why I wasn’t menstruating. This definitely prevented me from getting the help I needed and delayed my recovery by several years as I was able to keep kidding myself that I was healthy and continue with my unhealthy behaviours around food and exercise.

I still have anger inside me towards the medical system for failing to help me and I think it’s so important to share stories like these in the hope that they can help someone else who might be going through something similar. Disordered eating is something that so many women go through at some point during their life and often it is brushed under the carpet because obsession over our bodies, chronic dieting and exercising to lose weight is seen as just part of being a woman in today’s world. Using the BMI scale as a measure of disordered eating is so outdated and only continues this issue. Women and girls, like me in the past, who do become aware that perhaps they have a problem around food are often made to believe we “aren’t sick enough” to seek or receive support.

The BMI scale was developed around 200 years ago by a mathematician as a quick way of determining whether an individual is at a healthy weight for their height. It is usually seen as a chart of height vs. weight like the one below with marked ranges for underweight, normal weight, overweight and obese. However, it was never intended to be used as a formal diagnosis of health. It wasn’t developed by doctors but for some reason it has been adopted by the medical system and is still used, often without question, to this day.

According to most doctors, a BMI within the range 18.5-25 is considered “normal” but there are several major problems with using the BMI scale. The main one I want to highlight is that it doesn’t take into account the percentage of lean mass which consists of bones, organs and muscle tissue. So someone with a larger bone structure or more muscle mass can quite easily be considered overweight or even obese. Think football players or figure skaters who are often lean but extremely athletic and muscular, according to the the BMI scale many would probably need to lose weight to be considered healthy.. really?! How can a basic mathematical formula know what it healthy for your body type. All it is is statistics. On average, humans have less than 2 arms but does that mean that the typical human has less than 2 arms? Of course not!

What is healthy for our bodies depends on so many factors, including our genetics, the environment we are currently living in and what stressors we have in our lives. At certain times it’s healthier for us to hold more fat and at others it might be more advantageous to be leaner. Our bodies are smarter than we give them credit for. I look at photos of myself at my lowest weight when I was around a BMI of 18.5 and I wonder how any doctor could have thought I looked healthy. I was 20 years old but I looked like a child. There was nothing womanly or fertile about how my body looked at that time. I had hardly a scrap fat on my body, no breasts at all without a padded bra and my knees stood out a mile on my stick legs.

Of course, I didn’t look like the completely skeletal anorexic figures that you see, but I was clearly not at a healthy weight for my frame. It’s obvious to me now why I didn’t have my period. As women we need fat on our bodies to support a healthy pregnancy and to nourish a growing baby. I definitely was not eating enough to support my activity level and I was restricting food groups and specific “unhealthy” foods. I had a high level of cognitive dietary restraint meaning that I thought a lot about food and I was constantly controlling and denying my cravings. My body was sending me all the signals that it wanted to be at a higher weight, I would have crazy binge eating episodes because my body was starving for calories but I saw this as a lack of motivation or as emotional eating. I wasn’t underweight for my height so I didn’t see the problem.

This is the issue with the BMI scale, it lumps everyone in the same category and doesn’t account well enough for our bio-individuality or our bodies’ natural intelligence. Personally, I had to workout excessively and restrict my diet in order to maintain this weight which should have been a major red flag that it wasn’t my natural set point. Perhaps another woman could maintain this same weight naturally with little effort and could be healthy but that is not how my body was designed to be. But because I was so attached to the BMI scale and trusted doctors when they told me I was healthy, I carried on this delusion for too long. I’m sure there are so many other women (and men) stuck in this same false narrative, believing that their behaviours around food are healthy when in reality it is causing more harm than good.

When it comes to eating disorder diagnosis, I think using the BMI scale can be extremely dangerous. Especially today as the trend online is not just to be skinny but also to be fit and lean. There must be so many girls and women out there who are suffering in order to achieve a “perfect body” either by being overly rigid and restrictive around food or by over-exercising but they are at a normal BMI so they must be healthy, right? Wrong. Eating disorders are about so much more than physical appearance, they are mental disorders. Diagnosis should be based on thought patterns and behaviours and not on weight alone. If someone is focused on food to the point it is affecting their life, if they are afraid of certain foods or obsessed with losing weight, it doesn’t matter what BMI they are, they deserve help.

I understand that the NHS has limited resources and that they have to prioritise those who are at the highest risk. Being dangerously underweight can cause so much damage to the body and of course these people need to be under medical care, but for those who fall into the grey area of not being sick enough to receive support this can be a real problem. Disordered eating develops over time and generally the earlier it is diagnosed, the easier it is to recover. Eating disorder thoughts are like a fungus that enters your brain, sets down roots and spreads a network across your psyche. Rooting out all of the false beliefs, stories around food and your body and replacing them with healthy, helpful thoughts takes a lot of time and effort.

Putting off treatment because your weight isn’t low enough yet means falling further down a slippery slope and it can become harder if not impossible to achieve a full recovery. Eating disorders are already such a secretive disorder, drenched in shame and denial. Even when part of your mind realises there is a problem and wants to seek help, the disordered part wants things to stay as they are and will hold tightly onto any excuse to stay stuck. A healthy BMI is exactly that, a lifeline of denial for the eating disorder voice. I still have to deal with these thoughts today, even though I can recognise them and not act on them. I think this is partly because of my disordered eating being hidden and allowed free reign of my sub-conscious mind for so long.

I do believe that full physical and mental recovery is possible but it’s much more likely when these things are caught early and don’t go as deep. I definitely consider myself fully recovered now and have for many years but I don’t think that quiet voice will ever completely go away. As a nutritionist and yoga teacher, healthy and wellness is still a big part of my life but I am fully aware that I have to stay vigilant as it can be a fine line between looking after your health and obsessing over your health. It’s not like recovering from alcohol or drugs where you can completely abstain, you can’t recover from obsession with healthy eating by avoiding healthy foods.. that’s a recipe for disaster! However, my motto now is be healthy to live, don’t live to be healthy. Eat vegetables but also eat chocolate cake. Move your body but know when to rest. It might be cliche but balance is the way!

Over to you

Please like and share this post and help to spread awareness of this issue. Follow my blog for more posts on balanced health, yoga and nutrition for healthy hormones.

If you feel like you or someone you know is suffering with disordered eating, please please reach out for support. Don’t let having a healthy BMI get in the way of getting the help you need.

YOU DESERVE TO HAVE A HEALTHY, ACCEPTING RELATIONSHIP TO FOOD AND YOUR BODY NO MATTER WHAT!

BEAT: https://www.beateatingdisorders.org.uk/support-services/helplines

NHS: https://www.nhs.uk/conditions/eating-disorders/

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Why (and how) women should approach health and fitness differently to men

Ladies, ever wondered why it seems so much easier for your boyfriend or husband to stick to a diet or fitness plan and get results? Why some weeks you are full of energy and others you hardly want to drag yourself out of bed? How you can go 2 weeks eating healthily then all of sudden all you want is chocolate and ice cream? If you’ve found yourself questioning whether you just have less motivation or your body just doesn’t function as well then you’re not alone. The answer is simple and something that we live every single day, often without even being aware of it. Can you guess?

IT’S

OUR

MENSTRUAL

CYCLE!

As women we are simply not the same from week to week. Our hormone levels are continuously shifting which has a huge impact on our energy levels, mood, cravings, sleep and so much more. This can make it hard for us to stick to a routine and often feel like a failure for being inconsistent. We can think of men as being like the sun and women more like the moon. The sun shines consistently day by day, sometimes there might be some clouds in the sky or even a huge storm that affects how brightly we see its rays but behind all of that it keeps on shining just the same. The moon however moves through it’s lunar cycle from the new or dark moon where the sky appears empty to the full moon where it shines big and bright.

The lunar cycle is such a good metaphor for our menstrual cycle. The new moon represents menstruation, the time of the month when we are much less energetic and physically need to rest. The full moon represents ovulation when our energy levels are at their peak and we are overflowing with creativity and physical energy. Don’t get me wrong though, just because the moon appears dark at the new moon, it doesn’t mean there is no light, the light is just on the other side so we don’t see it. This is the time when lots of inner work is being carried out including physical and mental healing and the seeds of inspiration for creative projects are being birthed.

Because for men, the hormonal shifts are much more subtle and occur mostly on a 24hr basis, they can more easily stick to a daily routine that works for them week in week out whereas us women have both our daily and monthly rhythms to take into account. Our bodies are also more sensitive to stress from working out or not eating enough food as they are constantly trying to maintain hormonal balance and fertility. We can choose to see this as a weakness or we can see it as a super power that we can work with. There are times of the month when our strength and stamina can feel unlimited and we can surprise ourselves with what we can achieve and there are other times when we can push ourselves through a grueling workout and actually cause ourselves more harm than good because our bodies have to rely on stress hormones and adrenal reserves to make it through.

Of course we all know this on some level but we often think of it as something we have to work against rather than work with. Often we feel like we are “normal” for a couple of weeks and then BAM our hormones come along to ruin everything and we fall off the wagon. But what if we became more aware of how our bodies change throughout the month and actually build this into our health and fitness plan? What a game changer that would be! No more beating yourself up because you got so hungry before your period that you ate a large bar of chocolate every day. No more dragging yourself through intense workouts on your bleeding says when your body is crying out for rest. Instead using self-awareness and self-compassion to create a health plan that truly works for you.

What could this cyclical approach to health and fitness look like? When it comes to nutrition, this would be truly trusting your body and allowing yourself to eat intuitively. This doesn’t mean allowing yourself to eat a large bar of chocolate every day because, “PMS”, but it does mean loosening up on the diet rules, understanding why those cravings might be there and making sure that you are well fed and nourished during the day. The quantities and types of foods you crave will likely change throughout your cycle and this is ok, in fact it is essential. Your metabolic rate and nutrient requirements shift with your hormones and so the foods that will support your body also change week to week. The simple overall guideline for a healthy diet of eating mostly whole, unprocessed foods applies throughout the cycle but the amount of energy, macro-nutrients and the ratio of raw vs. cooked foods can definitely change. It’s much better to tune into your body to find what works for you, but if you’re struggling with getting started I did write a series of posts on how to eat for each of the phases of your menstrual cycle.

With fitness and exercise, again it is very individual. Some women need to fully rest during their period otherwise they will feel like they are dragging throughout the month ahead. Others, me included, need a bit of easy movement to help manage painful cramps. I’m sure there are some women who can exercise intensely during their period without any issues but I think this is the exception rather than the rule. If you do workout during your period, ask yourself whether you are doing it because you feel like you should or whether it is what your body is genuinely asking for. In general, during your period and the few days before it’s a good idea to at least slow down, decrease the intensity of your workouts and create space for some more restorative activities like yoga, stretching and gentle walking to help your body recover and restore energy.

On the other hand, the rising energy and stamina in the couple of weeks after your period (the follicular and ovulatory phases) are a great time to really get out there and move your body. This is a good time for more intense cardio workouts as you can get all of the benefits of getting your heart rate up and sweating without feeling totally drained. Movement can also be a great way to boost your mood and reduce PMS symptoms as you approach your period, but our energy levels tend to start to drop off towards the end of the pre-menstrual phase so it’s good to be aware of this and be prepared to take it easier without feeling guilty for not performing at your best. In general it’s about understanding and accepting that as women we are not the same everyday and we can’t expect ourselves to show up, robot-like, in the same way every day. That is a recipe for disappointment, hormonal imbalance and burn out as I’ve learned the hard way!

Over to you

I hope you found this post interesting and it gives you a new perspective and understanding of why a traditional approach to health and fitness might not work perfectly for you as a woman. If you have any questions or want to share your experiences, let me know in the comments below! If you’re interested in health and wellness for women, follow along with my blog and please share with anyone else who might be interested. I’ll be making a post soon on my top book recommendations for learning more about synching with your menstrual cycle so watch out for that too.

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The travel curse strikes again (and a relaxing Easter break)

It’s been a while since my last post! It’s been a busy month as I had to come back to the UK before the end of the tax year and, as you can imagine, travelling during a pandemic is not the easiest task. I can understand why it has to be so complicated to put people off unnecessary travel and to keep us all safe but when you’re the one who has to travel it is frustrating and stressful to say the least. So I’ve been I’ve not had the motivation to write until now and today’s post is another fun story about the events of my life. I’ll be back to sharing health and wellness tips very soon but for now, enjoy the saga!

If you read my post about our journey from the UK to Greece with my pet cat Teddy, you’ll know I haven’t had the best luck with travel recently and the curse doesn’t seem to have lifted yet. This trip started out innocently enough with a cancelled flight that I was able to get a refund for and push my trip back another week. Even all of the extra paperwork and the cost of four COVID tests was just about bearable. When I finally arrived at Athens airport, I felt tired and anxious but also relieved that I was finally on my way. And then I found out that there was extreme bad weather in Munich where I was supposed to be taking a connecting flight on to Manchester.

Luckily the flight did go ahead and all seemed to be fine, until we tried to land at Munich airport. We felt the pilot dive down towards the runway and next thing it felt like we were going up again. The cloud was so thick we couldn’t see a thing and didn’t know which way was up. Next there was a huge CRASH and FLASH and the plane shook as if we had landed heavily, except we were still on the move. I looked over at the German businessman who was sat next to me and he laughed and shook his head: we just got hit by lightening! The pilot announced that we would be delayed because of the storm and that the airport staff needed to clear the runway of snow. Great.

We cruised around for 40 excruciating minutes before it was safe to land and the whole time my stomach was churning as I anxiously hoped my connecting flight would also be delayed due to the bad weather. I had visions of being stuck in Germany for months like the poor souls I’d seen on TV. Unfortunately luck was not on my side, I ended up missing the flight along with a Greek man who was on his way to visit his family in the UK. After nearly an hour of traipsing around the nearly empty airport with our luggage in tow, we were able to find Lufthansa service desk and were told we had been booked on to the first flight in the morning and we’d be spending the night in quarantine hotel. At least it was the Hilton so I couldn’t complain about that. I also can’t complain about the service of Lufthansa, they organised and paid for everything (even the extortionate prices of the hotel menu – 19 euro for a basic salad!) and the flight the next day went without a hiccup.

One thing I want to say is that even though we were forced to sit apart, wear de-humanizing masks and sanitise the life out of ourselves at every turn, I could still feel the humanity between all of the passengers and staff through the journey. People did still greet each other and not just in that awkward, fearful way I’ve experienced in the supermarket over the last 12 months. There was still a spirit of us all being in this together and respecting each others boundaries whilst still being warm and friendly. I think it’s important that we don’t start to see our fellow humans as the enemy throughout all of this but keep some perspective.

I already knew I had to self-isolate at home for ten days on arrival and I had booked my home test kits for day 2 and day 8 in advance. The ten days ended up being two weeks as my second test result was delayed and I couldn’t even go out for a walk until I had the result. Luckily I did receive it in time for Easter and I was even able to visit family and enjoy sitting out in the garden in the spring sunshine now that we’re allow to meet up outdoors. I realised just how much I missed them after all of these months apart. I went for a walk on the beach at Crosby with my brother and his dog and spent an afternoon strolling along the promenade at Southport with my Nan. Even though everything is still closed in the UK, it’s so good to have some signs of normality again and to be able to see loved ones face to face. And I was definitely happy to have a proper chocolate Easter egg this year!

I’m due to head back to Greece in two weeks time but so far I’ve had 4 cancelled flights and I’m still not sure whether my return flight will go ahead. This situation is the perfect opportunity to practice surrendering control as there’s just no way to predict what will happen next. Not accepting what is is a recipe for anxiety and frustration and in these circumstances there is nothing you can do except wait and see what life throws at you. I hope I’ll be back in Athens to celebrate Easter on 2nd May as it is the biggest holiday of the year but who knows. I’m missing my boyfriend and my cat and our garden in Athens. But for now I’m just happy that I am alive and well along with all of my family and loved ones.

I hope you enjoyed my bad luck story with a happy ending. Fingers crossed that I’m not posting a third installment in the travel curse series next month! I’m looking forward to sharing some healthy spring recipes once I am back in Greece and some outdoor yoga sessions now the weather is getting warmer. I hope you’re all keeping well and looking after yourselves as best as you can in this situation. If you’re feeling stuck, my top 3 tips for clearing the slate and boosting your energy are:

  1. Take a quick walk outside (even better if it’s in nature)
  2. Spend 10 minutes sitting in silence focusing on your breath
  3. Eat a juicy, colourful refreshing fruit bowl or salad

It’s the simple things that can make all the difference in the way we feel and how we show up in our lives 🙂

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