Wellness with Swati, Holland Village (2026)

06/07/2026

Here is what 25–30g of fibre actually looks like. No powders, no supplements, no 90-ingredient tub. 🌿
Six real foods. All accessible. All easy to layer across a normal day.
½ cup lentils — 8g — base of any meal
🌱 2 tbsp chia seeds — 8g — stir into yoghurt or a smoothie
🫐 1 cup raspberries — 8g — breakfast or snack
🥣 ½ cup rolled oats — 4g — breakfast staple
🥦 1 cup broccoli — 5g — side at every dinner
🥑 ½ avocado — 5g — on toast, in a salad
That’s 38g. Target hit before you’ve even thought about it.
You don’t need all six in one sitting — layer them across meals and it adds up faster than you’d think.
This is not exotic, but real food.This is a normal week of eating, with intention.

03/07/2026

I checked the label on one of the popular all-in-one tubs everyone’s been asking me about.
One scoop = 2.5–3g of fibre. One cup of broccoli = 5g.
That’s the part the marketing skips. 🌿

Before you spend $80 on a tub — here’s why fibre matters so much more than “just digestion” for women in their late 30s and 40s.

Your gut bacteria help clear used oestrogen out of your body. Not enough fibre, and the wrong bacteria take over — recycling that oestrogen back into circulation instead of letting it go. Bloating. Mood swings. Heavier periods. Even with “normal” blood work.

👉The target : 25–30g fibre a day. Most women get half that.

Real food first — lentils, oats, chia, berries, broccoli, beans. Check your plate honestly before you assume you need a supplement.

If you genuinely can’t close the gap — skip the 90-ingredient tub. Plain psyllium husk is the one with real research behind it: shown to shift gut bacteria toward more beneficial strains in studies on women specifically, plus an FDA-recognised claim for lowering cholesterol — relevant as it tends to climb through perimenopause.

Stop paying for noise. Eat real food!!

fibrefirst womenover35

25/06/2026

For years I trained on an empty stomach. Low energy. Slow recovery. Constantly tired — and I genuinely thought it meant I wasn’t pushing hard enough. 🌿

Turns out I was just under-fuelling. Nobody had told me that fasted training spikes cortisol in women, and that my body was reading it as something closer to famine than fitness.

That’s one of three things I talk about in this video — things I’ve learned the slow way, mostly by getting them wrong first.

Eating something small before training( specially strength and Hyrox prep days). Trading one hard session a week for a walk instead — because we don’t recover from intensity the way men do, and I had to learn that the hard way too( doing less has been the best thing for my current phase). And magnesium before bed, which I started almost as an afterthought and now wouldn’t skip.

None of it is dramatic. It’s just what’s actually helped me — and what I find myself saying, gently, to almost every woman I sit down with.

Small shifts , low hanging fruit which are underrated but moves the scale (pun intended) most!

11/06/2026

Every woman I know can relate to this at some level. The constant buzz of the phone might be doing more than you realise!

Tired but can’t switch off. Brain fog with no explanation.Night cravings. A compulsive need to check your phone.

This is chronic, invisible stress — and it has been quietly running our biology, possibly for years.

Here’s what your phone is doing to it:

Your amygdala cannot distinguish between a real threat and a digital one. Every alarming headline, every comparison, every notification triggers the same cortisol cascade as a genuine emergency — with nothing to do with it afterwards.

The research:
→ 90% of women compare themselves to others on social media
→ Just 3 weeks of limiting screen time significantly reduced depression, anxiety and FOMO
→ Harvard Medical School has named “popcorn brain” — the measurable neural overstimulation from excessive scrolling

What can be done ? It’s extremely simple and effective.
5 minutes without phone.
A 10 mins walk.
2 mins of Breathwork.
Tea without a screen.
That’s enough to begin changing the chemistry.

Well, when we question as to What is wrong with me? It’s the cascade of wrong inputs. A digital detox for 7 days can only do so much but a regular and consistent digital / social media hygiene is a non - negotiable.

Change the inputs. 🌿Experiment with this, and maybe a small shift can help your nervous system more than any amount of supplements could.

08/06/2026

We’ve been told for decades that eating less is the answer. Cut calories. Shrink the plate. Ignore hunger. White-knuckle your way through the day.
And yet — more women than ever feel exhausted, stuck, and frustrated with their bodies.

Here’s what’s actually happening when you chronically undereat:
🔥 Your metabolism slows — your body adapts by burning fewer calories to protect itself from what it perceives as famine
💪 You lose muscle — muscle is metabolically expensive, so your body breaks it down first. Less muscle means a slower metabolism. It compounds.
📈 Cortisol spikes — restriction is physical stress. And stress tells your body to store fat, especially around the belly
🌀 Your hormones are disrupted — oestrogen, progesterone and thyroid function all suffer under chronic restriction

Here’s the research that stopped me in my tracks: a 2024 study found that women who were dieting had significantly higher cortisol levels than even obese women who weren’t dieting at all. The restriction itself was stressing their bodies.
Signs you may be undereating right now:
→ Always cold
→ Brain fog that won’t lift
→ Intense cravings at night
→ Hair thinning
→ Low mood or irritability
→ Constant fatigue no matter how much you sleep
Sound familiar?
Stop asking “how little can I eat?” Start asking: “how can I fuel my body to thrive?”
→ Eat enough protein at every meal
→ Don’t skip meals — especially breakfast
→ Strength train to preserve your muscle
→ Nourish your nervous system, not just your waistline
You deserve to feel energised, strong, and well. That starts with eating enough.

01/06/2026

Your body just did something extraordinary. 🤍. A post natal reminder to all the new moms ..

Growing, carrying and birthing a baby is one of the most profound things a human body can do. And yet — the moment it’s over, the world rushes you to “bounce back.”

I want to offer something different.Three poses. Ten minutes. For your mind and your body.

These aren’t just stretches. Each one targets something specific that new mums carry:

🌙 Legs up the wall (Viparita Karani)
For your nervous system. Post-birth, your body is running on adrenaline and broken sleep. This pose tells your nervous system — it’s safe to rest now. Reduces swelling, calms the mind, restores you from the inside out. 5–10 minutes. Non-negotiable.

🕊️ Pigeon pose
For your hips. The hips hold everything — the weight of pregnancy, the intensity of birth, the emotional load of new motherhood. One to two minutes each side. You might feel emotional in this pose. Let it come. That’s the release.

🤍 Seated heart opening
For your chest and shoulders. Rounded, tight, aching from feeding and carrying. Arms open wide, chin lifted, chest broad. A quiet reminder to take up space again — in your body, in your life.

All you need is a yoga mat and 10 mins of quiet..
9

postpartumwellness

25/05/2026

Life is too short to fear sweetness 🍫✨
And honestly? I don’t believe we need to “earn” dessert or feel guilty every time we crave something sweet.

Over the years, I’ve found a few little things that help me enjoy sweetness without spiralling into overeating or obsessing over food. Sharing them here because maybe you need this reminder too 🤎

1️⃣ Dark chocolate — my personal favourite
I’m definitely a dark chocolate girl. The richer, the better 😍
I usually go for 80% and above, and truly, a square or two does the trick for me. It feels indulgent, satisfying, comforting… and yes, packed with antioxidants too.
2️⃣ The Quest bar trick — credit to a dear friend for this gem ✨
One of my close friends shared this idea with me years ago: cut a Quest protein bar into tiny pieces and eat them slowly, one piece at a time.
It genuinely feels like you’re snacking on little bites of dessert — but with protein that actually keeps you satisfied.
This one has specially helped my hubby with his sweet tooth 😂 He loves having a few pieces after dinner instead of reaching for random sugary snacks.
3️⃣ Protein bliss balls 🤎
I almost always keep a batch ready in the fridge. Chia seeds, nut butter, protein powder, a little honey… simple, nourishing, and such a nice sweet fix during the day.
I do use it as a pre workout energy boosting snack as well.

And if you’d like my recipe, DM me — happy to share ✨

The biggest thing I’ve learnt?
We don’t have to be rigid to be healthy.
There’s room for balance. Room for sweetness. Room to enjoy food without guilt or obsession.

But also — if cravings are feeling intense all the time, your body could be asking for something more.
Usually the first thing I look at is:
✔️ Enough protein?
✔️ Enough fibre?
✔️ Balanced meals through the day?

Hope this helps you as much as it has helped me:)

darkchocolate

18/05/2026

Lately, I’ve been thinking about how much my relationship with strength training has changed.

I’ll be honest—it didn’t come naturally to me. For the longest time, I leaned into what felt familiar… more cardio, more movement, just staying active. Strength training felt a little intimidating, and if I’m being really honest, I resisted it.

I was still doing all the “right” things—showing up, staying consistent—but I felt more tired. Sleep wasn’t as deep. My body just wasn’t responding the same way.

I see this so often now with the women I work with too.
And the instinct is always the same—do more.But this phase doesn’t really respond to more.

What shifted things for me wasn’t pushing harder… it was changing the approach.

I started showing up for strength training a few times a week. Nothing extreme. Just consistent. Over time, I felt more supported in my body—stronger, more stable… and things started to move again.

Alongside that, a few small nutrition shifts made a real difference:

✨ Protein at every meal – not just “eating healthy,” but actually eating enough to support muscle and recovery
✨ More fibre (25–30g/day) – more vegetables, more variety… it changed my digestion and energy
✨ Balanced meals – not skipping meals or swinging between extremes, just keeping things steady

And one small addition that helped more than I expected—magnesium glycinate , especially for sleep and recovery .

There wasn’t a big turning point.Just an intentional shift.From doing more… to doing what actually supports me now.

And maybe that’s what this phase is about—
not pushing through, but adjusting… and embracing this phase with strength 💪🏼

09/05/2026

Mother’s Day special ✨🤍

Loved recording this conversation with from Bootique Fitness Singapore

We spoke about something I care deeply about—why women, especially after 35, need to stop focusing on shrinking and start training for strength, energy and longevity.

Muscle, metabolism, recovery, confidence… we went there.

If you’re a woman navigating midlife, this episode is for you.
🎧 Link in bio- new episode on Spotify

27/04/2026

I’ll be honest—this is something I had to learn the hard way myself.

There was a time when I truly believed more cardio was the answer. More runs, more sweat, more pushing through. And on the outside, it looked like I was doing everything “right.”
But on the inside? I felt constantly tired… a little wired… and not as strong as I wanted to be.

The shift didn’t come from doing more.
It came from doing things differently.

I started pulling back on the endless cardio and bringing in more structure—more intention. I focused on strength training, just 2–3 times a week. Nothing extreme, but consistent. I added short, purposeful bursts of intensity instead of long, draining sessions.

And the change?

My energy felt steadier through the day.
My body felt stronger—not just leaner, but supported.
Workouts stopped feeling like something I had to “get through”… and started feeling like something that was actually building me.

And this is exactly what I now bring into my work with clients.Because I see it all the time—women doing so much, giving so much effort… but feeling stuck. And more often than not, it’s not about needing more discipline. It’s about needing a different approach.

So we make that shift together—
🎯 less random, high-volume cardio… more structure
💪 consistent strength work that actually supports the body
⚡️ and small, intentional bursts of intensity instead of constant exhaustion

Just a smarter, more supportive way to move.
And almost every time… that’s when everything starts to change. 🤍

healthandnutritoncoach

Wellness with Swati

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