Learning to Work With Your Body Instead of Against It

I found myself in a conversation recently that stayed with me longer than I expected.

Someone was encouraging another woman to start running. Talking about how healthy it is, how important it is for heart health, and how it’s something everyone should be doing.

And while I understand where that comes from… I couldn’t fully agree.

Not because running is inherently bad. And not because high-intensity movement can’t be supportive — in the right context, it absolutely can be.

But what I’ve seen, over and over again, is that what’s considered “healthy” isn’t always supportive for every woman.

And it’s definitely not one-size-fits-all.

Many women benefit from more calm, more regulation, and less time in a chronically activated “fight or flight” state in order to truly support their hormones.

There are so many women who are already running on empty.

They’re tired, overwhelmed, juggling a lot, not sleeping enough, undernourishing themselves without even realizing it.

And then they add in more intensity. More pushing. More output.

Not necessarily because it feels right, but because it’s what they believe they should be doing.

And over time, that can start to work against them.

The body doesn’t always differentiate between different types of stress.

To your nervous system, high-intensity exercise, lack of sleep, emotional stress, and under-eating can all send a similar message:

we are under pressure.

And for a body that’s already feeling depleted or dysregulated, thats important.

It can impact hormones.
Energy.
Recovery.
Even things like weight, cravings, and mood.

This makes me think of a client I had who was struggling with her cycles and weight loss.

She was waking up daily at 5 am, working out intensely, dieting, and just couldn’t understand why nothing was shifting.

Together, we addressed multiple areas — including gut health and food triggers — but one of the biggest shifts came from changing how she was living day to day.

She started sleeping more.
Waking up later.
Working out less intensely — and more in sync with her cycle.

She actually stopped working out daily altogether and began focusing on more nourishing meals.

It wasn’t just one change — it was the combination of supporting her body in a more aligned way.

And what surprised her the most was this:

As she started eating more, resting more, and pushing less…
her body finally began to respond.

Her cycles became more regular.
She felt more steady.
And she began losing weight.

Her reaction — that mix of relief and disbelief — is something I won’t forget.

And this is where I think a lot of the confusion comes in.

Because yes — movement is important for heart health.

And yes — getting your heart rate up can be beneficial.

But that doesn’t only happen through intense or high-impact workouts.

Walking at a brisk pace.
Strength training.
Rebounding.
Dancing.
Even certain forms of yoga or Pilates.

All of these can support cardiovascular health in a way that is supportive, not depleting.

It’s not just about whether your heart rate hits a certain number.

It’s about what that movement is asking of your body as a whole.

For some women, at certain times, higher-intensity movement can feel energizing and supportive.

The key is knowing when that’s true for your body — and when it’s not.

Sometimes I’ll hear things like,
“But my heart rate isn’t that high,”
or
“I feel fine when I do it.”

And that may absolutely be true.

But the impact of stress on the body isn’t always about what we feel in the moment.

It’s about the cumulative effect.

What your body is already carrying.
What it has the capacity for.
And what it actually needs to feel supported.

One of the most overlooked pieces in all of this is that a woman’s body is not meant to operate the same way every day.

There are natural shifts throughout the cycle.

And while every woman’s cycle can look a little different, there are general patterns that can be helpful to understand.

A simple way to think about it:

While this can be broken down into hormonal phases, it can also be helpful to think of it in weekly rhythms:

Week 1 (Days 1–7 | Menstrual phase + early follicular):
Your body is doing deep internal work.

This is a time for more rest, gentle movement, warmth, and nourishment.

Think slower mornings, iron-rich foods, and less pressure to perform.

Week 2 (Days 7–14 | Follicular phase leading into ovulation):
Energy begins to rise.

You may feel more motivated, clear, and capable.

This is often a time where your body can handle — and even benefit from — more intensity, both mentally and physically.

Week 3 (Days 14–21 | Ovulatory into early luteal phase):
Energy is still relatively strong but begins to shift.

Many women still feel capable, but may start to notice a subtle need for more balance between output and recovery.

This is a good time to stay active, while beginning to tune into your body more closely.

Week 4 (Days 21–bleed | Late luteal phase):
Energy begins to shift inward more noticeably.

Your body is preparing, and often needs more nourishment, more rest, and less intensity.

This is where pushing too hard can start to feel especially depleting over time.

My hope is that reading this brings a sense of relief.

That feeling of,
“this makes sense,”
“I’m not crazy,”
“this is why I feel so different at different times.”

When you begin to understand these phases, it changes the way you approach everything.

Not just exercise.

But how you eat.
How you plan your days.
How you support your nervous system.
How you take care of yourself.

For example:

There may be times where your body genuinely thrives with more intensity.

And other times where what it actually needs is:

• more grounding, nourishing meals instead of restriction
• more rest instead of pushing through fatigue
• slower movement instead of constant output
• more nervous system support instead of stimulation

Think slow, soothing mornings.
A warm drink.
Protein-rich, nourishing meals.
Fresh air.
Gentle walks.
A supportive wind-down routine.
Deeper rest.

This isn’t about labeling certain types of movement as good or bad.

It’s about context.

It’s about timing.

It’s about learning to work with your body instead of pushing against it.

This is something I often guide women through — adjusting lifestyle and movement based on where they are in their cycle.

As a way to begin building awareness.

And the same applies beyond movement.

If you’re under-eating, constantly pushing, and not giving your body what it needs to feel safe and supported…

It will respond accordingly.

Sometimes by slowing things down.
Sometimes by holding onto weight.
Sometimes by increasing cravings or fatigue.

Not as a failure.

But as a form of communication.

Your body isn’t working against you.

It’s asking you to notice.
To support it.
To work with its natural rhythms instead of overriding them.

The goal isn’t to do everything perfectly.

And it’s not about doing less or more.

It’s about learning to notice.

To start paying attention to what your body is asking for — and responding to that with more awareness and less force.

Because when you begin working with your body instead of against it…

Things start to feel different.

More steady.
More supported.
More sustainable.
More at home.