Working With Your Rhythms
Consistency is key for body, health and weight loss goals, and so it can be incredibly frustrating when some days our healthy habits feel effortless, yet on others they require every gram of willpower you can muster…
Yes, motivation and mental energy fluctuate and It's tempting to assume that something has gone wrong or to berate yourself for lacking discipline.
But what if the problem isn't just you? What if there’s more at play?
We’re Designed to Live in Rhythms
Modern life expects us to show up in the same way every day.
To be productive every morning.
To have the same energy every afternoon.
To perform at our best all year round.
But nature doesn't work like that. The sun rises and sets, and the seasons change.
Our bodies have rhythms too. Our hormones fluctuate, and our circadian rhythm (sleep-wake cycle) influences everything from energy to appetite.
We aren’t machines designed for constant input and output, but we’re living beings who experience natural cycles and rhythms.
So why don’t we consider working with these rhythms for our body goals, rather than constantly fighting against them?
First of all, let’s take a closer look at how some of these rhythms operate.
Your Circadian Rhythm: The Daily Cycle
Your circadian rhythm is your body's internal 24-hour clock.
It influences:
Energy levels
Metabolism (affecting weight loss)
Sleep quality
Appetite
Digestion
Hormones
Exercise performance
So many of us spend our days disconnected from this natural rhythm: Waking up to an alarm, spending most of the day indoors and continuing to work under bright lights late into the evening.
Supporting your circadian rhythm doesn't need to be complicated.
Some simple ways to work with it include:
Getting outside for natural daylight soon after waking
Spending time outdoors where possible
Creating a calmer, dimmer environment in the evening
Prioritising consistent sleep and wake times
When sleep suffers, so does our ability to make decisions, regulate appetite and find the energy for movement. Sometimes improving sleep is one of the most powerful things we can do for our body goals.
Your Menstrual Cycle: The Monthly Rhythm
For women, we also can’t ignore one of the most significant rhythms in our bodies.
Energy, appetite, mood and exercise performance can fluctuate throughout the month.
While every woman is different, many notice patterns such as:
Menstruation Days (Day 1 onwards)
A desire for more rest, reflection or lower-intensity movement.
Follicular Phase (First half of the cycle)
Rising energy, motivation and enthusiasm. A time when many of us feel ready to take on new challenges.
Ovulation (mid cycle)
Often associated with feeling stronger, more energetic and confident.
Luteal Phase (second half of the cycle, up to menstruation)
A phase where appetite may increase and recovery may become more important. Some women notice lower energy, while others simply feel they need a little more support.
Honour Your Rhythms Without Being Ruled By Them
Working with your cycle is not the same as becoming controlled by it. Nor is it an excuse to become complacent. Both were real concerns I had for years.
Recently there has been growing awareness around menstrual cycle syncing and working with our body's signals.
This can be incredibly empowering.
However, there is a difference between adapting and opting out.For example:
After a bad night’s sleep.
Opting Out: "I slept badly, so I'll skip movement altogether and start again next week."
Adapting: "I've had a poor night's sleep, so I'll swap my planned run for a walk and focus on an earlier bedtime tonight."
The week before your period.
Opting out: "I'm premenstrual, so healthy eating is impossible right now."
Adapting: "I'm feeling hungrier this week, so I'll increase my protein intake and make sure I have complex carbohydrates with my meals."
By adapting and honouring changes in rhythms, you can ensure that you keep the habit.
But you acknowledge that the intensity, duration or expectations may change.
This is often where sustainable progress is built.
Think of Rhythms as Weather, Not Fate
Respecting and working with rhythms is like adapting to the weather. And of course, us Brits are great at that! When it rains, we don't cancel life altogether.
We adapt. We wear a coat. We take an umbrella.
Similarly, lower-energy days, busier seasons or hormonal fluctuations don't necessarily mean abandoning the habits that support our wellbeing. They simply invite us to adjust our approach.
Your body's signals provide information; but they don't get the final say.
Consistency doesn’t always mean identical actions every day. Adapting means you still show up, and consistency takes a different form.