Leaning into Healing, Comfort Food & Steady Steps to Strength
Hi Everyone,
I hope you’re all well! This week’s Women & Wellbeing episode feels especially close to my heart as I sit down with Nutritionist, Fitness Instructor and Health & Wellbeing Coach Rajni Singh to talk building boundaries as a people pleaser and being the best version of yourself in your 40’s. Rajni bravely shares her deeply personal journey of living with PCOS, navigating depression, and slowly finding her way back to herself after years of feeling disconnected from her mind and body.
Rajni speaks with such honesty about what it really means to reclaim your health — not through extremes, pressure or perfection, but through small, intentional steps that build trust with yourself again. She opens up about rebuilding her confidence, learning to prioritise her wellbeing without guilt, and why self-care doesn’t have to be loud or performative to be powerful.
With my gorgeous guest Nutritionist & Fitness Instructor Rajni Singh
Dissecting her own transformation journey, Rajni shares why she truly believes your 40’s can be your best decade yet — a time of clarity, confidence, and renewed purpose when you finally give yourself permission to come first.
I really loved this conversation and was deeply moved by Rajni’s honesty and courage. I definitely nearly cried once or twice as Rajni shared the struggles she faced in her 20’s and 30’s and how people pleasing and putting herself bottom of the list almost cost her her life. Please do listen in for a really emotive and empowering listen that I hope will leave you feeling as inspired, informed and hopeful as me.
Get The Look
Studio Style
For this week’s studio outfit I delved into the depths of my wardrobe and pulled out a few classics and whilst I can’t give you my exact items as they’re no longer available (that’s how long they’ve been in the wardrobe) I can give you an almost exact match with pieces I’ve sourced from the high street, which just goes to show that if you invest wisely you’ll always have a workable wardrobe that feels timeless and stylish!
Outside the studio, this week has very much been about healing from the inside.
Winter has a way of asking us to slow down — and instead of resisting that, I’m learning to lean into it. To be kinder to myself. To rest more. To nourish rather than restrict.
After some time away with being poorly, I finally returned to the gym, starting gently with walking and strength training. No pressure, no expectations — just showing up and meeting my body where it is. One step at a time back to full health.
At home, nourishment has looked like simple, grounding meals. Lots of home-cooked stews — warming, comforting, and deeply supportive. This one, in particular, felt like a hug in a bowl.
Food for thought
Slow-Cooked Nourishing Beef Stew
This is the kind of meal that warms you from the inside out — the sort of food that reminds you to slow down, soften, and take care.
Ingredients (serves 4)
• 750g stewing beef, cut into chunks
• 1–2 tbsp olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, crushed
• 3 carrots, peeled and chopped
• 2 celery sticks, chopped
Frozen peas
Peeled & chopped potatoes (optional)
• 2 tbsp tomato purée
• 1 tbsp plain flour (optional, for thickening)
• 500ml good-quality beef stock
• 1 tsp dried thyme (or a few fresh sprigs)
• Salt and black pepper, to taste
• Optional: a splash of Worcestershire sauce or balsamic vinegar
Method
Heat the olive oil in a large, heavy-based pot and brown the beef in batches until sealed. Set aside.
Soften the onion, carrot and celery in the same pot, then add the garlic and tomato purée.
Stir in the flour if using, pour in the stock, and return the beef to the pot with the herbs. Add in the potatoes.
Simmer gently for 1 hour until rich and tender. Add in the frozen peas and then simmer for a further 30 mins to an hour for a deeply comforting stew.
Serve however feels right for you, I like with a good old Yorkshire pudding (of course!) but you could have with mashed potatoes, crusty bread, or simply on its own.
Because as I said last week in the winter and especially during times of healing we don’t need to restrict or push ourselves too hard. We need warmth, nourishment, and gentleness. Sometimes wellbeing really is as simple as slowing down, listening in, and choosing care — one delicious mouthful at a time.
I hope you have a gentle week and that you feel inspired by our new episode.
Happy listening & speak soon.
Natalie Xx
Women & Wellbeing - Podcast
Women's health and wellbeing podcast from lifestyle platform The Capsule. With honest chats, expert advice and real insight, Natalie Anderson talks all aspects of women’s wellbeing & mental health with weekly special guests. This podcast brings you inspirational conversations that will help you build your own wellbeing tool kit.
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