Wednesdays - Stop dreading your luteal phase ft fitness creator Stef Williams

Episode Date: August 11, 2026

Tinies…this week Melissa Tattam and Ruby Adler are joined by Stef Williams - the queen of fitness and helping women invest in their bodies. But FIRST, the girls have an overdue cheeky catch up. Ruby shares a fan encounter that involves the Italian police…WTF! The gorgeous Stef shares how she has become more in tune with her body after getting her endometriosis diagnosis and how to finesse your way through every stage of your cycle. PLUS, we hear from a Tiny in LA who spotted one of the hottest couples of 2026! Enjoy the episode x Stef’s book Period Proof is out on 27th August. You can get your copy HEREPeriod Proof is everything you need to know about what happens to your body through your monthly cycle, why it matters, and how to work with your hormones to unlock your highest potential.This episode is for general information and discussion only. The views expressed by our guest are her own and should not be taken as personalised medical advice. If you have any concerns about your hormones, health, or are considering changes to your diet, please speak to your GP or another qualified healthcare professional.Got a dilemma, some personal advice for a fellow Tiny, or an update from a previous dilemma? Send us a voice note or message on Insta @wednesdayspodcast, or drop us an email at [e-mail] the episode xInstagram | @wednesdayspodcastTikTok | @wednesdayspodcastEmail | [e-mail] CREDITSProducer: Faye LawrenceAssistant Producer: Issy Weeks-HankinsVideo: Lizzie McCarthySenior Social Media Manager: Laura CoughlanSocial Media Executive: Amber HouriganSenior Producer: Helen Burke Hosted on Acast. See acast.com/privacy for more information.

Hey, tinies, welcome back to another episode. We've got so much we're going to discuss today, and this is what's coming up. The Italian police came onto the plane and arrested them on the plane. Oh, I don't believe it. Well, and that was how you felt when you had an orgasm? No! Oh. Hey, guys, we're back.

Me and my Timmy are back. I missed you. I missed you too. She's been here then everywhere. I've got you in the diary every day this week. I'm very excited. It's like really nice. It's like a four week of time.

Yeah. On today's episode, Before we get into just our little catch-up time, we've got the gorgeous Stephanie Williams coming on after this. She's amazing. She's like my female crush. Also, Gab's like obsessed with Steph. Really?

Yeah, and like, I knew who she was before I said I knew her and she was a friend of mine. And he was like, wow. Stephanie Williams. He was like, Steph Williams. I've seen her on Instagram. She's so hot. And I'm like, no, no, I know.

I've, like, caveat. Phenomenal. Also, like, one of the most, it's like her eye shave and everything. I'm like, gosh, you're so bad like. Perfect. And she's so nice and so talented. And what she's done for the girlies is 10 out of 10. So I can't wait to talk to her when she comes on. I agree. Okay, so we're going to get into martinis of the tini. It's basically just we're going to talk about something that's happened to us and say what martini it's going to be. So just from on a scale, if it's a dry martini, it's quite a death, embarrassing, it's quite a bad, it's quite a bit. It's probably going to be quite fun. Espresi martini. It's going to give us life, that kind of vibe. Yeah, yeah. I like this. So, do you have anything for us? I actually have a very dry martini moment.

So Gab and I have just been traveling. We've been away. We've had a great summer. The holiday is very much over. That's a great summer. Wherever we were destination-wise and like the lovely locations, Gav would often like get, like, people would come up to him and approach him. Be like, were you the guy that did, he did a show on Amazon that was all real estate focused.

When they were coming over you, like, ready, you were like, here. I was like, oh, it's my big moment. And then, Chelsea, off line here. No one approached me, right? He would get approached everywhere. Everywhere. We'd be in San Tripay. We're in Capriou.

We're in these gorgeous places, hotels. People came up to him and be like, oh my God, like Gav, the real estate guy, the guy from Amazon, the guy from Lux listings, it's you. Like one woman came up to him was like, I know George Clooney's on the island, but I'm actually more excited to meet you. And he was there being like, come to me. Oh my God, stop. So were you having to be that awkward person to like pretend that you were busy while they were having

a moment. I'm like, do you want me to take the picture? Oh, no. Anyway, Gap would then always be like to be like to be like to be. He'd be like, I thought you, didn't you do television? I was like, yeah, for ages ago, like, trying to make myself feel better. Literally nine years ago. I'm not, no one cares.

I'm like, no one cares. I did it 12 years ago, like, I literally left last year. Anyway, the story continues. We're at Naples Airport, which is like, it's the end of the trip. We've been away. We're in the queue to check in. There are three guys sitting on the floor, Brits, obviously, having a McDonald's, drunk, hammered.

These guys are hammered. They're like, we don't do the nation very proud with them? We go on holiday, do we? blocking the entranceway. They're like, isn't that the bird from Maiden Chelsea? You're like, perfect, I'll take it. I'm like, and Gab's looking at me and they're like, that's the bird from M-I-C! Like, not one person has recognised me the whole trip.

He's had about ten encounters. The Maiden Chelsea clientiles are not too. He is beaming from ear to ear. He's like, lo, like that's your clientele. Anyway, it gets worse. I'm like, yeah, hi, hi, hi, photo, whatever. Wait, you got a photo with you? It's like, yeah, I was like, oh.

We get on the plane, we board our flight, we're delayed. I'm like, oh, for fuck's sake. Anyway, we then get an announcement from the pilot who said that there are some people on the plane that are too hammered to fly. They're only my fans. You're like, don't speak about them that way. They were so battered and hammered because they'd had one too many drinks that they actually, the airline refused to take off with them on the plane because they were. harassing passengers. The Italian police came onto the plane and arrested them on the plane. They waved us all off, right? As they were being escorted, there was a police car outside the

plane. So I had a window seat and I was watching them come off, swinging their bottom. They thought it was like a show with Lemoncello. Waving us all off, Gab was like, that's your mates from checking. I'm like, oh. Oh my God. I thought you were going to be like, they were like, buy that bird from MIS. God, they didn't. I hate it when people go, that bird. Yeah, like, it... Your bird? Your bird.

Shut up. It's so rude. Also, Gab doesn't, I don't think he quite gets bird. I think it's so British. It is very British. Why? He was like, the what? I wonder why we've taken that on as like a name for a female or a girlfriend.

I don't know. You bird. I've never seen anyone get arrested on a flight. It was really... It's that bird from M. I see. Honestly. The other one's like, no, it's not.

the friend and then Gab was like, yeah, it is. Oh my God, stop. I just keep walking. Head down. Head down, keep walking. That is extremely dry. Yeah, it's very dry. Okay, so mine is an espresso in my tini because it's like giving me life.

I like that. I had been to L. I had had fresh Botox in the forehead. I was feeling useful. Your skin is looking phenomenal, by the way. I was like, I've aged backwards by five years, mewing L. Obviously, when you have fresh Botoxin. It doesn't.

Benjamin Button. Benjamin Button. Timothy Button. Tim's always on the brain. Timothy Button. You can make that thing. I like that. Okay.

So she's aged backwards. So she'd been buttoned at Elle. And when you get Botox, everyone, well, most people know, like, it doesn't actually work for like another week. But anyway, it gave me this boost of confidence. I must have been oozing it. Right? Right. I'm like, right, I need to go and pick some bits up from Zara.

Pick up an order that I'd ordered straight there. I walk past, like, this is to Duke of York Square. So you'd walk past. Like all those restaurants like, say manicoma and paupo and things like that. That is the best Zara. I think it is. It is the best Zara. They have the best stuff in there.

I agree. You know, they change the stock upon locations. In the city, it's quite like corporate. Oh, I didn't know that. So it's better in places like. Like Duke of yours. Yeah. Yeah.

I walk in. I'm on my way to the men's section downstairs. It's where you do the pickups. I'm like five, ten steps into the store, front door. This sweet gorgeous guy called Zach. runs after me. He's tall, blonde, so pretty, like, really handsome. So he's like, I'm really sorry. I just had to stop you. I just think you're so beautiful. And I just would love to know your name and was so nice. And I was like, oh my god, this is never really happened to me before. I initially thought he was like a fan and I was going to be like, so I beamed at him. I'm like, hi. Thinking he was going to be like,

my girlfriend loves your podcast or whatever. Anyway, he was like, I just think you're so beautiful. And like, what's your name? And I was like, oh, my God. Thank you so much if I'm actually engaged. I can't. And he was like, oh, that makes total sense. Okay.

I think he actually was speaking in an Australian accent. I can't quite remember now. But I wrote his name down. Yeah. His name was Zach. So if we need to hunt this man down now because we are going to put you across the Instagram. He was gorgeous.

He was so nice. The fact that he actually went up to someone in public. Like that was quite something. He ran from one of those restaurants and I came in. I was like, Oh my God, that's so sweet. You just don't hear if that happening anymore. You just never do. And I was like, right, you deserve a shout out. So Zach, you were blonde and your name was Zach and you're in the Chelsea area around Zara. Shout us out. If anyone listening knows who this guy might be, but he, he sounded, I feel like there was an accent there and I can't, I couldn't quite remember it. Sort of went over my head. I almost wrote it downwards the Australian, but then I also wasn't sure if he was English. Anyway, that would really give you a pep in my step. I was like, she's still. on it. Oh my god, so you know what quite a nice... The Botox work. Also, he was clearly like 23.

I'm like, I am way too well for you. But also quite nuts. But the Botox is Botoxing. That really fill up my car. That would fill up mine. I thought I was like, drop dead to chase up me. But you are. He's right. I also didn't look very nice. I was wearing

sunglasses and I also think that kind of always gives a bit of... You know, I also respect it. Like, he gave it a good crack. And you never hear that. Guys, you need to do that more. Even if you get shot down, that could have into a wonderful love story for, you know, it was someone else and she was a single gal. Yeah, I agree. Also, if you want to find a gorgeous man, maybe shop and Duke of York Square, Zahara. Guys, mince about Chelsea, honestly, I'm telling you. There's some excellent looking

people around there. Yeah. Duke of York Square. Yeah. The Saturday Markets. Oh my God. Do you reckon people bump in? The Saturday market, Ruby's brother has a stand there, guys. It's called Scollop, Scollops. It's so great. It's so good. It's so good. See there every Saturday. So yeah, if you're ever in Chelsea, guys, go check out Fred. scallop scanned. So one of my best friends, her little cousin, little cousin, she was 18,

so it made me feel very old. She was over from Oz and she came and had some drinks with us and she was telling me, this is mental, right? Any Australian listeners, I, obviously we've all been clubbing maybe underage,

not saying that we have, but she's never clubbed. She has. Oh, right, fine. So people go clubbing underage, right? It just happens, okay? People get fake IDs, People borrow IDs from other people.

In Australia, right? They'll, like, use their sister's ID or a friend's ID to go out. But the people on the, like, the bounces on the doors and the people that work in the bars have thought, we can't just, we're smarter than this now to just, do you remember you used to like, rehearse the date? Oh, yeah, birthday. And the address. Oh, everything you do up by heart. And like, what star sign are you? Yeah.

Like, all this shit. Yeah, you remember it. So in Australia, what they'll do is they'll go, show me a Facebook. show me in Spotify. So they have to change everything. She was like, all of our phones are completely toward our aliases of our fake ID. So she was like my Apple ID, my, I think she's changed from my bank account things. Bucking everything, Facebook, Spotify, everything you can possibly imagine is changed to the alias name.

Isn't that bonkers? And apparently that's just, that's just the universal standard across the Australia. Do you know what I have to say? I did not know that. that is news to me. But Australia, when I tell you they are so by the book, the rules and regulations are like, you know, during COVID they would call you on FaceTime to check you were at home. The government would call you and you had a 20 minute window to call them back. Well, your phone was dead and you were like, I'm not, I'm going offline today, babe.

They would find you. Shut. Yeah. They would call you during COVID and checked that you were at home at your home. place of residency and you were allowed to go for a walk so that's why you had the 20 minute window but you couldn't be at your mate's house you couldn't be with multiple people sorry i have so many questions about how this just just would never work i know what if you were like i'm being spammed by and i don't know if this is legit i'm not going to pick it up i've had a stalker in the past like i'm not picking up an unknown number it would be the official government number and they would like

SMS you what number they were going to call you from it's wild sorry but also they were dead and you didn't you had a power cup no electricity you're gonna find me i think that there was like a couple of like leniency but if you like it i think i don't know enough about it but i know that because my trainer was telling me this who's australian he was like they were so stricter i knew that they were very strict during covid and there was like big travel bands and like they were one of the most strictest countries on like no entry and stuff and they were closed essentially as a country for the longest yeah but yeah there's a lot of like rules they are so by the book Can anyone listening that's Australian talk to us about the COVID stories?

We need to know how you make this shit work. I need to know more because I don't know enough. I want to know what rules you had to go through. I want to know how you dated. Yeah, let us know. I'm really intrigued by the club thing, which actually... The club thing is fascinating. That fascinates me.

Show us your Facebook, show us your Instagram. The spotter thigh thing also like throws me off and also your Apple ID because that means you got make a fake for the fucking email address. You would need two phones. You would need a... You're living a double life. I know. Please DM us at Wednesday.

podcast if you're listening and tell us even if it's just a short story like i've got a note i'm so beyond fascinated by this i'm gonna go on tic-tok actually after and see if there's anyone that's been buying anything on there because i i cannot believe that we didn't hear about this before but also like why would be i guess when you're like we're so far away from 18 wow yeah we are god that could be my child i do feel like actually not kidding sometimes i actually couldn't i just did the No, you don't tell me a kid. No, I couldn't. I'd be 12.

Oh, yeah, sure. No, you're right. I had a moment. I was like, you'd be 20. That would make you like 50 now. No, it would. Yeah, with me. No.

40, mate, 40. Not there yet. Gosh. Every week, we ask the tini's to share like your best celebrity encounter stories, whether that's an A list or you sports in the wild, an encounter that you have with a celebrity. before they were famous.

That's also quite juicy before they were famous. Or maybe even just a bit of gossip that you've heard about them. Have you got anything for us? I can see you've got something written on your card. I need to know. Yeah, I do actually. I was just reading this. This is very interesting.

So someone has written in, here we go. I work as a stylist in L.A., which just like, that sounds so cool. You're going to have some stories. Why can't I be a stylist in L.A.? And went on a holiday with my boyfriend in Malibu, as you do. We went for a hike. We saw Kendall Jeller and Jacob Alorty walking their dog.

Shut up. They're both even more beautiful in real life. She was holding the dog's lead and he was reading a book out loud as they walked past and they were discussing the meaning behind the book. Shut. Oh, I don't believe it. I honestly have no clue what book it was. It kind of icked me out. He was reading a book out loud in public. They gave very nonchonant vibes in person and I'm here for it. Love Jess. I kind of agree with Jess. I kind of agree and I can also, I can see it. I can see Kendall and Jacob like I could see

him reading the book and I can see her being like what's the meaning behind that do you know what I mean so corny we used to call really cool yeah everyone used to call me corks my vocal fright goes no also you used to look a little bit like corny hodashian don't I anymore I know I definitely don't a huge compliment you were like much younger and she was much younger like now she obviously is like still gorgie but I don't see it as much yeah have you seen those videos of them walking around the airport they're like head to covered in like scarves balaclavas hats jackets they're like almost in like like these like has anyone seen it and they're like trying to be so under the radar but they're

like oddly bringing more attention to them because it's like no one would ever dress like that or wear that many layers well this is the thing and also when you're six for eight and six foot yeah you're going to like people will just look anyway when you're tall because it's like it's just striking yeah and when also you're that fit people can't look even more what a couple And then you realise, it's kind of generic. It's honestly, it's the best thing that's come out 2026 so far. I think they could be endgame. I really feel it.

I really hope so. Guys, if you've got anything for us, we really want to hear it. Just DM us at Wednesday's podcast or email us Wednesdays at jampop productions.com. Okay. And Stephanie Williams is going to be joining us after the break. Okay, so we are really excited. We've got a guest, a lovely guest joining us today, who I know that you're all going to love. We're so excited.

Steph Williams is an incredible fitness expert and entrepreneur and also a good friend of Melissa and Eyes. I don't know if that makes sense. Who has built a huge online community dedicated to inspiring women to be strong and confident. Her new book, Period Proof, contains everything you need to know about what happens to your body throughout your monthly cycle and how you can work with your cycle, not against it. So hi, Steph. Hello. Thanks for having me. Welcome.

We're buzzing. We were just talking before we came in all about. about you being a new mama. Yes. To Luca. I didn't realize he was only four months old. I thought he was like, nearly one. No, no.

Sorry. I just said the same thing, Dyer. But is that because of the size of him? He's like, he's chubby. You want a chubby baby, don't you? No, I said to Melissa, I've started telling strangers, like, we're going to meet with babies. And then how old is he?

And I'm like, eight months. Because everyone otherwise is like, whoa, he's so big when I say four months. So I'm just like, oh, he's eight. And they're like, oh, lovely. chunky boy and I'm like yeah yeah yeah he's definitely he is he's got my thighs yeah oh my god sweet he is honestly it's the best thing is it is it like it is just amazing like the joy and the love it just like added the other day he was like I feel like you're not um he's like in the mornings used to be like grouchy he was like I don't know how you do he's like you just get up

and like spring out and I'm like yeah because Luca oh which is like yeah because it's like That's so nice. I guess it's like automatic. You're just in. There's a switch that just happens and you're like boom. Yeah, it is mad. Like the, like I think it's like a mixture of your hormones. Straight away.

I don't know. It's just, it's just like this. Emotion, hormones, everything. This like, almost animal instinct. Like just to keep him alive. Alive. It is hard to keep him alive, isn't it? They're really reliant on you.

Something so small. It needs so much. Honestly. It is. But it's. the best. I actually saw you, your hubby and baby the other day and then you, the day before, and then I was in the car. Yeah. And it's like this gorgeous pastry shop where we go on our Saturday morning. Tavia's gave me coffees and past. I was actually talking to Olly Proudlock

at the time. I was like, Steph, hi. She was like, hey, I need you. I'm sorry. I'm desperate. She was like, desperate is never good. I was like, what's happened? Just I'm desperate. I'm like, you're okay? I couldn't get my words on. I just made no. Send me. Traces. I need help. I need you. This is before I'd like announced it on the pod and stuff. And I was like, shit, what I do with this information? And I knew you'd always posted about it.

Yeah. It was a very unworrying approach. Yeah. Whereas a lot of things I was then being targeted and looking at from obviously just like trying to understand what it was from TikTok. Freaking terrifying. Yeah. Well, I was diagnosed like 10 years ago. And I guess I had more, I think I had more operation like 10 years ago, maybe.

So were you in pain then? Yes. Is that how you found out you had it because you were uncomfortable? Because I was in so much pain. You had so much pain. And then I went to a gynaecologist and they did an ultrasound, et cetera. And then I got a second opinion. And then when I got diagnosed, I was like, sorry?

Sorry, what was endometrius? It's like, what is 10 years ago also like? Yeah, but then and then there was nothing you can really do for it. So then at that time, yeah, great. At that time, all the research I did online. And it was quite a lot of like negative women like self-hatred. It's like a really unhappy, dark place. People are women being suffering and pained so long.

No, I understand that it is horrible. But also I think I'm of the point of like, well, don't like talk yourself into it, make it even worse for yourself and be like, I'm ever going to get out of this. There's no cure. And I'm quite like a, if someone says like no or this can't. this can't happen, I'm like, oh no, but it can. And I'll make it happen. Yeah, I'm like, no, there's no, but there is.

Like that's just can't be the answer. And so then I did loads of the research. And so I think because I had that experience myself, when I then wanted to speak about it online, I wanted to speak about it in a positive way and like ways that it can actually help, like relieve pain or like bring it up in a way that women don't feel shame to speak about their periods, their hormones or some of the symptoms. Some of the symptoms when I first got diagnosed, I was like, oh my God, that's so embarrassing. What would you say your main symptoms were before you got the diagnosis?

So pain during sex and even if you're like turned on, I'd feel this like, woo. Like this. Really? Not in a good way. Not a, no. You did sexualise that. You do not. Is that a tingle?

I definitely did it. That's not as a sexual. I imagine. It was painful. Painful. And then during sex. Then if you orgasm, I live. literally threw up.

Shit. I almost passed out from the pain. What did the pain feel like? Was it like insane period cramps of pain? Yeah. And then there's pain. Anyway, I don't think I have to describe it. So it's pain in your bum.

Like, imagine, so it's going to be like really tear my. But have you ever had it where you're having sex from behind? And then they accidentally get in your bump. I don't know where this is going. And that was how you felt when you had an orgasm. No. Oh, I accidentally slicked in the back door. Accidentally, definitely.

Like, why are you trying to do that? Like, please, my family's, my body's good. Accidental slip. So that was so painful. But I want to share stuff like that because I think it's good. Well, a lot of people won't fucking say it. No, and then they'll be like, thank God that I'm not the only one. Also, people will probably be ashamed to tell their doctor that, weirdly.

Yeah. Because it is like. Maybe the description, they wouldn't say. You know when he slips it in the back door by accident? Or just anyone, maybe. And you're in Doggy. You know that when that happens. It's like the six-year-old male doctor.

Him going, yeah, yeah. She liked that one? And they just type away at their desk. Oh my God. No, but that was also happening just like if I was walking down the street. What are happening down the street? No. Shooty bump pain.

Bum pain. Come on, Ruby. No, no. Come on. You're on a new relationship. Don't pretend. Like, you know. No, no.

I'm, I get it. It's good to have humor about it. Well, this is the thing. And I think it is so good to have humor about it. And also bad skin. But I think also when I was gaining weight, because people are like, oh, the symptom is like that you gain weight. And I was definitely, because it's an inflammatory disease.

So I was definitely like very inflamed. Because I think what I was putting in my body and what I was eating just wasn't helping me. And I think because I was so exhausted. It's fatigue as well. You get like, I was unbelievably. tired all the time. I'm not like a tired person. Just like all the symptoms. You had pretty much every symptom. Yeah. And that's when you were on contraception. That's meant to help. Yeah. But I think depends what you're on. I then went on the marina coil after my operation, which was really,

really helpful. So what happens? So diagnosis, you did research and then what? So your gynecologist was like, right, this, you can see from the ultrasound. This is endometriosis. Yeah, you have endometriosis. go away have a think about it. These are your options. Which were, were they saying we recommend you have surgery and have X removed or whatever? Exactly. What they can take out. What they can take out. Go have surgery.

And then what you can then change a bit is your lifestyle. Right. Which I then just research. And I was like, right, okay, like what does that mean? If that's the only thing that I can do to help myself, exercise, nutrition, then I'm going to like research that loads. And then, yeah, I had the marina coil. and my pain did afterwards ease massively. But I then also had fibroids.

Okay. So I had another operation to get them removed. And then my pain did completely go. And now when they went into to do the fibroid operation, there was no sign of endometriosis. Oh, my God, that's great. That's amazing. Which, so they say, no, once you have it, you always have it.

I'm sure it might come back. Like, I'm not sure it might come back. But they say, oh, it can come back. There's a chance. But then there's a chance anyone can get it. Yeah. And so I do think. Like lifestyle changes.

Really, really make a difference. That's what I was saying. The tiredness, I was reaching for really sugary crap food because you're so tired. So you're looking for like a quick fix. And then like I was so tired so I wasn't exercising as much. And then I was gaining weight because it's a vicious circle. So that's where the like weight gain came in. So it wasn't just because oh, you have endometriosis.

You're going to gain weight. It's then like what happens as a byproduct of it basically. Circling back to the book. I'm guessing it covers. Is it like your story and then advice? It's about your menstrual cycle and all the different phases and then kind of my experience and essentially I wish I had a book like this when I was diagnosed where it has got obviously not a doctor but we've got a doctor backing it and she's like gone through all of it and there is science in it but it's very easily digestible because I think there's so much information out

there and I'm like okay but just give me like what do I actually what actually is it what do I need to do I think just sharing what I've learned over the years and what's like generally helped me in terms of exercise nutrition and just lifestyle as a whole and I think it's something that I just want to like spark conversation like for example if a mom has like a 16 year old girl like she or a 15 year or something she buys the book and it's on the table like oh period proof like that's interesting Or like with your girlfriends, if you're, you know, reading a segment of it and you feel like, oh, I've never really known if I can talk about this. Like my girlfriends are going through it.

I feel like as young girls as well, it's like there's so much shame about it. And it's embarrassment. Because also, like, I feel like when we're younger, there is so much more, obviously, like, education. I do think social media's probably helped. But I probably didn't help my current adult body by not understanding and like knowing what to do from when I was in my teen. And the same with, like, my mum was like, I didn't know to encourage that sort of behavior or all these foods weren't good or blah, blah, blah.

She's like, obviously, we're now just full of knowledge. Yeah. But, like, it would have been so great, like, the moment I had my period to just have lived my life a bit differently because I probably would have been in a better state now. I don't know. Because you said you have quite like an anti-inflammatory diet. Is that just something? Now. So I was like so, so, so, so fatigued in school, like, horrendous.

Like, would fall asleep in every lesson to the point where they're. called my mom like she's you need to get her blood test I think she's anemic I wasn't I was fine um couldn't understand it just always exhausted like I would have a three hour nap like virtually every afternoon do you not remember like when I first met you I was fucking knackered all the time like just always so tired and then I got introduced to swimmer called paper Campbell and I was like I don't think I feel 100% every day like I other people seem to be like doing life better than me um and I did all these tests and I had like a serious candida overgrowth and like obviously my body was just quite inflamed and like I got rid of it and I felt like amazing and I was like whoa um and she like I guess

taught me a lot about nutrition and I read more about nutrition I've always had like a good diet but now I'm like trying to have as many vegetables a week I eat meat with every meal like I guess it is just and we just don't eat processed food I don't really ever have sweets anymore I used to eat chocolate every night don't really do that anymore cut back drinking a bit more just do as much as I can. And it's like second nature now. Like I don't even think about it. Yeah.

And I feel really good. So I don't know if that's helped bring down whatever would have been bubbling and growing that for the 10 years I was on the pill. Because obviously when you're on the pill, you don't have symptoms anyway. From the, from the book you were speaking about, you're speaking about like how working out and food and stuff is like different, I guess, for cycles or stages of your cycle. How would you mind sharing how we should adapt the workouts in the, the different stages of our site. I think it's all to be taken with like a pinch of salt as well because obviously if you feel I don't want people to be like, this is Bible.

I have to, she said, I can't run today. Because do you know what I mean? I'm not going around. If you feel like running, like run, that's absolutely fine. I think it's more like run. It's personal preference, isn't it, as well? Like it's so subject to like how you feel and how your body reacts on the week before your period, the week of your period.

Yeah, exactly. But I guess you found something that works for you. Yeah, it's noticing your body as you're going through the phases. So like when your energy dips, like, for example, like in your luteal phase, like I'm very aware. I'm like, okay, I'm in my luteal phase. I'm craving sugar. I'm like stress. Like I know that's actually not going to be the best thing for me right now.

So like what can I have? I need more fiber. Like what can I have that's actually going to make me thrive feel better, like stay in a healthy routine and like set myself up for the next thing? face. Yes, absolutely. And I think it's just kind of like listening, your body is, I love to saying, like, your body's always talking to you, like, make sure you're listening. It's hard with nutrition, isn't it? Because I think sometimes people are like, oh, like, live a little or like, you know. Sure. And there's like the 80, 20 or whatever people want to live by. But if you, if you are interested in helping it, this is probably a way to go. And also, you know,

so you can like go out for dinner and like treat yourself and things like that. It's not about restriction. It's about like, what more can you, like, add into your time. And diet, like you said, like I add loads of vegetables into my diet and how I having meat. Like, for some people, meat might not work. So it's also like trial and error. When I actually got pregnant, I let me straight away because I know how your body is so in tune with it in the best way. And not like an obsessive way. I'm just like, I just notice feelings. Like when I'm ovulating, I just know. Oh my God, me too. I'm like, why do I feel so good about myself and my friends? And like, I just want to go out and have drinks tonight.

and socialise is what I feel like. Yeah. So that's actually, I put that like in the book. So it's kind of like make plans. Like you know that that's going to be where you're kind of like feeling good, like confident. Like that's where you make plans. But if you're then like feeling really good and then you're making a plan for when like you know you're going to be on your period, which you're probably getting canceled.

So like just be like smart about. Yeah. Just like more aware of your body. I think the more aware we are and like the tools we have in place to be able to like move in like a healthy, happy way. I think everyone's like, oh, listen to your body. And you're like, well, I need like the tools to be able to actually do that. So what are they? So it's kind of like giving women the tools through movement and nutrition to actually.

What workout would you suggest for like that you loot your face? So let's say you're like, you're craving sugar. Okay, let's not try not doing the sugar. Yeah. Let's have some more fibre or whatever. Yeah. And then what workout would you pair with that? So I probably do Pilates and I say like walking.

Nice. Like walking is just the best. We love some steps, don't we, Tim? We do. Do you like Pilates? No. I don't actually. But I actually have a question for you because I, on like a personal question,

I feel like I'm at a stage of my life where I'm really trying to, probably for the first time seriously, like focus on getting my body into like the best. Wedding ready. I think that's kind of like my driving force. You were doing it before. The moment you moved to Australia. Yeah. PT three times a week.

Yeah. From someone who never really used to work out. Yeah. And I feel like in the last year, like wedding aside, that feels like the force at the moment. But even before I got engaged, like, my fiancé is like huge into fitness. Like trains every day, works out every day. And I also think it's like a huge part of like the Oz lifestyle as well. So I've been like weight training and I've just started running.

So that's kind of what I do. Yeah. Between them both. Yeah. But like I struggle with the motivation to do. something every day which I'm trying to do. Yeah. I actually like recently do love running. Do you run? Yeah, I do I love. How do you feel about it? I mean, yeah, I absolutely love running. What do you do? I think my question is like what what is your motor, what is your like driving force?

To work out. To work out. I think now it's like such a habit and I know that it's going to make me feel so much more accomplished. It makes me like now it makes me a better mom, a better wife, a better business woman. Like, it just makes, it like fills my cup and it's like time for me. But I think if you're bored, like I used to, before my endometriosis, I was weight training and like pretty much just weight training. Is that what you were doing for a long time? And I, I could never stay consistent. Really? I would always, I'd be like, okay, I'm going to do five days a week and it's going to be, and I could never do it. And it would make me so incredibly tired. But I think again, because I felt so inflamed. Like lifting heavy weights,

Like women and men shouldn't be training the same. Like we're built completely different. And that's why I love like, so I hybrid between Pilates running and strength training. Like strength training is obviously like so important for your longevity. Yeah. Like bones, skin, like everything. So but so is Pilates. It's so good for your joints and your core.

Yeah. And I think your core strength because it's literally the heart of everything that you do. It's so good for you. Pilates is like. Your posture. Yeah. your back pain, which then you'll help your hips. Like it's so that combination.

And then for me, I'm not bored. Yeah, yeah. And there's always something like on the days where I'm like, oh, I can't be asked. Or like, I'm in this part of like my cycle. And I'm like, oh, my God, I really can't be doing a weight session today. I know I have the option of a 20 minute Pilates workout. Yeah, which is great. And then you're keeping the habit up.

So you're still like showing up for yourself. It doesn't have to be like such a strict. Yes. Like you have to do this. It's like just moving in a way that like feels. good and you enjoy. So yeah, if you're finding it like hard, maybe... I think it's like day to day it varies. Like overall, I want to work out. It's been a bit different recently because I've been travelling and I've been away. But like in my day to day routine,

like I will do something every day. It's just figuring out what that is. And some days it's easier than others. Some days I'm like, oh my God, I can't wait to get to the gym. I've got a weight session and I feel great and I want to do it or like I really want to go for a run. And there are other days where I just, I struggle to like want to do it. So it's just about trying to figure out like how to crack on. Sometimes I cancel. I just do Pilates and walking and I now do some weight sessions. The thing that's helped me understand my body better,

trying to be in tune with it, naturally, I was like, what? The aura ring changed my life. It will literally tell me, take it easy today. And it can literally tell, like obviously what stage. And I connected to the natural cycles out, which is also very useful, I find. it can tell when you're like ovulating you lose your face all of those bits and bobs and also like if I've had a shit night sleep it will tell me and it's like your body's struggling a bit today take it easy like don't do a really stressful workout if you had that book to whatever I never do but it's like that's really helped me just become in tune with like and it's always pretty much lining up with my cycle yeah so like the week before my period I will do some Pilates I won't do as much and I'll always like make sure in the class I'm like put it myself on an easier spring or something and I'm just like, this might be me taking it too easy,

but I'm like fine with it because it's feeling good. But you've still done something and you've shown up for yourself. And I'll just walk. I'll just walk more. Yeah. Yeah. But I have found that to be like so useful. And I'm like, God, it's so funny how different and how much stronger I feel in certain classes, obviously because it's my cycle is different. Yeah.

Like, God, I'm sick at this class. And there's other classes I'm like shaking and I'm like, I can't do this. Yeah. Yeah. I think that. Do you track your cycle? I do. Yeah.

I use the flow app and I tracked my cycle on that and it's like extremely accurate. Like I think it's great. And that's just through prediction. That's not taking your temperature. No, that's not taking my temperature. That's just based on like a day's algorithm or the week or the month or whatever. But like I struggle with, it's not so much really when I get my period. I struggle with the week before.

I struggle with hunger cravings. I get low mood. I feel emotional. Some people feel stress. Some people feel agitated. I feel like just quite sad. And then I almost feel like. like when the period comes, it's almost a bit like a relief. Oh God, yeah. And it's weird because

you've suddenly like, even though it happens every single month, even when it's happening and it's that week before and I'm feeling a bit down or I'm having, I'm craving sugar more than normal, I still always like question like why I'm feeling like this. But then it's like on paper, I know. Yeah. I know. It's because my period's due and I'm just feeling a bit down. That's kind of comforting, I always think. Like I'm like, off. It's because of that. We'll just ignore those thoughts. That's what I do. So, if women are struggling with what to do when in terms of workouts in, you know, with what would work best during their cycle, whether it's the week before their period, they're on their period, they're feeling a bit low, but they want to get movement in, they might necessarily want to do something more than a walk. What would you suggest? On my app.

Is it called glow? We glow. We glow. We glow. We glow. We glow. We glow. We have, we have the, like, all the phases plug. And you can put your period in as well. So it tracks it all for you. That is genius. And then it comes up with suggested workouts. So you can choose your guide and everything. But then, for example, like in your luteal phase, if you're like, I am struggling this week.

I've got no energy. You can pause your guide and then go into your luteal phase within the app. And it comes up with like meditations or like a Pilates flow or basically. Oh, my God. I love that. And then like nutrition as well to. like help yeah exactly oh my god that's fantastic

yeah so it's something that because it's helped me so much and I think because I've spoken about it a lot it just felt it feels so right to have it within one else has done that that is so useful for girls yeah god I bet they love it

they do it's actually like our biggest thing that the girls all kind of like really when we launched it they were like oh my god like this is the best it's so easy I would never have thought of like looking for that like the fact that that would then be in front of me and be like, thank God. Like this is just so much. Yeah.

Okay. I'm going to need to download it. I also have one question. What? Would you go to the gym every single day? Do you gym every day? No. No.

No. How often would you train personally? So at the moment I'm doing two gym workouts a week and then I'm doing two Pilates. Okay. But obviously I'm like four and a half months. Yeah, which is. And, like, I really thought I would be that person after birth who'd be, like, I'm straight back into it. I'm, like, smashing the gym.

I'm, like, working out almost, like, every day. But even, like, trying to get to the gym twice a week, it does feel, like, a challenge sometimes. But, like, it's doable and I'm doing it. Or, like, for example, last week, it was one gym session, and then I ran. Yeah. Because I was, I actually can't make it to the gym. I just want to, like. Would you run outside or on a treadmill?

Outside. Yeah. Yeah. Get that front. Sharon. Yeah. Well, you do like a post, I don't know if this is already in your app, like postpartum workouts and like guides for like pregnancy too.

Yes. We actually have a qualified pre-postnatal trainer in there. So I did one for pregnancy and like co-wrote it with her. And then I've just done one as well for postpartum. And I also did that really cute like pajama series because I felt like for me my like is such pressure to like bounce back. And I think because of I'm a fitness influence. there as well and so that kind of all eyes are on you like what she gonna look like right you know and so like I definitely like felt that um and I to be honest with you I did think that you know like

a couple weeks after I'd be like a bad back la-di-da you know I think because I see so many why wouldn't it be fucking rude yeah um I think I see so many influences and like fitness influence online who who do you I'm like how how how you're I'm like how was that a month after? And so I just kind of like my assumption was that would be me because I was like so fit before. But that just wasn't like my reality at all. And I was like oh my God, if I feel like that and I'm, you know, my fitness is like my job. Like how other women feeling? So I did like a two week pajama series. That's nice. Where I was literally, I mean, I look. It's not what the Putting gym kit on.

Those videos, I can't actually look back of them because I'm literally like, morning. You've just had a baby. We're going and it was six weeks after. Mom would have freaking loved that. So I think it's nice to have like a more like soft approach and I definitely want to get back to having a bit more of a regular, oh hello, a regular schedule where like my running is upped as well and everything.

But it's hard with baby or without baby to stay motivated with like just life work. friends. But I think if you can even just do like 20 minutes a day, that's going to make such a difference and just create those habits for you anyway. Yeah. But Ruby, you're perfect and you don't need to. Definitely not. But I feel like very motivated to look after myself and like prioritize exercise.

Yeah. You've got so well recently. Yeah. And it's good for like getting old and stuff. It's true. Totally. But like, you know, it is and feeling good. And even like now with Luca, I'm like, God, I don't know how people who aren't fit.

I was like, it's so much easier for me because he's heavy as well. I'm like, I'm fucking strong now because he's so heavy. But I'm like, if you aren't strong, it's going to make your life so much harder. How would you do your back in or something? Literally. So it's actually like you're preparing yourself for life. Yeah. It's true.

I feel like I wish we have more time. I know. I felt like five years. I know. That was so great. Thank you so much for having me. That was so interesting and useful. I don't know how I didn't have your out before. I know. I can't wait to download it. Steph's book, Period Proof, is out on the 27th of August and you can follow her at steff.com. On Instagram.

Bye, guys. Thank you so much for listening and stay tuned for Dilemma Day coming on Friday. That's it for this week, Wednesdays. But, God, don't you just fancy some more, Melissa? Yeah, I'd really love a follow-up to some of those dilemmas. I want to know what happens. Well, then, Tiny. we have got some news for you. We have launched a premium version of Wednesdays. Now listen, subscribers get access to the podcast ad free with bonus episodes. It's pretty amazing.

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