How a Miss GB Contestant Transformed Her Health & Depression at 40 Without Extreme Diets

takeaways

1. Rajneet Singh shares how living with undiagnosed PCOS from a young age, alongside chronic pain from herniated discs, sciatica and vertigo, contributed to anxiety, postpartum depression and a mental health crisis that reached rock bottom in 2019.

2. She describes how her recovery began with simple yoga during lockdown and a 12-week nutrition challenge, framing her journey as wanting to reconnect with and make proud her younger self.

3. The conversation covers why strength training matters for women from their late 30s onwards, linking it to preserving lean muscle mass, improving insulin sensitivity, supporting bone health and metabolic health, especially with PCOS and perimenopause.

4. Rajneet emphasises going back to basics with nutrition — adding protein, balancing macronutrients, sticking to whole foods, meal planning and structure — rather than chasing 'magic' foods or trending exercises.

5. She discusses letting go of perfectionism, setting healthy boundaries, asking for help and framing self-care as the highest form of self-respect for women in the 'sandwich generation'.

6. She talks about starting small (a high-protein breakfast, walking), using progressive overload, keeping a training log, not comparing yourself to others, and her practice of calisthenics for muscle-mind connection and calming the nervous system.

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