Finding Strength in Hot Yoga—My Journey & How to Fuel for Practice

This is the first time I’m sharing this story publicly.

Back in 2014, I packed my bags, moved to a new country, and was ready to take over the world as an expat. I had just landed a promotion at one of the Big 4 accounting firms in London—my dream job in a city that felt like a sophisticated, slightly moodier version of the NYC that I left behind.

I moved into a luxury flat, made myself at home, and quickly adopted an exciting (and chaotic) social life. Between hosting parties, exploring London’s nightlife, and saying ‘yes’ to everything, I started drinking heavily and, for the second time ever, I dabbled in smoking weed.

Big mistake.

No judgment for those who consume it. I just realized that I’m considerably sensitive to the psychoactive compounds in THC.

So much so, that the next day, paranoia hit me like a freight train. But instead of fading away, it lingered for weeks.

I vividly remember calling my mother, shaking, and telling her that I needed to find a church immediately to “get saved.” (Spoiler: I never made it to the altar call, but I did get my wake-up call.)

On my daily commute, I swore I heard voices on the train. At one point, a woman turned to me and said, “You’re going to be okay.”(Was she actually speaking to me, or did my mind make it up? Who knows.)

I was spiraling. I even asked my roommate if we could sleep in the living room together for a week—because somehow, that would make me feel safer. (Shoutout to her for not kicking me out immediately.)

Between the stress of a new city, a high-pressure job, and my body trying to process whatever was still floating in my system, I felt completely disconnected. My mind, body, and spirit were screaming for help.

And for some reason, I got the sudden urge to “detox.”

Not the trendy kind. A real, get-this-energy-out-of-my-body kind.

That’s how yoga found me.

My First 30 Days of Hot Yoga: A Struggle, Then a Breakthrough

I frantically Google-searched the nearest yoga studio in Clapham North, London and stumbled upon a hot yoga studio called Yogahaven.I signed up for a 30-day pass because I needed something to ground me. If nothing else, I knew I had to move and sweat it out.

First class? It was SO HARD.The heat was unbearable. The poses were confusing. My balance was nonexistent.

I walked into that studio thinking I was just going to stretch and sweat a little. I didn’t expect to be fighting for my life halfway through class. My body felt stiff, resistant, weak.I kept glancing at the door, calculating if I could sneak out without embarrassing myself.

But I kept showing up. And showing up.

Somewhere between dripping sweat and gasping for air, I started feeling… better. Lighter. More in control of my mind and body. More connected to myself.

I could feel something shifting. The way I breathed. The way I moved. The way I showed up for myself.

That’s when I realized—yoga saved me.

It wasn’t just a workout. It was a reset. A spiritual homecoming. A way to get out of my head and into my body.

A Farewell & A New Beginning: Yoga in Goa, India

After 2.5 years in London, as my roommate and I prepared to leave for the next chapter of our lives, we knew we needed a real reset. So, we booked a yoga retreat in Goa, India.

We arrived at Swan Yoga Retreat, deep in the jungle, where the only sounds at night were crickets. Every morning, we practiced traditional yoga, meditation, and cleansing rituals.

We learned about Ayurvedic eating, breathwork, and the deeper philosophies of yoga. This wasn’t just about the physical practice—it was about self-discovery, discipline, and deepening the connection between mind, body, and spirit.

One of the most transformative moments for me was the cleansing ceremonies—waking up at dawn, sipping herbal tonics, and doing guided breathwork that made me feel so light and clear-headed that I swore I could feel my cells regenerating.

That trip showed me that yoga was more than movement—it was medicine.

From Corporate Grind to Holistic Healing

That experience in India planted a seed that continued to grow. Fast forward to 2020, and I fully embraced wellness as my career.

During the pandemic, I left corporate accounting and then co-founded Grillz & Granola, a fitness company that blended hip-hop culture, movement, and mindfulness for women of color. We built a global community of 500+ members, won awards, and—of course—included R&B yoga as a core practice. Because healing isn’t just about sweat; it’s about stillness, too.

Yoga became a lifestyle for me. Wherever I moved, I found a yoga studio, knowing that no matter what city, opportunity, or stress I encountered, yoga would anchor me.

And I never looked back.

After Hot Yoga: Nourishment & Recovery 

Yoga was my first step toward healing, but I quickly realized that how I nourished my body mattered just as much as how I moved it.

As my practice deepened, so did my understanding of how food, hydration, and minerals support energy, recovery, and overall well-being. Over time, I learned to listen to my body in a new way—both on and off the mat. That journey led me to become a holistic nutritionist, helping others find balance through movement and nourishment.

If you're reading this article and deepening your practice, I'd love to share some tips to help you replenish, restore, and fuel your body with intention after hot yoga. Here's how I approach post-yoga nourishment.

I recommend that post-yoga meal be tailored to the time of day of practice and the season. 

Whether it's early morning, midday, or evening, the focus should be on: 

✔️ Hydration & electrolytes → Replenishing what was lost through sweat 

✔️ Whole-food protein for muscle recovery → From plants (tempeh, chickpeas, legumes) or lean sources (wild fish, pastured eggs) 

✔️ Complex carbohydrates → To refuel energy stores (quinoa, root vegetables, sprouted grains, legumes) 

✔️ Healthy fats → To reduce inflammation and sustain energy (avocado, chia seeds, hemp seeds, walnuts) 

✔️ Antioxidants & minerals → To support recovery and reduce oxidative stress (leafy greens, berries, turmeric) 

✔️ Seasonal produce → Working with nature's rhythm for optimal nutrition

🌱 Seasonal Hydrating Foods:

• Spring: Fresh strawberries, crisp celery, early cucumbers

  • Add to salads, blend in smoothies, or enjoy as pre-yoga snacks

  • Try cucumber-infused water for extra hydration

• Summer: Watermelon, peaches, heirloom tomatoes, persian cucumbers

  • Create hydrating salads

  • Enjoy chilled melon soups

  • Make cucumber-mint refreshers

• Fall: Apples, pears, winter squash, celery root

  • Roast root vegetables for Buddha bowls

  • Make warming soups

  • Add crisp apples to salads

• Winter: Citrus fruits, pomegranate seeds, stored squash, winter celery

  • Add to mineral-rich broths

  • Create citrus-based dressings

  • Enjoy warming squash soups

    
    

If Yoga is in the Morning: Light Yet Nourishing

 If you practice hot yoga in the morning, you may not be hungry right away. In this case, start with hydration and gradually introduce nutrients.

🥤 Replenishing Smoothie A blend of banana, wild blueberries, pumpkin seeds, turmeric, chia, and coconut water to hydrate, restore minerals, and reduce inflammation.

🌾 Overnight Oats with Chia & Berries Perfect for those who need something more substantial post-class. Soaked oats provide slow-burning energy, chia adds protein & omega-3s, and wild blueberries provide antioxidants for muscle recovery.

🍵 Mineral-Rich Mushroom & Seaweed Broth If you're easing into eating post-yoga, a warm, mineral-rich broth can restore sodium, potassium, and magnesium while supporting digestion.

✔️Snack: Enjoy a piece of Fruit with Nuts/Seeds or Nut Butters 

If Yoga is Midday or Before Lunch: Balanced & Filling 

Midday yoga calls for a well-rounded meal that balances protein, carbs, and healthy fats.

🥗 Protein-Packed Buddha Bowl 

✔️ Base: Quinoa, buckwheat (gluten-free), brown rice, or arugula 

✔️ Protein: Tempeh, chickpeas, or wild-caught salmon 

✔️ Healthy Fats: Avocado & tahini dressing + lemon 

✔️ Veggies: Roasted beets, shredded carrots, cucumber, sauerkraut/kimchi for gut support

Add whatever vegetables are in season:

• Spring: Fresh peas and asparagus

• Summer: Heirloom tomatoes and cucumber

• Fall: Roasted squash and beets

• Winter: Sweet potato and hearty greens

🍲 Chickpea & Sweet Potato Soup 

✔️ Chickpeas – Plant-based protein & fiber 

✔️ Sweet potatoes – Potassium & slow-digesting carbs for energy replenishment 

✔️ Coconut milk – Healthy fats for sustained energy 

✔️ Turmeric & ginger – Anti-inflammatory benefits for muscle recovery

If Yoga is in the Evening: Restorative & Easy to Digest For evening classes, it's best to keep meals light and nourishing so your digestion isn't overworked before sleep.

🍄 Mineral-Rich Mushroom & Seaweed Broth 

✔️ Mushrooms – B vitamins & antioxidants for energy support 

✔️ Seaweed or miso – Essential minerals & gut-friendly probiotics

 ✔️ Turmeric, garlic, and ginger – Anti-inflammatory & digestion-boosting

Pro Tip: Add soft-cooked protein (like wild salmon or pasture-raised eggs) if you need extra sustenance before bed. Incorporate seasonal herbs into your broths for added benefits and variety throughout the year.

🥤 Golden Moon Milk (Calming & Replenishing) A warming blend of almond milk, turmeric, cinnamon, ashwagandha (optional), and a drizzle of raw honey to reduce inflammation, calm the nervous system, and support deep sleep. Tip: avoid ashwagandha if sensitive to nightshades. 

Let’s talk about Magnesium. Magnesium is essential for muscle relaxation, reducing cramps, and replenishing electrolytes—especially after hot yoga. It helps prevent soreness and supports overall energy.

Top magnesium-rich foods:🥑 Avocados – Healthy fats + muscle support🌰 Pumpkin & Hemp Seeds – High in magnesium + protein🥬 Dark Leafy Greens – Natural mineral boost🍌 Bananas – Potassium + magnesium for cramp prevention🍫 Dark Chocolate (85%+ cacao) – Supports muscle recovery + mood

🔥 Pro Tip: A warm mineral broth or golden moon milk before bed can help relax muscles and aid recovery.

As always, consider any food allergies or sensitivities, and consult with a qualified health practitioner to determine what works best for your unique needs. This is not medical advice, just guidance based on holistic principles.

Final Thoughts: Move, Nourish,

Repeat 

Yoga has saved me more times than I can count. It's been there in my darkest moments—when I felt lost, disconnected, and like my body had betrayed me.

It taught me that healing isn't just about one thing—not just movement, not just food, not just mindset. It's all of it. The way we breathe, how we move, what we nourish ourselves with, and most importantly, how we listen to our bodies.

Hot yoga challenged me —physically, mentally, and emotionally. But it also showed me the strength I still had. And as I deepened my practice, I realized that movement alone wasn't enough. What I ate and drank before and after class directly impacted my energy, recovery, and long-term health.

That's why I approach my practice holistically—moving with intention, fueling with purpose, and allowing my body the space to heal.

💡 Key Takeaways for Your Practice & Recovery: 

✔️ Hydration is non-negotiable → Start with water, coconut water, or mineral-rich tea (e.g., nettle or peppermint)  (yes, after a hot class, it helps to “cool” the body)

✔️ Meals should align with practice timing → Light in the morning, balanced midday, gentle in the evening 

✔️ Balance protein, carbs, and fats → Whether plant-based or omnivorous, fuel yourself intentionally 

✔️ Minerals & antioxidants aid recovery → Incorporate leafy greens, berries, turmeric, and magnesium-rich foods

Because at the end of the day? We have the power to reclaim our health. Our bodies have the natural ability to heal—if we just give them the tools they need and actually listen.

A huge thank you to ID Hot Yoga for providing a space that helped me reconnect with my body and deepen my healing journey.

💬 What's your go-to post-yoga meal? Drop it in the comments—I'd love to know!

👉🏾 Follow me on IG (@gennymack__) or visit www.gennymack.com for more holistic healing, gut health, and nourishment tips! ✨