Now 47, Cannon – known as Nesse to friends and clients – is the pioneer of the H.E.R Method, a women-specific framework for strength, confidence and wellbeing rooted in female physiology. Having rebuilt her own health after cancer, burnout and early menopause, she shares the five wellness principles she swears by today, cutting through the noise around expensive ‘biohacking’ trends and unrealistic health perfectionism.
My Five Non-Negotiables for Women's Health
Eat when you're hungry. And especially when you're burnt out, make sure you are eating.
The counterintuitive thing about burnout is that it often kills your appetite before it kills your energy. I don't crave junk when I'm running on empty; I just stop eating. That's my personal red flag. And sure, we’re rarely mad about dropping 5 lbs without trying. But the loss isn’t sustainable. And the rebound can be worse for your brain than the burnout.
What I changed: I track calories loosely. Not to stay under a number but to make sure I'm getting enough. Especially on heavy training days. No fuel, no output, and if you're under-eating while exercising you're not just wasting the workout, you're actively losing muscle mass. I don't advocate eating to some pre-designed protocol or forcing down breakfast if you’re not hungry (I personally cannot eat before a workout and I’m in my studio every morning at 6am). But keeping a loose eye on calories, protein and fibre means you're neither starving yourself nor mindlessly overeating.
Menopause isn't a disaster. It's a renovation.
I had no idea perimenopause was even approaching, never mind the full-blown menopause I discovered on my 39th birthday. I'd been on hormonal contraception for nearly 20 years, so there were no warning signs, no gradual shift. Almost the moment I stopped my birth control, it just arrived, hit me like a freight train, and suddenly everything I'd always done stopped working in the way it used to.
What I changed: I stopped agonising over the changes in my body and started learning what my body needed differently now. That meant rethinking how I eat, sleep, train, and supplement. The mental health risks of this transition are hugely underestimated, and being genuinely kind to yourself isn't optional, it's clinical. Your body isn't failing you. And frankly, getting to menopause is a privilege. Yes, it can be trial and error, but you will find what works. And when you do? Honestly, hand on heart: you’ll feel clearer, calmer, and blissfully period-free. Menopause isn’t the end of anything. It’s the start of something else. And now that I’ve done the learning, I actually kind of love it. Go figure.
Protein AND fibre. Not one without the other.
Being a long-time vegetarian meant I defaulted to vegetables, more vegetables, and if I was feeling adventurous, lentils. And here's the thing: I was actually fine on protein. Legumes, eggs, Greek yoghurt, tofu. You can absolutely get everything you need without touching meat, and anyone who tells you otherwise hasn't looked at the evidence. But when I started increasing protein to keep up with my training, my digestion fell apart. Because I was chasing protein grams and quietly neglecting fibre. And that, it turns out, causes serious problems.
What I changed: Every meal now has a protein anchor, eggs, beans, Greek yoghurt, legumes, etc, but fibre sits right alongside it and is given equal importance. For women, fibre is not a nice-to-have: it's cardiovascular protection, hormone regulation, and gut health in one. As we age, we absorb protein less efficiently, so we need more of it. But we also need to increase fibre alongside it to keep literally everything moving. Focus on both. Always.
Find the movement that feels like a treat, not a punishment.
At my lowest, walking was all I could manage. Not what felt honest or joyful, just genuinely all I had. Some days it was just me and my big Mastiff crawling around Parsons Green and that had to be enough.
What I changed: Once walking felt easy, I realised that it was peaceful, but not joyful. The one constant source of joy in my life had always been dance, so when I discovered barre - which gave me a delicious little ‘ballet snack’ as I call it - I was hooked. Barre was invented by a ballerina, and no you do not need to be once to do it. It’s a workout with musicality, rhythm, strength (so important), and most of all… joy. My doctor actually told me that, given how low my oestrogen was, my bone density should have been far worse than it was. She credited the weight-bearing, high-rep nature of barre specifically and I've been sold on it ever since. Find the thing that gives you the benefits with the joy. It may mean trying a few things that you hate. But when you find what you love, workouts become a pleasure, not a punishment.
Stop biohacking. Start paying attention.
I tried everything. Magnesium to the gills. Collagen supplements that promise the world and don't even deliver a neighbourhood. Fifteen different vitamins, most of which were absorbed by nothing except my bank account. A glucose monitor that made me paranoid without making me any healthier.
What I changed: I got ruthlessly simple. The things that actually moved the needle weren't sexy; they were joyful, nourishing, and consistent: sleep, movement I loved, food that filled me, and dropping the pursuit of a ‘perfect’ health protocol that was an unrealistic as it was fruitless. I now take a small number of supplements that are genuinely evidence-backed (the rest is just wellness industry marketing hype). The ones I do take are vegan protein powder because I strength train; B12 and an algae-based Omega-3 because I’m vegetarian, and D3 because… Britain. I do my best not to fall for the latest health gimmick that promises the earth and rarely delivers anything tangible. Because all of it… down to the last adaptogen and continuous glucose monitor... is just the superwoman myth of the 1990s in a new outfit. Perfection was never the goal. It was always the trap.
If A Woman In Her Late 30s Is Burnt Out And Overwhelmed, Here's What I'd Tell Her To Do This Week
First: stop comparing, start forgiving.
Stop comparing yourself to other people or striving for some perfect version of yourself that exists only in your head. We are drowning in hyper-exposure right now, social media, 24-hour news, and 'grind' culture; all of it telling you that you're behind. You're not behind. I changed my career at 42. I got married at 44. You have time. So take it. Give yourself permission to try something new and be terrible at it. Permission to leave the house without your makeup on. Permission to eat the pasta. Permission to step back and be curious about yourself. Discover what feels right for you specifically. Not for Instagram, not for anyone else. It's okay to try different horses and fall off them. That process of discovery is not self-indulgent. It's the whole point.
This week: write down three things you actually enjoy, not things you think you should enjoy. Not the gym, not meal prep, not networking. The real ones. Then do one of them before Friday.
Second: speak to your GP about your hormones.
As menopause is statistically happening to women younger and younger, it's worth investigating your hormone levels as you navigate your late thirties and early forties. Unequivocally, HRT saved my body, my sanity, and my marriage. The old misconceptions about risk have been debunked, and wild yam cream will not help you. If your hormone levels are dipping and you can have HRT, take it. Yay, science.
This week: book the appointment. Not next month. This week. Write down your symptoms before you go, every single one, sleep, mood, energy, cycle changes, brain fog, all of it. Doctors have limited time and women are still routinely dismissed. Go in prepared.
Third: move your body in a way that makes you happy.
Not in a HIIT class you dread. Not on a spin bike you hate. If you love Zumba, find a class or do it in your living room. If it's yoga that centres you, namaste yourself to a studio and warrior away. Exercise builds strength and stamina, yes, but if there's no joy in it there will be no consistency. And consistent, joyful movement, which releases those life-saving, sanity-saving endorphins, will lift you more than any supplement, treatment, or wellness hack I've ever come across. It is, genuinely, the best mental health tool I have ever known.
This week: try one class or activity you've never done before. Not to be good at it. Just to find out if you like it. Worst case, you have a funny story. Best case, you find your barre.
FAQs: Burnout & Menopause
What are the signs of burnout in women?
Burnout symptoms in women can include exhaustion, low mood, anxiety, sleep disruption, loss of appetite, brain fog, irritability and difficulty concentrating. Physical symptoms such as hormonal disruption, digestive problems and fatigue are also common.
Can early menopause happen before 40?
Yes. Early menopause and premature ovarian insufficiency can affect women before the age of 40. Symptoms may include irregular periods, hot flushes, anxiety, insomnia, low mood, brain fog and reduced energy levels.
Is HRT safe?
For most women, HRT is considered both safe and effective, particularly when prescribed appropriately following medical advice. Current evidence suggests the benefits often outweigh the risks, especially for women experiencing significant menopausal symptoms.
Do women need more protein during menopause?
Protein becomes increasingly important during perimenopause and menopause because women naturally lose muscle mass with age. Adequate protein intake, alongside strength training, helps support muscle, bone density and energy levels.
Why is fibre important for women’s health?
Fibre supports gut health, digestion, cholesterol levels and hormone regulation. It may also help reduce the risk of cardiovascular disease, which becomes increasingly important after menopause.
What is the best exercise for menopausal women?
The best exercise is the one you can sustain consistently. Experts often recommend a combination of strength training, walking, mobility work and weight-bearing exercise to support bone health, mood and cardiovascular fitness.
Are wellness supplements necessary?
Not always. Many experts recommend focusing first on sleep, nutrition, movement and stress management before adding supplements. Some supplements – such as vitamin D, B12 or Omega-3 – may be beneficial depending on diet, lifestyle and medical advice.
What is biohacking?
Biohacking is a broad wellness term used to describe practices, gadgets or supplements intended to optimise health and performance. While some approaches are evidence-based, others can be expensive, restrictive or unsupported by robust scientific research.
