The UTI That Showed Up Uninvited
Sunday morning started peacefully enough… until it didn’t.
I woke up with that feeling. If you’ve ever had a UTI, you know exactly what I mean. It’s unmistakable. Unforgettable. And absolutely capable of derailing your entire plans for the day in under 60 seconds.
I stood up, felt an urgent need to pee, went to the bathroom… and barely anything came out.
One hour later: symptoms were worse.
By midday, my bladder felt “full” even when it wasn’t, I was bloated, uncomfortable, and running to the bathroom far more often than anyone should on a Sunday.
By early afternoon, it was clear I had a UTI. And I hadn’t had one in years.
It’s wild how quickly a UTI can take over your whole world. One moment you're planning your day; the next you're Googling clinic hours and hoping the line is short.
I found a walk-in clinic and got antibiotics that afternoon. Thankfully, my symptoms started improving within just a few hours. But the experience left me reflecting on why this happened, and why it happened now, at the start of a stressful, sugar-filled, dehydrating holiday season.
Spoiler: my body wasn’t just being dramatic. It was sending a message.
How I Set the Stage for My Own UTI (Without Realizing It)
Looking back, several things lined up exactly wrong:
I had just finished the 5-Day FMD
The Fasting Mimicking Diet is incredibly effective, but it also changes hydration needs. You lose more water on lower-calorie days, and if you’re not intentionally replenishing, your kidneys and bladder can become a little “dry.”
Did I drink enough water? Probably not.
My diet had slid into more sugar before the FMD
A few weeks of higher sugar → weakened immune function → perfect opportunity for bacteria to grow where they shouldn’t.
Sugar doesn’t cause UTIs directly, but it does weaken defenses:
Raises inflammation
Spikes blood sugar
Feeds opportunistic bacteria
Reduces immune resilience
Not an ideal setup.
I’ve been under more stress
Physically, I felt fine, but stress was simmering under the surface.
Chronic stress:
Reduces immune vigilance
Raises cortisol
Impacts hydration
Changes urinary pH
Disrupts sleep
Basically, a stressed body can keep functioning until the smallest thing tips the scales. For me, it was a UTI-shaped tipping point.
Hormonal shifts were happening at the same time
Hormones influence:
vaginal flora
bladder lining integrity
immune defenses
hydration
urinary frequency
Put simply, transitional hormonal phases can make the urinary tract more vulnerable.
And… it was the weekend, and hydration wasn't my priority
I always preach hydration, but even coaches are human. I was distracted, busy, and not drinking enough… that alone can significantly increase UTI risk.
All of these factors together?
The perfect storm.
Why UTIs Show Up When Life Feels “Busy”
I work with a lot of high-achieving women, and one pattern I see over and over is that UTIs pop up during:
stressful work periods
big emotional transitions
holidays
travel
when sugar intake increases
after dehydration
after sleep disruption
after periods of overgiving and under-resting
Why? Because the urinary tract is extremely sensitive to:
immune dips
hydration levels
pH changes
shifts in vaginal microbiome
stress and cortisol fluctuations
estrogen changes
When your body is overwhelmed, your first line of defense weakens. That’s when opportunistic bacteria slip in and multiply.
The Physiology Behind My UTI (in simple terms)
Low hydration = concentrated urine
More concentrated urine = more irritation + less “flushing.”
Sugar + stress = weakened immune response
Cortisol reduces the ability of immune cells to destroy bacteria.
Sugar fuels inflammation and shifts pH.
Hormonal shifts = thinner bladder lining + less protective mucus
This makes it easier for bacteria to attach to cells in the urinary tract.
FMD + not drinking enough = reduced renal flushing
Low-calorie protocols require intentional hydration. I wasn’t as consistent as I should’ve been.
Stress = delayed bathroom breaks
When you're “busy,” it's easy to wait too long to pee — which gives bacteria extra time to grow.
When you add it all up, the bacteria have a five-star hotel with full access.
The Humor in the Horror
The funny (and not-so-funny) truth is:
I forgot how much a UTI can dominate your entire world.
I had a to-do list.
My bladder had a different plan.
My inner dialogue for most of the morning was a mix of:
“How is it possible to pee nothing and still feel like I have to pee again?”
“I do NOT have time for this.”
“Where is the nearest walk-in clinic?”
“Why me? Why today?”
Humor doesn’t cure UTIs, but it certainly helps you survive the inconvenience.
What This Experience Taught Me
Even as a coach, even when I know better, even with all the tools… I’m still human. And sometimes my body sends a message I didn’t realize I needed. This UTI taught me:
1. I need to hydrate more during busy seasons
Even mild dehydration can reduce bladder defense mechanisms by 40%.
2. Stress catches up, even when you don’t “feel” stressed
My cortisol was probably higher than I realized.
3. Sugar doesn’t help
Enough said.
4. Hormonal transitions change everything
Especially for women in midlife.
5. Boundaries matter
When I stretch myself too thin, my body reminds me to tighten my circle.
6. Slow down, breathe, listen
My bladder did not whisper.
It shouted.
But I listened.
How You Can Protect Your Bladder This Holiday Season
Here are strategies anyone can use (and I clearly need to revisit):
1. Hydrate intentionally
Aim for steady hydration, not “chugging.”
Add electrolytes if you’re active, fasting, or traveling.
2. Don’t delay bathroom breaks
Your bladder should not be a storage unit.
3. Support your immune system
Sleep, protein, hydration, mineral balance.
4. Be mindful of sugar
Especially prolonged sugar intake — it changes bacterial environments.
5. Prioritize stress recovery
Deep breaths do more than you think.
6. If you’re on an FMD or fasting protocol
Hydration is not optional.
7. Give yourself a break
Your body notices when you’re running too fast.
Listening to My Body in a Busy Season
This UTI came at a time when my schedule was full, my stress was high, and my routines were slipping. In other words, the exact circumstances that make the holidays challenging for so many of us. It made me realize how important it is to support our bodies through this season with hydration, steadier routines, and simple daily practices that keep us grounded.
These are the same principles I’ll be focusing on inside The Nourished Holiday as gentle guidance for navigating a season that often pushes us to the edge without realizing it.
Final Thought
A UTI is never convenient, never fun, and never subtle. But sometimes the inconvenient things teach us the most important lessons.
This one reminded me to:
reclaim hydration
slow down
listen to my cues
support my nervous system
and treat my body with a little more compassion
Holiday health isn’t just about sugar or stress. It’s about staying connected to yourself in seasons that pull you in every direction. And if my experience helps even one woman avoid a miserable Sunday morning… then maybe this UTI had a purpose after all.