Menopause, Muscle, and the Mind Games We Play (Even When We Know Better)

For most of my life, I could glide along on what I’ll call the “thin-by-default” plan. I was a thin child, a thin adult, a thin mother of four… and I did it without consistent exercise. My body basically said, “No worries, I got you.”

Then menopause arrived like an uninvited guest in a sequined blazer: Loud, confident, and rearranging my furniture.

In the last two years, the reality of menopause smacked me in the face - hard. Last year I gained ten pounds due to a perfect storm: Not paying attention to food, not exercising, and moving through the final stage of menopause. I’ve since lost five to six pounds by getting wise about foods that inflame me (for me, corn and rice are the sneaky culprits). But even with those wins, I still wasn’t exercising.

And here’s the part I’m not proud of but will absolutely confess: I had valid reasons not to exercise… and the most honest one was simply: I didn’t want to.

Then my D/IC personality finally did what it does best: It made a decision. Not a wish. Not a “someday.” A decision.

So I started stretching with Essentrics videos for the last two weeks (and yes, I love them). And I truly feel better.

Which brings me to the question that matters more than calories or reps:

What kept me from moving forward?

Honestly? My mind is creative. Yours probably is too. Minds love to run little courtroom dramas where “Exercise” is on trial and “Excuses” make a very convincing lawyer.

“You’re eating clean - surely that’s enough.”
“You’ve always been fine without it.”
“You’ll start when life calms down.” (Life, famously calm.)

And if you want proof that my brain is a talented attorney, here it is: I even procrastinated writing this blog.
Because apparently my resistance doesn’t just apply to movement - it also applies to typing the truth about it.

But here’s the graceful truth: Watching what we eat goes a long way, but it isn’t enough. Our muscles need to be moved, stretched, and strengthened - not as punishment, but as partnership.

The Other Missing Link: Inflammation (And Why It Messes With Your Energy)

When people hear “inflammation,” they often picture a swollen ankle. But chronic, low-grade inflammation can be sneakier - more like a dimmer switch on your energy than a flashing warning light.

Inflammatory activity in the body is associated with fatigue and lower vitality and some chronic diseases. For some of us, certain foods don’t just affect the scale—they affect energy levels, sleep quality, brain fog, joint comfort, cravings, and that “why am I tired” feeling. When I avoid foods that inflame me, my body feels calmer - like it’s not using my whole energy budget putting out tiny internal fires.

A helpful approach is focusing on anti-inflammatory foods most of the time: Vegetables, fruits, beans, nuts, olive oil, fish, herbs/spices, and minimally processed meals. Not perfection - just a calmer baseline.

A plant-forward, minimally processed eating pattern (think Mediterranean-style) is commonly associated with lower inflammatory risk and better overall metabolic health. I like this plan because it doesn't eliminate meat, which I feel is a necessary part of my diet. The Mediterranean diet just keeps the portions small and infrequent - 3 oz per serving a few days a week instead of every day.

Grace note: Energy isn’t just what you eat - it’s what your body can peacefully process.

Why Personality Matters in Exercise (Because Motivation Isn’t One-Size-Fits-All)

Different personality types tend to enjoy different kinds of movement - and more importantly, they need different reasons to keep showing up. If you’ve ever tried to force yourself into an exercise style that doesn’t match your wiring, it’s like wearing shoes that look great but hurt by noon.

Below is a blended approach using DISC + True Colors energy - because most of us aren’t one pure type. We’re a smoothie of strengths.

D / Orange

Motivated by: Results, challenge, autonomy, efficiency.
Try: strength training with progression, short intervals, goal-based hiking, athletic circuits.
Hook: track one metric and make it a mission.

If it’s measurable, it’s manageable.

I / Blue

Motivated by: Connection, fun, variety, encouragement.
Try: group classes, dance workouts, walking with friends, music-driven movement.
Hook: schedule it with a person and make it enjoyable.

If it’s fun, it gets done.

S / Gold

Motivated by: Stability, routine, support, calm consistency.
Try: walking routines, mobility + gentle strength (Essentrics is a great fit), yoga, swimming.
Hook: start smaller than you think and keep it predictable.

Slow is smooth. Smooth is sustainable.

C / Green

Motivated by: Clarity, competence, structure, doing it “right.”
Try: a trusted plan, technique-based training, zone-based cardio, guided mobility with precise cueing.
Hook: remove decision fatigue - follow the plan, track how you feel.

Clarity creates consistency.

Fascia: The “Hidden” System That Loves Movement

Let’s talk about fascia, because this is where mobility work starts making real sense.

Fascia is connective tissue - a web-like system that wraps around muscles and runs throughout the body. Think of it like internal support fabric: it helps structures glide and move smoothly. When we sit a lot or move less, things can start feeling stiff, tight, or “stuck.”

That’s why mobility work (stretching, flowing movement, full range-of-motion) can feel so instantly helpful - especially during menopause and midlife. You’re not just “exercising.” You’re keeping your body’s movement system hydrated, elastic, and mobile.

‍Grace note: Muscles are the engines, but fascia is the highway. Keep it gliding, and everything travels better.

The Real Lesson I’m Learning

Exercise wasn’t missing because I lacked information. I had plenty of information. It was missing because I hadn’t found the approach my personality would actually cooperate with.

Menopause didn’t ruin anything. It just removed my body’s ability to quietly compensate for what I wasn’t doing anymore.

So now I’m choosing partnership - not punishment. Consistent movement. Calmer inflammation. More mobility. More honesty. (Even when my brain tries to postpone that honesty until next Tuesday.)

Because the truth is: your body doesn’t need you to be extreme. It needs you to be engaged.

And if your mind starts negotiating again, smile and remind it:

Balance isn’t found; it’s practiced.
Preferably in comfortable shoes.

https://youtu.be/09m5Yyd4iIE

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Good evening, everyone! I was thinking about what to write about this week, and honestly - it’s been a challenge. While I’d love to dive into the value of good food, supplements, physical activity, and all the usual wellness foundations, instead my family and I spent the week battling a virus that knocked us off our feet.

In the middle of it all, one of my son’s friends called me to ask for advice because he was also sick. And it reminded me why I became a health coach, and why I started this blog.

Not everyone wants help - my family is pretty tired of hearing my advice, and they make sure to remind me when they’re sick that they know what to do (so… please leave them be). Fair enough. But this young man genuinely appreciated the guidance, and it was a good reminder that not everyone was brought up knowing that whole foods are better than processed foods, that soda is not a water alternative, and ketchup is not a vegetable.

For those in the second category, I hope to bring some insight - and sometimes that insight is simply a helpful next step.

Because he doesn’t have insurance, I advised him to visit a direct primary care clinic. These clinics can be incredibly helpful and surprisingly reasonable. In many cases, you pay a simple monthly fee and can access basic primary care without the usual maze of insurance paperwork and inflated pricing. And since this option can be such a game-changer, I’m also adding the direct primary care clinic I personally use to my Resources page, so if you’ve been looking for affordable care (or you’re just curious), you’ll have a place to start.

Next, I suggested vitamins C, D, and zinc to support him through cold symptoms. I’m not a fan of “throw the whole supplement aisle at it,” but I am a fan of simple, foundational support - especially when someone feels crummy and wants something clear and doable. (As always, if you take medications or have health conditions, it’s wise to check with a qualified professional before adding supplements.)

Finally, I gave him a list of high-potassium foods to help support his body while he dealt with respiratory discomfort. When you’re sick, appetite can be strange, energy is low, and cooking can feel like an Olympic event - so I like to recommend foods that are nourishing and realistic.

Here are some potassium-rich options to keep in your back pocket:

• bananas
• oranges / orange juice
• potatoes and sweet potatoes
• spinach and other leafy greens
• avocados
• beans and lentils
• yogurt
• tomatoes / tomato juice
• beets
• coconut water
• salmon

Sometimes “help” isn’t a complicated protocol. Sometimes it’s a clear next step, a few supportive nutrients, and a reminder that your body can recover - with the right support and enough rest.

And honestly? Moments like this are why I do what I do. Not to convince the people who already know it all (love them dearly)… but to help the people who are still learning the basics.

Because grace doesn’t demand perfection - it just invites a next step.

https://youtu.be/vA83MufOCoA

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Texas winter storms are always a little surreal - ice on the ground, school and roads closed, and the whole city suddenly moving at the speed of caution. This recent storm brought that familiar feeling: Well… this is odd. And it also brought something we don’t get enough of these days - an unplanned pause.

Not the ice (no thank you), but the break.

The City Shut Down, and So Did the Rush

When everything closes, the usual momentum can’t keep pushing us forward. Plans dissolve. Errands become irrelevant. Your calendar loses its grip. And we’re left with an uncomfortable, important question:

What do I do when I can’t do everything?

In our house, what happened was simple and surprisingly sweet: We gathered. Not the polished, pre-scheduled kind of gathering - but the kind that happens when you’re all home because you have to be. More time in the same room. More conversation. More shared snacks. More laughter.

Sometimes it takes a shutdown for us to remember we belong to each other, not just our to-do lists.

A Tiny Snowman and a Real Lesson

We also did what any reasonable person does when snow shows up unexpectedly: We went outside and played. My daughter and grandson built a tiny snowman - small, imperfect, and completely delightful.

It wasn’t fancy. It didn’t need to be.

Because play doesn’t have to be impressive to be healing. A tiny snowman is a small reminder that joy still lives here, even when the weather is inconvenient. Delight isn’t frivolous - it’s fuel.

Balance isn’t found; it’s practiced.

The Chickens vs. The Ice

And then there were the chickens.

If you’ve never watched chickens deal with ice, picture intense suspicion and immediate disapproval. Every step was cautious. Every glance seemed to say, This is unacceptable.

It was funny, yes—but also oddly relatable. When life gets slippery, we all tighten up a little. We brace. We shuffle carefully. We try to control what we can’t.

But here’s the gentle wisdom: When the ground is icy, you don’t need to run - you need to slow down.

Sometimes rest isn’t a reward. It’s a response.

Why Breaks Actually Help

A forced pause can be a gift because it gives your system what it’s been quietly asking for:

• Nervous system relief: Your body gets to come out of constant “go mode.”
• Relational reconnection: You notice each other again - more presence, less rushing.
• Perspective: Everything feels clearer when you stop sprinting.
• Playfulness: Play restores creativity, resilience, and lightness.

Many of us don’t take breaks - we wait until we break. But rest isn’t laziness. It’s repair.

Bringing the Lesson Into Normal Days

The goal isn’t to wait for the next storm to remember how to breathe. It’s to build small pauses into everyday life:

• Block off a little “unscheduled” time and protect it.
• Choose a tiny daily play habit - ten minutes counts.
• When life feels icy, shorten your stride and lower the pressure.

Because you don’t have to earn rest by exhausting yourself first.

This storm was strange, yes. But it also gave us a simple, grounding reminder: life can slow you down - and you can let it. Sometimes the most productive thing you do is stop long enough to be present with the people you love…and maybe laugh at a chicken doing an awkward ice-walk along the way.

What does rest look like to you when the world goes quiet?

‍https://www.youtube.com/watch?v=hnjeMwxFuBA&list=RDhnjeMwxFuBA&start_radio=1

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I am not a person who knows how to subtly introduce a topic. I am very much a “let’s jump in” kind of gal - so here we go.

When it comes to why we do what we do and how we decide to do anything, our personality type plays a huge role. I’m not here to claim expert status, but I will say I’ve done some serious deep-diving over the past few years to understand why I do what I do - and, more importantly for my sanity - how I can better communicate with other personality types. This has been invaluable with my family, my friends, and of course, my health-coaching clients.

As I mentioned in my first blog, I’m classified as a D/IC in the DISC personality profile. In the Color Card (True Colors) assessment, I fall into Gold with Blue/Green.

If that sentence sounded like total gibberish, don’t worry - you’re not alone.

So… What Am I Talking About?

DISC and True Colors are two different personality-style assessments that give insight into:

• how you interact with others
• how you make decisions
• what motivates you
• and why certain situations energize you… while others drain the life out of you

I’ll keep this high-level and not overly technical (because nobody wants homework), but I will be referencing these in future blogs - so consider this your foundation.

A Quick DISC Overview

D – Dominant / Decisive
About 10% of the population
Outgoing and task-oriented
These are the “let’s organize this and get it DONE” people. If there’s chaos, the D is already making a plan.

I – Influencer
About 25% of the population
Outgoing and people-oriented
These are the party people - the ones keeping everyone laughing and talking. They’ll keep the party going… they just might not organize it.

S – Steady / Supportive
About 35% of the population
Reserved and people-oriented
These are the kind souls. Supportive, sentimental, and steady. They keep the D types from throwing out all the memorabilia and also give the best hugs.

C – Conscientious / Careful
About 30% of the population
Reserved and task-oriented
These folks keep everyone grounded. They value accuracy, follow the rules, and absolutely read the owner’s manual before using the equipment.

Very few people are strictly one type, which is where personality blends come in - and honestly, that’s what makes people so interesting.

How Mine Shows Up

Since I’m a D/IC, I’m not really bossy (that’s the D)… unless I need to be. I genuinely love people (hello, I), and I also deeply appreciate plans, systems, and organization (thank you, C).

That lovely little combination is also why it took me forever to finally take the leap and launch this website. See how that works?

If you’d like to learn your own DISC blend and dig deeper into what makes you tick, you can explore that here:
👉 https://www.personality-insights.com/

Why I Also Love True Colors

I really enjoy the True Colors model because I feel like it softens the sharper edges of my D tendencies. Here’s a simple breakdown:

Gold - Practical, responsible, and grounded. Strong moral compass. Values home, family, and tradition. Natural leaders.

Blue - Idealistic and compassionate. Heart-led, peace-loving, and deeply people-oriented.

Green - The thinkers. Idea-people who ask why, love understanding systems, and often prefer working independently.

Orange - The spontaneous risk-takers. Impulsive, fun-loving, and excellent troubleshooters because they aren’t afraid to try.

If you want more insight into what motivates you through this lens, check out:
👉 https://www.true-colors.com/

Why This Matters for Health & Wellness

When you understand why you do what you do, it becomes a huge step toward finding real answers in health and wellness - because everything is intertwined. Motivation, stress, habits, communication, compliance… it all connects back to personality.

I hope you have a fantastic day - and enjoy this song for the week:
🎶 https://youtu.be/Xe4SckesWLE

Some of my ladies showing the pecking order in action. The dominant hen naturally rises to the top—proof that personality dynamics exist everywhere. The pecking order is real, y’all!

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As this is my very first blog that I plan to publish, please consider this my official “be gentle, I’m new here” post. Rough edges included.

My name is Jennifer, and I’ve been a health coach for about four years - but long before that title ever existed, I was a human science experiment trying to figure out why my digestive system never seemed to get the memo on how it was supposed to work. Health coaching isn't all about food, but for me, it was what started my journey.  I will get into all the details of what it means to be a health coach as I get better writing blogs, but for now, I'll focus on the eating aspect.

I started life as a colicky baby (and honestly, I owe a heartfelt apology and a deep sense of solidarity to every mom who’s lived through that). Childhood came with a rotating cast of food sensitivities, and adulthood turned into a carefully choreographed dance of “Will this meal betray me or not?” Eating became complicated… and not in the fun, gourmet way.

If any of that made you nod a little too hard, then I’m really glad you’re here.

The good news is that I’m nothing if not determined - very much a D/IC on the DISC personality profile (don’t worry, I’ll unpack that in future blogs). When answers weren’t obvious, I researched. When explanations were vague, I kept digging. When I was told “everything looks normal,” I politely disagreed and kept going. Eventually, I found approaches and answers that actually worked for me.

That journey is what sparked my desire to become a health coach. Because I know - deeply - that I am not the only person who has struggled with nagging, confusing symptoms that don’t come with neat medical explanations or quick fixes.

I’m here to share my experiences, the resources I’ve leaned on, and the lessons I’ve learned along the way. My hope is that if you’ve felt frustrated, dismissed, or just plain tired of guessing, this space will remind you of something important:

There are answers. And you don’t have to figure them out alone.

And finally - about the picture of the bunnies. Is there anything that brings more instant joy? Sometimes healing starts with information… and sometimes it starts with smiling at something completely unnecessary and adorable.

Welcome - I’m really glad you found your way here.

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