When we think of menopause, most people picture hot flashes, mood swings, or maybe even weight gain. But joint pain? That one often catches women by surprise. It's one of those "forgotten symptoms"—something that creeps in slowly, often chalked up to aging or overdoing it at the gym. But if you're waking up stiff, achy, or feeling like your body is suddenly betraying you, you’re not alone. And you’re not just getting old—you’re going through a hormone shift that’s impacting your joints. Let’s talk about what’s really going on—and how you can feel better. Why Joint Pain Happens in Menopause The culprit behind those creaky knees and stiff fingers? Estrogen —or rather, the drop in estrogen that happens as you move through perimenopause and menopause. Estrogen is known for its role in reproductive health, but it also plays a big part in: Reducing inflammation Supporting collagen production Maintaining joint and muscle flexibility Protecting bone health As estrogen levels decline, inflammation can increase, cartilage may begin to break down, and your body loses the natural “lubrication” that helped your joints feel fluid and pain-free. What It Feels Like (And Why It’s Often Misdiagnosed) Many women report: Morning stiffness that takes longer to shake off Swollen fingers, knees, or ankles Aches after sitting or standing too long Sharp or dull pain in joints that weren’t an issue before Trouble with grip strength or coordination Unfortunately, joint pain often gets brushed off—either by medical professionals or by ourselves—as "just getting older" or early signs of arthritis. But if it’s coming on in your 40s or early 50s and you’re noticing other hormone-related symptoms, chances are your joints are crying out for hormonal support , not just ibuprofen. Natural Ways to Support Your Joints Through Menopause There’s good news—you can  support your body naturally and get relief. Here are my favorite strategies that I use myself and recommend to clients: 1. Anti-Inflammatory Foods Are Your Friend Eating foods that reduce inflammation can help ease joint pain and protect tissues. Focus on: wild salmon, leafy greens, berries, turmeric, olive oil, flaxseed, ginger Avoid or reduce: processed foods, sugar, refined carbs, alcohol 2. Hydrate Like It’s Your Job Joints need hydration to stay cushioned and move smoothly. Aim for half your body weight in ounces of water each day. 3. Move—But Don’t Overdo It Low-impact exercise keeps joints mobile and supports muscle strength around them. Think: Walking Swimming Yoga or Pilates Light resistance training Rest is important, but too much rest can lead to more stiffness. 4. Consider Collagen & Other Supplements Collagen peptides  support joint tissue and skin elasticity. Omega-3s  help reduce inflammation. Magnesium  supports muscle function and reduces cramps and tension. And yes, I have a few natural go-to’s I recommend for my clients based on their full symptom picture. 5. Prioritize Sleep & Stress Relief Chronic stress = chronic inflammation. Get serious about your wind-down routine, prioritize quality sleep, and explore natural mood and hormone support. You Don’t Have to “Just Live With It” If you’re struggling with joint pain, please know: this is not just aging, and you’re not stuck with it forever. Supporting your body through menopause naturally  is about tuning in, taking action, and giving your body what it needs to function the way it was designed to. You're not broken—you're transitioning. And there’s so much you can do to feel like you  again. Free PDF: “The Menopause Joint Relief Guide” Want a printable cheat sheet with: The best foods for inflammation A 5-day sample anti-inflammatory meal plan My favorite supplements for joint relief Daily stretches to improve mobility Click here to grab your free Menopause Joint Relief Guide.  Let’s get you moving freely again—without pain.

If your midsection feels like a balloon by 3 p.m. (even when you’ve “eaten clean”), you’re not alone. Bloating is one of the most common—and most frustrating—symptoms I see in perimenopause and menopause. It’s not just  food… your hormones, stress, gut health, and digestion  are all in the mix. Let’s break down what’s really going on, how to spot your personal triggers, and what actually helps. The Real Reasons You’re So Bloated in Midlife 1) Hormone Fluctuations = Fluid + Slower Digestion Estrogen & progesterone swings  in perimenopause can slow motility (how fast food moves through you) and increase water retention. Lower progesterone  = more constipation → more bloat. Lower estrogen  impacts bile flow (needed to digest fats), making meals feel “heavy.” 2) Cortisol + Stress = Tight Belly, Slow Gut High stress = high cortisol → slower digestion, shallow breathing, and more tension in your core. Translation: gas gets “stuck.” 3) Low Stomach Acid (Yes, Low) As we age (and with chronic stress), stomach acid can drop—leading to poor protein breakdown, fermentation, gas, and that “food just sits there” feeling. 4) Gut Dysbiosis or SIBO Imbalances in gut bacteria—or bacteria growing where they shouldn’t—can cause constant bloating, even from healthy foods. 5) Constipation If you’re not going daily (or you don’t feel fully empty), you’ll feel backed up and bloated. Simple as that. 6) Food Sensitivities (Often New Ones) Gluten, dairy, alcohol, sugar alcohols, beans/legumes, and high-FODMAP foods can trigger bloating—especially when gut health is already off. 7) Fiber Imbalance Too little fiber = constipation. Too much (too fast) = gas + distention. The magic is in the right type  and amount  for you . Quick Symptom Decoder: What’s Your Likely Driver? Bloat + burping + fullness after protein  → consider low stomach acid Bloat worsens as the day goes on  → think motility/stress/SIBO Bloating + constipation  → progesterone drop, low magnesium, low fiber/water Bloat after certain foods (on repeat)  → sensitivities or dysbiosis Upper belly bloat (under ribs)  → bile flow / fat digestion issues Natural Ways to Beat the Bloat (Consistently) 1) Support Digestion at the Start Line Try bitters  (a few drops before meals) or lemon water  to prime digestion. Consider apple cider vinegar  in water before meals (if tolerated). Chew thoroughly (yep, it matters). 2) Magnesium for Motility Magnesium glycinate or citrate before bed can help with relaxation, sleep, and regularity. 3) Move Daily (Especially After Meals) 10-minute walks after meals = magic for motility and blood sugar. 4) Breathe Before You Eat 3–5 slow belly breaths before meals signals “rest and digest,” not “fight or flight.” 5) Hydrate (But Not Chugging With Meals) Aim for ~½ your body weight in ounces/day. Sip during meals, don’t flood. 6) Try a Gentle Elimination (2–4 Weeks) Common triggers to test: gluten, dairy, alcohol, sugar alcohols, artificial sweeteners. Reintroduce one at a time. 7) Probiotics or Digestive Enzymes Can help—but choose based on your symptoms (or get guidance so you don’t guess and waste $$ - I am happpy to help - just ask). 8) Balance Fiber + Bile Flow Add ground flax or chia  slowly (1 tsp → 2 tbsp over time). Yummy in smoothies 🎉 Beetroot, dandelion greens, bitters  can support bile flow and fat digestion. Dandelion tea is my go to. Red Flags: When to Talk to Your Doctor Don’t ignore: Unexplained weight loss Blood in stool Persistent or severe pain New or worsening reflux Bloating with fever or vomiting Advocating for yourself is powerful. If your doctor dismisses it as “just menopause,” push for deeper answers. A Simple “De-Bloat Day” You Can Try Morning:  Warm lemon water + light walk Breakfast:  Chia pudding with berries & cinnamon Mid-morning:  Peppermint or ginger tea Lunch:  Wild salmon, arugula, cucumber, avocado, olive oil Afternoon:  10-minute walk + magnesium-rich snack (pumpkin seeds) Dinner:  Turkey burger (no bun), roasted zucchini & carrots, quinoa (small portion) Evening:  2 tbsp ground flax in coconut yogurt + herbal tea Before bed:  Magnesium + 5 minutes belly breathing You’re Not Crazy—and You’re Not Alone Bloating in midlife isn’t “just aging” or you “not trying hard enough.” Your body is changing, your hormones are shifting, and your gut is asking for support. When you learn how to decode the signals, you can actually fix the root causes—not just mask the discomfort. Ready to Go a Step Further? You’ve just learned some great ways to beat the bloat — but if you’re ready to take it a step further, I’ve got something special for you. The FREE Menopause Bloat Fix Kit  gives you everything you need to calm your gut and feel lighter from the inside out. It includes a 7-day de-bloat meal plan, trigger tracker, supplement guide, and simple strategies to reset digestion and reduce inflammation — naturally. Download your free Bloat Fix Kit  and start putting those tips into action with a clear, easy-to-follow plan that actually works with your hormones. “The Menopause Bloat Fix Kit” What’s inside: 7-Day De-Bloat Meal Plan  (simple, anti-inflammatory, low-bloat swaps) Bloat Trigger Tracker  (food, hormones, stress, sleep, cycle tracking) Stool & Motility Cheat Sheet  (know what “normal” really looks like) Low vs. High FODMAP Guide  (and how to test for sensitivity safely) Supplement Selector Flowchart  (enzymes? probiotics? magnesium? which and when) 5-Minute Belly Breathing Protocol  (step-by-step) Daily De-Bloat Routine  (AM/PM checklist) ✨ P.S.  If you’re feeling stuck and want a little extra support figuring out what’s really behind your bloating and fatigue, I’d love to chat.You can book a free discovery call — no pressure, just a friendly conversation to help you find your next right step.

Let’s be real for a minute. You used to walk into a room and own it . You had this energy—this presence—that people noticed before you even said a word. But lately? You feel like a version of yourself you barely recognize. The weight gain. The bloating. The weird skin changes. The zero sex drive. The foggy head. The emotional outbursts. The exhaustion. Some days it feels like your body is betraying you—and your confidence along with it. Here’s the truth no one told us: midlife doesn’t have to mean losing yourself.  In fact, this can be the beginning of your biggest comeback yet. What Actually Steals Your Confidence in Midlife (It’s Not Just Your Jeans) Let’s get one thing straight—this isn’t just about looks. It’s about how you feel in your body.  And that feeling is deeply connected to: Hormonal chaos  (estrogen, progesterone, testosterone, cortisol—all shifting) Brain chemistry changes  that affect your mood, motivation, and clarity Physical symptoms  like hot flashes, bloat, fatigue, and weight gain Self-image struggles  from not recognizing the woman in the mirror   Mental load overload  from caregiving, working, aging parents, and everyone needing you It’s no wonder your confidence has taken a hit. But here’s the good news: it’s not gone—it’s just buried. And we can dig her out. You Can Reclaim Your Energy, Power, and Presence—Naturally This isn't about "bouncing back"—it's about powering forward.  And the way you do that isn’t with willpower or a trendy diet. It’s by creating deep-rooted, internal safety  and balance in your body. Here’s how we get your confidence back: Balance Your Blood Sugar to Stabilize Mood + Energy Mood swings, anxiety, and exhaustion don’t exactly scream confidence. Start by focusing on: Protein at every meal Fiber + healthy fats (think avocado, flax, olive oil) Minimizing refined carbs and sugar spikes Even just this shift can dramatically improve how you feel— fast . Tame Cortisol & Work With Your Nervous System Midlife confidence doesn’t come from pushing harder. It comes from slowing down intentionally —with walks, deep breathing, gentle movement, and rest that’s actually restorative. Try this: a 10-minute walk after dinner and 3 deep belly breaths before meals. That small habit helps reset your entire system. Need more support - try my trusted supplement Happy Juice HERE Support Estrogen, Progesterone, & Testosterone Naturally These hormones do way more  than regulate your period. They’re directly tied to: Your sex drive Your muscle tone Your skin, hair, and sleep Your ability to feel emotionally stable You can support them naturally with: Cruciferous veggies (broccoli, cauliflower) Seeds (flax, pumpkin, sesame, sunflower) Quality sleep, minerals, and adaptogens Targeted supplementation (which I help clients choose carefully) Reconnect to Your Strength You don’t have to go back to a gym or lift heavy to feel strong. Strength is also: Walking up a hill without pain Holding a plank for 30 seconds Dancing in your kitchen Saying no without guilt Try adding 10–15 minutes of movement daily that feels good . Start where you are. That small spark builds momentum fast. Reclaim Your Voice Confidence isn’t just about your body. It’s about how you show up—for yourself. Maybe you’ve been quietly tolerating things for years—putting your needs last, nodding yes when you meant no, not asking for help. But you can choose a different story now. One where you are allowed to take up space.  To be heard. To change your mind. To evolve. This Isn’t a Midlife Crisis. It’s a Midlife Awakening. And I see you, standing on the edge of your comeback. You’re not broken. You’re not invisible. You’re not past your prime. You’re becoming the version of yourself that’s stronger, wiser, and more grounded than ever before. Want Support With Your Confidence Comeback? If this blog made you nod and tear up at the same time, I’d love to connect. I offer free 1:1 consultations to help you map out your own midlife reset plan—one that’s based on your  symptoms, goals, and lifestyle. No pressure, just support. Book a free consult here ⤵️ You can feel sexy again. You can feel powerful again. And you absolutely deserve to feel like you  again. "The Confidence Comeback Checklist" Download Your Freebie Now! — With so much belief in your comeback,  Shannon,   That Menopause Mentor

Menopause is a time of profound change—physically, emotionally, and mentally. As hormones fluctuate, it’s easy to feel overwhelmed, misunderstood, or simply out of control. The good news? Journaling can be a powerful tool to bring clarity and calm to this transformative time. Why Journaling? Journaling is more than just putting pen to paper. It’s a form of self-care that allows you to process your thoughts, understand your emotions, and connect with yourself on a deeper level. During menopause, when brain fog, mood swings, and anxiety might cloud your clarity, journaling offers a safe space to work through it all. Studies have shown that journaling can reduce stress, improve mental clarity, and even boost mood—all of which are incredibly beneficial during menopause. The Benefits of Journaling During Menopause Track Symptoms and Triggers: Writing down your daily experiences can help you identify patterns in your symptoms. Are your hot flashes worse after a certain food? Does stress seem to trigger sleepless nights? By tracking these details, you gain valuable insights that can help you manage your menopause journey more effectively. Clarify Your Emotions: Mood swings are common during menopause, but journaling allows you to unpack those emotions in a nonjudgmental space. You might discover underlying feelings—like fear, grief, or excitement—that you weren’t fully aware of. Create a Space for Gratitude: Despite the challenges of menopause, there are still moments of joy and gratitude to be found. Journaling about what you’re thankful for can shift your mindset, improve your mood, and help you focus on the positive aspects of your life. Set Intentions for Growth: Menopause isn’t just an ending—it’s also a beginning. Journaling can help you set intentions for this new chapter of your life. What goals or dreams have you been putting off? What kind of lifestyle do you want to embrace moving forward? How to Start Journaling If you’re new to journaling, the blank page can feel intimidating. Here are some tips to make it easier: Start Small: Commit to just 5-10 minutes a day. You don’t need to write pages—just a few sentences about how you’re feeling is enough to get started. Use Prompts: When you’re not sure what to write, prompts can be helpful. Here are a few to try: How do I feel today, physically and emotionally? What’s one thing I can do to nurture myself today? What am I most grateful for in this moment? What does this menopause transition teach me about myself? Be Honest: Your journal is a judgment-free zone. Don’t worry about grammar, spelling, or how your writing sounds. This is for you, and it’s okay to be raw and real. Make It a Ritual: Pair journaling with something you enjoy, like a cup of tea in the morning or quiet music in the evening. Creating a soothing ritual makes it easier to stick with the habit. Journaling Tools to Consider While all you really need is a notebook and pen, you might find it helpful to explore other tools, such as: Guided Journals  with menopause-specific prompts. Digital Apps  if you prefer typing over writing. Mood and Symptom Trackers  to complement your journaling practice. Final Thoughts Menopause is a journey, not a destination. Journaling can be your compass, helping you navigate the twists and turns with more clarity and confidence. It’s a space to be honest, to reflect, and to grow. Whether you’re jotting down a few words each day or pouring your heart onto the page, journaling is a gift you can give yourself—a gift that will keep giving as you embrace this new phase of life. So, grab your favorite notebook and pen, and start today. You have so much wisdom and strength within you—let journaling help you uncover it. Are you ready to take control of your menopause journey? Sign up for my free “Menopause Journaling Prompts” guide to help you get started. Let’s work together to create clarity and calm in this exciting new chapter of life!

You swore you’d cut back on sugar. You promised yourself you wouldn’t yell over the dishwasher being loaded “wrong.” But here you are… standing in the kitchen with a fistful of chocolate and tears in your eyes because the dog is barking again . If you’ve been wondering what the heck is happening to your body—and your mood—during perimenopause, you’re not alone. This isn't just a lack of willpower. It’s your hormones trying to send you a message. Let’s break it down. 1. Your Blood Sugar is on a Hormonal Rollercoaster During perimenopause, estrogen and progesterone aren’t just declining—they’re fluctuating wildly . These swings affect how your body processes insulin (the hormone that regulates blood sugar). This means: You feel hungrier more often. You crave quick hits of energy (hello, sugar and carbs). You crash hard  after that sweet fix. And because your body is more sensitive to stress in this phase, those crashes can turn into tears, anxiety, or irritability in a matter of minutes. 2. Cortisol is Running the Show Cortisol is your main stress hormone. And during midlife, it tends to get… bossy. If you’re constantly in go-go-go mode (like most of us midlife women juggling work, family, and trying to take care of ourselves), your cortisol may be spiking throughout the day. And guess what cortisol LOVES to trigger? Sugar cravings. Emotional outbursts. That wired-but-tired feeling that keeps you up at night and exhausted by 2 PM. 3. Your Brain Chemistry is Shifting Too When estrogen drops, so does serotonin—that feel-good neurotransmitter that keeps your mood stable and your cravings in check. So when you reach for that sugary snack or glass of wine, it’s often your brain trying to self-soothe and get a quick serotonin boost. It's biology, not weakness. 4. You’re Not Crazy. You’re in Transition. Midlife doesn’t have to mean misery, but we’ve got to stop pretending this is “just aging” or something we need to push through silently. Your body is asking for support. Not restriction. Not guilt. It’s time to nourish your hormones, your mind, and your gut—because yes, your gut health plays a huge  role in your mood and cravings too. So what can you do about it? Here are a few gentle, holistic ways to calm the cravings and mood swings: Eat more often and more intentionally . Balance every meal with protein, healthy fats, and fiber to keep blood sugar steady. Drink more water than you think you need . Dehydration can mimic hunger (and worsen mood). Support your stress response . Deep breathing, walking in nature, adaptogenic herbs, and gut-brain axis supplements (like Happy Juice!) can help reset your cortisol. Cut sugar gradually—not cold turkey . Your body needs nourishment, not punishment. Track your symptoms . Notice patterns between your cycle (even if it's irregular), cravings, moods, and sleep. Here’s the good news: You’re not broken. You’re not weak. And you’re definitely not alone. You’re just navigating the beautiful mess that is perimenopause—and when you learn to listen to what your body is asking for, it does  get easier. BONUS: Grab My Free Guide “The Craving & Mood Fix: Natural Strategies to Calm the Rollercoaster of Perimenopause” In this free PDF, you’ll discover: The top 5 foods that naturally balance blood sugar and mood A simple “mood map” to help you track your triggers My favorite natural remedies for emotional overwhelm A sample one-day hormone-friendly menu And the #1 supplement I use to reset my cravings and stress This guide is designed for high-achieving, heart-centered women who are ready to feel like themselves again.  You’ve got this—and I’m right here with you. XO, Coach Shannon

"I feel like I’m losing my edge." "I used to be sharp and focused, but now I can’t remember why I walked into the room." "Is this just how it is now?" If those thoughts sound familiar, you’re not alone. Brain fog, forgetfulness, mood swings, and lack of motivation are some of the most common and frustrating symptoms of perimenopause and menopause—and for a lot of women, it feels like it comes out of nowhere. But here’s what I want you to know: you don’t have to stay stuck in that fog. As a holistic health coach who specializes in perimenopause and menopause, I’ve helped dozens of women lift the hormonal fog and start feeling clear, capable, and confident again. Today, I want to share a few real stories from women who did just that.   ✨Karen, 52 – From Overwhelmed to In Control Karen is a high-achieving real estate broker who came to me feeling completely burnt out. She described her brain fog as "walking through molasses." Simple tasks took twice as long, and she felt like she was failing both at work and at home. Through personalized coaching, we focused on supporting her cortisol and gut health, shifting her nutrition to support blood sugar, and incorporating targeted supplementation. Within six weeks, she told me, "I finally feel like myself again. I’m not just surviving my days—I’m actually living them." ✨Melissa, 47 – Sleep, Mood & Sanity Restored Melissa is a nurse and mom of three who hadn’t had a good night’s sleep in over a year. Her anxiety was through the roof, and the fog made it hard to focus on even the simplest patient notes. After identifying the root of her sleep disruption (blood sugar swings and high evening cortisol), we built in natural sleep support, adjusted her eating schedule, and introduced gut-brain axis supplementation. Three weeks later, she messaged me: "I slept through the night and woke up feeling clear for the first time in ages. I almost cried." ✨ Janelle, 55 – Rediscovering Her Spark Janelle had just sent her youngest off to college and was wondering who she was outside of "Mom." She wasn’t depressed exactly, but nothing excited her. Her energy was low, she couldn’t concentrate, and the weight gain made her feel invisible. Our work focused on inflammation, mindset, and daily rhythms to support hormone balance. As her clarity and confidence returned, she rediscovered her passion for art. "I picked up a paintbrush last week for the first time in ten years," she told me. "The fog didn’t just lift—it blew wide open." You Don’t Have to Wait for It to Get Worse The stories above aren’t rare. They’re women just like you who decided they weren’t going to let midlife symptoms write the story. If you're living in a fog of forgetfulness, low motivation, or emotional overwhelm, it’s not "just aging." It’s your hormones asking for support. You can take control of your health, naturally. If you're ready to go deeper and want a guided, step-by-step path to lift the fog for good, check out my self-paced course:  Lift the Menopausal Fog  – a 4-module program designed to help you reset your hormones, rebuild your energy, and reclaim your clarity.  Check it out HERE Or start with a free resource or conversation: 📅 Book a free discovery call with me: https://wix.to/WQW4vOc   Grab my free guide: The Menopause Weight Gain Decoder   Not sure where to start? Take my Menopause Archetype Quiz  to discover your unique hormonal personality—and get personalized support based on your results!  You’re not alone, and you don’t have to figure it out on your own. With love,  Coach Shannon Wade   Certified Integrative Health Coach & Midlife Freedom Finder

And what you can do to stop feeling like your body is working against you Let’s just say it out loud: midlife weight gain is incredibly frustrating—especially when you’re doing everything right . You're eating the same. Maybe even eating less. You’re trying to stay active. But somehow… your jeans are tighter, your belly feels heavier, and the scale just keeps creeping up. Here’s the thing: it’s not about willpower. It’s about hormones. If you’re in perimenopause or menopause, and you feel like your metabolism has suddenly slammed on the brakes, you’re not imagining it. Your body is going through a massive hormonal shift—and it impacts everything from how you store fat to how you process stress, sleep, and sugar. Let’s break it down and talk about what’s really going on (and how to finally work with  your body instead of feeling like it’s fighting you. What’s Actually  Causing the Weight Gain? 1. Estrogen is Dropping—and Fat is Stepping In Estrogen plays a big role in where and how we store fat. As it declines, our bodies naturally shift toward storing fat in the belly. It’s a survival mechanism from our ancestors—fat can actually produce a small amount of estrogen, and your body is trying to compensate. But here’s the catch: belly fat also produces inflammation , and that makes weight loss even harder. 2. Cortisol is Climbing Perimenopause and menopause are inherently stressful on your body. Add in real-life stress (work, aging parents, adult kids, finances) and your cortisol levels start climbing. High cortisol = more belly fat, more cravings, and disrupted sleep. And yes, it can even break down muscle tissue—slowing your metabolism even more. 3. Insulin Resistance Creeps In As we age, our cells naturally become more resistant to insulin. That means your body has to produce more of it to handle the same amount of carbs or sugar. High insulin tells your body to store fat—and makes it hard to burn what you already have. Even if you haven’t changed your diet, your response  to food has changed. 4. Thyroid Function May Be Slowing Your thyroid is deeply influenced by estrogen, cortisol, and gut health—all of which take a hit during perimenopause and menopause. If you’re cold, tired, moody, and gaining weight, your thyroid might be struggling to keep up. “But I Haven’t Changed Anything!” Exactly. And that’s the point. Most of us were never taught how to adapt  to our changing hormonal landscape. We just keep doing what worked in our 30s—cutting calories, adding more cardio, or skipping meals—and we feel like we’re failing when it stops working. The truth? You need a new  approach. One that works with your body as it is now . What You Can Do About It 1. Balance Your Blood Sugar First Before trying a new diet or workout, start here. Focus on meals that include protein, fiber, and healthy fats . Cut down on the processed carbs and sugar—even if they were “fine” before. A balanced plate keeps insulin in check, reduces cravings, and helps your body tap into fat stores again. 2. Prioritize Sleep and Stress Recovery Yes, rest really is weight loss work. Poor sleep increases ghrelin (hunger hormone), decreases leptin (satiety hormone), and spikes cortisol. Try: Ashwagandha or other adaptogens Magnesium before bed A 15-minute walk outside in the morning or evening Breathing exercises to shift into parasympathetic (rest + digest) mode 3. Swap Long Cardio for Strength + Movement Too much cardio can stress the adrenals in midlife. Instead, focus on muscle-building  and gentle daily movement  (like walking Ruby, right?). Muscle burns more calories at rest and helps regulate insulin, cortisol, and blood sugar. 4. Support Your Gut-Brain Axis You might not think your gut is involved in weight gain—but it absolutely is. Gut health influences hormone clearance, inflammation, mood, and cravings. This is why I’m such a fan of gut-brain-focused supplements —they help you reduce the internal stress load, support digestion, and rebalance the mood-food connection naturally. (Happy Juice, anyone?) 5. Work With—Not Against—Your Hormones Menopause isn’t a life sentence of struggle. It’s a reset opportunity . Once you understand what your body is trying to do, you can work with it—and finally start to feel like yourself again. You Don’t Have to Keep Guessing If you’re gaining weight and feeling stuck even though "nothing's changed," it’s time for a new roadmap—one that honors your hormones and supports the real you . Ready to take the next step? Free Guide: The Menopause Weight Gain Decoder still wondering why the scale is climbing even though your habits haven’t changed? This free guide breaks down the real  hormonal reasons behind midlife weight gain—and gives you 5 simple, natural strategies to support your body through the shift. No diets. No gimmicks. Just clarity, compassion, and next steps you can actually use. Download The Menopause Weight Gain Decoder  Or let’s chat—because you don’t have to figure this out alone.  Book a free discovery session with me today:  https://wix.to/UJsUgfu With love and real talk,  Coach Shannon   Certified Integrative Health Coach & Midlife Freedom Finder ✨

Hey beautiful soul, If you’ve ever sat there thinking “What the heck is happening to me?”  while you sweat through a meeting, forget why you walked into a room, or snap at someone you love for no reason… you are not alone. Perimenopause has a way of sneaking in like a quiet storm — and then suddenly your sleep is off, your mood is a rollercoaster, your gut feels bloated, your jeans are tight, and your brain is filled with fog. Sound familiar? And if you’ve been told “It’s just your hormones,” I want you to know this: That’s only part  of the story. Perimenopause isn’t just a hormone shift. It’s a whole-body wake-up call. Let’s talk about what that really means — and how you can start to respond with clarity, compassion, and some seriously effective tools. This Isn’t a Breakdown—It’s a Rebirth The Truth: Your Body Is Asking for a New Way of Living In your 30s and 40s, your body begins to whisper… and eventually shout. Not because it’s broken. But because it’s brilliant. Your hormones — estrogen, progesterone, cortisol, insulin — are powerful messengers. They don’t just control periods and fertility. They affect everything  from how your brain functions, to how your gut digests food, to how your body handles stress and stores fat. So when your hormones shift, everything else does too. But here’s the real kicker: It’s not just your hormones  shifting. It’s your nervous system. Your gut. Your sleep-wake cycles. Your metabolism. Your mind. And often? These systems are already overloaded before  perimenopause begins. Let’s Break It Down — The Whole-Body Players in Perimenopause Here’s a quick tour of what’s going on under the surface: 1. The Gut-Brain Axis Bloating, anxiety, mood swings, sugar cravings… these aren’t just hormone problems. They often stem from imbalances in your gut — which is also where most of your serotonin is produced. If your gut isn’t happy, your mood and focus won’t be either. 2. The Adrenals + Cortisol Chronic stress (hello, high-pressure career, caregiving, and invisible labor) jacks up your cortisol. In perimenopause, this becomes a huge issue, since your adrenals are called in to help produce hormones as your ovaries step back. If your stress is unmanaged, your symptoms get louder. It’s Not Just  Hormones—Meet the Whole-Body Team 3. Insulin & Blood Sugar Erratic blood sugar can cause fatigue, brain fog, weight gain, and more. As your estrogen dips, your sensitivity to carbs changes. The same foods may suddenly not work  the way they used to. Stable blood sugar = stable energy, mood, and weight. 4. Sleep & Circadian Rhythm Poor sleep isn’t just a symptom — it’s a root cause of worsening hormone imbalances. When you’re not getting deep, restorative rest, your body can’t heal or balance properly. Prioritizing sleep hygiene is hormone therapy in disguise. 5. The Mind + Identity Shift This one gets overlooked — but girl, it’s real. Perimenopause is not just physical. It’s emotional. Spiritual. It’s a rebirth. You may find yourself questioning everything: "Who am I now?" "What do I want?" "Is this all there is?" That’s not a crisis. That’s a call.  And it’s your chance to rise. So What Do You Do With All This? You don’t  fix it all overnight. You don’t  need to fear it. And you definitely  don’t need to suffer in silence. You meet it with awareness. You support your body like the powerhouse it is. You get curious. You nourish. You heal. Here’s where I recommend starting: Step 1: Understand Your Unique Archetype You are not one-size-fits-all. That’s why I created the   Midlife Wellness Archetype Quiz  — to help you identify how your body is processing this transition, and where you need the most support. (It’s free, quick, and honestly, kind of fun!) Step 2: Start With These Foundations: Balance your blood sugar : protein + fiber at every meal Support your nervous system : magnesium, adaptogens, daily grounding Heal your gut : fermented foods, prebiotics, and “ Happy Juice ” 😉 Move intentionally : less punishment, more power (think: walks, strength, stretching) Honor rest : Create a sacred sleep ritual — your hormones will thank you Final Thought: This Isn’t the End — It’s Your Midlife Upgrade If no one has told you this yet: Perimenopause doesn’t mean you’re fading. It means you’re evolving. This is your chance to finally stop overriding  your body… and start partnering  with it. You’re not crazy. You’re not broken. You’re wise. You’re waking up. You’re ready. And I’m here to walk with you. With love & gut-healing green smoothies,  Coach Shannon  Certified Integrative Health Coach & Wellness Mentor for Midlife Women BONUS:   Check out my FREE PDF Guide - THE WHOLE-BODY RESET: 5 Essential Systems to Support in Perimenopause   Click the button below to get your copy and feel empowered to thrive through menopause.

Let’s get one thing straight: your hormones are not out to ruin your life. I know it feels  that way when you’re wide awake at 2 am for the third night in a row, or when a random comment in a meeting makes you want to cry, scream, or both. I’ve been there too—hot flashes mid-presentation, brain fog during a strategy session, and a level of exhaustion that no amount of coffee could touch. Your Hormones Aren’t the Enemy But what if I told you that your hormones aren’t the villain? They’re actually the messenger . And they’re trying really hard to get your attention. Hormones Don’t Just Misbehave—They Communicate Hormones are chemical messengers. That’s their job. They carry important signals throughout your body, coordinating everything from your sleep cycles to your metabolism, mood, libido, and even your confidence. Your hormones aren't acting out - they're SPEAKING UP! So when things start to feel off—when your pants fit tighter even though you haven’t changed your diet, or you suddenly feel like a stranger in your own body—it’s not because your hormones are “broken.” It’s because something deeper needs support. Your body is whispering to you… until it starts shouting. What Your Symptoms Might Be Trying to Tell You Here’s what some common perimenopause and menopause symptoms might actually be signaling: Hot flashes  👉 Your adrenal system is likely working overtime to compensate for dropping estrogen. It may need nourishment and nervous system support. Brain fog  👉 Your gut-brain axis may be inflamed, or you could be low on key nutrients like magnesium or omega-3s. Weight gain around the midsection  👉 Cortisol might be chronically elevated due to stress. This isn’t about calories in vs. out—it’s a hormone story. Insomnia  👉 Melatonin, estrogen, and progesterone all contribute to restful sleep—and when they dip, so does your shut-eye. Mood swings or anxiety  👉 Neurotransmitters like serotonin and dopamine are closely linked to hormone shifts. Your gut health plays a major role here too. From “Fixing” to Listening So often, women are told to "just deal with it" or to throw medication at the symptom. But true healing doesn’t come from silencing your body. It comes from listening to it . The radical shift: From fighting your body to finally hearing it. When I finally stopped fighting my body and started tuning in—supporting my gut health, managing stress, nourishing myself with whole foods, and gently balancing my hormones—everything changed. I didn’t just feel “less bad,” I felt like myself again … maybe even better. A Gentle Approach That Works Here are a few ways you can begin honoring the messages your hormones are sending: Track Your Symptoms  Journaling how you feel physically and emotionally each day builds awareness and reveals patterns. Balance Blood Sugar  Eating meals rich in protein, fiber, and healthy fats helps keep your energy steady and cortisol in check. Support Your Adrenals  Add daily calming practices (like walks with Ruby 🐾, deep breathing, or quiet time outside) to reset your stress response. Nurture Your Gut  Add in fermented foods, fiber-rich veggies, and a high-quality probiotic or gut support (like Happy Juice) to boost mood and immunity. Consider Natural Supplements  Herbal adaptogens, magnesium, and targeted micronutrients can support your transition naturally. (I share all my favorites in my course and coaching programs!)   You’re Not Broken. You’re Being Rebuilt. Perimenopause and menopause aren’t punishments—they’re portals . Your body is shifting, yes. But what if you allowed that shift to bring you back to yourself? To your intuition, your joy, your power? You’re not meant to suffer silently or struggle through this stage alone. If you're ready to decode what your body is really trying to tell you and finally feel vibrant again, I invite you to check out my free guide: The Midlife Reset Map —it’s your starting point for understanding the five key systems that shift in menopause and how to support them naturally. You don’t have to fight your body. You can work with it—and I’m here to show you how. With love and support,  Coach Shannon   Certified Integrative Health Coach & Midlife Freedom Finder

The hidden hormone disruptors no one is talking about (and how to reset naturally) You meal prep. You drink your water. You take your supplements, move your body, and even prioritize sleep (most nights).  And yet… you're still exhausted, foggy, moody, puffy, and wondering: “What the heck is going on with my body?” Let me say this first: ✨ It’s not your fault. ✨ You’re not lazy. ✨ And you’re definitely not crazy. I talk to women every single day — smart, driven, intentional women — who feel like they’re falling apart despite doing “all the right things.” And here’s what I tell them: Perimenopause changes the game — and the rules you used to follow no longer work the same way. When you're doing ALL the 'right things' but your hormones have other plans... 😅 The Problem: Hidden Hormone Disruptors Are Sabotaging Your Efforts Even if you're checking all the boxes, certain invisible stressors  might be undermining everything you're trying to do. These aren’t just buzzwords — they’re biological triggers that confuse your hormones and keep your system in chaos. Let’s look at the top culprits: But I thrive under pressure!’ Sound familiar? 1. Stress (Especially the Kind You’ve Normalized) High-functioning women often run on adrenaline without realizing it. That constant go-go-go life floods your system with cortisol, which can: Disrupt sleep Cause blood sugar crashes Trigger fat storage (hello, belly bloat) Leave you feeling tired-but-wired Reset:  Start small with nervous system regulation — breathwork, grounding walks, or even 5 minutes of quiet without your phone can lower cortisol significantly. Your strength isn’t measured by sweat—it’s shown in how you adapt. 2. Over-Exercising or Under-Recovering Too much high-intensity cardio or fasted workouts during perimenopause can actually increase  stress on your system and mess with your hormones. You might be unknowingly spiking cortisol and throwing your body into survival mode. Reset:  Focus on strength training, walking, pilates, or yoga. Think: restorative movement over punishment. 3. Skipping Meals (or Eating Too Clean) Trying to “be good” often leads to skipping meals, cutting carbs, or intermittent fasting in ways that don’t support your shifting hormones. The result? Mood swings, brain fog, sugar cravings, and stubborn weight. Reset:  Focus on balanced blood sugar  — eat every 4-5 hours, include protein, healthy fats, and slow carbs in each meal. Trust me, your brain and energy levels will thank you. 4. Toxic Thoughts About Aging and Worth Let’s be honest: we’ve been conditioned to believe our value fades with age. These sneaky, subconscious thoughts feed stress, anxiety, and self-sabotage — and that emotional inflammation  affects your body just as much as poor sleep or sugar. Reset:  Flip the narrative. Midlife isn’t an ending — it’s a rebirth. You are stepping into wisdom, power, and the most liberated version of you yet. 5. Gut Health & Hidden Inflammation You can be eating all the “right” things, but if your gut is inflamed or out of balance, nutrients aren’t being absorbed properly. That means less energy, more brain fog, and hormone chaos. Reset:  Incorporate gut-loving foods like bone broth, fermented veggies, and prebiotic fiber. You may also benefit from targeted gut-brain support (contact me if you're curious about what I use). The Truth: It’s Not About Doing More If your body is screaming at you, it’s not asking for another detox, stricter plan, or 5 am boot camp. It’s asking you to slow down and listen. To shift from hustle  to harmony.  To move from fixing  to feeling.  To create safety in your system so your hormones can find balance again. Ready to Take the First Step? I created a free downloadable guide  that walks you through 5 key systems  that influence your hormones in midlife — and gives you practical ways to start feeling better naturally . [ Download the Guide: “The Midlife Reset Map” ] Final Thoughts You don’t have to keep doing more  to feel like yourself again. You just need a new strategy — one that honors this season of your life. You’re not broken. You’re not behind. You’re in a powerful transition — and I’m here to help you navigate it with clarity, confidence, and calm. With love & hot flash hacks,  Coach Shannon   Certified Integrative Health Coach  That Menopause Mentor™

What Your Menopause Archetype Says About You (And How It Can Help You Heal) Hey beautiful soul — if you’ve landed here, chances are menopause isn’t exactly  going the way you hoped. Maybe you thought you’d coast through with a few warm nights and the occasional mood swing. But instead, you're staring down brain fog, unpredictable energy, and a body that feels like it belongs to someone else. First of all, you are not alone , and you are not crazy.  There’s no one-size-fits-all experience when it comes to perimenopause and menopause. Every woman’s journey is different, but over time, I’ve noticed patterns. Archetypes . These patterns reflect the way women tend to respond  to this season of change — physically, emotionally, and energetically. And knowing your archetype can be a game-changer. What’s a Menopause Archetype? Your archetype is like a blueprint for how you’re experiencing midlife — from the symptoms you feel, to the habits you lean on, to the support you need most right now. It helps you get honest about how you’re doing… and what your body is asking for. After coaching hundreds of women, I created a free quiz to help you find out your unique menopause archetype — and once you do, I’ll send you a customized Menopause Survival Map  to help you navigate your next steps. Let’s meet the main archetypes… The Warrior Woman You’ve been doing it all  for years.  Career. Family. Health. Hustle. You push through even when your tank is empty, because slowing down feels impossible or even dangerous. But lately? That strategy just isn’t working anymore. Your body is saying: “I need a break.” Common Warrior Woman symptoms: Fatigue that no amount of sleep fixes Irritability and short fuse (especially at work) Midsection weight gain (hello, cortisol) Trouble sleeping or waking up wired at night Your healing path:  Stress reduction, blood sugar balance, nervous system support, rest that’s restorative Your mantra:   "Rest is not weakness. It’s power in disguise." The Nurturer You’re the go-to girl. Always there for others. Holding emotional space for your partner, your kids, your team… but where are you  in that equation? You may feel lost in the noise of everyone else’s needs. Common Nurturer symptoms: Anxiety or low mood Gut issues or bloating Feeling emotionally drained or invisible Craving sugar, carbs, or comfort food for energy Your healing path:  Boundaries, nourishment (especially gut-brain support), joy practices, reconnecting to your identity Your mantra:   "I deserve the care I so freely give to others." The Rebel You’ve never liked following rules, and midlife is no exception. You’re ready to shake things up, maybe reinvent yourself entirely. But the symptoms? They’ve got your fire a little dimmed right now. You want freedom… but your body’s pulling the brakes. Common Rebel symptoms: Mood swings or emotional sensitivity Sleep disruption Skin or hair changes that feel unfair Feeling misunderstood or stuck Your healing path:  Hormonal balancing, liver detox support, creative expression, building community with like-minded women Your mantra:   "This is my time to rise — on my terms." Why Knowing Your Archetype Helps Once you understand what’s happening beneath the surface, you can stop guessing and start honoring  what your body truly needs. That’s why I created the quiz—and the  personalized PDF guides  that accompany it. Each one is packed with: Natural solutions tailored to your  unique archetype Recipes, rituals, and self-care tools Journal prompts and affirmations Lifestyle shifts to help you heal, not hustle Ready to Find Out Who You Are in Menopause? Take the Menopause Archetype Quiz  now and discover which one you are — Warrior Woman, Nurturer, Rebel, Awakener, or Sage-in-Training. Take the quiz now (link to quiz) Because healing your hormones doesn’t start with a pill.  It starts with understanding yourself. You’ve powered through long enough. Now it’s time to power with  your body. With love & hot flash hacks,   Coach Shannon Certified Integrative Health Coach & Menopause Mentor

Introduction There’s a space that no one talks about. It’s not the beginning of the changes—and it’s not the end either. It’s the in-between. You’re no longer who you were in your 30s. Your energy, your body, your moods—they’ve all shifted in subtle but undeniable ways. And yet, you’re still figuring out who you’re becoming on the other side. This is the uncharted middle of menopause. And it’s more than hormones. It’s a reckoning. A reset. A sacred redefinition. If you’ve been feeling ungrounded, unfamiliar in your skin, or emotionally stretched in ways you can’t quite explain, this is for you. You are not lost. You are on a shift. The Hormonal Shift (And the Grief It Brings) We talk about estrogen and progesterone like they’re just numbers on a chart. But when they change, so does the way we feel, relate, rest, and even grieve. Yes—grieve. Grieve the version of you who could pull all-nighters, skip breakfast without crashing, or move through a day without thinking twice about energy dips or joint aches. This grief is valid. It means you’ve loved your old self. But it doesn’t mean your new self won’t be equally (or more) powerful.  The Mental Shift: From Doing to Being For many women, menopause interrupts the “doing” autopilot. Suddenly, your sharpness feels dulled. Focus feels slippery. Brain fog creeps in—and so does self-doubt. But what if this mental shift is an invitation? To slow down. To feel. To reconnect. What if you were never meant to push through  this season, but to listen  in it? The Body Shift: Meeting a Softer Strength Your body may feel softer, slower, or simply... different. That can feel like a betrayal if you’re used to performance-based self-worth. But your body isn’t breaking down—it’s reprioritizing. This is a time to redefine strength: Not just in reps or runs, but in resilience Not in discipline, but in devotion to yourself   The Emotional Shift: Awakening Sensitivity Everything feels louder during this season—sounds, reactions, emotions. You cry faster, react quicker, or numb out, not knowing what to feel anymore. This isn’t emotional instability. It’s an emotional awakening . You’re more attuned to what matters—and what no longer does. The Identity Shift: Who Are You Becoming? This is the most sacred shift of all. You are in the space between identities—between what the world asked of you and what your soul now craves. It’s raw, real, and sometimes lonely. But it’s also the beginning of wholeness. You are not disappearing.  You’re unfolding. Final Thoughts This in-between space?  It’s not a detour. It’s the bridge. You are becoming softer and  stronger.  Quieter and  clearer.  More vulnerable and  more powerful. Let it be messy. Let it be sacred.  And above all—let it be yours. BONUS: Take charge of your health today! Download this  gentle Guide to Navigating the Shifts of Menopause Click the button below to get your copy and feel empowered to thrive through menopause.