Sonya's Health Coaching

10/20/2026

I Didn’t Post for World Menopause Day.

A dear friend reminded me that yesterday, October 18, was World Menopause Day.

I knew. I just didn’t have another post in me.For the last nine weeks, I’ve been juggling my full-time job, coaching a few awesome clients, learning everything I can about women’s health and menopause, and attending fitness instructor training.

And yesterday, I was tired.

Not because I don’t care about menopause awareness - y’all know I do! I’ve poured so much of my time and energy into it because I care deeply (and I’m a nerd.) But here’s something I’m learning…sometimes I just can’t.

We can love what we’re doing and still feel overwhelmed.

So here’s my belated World Menopause Day message:

Your health matters! Your rest matters! And you don’t have to earn either one by checking everything off your to-do list!

Menopause awareness is important 365 days a year, and I’ll keep showing up to have those conversations, even if it sometimes feels like I’m talking to the wind.

Just maybe not every single day. 😉

💚 Sonya’s Health Coaching

Mind • Body • Spirit

10/19/2026

🌸 BIG NEWS FOR WOMEN’S HEALTH! 🌸

Today, October 19, 2026, a new executive order was issued titled “Advancing Women’s Health to Improve Outcomes in All Phases of Life.”

And ladies, I am encouraged to see women’s health receiving this kind of attention!

For far too long, women’s unique health needs have been overlooked, understudied, or misunderstood. This executive order aims to change that by placing greater emphasis on research, prevention, diagnosis, and treatment throughout a woman’s entire life.

Here are a few highlights:

🌿 Greater coordination of women’s health research through the National Institutes of Health.

🌿 Increased attention to conditions such as menopause, osteoporosis, cardiovascular disease, and endometriosis.

🌿 Efforts to improve how research findings are translated into actual patient care.

🌿 A stronger focus on prevention and understanding women’s changing health needs as we age.

Here’s what especially stands out to me:

Women’s health doesn’t stop mattering when our reproductive years end!

Menopause is not the end of our health story. We have decades of life ahead of us, and those years deserve just as much research, attention, and quality care.

Of course, an executive order is only a starting point. The real impact will depend on how these initiatives are implemented, funded, and translated into better healthcare.

But I believe recognizing the need is an important step forward!

💗 My hope is that every woman, regardless of her age, will have access to the knowledge, resources, and individualized care she deserves.

Because we aren’t just trying to live longer. We want to live WELL!

Mind • Body • Spirit

By the authority vested in me as President by the Constitution and the laws of the United States of America, it is hereby ordered: Section 1. Purpose and Every child deserves a safe and nurturing home where they can learn, grow, and reach their full potential. Adoption makes that possible by opening...

10/16/2026

Since I had two different people talking kidneys this week, I decided to make a little wellness note.

Did you know that the health of your kidneys is closely connected to the health of your blood vessels?

We often think about blood vessel health in relation to our hearts, but those same vessels play a vital role in our kidneys and brains!

Our kidneys contain millions of tiny blood vessels that help filter waste from our blood. When these vessels become damaged, our kidneys may struggle to do their job effectively.

So what can damage these delicate vessels?

🩸 High blood pressure
🩸 High blood sugar and diabetes
🩸 Smoking
🩸 Chronic inflammation
🩸 Other cardiovascular and health conditions

When we take steps to protect our blood vessels, we’re supporting multiple organs at the same time!

And the good news? Many of those steps are simple things we can incorporate into our everyday lives through nutrition, movement, hydration, quality sleep, and managing our blood pressure and blood sugar.

I’ve put together a simple educational guide explaining how our kidneys and blood vessels work together, what can damage them, and how we can better protect them.

📄 Check out the guide below!

Small daily choices really do matter when it comes to our long-term health. 🌿

Mind • Body • Spirit

10/14/2026

Have you heard of Berberine?

This week’s find is GLOV Berberine Complex, a supplement designed to support metabolic health! Why GLOV? The reviews were great.😌

Berberine is a natural plant compound that is gaining attention for its potential benefits, including:

🌱 Supporting healthy blood sugar levels

🌱 Improving insulin sensitivity

🌱 Supporting cholesterol management

🌱 Promoting metabolic health

Why is this interesting for women in menopause?

As estrogen declines, our bodies can become more insulin resistant, making weight management and blood sugar regulation more challenging.

GLOV combines berberine with other plant-based ingredients, including Ceylon cinnamon, turmeric, and ginger.

💚 My Experience?

I’m starting week 2. I noticed a slight decrease in hunger right away, maybe not enough to keep me out of the fridge, but enough to keep the food noises at bay. I’m excited to see if this continues.

Research on berberine is promising, but it’s not a magic weight-loss solution! Supplements work best alongside good nutrition, movement, quality sleep, and healthy daily habits.

Don’t forget, natural doesn’t always mean risk-free. Berberine can interact with medications, so check with your healthcare provider before trying it.

Have you tried berberine? I’d love to hear your experience!

10/12/2026

If I could share only one takeaway from everything I have learned through my research and study of breast cancer, menopause, and hormones this past few weeks, it would be this:

Supporting our health and reducing our risk of disease requires a whole-person multifaceted approach.

Hormone therapy can be a valuable tool—but it only goes so far.
Nutrition matters—but food cannot do everything.
Movement is powerful—but exercise alone is not the whole answer.

We also need restorative sleep, hydration, healthy relationships, emotional and mental support, stress regulation, preventive care, spiritual nourishment, and a sense of purpose.

What if we followed every nutrition and exercise recommendation but consistently slept only four hours a night? Would we have the energy to move, think clearly, connect with others, and fully participate in our lives? Over time, chronic sleep deprivation can create serious health risks of its own.

There is no single pill, food, supplement, workout, or hormone that can carry the entire weight of our health.

A whole-person multifaceted approach does not guarantee that we will never become sick. It simply means recognizing that every area is connected and caring for the whole person is the best way to reduce the risk of disease.🩷

10/11/2026

☕💚 𝐓𝐡𝐚𝐭’𝐬 𝐍𝐨𝐭 𝐖𝐡𝐚𝐭 𝐖𝐞’𝐯𝐞 𝐁𝐞𝐞𝐧 𝐓𝐨𝐥𝐝!

We held our very first Pause & Pour, and I couldn’t have enjoyed it more!

Two women, drinks in hand, exploring research, sharing perspectives, and having an honest conversation about breast cancer, hormones, and menopause.

And we talked for almost TWO HOURS! 😂

Here’s a little glimpse into our conversation.

One of the studies we discussed was a 2024 meta-analysis of randomized clinical trials that found a 23% relative reduction in breast cancer incidence among women receiving estrogen-only therapy compared with placebo.

That’s an interesting finding, especially considering how much fear and confusion have surrounded menopausal hormone therapy.

But context matters! Estrogen-only therapy and estrogen combined with a progestogen are not the same, and their breast cancer findings have differed in research. Individual health history and risks matter, too.

This is why we have The Pause & Pour!

Not because we have all the answers, but because we believe women deserve the opportunity to ask questions, examine the evidence, and become informed advocates for their health.

No formal lectures. No pressure. Just real conversations and a willingness to learn together. 💚

📖 Research discussed:
https://pubmed.ncbi.nlm.nih.gov/38653905/

☕ Want to pull up a chair next time?

Join us in Purpose in the Pause, a private Facebook community where we navigate menopause, health, faith, and this season of life together. Click below to join.

https://www.facebook.com/share/g/19RqZsPwCv/?mibextid=wwXIfr

I’d love to have you at our next Pause & Pour!

10/08/2026

Don’t judge my scribbles! 🤣

Or me for throwing my pages on an AI Generated pic to pretty them up. ☺️

But what if our understanding of good health began not with sickness, symptoms, or disease—but with God’s original design?

I’ve been studying the biblical theology of health, and I keep coming back to Genesis.

Before sickness entered the world, before disease, before the brokenness we experience today, God created humanity with purpose, identity, and provision.

And He called His creation very good! 👏👏👏(Genesis 1:31)

These are three beautiful truths I’ve been reflecting on.

🌿 1. WE WERE CREATED AS WHOLE BEINGS.

Genesis 1:26 says, “Let us make man in our image, after our likeness.”

We were created in the image of God!

Our lives involve more than just our physical bodies. We have thoughts, emotions, relationships, spiritual needs, and physical needs.

Scripture speaks of our spirit, soul, and body (1 Thessalonians 5:23).

These aspects of our lives are deeply connected.

Our thoughts can influence our emotions. Our emotions can influence our physical well-being. Our spiritual beliefs can shape our actions, and our daily actions can influence our health.

Good health isn’t simply about having a healthy body. It’s about caring for the whole person God created.

🌿 2. WE WERE CREATED WITH PURPOSE.

Genesis 1:28 tells us to “Be fruitful, and multiply” and to have dominion over the earth.

God didn’t create us simply to exist.

He created us to live with purpose, to cultivate, to care, to steward, and to participate in His creation.

And here’s something I’ve been considering as I study.

What role does longevity play in our ability to fulfill that purpose?

Think about it. A longer, healthier life can provide more opportunities to cultivate relationships, raise families, serve others, pass down wisdom, and participate in the work God has entrusted to us.

What if part of caring for our health is about preserving our ability to remain fruitful throughout the years we’re given?

Not simply adding years to our lives, but living those years with purpose.

🌿 3. GOD CREATED A WORLD WITH PROVISION FOR NOURISHMENT.

Genesis 1:29 describes God’s original provision of food:

“Behold, I have given you every plant yielding seed … and every tree with seed in its fruit. You shall have them for food.”

Seeds. Fruits. Plants. An incredible variety of nourishment growing from the earth.

Here’s where my study really got interesting!

God gave humanity the instruction to be fruitful and multiply, and He also provided food to sustain life.

That connection has me wondering whether His original provision was intended not only to nourish the body, but also to support the long, fruitful lives envisioned in creation.

Genesis doesn’t specifically tell us that this diet maximized longevity, but it’s a fascinating question to explore.

And modern nutritional research gives us another reason to appreciate these foods. Eating patterns rich in vegetables, fruits, whole grains, nuts, seeds, and other plant foods are associated with better long-term health and, in many studies, greater longevity.

Could it be that some of the foods God provided in the beginning still offer important lessons about nourishing our bodies today?

I certainly think they’re worth paying attention to!

And while Scripture doesn’t require us to follow an exclusively plant-based diet today, it does invite us to recognize nourishment as part of God’s good creation.

Food isn’t merely fuel. It’s also provision.

🌿 BRINGING IT ALL TOGETHER

When I look at God’s original design, I see three important foundations for whole-person wellness:

A good creation.
We were made in God’s image, with dignity and value.

A good purpose.
We were created to live meaningfully, be fruitful, and steward what God has entrusted to us.

A good provision.
God created a world capable of nourishing and sustaining life.

All three work together in this beautiful picture of God’s original design.

Of course, Genesis 3 reminds us that sin brought brokenness into God’s good creation. Sickness, suffering, and death are now part of our human experience.

But here’s something I don’t want us to miss:

Our value and purpose were established by God before sickness ever entered the picture.

And they aren’t taken away when our bodies become sick, when our minds struggle, or when our health changes.

Good health is a blessing, but it is not a measure of our faithfulness or worth.

As I continue studying biblical health, I’m learning to approach wellness less as a pursuit of perfection and more as an opportunity for faithful stewardship.

Caring for our minds.
Nourishing our bodies.
Cultivating our spiritual lives.
Living with intention and purpose.

Not because we can guarantee a life free from sickness, but because the life God has given us is worth caring for.

Mind. Body. Spirit.

All connected. All worthy of care.

💚 A question to reflect on:

What if we began viewing our daily health choices not simply as ways to live longer, but as opportunities to remain fruitful and purposeful throughout the years God gives us?

Genesis 1:26–31 | Genesis 2:7–15 | 1 Thessalonians 5:23

10/07/2026

Wellness Find Wednesday: Coconut Oil—A Helpful Multitasker? 🥥

During a conversation with my physician yesterday, she mentioned using coconut oil topically—including as a personal lubricant. She also explained that coconut oil has antifungal properties, which made me curious enough to dig a little deeper.

Here is what I learned:

🌿 Research supports virgin coconut oil as a moisturizer that may help hydrate dry skin and support the skin barrier.

🌿 Because it is moisturizing and reduces friction, some women find it helpful as a personal lubricant—particularly when menopause brings vaginal dryness and discomfort.

🌿 Coconut oil has also demonstrated activity against certain Candida species in laboratory studies. In theory, that could offer an added protective benefit. However, studies have not yet proven that coconut oil prevents or treats vaginal yeast infections in women.

That distinction matters. Something can show promising properties in a laboratory without yet being established as a medical treatment.

For me, this Wellness Find began with a personal conversation between my doctor and me—not a claim that coconut oil is right for everyone. I simply found it interesting that one natural product might provide moisture, comfort and possibly some antifungal activity.

A few important cautions: coconut oil can weaken latex condoms, and some women may experience irritation. Persistent itching, burning, unusual discharge or recurrent infections should always be evaluated rather than self-treated.

Happy Wednesday! 🧡🤎🧡

10/06/2026

This is a message the Lord gave me yesterday and it blessed my heart SO much. May it bless yours today as well my friend. Love you.

THE “YOU” MEANS YOU. 💚

Sometimes we read Scripture as though God is speaking to everyone except us.

But read Isaiah 41:8–10 again and pay attention to one little word:

YOU.

“I have chosen you…”
“I have not rejected you…”
“I am with you…”
“I am your God…”
“I will strengthen you…”
“I will help you…”
“I will uphold you…”

Friend, the YOU means YOU.

The person who feels overlooked.
The person who wonders if she has messed up too much.
The person carrying something she doesn’t know how to carry.
The person who is tired of being strong.
The person who is afraid of what comes next.

You.

God didn’t say you would never feel afraid. He gave you a reason not to live afraid:

“For I am with YOU.”

And He didn’t tell you to somehow find enough strength within yourself.

He said:

“I will strengthen YOU.”

Maybe that’s what you need to hear today.

You don’t have to wonder whether God sees yoU.

He chose YOU.
He has not rejected YOU.
He is with YOU.
He will strengthen YOU.
He will help YOU.
He will hold YOU.

So when you read Isaiah 41:8–10 today, don’t read it like it was written for somebody else.

Put your name where you see YOU.

Because, sweet friend…

the YOU means you. 🤍

“Do not fear, for I am with YOU; do not be afraid, for I am YOUr God.”
— Isaiah 41:10

10/05/2026

Did you know that your brain tries to help your ovaries as they change during menopause? 💚

One way it does this is through FSH, or follicle-stimulating hormone. FSH is a message from the brain encouraging the ovaries to grow follicles and produce estrogen. I suppose you could say your brain is a great Coach, sending an encouraging (FSH) message to root the ovaries on. 😊

As ovarian function declines, the ovaries respond less consistently. The brain often sends a stronger message, and FSH rises. I find that feedback system beautiful: our bodies continue to communicate and respond through this transition.

Genesis 18:11 tells us that Sarah had passed “the manner of women,” a reference to her menstrual periods ending.

Women in biblical times may have turned to readily available plants, oils, or other natural remedies for additional support during this season. We don’t know whether Sarah or any other woman used them for menopause specifically. What we do know is that reaching the end of childbearing did not mean reaching the end of her story. 💚

Menopause is a transition, not the end of flourishing. Psalm 92:14 says, “They shall still bring forth fruit in old age.” I believe God has purpose for us beyond our reproductive years. We can keep growing, serving, loving, and bearing fruit in this season too. 🌿

A higher FSH level doesn’t mean your body is failing, it means it is working beautifully as God designed. And if symptoms are affecting your life, seeking support is one way to care for the body God gave you.

What does flourishing in this season mean to you?