Integrative Nutrition Coaching, LLC

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Integrative Nutrition Coaching, LLC

Integrative Nutrition Coaching, LLC focuses on practical nutrition, sustainable habits, and understanding hormonal changes.

Learn which hormones affect your symptoms through the transition here: https://jenniferheldinc.kit.com/yourhormonesinmenopause

01/18/2026

One Transition. Many Hormones. Finally, a Clearer Picture

Your Hormones in the Menopause Transition is a free guide to help you understand what's really driving your symptoms.

If menopause symptoms feel random, frustrating, or hard to explain, hormones are usually at the center of it—but most people aren't sure where to start.

This guide brings everything together in one place and serves as a cheat sheet you can refer to anytime.

🟢 A clear overview of the key hormones affected during menopause
🟢 What each hormone actually does—and how changes may feel in real life
🟢 Why symptoms overlap, and lifestyle support often looks similar across hormones

When someone says ‘it’s just hormones,’ you can smile because you know which ones.

https://jenniferheldinc.kit.com/yourhormonesinmenopause

01/18/2026

Menopause Isn’t Just Physical—Your Mental Health Counts Too

Menopause isn’t just hot flashes and sleepless nights. For many, it quietly affects mental health—and too often, that part gets brushed aside. Depression during menopause is real, common, and not something you’re meant to power through alone.

✅ Feeling persistently low, overwhelmed, or disconnected
✅ Irritability, anxiety, or migraines that feel harder to manage
✅ Exhaustion that goes deeper than poor sleep
✅ Losing interest in things that once mattered

This isn’t a weakness. It’s a signal.

Hormonal shifts, life changes, stress, and years of putting others first can converge during this transition. Ignoring it only makes it heavier.

Support exists. Conversations matter. Help is allowed.

If any of this sounds familiar, pause and take it seriously.

You deserve care, understanding, and real support—at every stage of life.

https://jenniferheldinc.com/2024/04/mentalhealthcheck/

01/18/2026

Resistance Training in Menopause: Your Secret Weapon Against Aging

Resistance training in menopause isn’t just for athletes—it’s for anyone who wants to stay strong, capable, and independent.

Losing muscle as you age is common—but that doesn’t mean it’s inevitable. With just a few smart changes, you can turn things around.

✅ Simple strength-building options that don’t require a gym
✅ A powerful way to protect your bones and joints
✅ Why resistance training matters more now than ever

You don’t need hours or equipment—you just need to start.

https://jenniferheldinc.com/2022/07/resistancetraininginmenopause/

01/18/2026

Growth Hormone and Menopause: The Hidden Hormone Behind Fatigue and Muscle Loss

If you’ve been wondering why your body feels “different” in midlife — softer muscle tone, slower recovery, more fatigue, or weight gain that makes no sense — growth hormone may be part of the story no one talks about.

Here’s what you’ll learn in this blog:

🟢 Why growth hormone drops in menopause
🟢 What the decline feels like in real life (not medical jargon)
🟢 The simple habits that make the biggest difference in your strength and energy

Your body isn’t failing you — it’s adjusting. And you can support it in ways that truly help.

https://jenniferheldinc.com/2025/12/growthhormone/

01/18/2026

Weight Loss Hormone: How to Reset Hunger and Boost Fat Burn

Weight loss in menopause feels like pushing a boulder uphill—until you realize it’s your hormones holding the brakes.

If you’ve been eating right, moving more, and still gaining weight, it’s time to look deeper. Leptin and ghrelin might be calling the shots behind the scenes.

✅ The key hormone that helps your body stop storing fat
✅ How hunger spikes even after you’ve eaten
✅ One surprising lifestyle tweak that makes all the difference

You’re not crazy, lazy, or broken—your hormones just need better direction.

Read the blog to learn how to reset your body’s hunger cues and support real weight loss.

https://jenniferheldinc.com/2022/12/weightlosshormones/

01/18/2026

Arthritis and Exercise: Don’t Let Joint Pain Win

Exercising with arthritis can feel like an uphill battle…but it doesn’t have to stop you.
The truth is, the longer you avoid movement, the harder everything else becomes. But with a few intentional lifestyle changes, you can stay active—even with joint pain.

✅ A simple way to move that eases pressure on your joints
✅ One overlooked tool that can improve flexibility and comfort
✅ A powerful anti-inflammatory that supports your mobility

Don’t let arthritis slow you down.

Learn the 7 changes that can keep you moving—starting today.

https://jenniferheldinc.com/2022/06/arthritisandexercise/

01/18/2026

Why Your Cycle and Mood Feel So Unpredictable Right Now

If your cycles feel unpredictable, your sleep is all over the place, or your moods shift faster than you can explain, luteinizing hormone (LH) is part of the story — and understanding it can make this phase feel a whole lot less frustrating.

Here’s what you’ll learn in this blog:

🟢 Why LH rises during perimenopause
🟢 How LH connects to symptoms like hot flashes, sleep issues, mood swings, and changes in desire
🟢 What you can do to steady your energy, mood, and sleep
🟢 Why LH itself isn’t the problem — and what to focus on instead

Your body isn’t falling apart — it’s recalibrating. And you really can find your rhythm again.

https://jenniferheldinc.com/2025/12/luteinizinghormone/

01/18/2026

The Hormone of Connection and Why It Matters Now

You’re not imagining it.
During menopause, the hormone that helps you feel connected, present, and in the moment — oxytocin — can shift.

And that can show up in ways that feel deeply personal.

✅ Touch doesn’t land the same
✅ Desire feels slower or just… gone
✅ You want closeness, but your body pulls away

This isn’t about effort, attraction, or love.
It’s your body adapting to a new hormonal rhythm.

There are ways to support connection, comfort, and desire again — gently, without pressure.

https://jenniferheldinc.com/2025/11/oxytocininmenopause/

01/18/2026

When Mood, Memory, and Sleep All Change at Once

Pregnenolone is the parent hormone behind many others. When it changes, so can your mood, sleep, and energy.

In this blog, you learn in plain English and are shown you how to support balance without guesswork.

✅ What pregnenolone actually does in your body
✅ Why shifts can ripple into mood, memory, and sleep
✅ Simple lifestyle steps that steady your hormones

https://jenniferheldinc.com/2025/11/pregnenoloneandmenopause/

01/18/2026

Cortisol and Menopause: When Stress Hits Harder Than It Used To

Hot flashes and mood swings aren’t the only changes in menopause — stress can feel heavier, too. That’s because cortisol, your stress hormone, has a bigger influence when estrogen declines.

This blog takes the mystery out of why life feels so overwhelming some days, and what you can do to support your body and mind.

✅ Why cortisol rises in menopause
✅ How it affects weight, sleep, and mood
✅ Practical steps to regain energy and calm

https://jenniferheldinc.com/2025/10/cortisolandmenopause/

01/18/2026

DHEA and Menopause: Supporting Your Stamina, Mood & Skin

When menopause starts, your adrenal glands step up — but only if they’re supported. DHEA helps your body stay steady when estrogen and testosterone decline, influencing your stamina, mood, and even your skin’s glow.

In this blog, we look at what happens when DHEA dips, and how small lifestyle shifts can make a big difference.

✅ How DHEA supports your energy and emotional balance
✅ The connection between stress and skin health
✅ Simple ways to restore your inner and outer vitality

https://jenniferheldinc.com/2025/10/dheaandmenopause/

01/18/2026

The Hormone Behind Energy, Strength, and Desire

Most people think of testosterone as a “male hormone,” but it plays a quiet, powerful role in your menopausal body, too.

In this blog post, you'll learn

✅ How low testosterone can affect your daily life
✅ Lifestyle steps to support balance naturally
✅ When to talk to your doctor about testing or treatment

https://jenniferheldinc.com/2025/10/testosteroneandmenopause/

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http://jenniferheldinc.com/

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