Kira O'Neil, RN - The Mama Coach

Home
United States
Snohomish, WA
Kira O'Neil, RN - The Mama Coach

I’m a Registered Nurse dedicated to helping women feel their best and confidently navigate the perimenopause & menopause years.

You deserve to be heard, supported, and empowered with care that’s personalized to your unique needs to help you thrive.

01/22/2026

Come join me at the Women’s Wellness Day this Saturday hosted by and !

I'm looking forward to speaking and listening to the other amazing providers who will be there!

Sign up: https://docs.google.com/forms/d/e/1FAIpQLSfZvwL0Ojn9ooRx4whExyP1f03XCrzWslyAgUVBIMwG9Sj0SA/viewform?usp=header

01/14/2026

MYTH: HRT Is the Same as Birth Control Pills

One of the most common myths I hear is that menopause hormone therapy (HRT) is basically the same as taking birth control pills.

It’s not.

Here’s the key difference 👇

Birth control pills:
• contain higher doses of hormones
• are designed to suppress ovulation
• are primarily used for pregnancy prevention
• are not intended to treat midlife hormone decline

Menopause hormone therapy (HRT):
• uses *lower, physiologic doses
• is designed to replace declining hormones
• can support symptoms like:
– hot flashes & night sweats
– insomnia & disrupted sleep
– anxiety or mood changes
– muscle & joint aches
– vaginal & urinary symptoms
• may support bone, metabolic, and overall health

This distinction matters — because many women avoid HRT due to experiences with birth control or outdated information that doesn’t reflect current menopause-specific guidelines.

For many women, when hormone therapy is:
✔️ started at the appropriate time
✔️ individualized
✔️ monitored appropriately

…it can be a safe and effective option.

And just as important: HRT is optional.
It is not one-size-fits-all, and it’s not something every woman needs or wants.

💬 The real takeaway:
You deserve accurate information — not myths — so you can make informed choices that align with your goals and values.

My role isn’t to push hormone therapy.
It’s to help women understand their options and feel confident in their decisions.

💬 Comment HRT if you want more myth-busting education
🔗 Or book a free discovery call to talk through options in a supportive, evidence-based way
➡️ Follow for evidence-based guidance on perimenopause, symptom support, longevity, and reducing disease risk.

01/12/2026

One of the biggest shifts I teach women is this:
👉 Your body isn’t broken — it’s responding to change.

In perimenopause and menopause, stress tolerance often changes.
Supporting wellness means looking at sleep, stress, recovery, and daily rhythms — not just diet and exercise.

💬 Comment CALM if this resonates
🔗 Or book a free discovery call to talk through personalized support

01/06/2026

Many women notice changes in how their body looks and feels during perimenopause and menopause — even when weight stays the same.

These changes are driven by physiology, not failure.

Understanding what’s happening is the first step toward supporting your body with compassion and evidence-based care.

Save this for later 🤍

01/03/2026

Join me for Women's Wellness Day!

01/02/2026

Health goals in this season of life deserve more nuance than “try harder.”

If you’re ready for a more supportive, individualized approach to women’s health—
I’m glad you’re here 🤍

12/31/2025

2025 reminded me why this work matters so deeply.
And 2026 feels full of possibility—for education, support, and women finally feeling heard.

If this resonates, I’m glad you’re here 💗

Happy New Year!

❤️

12/08/2025

Most women aren’t told this…
but millions fo women experience symptoms of Genitourinary Syndrome of Menopause (GSM) during perimenopause and menopause. GSM will impact all women as they age to some extent.

And yet they’re often told:
“Just use more lube.”
“It’s just aging.”
“It’s all in your head.”

It’s none of those things.

GSM happens because estrogen levels fluctuate and decline, and estrogen is what keeps the tissues working well. Unlike other symptoms of perimenopause and menopause, GSM doesn't improve on it's own after menopause.

Without enough estrogen, you may notice:

✨ Vaginal dryness
✨ Burning, irritation, or itching
✨ Tightness
✨ Pain with s*x
✨ Decreased arousal or sensitivity
✨ Recurrent UTIs

✨ Frequent urination or waking up at night to urinate
✨ Urinary urgency, leaking or urge incontinence
✨ Pelvic floor discomfort

These symptoms can affect relationships, sleep, confidence, and quality of life — and women deserve better than being dismissed.

✅️Here’s the good news:
GSM can be treated and it should be started during perimenopause!

Some evidence-based options include:
• Local vaginal estrogen (safe for most women)
• Vaginal moisturizers & lubricants
• Pelvic floor physical therapy
• Lifestyle strategies
• Support for s*xual wellness & comfort

You do not have to live with pain or discomfort.

If you’re struggling with these symptoms, supportive care that combines education, symptom assessment, and referral for local estrogen or pelvic floor therapy can make a life-changing difference.

✨ If this sounds like you, message me “GSM” and I’ll send you information about evidence-based treatment options and how my 1:1 perimenopause support can help.

You deserve to feel comfortable, confident, and connected again.

11/05/2025

You’re exhausted, not sleeping well, and no matter what you try — you still don’t feel like yourself.
You’ve mentioned it to your provider, but maybe you were told it’s just stress, or “part of getting older.”
You deserve more than that. 💛

The truth is, during perimenopause and menopause your hormones shift — and those changes impact every system in your body: your energy, your sleep, your mood, and even how your body feels day to day.

At The Mama Coach, I use an evidence-based framework called The Mama Coach Model™, designed to help women achieve optimal health through four key pillars:

🌿 Nutrition — It's about nourishing your body not starving it
💪 Movement — Build strength, confidence, and habits for longevity
🌙 Wellness — Sleep better, stress less, reconnect with yourself - increased energy and overall health
💛 Integration — A plan that’s personalized for you!

This isn’t a quick fix or a one-size-fits-all plan.
It’s a nurse-guided approach that helps you rebuild your health — step by step — with support that’s realistic and sustainable.

When we work together, you’ll finally feel heard, understood, and confident that you can feel better again.

✨ Ready to sleep better, have more energy, and feel like yourself again?
Click the link in bio or send me a message to get started with 1:1 women’s health support.

fog

06/09/2025

Struggling with brain fog, dry skin, or just not feeling like yourself lately?

What if I told you that something as simple as water could be part of the solution?

Most women don’t realize that hydration becomes even more important during perimenopause and menopause—yet it’s one of the first things we overlook.

In my newest blog post, I’m breaking down:
✔️ Why water impacts your hormones, energy, and hot flashes
✔️ Subtle signs of dehydration you might be ignoring
✔️ How much water you actually need
✔️ Simple strategies that make a real difference

✨ It might not be the whole answer—but it’s a powerful place to start.
If you’ve been feeling “off” and don’t know where to begin—start here.

📖 Tap the link to read https://kira-oneil.themamacoach.com/why-water-is-a-non-negotiable-for-women-in-perimenopause-and-menopause/
📩 Then tell me your favorite hydration tip—I’d love to hear!

06/07/2025

✨ Client Success Story ✨

Jill’s journey shows what’s possible when you stop settling for vague advice and get the personalized support you deserve!

After struggling with sleepless nights, low energy, and other symptoms of perimenopause, Jill was told it was just "normal" as she aged. But she knew there had to be more to her health than that. Together, we built a plan that was tailored to her unique needs—and in just 6 weeks, she’s feeling more energized, sleeping soundly through the night, and managing other menopause symptoms with confidence!

If you’re ready for a plan that works for YOU, let’s make it happen! Whether it’s improving sleep, boosting energy, or addressing other menopause symptoms, I’m here to help you find a path that fits your goals.

👉 DM me today to start your own transformation.

Address

Snohomish, WA

Telephone

(206)7925434

Website

https://kira-oneil.themamacoach.com/

Alerts

Be the first to know and let us send you an email when Kira O'Neil, RN - The Mama Coach posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Kira O'Neil, RN - The Mama Coach:

Shortcuts

Want your practice to be the top-listed Clinic in Snohomish?