Wellness With Michelle

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Tyler, TX
Wellness With Michelle

Restore your energy, balance your hormones and heal your gut so you can show up as the best version of yourself.

Hi, I’m Michelle Peña, Integrative Health Practitioner, Functional Wellness Coach, and Speaker. For over 25 years, I’ve been immersed in the health and wellness industry, both professionally and personally. But after being told “your labs look normal” while battling burnout, gut issues, inflammation, and mold toxicity, I knew there had to be more to the story. That experience led me on a mission to uncover the root causes of health imbalances and become a fierce advocate for women’s whole-body healing. Today, I help women restore energy, balance hormones, and heal their bodies from the inside out through functional nutrition, lab testing, and lifestyle medicine. As a speaker, I share real-life, science-backed, and soul-centered insights at corporate wellness events, women’s conferences, and professional summits, helping audiences understand how to reclaim their vitality and align their health with their purpose. If you’re ready to heal deeply, feel better in your body, and live with more energy and intention, you’re in the right place.

✨ Let’s connect - for 1:1 coaching, collaborations, or speaking engagements.

10/01/2025

If you want better hormone health and balanced blood sugar, the way you structure your meals matters.

Every plate should include protein, fiber, and healthy fat and meals should be spaced about 3½ to 4 hours apart.

This balance supports steady energy, improves digestion, and reduces cravings by keeping blood sugar stable.

Fiber = fruits, veggies, and slow carbs like sweet potatoes, regular potatoes, brown rice, quinoa, carrots, and squashes.

Examples of balanced meals using the protein + fiber + fat method:
 • Eggs with spinach and avocado • Grilled chicken with roasted vegetables, a side salad, and olive oil dressing • Salmon with quinoa and broccoli • Turkey burger wrapped in bib lettuce with sweet potato and a side salad • Steak with a baked potato and roasted Brussels sprouts

Spacing your meals this way allows your body to digest, reset, and use food as fuel instead of storing it.

09/26/2025

Of course God cares about your health, body, mind, and spirit.

Too often, women put themselves last, running on stress and survival mode until their nervous system is stuck in overdrive.

Letting go is not weakness, it is wisdom.

It is okay if it feels messy.

Regulation does not mean perfection, it means creating safety in your body.

09/12/2025

Energy is coming back.

The brain fog is lifting.

Your sparkle is starting to show again ✨

This is the result of:
- Drinking the water
- Prioritizing protein
- Saying no without explaining
- Supporting your gut
- Supporting your nervous system
- Getting honest with yourself
- Forgiving yourself and others

You’re not chasing “skinny” or “perfect”, you’re pursuing true health.

Celebrate the shift, and snap the selfie!!

09/10/2025

Even when you’re tired and going through it, it’s so important to get in fruits and veggies!! Your gut health literally depends on them!

Polyphenols and fiber are like oxygen for your gut.

Without them, your good bacteria start to suffocate.

* Your microbiome becomes imbalanced.
* Inflammation rises.
* Hormones shift.
* Energy crashes.

Are all fruits and vegetables high in polyphenols?
 Not exactly. Most plants contain some polyphenols, but not all are packed with the levels your gut and hormones need for true healing.

Polyphenol-rich foods to focus on:
 Think deep color, bold flavor, or bitter taste.

These foods help detoxify excess estrogen, calm inflammation, improve insulin sensitivity, and strengthen your gut lining.

Produce lower in polyphenols includes: Cucumbers without skin Bananas Iceberg lettuce Melons White potatoes

These foods are still hydrating and nutritious, but they are not as therapeutic when it comes to gut repair and hormone balance.

P.S. Food is fuel for not only your body, but for your goals and dreams!

P.P.S. Not a fan of fruits and veggies?

You don’t need to eat a giant salad at every meal. You just need to be strategic and start small.

* Add blueberries to a protein smoothie
* Toss spinach into eggs or soups (you won’t taste it)
* Roast broccoli or carrots until slightly crispy
* Use herbs like oregano or rosemary when cooking
* Sip green tea or matcha as an afternoon ritual
* Blend frozen cauliflower into smoothies for fiber without flavor

Over time, your taste buds will adapt.

And your gut will thank you for every step.

08/16/2025

I thought this was a fun post idea to let you guys get to know me a little better. Thanks for being a part of my journey. May you always shine bright like the diamond you are!

07/22/2025

If you’re like me, you hold it all in.
You stay strong. You stay quiet.
Not because you’re fine, but because you don’t want to burden anyone.

So you smile. You power through.
You pretend everything’s okay, even when it’s not.

But the truth is, what you don’t say, your body still feels it.

And over time, that unspoken stress can take a toll on your gut, your hormones, your energy, your sleep, and your mood.

Fatigue.
Bloating.
Brain fog.
Stubborn weight.
Mood swings.

It may or may not be related to peri/menopause.

But either way, it’s not something you just have to live with.

They’re not random. They’re signs something deeper is going on.

If your body feels off and you can’t explain why, you’re not crazy.

You’re not lazy.

And you don’t have to figure it all out alone.

I help women uncover the root causes behind what their body is trying to say so they can finally feel like themselves again.

I found help when I needed it, then became a holistic health practitioner so I can help others like me, so that they don’t have to aimlessly try this diet, these supplements, etc.

Address

Tyler, TX

Website

http://linktr.ee/michellepenaco

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Psych Dimensions
CareFirst Medical Centers
13027 State Highway 155 South

Take control of your health and live the life you were created for.

Hi, my name is Michelle, and I help motivated people transition to clean eating so that they can feel better, reduce inflammation, improve digestion and lose weight. Unlike other health coaches who may not be able to relate to your struggles, I know what it feels like to gain the mystery weight, develop health issues, lose motivation and feel tired all the time. Because of my own experiences and a desire to help others like me, I developed an easy to follow plan that empowers you to become your healthiest self using food as your foundation.

Ways I Can Help

One-on-One in-person or virtual coaching and accountability

Eliminate & Elevate, 42 Days to A Vibrant, Healthier You

Join The Fortified Woman Facebook Group for relevant conversations, free resources and a like-minded community to help you in the areas of stress management, movement, nutrition and faith: www.facebook.com/groups/thefortifiedwoman

A Little Bit About Me

I have been in the health and wellness industry for over 25 years, serving in various roles, including Group Fitness Instructor, Personal Trainer, CrossFit Trainer, Gym Owner and Fitness Industry Consultant. No matter what role I have served in, I have always loved helping others reach their full potential while improving their health and well-being.

My most recent project is a new fitness center in my home town called Rise RX Fitness.

And, here are my fancy titles and qualifications:

Board Certified Holistic Health Coach

Bachelor’s Degree in Nursing

Nutritious Life Certified

Integrative Health Practitioner (in progress)

Co-Founder and COO of Rise RX Fitness

Website: www.michellepena.co

Insgatram: www.instagram.com/michellepenaco

Email: hello@michellepena.co