The MSing Link

If MS has your legs feeling tight, heavy, or slow to respond… this episode is for you.

In this episode, I'm joined by vibration therapy expert Debbie Pelletier to answer the questions I get asked most about vibration plates and multiple sclerosis (MS). Not in a "here's a fancy piece of equipment" way. In a "here's what's actually happening in your body, here's how to use it, and here's what to check before you spend the money" way.

Here's what we cover 🔑:

What is vibration plate therapy, actually? A vibration plate sends rapid, repeated movement up through your feet and into your muscles. Those quick changes in length trigger your muscle spindles (the sensors inside your muscle that track stretch), which fire a reflex response and pull more muscle fibers into the action. It also floods your brain with sensory information from your feet and legs… which matters a lot when MS has dulled that signal.

Oscillating vs. vertical: why the difference matters for you. Oscillating plates tip side to side around a center point, like a seesaw, so one foot rises while the other drops. Vertical (or linear) plates move the whole surface straight up and down. They load your body differently, they feel different, and one may suit your balance and symptoms better than the other. Debbie breaks down how to tell which is which when you're shopping.

Can you use one if you're brand new to exercise or have mobility concerns? Short answer: often yes, with the right setup. We talk through seated use, holding onto a stable support, standing with a chair in front of you, and how to position your knees so you're not locking them out.

How long should you actually stand on it? We get specific about session length, how to build up gradually instead of starting at the longest setting on day one, and how often per week makes sense alongside your strength work.

Where it fits (and where it doesn't). A vibration plate is one tool. It can help prime your muscles before you exercise or take the edge off tightness, but it doesn't replace the exercises that build strength and retrain the wifi connection between your brain and your muscles. We talk about how to stack the two so the plate is supporting your routine, not standing in for it.

What to know before you buy. Frequency range, amplitude, weight capacity, platform size, handles or no handles, warranty, price range, and the features that sound impressive but don't change your results. Bring a notebook for this part.

Safety and who should check with their doctor first. There are situations where a vibration plate isn't the right call, or needs medical clearance first. We name them clearly so you can have an informed conversation with your provider.

What the research does and doesn't show. Whole body vibration has been studied in people with MS, and some findings are encouraging for spasticity and muscle activation. But the studies are small and the results are mixed. I'll tell you honestly where the evidence is strong, where it's thin, and what that means for your decision.

This episode is for you if:

✅ Spasticity or tightness in your legs is part of your daily life
✅ You've seen vibration plates online and can't tell if they're legit or hype
✅ You're wondering if you can use one from a seated position or with a mobility aid
✅ Fatigue makes long workouts feel impossible and you're looking for tools that work with your energy
✅ You want to understand why something works before you try it

A vibration plate isn't a shortcut, and it isn't magic. Used well, it can be a useful piece of a plan that's built for your symptoms and your goals. Progress, not perfection. 🧡

Debby Pelletier  is a vibration plate specialist and clinical educator with nearly two decades of experience developing safe progression-based protocols both for home and clinical settings.

She's a LifePro trainer, has been featured in Consumer Reports, and supports hospitals and doctors globally who are using vibration therapy. She knows this technology inside and out, and she's super passionate about making it accessible and understandable for everyday people.

Where to reach Debby:

YouTube: https://www.youtube.com/@debbypelletier

Facebook Group: https://www.facebook.com/groups/586296542104578

Website: https://debsvibe.com/

Resources mentioned in this episode: 

LifePro: https://lifeprofitness.com/DEBBYLP

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

If MS symptoms feel heavier in the summer… or after a hot shower, a walk in the sun, or a workout that didn't used to wipe you out, this episode is for you.

In this episode, I'm walking you through heat sensitivity and heat intolerance in multiple sclerosis (MS). Why heat can make fatigue, brain fog, spasticity, and walking difficulties ramp up, what's actually happening inside your nerves when it does, and what you can do about it. Not in a "just stay inside until October" way. In a "here's the mechanism and here's your plan" way.

Here's what we cover 🔑:

What heat actually does to nerve signals in MS. MS damages myelin, the coating around your nerves that helps signals travel quickly and cleanly. Even a small rise in your core body temperature can slow those signals down further, or block them entirely along nerves that are already working hard to get the message through. That's why heat doesn't create new symptoms so much as it turns up the volume on the ones you already have.

Uhthoff's phenomenon (aka the temporary worsening of MS symptoms when your body temperature rises). This has a name, it's been documented for over a century, and it's not in your head. I'll explain what qualifies, why it's considered a pseudo-exacerbation rather than a relapse for most people, and why that distinction matters for how you respond in the moment.

Why symptoms often ease back down once you cool off. For many people with MS, heat-related changes are temporary and reverse as core temperature drops. Knowing that can take some of the panic out of a bad heat day. It doesn't always mean nothing can be done about it, and it doesn't mean you should white-knuckle through it. It means cooling down is a legitimate intervention, not a rest break.

How to actually cool your core body temperature. Not just "drink water." I'll get specific about pre-cooling before activity, which parts of your body give you the most cooling for the least effort (hands, feet, neck, and face have blood vessels close to the surface that help dump heat quickly), and how cold liquids and ice work from the inside out.

Which cooling products are worth it. Cooling vests, neck wraps, cooling towels, fans, cold packs. Some do real work, some are mostly marketing, and some are worth it only for specific situations. I'll walk through what to look for and how to think about the cost, including the fact that some MS organizations offer cooling equipment programs.

How to modify your exercise routine in hot weather. Time of day, room temperature, seated versus standing options, shorter bouts with cooling breaks built in, and water-based movement. The goal isn't to stop exercising in the summer. It's to keep the neuroplasticity work going (that wifi connection between your brain and your muscles) without overheating in the process.

How to keep your progress through heat season. Consistency is what builds new pathways between your brain and your muscles, so the strategy is adjusting your routine, not pausing it. I'll walk you through what to scale back, what to protect, and how to tell the difference between a heat day and a day your body needs rest.

This episode is for you if:

✅ Your fatigue, brain fog, or leg weakness gets noticeably worse in warm weather
✅ A hot shower leaves you more wobbly than when you got in
✅ You've been told heat "affects everyone" and you know what you're feeling is more than that
✅ You've been skipping your exercises all summer and you're worried about losing ground
✅ You want to understand why something works, not just be told to do it

You don't need to hide from summer to protect your progress. You need to know what heat is doing to your nervous system, and you need a few specific strategies you can actually use on a 90 degree day. Progress, not perfection. You've got this 🧡

Resources Mentioned in the episode: 

Dr. Gretchen’s Amazon Storefront (Dr. Gretchen gets a small commission): https://www.amazon.com/shop/doctor.gretchen

The MSing Link Episode 242, How to NOT Overdo Exercise with MS: 7 Strategies by an MS Physical Therapist, Apple || Spotify

Free Walking Webinar: https://www.doctorgretchenhawley.com/Walking-Webinar

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

 If you're living with MS and wondering whether pregnancy is still on the table for you… this episode is for you.

Maybe you just saw two lines on a test and your first thought wasn't joy, it was "what do I do about my medication?" Maybe you're a year out from trying and you want to plan this right. Either way, you deserve real answers, not a shrug.

In this episode, I'm joined by Dr. Christina Chambers, PhD, MPH, a perinatal epidemiologist and professor of pediatrics at UC San Diego. She has spent her career studying what medications and exposures actually do during pregnancy and breastfeeding, and she brought all of it to this conversation about multiple sclerosis (MS) and pregnancy.

We covered the questions people with MS ask most, and a few they're often too nervous to ask out loud.

Here's what we cover 🔑:

What happens to MS symptoms during pregnancy? Many people with MS notice fewer relapses while pregnant, especially later in pregnancy. The working explanation is that pregnancy shifts how the immune system behaves so it doesn't reject the developing baby, and that shift can quiet the immune activity that drives MS relapses. 

How do you plan a pregnancy when you have MS? Dr. Chambers walks through the questions worth asking before you start trying, including timing around your current treatment, what "washout" means and why it's different for different medications, and how to build a plan with your neurologist and your OB in the same room instead of getting two answers that don't match.

What about MS medication and pregnancy / breastfeeding? This is one of the most common questions we get, and the answer is more nuanced than "yes" or "no." We talk about how researchers actually measure what passes into human milk, why some medications look very different from others in that respect, and how to weigh feeding goals against staying well yourself.

What happens to MS after delivery? The postpartum window gets less attention than it should. Research has pointed to an increased relapse risk in the first few months after birth for some people with MS, which is exactly when sleep is shortest and support is thinnest. We talk about planning for that stretch ahead of time rather than reacting to it.

How does anyone know any of this is safe? Dr. Chambers explains where pregnancy safety information actually comes from. Pregnant people aren't enrolled in the drug trials that come before approval, so most of what we know is built from observational studies that follow real pregnancies over time. Understanding this helps you read "we don't have enough data yet" for what it is, which is a gap in research, not a warning label.

Managing MS symptoms through pregnancy and postpartum. Your body is changing shape, your center of gravity is moving, and your MS symptoms don't pause for any of it. We talk about staying steady and staying strong through it, and why consistent, functional movement matters here just as much as it does the rest of the year.

This episode is for you if:

✅ You have MS and you're thinking about getting pregnant
✅ You're pregnant now and you're unsure what to do about your treatment plan
✅ You've been told to "just talk to your doctor" without getting a real answer
✅ You want to breastfeed and you don't know if your medication allows for it
✅ You're planning for the postpartum months and want to know what to expect
✅ You want to understand why the guidance says what it says, not just be handed a rule

Having MS doesn't automatically close the door on pregnancy. It means you need better information and a care team that talks to each other. This conversation is a place to start.

You've got this. 🧡

Dr. Christina Chambers is a Professor in the Department of Pediatrics, School of Medicine at UC San Diego. She is Chief of the Division of Environmental Science and Health, and Co-Director of the Center for Better Beginnings. She is the principal investigator of MotherToBaby Pregnancy Studies, and the UC San Diego Human Milk Research Biorepository, two nation-wide longitudinal cohort studies focused on the safety of medications, vaccines, substances, infectious agents, and other environmental exposures in pregnancy and lactation. Dr. Chambers co-directs the HEALthy Brain and Child Development Study (HBCD), a nationwide research initiative focused on developmental trajectories of children in various environments from prenatal life through 10 years of age. In addition, Dr. Chambers leads research and educational initiatives in the U.S. and internationally on the prevention and treatment of children with Fetal Alcohol Spectrum Disorders. She co-directs the Community Engagement, Dissemination and Implementation unit in the Clinical and Translational Research Institute at UC San Diego which supports clinical research development in diverse populations.

Where to reach Dr. Christina Chambers:

MotherToBaby Facebook: https://www.facebook.com/MotherToBaby

MotherToBaby TikTok:https://www.tiktok.com/@mothertobabyotis

MotherToBaby Instagram:https://www.instagram.com/mothertobaby/

MotherToBaby “x”:https://x.com/mothertobaby

MotherToBaby LinkedIn:https://www.linkedin.com/company/mothertobaby

MotherToBaby Pinterest:https://www.pinterest.com/mothertobaby/

MotherToBaby YouTube:https://www.youtube.com/channel/UC0O5nm_E_rS8I1BpO-C4eLw

MotherToBaby Threads:https://www.threads.net/@mothertobabyotis

Organization Website: https://betterbeginnings.org/

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

If planning a simple outing with Multiple Sclerosis (MS) feels like juggling way more variables than it used to... this episode is for you.

This one's personal. I'm sharing a bit of a reality check from my own life, and walking you through the practical strategies I use (and teach) for planning ahead with MS, so you can move through your day, your week, and even the holidays, with more independence and less second-guessing.

Here's what we cover 🔑:

Why planning ahead matters more with MS. It's not about being overly cautious. It's about protecting your energy and your confidence so you actually get to enjoy the outing, the trip, or the walk, instead of just surviving it.

Dual-tasking (like walking and talking). When MS affects the communication between your brain and your muscles, doing two things at once, like walking while carrying on a conversation, can take more conscious effort than it used to. I'll explain why that happens and how to practice dual-tasking on purpose so it gets easier over time.

Choosing the right mobility aid for the day. Canes, walkers, and other supports aren't a sign of giving something up. They're a tool that can help you conserve energy and move with more confidence. I'll walk through what to consider when choosing one for your specific symptoms and environment for that day.

Energy conservation strategies. Your energy is a limited resource with MS, and spending it wisely (not just "pushing through") is what makes the rest of your day possible. I'll share specific ways to plan your outings so you have energy left when you need it most.

Preparing for different environments. Holidays, vacations, and even a walk around your neighborhood all come with their own variables, like uneven ground, crowds, or long stretches without a place to sit. I'll cover how to think through an environment ahead of time so you're not caught off guard.

Cognitive strategies for problem-solving on the go. MS can affect processing speed and working memory, which makes real-time decision-making (like adjusting a plan last minute) more tiring. I'll share a few strategies to make that easier on your brain.

This episode is for you if:

✅ You're navigating fatigue and want to plan around it instead of being surprised by it 

✅ You're considering a mobility aid but aren't sure where to start 

✅ Walking and talking at the same time takes more concentration than it used to 

✅ You're prepping for a holiday, trip, or event and want to feel more in control 

✅ You want strategies that are actually specific to MS, not generic advice

You don't need to overhaul your whole life to feel more prepared. You need a few strategies that work for your body and your symptoms, used consistently. Progress, not perfection. You've got this. 🧡

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

 If you're a woman with multiple sclerosis (MS) and you've noticed your fatigue, brain fog, or word-finding trouble getting worse in your 40s or 50s… you're not imagining it. And you're not alone in this.

In this episode, I sit down with Dr. Rhonda Voskuhl, a leading MS neurologist and menopause researcher from UCLA, to talk about something the MS community rarely hears explained clearly: what menopause is actually doing to your brain, and why it can look and feel so much like an MS flare.

Here's the part that surprised me most. Your MRI can come back completely clean… no new lesions… and you can still feel like your cognition is slipping. That doesn't mean nothing is happening. It means we need to look at what's happening at the cellular level, not just the lesion level.

Here's what we cover 🔑:

Why estrogen matters for your brain, not just your reproductive system. Estrogen receptors sit on neurons and on the cells that support them. When estrogen drops during perimenopause and menopause, those cells lose a signal they've been relying on for decades. That's one reason cognition and energy can shift so noticeably during this window.

What is the difference between smoldering MS vs. menopause-related change? These two can produce similar symptoms (fatigue, brain fog, slower processing) through very different mechanisms. Dr. Voskuhl explains how to tell them apart and why your neurologist may not have brought this up.

Why "your MRI looks fine" isn't the whole story? MRI shows lesions. It doesn't show gray matter atrophy well, and it doesn't show what's happening inside cells that are still alive but struggling. Your symptoms are real data.

What is estriol, the pregnancy estrogen, and why it's different? Many women with MS notice their symptoms quiet down during the third trimester. Estriol is a big part of why. Dr. Voskuhl walks through the research on estriol as a potential MS treatment and how it differs from traditional hormone replacement therapy.

So many women with MS are told their symptoms are "just MS" or "just menopause" and sent on their way with no plan. Both answers leave you stuck. What you deserve is a clear explanation of what's happening in your body and options you can actually act on.

If you've been quietly wondering whether hormones are part of your picture, this one's for you. And if you're the type of person who wants to understand the why behind your symptoms before you change anything… you're going to get a lot out of Dr. Voskuhl's explanations.

 Dr. Rhonda Voskuhl is a professor of neurology at UCLA, director of the UCLA MS Program, and the faculty neurologist for the UCLA Comprehensive Menopause Care Program. She has spent over 25 years researching how sex hormones affect the brain with continuous NIH funding and over 200 publications in journals like Nature and Lancet Neurology. She's also the inventor behind the treatment that is now available through CleopatraRx, a company that she co-founded to bring this research directly to patients across the country.

Where to reach Dr. Voskuhl:

Instagram for Cleopatra RX: https://www.instagram.com/cleopatra_menopause_care/

LinkedIn for Cleopatra RX: https://www.linkedin.com/company/cleopatrarx/

LinkedIn for Dr. Rhonda Voskuhl:https://www.linkedin.com/in/dr-rhonda-voskuhl/

Instagram for Dr. Rhonda Voskuhl:https://www.instagram.com/dr_rhonda_voskuhl/ 

Website: https://cleopatrarx.com/?utm_source=spotify&utm_medium=spotify&utm_campaign=msinglink 

Book a consultation: https://cleopatrarx.com/start-your-treatment/?utm_source=spotify&utm_medium=spotify&utm_campaign=msinglink

Resources mentioned in this episode: 

Article on Menopause and MS: https://www.neurologyadvisor.com/features/menopause-and-multiple-sclerosis-neurologic-manifestations/%20' 

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

If MS has left you feeling like your body is folding forward… this episode is for you.

In this episode, I'm walking you through the connection between posture, core strength, and daily function for people with Multiple Sclerosis (MS). Not in a textbook way, in a "here's what's actually happening in your body and here's what to do about it" way.

Here's what we cover 🔑:

Does your core matter? Your core isn't just abs. It's the group of muscles that stabilizes your trunk so your arms and legs have something solid to work from. When that stability is missing, your body compensates… and that shows up as unsteady walking, poor balance, and low back pain that won't quit.

How posture changes your breathing. When your ribcage collapses forward, your diaphragm can't move through its full range. Less air in means less oxygen available for your muscles, which means more fatigue doing the same activities. Sitting taller isn't about looking better. It's about giving your lungs room to work.

What are common posture imbalances I see in people with MS? Forward head position, rounded shoulders, an anterior pelvic tilt (your pelvis tipping forward, arching your low back), and the compensations that build on top of them. I'll explain why they happen and what they're costing you day to day.

Targeted core and back exercises. Specific movements you can start with, why each one works, and how to modify them whether you're standing, seated, or working from a wheelchair.

Neuroplasticity and functional exercise. Your brain can build new pathways to your muscles at any age… that wifi connection between your brain and your body can get stronger with the right practice. I'll explain what "the right practice" actually means and why repetition with intention beats hard workouts every time.

What posture products are worth it? Braces, cushions, supports, gadgets. Some help. Some just do the work your muscles should be doing, which makes those muscles weaker over time. I'll tell you which is which.

This episode is for you if:

✅ You've noticed you're slumping more than you used to
✅ Low back pain has become part of your daily life
✅ You feel out of breath doing things that never used to wind you
✅ You're tripping more, or your walking feels less steady
✅ You want to understand why something works, not just be told to do it

You don't need long workouts or an hour a day. You need the right exercises for your symptoms, done consistently. Progress, not perfection.

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

In this solo episode, I'm sharing a lightbulb moment I had recently... one that made me realize how easy it is to slip into autopilot with our routines when we're living with multiple sclerosis.

You know the feeling. You're doing the same 10 exercises you've done for the last two years. Same stretches. Same breakfast. Same everything. Not because it's what your body needs right now, but because it's what you started doing back when you first got serious about your MS.

Here's the thing... your MS isn't the same as it was two years ago. Your strength isn't. Your goals probably aren't either. So why is your routine?

In this episode, I walk through:

✅ Why autopilot happens (and why it's not a willpower problem)

✅ How to tell the difference between a habit that's still working and one you've outgrown

✅ The specific questions to ask yourself when reassessing your MS exercise routine

I also talk about why "just keep going" isn't always the right advice. Consistency matters — but consistency with the wrong thing keeps you stuck in a really convincing way.

This isn't about starting over. It's about checking in. Your movement still counts... but it counts more when it's pointed at the goals you actually have today.

Progress, not perfection. You've got this. 🧡

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

Okay, I've been looking forward to sharing this one with you.

In this episode, I'm chatting with Damian Washington about something I know so many of you wrestle with... how do you stay motivated when you're working toward goals with multiple sclerosis (MS) and the progress feels slow, or a setback knocks you back a few steps?

Damian and I get into the good stuff. We talk about the power of repetition (spoiler: it matters way more than pushing yourself to the max), and why you really need both short-term and long-term goals working together. We dig into how to build healthy habits that support your mobility, strength, and daily function... the kind of habits that actually stick, even on the days when MS makes everything harder.

We also talk about the role of affirmations, how to build in real accountability, and how to make room for both your wins AND your setbacks. Because here's the thing: forward motion doesn't mean every day is a good day. It means you keep going anyway.

You're going to walk away from this one with actual tools. Not vague "just stay positive" stuff, but real, doable tips and mindset shifts you can use to strengthen your body and your mind, feel better in your daily life with MS, and stay consistent even when your motivation dips.

Whether you're focused on your exercises, drinking more water, or just trying to build a routine that works with your real life... this conversation is full of encouragement, honest insight, and examples you can actually relate to.

You've got this. And I think this episode is going to remind you of that.

In this episode, I share:

→ Why repetition beats intensity when you're building strength and mobility with MS 

→ Short-term vs. long-term goals, and why you need both 

→ How to build habits that stick, even through fatigue and brain fog 

→ The role of affirmations and shifting how you talk to yourself 

→ Building accountability so you actually stay consistent 

→ How to hold space for wins and setbacks without losing momentum 

→ Keeping yourself moving forward on the tough days 

→ Hydration and the small daily habits that support your progress 

→ Creating sustainable routines instead of rigid, all-or-nothing rules

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

I'm back, and this is my first episode recording since going on maternity leave and welcoming my second daughter into the world. So many of you in The MSing Link and on social media have been asking about my birth story, and I wanted to share part of it with you. But this episode is about so much more than childbirth.

It's about realizing how strong you already are… even if you've forgotten it. Especially if you don't feel it.

In this episode, I share:

→ The arrival of Scarlett Townsend, and the special meaning behind her name (her middle name honors my husband's mom, who we lost this past November)

→ The decision that weighed on me my entire pregnancy: C-section or VBAC? And why I felt so much shame around the choice I ultimately made

→ Why staying local turned out to be exactly the right call, especially when my heart rate dropped into the 40s for nearly 24 hours after delivery

→ The chaos of those first weeks home: cluster feeding, two-kids-at-once mornings, a new puppy (ask me why… I honestly don't know), and my old friend, noise sensitivity

→ The ordinary moment on my couch (feeding Scarlett, singing "The Wheels on the Bus" into a toy microphone, and shooing the puppy away with one foot) when it hit me: Wait, I'm doing it. Look at me go.

I want to be clear: I'm not comparing my experience to living with MS. But I think this is something universal. We don't always find out what we're capable of until something asks us to rise.

Strength doesn't always look the way we imagine. Sometimes it looks like asking for help. Sometimes it looks like accepting the C-section instead of carrying shame about it. And sometimes it looks like getting out of bed, getting dressed, and walking around your home, all of which take real emotional and physical strength.

So this is your reminder: you are so much stronger than you think. And so much stronger than you feel. More likely than not, you did something hard today and didn't even stop to notice. Your movement still counts.

You've got this. 🧡

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

If you're someone with MS who knows exercise matters but can't seem to stay consistent… this episode is your pep talk.

We've all been there. You start the week with the best intentions, then by Wednesday the negative self-talk creeps in: "I'm too tired." "It's not working." "What's the point?" Sound familiar?

Here's the thing, exercise is one of the most powerful tools we have for improving mobility, strength, and independence with multiple sclerosis (MS). But the way you talk to yourself about it? That matters just as much as the workout itself.

In this episode, I'm breaking down:

→ Why mindset is the missing piece in most MS exercise routines 

→ The common thoughts that keep you stuck before you even start 

→ How to shift your mental habits so they support your goals instead of sabotaging them 

→ Practical strategies for building an exercise plan that actually fits your life 

→ Phrases you can borrow to boost your motivation on the hard days

This isn't about pretending everything is fine or forcing toxic positivity. It's about honest, research-backed strategies for people with MS who want to feel stronger, move better, and believe in what's possible again.

You've got this. 🧡

Additional Resources: https://www.doctorgretchenhawley.com/insider

Reach out to Me: [email protected] 

Website: www.MSingLink.com

Social: 

★ Facebook: https://www.facebook.com/groups/mswellness

★ Instagram: https://www.instagram.com/doctor.gretchen

★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1

→ The Progress Method for MS: https://www.doctorgretchenhawley.com/the-progress-method-for-ms

→ Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram

→ The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink