When Christina Applegate and Jamie-Lynn Sigler invited me onto the MeSsy podcast, I was thrilled—not just because they’re incredible women and advocates, but because this conversation gave us a chance to shine a brighter light on what life with MS really looks like. We laughed, got serious, and dug into everything from MS fatigue and exercise to heat intolerance, menopause, and the everyday wins that keep us going.
By the way, have we met? I’m Dr. Gretchen, an MS-Specialized Physical Therapist and founder of The MSing Link—an online wellness program and book. Through The MSing Link, I help people around the world get stronger, walk better, and feel more in control of their health. If you’ve ever wondered what MS-specific exercise and mindset shifts can do for you, you’re in the right place.
We covered so many helpful topics in our conversation that I knew I had to share a MeSsy Podcast recap. That way, if you missed the episode (or just want the quick version), you can still walk away with the biggest takeaways. Whether you’re newly diagnosed, years into your MS journey, or supporting a loved one, my hope is that you’ll find both practical strategies and encouragement here. Want to dive deeper? Save the full episode below!
One of the most frustrating and misunderstood symptoms of multiple sclerosis? Fatigue. MSing Link members have heard me say (many times) that it’s not the same as being tired after a long day or needing a cup of coffee.
MS fatigue comes from nerve damage, so it’s neurological—not just muscular. That’s why simply “pushing through” often backfires and leaves you feeling even more drained. On MeSsy, we talked about how loved ones sometimes assume your fatigue is like theirs: “We’re all tired!”
But the thing is, MS fatigue is in a completely different category. Your nerves aren’t firing the way they should, so every movement and task takes more energy. It’s invisible, which makes it hard for others to understand, but you don’t owe anyone proof.
One strategy I recommend is having a short “script” ready for moments with someone who just doesn’t get it. A simple line like: “Your fatigue is from staying up late—mine is because my nerves aren’t working. It’s different.” This helps you respond calmly, without having to overshare or get defensive. Over time, those simple scripts can go a long way in protecting your energy.
When most people think of working out, they picture lifting heavy weights or doing sprints. But with MS, traditional exercise programs often don’t help much on their own. Why? Because the root issue isn’t only weak muscles, it’s the nerve pathways that tell your muscles what to do.
That’s why I always say: nerves first, muscles second. On the podcast, Christina and Jamie shared how important it felt to “wake up the brain” before trying to get stronger. This could mean practicing smaller, modified movements that reinforce your brain-to-muscle connections.
Ready for one of my favorite ways to start? Choose a daily task you want to feel easier. Maybe it’s standing up from the couch, reaching for a cabinet, or putting on pants. Then, practice a modified version—like standing from a slightly higher seat, or using support so the movement feels doable. Over time, you’re training both your brain and body to perform the task.
Unlike generic exercise routines, MS-specific functional exercise translates directly into everyday wins you can feel good about.
If you’ve lived with MS for a while, you’ve probably noticed how quickly symptoms can flare in the heat. Even a quarter-degree rise in core temperature is enough to make fatigue, balance, or vision problems worse. What’s even more frustrating is that it doesn’t just happen outside. You can be indoors in the A/C and still feel the impact of a hot day.
On MeSsy, we unpacked how confusing this can be—especially when you’re also dealing with overlapping life stages like menopause or common infections like UTIs. Many menopause symptoms (fatigue, balance changes, brain fog) mimic MS, which is why tracking your patterns is so important. If a new or worsened symptom sticks around for around two weeks, there’s a good chance something other than MS is contributing.
Practical cooling strategies like sipping ice water, using a cooling vest, or keeping a portable neck fan nearby are key. My personal favorite is a lightweight vest designed to be worn under your clothes so it feels discreet, like the ones by ThermApparel. Even if you don’t have heat intolerance yet, having a cooling product can be a lifesaver when flares catch you off guard.
Some of the most powerful MS strategies are the everyday choices that make your life safer, smoother, and more enjoyable. On the MeSsy podcast, we explored several categories that often get overlooked but can completely change how you feel.
Here are some of the simple MS tools and habits we discussed that can make a genuine difference in your daily life:
Lightweight cooling vests, wrist wraps, and neck fans can keep your core temperature down and help reduce MS fatigue. Small adjustments, like cooling off before you get moving, can make the difference between finishing a task or needing to lie down.
Mobility aids don’t mean you’re giving up. In fact, they often allow you to stay more active. Trekking poles, canes, and rollators can provide just enough stability to help you move with more confidence. For foot drop, I recommend braces that assist movement rather than block it. For some people with MS, temperature control devices like the Embr Wave can help.
This MeSsy Podcast recap wouldn’t be complete without sharing one of my go-to tips for neuropathic pain, tingling, or burning sensations in the feet: desensitization. All you do is place your feet in a bag of dried rice, which exposes your nerves to a new texture. It may feel worse at first, but over time, your brain learns the sensation isn’t harmful, which can reduce pain signals.
Do you have any MS pain relief hacks you swear by? Drop them in the comments!
Research doesn’t point to one specific “MS diet” that outperforms all the rest. What we do know is that a generally healthy diet (rich in fiber, hydration, colorful fruits and veggies, and complex carbs) makes a difference.
Many people also notice that high sodium intake worsens their symptoms. If you experiment with dietary changes, stick with them for at least three months so you can get a clear answer on whether they help.
Invisible symptoms tend to create invisible stress. Having rehearsed lines may sound strange, but it can feel empowering—whether you’re explaining MS fatigue for the hundredth time or trying to ask for pre-boarding without oversharing. And remember, confidence itself is progress!
One of my patients went from using a wheelchair most days to dancing at a wedding, in part because of her incredible strength, but also because of the confidence she built along the way using simple scripts. Here are some examples you can try out:
It’s easy to focus on what you can’t do, but progress in MS is all about celebrating the small, consistent wins. In the MeSsy Podcast, we talked about the idea of looking at the gain instead of the gap. Instead of saying, “I still can’t walk a mile,” notice that you now walk halfway across the grass when before you couldn’t step off the pavement.
Those gains add up. They build momentum. They shift your mindset from frustration to motivation, and that’s when real change comes. Whether it’s dancing at a wedding, standing up from the couch without help, or simply feeling more confident in your body—celebrate the wins.
Being on the MeSsy Podcast with Christina Applegate and Jamie-Lynn Sigler was such a special experience. The discussion gave us the chance to talk openly about MS fatigue, the power of neurologically-focused exercise, how to manage heat and menopause triggers, and the everyday choices that make life with MS easier.
I hope this MeSsy Podcast recap gave you helpful takeaways you can use today. To make it even easier, I put together a Mobility Tools Guide with direct links to my favorite products and tools for people with MS. Inside, you’ll find resources to help you improve mobility, reduce foot drop, combat heat intolerance, improve sensation, build strength, and so much more.
Have questions about what we covered in this MeSsy Podcast recap? Send me a DM on Instagram @dr.gretchen — I’d love to hear what resonated most with you!
On the MeSsy Podcast, Dr. Gretchen Hawley joined Christina Applegate and Jamie-Lynn Sigler to unpack the realities of life with MS—covering fatigue, heat intolerance, menopause, and practical strategies that lead to everyday wins. Learn simple, sustainable ways to protect your energy, retrain your brain-body connection, and find hope in steady progress.
Does lion's mane help MS symptoms like brain fog, fatigue, or mobility challenges? Find out the truth as Dr. Gretchen breaks down what the research says and how she personally enjoys experimenting with lion's mane in her brain-boosting matcha latte.
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
%20(1).png)
As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com