Hello, Hot Flash: Conversations about menopause, women’s health and mindset for midlife women.

Welcome back to Hello, Hot Flash. I’m Stephanie Shaw, and before we close out the year, I just want to take a moment to say thank you. Because of you—your listening, your sharing, your reviews—this show has crossed more than 41,000 downloads and ranks in the top 3% of all podcasts. That is incredible, and it is absolutely because of this community. I’m so grateful you’re here. As we wrap up the year, I want to wish you a very Merry Christmas and a peaceful, joy-filled holiday season. I hope you find time to rest, to nourish yourself, to laugh with friends, hug on your family, or maybe slip away for some much-needed alone time. However you spend these days, I hope they bring you comfort and renewal. And as we head into 2026, I’m excited to share that we’re expanding. Starting in Q1, we’re adding new Tuesday solo episodes—short, powerful teachings focused on what the Bible has to say to women in midlife. Then on Thursdays, we’ll continue bringing you midlife-health related conversations with amazing doctors, medical professionals, and coaches from around the world. In early 2026, you’ll hear from people like: • Dr. Rhonda Voskuhl, physician, research scientist, and professor at UCLA’s David Geffen School of Medicine, and a leader in brain and women’s health research. • Meghan Rabbitt, the journalist Maria Shriver personally tapped to write The New Rules of Menopause. • Matt Jones, who—along with a team of doctors and healthcare specialists—built a company dedicated to supporting midlife women because his mom needed this kind of care. • And Dr. Victoria Maizes, a pioneer of integrative medicine and founding executive director of the Andrew Weil Center for Integrative Medicine, sharing the extraordinary “rapid recovery reflex,” your body’s innate ability to rebalance and heal. And if during the holiday season you’re looking for extra encouragement or spiritual support, be sure to listen to the limited-series Christian Women and Menopause, available anywhere you get your podcasts. Merry Christmas, Happy New Year… and as always—here’s to your health. Additional Information: Reverse Health - check on the app here: https://www.rgds43jd.com/G1S938/7XDN2/ and get a 10% discount with the code HOTFLASH Limited-Series Christian Women & Menopause can be found here: https://hellohotflash.com/free  2026 Episodes I mentioned can be found, in 2026, on Https://HelloHotFlash.com/Episodes

Fasting doesn’t have to mean going without food. Registered Dietitian Renee Fitton breaks down how a Fasting Mimicking Diet (FMD) activates many of the same metabolic and hormonal benefits of fasting while still allowing you to eat. She explains the science behind FMDs, why they work so well for women in midlife, and how they support healthier aging, weight management, and metabolic repair. What You Will Learn: • How the Fasting Mimicking Diet works and how it differs from traditional fasting • Why FMDs protect muscle while promoting fat loss, especially for women 40+ • Research on FMDs for metabolism, insulin resistance, inflammation, and longevity • How often to use FMDs for optimal hormonal and metabolic benefits • Why autophagy supports cellular repair, brain health, and healthy aging   Additional Resources: Christian Women & Menopause Limited Series: https://hellohotflash.com/christian-women-and-menopause • Support the show: https://buymeacoffee.com/HelloHotFlash

Midlife often brings symptoms and struggles we don’t talk enough about—fatigue, brain fog, emotional overwhelm, and a sense of being “off.” In this episode of Hello Hot Flash, host Stephanie Shaw speaks with Lori Lisai, a human design coach and midlife mentor, about how human design offers women a new lens for self-awareness and empowerment. Instead of pushing through or relying only on logic, Lori encourages women to listen to their intuition and use human design as a tool for making more authentic life and work choices. If you’ve ever wondered why traditional advice doesn’t feel right for you, this episode will help you see midlife as a powerful new beginning. What You’ll Learn: Why midlife symptoms like fatigue and brain fog may be connected to energy drains. How human design helps you reconnect with your intuition and make authentic decisions. Why viewing midlife transitions as opportunities, not endings, changes everything.

In this empowering episode of Hello Hot Flash, host Stephanie Shaw sits down with Kate Wells, former science teacher turned hormone expert and co-founder of Parlor Games. Together, they explore how stress, hormones, and communication intersect during midlife—and what women can do to reclaim balance, energy, and joy. What You’ll Learn: Why managing stress is essential for hormone balance in perimenopause and menopause How bioidentical hormone therapy can safely support mood, energy, and vitality The surprising connection between adrenal health, stress, and hormone production Why open conversations about menopause matter—and how they can change your relationships How Kate’s journey from science teacher to entrepreneur empowers women to take charge of their well-being Kate shares practical strategies for supporting your body through hormone shifts and how business and science can work together to help women thrive in midlife. Additional Resources / Opt-ins Take the Hormone Harmony Assessment and learn how to beat fatigue, mood swings, and stubborn weight → https://LOScheduling.As.Me/hormone-harmony-assessment Dive into our faith-based limited series: Christian Women & Menopause → https://hellohotflash.com/christian-women-and-menopause Support the show: buymeacoffee.com/HelloHotFlash

Bladder leaks, pelvic pain, and intimacy struggles in midlife? They’re common — but not inevitable. In this episode of Hello Hot Flash, sexual medicine expert Aleece Fosnight shares the truth about pelvic floor health, menopause, and sexual functioning — and how you can take charge of your well-being. What You’ll Learn: Why bladder leaks aren’t “just aging.” How pelvic floor therapy can help men and women. Hormone options for genitourinary symptom relief. Additional Resources: Free Hormone Harmony Assessment American Urological Association Releases New Guideline on Genitourinary Syndrome of Menopause - https://www.auanet.org/about-us/media-center/press-center/american-urological-association-releases-new-guideline-on-genitourinary-syndrome-of-menopause Mark Cuban's Insurance Company (this is not an endorcement): https://www.costplusdrugs.com/ Bristol Stool Chart - https://med.stanford.edu/pediatricsurgery/Conditions/BowelManagement/bristol-stool-form-scale.html

Menopause often brings unexpected changes — brain fog, lack of confidence, and fatigue that can impact every part of life, from your work to your relationships. In this episode of Hello Hot Flash, neuro leadership expert Suzanne Kryder shares how neuroscience can help you understand these changes, and how simple shifts in perspective and nutrition can help you navigate menopause with confidence and clarity. Suzanne’s unique approach blends brain science with self-trust, encouraging women to lean into their inner wisdom during this transition. What You’ll Learn: How morning protein can reduce brain fog and boost focus. Why influence, not control, is the key to managing menopause symptoms. Practical communication tools to build authentic connections during midlife. Additional Resources: Christian Women & Menopause Podcast Things We Mentioned In The Interview: "The Mind to Lead: Coaching for Calm, Confident Power." Taro Iwamoto - https://www.youtube.com/c/TaroIwamoto Byron Katie - The Work - https://thework.com/ Peace Talk Radio - https://www.peacetalksradio.com/episode/finding-peace-in-the-waves-of-perimenopausal-anxiety

Menopause is not a one-size-fits-all experience — and neither should the treatment be. In this episode, Dr. Cathleen Brown, OB GYN and medical director of Winona, joins host Stephanie Shaw to explore the power of personalized menopause treatment. From debunking myths around hormone replacement therapy (HRT) to discussing how removing black box warnings can make care safer, this episode empowers women to advocate for their health and find what truly works for them. What You’ll Learn: Why tailoring menopause treatment improves outcomes and confidence How telehealth platforms like Winona expand access to quality care What changes in FDA guidance could mean for your hormone therapy options Additional Resources: Looking to grow your business through speaking? Explore 900+ engagements here: https://www.hellohotflash.com/speaking-engagement-finder https://ravoke.com/four-days-life-health-journey/ https://www.fda.gov/patients/fda-expert-panels/fda-expert-panel-menopause-and-hormone-replacement-therapy-women-07172025

Show Notes  Struggling with fatigue, cravings, or energy crashes? In this episode of Hello Hot Flash, Dr. Kourtney Simms shares how Continuous Glucose Monitoring (CGM) helps women in perimenopause and menopause understand their bodies in real-time. Learn how fasting, hormones, and daily choices affect metabolism — and how to use data instead of guesswork to take control of your health. What You’ll Learn: The link between estrogen and insulin sensitivity. How personalized fasting supports metabolic health. Why CGM is a game-changer for midlife women. About Our Guest: https://hellohotflash.com/episodes/weight-loss-and-cgm-for-menopause Additional Resources: Looking for a community of like-minded women navigating menopause?  Join our community The Change - https://hellohotflash.com/the-change  Ready to launch your podcast: https://hellohotflash.com/podcast-production Grow your business through speaking: https://www.hellohotflash.com/speaking-engagement-finder

In this episode, host Stephanie Shaw speaks with Kelly Blanchard, certified master coach, about turning awareness into empowerment. Kelly shares her personal menopause story and how small, consistent lifestyle changes can make a lasting difference in energy, focus, and overall well-being. From recognizing symptoms early to embracing curiosity and self-care, this episode offers hope and practical strategies for midlife women ready to take back control. If you have hot flashes during a presentation. Sleepless nights before big days. That mid-afternoon fog that won’t lift no matter how much coffee you drink. These aren’t random — they’re signals your body is changing.  What You’ll Learn: How understanding your body’s signals can reduce fear and uncertainty Why small lifestyle changes like hydration and movement lead to lasting health improvements The mindset shifts that turn menopause into an opportunity for growth. Additional Resources: Looking for a community of like-minded women navigating menopause?  Join our community The Change - https://hellohotflash.com/the-change  Ready to launch your podcast: https://hellohotflash.com/podcast-production Looking for speaking opportunities? Check out this free webinar. https://www.hellohotflash.com/sef-webinar-landing-page

Show Notes: Why do sugar cravings, weight gain, and fatigue hit so hard in midlife? In this episode of Hello Hot Flash, Stephanie Shaw talks with nurse and functional nutrition counselor Katie Kirklin about how gut health and blood sugar balance impact hormones in perimenopause and menopause. What You’ll Learn: The role of the estrobolome in estrogen regulation. How blood sugar swings affect cravings and energy. Functional nutrition steps for lasting wellness. About Our Guest: https://hellohotflash.com/episodes/bristol-stool-chart-estrogen-dominance-menopause Additional Resources: Looking for a community of like-minded women navigating menopause?  Join our community The Change - https://hellohotflash.com/the-change  Podcast Production: https://hellohotflash.com/podcast-production Speaking Engagement Finder: https://www.hellohotflash.com/speaking-engagement-finder Ep 179 https://www.hellohotflash.com/episodes/how-to-get-to-the-root-cause-of-your-menopause-symptoms?rq=andrea Bristol Stool - https://med.stanford.edu/pediatricsurgery/Conditions/BowelManagement/bristol-stool-form-scale.html

Show Notes Could your midlife fatigue, food sensitivities, or thyroid struggles be linked to something you’ve never considered—parasites? In this episode of Hello Hot Flash, certified functional medicine practitioner Dyna Vink explains how parasites impact 25–35% of North Americans, why they go undetected, and what steps you can take to protect your health. What You’ll Learn: The surprising prevalence of parasites in North America. The connection between parasites, thyroid issues, and chronic fatigue. Holistic and functional medicine strategies to address parasitic infections. Additional Resources: • Ready to launch your podcast: https://hellohotflash.com/podcast-production • Looking to grow your business through speaking: https://www.hellohotflash.com/speaking-engagement-finder About Our Guest: https://hellohotflash.com/episodes/parasites-worsen-menopause-symptoms

Alcohol has long been tied to relaxation and social life — but what if that story isn’t true? In this episode of Hello Hot Flash, Stephanie Shaw talks with Karolina Rzadkowolska, bestselling author of Euphoric, about the cultural myths surrounding alcohol, why so many midlife women are becoming “sober curious,” and what it looks like to redefine your relationship with drinking during perimenopause and menopause. Karolina shares how small changes — like questioning a weekend ritual — can lead to huge gains in energy, mood, sleep, and self-confidence. If you’ve ever wondered whether alcohol is still serving you in this stage of life, this episode offers both science and practical encouragement.

Heart disease is the #1 killer of women—but most of us don’t realize just how much menopause impacts our risk. In this episode of Hello Hot Flash, Stephanie Shaw sits down with Dr. Suzanne Steinbaum to talk about preventative cardiology, why symptoms look different in women, and how we can take charge of our health before it’s too late. What You’ll Learn: How to recognize heart disease symptoms that often go overlooked in women Why menopause is a critical time to focus on heart health Lifestyle strategies to lower your risk and strengthen your heart today Additional Resources: Ready to launch your podcast: https://hellohotflash.com/podcast-production Looking to grow your business through speaking? Check out our list of 900+ speaking engagements - both podcasts and conferences covering a host of niches - health, wellness, business, entrepreneurship, real estate, Christianity, and more. https://www.hellohotflash.com/speaking-engagement-finder

In the latest episode of 'Hello Hot Flash,' host Stephanie Shaw delves into the topic of brain fog and menopause with the insightful Dr. Anne Dunev, a naturopath, clinical nutritionist, and certified homeopath. Menopausal women often grapple with challenges like memory loss, difficulty concentrating, and brain fog due to hormonal and psychological changes. Dr. Dunev emphasizes the significance of maintaining hormonal balance, blood sugar levels, and gut health to alleviate these symptoms effectively. What You’ll Learn: Nutrient-dense foods that support cognitive health and reduce inflammation How stabilizing blood sugar can prevent mood swings and mental haze Holistic strategies for maintaining mental and hormonal balance Additional Resources: Ready to launch your podcast: https://hellohotflash.com/podcast-production Looking to grow your business through speaking: https://www.hellohotflash.com/speaking-engagement-finder

In this powerful episode of Hello Hot Flash, Stephanie sits down with Dr. Jessica Drummond, founder of the Integrative Women’s Health Institute, to explore what it really takes to heal chronic health issues in midlife. From gut imbalances to chronic pain, long COVID and hormonal shifts, Dr. Drummond shares her insights on how to move beyond surface-level symptom relief and create true, long-lasting healing. You’ll Learn: How estrogen impacts your nervous system, metabolism, and cognitive function in menopause Why root-cause healing is more effective than chasing symptoms Practical strategies for balancing stress, nourishing the microbiome, and finding joy Additional Resources:  Ready to launch your podcast:  https://hellohotflash.com/podcast-production Looking to grow your business through speaking.  Check out our list of 900+ speaking engagements - both podcasts and conferences covering a host of niches - health, wellness, business, entrepreneurship, real estate, faith-based, and more.  https://www.hellohotflash.com/speaking-engagement-finder  

In this episode of Hello Hot Flash, host Stephanie Shaw sits down with Dr. Sharon Berquist, a renowned stress management expert and Ph.D. in psychology, to uncover the powerful ways midlife women can use stress to improve their health and overall well-being. What You’ll Learn: • The difference between chronic stress and beneficial (“hormetic”) stress and why it matters in midlife • How high-intensity exercise and mental challenges can activate cellular repair and enhance resilience • Why self-expression is essential for reducing unhealthy stress and supporting long-term health Additional Resources: Ready to launch your podcast – https://hellohotflash.com/podcast-production Grow your business through speaking: https://www.hellohotflash.com/speaking-engagement-finder

Menopause is a natural part of life — but when it shows up in the workplace, it can create very real challenges that most organizations are simply not prepared to address. Symptoms like fatigue, anxiety, hot flashes, and brain fog don’t stay at home when women walk into the office… and when these go unacknowledged, they can affect productivity, morale, retention, and leadership development. In this episode of Hello, Hot Flash, Stephanie is joined by April Haberman, CEO and co-founder of MiDOViA, to talk about why it’s time to shift the narrative from “menopause is a personal issue” to “menopause is a workplace reality.” April explains how even well-intentioned employers overlook this stage of life, and how that oversight creates economic consequences for both employees and organizations. She shares real-world examples — including CVS Health becoming the first U.S. company to earn Menopause-Friendly Accreditation — that illustrate what it looks like when an organization gets it right. From establishing clear policies and accommodations to fostering a culture of open conversation, this episode explores practical ways companies can support midlife women and ensure they remain confident, productive, and empowered at work.   Three Things You’ll Learn: How menopause symptoms can impact productivity, attendance, and leadership retention in the workplace Why forward-thinking organizations are investing in menopause policies and accreditation Practical strategies you can present to HR to create supportive environments About Our Guest: April Haberman is the Co-Founder and CEO of MiDOViA, a passionate advocate and expert in women’s wellness, specializing in menstrual health, menopause, and sexual reproductive health. With over a decade of experience in global women’s health, April has an extensive background in business development, nonprofit leadership, and social enterprise creation. She has worked extensively in Africa, spearheading initiatives in menstrual health and setting up social ventures that drive sustainable impact. Her expertise spans administration, public speaking, training and development, fundraising, event planning, and curriculum development. April is a member of the Women in Global Health Seattle Advisory Panel and a committee member of the ISO Technical Advisory Group. She also holds a Wellness Health Coaching certification from the Integrative Women's Health Institute. Website: www.menopausefriendlyus.com Website: www.midovia.com Instagram: https://instagram.com/mymidovia LinkedIn: https://linkedin.com/in/mymidovia   Additional Resources : Ready to launch your podcast:  https://hellohotflash.com/podcast-production Looking to grow your business through speaking.  Check out our list of 900+ speaking engagements - both podcasts and conferences covering a host of niches - health, wellness, business, entrepreneurship, real estate, faith-based, and more.  https://www.hellohotflash.com/speaking-engagement-finder

In this episode of Hello Hot Flash, we explore how cycle tracking—yes, even during perimenopause—can help you better understand your body, improve your mental health, and support hormonal balance. Guests Laura Federico and Morgan Miller, co-authors of The Cycle Book, explain how tuning into your cycle phases can reveal early signs of hormonal imbalance and help you make smarter choices about nutrition, energy management, and emotional well-being. You’ll learn: How cycle syncing can improve decision-making, productivity, and energy Why tracking patterns like sleep and temperature matters in midlife The surprising connection between hormonal shifts, anxiety, and depression Whether your periods are regular, irregular, or gone altogether, this conversation offers a fresh approach to navigating midlife with more awareness, ease, and confidence.   About Our Guest:  Laura Federico is a psychotherapist and AASECT-certified sex and relationship therapist in private practice. https://www.laurafedericotherapy.com/thecyclebook Morgan Miller is a certified professional midwife, lactation consultant, activist, and birth center founder in private practice.   Additional Resources: The Cycle Book - https://www.laurafedericotherapy.com/thecyclebook Ready to launch your podcast:  https://hellohotflash.com/podcast-production Looking to grow your business through speaking.  Check out our list of 900+ speaking engagements - both podcasts and conferences covering a host of niches - health, wellness, business, entrepreneurship, real estate, Christianity, and more.  https://www.hellohotflash.com/speaking-engagement-finder  

In this episode of Hello Hot Flash, we explore what inclusive, whole-person menopause care really looks like. You’ll learn how to identify care that goes beyond quick fixes and actually supports your physical, emotional, and mental well-being. We cover why common symptoms like migraines, brain fog, and mood swings aren’t always “just hormones”—and why it's important to dig deeper. Dr. Taniqua Miller joins us to discuss the real barriers many women face in getting quality menopause care—especially women of color and those with disabilities—and how to advocate for yourself when you feel dismissed or unheard. Whether you’re navigating perimenopause or well into postmenopause, this episode will help you: Recognize the signs of high-quality, patient-centered care Ask better questions during doctor visits Build a menopause support plan that actually works for you

Feeling overwhelmed, distracted, or just stretched too thin? In this episode of Hello Hot Flash, former nun turned mindfulness coach Denise Pyles shares how just a few mindful minutes a day (we’re talking less than seven) can help you reset, feel grounded, and show up as your best self. If you’re a midlife woman managing career, health shifts, family, and hormones — this episode is for you. You’ll learn:   How to build “micro-moments” of calm into a busy day Why ditching perfection gives you more peace The surprising link between stillness and resilience About Our Guest: With over 35,000 hours of mindfulness practice and background as a former nun, Denise brings depth and insight into the world of mindfulness. Specializing in creating practical micro-mindfulness techniques, she serves as a guide for professionals in high-stress, high-performance fields like tech. Denise has crafted a unique approach that blends deep-rooted mindfulness practices with real-world applicability, offering valuable tools for managing stress, improving productivity, and cultivating resilience amidst the pressures of fast-paced careers and life transitions. https://www.linkedin.com/in/denisepyles/   Additional Resources: Ready to launch your podcast:  https://hellohotflash.com/podcast-production Looking to grow your business through speaking.  Check out our list of 900+ speaking engagements - both podcasts and conferences covering a host of niches - health, wellness, business, entrepreneurship, real estate, Christianity and more.  https://www.hellohotflash.com/speaking-engagement-finder