Hello, Hot Flash: Conversations about menopause, women’s health and mindset for midlife women.
A Weekly Conversation About Menopause And Women’s Health: Real Talk, Expert Advice, and Practical Solutions This show will empower you to learn more about your changing body and teach you how to navigate perimenopause, menopause, and beyond with confidence. Our mission is to provide science-backed insights, expert interviews, and practical strategies to help you make informed decisions about your health. Each week, we talk with medical experts, integrative health practitioners, hormone specialists, or wellness professionals to break down the most-searched topics on perimenopause, menopause, post-menopause, and women’s health, including: *HRT vs. natural remedies—what’s right for you *How to understand and balance your hormones *What really works for hot flashes and night sweats *How to improve sleep and beat insomnia *Why weight gain happens—and how to manage it *Ways to sharpen focus and reduce brain fog *How menopause affects your sex drive and your relationships *The best foods and supplements for midlife health *How menopause impacts bone, heart, and overall health Whether you’re looking for natural remedies, HRT guidance, or lifestyle hacks to feel like yourself again—you’re in the right place! We’re here to help you take charge of your health, ask the right questions, and explore the options that work best for you. Join the conversation—because every woman deserves to feel her best at every stage of life.
Episodes
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 b...
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:
- Read more
What You’ll Learn:
- The surprising prevale...
232 Curious about going alcohol free? Karolina Rzadkowolska, Euphoric AF, shares the health benefits
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 menopa...
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 th...
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...
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:
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 challenge...
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, 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 emotio...
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 bar...
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-...
Feeling foggy, anxious, or just not like yourself? Herbalist and author Rachelle Robinett joins Stephanie to explore how plant medicine supports stress relief, hormone balance, and overall midlife wellness. Learn simple ways to integrate herbalism into your everyday life and why it’s a powerful tool for women navigating menopause.
What You’ll Learn:
- Herbs that calm anxiety and support brain health ...
Autoimmune diseases often go undetected, especially in women over 40. In this episode, Dr. Bonnie Feldman and Stephanie Shaw unpack how hormones, stress, genetics, and even your relationships may be impacting your health. Learn how to connect the dots, speak up for your needs, and take a holistic approach to healing.
What You’ll Learn:
- How to recognize early autoimmune symptoms
- Read more
In this episode of Hello Hot Flash, host Stephanie Shaw sits down with nutrition expert Dawn Navaratnasingam to break down what midlife women really need to know about food, without the noise, confusion, or overwhelm.
As hormones shift during midlife, everything from your energy levels to your digestion can start to feel… different. What worked for your body five or ten years ago may no longer serve you now. That’s why understandin...
Menopause can feel like the end of something—but what if it's really the beginning of a new way to live, think, and grow? In this episode of Hello Hot Flash, we explore how women can embrace midlife as a time of authenticity, transformation, and deep self-care. We talk about how to navigate menopause with accurate education, where to find trusted resources, and how to shift your mindset so you don’t just cope—you thrive.
What You'l...Menopause is a natural part of life, but that doesn’t mean it’s easy. I’ve experienced the exhaustion, the thinning hair, the mood swings—and the confusion that comes when you feel like your body is changing faster than you can keep up.
In this episode, I’m sharing my personal journey with menopause and the lessons I’ve learned along the way—especially when it comes to mental health. For too long, I thought what I was feeling was “...
If you’ve tried every diet and still feel stuck, this episode is for you. Stephanie breaks down the 7 most common midlife weight loss mistakes — and what to do instead. These insights will help you build a sustainable, enjoyable routine that actually supports your metabolism.
What You’ll Learn:
- Why “all-or-nothing” thinking sets you up to fail
- How ditching entire food groups can sabotage your hormones
- The smarter way to plan m...
In this episode of Hello Hot Flash, I sit down with Leslie Gordon Christie, a renowned mindset and personal development coach, and founder of Buff Nation: 40+ and Fabulous. Leslie is on a mission to help women over 40 break free from limiting beliefs, reclaim their energy, and step into the strongest version of themselves—mentally, emotionally, and physicall...
Is hair loss during menopause just something we have to accept? Absolutely not. In this candid solo episode, host Stephanie Shaw, certified nutrition coach and menopause advocate, debunks the myth that hair thinning is just a cosmetic issue or “normal aging.”
Stephanie shares her personal hair loss journey and what helped her regrow confidence—and her hairline. You’ll learn the hormonal causes behind menopause-related hair loss, ke...
Popular Podcasts
It’s 1996 in rural North Carolina, and an oddball crew makes history when they pull off America’s third largest cash heist. But it’s all downhill from there. Join host Johnny Knoxville as he unspools a wild and woolly tale about a group of regular ‘ol folks who risked it all for a chance at a better life. CrimeLess: Hillbilly Heist answers the question: what would you do with 17.3 million dollars? The answer includes diamond rings, mansions, velvet Elvis paintings, plus a run for the border, murder-for-hire-plots, and FBI busts.
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Clay Travis and Buck Sexton Show. Clay Travis and Buck Sexton tackle the biggest stories in news, politics and current events with intelligence and humor. From the border crisis, to the madness of cancel culture and far-left missteps, Clay and Buck guide listeners through the latest headlines and hot topics with fun and entertaining conversations and opinions.
The official podcast of comedian Joe Rogan.