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PODCAST

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

Hello, Hot Flash - A Weekly Conversation About Perimenopause, Menopause And Women’s Midlife Health: Real Talk, Expert Advice, and Practical SolutionsThis show will empower you to learn more about your changing body and teach you how to navigate perimenopause, menopause, post-menopause, midlife 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

health & fitness self-improvement

All Episodes

38:35

Bria Gadd, The Period Whisperer: How to protect...

Hello, Hot Flash: Conversations about menopause,... ·

2026/04/23

Show NotesIf you’ve been doing everything “right” but still feel off—low energy, stubborn weight, unpredictable moods—this episode will help you understand why. Midlife isn’t just about hormones declining; it’s about your body asking for a new level of awareness and care. In this conversation, Bria Gadd, known as The Period Whisperer, shares how to recognize the early “whispers” your body sends before they turn into louder symptoms. From adrenal health to gut balance, she reframes menopause as a

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16:35

Menopause and the Power of Finally Saying What You...

Hello, Hot Flash: Conversations about menopause,... ·

2026/04/21

Show NotesThere’s a moment in midlife that many women don’t expect—and rarely talk about. Your body stops keeping up with the pace you’ve been living… and suddenly, everything feels harder. In this episode, I’m sharing a personal turning point—years of saying yes to serving, leading, and showing up for everyone else, followed by a physical and mental crash that forced me to confront something I had been avoiding: my life had no rhythm, only responsibility. If you’ve been feeling exhausted,

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33:32

Easy Ways To Uncomplicate Wellness In Midlife | 276

Hello, Hot Flash: Conversations about menopause,... ·

2026/04/16

Show Notes In this episode of Hello, Hot Flash, wellness coach and podcast host Jenn Trepek joins us to break down what’s really happening inside the body during menopause—and why the solution isn’t more willpower or stricter rules. Midlife wellness can feel confusing. One expert says to cut carbs, another says carbs are essential. One plan tells you to fast, another says you’re damaging your hormones by skipping breakfast. And meanwhile, you’re exhausted, craving snacks at night, and wondering why

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14:51

The Hidden Opportunity in Menopause Many Women Don’t...

Hello, Hot Flash: Conversations about menopause,... ·

2026/04/14

Show NotesMenopause is often framed as a season of loss, but there is another layer many women miss: it can also be a powerful opportunity for clarity, alignment, and transformation in midlife. In this episode, Stephanie Shaw explores how menopause creates a “pause” that reveals what your body, mind, and life have been trying to communicate all along—backed by both science and Scripture. What You Will Learn: Why menopause can act as a biological and emotional “window of change” where your body

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33:38

Should You Have a Hysterectomy? How to Decide | 274

Hello, Hot Flash: Conversations about menopause,... ·

2026/04/09

Show NotesFor many women in midlife, the word hysterectomy can bring a flood of questions, fear, and confusion. Is it the right solution for heavy bleeding, pelvic pain, or fibroids? Will it trigger menopause? And how do you know if surgery is truly necessary? In this episode of Hello Hot Flash, I’m joined by Dr. Lindsay Shirreff, an academic obstetrician and gynecologist specializing in mature women’s health and menopause. With more than a decade of clinical experience, she walks us through

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29:39

Menopause Coaching Episode: How to Build Healthy...

Hello, Hot Flash: Conversations about menopause,... ·

2026/04/08

Show NotesBuilding healthy habits in midlife can feel frustrating. You try to eat well, move more, and take care of yourself—yet consistency feels harder than it used to. In this live coaching episode, Stephanie Shaw works with a client who wanted help creating sustainable habits during menopause. If you’ve ever wondered why healthy routines feel difficult to maintain—or why motivation fades after a few weeks—this conversation will help you see what’s actually happening beneath the

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37:13

Surviving a Messy Midlife: Practical Tips for...

Hello, Hot Flash: Conversations about menopause,... ·

2026/04/02

Show NotesMidlife has a way of pulling back the curtain on everything we thought we had figured out. Careers shift. Relationships evolve. Our bodies change. And the confidence that once felt automatic can suddenly feel fragile. But what if the “mess” isn’t a failure… it’s a signal that something new is being built? In this episode, entrepreneur and community builder Lisa Resnick joins us for an honest conversation about navigating the complicated middle chapters of life. Together, we explore what

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12:58

Learn How to Eat Right for Weight, Sleep, Stress and...

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/31

Show NotesThere’s a moment most women hit in midlife when they realize, “This shouldn’t be this hard.” You’re trying, you care about your health, and you love God—but your body feels unpredictable, habits inconsistent, and progress stalled. In this episode, Stephanie Shaw shares why coaching is the key to bridging the gap between what you know and what you actually do. Through one-on-one guidance, she helps women clarify their patterns, apply nutrition and lifestyle strategies to real life, and

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42:15

How To Care For Your Oral Health During Menopause...

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/26

Show NotesYou’re brushing, flossing, and doing everything “right”… so why are your gums bleeding, your mouth dry, or your teeth suddenly sensitive? In this episode, we uncover a connection most women are never told about: how menopause directly impacts your oral health—and why it matters more than you think. Stephanie sits down with Sarah Chavarria, CEO of Delta Dental of California and Affiliates, to break down the science behind hormonal changes, saliva production, and inflammation—and how these

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13:36

Carbs, Fats, and Menopause: How to Eat for Hormone...

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/24

Show NotesYou’ve been told to eat healthy—but suddenly, nothing seems to work. The scale won’t move, your energy crashes after meals, and every expert seems to say something different about carbs and fats. It’s no wonder you feel confused, frustrated, and stuck. In this episode, we’re simplifying what your body actually needs during menopause. Because the issue isn’t that you’re doing it wrong—it’s that your body has changed, and your nutrition needs to change with it. We break down how

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41:17

Relieve Pain, Stop Leaking, Ease Constipation: The...

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/19

Show NotesIf you’ve ever wondered why your body feels harder to manage in midlife—why you’re dealing with bladder leaks, pelvic pain, or constipation that no one prepared you for—this episode will change how you think about your body. Because here’s the truth: these symptoms are common, but they are not normal. In this conversation, we’re breaking down one of the most overlooked pieces of women’s health—your pelvic floor. And for many women in perimenopause and menopause, this is the missing link

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17:45

Plant Estrogen Explained: What Midlife Women Need to...

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/17

Show NotesWomen navigating perimenopause and menopause often hear two completely opposite messages: estrogen is declining and causing symptoms… but foods that contain plant estrogens should be avoided. No wonder so many women feel confused about what to eat. In this episode of Hello, Hot Flash, we unpack the real science behind phytoestrogens—naturally occurring plant compounds found in foods like soy, flaxseeds, lentils, and chickpeas. Instead of replacing estrogen or dramatically changing

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44:05

How To Finally Get A Good Night's Sleep When You Are...

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/12

Show NotesIf you’re exhausted but wired… doing “all the right things” yet still lying awake at night… or waking up at 3 a.m. wondering what happened to your sleep—you are not broken, and you are not alone. During perimenopause, hormonal shifts quietly disrupt the systems that once made sleep feel effortless. Declining estrogen, rising cortisol, and suppressed melatonin can turn bedtime into a nightly struggle—leaving you tired, foggy, and frustrated the next day. And too often, women are told this

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16:21

Why Strength Training Matters in Menopause (And the...

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/10

Show Notes Many women reach midlife and feel like their body suddenly changed without explanation. You’re eating healthy, trying to stay active, and yet your strength feels lower, your metabolism slower, and everyday tasks feel harder than they used to. This episode explores one of the most overlooked changes of menopause: muscle loss. Beginning in our late 30s and accelerating through our 40s and 50s, women naturally lose skeletal muscle mass—a process known as sarcopenia. As estrogen declines,

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25:58

How To Talk To Your Daughter About Perimenopause | 264

Hello, Hot Flash: Conversations about menopause,... ·

2026/03/05

Show Notes Perimenopause doesn’t just affect the woman experiencing it—it shapes how the next generation understands their bodies, hormones, and health. Yet most daughters are left completely unprepared for what’s coming, while mothers are navigating it in real time with little support themselves. In this episode, Stephanie Shaw is joined by Lauren Tetenbaum, therapist, menopause educator, and author of Millennial Menopause, for a powerful conversation about how to talk to your daughter about

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46:54

262 Practical Ways To Heal The Whole Body - Without...

Hello, Hot Flash: Conversations about menopause,... ·

2026/02/26

Show NotesMany women in midlife are told that their only options are prescriptions, hormone therapy, or “just learning to live with it.” But what if healing doesn’t start with another pill—what if it starts with understanding how your whole body works together? In this episode, Stephanie Shaw is joined by Victoria Maizes, MD, founding executive director of the Andrew Weil Center for Integrative Medicine, to explore how women can support healing, energy, and resilience without relying solely on

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20:06

Grief, Loss and Menopause: How to Cope - Ep 261

Hello, Hot Flash: Conversations about menopause,... ·

2026/02/24

Show Notes Grief in midlife is different. When you’re navigating perimenopause and you lose someone you love, the emotional weight doesn’t just sit in your heart—it moves through your body. Sleep changes. Blood sugar swings. Energy drops. Irritability rises. You question your strength. You wonder why you’re not “handling it better.” In this Tuesday solo episode of Hello Hot Flash, I share personally about losing my last great aunt—the keeper of our family history—and my sister, who fought cancer

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56:32

260 From Brain Fog to Better Energy: How Optimizing...

Hello, Hot Flash: Conversations about menopause,... ·

2026/02/19

Show NotesIf you’re eating “healthy,” doing all the right things, and still dealing with stubborn weight, brain fog, fatigue, or digestive issues, your gut—not your willpower—may be the missing link. In this episode, Stephanie Shaw is joined by board-certified functional health coach Anu Simh, founder of Nine Arms of Wellness, to explore how gut health acts as a command center for hormones, metabolism, inflammation, and energy—especially during perimenopause and menopause. As estrogen levels

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17:58

259 What To Do When You Feel On Edge

Hello, Hot Flash: Conversations about menopause,... ·

2026/02/17

Show Notes In this episode of Hello, Hot Flash, we unpack what’s really happening when you feel on edge during perimenopause and post-menopause. You’ll learn how shifting estrogen levels impact your brain, mood, and stress response — and why even small stressors can suddenly feel big. We also talk about the hidden role of blood sugar swings, poor sleep, and nervous system overload in anxiety and emotional reactivity. Then we layer in something deeper: how faith and science work together. Because

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44:34

258 Embrace Your Menopause Story: Confessions Of A...

Hello, Hot Flash: Conversations about menopause,... ·

2026/02/12

Show NotesWhat if menopause wasn’t something to endure—but a story to embrace, reclaim, and even celebrate? In this powerful and deeply human conversation, storyteller, performer, and cultural icon Satori Shakoor shares her journey from the funk-filled stages of Parliament Funkadelic to the deeply personal, laugh-out-loud honesty of her one-woman film Confessions of a Menopausal Femme Fatale. With warmth, humor, and fearless truth, Satori invites women to step out of silence and into

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272 results

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