This show will deliver health & wellness tips for midlife women on how to navigate, survive, and thrive through perimenopause. If you are looking for menopause information from a menopause educator who has been through what you are facing, then you are in the right place. This podcast will provide valuable insights for midlife women who are perimenopausal or postmenopausal and for their husbands, sons, daughters, nephews, and nieces. Human Resource Diversity, Equity, and Inclusion officers can also learn how to support workplace employees who may be struggling with menopause. If you want to learn how to navigate menopause so you can sleep better, lose weight, have more energy, and regain the vibrancy you had in your youth, you are in the right place! This show will provide information to questions like: *Should I start hormone replacement therapy? *How will menopause affect my sex drive? *Should I have a pap test after menopause? *Should I have a mammogram after menopause? *Should I take supplements for perimenopause symptoms? *What foods should I eat during menopause? *What is the difference between perimenopause and menopause? *How old are you when menopause starts and stops? *How can I get a good night’s sleep? *How can I stop feeling overwhelmed? *How can I get my hair to grow? *How can I have more energy? *What type of exercise should I practice if I’m in perimenopause? *How does menopause impact my bone health? *Will being perimenopausal increase my risk for cancer? *Will menopause affect my heart?
Listen on:
7 days ago
7 days ago
Show Notes
In today’s episode, registered dietitian Dawn Palacios joins us to discuss practical ways to tackle midlife fatigue and regain lasting energy. Dawn shares her journey through burnout and how it transformed her approach to wellness.
She shares her favorite strategies for boosting energy, starting with the basics: staying hydrated, swapping processed foods for nutrient-rich whole foods, and keeping your gut healthy.
Dawn explains how small dietary changes—like adding more fiber and avoiding inflammatory foods—can make a big difference in how energized you feel each day. She also discusses why it’s essential to listen to your body’s needs and shares her “test, don’t guess” approach to identifying what’s really going on beneath the surface.
If you’re looking to break free from the cycle of midlife fatigue, this episode is packed with relatable insights and easy-to-implement tips.
Timestamps:
00:00:57 How Dawn Advocated for Herself
00:02:47 What Nutrition Does for Menopause
00:04:12 How to Beat Fatigue with Dietary Changes
00:06:03 The Importance of Gut Health
00:12:54 Common Nutrient Deficiencies
00:19:37 Mindset & Self-Care in Midlife
About The Guest
Find out more about Dawn by visiting Hello Hot Flash.
Additional Resources
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Tuesday Nov 12, 2024
Tuesday Nov 12, 2024
Show Notes
Dr. Ernesto Medina joins us to talk about Chronic Inflammatory Response Syndrome (CIRS), a condition caused by toxins like mold, and how it can mimic or worsen menopause symptoms.
He explains why some of us are more sensitive to these toxins, how they trigger inflammation, and what practical steps you can take to identify and eliminate them. If you’ve tried everything and still feel like something’s missing, tune in to uncover what could be going on behind the scenes.
For mold testing, check out these tools: ERMI Testing and HERTSMI-2 Testing to identify potential issues in your home.
Timestamps:
(00:00:02) How Toxins Affect Menopause
(00:01:04) What is Chronic Inflammatory Response Syndrome (CIRS)?
(00:04:32) Hormonal Imbalances and Their Connection to CIRS
(00:07:35) How to Identify Mold Exposure
(00:12:44) Common Household Toxins Affecting Women's Health
(00:18:32) Steps for Mold Detection and Remediation
(00:23:32) New Insights in CIRS Research
About The Guest
Find out more about Dr. Ernesto by visiting Hello Hot Flash.
Additional Resources
Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
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Thursday Nov 07, 2024
Thursday Nov 07, 2024
Show Notes
Why do so many women experience brain fog and mood swings during menopause, and what can you do about it?
In this episode, I sit down with Dr. Cat Brown, a board-certified OB-GYN and Medical Director of Winona, to discuss the connection between menopause and cognitive changes like brain fog and mood swings.
She explores the science behind how reduced estrogen levels can affect concentration, memory, and emotional regulation. Dr. Cat also shares insights on the importance of tailored hormone therapy, tips for tracking symptoms, and why staying informed is essential for advocating for your well-being.
Timestamps:
(00:04:59) Estrogen Loss Impact on the Brain
(00:10:38) Hormones' Effects on Brain Function
(00:16:21) Bioidentical Hormone Therapy (BHRT): What You Need to Know
(00:22:05) Addressing Gender Disparity in Women’s Health Care
(00:27:35) Key Takeaways for Navigating Menopause
About The Guest
Find out more about Dr. Cat by visiting Hello Hot Flash.
Additional Resources
Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
Tuesday Nov 05, 2024
Tuesday Nov 05, 2024
Show Notes
Have you ever felt like something was off with your health but couldn’t quite put your finger on it? In this episode, Marci Nettles, a former law enforcement officer, faced that same struggle—until she discovered that her breast implants were the hidden cause behind her brain fog, chronic pain, and constant exhaustion.
Marci opens up about the toxic risks of both silicone and saline implants, sharing her journey of connecting the dots between her symptoms and her implants. She explains why self-advocacy and education are crucial and how you can confidently talk to doctors and find the right support when facing similar issues.
Through her story and practical advice, Marci encourages you to listen to your body, ask the tough questions, and prioritize your health above all else.
Timestamps:
(00:02:32) Toxicity of Breast Implants
(00:05:27) How to Advocate for Yourself
(00:11:21) What Happened in Marci’s Journey
(00:16:54) Signs of Breast Implant Illness
(00:22:10) What Changes to Expect After Removal
(00:27:31) Personal Stories of Illness
About The Guest
Find out more about Marci by visiting Hello Hot Flash.
Additional Resources
Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
Thursday Oct 31, 2024
Thursday Oct 31, 2024
Are you exercising in a way that truly supports your body and mind during midlife, or could your routine (or lack of one) be holding you back? In today’s episode, I talked with fitness expert Debra Atkinson, founder of Flipping 50, about how exercise during menopause can transform not just your body, but also your mind and energy levels. She discusses common mistakes women make, why walking is good but not enough, and how adding high-intensity interval training (HIIT) and strength training can unlock big benefits for your brain.
Deborah also explains why it’s important to adjust your workouts as you age and how to balance exercise with stress management—because life’s demands don’t slow down.
If you’re unsure what exercise fits you best or just need a little motivation, this episode is packed with practical tips to help you stay sharp, energized, and support your health long-term. Tune in!
Timestamps:
(00:01:00) Common Exercise Mistakes & Brain Benefits
(00:03:00) Hormonal Changes & Fitness During Menopause
(00:08:00) Misconceptions About Exercise in Midlife
(00:12:30) Exercise for Long-Term Health
(00:16:46) Protein and Routine for Women Over 50
(00:28:53) What Movement Means for Blood Sugar
(00:33:57) How to Fit Exercise into a Busy Lifestyle
About The Guest
Find out more about Debra by visiting Hello Hot Flash.
Additional Resources
For curated products and services tailored to midlife women, visit our shop here.
Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
Listen to my limited series podcast "Christian Women and Menopause" for Bible-based strategies on dealing with menopause symptoms like stress, anxiety, and depression.
Tuesday Oct 29, 2024
Tuesday Oct 29, 2024
Show Notes
In today’s episode, Dr. Anna Marie Frank addresses an important question for many women: How can you rewire your brain to enhance your mental and emotional well-being without turning to medication?
Dr. Frank shares her journey and offers practical tips for boosting brain health naturally. She discusses the role of nutrition—what to eat to support your mind and lift your mood—and how to shift negative thought patterns.
She also talks about the unique challenges women face, like hormonal changes and everyday stress, and provides easy techniques, such as acupressure, that you can use at home. Tune in for helpful insights and simple steps to feel more balanced and empowered on your mental wellness journey!
Timestamps:
(00:04:55) How to Shift Your Mindset
(00:10:46) Top Brain Supplements to Choose
(00:15:54) How Does Energy Healing Help
(00:20:54) What Nutrient Deficiencies Affect Brain Health
(00:25:58) How to Listen to Your Body
(00:30:44) How to Rewire Your Brain
About The Guest
Find out more about Dr. Anna Marie by visiting Hello Hot Flash.
Additional Resources
Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
Thursday Oct 24, 2024
Thursday Oct 24, 2024
Today's episode is sponsored by Midi Health. The experts at Midi Health understand exactly what you’re going through because they specialize in menopause care. Their clinicians provide safe, effective, and FDA-approved solutions designed specifically for you. Plus, Midi care is covered by major insurance providers, so you don’t have to worry about hidden costs or membership fees.
You deserve to feel great, and Midi can help you get there. Schedule a virtual visit today to discuss your symptoms in depth with their experts. You’ll leave feeling heard and with a personalized plan to start feeling better.
Visit JoinMidi.com and take the first step toward relief.
Show Notes
In today’s episode, I sit down with Andrea Nakayama, a functional medicine nutritionist and expert in systems biology, to explore the hidden factors behind chronic health issues, especially during perimenopause and menopause. What if the solution to your symptoms lies deeper than you think?
Andrea introduces us to the concept of "root causes," revealing how three critical factors—genetics, digestion, and inflammation—often underpin chronic conditions. Rather than merely treating symptoms, she emphasizes the importance of a personalized, holistic approach to truly address these underlying issues.
We also discuss the limitations of the conventional medical model, which often prioritizes quick fixes over understanding each woman's unique biochemistry and story. You’ll gain practical tips on how to become an empowered advocate for your own health, tuning into your body’s signals and making lifestyle changes that get to the heart of your symptoms.
Timestamps:
(00:03:09) - What’s the Systems Biology Approach?
(00:05:37) - Ditching Quick Fixes for Real Solutions
(00:11:05) - Signs vs. Symptoms: What’s the Difference?
(00:16:50) - How Genes, Digestion, and Inflammation Matter
(00:22:33) - Three Simple Dietary Tips for Better Health
(00:27:36) - What You Need to Know About Healthcare Limits
To learn more about Andrea’s work and resources, click here.
Additional Resources
Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
Tuesday Oct 22, 2024
Tuesday Oct 22, 2024
Show Notes
Are you that person who gets into bed, only to lie there for hours, just trying to fall asleep? In today’s episode, we’re keeping it real about the sleepless nights that come with perimenopause and menopause.
I sit down with Dr. Candice Seti, a psychologist and sleep expert, to chat about why your hormones (think estrogen, progesterone, and cortisol) might be the reason you can’t fall or stay asleep.
Dr. Seti breaks down simple, practical tips to help you get the sleep you need—whether it's managing your mindset (no more stressing about sleepless nights!), making a few lifestyle tweaks, or figuring out the right bedtime routine for you. It’s all about finding what works, so you can wake up feeling more rested.
Timestamps:
(00:02:36) - The Link Between Weight, Sleep, and Hormones
(00:06:04) - How Estrogen and Progesterone Impact Your Sleep
(00:11:39) - How Negative Thoughts Create Insomnia
(00:16:54) - Top Sleep Hygiene Practices and Treatment Options
(00:23:12) - Adjusting to New Sleep Patterns During Midlife
To learn more about Dr. Candice’s work and resources, click here.
Additional Resources
Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
A weekly interview-style podcast that is helping midlife women navigate wellness, relationships, and business. Learn from the experts how to control hot flashes, sleep better, increase your libido, and tackle anything midlife may throw at you.