Hello, Hot Flash: Christian Menopause, Weight Loss, Hormones & Midlife Health
If you're a Christian woman navigating perimenopause or menopause — and you're exhausted, gaining weight, not sleeping, and not getting real answers from your doctor — you found the right place.
Hello, Hot Flash is a faith-informed, science-based menopause podcast hosted by Stephanie Shaw — a menopause advocate who saw 18 doctors, visited two world-renowned medical facilities, and spent $20,000 out of pocket before finally finding relief. She built this show so you don't have to go through what she did.
Each week, Stephanie talks with gynecologists, menopause specialists, hormone experts, functional medicine doctors, nutritionists, and real women who've been there — breaking down the most-searched menopause topics in plain language:
Menopause weight loss and belly fat · hot flashes and night sweats · sleep problems and 3AM wake-ups · HRT vs. BHRT vs. natural remedies · hormone health and estrogen · testosterone and libido · brain fog and focus · anxiety and depression · insulin resistance and metabolism after 40 · sugar cravings · heart health and bone density · hair loss, joint pain, and heart palpitations · vaginal dryness · irregular periods and frozen shoulder
Women who listen to Hello, Hot Flash get real answers to the questions that keep them up at night — and the faith to trust that God designed this body and this season with purpose:
- HRT vs. Bioidentical HRT vs. natural remedies — what's actually right for you?
- How to balance your hormones naturally and effectively.
- What really works for hot flashes and night sweats.
- How to sleep all night and finally beat insomnia.
- How to lose weight and keep it off after 40.
- How to reduce brain fog and sharpen your focus so you can show up fully — at work, at home, and in your calling.
- How menopause affects your sex drive and your relationships — and how Jesus meets you even there.
- The best foods and supplements for midlife health.
- How much protein you need, how much water you should drink, and what your body is actually asking for.
- How menopause impacts your bones, your heart, and your long-term health — and why the Holy Spirit is as much a part of your healing as any hormone panel.
This is a show where your faith and your health belong in the same conversation. Hello, Hot Flash is ranked in the Top 3% of Podcasts Worldwide (Listen Notes) and named one of Feedspot's Top 25 Best Menopause Podcasts of 2025.
Real questions. Real answers. No dismissals.
Subscribe now and join women around the world who are taking back this season — with clarity, confidence, and faith.
Show notes, resources, and bonuses at https://hellohotflash.com
If this show has helped you, please leave a review — no woman should have to navigate menopause alone.
Episodes
Episodes
Dec 19, 2024
Dec 19, 2024
46 min
In this episode of 'Hello Hot Flash,' Andrea Donsky, a nutritionist and co-founder of Morphus, discusses the latest menopause research and its impact on women's health care. Andrea, soon to be a published menopause researcher, shares fascinating insights from her studies, including the discovery of over 103 menopausal symptoms, significantly more than the widely recognized 34.
Andrea explores the importance of educating women and doctors about these symptoms to ensure better diagnosis and treatment. The conversation also covers lifestyle adjustments, the importance of whole foods, and the validity of supplements in alleviating menopausal symptoms.
During the conversation, Andrea emphasizes the need for women to advocate for their health and provides practical tips for preparing for doctor visits.
TIMESTAMP
00:00 Welcome and Introduction
00:19 Meet Andrea Donsky: Menopause Advocate
00:38 The Importance of Menopause Research
01:24 Uncovering Menopausal Symptoms
04:39 Phantom Smells and Other Surprising Symptoms
07:19 Common Menopausal Symptoms
09:43 Navigating Medical Support
11:56 The Emotional Impact of Menopause
17:37 Hope for the Future: Changing Perceptions About Menopausal Women
19:41 Normalizing the Menopause Conversation
22:18 Personal Experiences with Perimenopause
22:41 Lifestyle Adjustments for Menopausal Relief
25:18 The Importance of Nutrition and Supplements During Menopause
26:57 Empowering Women with Menopause Research and Data
29:34 Challenges in Medical Consultations
36:01 The Role of Supplements and Lifestyle Changes for Mid-Aged Women
37:45 Empowerment and Confidence in Your 50s
40:06 Facing Misogyny in Business
43:14 How Mid-Aged Woman Can Connect with the Community
43:53 Conclusion and Final Thoughts
About The Guest
Find out more about Andrea Donsky by visiting Hello Hot Flash.
Additional Resources
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.
Dec 12, 2024
Dec 12, 2024
35 min
Show Notes
Are you feeling overwhelmed by the information surrounding hormone replacement therapy (HRT) and wondering if it could help with midlife weight gain? In this episode, we're joined by Dr. Liz Lyster, an OB-GYN and hormone specialist, about everything you need to know regarding HRT.
Dr. Lyster will explain how HRT has evolved, address common myths, and explain how it can be a valuable tool for women experiencing stubborn weight changes during menopause. She doesn’t stop at the science; she also emphasizes the practical aspect, discussing how lifestyle changes can enhance the effectiveness of HRT, along with the latest research on the safe duration of its use.
Whether you're curious about the types of hormones your body may need or how HRT relates to managing your long-term health, this episode aims to provide answers to your questions.
Timestamps
(00:01:31) A History of HRT and Current Evidence
(00:07:11) How Long is HRT Safe to Use?
(00:13:10) HRT and Weight Gain: What’s the Link?
(00:15:11) The Impact of Exercise on Menopausal Health
(00:21:57) Timing in Intermittent Fasting
(00:27:12) Role of Protein in Diet
(00:31:42) Gut Health, Thyroid, and Their Role in Weight
About The Guest
Find out more about Dr. Liz 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.
Dec 5, 2024
Dec 5, 2024
34 min
Show Notes
If weight gain during menopause has been a challenge, you might have heard of Ozempic—one of the GLP-1 medications making waves for weight loss. But how exactly does it work, and is it right for you?
In today's episode, Dr. Dominika Hertsberg and I dive into how Ozempic can help with weight loss by controlling hunger and boosting metabolism.
But what if you’re not ready for medication just yet? No worries—we also talk about simple, natural ways to support your weight loss journey, including diet and exercise.
Tune in to learn if GLP-1 drugs could fit your health goals—or if a few diet and lifestyle tweaks are all you need.
Timestamps
(00:01:26) What are GLP-1 Drugs
(00:05:22) How GLP-1 drugs reduce inflammation
(00:06:24) Potential Side Effects and Risks
(00:09:00) Nutrition and Muscle Maintenance on GLP-1
(00:18:52) How GLP-1 drugs affect the gut-brain axis
(00:22:01) Future Implications in Medicine
(00:25:37) Natural Ways to Boost GLP-1
About The Guest
Find out more about Dr. Dominika Hertsberg 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.
Nov 28, 2024
Nov 28, 2024
38 min
Show Notes
Reading food labels is one of the best ways to make healthier choices, especially during menopause. With all the claims like “natural,” “organic,” and “low sugar,” it’s hard to know what’s really in the products we buy.
In today’s episode, Coach Charlie Jordan Brookins helps us decode food labels. She explains confusing terms like “natural flavors,” why omega-3 oils are essential, and how to choose the right fats for our health.
It's time to stop blindly trusting labels and start making choices that truly benefit your body. Tune in to learn how to select products that genuinely support your health—no more guessing!
Timestamps
(00:01:43) What “Natural Flavors” Really Means
(00:02:48) The Importance of Label Reading
(00:05:07) Organic vs. Non-GMO: Which Matters More?
(00:09:23) Hidden Sugars: What to Watch For
(00:17:36) Best Fats & Oils for Menopause
(00:21:51) Understanding Fiber on Labels
(00:23:23) Managing Sodium Intake
(00:33:04) Meal Prep Tips for Menopausal Health
About The Guest
Find out more about Coach Charlie by visiting Hello Hot Flash.
Additional Resources
Join the Proverbs 31 Push-Up Challenge with Coach Charlie for a stronger, shapelier you in just 31 days! Sign up at http://www.proverbs31strong.com.
Explore how outdated laws and harmful farming impact your health. Visit https://www.ewg.org/ for insights from the Environmental Working Group!
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.
Nov 26, 2024
Nov 26, 2024
45 min
Show Notes
Have you ever felt like the foods you used to enjoy are suddenly working against you during menopause?
In today’s episode, hear from our guest, Dr. Sarah Berry—nutrition researcher, professor, and chief scientist at ZOE, to explore the connections between nutrition, gut health, and menopausal symptoms.
Dr. Sarah shares insights from her extensive research into how menopause changes our bodies, why some foods cause more issues now than before, and simple, science-backed tips to help you feel better. From meal timing to managing cravings, this conversation is packed with practical tips for midlife women.
If you’re tired of trial-and-error diets and want strategies that work, this episode is for you!
Timestamps
(00:00:00) Importance of Gut Health
(00:05:14) How Menopause Influences Disease Risk
(00:12:30) Gut Microbiome's Role in Menopause
(00:20:05) Common Menopause Symptoms Explained
(00:28:40) Meal Timing's Effect on Glucose
(00:35:18) Personalized Nutrition for Menopause Relief
(00:42:50) Simple Dietary Swaps to Get Started
About The Guest
Find out more about Dr. Sarah 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.
Nov 21, 2024
Nov 21, 2024
25 min
Show Notes
Have you noticed unexpected shifts in your mood or anxiety levels lately? Menopause could be the reason behind it. In this episode, Dr. Allie Sharma, a seasoned psychiatrist, joins us to explain the often-overlooked connection between menopause and mental health.
Dr. Allie explores why hormonal changes—like drops in estrogen and progesterone—can bring on symptoms like anxiety, irritability, and even brain fog.
She shares her expert insights on recognizing these signs, navigating treatment options, and advocating for the support you need from healthcare providers. Plus, we discuss how to talk with family members about these changes so they can better understand and support you through this life stage.
Timestamps
(00:00:41) The Mental Health Impact of Menopause
(00:03:07) Hormonal Impact on Anxiety and Mood
(00:06:11) Understanding Anxiety vs. Depression
(00:09:12) Misconceptions in Mental Health Treatment
(00:11:44) Advocating for Yourself in Healthcare
(00:16:19) Educating Family for Better Support
(00:20:04) Brain Health Research and Menopause
About The Guest
Find out more about Dr. Allie 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.
Nov 19, 2024
Nov 19, 2024
37 min
Show Notes
Did you know that chronic stress can increase cravings and even lead to weight gain by disrupting your body's hormone balance?
In today’s episode, Dr. Priyanka Venugopal, OB-GYN, turned stress and health coach, shares how stress influences our brain's reward system, sparking cravings and emotional eating, and she explains down why common habits—like reaching for snacks after a long day—are often driven by more than just hunger.
Dr. Priyanka explains how understanding our "stress types" (fight, flight, freeze, and fawn) can help us rewire our responses and take control of our choices. Get ready to discover practical ways to interrupt these patterns and achieve a healthier mind-body balance.
Timestamps
(00:01:35) The Food Industry's Role in Stress-Induced Weight Gain
(00:04:01) Can We Rewire Our Brains? The Power of Neuroplasticity
(00:07:06) Identifying Your Stress Triggers
(00:13:16) The Role of Cortisol in Weight Gain
(00:19:01) Holistic Weight Loss Approach: Science and Mindset
(00:23:18) Breaking the Blame Game Cycle: Accountability and Choice
About The Guest
Find out more about Dr. Priyanka 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.
Nov 14, 2024
Nov 14, 2024
25 min
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
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.
Hello, Hot Flash
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.