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

#070 - How I’m Using Podcasting To Change Lives

In this episode, I'll be sharing my personal journey of dealing with a health crisis and how that experience has inspired me to empower and support women going through menopause. As a solo episode, it's just you and me today, but I'm excited to share my story and offer tips on how to use podcasting as a platform for change.
 
Key Takeaways
Mental health issues such as anxiety can have a significant impact on an individual's ability to carry out daily activities, and may require support from loved ones. 
It can be difficult for individuals to accept help from loved ones and may lead to feelings of shame or embarrassment. 
Health problems cause one to be disempowered, afraid, and angry at oneself.
Unhealthy habits, including overeating and not managing stress effectively, contributes to developing health problems that can in effect cause feelings of regret and frustration later on.
After experiencing a variety of physical and emotional symptoms for a long time and spending a significant amount of money seeking medical help, I realized that my problems were related to my diet and stress levels.
After successfully recovering from health issues, I decided to share my story and help other women who may be experiencing similar symptoms by becoming certified in health and wellness and creating resources to support them.
As we age, the food we eat plays a bigger role in our health than we may imagine. Menopause brings physical changes like weight gain and wrinkles, but also internal changes that increase the risk of cardiovascular disease and osteoporosis.
Taking care of our bodies through proper nutrition, hydration, exercise, and stress management can help prevent and reverse many health issues associated with aging and menopause, and improve our overall well-being.
Finding joy and purpose in life, outside of work and other stressors, can also contribute to improved mental and physical health.
The Mastering Menopause course can help women understand their body, lean into aging, and learn how to eat for their body. The course empowers women to advocate for themselves when they see their physicians and reframe the male-coined term "menopause" into something positive.
The community built around Mastering Menopause is designed to empower women who are new to this way of thinking and those who need a reminder of how awesome they are.
Menopause is not the end, but the beginning of a new phase in life. It offers freedom and wisdom to make decisions that serve oneself and those around them. The "Grandmother Hypothesis" highlights the importance of elders in the rearing of future generations and the place of mature people in society.
Understanding the root cause of your eating habits is key to making a mindset shift and healing your hormones during menopause. Once you identify the barriers holding you back from eating for your body, you can begin to operate at a higher level and wear the term "menopausal" as a badge of honor.
At the end of the day, my motivation for creating the podcast and the course is not about downloads or revenue, but about reaching as many women as possible to help them live empowered, healthy lives.
 
About The Guest:
Stephanie Shaw is a podcaster, educator, and nutrition coach. She’s also a midlife wife, mom, granny, foodie, and self-described health-education nerd. She’s passionate about sharing what she learned while naturally healing her body from a two-year physically and emotionally debilitating health crisis. She loves to share my knowledge with others who may find themselves in a similar situation. Learn more about her work in the following channels:
https://www.hellohotflash.com/
https://stephanielynnshaw.com/
https://instagram.com/hellohotflashpodcast
https://www.linkedin.com/in/stephanielynnshaw/
https://www.facebook.com/groups/hellohotflashpodcast
 
Additional Resources:
Podcast Partnership Opportunity
Mastering Menopause

​​#069 Easy Ideas For Making Yourself A Priority With Dr. Lisa Petty

 
Key Takeaways
In midlife, it can be challenging for women to make space for themselves and their self-care. Women often find their identities tied up with others, so finding time for themselves can seem selfish. They may also feel overwhelmed by the demands of their jobs and families.
Instead of telling stories and passing on information to our daughters and our granddaughters and our sisters, we hold it back. We hold back the unpleasant stories—such as those on menopause—about what it's like to be a woman in this world.
Midlife alchemy involves transforming something ordinary into something magical and empowering. 
During midlife, individuals may feel stuck in a rut and experience a sense of emptiness or lack of purpose. This feeling can be due to hormonal changes associated with perimenopause and menopause. However, we can see this as an opportunity to reinvent oneself and create a more fulfilling life by embracing the changes and stepping into one's own power—hence the term “midlife alchemy”.
The idea of empowering women to choose their own path in life instead of being tied to traditional roles ended up becoming overwhelming. Women were told to do everything and lacked mentors to guide them, especially those who came of age in the 80s, 90s, and early 2000s.
Research shows that most men still want women to fulfill traditional roles of taking care of the home and family, while also working outside the home. This pressure to have it all, combined with consumerist culture and social expectations, causes women's wellbeing and self-care to suffer as they try to fulfill all these obligations.
On the other hand, men also struggled with the rapid changes in gender roles and traditional family dynamics. They were used to having their mothers take care of the home.  There was also the lack of conversation between fathers and sons about these role changes.
During midlife, women gain wisdom and experience stirrings in their soul, where they feel that there is more to them than what they have accomplished. They realize they have more time behind them than ahead and start thinking about their legacy.
The concept of self-care is viewed differently by women, with some believing it to be superficial like getting their nails done, while others consider it to be seeking mental health professionals and physical checkups. The problem is that everyone has a different understanding of what self-care means. 
Self-care shaming occurs on both sides, with some feeling shame for their self-care choices and others shaming those who do not prioritize self-care. This creates a culture of shame surrounding self-care, which can undo the positive effects of taking care of oneself.
To figure out who they are now, women need to let go of social expectations that weigh them down and reflect on their beliefs and thoughts. Beliefs that have been passed down through culture, family, and social programming can be deeply ingrained, and it's important to test them to see if they still hold true. Women should focus on what they truly want and figure out their own desires and priorities.
Dr. Petty encourages women to get out of their heads and back into their bodies to listen to their heart and gut, which are powerful tools that help them make decisions from a place of empowered feminine wisdom and energy. 
When someone pushes back against your growth, it's not about you, but rather their fear of being left behind. Have conversations with family members who may resist your personal growth and changes. These conversations with loved ones should be upfront with the goal of determining your non-negotiables while also being open to compromise. 
Midlife women should share stories with their daughters, granddaughters, nieces, and young cousins about the importance of having clear communication and practical discussions about responsibilities in relationships. They should encourage young people, both men and women, to have these conversations before making a commitment to avoid conflicts in the future. 
Empower yourself by seeking information and resources to achieve your goals. Don't see yourself as a victim and don't give away your power, but ask for help when needed.
 
About the guest
Dr. Lisa Petty started her career as a holistic nutritionist and health researcher and quickly became recognized as a speaker, journalist, award-winning author, and media health expert.  After several years of working with women who struggled to follow through on their health goals, Lisa earned a PhD for her research on how midlife women experience self-care in the face of the social pressures on them to be perfect in every facet of their lives. Lisa now helps midlife women navigate midlife and create the life they really want. Learn more about her work in the following channels:
 
www.lisapetty.com 
https://www.instagram.com/drlisapetty 
https://www.facebook.com/groups/midlifealchemy
 
Additional Resources
Free Wellbeing Check-in
Seven Things To Do When You Feel Stressed
About Hello, Hot Flash
 
Hello, Hot Flash Podcast, where we discuss menopause, perimenopause, weight, sleep, stress, and all things impacting midlife women.  Expert interviews, life-impacting topics, and the latest tips on living your best mid-life! Find us on Apple, Spotify, and Podbean.
 
Looking to get your product in front of women ages 35 and up?  Why not become a sponsor?  Contact me at Stephanie@StephanieLynnShaw.com for additional information. 
You can learn more about our host by visiting hellohotflash.com.
 

#068 How to Improve Gut Health in Midlife

Today we're talking all about gut health and how to improve it in midlife. We're joined by Donna Monthei, a gut health nutrition coach. We talk about what causes gut issues, how to know whether gut problems cause your symptoms, and how to take care of your gut for optimal overall health.
The gut is a crucial part of our health. It aids in the digestion and absorption of the foods that we eat, which allows us to get the nutrients we need from our food.
Your gut is the center of your body's health, and an imbalance in your gut can affect every system in your body. From your brain to your mood and hormones, vitamins, and even your immune system, nothing is safe from the impact that an unhealthy gut can have on you.
The gut and the brain are connected through a two-way superhighway of communication between our central nervous system and digestive system. This connection is called the gut-brain axis, and it's critical for optimal health.
H. pylori can affect mood. The bacteria causes inflammation in the stomach, which can lead to depression and anxiety.
Gut microbiome testing is a way to analyze the bacteria, parasites, and fungus in your gut. This can help you determine whether these organisms are causing you any symptoms.
Stress can alter the gut microbiome, which can lead to gastrointestinal issues and other health problems. This is because stress causes changes in the body's hormone production and immune response.
A low-fiber, high-sugar diet has been shown to reduce the diversity of gut bacteria. This can lead to a less diverse, more harmful gut microbiome.
Certain medications can also alter our gut. Some of these medications include antibiotics, anti-inflammatory drugs, and proton pump inhibitors.
Alcohol, in any amount, is bad for our gut.But if you're going to drink alcohol, opt for red wine—it contains polyphenols and antioxidants that are good for our gut bacteria.
The Bristol Stool Chart is a useful indicator of what's going on in your body. It can help you talk to your doctor about your stool, and it can also be used as a reference when you're trying to determine why your bowel movements have changed over time.
Your gut microbiome affects your weight. Children may have it better, but as we age, our gut microbiomes change in ways that make us more vulnerable to weight gain.
Digestive enzymes and probiotics may be helpful in managing gut issues. Digestive enzymes help break down food and absorb nutrients, while probiotics are beneficial bacteria that help support the health of your digestive system.
Eating fiber is important for the health of our gut's good bacteria. It helps them grow and flourish, which in turn helps us digest food and absorb nutrients.
About Our Guest
Donna Monthei is a gut health nutrition coach, workout junkie, and vitality hacker. She holds a B.S. in Nutritional Sciences from The University of Texas and is a Registered Dietitian Nutritionist. She has a passion for nutrition and specializes in helping people with chronic digestive issues (and some that thought they didn’t have issues!) go from stuck, bloated, and frustrated to happy, confident, and healthy. Learn more about her work in the following channels:
 
https://evervitalnutrition.com 
https://www.instagram.com/evervitalnutrition/ 
https://www.linkedin.com/in/donnamonthei/
 
Additional Resources
Secrets to Supercharge Your Gut
Unlock the Secret to A Healthy Gut - FREE Training

#067 How Nutrition Impacts Your Kidney Health

This week, we're talking about how nutrition impacts your kidneys. Our guest is dietitian Jen Hernandez, who will tell us about her experience working with CKD patients, what a renal diet is, and how you can make healthy choices that support your kidney health.
Kidney disease is a silent killer. Many people don't realize that they have kidney disease until it's too late because there are no symptoms until the kidneys fail completely. 
Our kidneys do so many things apart from being the filtration system of our body. They also help manage electrolytes, produce red blood cells, keep our bones healthy, balance our pH, and regulate our blood pressure control.
Early-stage kidney disease doesn't show many signs, but it's important to be aware of the potential symptoms. Some potential signs of kidney disease include a lower energy level, changes in blood pressure, nausea, and fatigue.
Some people with kidney disease experience either decreased or increased urination. This can be caused by the fact that the kidneys are not filtering properly.
Chronic Kidney Disease or CKD has no roadmap or set timeline. It is incredibly individual for every person, and the condition can progress at different rates depending on the individual.
End-stage kidney disease is a condition in which the kidneys have ceased to function. Patients with this condition must receive dialysis, which involves replacing the functions of their kidneys.
In the past, patients had to go to a clinic for dialysis treatments. However, this is changing as more patients opt for home-based dialysis. Home-based dialysis allows them to stay at home and still receive treatment from a medical professional.
Chronic Kidney Disease is a lifelong condition that can progress to end-stage renal disease (ESRD). It is not something you can cure completely; you can only manage it. 
CKD is categorized based on a glomerular filtration rate (GFR), which is a measure of how much toxin is filtered through the kidneys.
Early detection of CKD is a crucial opportunity to prevent the progression of the disease and improve patient outcomes.
The old renal diet was harsh, requiring patients to consume only specific types of food. This meant that they were limited to bland and unappetizing meals.
Make sure to check that your handouts from clinics are up-to-date. Research is constantly evolving, and it's important to stay on top of the latest developments.
Be your own advocate. Whether you think you are healthy or suspect that you have a medical condition, it's important to stay on top of your health history.
About Our Guest
Jen Hernandez is an award-winning and nationally recognized renal dietitian, motivated by the tens of thousands of people she connects with every month in her virtual private practice. As the founder of Plant-Powered Kidneys, Jen teaches people across the world how they can eat better food (and enjoy food!) to protect their kidney health. Learn more about her work in the following channels:
 
www.plantpoweredkidneys.com 
www.facebook.com/plantpoweredkidneys 
www.instagram.com/plantpoweredkidneys 
www.pinterest.com/plantpoweredkidneys
 
Additional Resources
Renal Diet Grocery List
14 Clues That You May Have Adrenal Fatigue
 

#066 How to Reverse Aging

In this episode, we're joined by Dr. Jannine Krause, a naturopathic doctor and acupuncturist. Dr. J is going to share with us how to reverse aging using natural methods. She'll also discuss three key areas to watch out for as you age and tests you can take in order to know your body's biological age.
Poor circulation is a major factor in aging. When you don't have enough blood flowing to your limbs, you can experience pain and inflammation in the area.
Mitochondria are the little factories in your cells that help to produce energy. When they break down, it can cause fatigue and other symptoms of aging.
The cardiovascular system is a major player in aging and longevity. The lungs and heart are both very important to the health of this system and can affect circulation.
Heart rate is a measure of the strength of your heart. It is also a measure of your ability to regulate your cardiovascular system.
Contrary to popular belief, heart health is something we can improve until the day we die. There are a variety of activities to choose from, including simple and fun ones like hula hooping and dancing.
If you're a woman in menopause or perimenopause, you don't have to do high intensity interval training (HIIT) workouts. In fact, it's probably best if you avoid them. HIIT workouts are great for people who are young and healthy, but they deplete midlife ladies.
Circulation and skin heath are closely related, which is why you can see puffiness and bloating in your face when you're dehydrated or have poor circulation, and deeper wrinkles as well.
The loss of collagen and elasticity also contributes to aging skin. You may opt to eat more protein and work on improving your digestion to slow down the aging process and keep your skin looking young.
Enzymes and hydrochloric acid are natural stimulants that can help your digestive system work more efficiently. They're commonly found in beets, apple cider vinegar, and bitters. These foods can help slow down skin wrinkling by keeping your digestive system healthy.
Your skin can be a window into your overall health. The wrinkles between your eyebrows are related to the urinary bladder, while crow's feet at the side of your eyes are related to the gallbladder. Yellowish skin could mean that you need more liver support, while grayish or blueish skin could indicate a gut issue or anemia. Dull skin may mean a vitamin C deficiency.
Adult acne can be caused by many different things. It may be a result of a microbiome imbalance or gut issue. Hormone imbalance is another common cause (excess testosterone or androgen levels), as well as allergies and liver toxins.
Epigenetic testing and Dunedin pace testing are two methods that can help you determine how fast you're aging. These tests can help you identify which parts of your genetics are aging faster than others, so that you can work on those areas to slow down or reverse the aging process.
The GI MAP and Dutch tests are microbiome and hormone tests, respectively, that can be helpful for determining some aging signs so you can address them. For example, you can find out what types of food to avoid and whether you have bacteria that are growing out of control.
Sometimes the best solutions take time. Take changing your diet, for example. While popping a pill to relieve symptoms is easier in the short-term, it's not sustainable—and it doesn't address the root cause of your problems.
About Our Guest
Dr. Jannine Krause is a naturopathic doctor, acupuncturist, and podcaster who specializes in helping active ladies simplify their health, fitness, nutrition, and stress management routines so they can live their life to the fullest. She's on a mission to change the current healthcare model to one that focuses on health transformation, empowerment, and community support. When not in the office or on a podcast, Dr. J can be found in nature, whipping up a new recipe in her kitchen, or reading a book
curled up with her dog. Learn more about her work in the following channels:
 
https://doctorjkrausend.com/ 
https://doctorjkrausend.com/health-fix-podcast/ 
https://www.instagram.com/drjanninekrause/ 
https://www.facebook.com/docjkrausend 
https://www.facebook.com/groups/drjanninekrause
 
Additional Resources
Manage Stress Naturally - Free Mini Course
Seven-Day Yoga Challenge

#065 How to Reset Negative Thoughts That Keep You Stuck

In this episode, Dr. Shelly Bhowmik shares her tips for resetting negative thoughts that keep you stuck. She explains how to identify the thought patterns that keep you from moving forward and how to replace them with positive ones. She shares her personal story of overcoming burnout by learning how to change her thinking patterns, which she says helped her finally get the help she needed.
 
Sometimes we don't realize how bad our mental health has gotten until it's too late. We're all guilty of taking our mental health for granted, but that's because it's something that's always there—t's an essential part of who we are, and we don't even think about it until something goes wrong.
Mindset is medicine, but it's not just a way of looking at the world or an attitude adjustment. It's an entire lifestyle and way of thinking that will change everything for the better if you let it.
Your mindset is so powerful when it comes to transforming your health and well-being. It can be the difference between success and failure, between feeling good about yourself and not, between having energy and feeling tired all the time.
Technically, burnout is an occupational syndrome that is a result of neglected chronic workplace stress. Its three main characteristics are exhaustion, cynicism, and decreased professional efficacy. 
Burnout could also mean acting without intention—being on autopilot, not being present. It occurs when you have been trying to do too much and it begins to affect your physical and emotional well-being. 
The goal is to be more intentional about your daily activities so you can avoid burnout. This could mean paying attention to your energy levels, taking breaks when you need them, and making time for things that bring you joy.
Physical symptoms of burnout vary from person to person. Some people experience inflammation, hormonal imbalances, migraines, gastrointestinal issues, and eczema.
Burnout is a real problem for women in midlife. When you're dealing with hormonal changes and other stressors, it can make you feel more vulnerable to burnout. Women in perimenopause or menopause may be especially susceptible to burnout because of the extra weight they gain during these times.
You can fight burnout by building resilience. The ReST framework stands for REvive, Strive, and Thrive. It's a way of thinking about how to build up your resilience so you can keep going when things get tough.
Your thoughts are what drive all of your actions, they give rise to your feelings, and your feelings then give rise to your actions. This is why mastering your mindset is the place to start if you want to change the way things happen in your life.
Emotions and feelings are two different things. Emotions are the physical reactions that occur in your body when you're exposed to stress in your environment. Feelings are the mental processes that occur in response to thoughts.
Once you identify the limiting belief, it's time to reflect on whether or not that's really true. If it is, then there's nothing wrong with believing it--but if it isn't, then you can start rewriting that story that you're telling yourself.
Women of color and other marginalized people are often in environments that are not conducive to growth. We are made to believe that we are less important, and so there's a lot of work that constantly has to be done just to try and break away from those external messages that you receive.
Small wins add up to bigger things. When you're trying to achieve a goal, it can be easy to get discouraged when you don't immediately see results. But the truth is that small wins add up over time and help you meet your goals.
About Our Guest
Shelly Bhowmik, MD MPH is the founder of Platform Wellness and creator of the ReST burnout prevention method. She empowers women of color to enjoy professional growth and success without having to sacrifice personal health and wellbeing. Dr. Bhowmik is a double board-certified physician specializing in Preventive Medicine and Lifestyle Medicine who earned her medical degree from George Washington University and completed her residency training at Johns Hopkins University. Now based in New York City, she has the privilege of serving organizations ranging from the Federal Reserve to the NBA.  Learn more about her work in the following channels:
https://www.shellybhowmik.com 
https://www.linkedin.com/in/shellybhowmik
 
Additional Resources
Mindset: The Best Medicine for Burnout
Seven Things To Do When You Feel Stressed

#064 How Healthy Habits Alleviated Postpartum Depression

In this episode, we talk to Suzi B about how she was able to overcome postpartum depression and other struggles by forming specific healthy habits. We discuss the three habits system, replacement theory, and how you can use these concepts to form life-changing habits of your own.
 
The first step in forming a healthy habit is to start small. Making small changes to your daily routine can lead to big results, may it be physical or mental. 
If you're trying to change your life, it's tempting to think that you have to change everything all at once. But in reality, changing one habit can have a dramatic impact on your life. 
Contrary to popular belief, hating the way we look will not drive us to change. It is only when we accept ourselves that we can begin to grow and improve.
When you love yourself, you become motivated to treat it well. This is because when you love yourself, you're more likely to recognize what your body needs and wants in order to be healthy. If you don't love yourself, you may not take care of yourself as well as someone who does.
The three habits system is a simple way to create lasting change in your life. Pick one pillar of your life that you want to change—for example, your diet, exercise routine, or work habits. Then focus on it for two months by practicing three simple habits that apply to that one pillar you chose. 
To create a cycle of internal motivation, you need to start by looking inward. Consider what drives you personally and why you want to make these changes. 
Our brains are wired to find the things that we need to fix. We're constantly looking for ways to improve our lives and make them better, but this can lead us down a road of unhappiness that doesn't end.
Replacement theory is a way to fix your negative thoughts about yourself. If you see something negative about yourself, replace it with a goal. This can help you start thinking of what you'd like to do instead of focusing on what's wrong with you.
The mind-body connection is so powerful that once you master it, everything else just becomes smoother and easier. With practice, you can learn how to take control of your emotions and feelings by using your body as a tool for better health.
To create new habits, you need to harness the power of both your conscious and subconscious mind. Your conscious mind is in charge of making decisions about what you do. However, your subconscious mind will continue working away at the task even when you aren't thinking about it, creating a momentum of change.
About the guest
Suzi B is a wife, mom of four, travel lover, adventure seeker, and happiness obsessor. She’s a habits coach and personal trainer specializing in injury prevention, time efficiency, and simplifying success with habit change. She hosts the Habits and Humor Podcast, is an international speaker, is the author of “Life Conscious,” and helps people to live healthier, happier, more successful lives by changing their habits. Learn more about her work in the following channels:
 
https://livelifeconscious.com/ 
https://www.facebook.com/groups/suziblife/ 
https://www.instagram.com/suziblife/ 
https://www.linkedin.com/in/suziblife/
 
Additional Resources
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Habits and Humor Podcast

#063 Why A Healthy Gut Is Vital to Midlife Women

In This Episode
In this episode, we talk to Dr. Mansi Shah about why a healthy gut is vital to midlife women. She explains how the gut-brain connection plays into everything from hormone balance and digestion to hair and skin. She also shares some tips for making changes that will help fix a leaky gut, including diet and lifestyle tips. 
Poor nutrition can affect someone more adversely than others. This is because your genetic makeup plays a part in how you respond to different foods. If you have certain genes, you have an easier time digesting certain nutrients and vitamins.
Sugar is a drug. It's as much of a drug as cocaine or heroin. One your body becomes addicted to sugar, you may feel withdrawal symptoms when you stop your intake.
Gut health is important because it plays a role in how well you absorb nutrients from the food you eat. If your gut is out of whack, it can cause problems with digestion and absorption.
An unhealthy gut can cause your skin to break out and even cause you to break out. The connection between your digestive tract and your skin is pretty strong: if something is wrong in one place, it could be causing problems in the other.
If you think you might have a leaky gut, there are certain tests you can have done to confirm whether or not it's true. These include the Secretory IgA (SIgA) test and Zonulin test.
Learn More About Our Guest
Mansi Shah B.Pharm, Pharm.D, CFMP is a licensed clinical integrative pharmacist, certified functional medicine practitioner, and holistic nutritionist. She has been a functional medicine practitioner and a wealth management specialist at 6th Element healing with Dr.Mansi, and has achieved breakthroughs in patient outcomes through integrative approach. She is passionate about educating patients on gut health and helping them understand the impact of this on overall health. She is also a Healthcare entrepreneur coach and helps other doctors with launching their brand and marketing from scratch with great success. Learn more about her work in the following channels:
https://www.linkedin.com/in/drmansijshah/ 
https://www.instagram.com/healwithdrmansi/ 
https://www.facebook.com/healwithdrmansi 
Additional Resources
Unlock the Secret to a Healthy Gut & More - FREE Training
About Hello, Hot Flash
Hello, Hot Flash Podcast, where we discuss menopause, perimenopause, weight, sleep, stress, and all things impacting midlife women.  Expert interviews, life-impacting topics, and the latest tips on living your best mid-life! Find us on Apple, Spotify, and Podbean.
 
Looking to get your product in front of women ages 35 and up?  Why not become a sponsor?  Contact me at Stephanie@StephanieLynnShaw.com for additional information. 
You can learn more about our host by visiting HelloHotFlash.com.