Hello, Hot Flash: Christian Menopause, Weight Loss, Hormones & Midlife Health

In today’s episode of Hello Hot Flash, I introduce us to CEO and founder of Doc Working, Dr. Jen Barna. We discuss the importance of normalizing coaching for healthcare professionals with a focus on preventing burnout and improving self-care. Dr. Barna shares her experience with coaching to find work-life balance and growth in her career and emphasizes the need for continuity in support and resources throughout one's career. 
The conversation highlights the disconnect in healthcare between professionals and patients, and how both parties need to work together to combat the pressure of meeting schedules and deadlines that has created a stressful environment in the industry. Dr. Barna emphasizes the need for values-based decision-making and resilience in the healthcare profession, and how coaching can help build these skills to improve everyday life.
With a focus on health and wellness, Dr. Barna offers valuable advice on taking action toward success and focusing on one's values to make decisions during times of overwhelm. Listeners can get in touch with Dr. Barna at the contact information shared in the podcast to learn more about Doc Working's evidence-based coaching programs that help alleviate stress and accelerate success for physicians.
 
Timestamps
[00:00:02] Preventing Burnout Among Healthcare Professionals
[00:04:11] Coaching for physician burnout and work-life balance
[00:08:27] Building Resilience in Healthcare Workers
[00:12:34] Importance of Normalizing Coaching for Physicians
[00:16:38] Overcoming Self-Care Guilt
[00:20:24] Finding fulfillment through coaching
[00:24:06] Support for physicians and patients
[00:31:46] Prioritizing Values & Taking Action for Success
 
ABOUT OUR GUEST
Jen Barna MD is a board-certified practicing radiologist, and founder and CEO of DocWorking, a company that helps physicians and other healthcare professionals maximize meaning and purpose in life both in and out of work, by combining expert coaching, peer support communities, and highly interactive courses that have maximum impact using a minimum amount of time. By providing ongoing support to physicians, advanced practitioners and healthcare teams via DocWorking programs, healthcare organizations improve recruitment and retention, thereby improving patient care while decreasing the high costs of employee turnover. 
 
Dr. Barna is also the co-host of DocWorking: The Whole Physician Podcast, now ranked on multiple lists as a top physician podcast. She earned her MD and completed her Diagnostic Radiology residency at the University of Tennessee School of Medicine. She earned a masters degree in Molecular and Cellular Biology from Washington University in St. Louis, and her undergraduate degree from Stony
 Brook University in New York. She is the mom of two successful young adults, both born while she was a medical student. Prior to medical school, she worked as a physician recruiter, and later owned a boutique physician recruiting firm. She started DocWorking to help physicians stay in the driver’s seat of their own lives.
 
https://docworking.com/
https://www.instagram.com/docworking1/
http://facebook.com/DocWorkingThrive
http://linkedin.com/company/docworking/
 
ADDITIONAL RESOURCES
Balanced to Burnout Continuum
Seven Things To Do When You Feel Stressed

Key Takeaways
In this episode of Hello, Hot Flash we talk with Veronica Weedon, an integrated health and relationship coach and the founder of Revival Health. Veronica guides her clients through a program that addresses health on an emotional, mental, and physical level to help them rebuild personal power after toxic relationships.
During the interview, Veronica shares her own journey of healing after experiencing toxic relationships and how her program has helped many others transform their lives. She emphasizes the importance of recognizing signs of a toxic relationship, such as gaslighting, and shares personal experiences with these tactics.
Timestamps 
[00:00:02] Uncovering Destructive Relationship Patterns
[00:03:47] The healing power of running in toxic relationships
[00:07:35] Signs of toxic relationships
[00:11:18] Toxic behaviors in relationships
[00:15:23] Healing from Narcissistic Parenting
[00:19:41] How Childhood Shapes Our Beliefs
[00:23:29] Detoxifying for Healing from Toxic Relationships
[00:27:05] Revival Health Program for Healing from Toxic Relationships
[00:30:48] Prioritizing oneself for midlife changes
About The Guest
Veronica Weedon is an integrative health & relationship coach, Rapid Transformation Therapy practitioner, hypnotherapist, and the Founder of Revival Health GmbH, a practice that helps people debunk their fear and rebuild personal power after toxic relationships. After years of her own healing journey, Veronica now helps clients uncover the root cause of their own destructive patterns, reform their beliefs, and transform their relationships and lives through a program that addresses health on an emotional, mental, and physical level.
https://www.revivalhealth.ch/
https://www.linkedin.com/in/veronica-weedon/
https://www.facebook.com/revivalhealthllc
https://www.instagram.com/revivalhealthllc/
Additional Resources
12 Easy Things You Can Do For Better Sleep
Seven Things To Do When You Feel Stressed

Join us in this episode as we discuss the topic of confidently saying no to alcohol with the author of Euphoric: Ditch Alcohol and Gain a Happier, More Confident You and health and wellness coach, Karolina Rzadkowolska. The societal pressure to drink often leads to overconsumption and negative health consequences. Karolina shares valuable insights on how to handle peer pressure and social situations, as well as the effects of alcohol on our sleep, mood, and bodies.
About The Guest
Karolina Rzadkowolska is a certified alcohol-free life coach who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her online courses and coaching to change their drinking habits and unleash a new level of health, happiness, and potential to go after their biggest dreams. Her book Euphoric: Ditch Alcohol and Gain a Happier, More Confident You (HarperCollins) came out on bookshelves on January 4th. She’s the host of Euphoric the Podcast, founder of Euphoric AF, and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple,
Elite Daily and multiple TV shows. Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love. Learn more about her work in the following channels:
https://euphoricaf.com/
https://www.facebook.com/euphoricaf/
https://www.instagram.com/euphoric.af/
Additional Resources
Euphoric: Ditch Alcohol and Gain a Happier, More Confident You
Alcohol-Free Life Coach and Empowerment Coach Certification

In This Episode
 
In this episode, we are joined by Theresa Forton Barnes, a holistic health practitioner and expert in environmental toxins. Theresa shares her knowledge and expertise on how everyday toxins can impact your health, and why it's crucial to be aware and cautious of the chemicals that we allow into our homes and bodies.
Household toxins can be found in cleaning supplies, laundry detergents, and other products used for cleaning. These toxins can be harmful and contribute to poor indoor air quality, which can be up to two to five times more polluted than outdoor air. 
To improve indoor air quality and reduce exposure to toxins, it's important to read labels and choose natural or non-toxic products for cleaning and other household needs.
Many companies use buzzwords like "natural" and "organic" to make their products seem healthier than they really are. Additionally, the word "fragrance" can be a red flag, as it is a catch-all term that can conceal potentially harmful chemicals.
There are many chemicals in everyday products that we come into contact with regularly, and the long-term effects of these chemicals on our health are not well understood. While some chemicals have been linked to cancer and other health issues, there are thousands of chemicals that have not been fully studied. 
Everyday items, such as dry cleaning, new furniture, and plastic, can contain toxins that are harmful to our health. It's important to be mindful of what we bring into our homes and to take steps to reduce exposure to these toxins. 
Simple actions, such as opening windows, cleaning fans, and using air purifiers, can help improve air quality in our homes and promote better health.
Toxic chemicals found in everyday household items and personal care products can have a negative impact on our health, particularly in relation to hormone levels and the endocrine system. 
It's important to look at the root cause of any health issues we're experiencing and to consider the environment as a possible factor. While doctors are important and necessary, they may not always focus on the root cause of a problem.
Eliminating toxic chemicals from your home can be overwhelming, but it's important to start somewhere and take it slow. You can start by eliminating the big offenders like candles and store-bought sprays. 
You can also look into making your own cleaning products using simple, natural ingredients like vinegar and essential oils. Start with one area at a time, such as laundry detergent or cleaning supplies, and gradually work your way through your home. 
Many natural alternatives exist that are cheaper and healthier than their chemical counterparts, such as coconut oil for skin lotion.
Getting enough sleep is crucial for maintaining good health, and it's important to listen to your body's needs. Therese meditates and stays in bed for an extra hour after waking up early, and recommends creating a dedicated space for foot elevation to promote wellness in a workplace.
Learn More About Our Guest
 
Therese is the Household Toxins Health Specialist and the Head Guru at The Green Living Gurus. She is an entrepreneur, activist, podcast host and educator. She spreads the awareness of chemical exposure that could cause many autoimmune illnesses, cancer, and other health issues. Therese helps families reduce their exposure to toxicants and ease the overwhelm and nerves of chemical confusion. She guides them in creating a non-toxic home to reduce the risk of illnesses and toxic poisoning and increase the odds of a long, healthy, vital life and a safe environment for their family. She does this through her weekly podcast show, newsletter, blog posts, social media, coaching offers and Tee’s Organics, a line of household cleaners and products that are healthy for you and your home. Learn more about her work in the following channels:
https://www.facebook.com/GreenLivingGurus 
https://www.facebook.com/Tees-Organics-104471715225842 
https://www.instagram.com/greenlivinggurus/ 
https://www.youtube.com/channel/UCW7_phs1GZUPzG21Zgjnqtw 
https://twitter.com/teeforton 
https://thegreenlivinggurus.com/podcasts/ 
Additional Resources
 
 Hormone Balancing Recipes
 
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.

In This Episode
 
In this episode, we are joined by Dr. Andrea Perez, a board-certified family physician with 20 years of experience. We delve into how movement during midlife can help you age gracefully and the importance of being your own health advocate. Dr. Perez shares her insights on the power of mindset and energy in managing illnesses, and how our beliefs and attitudes can influence our physical health and well-being. 
 
Getting to the root cause of a health issue is important and should be a collaborative effort between the patient and their doctor. Patients should be in tune with their own bodies and be willing to speak up when something doesn't feel right.
Getting to the root cause of an illness or condition is not just the responsibility of the healthcare provider but also of the patient. It's important for the patient to be honest and open with their healthcare provider and work collaboratively with them to find the best solution.
It's important to be cautious when using online resources like WebMD to diagnose health issues. While they can be helpful, they may also provide inaccurate or overwhelming information. Consulting with a trusted healthcare provider is the best way to get accurate and personalized healthcare advice.
Patients can build confidence and be better prepared to ask the right questions by coming to their appointments with as much data as possible about their condition. This includes being aware of symptoms, triggers, and other relevant information that can help their healthcare provider diagnose and treat them more effectively.
Journaling and documenting your symptoms can help doctors make a correct diagnosis and address underlying issues that may not be immediately apparent.
Addressing your beliefs around illness and healing is important in the healing process, as negative beliefs can hinder progress. It's important to separate oneself from the condition and explore the root of negative beliefs to promote healing.
Mindset plays a significant role in managing conditions, including chronic diseases like cancer. By removing ourselves from the condition and not intertwining our ego, personality, or self-worth into it, we can empower ourselves to create a better life and a better condition. 
The energy we bring can either nourish or starve the disease. It's important to choose a path that empowers us to create a better life for ourselves and not let the disease define our story.
The power of our mindset and thoughts can influence our physical health and well-being. While it's important to take necessary precautions to protect ourselves from illnesses, we can also use our mindset to change the story and feel better for a longer period of time.
Our society has an inherent badge of honor for going non-stop, but it's important to incorporate stillness and rest into our lives to increase our parasympathetics and honor the cycles of our bodies.
Regular movement, even in small amounts, is important for maintaining muscle mass, increasing range of motion, and keeping ligaments and tendons flexible. It doesn't have to be intense exercise like running a marathon, but can include meditative walking, or simply parking farther away and walking more. As we age, it's important to maintain muscle and joint strength to help with daily activities like getting up from a chair.
Menopause and perimenopause can be a beautiful time for women, as it allows them to reflect on their strength and resilience, and to come into their own knowingness without the perceived pressure of youth and beauty. It is also a time to prioritize self-care and engage in activities such as meditation, stillness, rest, movement, and getting out in nature, which can be impactful for our overall health and wellbeing.
Recognize the wisdom that can come from unexpected sources, such as our children. It's essential to listen to them and learn from them, as they can be our perfect teachers. 
Take time to connect with ourselves, to light our inner flame and awaken our passions. We must trust that we are enough and bring our unique experiences and wisdom to the table to pursue our dreams and not put them aside for the sake of others or society's expectations. 
 
Learn More About Our Guest
 
Dr. Andrea Perez is a board-certified family physician with 20 years of experience. Her desire to serve diverse families with equitable and high-quality healthcare led her to open Health Development & Restorative Medicine, PC in the Bronx, NY. where she and her staff passionately attend to the community’s physical, emotional, and mental health needs. Dr. Andrea has extensive training in pediatrics, gynecology, and adult medicine. She holds advanced certifications in osteopathic manipulative therapy, preventive medicine, herbal medicine, nutrition, and mental health. Learn more about her work in the following channels:
https://www.thespiritualphysician.com/ 
https://www.facebook.com/thespiritualphysician 
https://www.instagram.com/thespiritualphysician/ 
Additional Resources
Mastering Menopause Course
Your Path to Health & Healing 
 
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.

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

 
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.
 

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