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

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

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

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

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.

In This Episode
Dr. George Ceremuga walks us through the five small changes that can impact your health.  Dr. George aligns scripture with holistic healthcare for an impactful conversation on staying well in midlife.
 
Learn More About Our Guest
Dr George Ceremuga is an Osteopathic Family Physician, Veteran ,and a biblical health coach. He practices holistic health and healing and is sharing the gospel message of salvation through healthcare to live fully alive in mind, body, and spirit. 
 
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  or sign up for a chat to determine if we should work together.
You can learn more about our host by visiting HelloHotFlash.com.

In This Episode
In a recent interview, Nina Manolson talks about the causes and effects of poor body image, and how to get help if you’re struggling. Nina tells us,  “we have the ability to change the wave of body hate and body shame in our society, and we have the power to shift how the next generation sees themselves in the mirror.”
Key Takeaways:
With the support of a body-peace coach, you can learn to stop the inner conflict you have with your body.
The $72 billion diet culture tells us we are not ok, that the shape that we have is not ok.
The culture tells us we aren’t enough, and that gets passed on to our girls.
We will believe that being thin is powerful, yet we shy away from being truly in our power.
Treat your body as if you are in a relationship with it.  You have to nurture your body and speak to it with love and compassion.
As women, we don’t want to manage, and we want someone to be on our side, an ally.  That’s exactly what the body wants from us; an ally.
Transitioning from “body love” to a body relationship where it is ok to relax and speak the truth leads to true body appreciation, peace, and authentic body love.
About Our Guest
Nina Manolson is a Body-Peace® coach. She helps people end the war with food and body and finally feel truly at home in their body—as it is. She is known for her deeply feminist, anti-diet, body-peace approach. She brings her 30 years of experience as a therapist, Nationally Board Certified Health & Wellness Coach, Body-Trust® Guide and Psychology of Eating Teacher to helping women create a respectful and trusting relationship with their food and body.
Nina’s Body-Peace work is all in service of helping people get off the diet roller-coaster and into a compassionate and powerful way of eating & living, which creates a positive, long-lasting change in and with their bodies. Her courses, coaching, and poetry positively change the conversation that women are having with their body. She also writes Body-Poems as a way to encourage a shift in the way we talk to and about our body.
Learn more here:
https://ninamanolson.com
https://www.facebook.com/NinaManolsonBodyPeace 
https://www.instagram.com/ninamanolson 
https://www.youtube.com/user/ninamanolson 
https://www.facebook.com/groups/nourishedwomannation 
Additional Resources
8 Best Foods To Eat When You're Menopausal
5 Tips For Achieving Your Weight-Loss Goals
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 Hello, Hot Flash.

In This Episode
In this episode, I interview Dr. Karen Wolowick to discuss how your hormones affect you during menopause and how hormone replacement therapy, HRT, could potentially help midlife women during this stage in their lives. Dr. Wolowick also shared some tips for managing symptoms of menopause and balancing your overall health and wellness.
Key Takeaways
In the current healthcare landscape, physicians are measured by business-centric metrics like revenue and profit. This often leads to higher physician burnout, lower patient experience, and lower quality of health care provided.
Sleep is the number one most important thing for your health. If you are not getting good sleep every night, the body has a hard time keeping up. Your body, your memory, your energy levels—everything will suffer.
Your hormone levels change daily when you still have a normal period. But when you reach menopause, your estrogen can be constantly low, which can cause hot flashes, night sweats, and other symptoms.
It's important to remember that there is no one-size-fits-all approach to menopause. If you're experiencing symptoms that make it hard for you to live your life, hormone replacement therapy can be helpful in treating the overwhelming symptoms that affect your quality of life.
Common signs of menopause include hot flashes, dry skin, vaginal dryness, night sweats, sleeping problems, and hair thinning.
Hormone replacement therapy is a medical treatment that literally means replacing the hormones that are lost after menopause. It gives you back the estrogen and progesterone you've lost during menopause and helps you feel like yourself again.
Hormone replacement therapy is a safe and effective treatment for the majority of women. If you decide to try it, talk to your doctor about what's right for you. Consider your quality of life, menopause symptoms, family history, and risk factors—the whole picture.
It's not uncommon to experience a little bleeding after menopause. But if you notice any bleeding that seems like more than just a one-time thing, you should get evaluated. It could be just one last period, or it could be something more serious—you need to know.
It's hard to give up the things that make you feel good, but sometimes the answer is not a magic pill or an expensive treatment, but the obvious: sleep more, exercise more, and eat healthy foods.
Learn More About Our Guest
Dr. Karen Wolowick is a Board-certified OB/GYN who did her residency training at Rush University in Chicago. She worked for a large multispecialty physician group for over 12 years, but she now runs her own gynecology practice called "Wolowick Women's Health" in Chicago.  She is happily married with three beautiful kids and loves having the freedom to spend time with her family and run her own practice. Dr. Wolowick is a die-hard feminist and is passionate about empowering women with the knowledge to take control of their own health. Learn more about her work in the following channels:
 
https://www.instagram.com/WolowickWomensHealth/
https://www.facebook.com/Wolowickwomenshealth/ 
 
Additional Resources
 
5 Hormones to Monitor When Trying to Lose Weight
5 Ingredients That Can Lead to a Hormone Imbalance
 
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 Hello, Hot Flash.

In This Episode
Dr. Lynn Anderson joins me this week and talks about the perfect path to perfect health—which might not be what you expect or were led to believe. Join us as we discuss the three pillars of healthy midlife, how naturopathy can help you with your health struggles, what success really means, and more.
Naturopathy is a holistic approach that focuses on achieving perfect health by having a balanced body, mind, and soul. It brings natural elements and healthy lifestyle practices together to support this balance.
The color green has been proven to be good for your health and well-being. It's the middle of the color spectrum and is a balancing color. That's why when we're in nature or consuming nature, we get that wonderful balance kind of feeling.
Western medicine can work together with naturopathy for long-term and holistic wellness. The two can complement each other. It is important to understand that most doctors are not against naturopathy or other holistic healing modalities, they see it as a complement to western medicine rather than an alternative.
Diet, exercise, and sleep are the three pillars of health. If you take care of those three things, everything else will take care of itself.
The most important joint in your body is your jaw. It's the one you use to eat, talk, and express yourself. When we talk about jaw strength, we're talking about more than just being able to bite on food. Our jaws are the gateway to our digestive system, so they're critical for proper eating and digestion.
In yoga, there's this thing called "power channel" which goes from the root chakra up to your throat. These are the most important channels because this is where digestion (of food and nutrients), absorption (of complex ideas), and elimination (of toxins) happen. Without those three things, you cannot live.
It's easy to get caught up in the idea that success and failure are binary concepts. That's why we need to understand what success really means. When something fails, don't think of it as a failure—it just wasn't the right fit for you at this point in time.
Learn More About Our Guest
Doctor Lynn is a naturopath, yoga nutritional therapist, fitness professional, karma master, published author, international speaker, and video producer with over 30 years of experience in the field of natural health and fitness. She has been featured in Redbook, Reader’s Digest, Huffington Post, Shape, SELF, and various other national publications, TV networks, and Podcasts.  She is the author and producer of the Soul Walking series; Karma, Prosperity, Vitality and The Naturopathic Wellness Series; The Yoga of Nutrition and Recipes for Health, Sex, Happiness, and Love; and Doctor Lynn’s Proactive-Aging Workouts; DVDs and TV with international distribution; CEC author, Burnout – it happens to all of us. Online zoom classes and therapy classes at SMH. 
 http://www.doctorlynn.com
http://www.facebook.com/DrLynnAnderson
http://www.twitter.com/drlynnanderson
http://instagram.com/doctorlaa/
https://www.linkedin.com/pub/lynn-anderson
 
Books By Dr. Anderson
How to Master Karma (The Soul Walking Series Book 1)
How to Prosper with a Purpose (The Soul Walking Series Book 2)
How to Master Vitality (The Soul Walking Series Book 3)
Naturally Sexy & Healthy (The Soul Walking Series Book 4)
The Yoga of Healthy Nutrition (The Naturopathic Wellness Series Book 1)
Naturopathic Recipes: for Health, Sex, Happiness & Love (The Naturopathic Wellness Series Book 2)
Doctor Lynn's Anti-Aging Workout for Every Body: Flex & Tone [DVD]
Burnout It Happens to All of Us!
 
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.