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

Stephanie Shaw

Hello, Hot Flash - A Weekly Conversation About Perimenopause, Menopause And Women’s Midlife Health: Real Talk, Expert Advice, and Practical Solutions This show will empower you to learn more about your changing body and teach you how to navigate perimenopause, menopause, post-menopause, midlife and beyond with confidence. Our mission is to provide science-backed insights, expert interviews, and practical strategies to help you make informed decisions about your health. Each week, we talk with gynecologists, menopause specialists, hormone specialists, researchers, functional medicine doctors, psychologists, nutritionists, or real women who’ve been there.  These wellness professionals break down the most-searched topics like weight gain, sleep, hot flashes, HRT, anxiety, depression, vaginal dryness, libido, estrogen, testosterone, cortisol, energy loss, metabolism, joint pain, brain fog, hair loss and heart palpitations.  And let's not forget frozen shoulder and irregular periods. Hello, Hot Flash - an evidence-based, expert-driven menopause podcast is ranked among the Top 3% of Podcasts in the World (Listen Notes) and named one of Feedspot’s Top 25 Best Menopause Podcasts of 2025, this show helps women finally get real answers — not dismissals. Hello, Hot Flash is hosted by Stephanie Shaw — menopause advocate who went to 18 doctors, two world-renowned medical facilities, and spent $20K out of pocket before finding relief. Women who listen to Hello, Hot Flash get real answers to the questions that keep them up at night: Hormone Replacement Therapy vs. Bioidentical Hormone Replacement Therapy vs. natural remedies — what’s right for you? How to balance your hormones. What really works for hot flashes and night sweats? How to sleep all night and beat insomnia. How to lose weight and keep it off. How to reduce brain fog and sharpen focus so you can be a boss at work and home. How menopause affects your sex drive and your relationships. The best foods and supplements for midlife health. How much protein do I need to eat and how much water should I drink. How menopause impacts bone, heart, and overall health. Subscribe now and join a global movement of women taking back control of this next season — with clarity, confidence, and community. Visit https://hellohotflash.com for show notes, bonuses, and additional resources. If this show helps you, please leave a review so more women can find this support — no one should have to go through menopause alone.

  1. 6D AGO

    254 The New Rules of Women's Health With Meghan Rabbitt

    Show Notes For decades, women have been told their symptoms are “normal,” “just stress,” or something they need to push through. But what if the problem isn’t your body—it's a healthcare system that hasn’t been built with women in mind? In this powerful episode, Stephanie Shaw sits down with award-winning journalist and author Meghan Rabbitt to unpack why so many women in midlife feel unheard, dismissed, or confused about their health—and what it actually takes to change that. Meghan shares insights from her book New Rules of Women’s Health, revealing how women can move from passive patients to informed, confident advocates. This conversation is especially important for women navigating menopause, fatigue, stubborn weight changes, and energy crashes—who are often told “everything looks normal” while feeling anything but. Meghan breaks down how to prepare for medical appointments, ask better questions, and recognize when something isn’t being fully addressed. You’ll also hear why involving partners and loved ones in women’s health conversations matters more than ever, and how bridging the gender gap in healthcare understanding can lead to better outcomes—not just for women, but for families as a whole. If you’ve ever left an appointment feeling dismissed, overwhelmed, or unsure of your next step, this episode will help you reclaim your voice and your confidence in caring for your health. What You Will Learn Why women are more likely to experience medical gaslighting—and how to prevent it How to prepare for healthcare appointments so your concerns are taken seriously Tools for navigating complex health decisions during menopause and midlife The importance of understanding medical information instead of outsourcing your authority How involving partners and allies can improve women’s long-term health outcomes About Our Guest: Meghan Rabbitt is an award-winning journalist, author, and women’s health advocate. Through her book New Rules of Women’s Health, she empowers women with practical, evidence-based tools to navigate healthcare, advocate for proper care, and bridge the gender gap in medical understanding. To learn more about our guest, click here: https://hellohotflash.com/episodes/new-rules-meghan-rabbitt Additional Resources Learn how to feel clear, steady, and in control again: https://hellohotflash.com/assessments Listen to the limited-series podcast Christian Women and Menopause: https://hellohotflash.com/christian-women-and-menopause

    41 min

  2. JAN 27

    253 Meditating On The Bible To Ease Menopause And Stress

    Show Notes Life in midlife can feel like a constant sprint—especially during perimenopause and post-menopause. Between shifting hormones, changing energy levels, and the mental load of work, family, and health, many women find themselves simply trying to get through the day. But surviving is not the same as thriving. In this short but powerful episode, we explore what it really means to meditate on God all day—not as a formal practice reserved for quiet mornings, but as a way of living that shapes your thoughts, decisions, and responses in every moment. Grounded in Scripture and real-life experience, this segment connects faith, mindset, and intentional living during seasons of physical and emotional change. Using Psalm 19:14 and Joshua 1:8 as anchors, this episode reframes meditation as an active, daily alignment of your heart and mind with God’s Word. You’ll hear how intentional meditation—just like intentional health goals—creates clarity, steadiness, and direction, even when your body feels unpredictable. This conversation is especially meaningful for women navigating menopause who feel overwhelmed, depleted, or disconnected from themselves and from God. True healing doesn’t come from faith alone or physical strategies alone—it comes when both work together. Even one intentional minute, repeated throughout the day, can restore peace, confidence, and purpose. What You Will Learn Why meditating on God’s Word throughout the day matters more than a single quiet-time routine How subconscious thought patterns influence stress, energy, and emotional resilience during menopause The connection between intentional meditation, mindset, and aligning daily actions with your values Simple, practical ways to integrate Scripture and prayer into ordinary moments How consistent, small acts of faith can lead to deep spiritual and emotional transformation

    19 min

  3. JAN 22

    252 Estrogen, Brain Health & Menopause: What Every Woman Needs to Know with Dr. Rhonda Voskuhl

    Show Notes  Menopause is often treated as a reproductive milestone—but the brain may be the most impacted organ of all. As estrogen declines, many women experience brain fog, memory changes, mood shifts, and rising concern about long-term neurological health. This episode reframes menopause as a critical window for protecting the brain, not something to simply “push through.” Dr. Rhonda Voskuhl, neurologist and professor at UCLA, explains why women are more vulnerable than men to conditions like Alzheimer’s disease and multiple sclerosis—and how estrogen plays a central, protective role. She shares science-backed insights into Estriol, a patented form of estrogen that targets the brain’s estrogen receptor beta, offering neuroprotection while reducing breast-related risks. This conversation empowers women to move beyond fear-based messaging around hormone therapy and instead understand how individualized estrogen treatment, combined with lifestyle support, can protect cognitive health and quality of life in midlife and beyond. What You Will Learn Why declining estrogen during menopause directly impacts brain health, cognition, and inflammation How Estriol differs from traditional estrogen therapies and why it may offer safer neuroprotection The connection between estrogen, multiple sclerosis, and Alzheimer’s disease risk in women Why individualized hormone therapy matters more than one-size-fits-all approaches How lifestyle strategies work alongside estrogen therapy to support long-term cognitive well-being About Our Guest: Dr. Rhonda Voskuhl is a renowned neurologist and professor at UCLA, specializing in women’s brain health, multiple sclerosis, and Alzheimer’s disease. Her research focuses on estrogen therapy and neuroprotection during menopause. To learn more about our guest, click here:https://hellohotflash.com/episodes/brain-health-Rhonda-Voskuhl-UCLA

    37 min

  4. JAN 20

    251 Menopause and Faith: When God Calls You to Be an Active Participant in Your Care

    Show Notes There’s a moment many women in midlife know all too well. You finally get the doctor’s appointment. You’ve waited weeks. You’ve rehearsed your symptoms. You walk in determined to speak up—and then something shifts. The room feels cold. The appointment feels rushed. And suddenly, the woman who leads, manages, and carries so much… goes quiet. In this episode, we talk honestly about that hesitation—and why it’s so common during menopause. Hormonal symptoms are often minimized, misunderstood, or brushed aside, leaving women doubting their bodies, their instincts, and even their faith. Using Esther 4:16 as our spiritual anchor, this conversation reframes health advocacy as an act of stewardship, not self-centeredness. Esther didn’t speak up because it was comfortable—she spoke up because she was called. And the same is true for women navigating menopause today. We explore how silence, self-minimizing, and “just dealing with it” quietly erode health, confidence, and capacity. And we unpack why advocating for your care—asking questions, seeking clarity, requesting support—is not a lack of faith, but a faithful response to the responsibility God entrusted to you. This episode is a reminder that you were not called to endure unnecessary suffering. You were called to pursue wisdom, healing, and support—with courage, clarity, and holy boldness. What You Will Learn Why menopause symptoms are often minimized—and how that leads women to silence themselves Why speaking up about your health is not arrogance, weakness, or lack of faith How preparation, prayer, and support strengthen confidence in medical settings A mindset shift that replaces self-doubt with discernment and spiritual authority About Our Guest This is a solo episode with Stephanie Shaw, host of the Hello, Hot Flash podcast, where science-backed menopause education meets faith-filled encouragement. Additional Resources Join Us For - Menopause Isn’t Just Hormonal – A Faith-and-Science Path to Healing in Midlife. This is a live workshop created for women who feel overwhelmed, foggy, or disconnected in midlife and want clarity without fear. You’ll learn what’s really happening in your body, why symptoms aren’t “just hormones,” and how faith, science, and practical next steps work together to restore steadiness and confidence. This workshop is educational, grounding, and designed to help you feel informed, supported, and back in control. Learn more at https://hellohotflash.com/workshop

    12 min

  5. JAN 15

    250 Reverse Health: How to Create a Menopause Wellness Plan That Works for Midlife

    Show Notes If you’re eating “healthy,” trying to stay active, and doing all the right things—but your energy is low, the scale won’t budge, and your confidence feels shaken—this episode is for you. Menopause isn’t a personal failure; it’s a physiological shift that requires a different strategy. In this conversation, Stephanie Shaw sits down with Matt Jones, registered nutritionist and sports nutrition expert at Reverse Health, to unpack why midlife health plans often stop working—and what actually supports women during menopause. From changes in estrogen and gut health to muscle loss and metabolism, this episode reframes menopause as a season that calls for personalization, not punishment. Matt shares how inclusive nutrition, strength-focused fitness, sleep hygiene, and community support can help women rebuild trust with their bodies and create sustainable wellness plans that work with their hormones instead of against them. If you feel overwhelmed, confused by conflicting advice, or stuck in an all-or-nothing mindset around food and exercise, this episode offers clarity, science-backed reassurance, and practical next steps—without shame. What You Will Learn Why hormonal shifts during menopause change how your body processes food, stores fat, and manages energy How gut microbiome changes and declining estrogen can impact weight, mood, and overall health Why strength training is essential for preserving muscle, metabolism, and bone density in midlife How personalized nutrition plans outperform restrictive diets during menopause The role of sleep and community support in creating lasting, confidence-building health changes About Our Guest Matt Jones is a registered nutritionist and sports nutrition expert with over 15 years of applied experience across professional sport, military, and university settings. As the nutrition lead at Reverse Health, Matt designs evidence-based, sustainable nutrition strategies tailored specifically for women navigating menopause and midlife health changes. To learn more about our guest, click here: https://hellohotflash.com/episodes/reverse.health Additional Resources Learn how to feel clear, steady, and in control again: https://hellohotflash.com/assessments Listen to the limited-series podcast Christian Women and Menopause, exploring what the Bible says about stress, anxiety, health, and confidence in midlife: https://hellohotflash.com/christian-women-and-menopause Sponsor This episode is sponsored by Reverse Health. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/

    38 min

  6. JAN 13

    249 The Case For Stillness: How Slowing Down Speeds Healing

    Show Notes Stillness can feel almost impossible in midlife—especially for women navigating perimenopause or post-menopause. Hormonal shifts, fatigue, mental overload, and packed schedules often push us to do more, try harder, and stay constantly in motion. But what if that constant busyness is working against healing? In this solo episode, Stephanie reflects on a personal season of relentless activity and hormonal chaos, when even prayer felt rushed and unfocused. Through a simple but powerful moment of intentional stillness, she began to notice tension ease, thoughts slow, and a renewed awareness of God’s presence. Grounded in Psalm 46:10, this episode explores stillness not as passivity, but as an active expression of trust. Stephanie unpacks how modern culture—and menopause itself—tempts women to equate motion with progress, while Scripture invites rest, surrender, and presence instead. Drawing from biblical teaching and lived experience, this conversation reframes stillness as essential for spiritual clarity, nervous system regulation, and whole-person healing. It’s a reminder that God often works most powerfully in the quiet moments we’re tempted to skip. What You Will Learn Why busyness is often mistaken for progress during perimenopause and menopause How hormonal changes can intensify stress, overwhelm, and mental fatigue What Psalm 46:10 reveals about stillness, trust, and God’s role in healing How constant motion can keep women disconnected from both their bodies and God Why stillness is a necessary practice for faith, health, and emotional resilience in midlife About the Host Stephanie Shaw is the host of the Hello Hot Flash podcast, where she educates and empowers women navigating midlife and menopause through science-backed health conversations and faith-centered perspectives. She is also the creator of the limited-series podcast Christian Women and Menopause. Additional Resources Take a personalized health assessment: https://hellohotflash.com/assessments Listen to the limited-series podcast Christian Women and Menopause: https://hellohotflash.com/christian-women-and-menopause

    16 min

  7. JAN 8

    248 How To Treat Menopause Migraines Without Medicine

    Show Notes Migraines often become more frequent, more intense, or more unpredictable during perimenopause and menopause—and for many women, medication either stops working or introduces new problems. If you’ve ever wondered why your body feels harder to manage in midlife, this episode offers a new, compassionate lens. In this conversation, we explore migraines as more than isolated headaches. Hormonal fluctuations, stress overload, blood sugar swings, and even how your body processes food can all influence migraine patterns. When these systems are out of balance, migraines may be one of the body’s clearest warning signs. Our guest, Diane Ducarme, blends Western neuroscience with Traditional Chinese Medicine to help women understand what migraines are communicating beneath the surface. Rather than silencing symptoms, this episode focuses on recognizing patterns, reducing hidden triggers, and restoring trust in your body’s signals—especially during the hormonal transitions of midlife. If you’re eating “healthy,” feeling exhausted anyway, or frustrated that nothing seems to work anymore, this episode will help you stop blaming yourself and start understanding what your body actually needs. What You Will Learn How perimenopause and menopause-related hormonal shifts can alter migraine frequency and severity Why migraines often involve the nervous system, liver function, and whole-body stress—not just the head The difference between fast and slow migraine triggers, including food-related triggers that are commonly misunderstood How depletion, stress, and imbalance may show up as migraines long before lab work flags a problem Ways to work with your body’s signals instead of fighting them during midlife About Our Guest About Our Guest: Diane Ducarme is the host of the Migraine Heroes podcast and founder of the Migraine Heroes app. She integrates Traditional Chinese Medicine with Western science to help people uncover root causes of migraines often missed by conventional care. To learn more about our guest, click here: https://hellohotflash.com/episodes/menopause-migraine Additional Resources Learn how to feel clear, steady, and in control again: https://hellohotflash.com/assessments Listen to the limited-series podcast Christian Women and Menopause: https://hellohotflash.com/christian-women-and-menopause Sponsor This episode is sponsored by Reverse Health. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/

    49 min

  8. JAN 6

    247 Menopause: Your Brain And The Amygdala Hijack

    Show Notes  In this solo episode, Stephanie Shaw explores how menopause, stress, and hormonal fluctuations can amplify our emotions and lead us to speak before we think. Learn how to pause, reflect, and let God guide your words—turning everyday interactions into moments of connection rather than conflict. What You Will Learn How hormone fluctuations during perimenopause and menopause affect your emotional brain and can trigger impulsive speech (the “amygdala hijack”). Practical strategies to pause, breathe, and filter your words through Scripture, reducing conflict and increasing calm. How small, intentional practices—like prayer, mindful breathing, and writing thoughts before speaking—can transform daily interactions and strengthen relationships. Additional Resources   Learn how to feel clear, steady, and in control again. https://hellohotflash.com/assessments The limited-series podcast Christian Women and Menopause teaches what the Bible says about stress, anxiety, health, and confidence in midlife. Listen here: https://hellohotflash.com/christian-women-and-menopause

    10 min
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About

Hello, Hot Flash - A Weekly Conversation About Perimenopause, Menopause And Women’s Midlife Health: Real Talk, Expert Advice, and Practical Solutions This show will empower you to learn more about your changing body and teach you how to navigate perimenopause, menopause, post-menopause, midlife and beyond with confidence. Our mission is to provide science-backed insights, expert interviews, and practical strategies to help you make informed decisions about your health. Each week, we talk with gynecologists, menopause specialists, hormone specialists, researchers, functional medicine doctors, psychologists, nutritionists, or real women who’ve been there.  These wellness professionals break down the most-searched topics like weight gain, sleep, hot flashes, HRT, anxiety, depression, vaginal dryness, libido, estrogen, testosterone, cortisol, energy loss, metabolism, joint pain, brain fog, hair loss and heart palpitations.  And let's not forget frozen shoulder and irregular periods. Hello, Hot Flash - an evidence-based, expert-driven menopause podcast is ranked among the Top 3% of Podcasts in the World (Listen Notes) and named one of Feedspot’s Top 25 Best Menopause Podcasts of 2025, this show helps women finally get real answers — not dismissals. Hello, Hot Flash is hosted by Stephanie Shaw — menopause advocate who went to 18 doctors, two world-renowned medical facilities, and spent $20K out of pocket before finding relief. Women who listen to Hello, Hot Flash get real answers to the questions that keep them up at night: Hormone Replacement Therapy vs. Bioidentical Hormone Replacement Therapy vs. natural remedies — what’s right for you? How to balance your hormones. What really works for hot flashes and night sweats? How to sleep all night and beat insomnia. How to lose weight and keep it off. How to reduce brain fog and sharpen focus so you can be a boss at work and home. How menopause affects your sex drive and your relationships. The best foods and supplements for midlife health. How much protein do I need to eat and how much water should I drink. How menopause impacts bone, heart, and overall health. Subscribe now and join a global movement of women taking back control of this next season — with clarity, confidence, and community. Visit https://hellohotflash.com for show notes, bonuses, and additional resources. If this show helps you, please leave a review so more women can find this support — no one should have to go through menopause alone.

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