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. 4D AGO

    260 From Brain Fog to Better Energy: How Optimizing Gut Health Supports Hormones

    Show Notes If you’re eating “healthy,” doing all the right things, and still dealing with stubborn weight, brain fog, fatigue, or digestive issues, your gut—not your willpower—may be the missing link. In this episode, Stephanie Shaw is joined by board-certified functional health coach Anu Simh, founder of Nine Arms of Wellness, to explore how gut health acts as a command center for hormones, metabolism, inflammation, and energy—especially during perimenopause and menopause. As estrogen levels decline, the gut microbiome becomes more vulnerable, influencing everything from blood sugar regulation and mood to how energized or depleted you feel after meals. Anu explains why many women feel worse after eating, why restrictive plans often backfire, and how stress, ultra-processed foods, poor sleep, and chronic dieting quietly disrupt gut balance. Rather than pushing extreme protocols or “all-or-nothing” routines, this conversation offers a more compassionate, sustainable approach to wellness—one that focuses on nourishment, resilience, and understanding how your body actually works in midlife. If you’re tired of conflicting nutrition advice, overwhelmed by where to start, or frustrated that your body no longer responds the way it used to, this episode will help you stop blaming yourself and start supporting your gut, hormones, and energy with clarity and confidence. What You Will Learn Why gut health plays a central role in hormone balance, energy, metabolism, and brain function during menopause How declining estrogen impacts gut permeability, inflammation, and nutrient absorption The difference between probiotics, prebiotics, and fiber—and why all three matter for midlife health How stress, poor sleep, alcohol, and ultra-processed foods quietly disrupt the microbiome Simple, sustainable ways to support gut health without extreme dieting or perfection About Our Guest About Our Guest: Anu Simh is a board-certified functional health coach and founder of Nine Arms of Wellness. She specializes in helping busy women improve gut health to support hormones, energy, weight, and brain function. Anu is the author of Microbiome Flourish From Within and trains coaches in a holistic, microbiome-centered approach to wellness. To learn more about our guest, click here: https://hellohotflash.com/episodes/gut-health-anu-simh 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’s Sponsor is Reverse Health Check out Reverse Health and use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/

    57 min

  2. 6D AGO

    259 What To Do When You Feel On Edge

    Show Notes In this episode of Hello, Hot Flash, we unpack what’s really happening when you feel on edge during perimenopause and post-menopause. You’ll learn how shifting estrogen levels impact your brain, mood, and stress response — and why even small stressors can suddenly feel big. We also talk about the hidden role of blood sugar swings, poor sleep, and nervous system overload in anxiety and emotional reactivity. Then we layer in something deeper: how faith and science work together. Because understanding the biology of stress is powerful — but inviting God into your reactions is what helps you respond with steadiness instead of impulse. If you’ve been eating healthy, trying to hold it together, and still wondering why your patience feels thinner than it used to, this conversation will help you stop blaming yourself and start understanding your body. What You Will Learn Why estrogen fluctuations in perimenopause can increase anxiety, irritability, and emotional sensitivity • How blood sugar, sleep loss, and nervous system overload amplify feeling “on edge” • Simple science-backed tools to calm your body before emotions escalate • How to recognize emotional patterns instead of labeling yourself as impatient or dramatic • How faith and practical habits work together to help you respond with steadiness instead of guilt To listen to this this episode, click here: https://hellohotflash.com/episodes/feeling-on-edge 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 Hello, Hot Flash Episodes About Sleep: Ep 112, Ep 178, Ep 257

    18 min

  3. FEB 12

    258 Embrace Your Menopause Story: Confessions Of A Menopausal Femme Fatale with Satori Shakoor

    Show Notes What if menopause wasn’t something to endure—but a story to embrace, reclaim, and even celebrate? In this powerful and deeply human conversation, storyteller, performer, and cultural icon Satori Shakoor shares her journey from the funk-filled stages of Parliament Funkadelic to the deeply personal, laugh-out-loud honesty of her one-woman film Confessions of a Menopausal Femme Fatale. With warmth, humor, and fearless truth, Satori invites women to step out of silence and into self-expression during midlife. Through stories of music, identity, aging, and resilience, this episode dismantles shame, challenges outdated narratives about menopause, and replaces them with curiosity, compassion, and courage. If you’ve ever felt confused, exhausted, unseen, or disconnected from your body during this season, this conversation will help you reconnect with your power, your voice, and your story. What You Will Learn Why menopause deserves open conversation, not silence, shame, or dismissal How storytelling and humor can help heal emotional, hormonal, and identity shifts in midlife The powerful lessons Satori learned from George Clinton about authenticity, confidence, and self-expression How reframing aging can restore energy, purpose, and self-trust Why embracing your full story—including struggle—can unlock confidence and freedom About Our Guest Satori Shakoor is a dynamic storyteller, performer, and founder of Detroit’s Secret Society of Twisted Storytellers. A former background singer with George Clinton and Parliament Funkadelic, Satori blends humor, music, and raw honesty to empower women navigating menopause, aging, and identity. To learn more about our guest, click here: https://hellohotflash.com/episodes/menopausal-femme-fatale 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’s Sponsor is Reverse Health: Check out Reverse Health and use promo code HOTFLASH for a 10% discount: https://www.rgds43jd.com/G1S938/7XDN2/

    45 min

  4. FEB 10

    257 Menopause and Sleep: How to Get a Better Night's Rest

    Show Notes If menopause has turned sleep into a nightly struggle, you’re not imagining it.  Midlife insomnia is deeply connected to hormonal shifts, nervous system overload, and rising stress hormones that make rest feel out of reach. This episode offers reassurance, clarity, and practical tools to help you reclaim deeper, more restorative sleep. We explore why sleep disruption becomes so common during menopause, how declining estrogen and progesterone affect REM sleep, and why poor sleep doesn’t just leave you tired—it impacts metabolism, mood, memory, and long-term health. You’ll also learn why quick fixes like late-night scrolling, snacking, or sleep aids often backfire and worsen the problem. Blending science with faith, this episode reframes sleep as more than a physical function—it’s a sacred rhythm your body and spirit both need. Through practical strategies and spiritual grounding, you’ll discover how to calm racing thoughts, reduce nighttime cortisol, and create a sleep routine your body can trust again. This conversation is especially for women who feel exhausted after meals, overwhelmed before bed, discouraged by inconsistency, or stuck in negative self-talk around health and habits. You’ll walk away with permission to stop forcing rest—and start supporting it. What You Will Learn Why hormonal changes in menopause disrupt REM sleep, increase night sweats, and make falling asleep harder How elevated cortisol, inflammation, and poor sleep are linked to weight gain, brain fog, and long-term health risks The role of consistent routines, light exposure, meal timing, and sleep environment in restoring circadian rhythm Why quick sleep fixes often worsen insomnia and delay melatonin production How integrating faith, Scripture, and prayer can calm the nervous system and support deeper, more peaceful rest About Our Guest 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 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 Reach out to Stephanie: https://hellohotflash.com and scroll to the bottom

    20 min

  5. FEB 6

    255 Intermittent Fasting for Menopause: Benefits & How to Start

    Show Notes Intermittent fasting is often framed as a weight-loss shortcut—but in menopause, it’s far more nuanced than that. For midlife women, fasting can influence blood sugar, inflammation, hormone balance, stress response, and even mental clarity. Done thoughtfully, it can support health. Done aggressively or without context, it can backfire. In this episode of Hello, Hot Flash, we explore intermittent fasting through both a science-backed and faith-centered lens. You’ll learn how fasting actually works in the body during menopause, which approaches tend to be better tolerated in midlife, and why fasting has historically been used not for control—but for clarity, humility, and alignment. If you’re eating “healthy” but still struggling with weight, energy crashes, guilt, or confusion about what your body needs now, this episode will help you move away from extremes and toward sustainable rhythms that support both your body and your spirit. What You Will Learn What intermittent fasting is—and why it’s not a diet, cleanse, or quick fix How fasting affects insulin, inflammation, metabolism, and cellular repair during menopause The most common intermittent fasting methods and how to approach them safely in midlife Why cortisol, sleep, and stress regulation matter more than longer fasts for menopausal women How fasting can create space for clarity, reflection, and spiritual grounding without shame or pressure About Our Guest 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 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

    19 min

  6. FEB 5

    256 How To Stop Smoking And Lose Weight with Rita Black

    Show Notes If you’ve ever felt like willpower isn’t enough—whether you’re trying to lose weight, stop smoking, or break long-standing habits—this episode offers a completely different approach. In this conversation, Stephanie Shaw sits down with Rita Black, a clinical hypnotherapist with more than 20 years of experience helping people create lasting change through subconscious reprogramming. Rita explains why traditional dieting, restriction, and “trying harder” often backfire in midlife—and how hypnosis works beneath the surface to realign beliefs, identity, and behavior. For women navigating hormonal shifts, fatigue, weight resistance, and self-doubt, this episode reframes change as mastery, not punishment. Rita shares why habits like emotional eating, nighttime overeating, or smoking aren’t failures of discipline—but signals from the subconscious mind. When the conscious mind and subconscious beliefs are misaligned, even the healthiest intentions can feel exhausting or impossible to maintain. You’ll also hear why metabolism, stress, and identity play a powerful role in midlife weight gain—and how hypnosis can help reduce internal resistance, quiet negative self-talk, and restore a sense of control. This episode is especially helpful if you feel overwhelmed, stuck in “all-or-nothing” thinking, or frustrated that what used to work no longer does. If you’re ready to stop fighting your body and start working with your mind, this episode will shift how you see change—starting from the inside out. What You Will Learn Why habits like overeating or smoking are driven by subconscious patterns, not lack of willpower How hypnosis works to realign beliefs, identity, and behavior for lasting change The connection between stress, metabolism, and weight resistance in midlife Why viewing health as mastery—not dieting—leads to more sustainable results How subconscious reframing can reduce self-sabotage and negative self-talk   About Our Guest Rita Black C.Ht. is a clinical hypnotherapist and leading expert in both the arenas of smoking cessation and weight loss. She is the author of the best selling From Fat to Thin Thinking:Unlock Your Mind for Permanent Weight Loss and the host of the Thin Thinking podcast. To learn more about our guest, click here: https://hellohotflash.com/episodes/stop-smoking-lose-weight 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 Today’s Sponsor This episode is sponsored by Reverse Health. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/

    39 min

  7. JAN 29

    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

  8. 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
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5
out of 5
35 Ratings

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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