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

Stephanie Shaw
  • 5.0 (37)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

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. 2D AGO

    Should You Have a Hysterectomy? How to Decide | 274

    Show Notes For many women in midlife, the word hysterectomy can bring a flood of questions, fear, and confusion. Is it the right solution for heavy bleeding, pelvic pain, or fibroids? Will it trigger menopause? And how do you know if surgery is truly necessary? In this episode of Hello Hot Flash, I’m joined by Dr. Lindsay Shirreff, an academic obstetrician and gynecologist specializing in mature women’s health and menopause. With more than a decade of clinical experience, she walks us through what women need to understand before making this major medical decision. We talk about why symptoms like heavy bleeding and pelvic pain should never be dismissed, how hysterectomy decisions are made, and what really happens to your hormones if your ovaries remain intact. Dr. Shirreff also explains why personalized, specialist-led care is essential for women navigating menopause or surgical menopause. If you’ve ever felt unsure about what questions to ask your doctor, overwhelmed by conflicting advice, or worried that something might be wrong but aren’t sure where to start—this episode will help you approach your health decisions with more clarity and confidence. Understanding your options is one of the most powerful ways to advocate for your long-term health in midlife.   What You Will Learn When heavy bleeding, pelvic pain, or other symptoms may signal the need for further evaluation How hysterectomy decisions are made and what the procedure may mean for menopause and hormone levels Why specialist-led, evidence-based care can improve outcomes for women navigating midlife health changes About Our Guest Dr. Lindsay Shirreff is the Chief Medical Officer and Co-Founder of Blair Health, a telemedicine platform designed to close the specialist access gap for women. She is an Obstetrician and Gynecologist and subspecialist in Mature Women's Health and Menopause. Dr. Shirreff leads clinical strategy at Blair Health, ensuring expert-driven, evidence-based care for women navigating midlife health concerns. She has completed fellowships in Mature Women’s Health and Menopause and Minimally Invasive Gynecologic Surgery. Additional Resources Join me for an interactive workshop where together, we will map out a practical menopause meal plan using simple macro principles so you understand how protein, carbohydrates, and fats support energy, metabolism, and hormonal changes. You’ll also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition.  https://hellohotflash.com/workshop 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 Sponsor This Episode’s Sponsor is Reverse Health. Check out Reverse Health, a fitness and weight loss app designed specifically for women 40+. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/

    34 min

  2. 3D AGO

    Menopause Coaching Episode: How to Build Healthy Habits That Stick - REPLAY | 273

    Show Notes Building healthy habits in midlife can feel frustrating. You try to eat well, move more, and take care of yourself—yet consistency feels harder than it used to. In this live coaching episode, Stephanie Shaw works with a client who wanted help creating sustainable habits during menopause. If you’ve ever wondered why healthy routines feel difficult to maintain—or why motivation fades after a few weeks—this conversation will help you see what’s actually happening beneath the surface. Together, they explore the mindset shifts, micro-habits, and practical strategies that make long-term health changes possible during midlife. Instead of chasing perfection or relying on short-term motivation, Stephanie shows how small daily actions build momentum, confidence, and lasting change. If you’ve struggled with staying consistent, feel overwhelmed by conflicting health advice, or believe you have to do everything “perfectly” to see results, this episode will help you rethink how healthy habits are built—and why starting small is often the most powerful step forward. What You Will Learn Why micro-habits are one of the most effective ways to rebuild consistency during menopause How mindset and self-talk influence motivation, discipline, and long-term behavior change Practical strategies for building sustainable routines around exercise, meal preparation, and stress management About Our 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. To learn more about our guest, click here: https://hellohotflash.com/episodes/building-healthy-habits-in-midlife Additional Resources Join me for an interactive workshop where together, we will map out a practical menopause meal plan using simple macro principles so you understand how protein, carbohydrates, and fats support energy, metabolism, and hormonal changes. You’ll also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition. https://hellohotflash.com/workshop 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

    30 min

  3. APR 2

    Surviving a Messy Midlife: Practical Tips for Rebuilding with Lisa Resnick of Dandelion-Inc | 272

    Show Notes Midlife has a way of pulling back the curtain on everything we thought we had figured out. Careers shift. Relationships evolve. Our bodies change. And the confidence that once felt automatic can suddenly feel fragile. But what if the “mess” isn’t a failure… it’s a signal that something new is being built? In this episode, entrepreneur and community builder Lisa Resnick joins us for an honest conversation about navigating the complicated middle chapters of life. Together, we explore what it looks like to rebuild when things feel uncertain—how to trust your instincts again, how storytelling can dissolve imposter syndrome, and why strong communities matter more than ever during seasons of change. Lisa’s perspective is refreshing because it removes the pressure to have everything perfectly figured out. Instead, she invites women to see the beauty in growth that unfolds slowly and imperfectly. For women navigating midlife transitions—whether in career, identity, health, or confidence—this conversation offers a powerful reminder: rebuilding doesn’t happen overnight. It happens through small, intentional shifts that restore trust in yourself. If you’ve ever felt like you should be “past” the messy stage by now, this episode will help you see midlife differently—and move forward with more compassion, clarity, and confidence.   What You Will Learn Why midlife uncertainty often signals growth—and how to rebuild self-trust during seasons of transition • How storytelling and vulnerability can help women overcome imposter syndrome and reclaim confidence • Why community, connection, and honest conversations are essential for navigating midlife challenges About Our Guest Lisa Resnick is the founder of Dandelion-Inc, a membership-based community for women entrepreneurs, and host of The Seed podcast. Her upcoming book, You’re a Mess, But So Is the Universe, offers a raw, in-the-moment look at building a business while juggling family and life’s chaos. Through her work, Lisa helps women grow businesses, build supportive communities, and navigate the realities of entrepreneurship without sacrificing their sanity or self-worth. Additional Resources Join me for an interactive workshop where together, we will map out a practical menopause meal plan using simple macro principles so you understand how protein, carbohydrates, and fats support energy, metabolism, and hormonal changes. You’ll also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition. https://hellohotflash.com/workshop 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   Sponsor This Episode’s Sponsor is Reverse Health: Check out Reverse Health. Finally. A fitness and weight loss app for women 40+. Use promo code HOTFLASH for a 10% discount. https://www.rgds43jd.com/G1S938/7XDN2/

    37 min

  4. MAR 31

    Learn How to Eat Right for Weight, Sleep, Stress and Hot Flashes! Join Me For Free Live Coaching! | 271

    Show Notes There’s a moment most women hit in midlife when they realize, “This shouldn’t be this hard.” You’re trying, you care about your health, and you love God—but your body feels unpredictable, habits inconsistent, and progress stalled. In this episode, Stephanie Shaw shares why coaching is the key to bridging the gap between what you know and what you actually do. Through one-on-one guidance, she helps women clarify their patterns, apply nutrition and lifestyle strategies to real life, and align their choices with faith, discipline, and care. What You Will Learn: Who live coaching is for and why it meets you where you are—physically, spiritually, and practically How coaching helps you apply what you know about nutrition, stress, sleep, and hot flashes in real life Why combining faith, clarity, and actionable guidance builds momentum, confidence, and lasting change About Our Guest Stephanie Shaw is the host of the Hello Hot Flash podcast, educating and empowering 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 Join the interactive live coaching series and work through your real-life nutrition and lifestyle challenges with guidance and faith integration: https://hellohotflash.com/live-coaching Listen to the limited-series podcast Christian Women and Menopause, teaching what the Bible says about stress, anxiety, health, and confidence in midlife: https://hellohotflash.com/christian-women-and-menopause This Episode’s Sponsor is Delta Dental Insurance: Delta Dental - Protecting more than smiles. Visit Delta Dental Insurance to discover how they are advancing menopause care: https://www1.deltadentalins.com/

    13 min

  5. MAR 26

    How To Care For Your Oral Health During Menopause with Delta Dental CEO, Sarah Chavarria | 270

    Show Notes You’re brushing, flossing, and doing everything “right”… so why are your gums bleeding, your mouth dry, or your teeth suddenly sensitive? In this episode, we uncover a connection most women are never told about: how menopause directly impacts your oral health—and why it matters more than you think. Stephanie sits down with Sarah Chavarria, CEO of Delta Dental of California and Affiliates, to break down the science behind hormonal changes, saliva production, and inflammation—and how these shifts can quietly affect your confidence, nutrition, and even long-term health. If you’ve been feeling like something is off in your body but can’t quite explain it, this conversation will help you connect the dots, advocate for yourself, and take simple, proactive steps toward better health. This isn’t just about your teeth—it’s about your whole body.   What You Will Learn How declining estrogen impacts saliva production, bacteria balance, and gum health during menopause The most common oral health symptoms women over 40 experience—and why they’re often overlooked Simple, practical ways to advocate for yourself at the dentist and integrate oral health into your overall wellness plan   About Our Guest Sarah Chavarria is the Chief Executive Officer of Delta Dental of California and Affiliates, one of the nation’s largest oral health organizations, serving more than 27 million members nationwide. Under her leadership, the organization is redefining the role of oral health within the broader healthcare system—advancing integrated, whole-person care and expanding access in underserved communities. A recognized thought leader on the connection between oral health and overall health, Sarah has helped bring national attention to the critical link between menopause and oral health through research, advocacy, and innovation. To learn more about our guest, click here: https://hellohotflash.com/episodes/delta-dental-menopause-oral-health Additional Resources Join me for an interactive workshop where we map out a practical menopause meal plan using simple macro principles—so you understand how protein, carbohydrates, and fats support your energy, metabolism, and hormones: https://hellohotflash.com/workshop Listen to the limited-series podcast Christian Women and Menopause: https://hellohotflash.com/christian-women-and-menopause Sponsor This Episode’s Sponsor is Delta Dental: Delta Dental – Protecting more than smiles. Visit Delta Dental Insurance to discover how they are advancing menopause care: https://www1.deltadentalins.com/wellness/menopause-oral-health.html

    42 min

  6. MAR 24

    Carbs, Fats, and Menopause: How to Eat for Hormone Balance in Midlife | 269

    Show Notes You’ve been told to eat healthy—but suddenly, nothing seems to work. The scale won’t move, your energy crashes after meals, and every expert seems to say something different about carbs and fats. It’s no wonder you feel confused, frustrated, and stuck. In this episode, we’re simplifying what your body actually needs during menopause. Because the issue isn’t that you’re doing it wrong—it’s that your body has changed, and your nutrition needs to change with it. We break down how carbohydrates and fats impact your hormones, metabolism, and energy in midlife. You’ll learn how to stop the cycle of restriction and overeating, stabilize your blood sugar, and fuel your body in a way that supports both physical and emotional resilience. This conversation is about removing confusion, rebuilding trust with your body, and giving you a clear, sustainable path forward—without extremes, guilt, or all-or-nothing thinking. What You Will Learn How carbohydrates support energy, brain function, and hormone balance—and why cutting them too low can backfire in menopause Why healthy fats are essential for hormone production, satiety, and reducing midlife cravings How to structure your meals to avoid energy crashes, nighttime overeating, and blood sugar swings 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. To learn more about our guest, click here: https://hellohotflash.com/episodes/carbs-fats-midlife-women   Additional Resources Join me for an interactive workshop where together, we will map out a practical menopause meal plan using simple macro principles so you understand how protein, carbohydrates, and fats support energy, metabolism, and hormonal changes. You’ll also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition: https://hellohotflash.com/workshop 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

    14 min

  7. MAR 19

    Relieve Pain, Stop Leaking, Ease Constipation: The Truth About Your Pelvic Floor | 268

    Show Notes If you’ve ever wondered why your body feels harder to manage in midlife—why you’re dealing with bladder leaks, pelvic pain, or constipation that no one prepared you for—this episode will change how you think about your body. Because here’s the truth: these symptoms are common, but they are not normal. In this conversation, we’re breaking down one of the most overlooked pieces of women’s health—your pelvic floor. And for many women in perimenopause and menopause, this is the missing link behind symptoms that feel frustrating, embarrassing, and often dismissed. Dr. Kalyn Wisniewski explains how pelvic floor dysfunction develops over time—from pregnancy and surgeries to chronic stress, movement patterns, and even the way you hold tension in your body. These patterns don’t just affect bladder control—they can impact digestion, core strength, posture, and even how energized you feel throughout the day. What makes this especially challenging is that many women are doing “all the right things”—eating better, trying to exercise, pushing through fatigue—yet still feel off. When the pelvic floor isn’t functioning properly, it can create a ripple effect that makes progress feel harder, slower, and more confusing. This episode takes a compassionate, practical approach to understanding what’s actually happening in your body—and what you can do about it. You’ll also hear why quick fixes like doing random Kegels aren’t enough, how personalized therapy changes outcomes, and what role things like scar tissue, tailbone injuries, and bladder irritants play in your symptoms. Most importantly, this conversation will help you shift out of frustration and into clarity—so you can stop ignoring symptoms and start improving your quality of life. What You Will Learn Why urinary leakage, pelvic pain, and constipation are signals—not inevitabilities—and how addressing them early can change your long-term health How pelvic floor therapy goes beyond Kegels to include coordination, mobility, and personalized treatment based on your body’s unique patterns The hidden contributors to pelvic floor dysfunction, including surgical scars, tailbone injuries, stress patterns, and bladder irritants About Our Guest Dr. Kalyn Wisniewski is a pelvic floor physical therapist based in Hudson, Ohio. She earned her bachelor’s degree in Exercise Science from Kent State University and her Doctorate in Physical Therapy from Ohio University. She has worked across the country as a travel physical therapist, gaining experience in orthopedic care, chronic pain, and movement dysfunction. Today, she specializes in pelvic floor disorders, including pelvic pain, incontinence, prolapse, and pregnancy-related conditions. Dr. Wisniewski takes a holistic, personalized approach to care—combining manual therapy, movement optimization, and targeted exercise to help patients restore function and improve quality of life. To learn more about our guest, click here: https://hellohotflash.com/episodes/bladder-control Additional Resources Join me for an interactive workshop where together, we will map out a practical menopause meal plan using simple macro principles so you understand how protein, carbohydrates, and fats support energy, metabolism, and hormonal changes. You’ll also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition. https://hellohotflash.com/workshop 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   This Episode is Sponsored by Reverse Health and Delta Dental: Check out Reverse Health. Finally. A fitness and weight loss app for women 40+. Use promo code HOTFLASH for a 10% discount: https://www.rgds43jd.com/G1S938/7XDN2/ Delta Dental - Protecting more than smiles. Visit Delta Dental Institute to discover how they are advancing menopause care: https://DeltaDentalInstitute.com

    41 min

  8. MAR 17

    Plant Estrogen Explained: What Midlife Women Need to Know About Phytoestrogens | 267

    Show Notes Women navigating perimenopause and menopause often hear two completely opposite messages: estrogen is declining and causing symptoms… but foods that contain plant estrogens should be avoided. No wonder so many women feel confused about what to eat. In this episode of Hello, Hot Flash, we unpack the real science behind phytoestrogens—naturally occurring plant compounds found in foods like soy, flaxseeds, lentils, and chickpeas. Instead of replacing estrogen or dramatically changing hormone levels, these compounds interact with the body in subtle and fascinating ways. Understanding this difference can completely shift how women think about nutrition during midlife. We also explore the deeper idea of stewardship—how caring for the body through knowledge, wisdom, and thoughtful decisions can remove fear from health choices during midlife. If you’ve ever felt overwhelmed by conflicting nutrition advice or wondered why eating “healthy” doesn’t always feel straightforward anymore, this episode offers clarity grounded in both science and faith.   What You Will Learn How phytoestrogens interact with estrogen receptors and why they behave differently than human estrogen Why foods like soy, flaxseeds, lentils, and chickpeas may support health during menopause rather than disrupt hormones The role of the gut microbiome in producing equol, a compound linked to fewer menopausal symptoms Why bone health, metabolism, and inflammation are all influenced by declining estrogen levels How to focus on nutrition patterns that support hormone transitions instead of fearing individual foods About Our Guest: This is a solo episode with Hello Hot Flash host Stephanie Shaw, who shares science-backed insights to help women better understand their bodies during perimenopause and menopause. To learn more about this episode, click here: https://hellohotflash.com/episodes/phytoestrogens  Additional Resources: 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 Join Us For - Menopause Isn’t Just Hormonal – A Faith-and-Science Path to Healing in Midlife. This live workshop helps women in midlife create a clear, personalized path forward—without the confusion and fear that often surrounds menopause advice. Together, we will map out a practical menopause meal plan using simple macro principles so you understand how protein, carbohydrates, and fats support energy, metabolism, and hormonal changes. You’ll also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition. You’ll learn what’s actually happening in your body during perimenopause and menopause, why symptoms are rarely “just hormones,” and how food, daily habits, and faith work together to support your health. This workshop is educational, grounding, and designed to help you leave with a clear plan you can begin using immediately. Learn more at https://hellohotflash.com/workshop

    18 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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