Hello, Hot Flash: Conversations about menopause, women’s health and mindset for midlife women.
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.
Episodes
Perimenopause can bring weight changes, exhaustion, mood shifts, and a deep sense of “what is happening to my body?” In this conversation, author and entrepreneur Lynn Smargis opens up about the symptoms that shook her confidence—and the strategies that helped her reclaim her energy, purpose, and peace.
In this episode, you will learn:
• How processed sugar can intensify hot flashes and why stabilizing blood sugar is essential duri...
Welcome back to Hello, Hot Flash. I’m Stephanie Shaw, and before we close out the year, I just want to take a moment to say thank you.
Because of you—your listening, your sharing, your reviews—this show has crossed more than 41,000 downloads and ranks in the top 3% of all podcasts. That is incredible, and it is absolutely because of this community. I’m so grateful you’re here.
As we wrap up the year, I want to wish you a very Merry...
Fasting doesn’t have to mean going without food. Registered Dietitian Renee Fitton breaks down how a Fasting Mimicking Diet (FMD) activates many of the same metabolic and hormonal benefits of fasting while still allowing you to eat. She explains the science behind FMDs, why they work so well for women in midlife, and how they support healthier aging, weight management, and metabolic repair.
What You Will Learn: • How the Fasting M...
Midlife often brings symptoms and struggles we don’t talk enough about—fatigue, brain fog, emotional overwhelm, and a sense of being “off.” In this episode of Hello Hot Flash, host Stephanie Shaw speaks with Lori Lisai, a human design coach and midlife mentor, about how human design offers women a new lens for self-awareness and empowerment.
Instead of pushing through or relying only on logic, Lori encourages women to listen to the...
In this empowering episode of Hello Hot Flash, host Stephanie Shaw sits down with Kate Wells, former science teacher turned hormone expert and co-founder of Parlor Games. Together, they explore how stress, hormones, and communication intersect during midlife—and what women can do to reclaim balance, energy, and joy.
What You’ll Learn:
- Why managing stress is essential for hormone balance in perimeno...
Bladder leaks, pelvic pain, and intimacy struggles in midlife? They’re common — but not inevitable. In this episode of Hello Hot Flash, sexual medicine expert Aleece Fosnight shares the truth about pelvic floor health, menopause, and sexual functioning — and how you can take charge of your well-being.
What You’ll Learn:
- Why bladder leaks aren’t “just aging.”
- How pelvi...
Menopause often brings unexpected changes — brain fog, lack of confidence, and fatigue that can impact every part of life, from your work to your relationships. In this episode of Hello Hot Flash, neuro leadership expert Suzanne Kryder shares how neuroscience can help you understand these changes, and how simple shifts in perspective and nutrition can help you navigate menopause with confidence and clarity. Suzanne’s unique approac...
Menopause is not a one-size-fits-all experience — and neither should the treatment be. In this episode, Dr. Cathleen Brown, OB GYN and medical director of Winona, joins host Stephanie Shaw to explore the power of personalized menopause treatment. From debunking myths around hormone replacement therapy (HRT) to discussing how removing black box warnings can make care safer, this episode empowers women to advocate for their health an...
Struggling with fatigue, cravings, or energy crashes? In this episode of Hello Hot Flash, Dr. Kourtney Simms shares how Continuous Glucose Monitoring (CGM) helps women in perimenopause and menopause understand their bodies in real-time. Learn how fasting, hormones, and daily choices affect metabolism — and how to use data instead of guesswork to take control of your health.
What You’ll Learn:
- Read more
In this episode, host Stephanie Shaw speaks with Kelly Blanchard, certified master coach, about turning awareness into empowerment. Kelly shares her personal menopause story and how small, consistent lifestyle changes can make a lasting difference in energy, focus, and overall well-being. From recognizing symptoms early to embracing curiosity and self-care, this episode offers hope and practical strategies for midlife women ready t...
Show Notes:
Why do sugar cravings, weight gain, and fatigue hit so hard in midlife? In this episode of Hello Hot Flash, Stephanie Shaw talks with nurse and functional nutrition counselor Katie Kirklin about how gut health and blood sugar balance impact hormones in perimenopause and menopause.
What You’ll Learn:
- The role of the estrobolome in estrogen regulation.
- How b...
What You’ll Learn:
- The surprising prevale...
232 Curious about going alcohol free? Karolina Rzadkowolska, Euphoric AF, shares the health benefits
Alcohol has long been tied to relaxation and social life — but what if that story isn’t true? In this episode of Hello Hot Flash, Stephanie Shaw talks with Karolina Rzadkowolska, bestselling author of Euphoric, about the cultural myths surrounding alcohol, why so many midlife women are becoming “sober curious,” and what it looks like to redefine your relationship with drinking during perimenopause and menopa...
Heart disease is the #1 killer of women—but most of us don’t realize just how much menopause impacts our risk.
In this episode of Hello Hot Flash, Stephanie Shaw sits down with Dr. Suzanne Steinbaum to talk about preventative cardiology, why symptoms look different in women, and how we can take charge of our health before it’s too late.
What You’ll Learn:
- How to recognize heart disease symptoms th...
In the latest episode of 'Hello Hot Flash,' host Stephanie Shaw delves into the topic of brain fog and menopause with the insightful Dr. Anne Dunev, a naturopath, clinical nutritionist, and certified homeopath. Menopausal women often grapple with challenges like memory loss, difficulty concentrating, and brain fog due to hormonal and psychological changes. Dr. Dunev emphasizes the significance of maintaining hormonal balance, blood...
In this powerful episode of Hello Hot Flash, Stephanie sits down with Dr. Jessica Drummond, founder of the Integrative Women’s Health Institute, to explore what it really takes to heal chronic health issues in midlife. From gut imbalances to chronic pain, long COVID and hormonal shifts, Dr. Drummond shares her insights on how to move beyond surface-level symptom relief and create true, long-lasting healing.
You’ll Learn:
In this episode of Hello Hot Flash, host Stephanie Shaw sits down with Dr. Sharon Berquist, a renowned stress management expert and Ph.D. in psychology, to uncover the powerful ways midlife women can use stress to improve their health and overall well-being.
What You’ll Learn: • The difference between chronic stress and beneficial (“hormetic”) stress and why it matters in midlife • How high-intensity exercise and mental challenge...
Menopause is a natural part of life — but when it shows up in the workplace, it can create very real challenges that most organizations are simply not prepared to address. Symptoms like fatigue, anxiety, hot flashes, and brain fog don’t stay at home when women walk into the office… and when these go unacknowledged, they can affect productivity, morale, retention, and leadership development.
In this episode of Hello Hot Flash, we explore how cycle tracking—yes, even during perimenopause—can help you better understand your body, improve your mental health, and support hormonal balance. Guests Laura Federico and Morgan Miller, co-authors of The Cycle Book, explain how tuning into your cycle phases can reveal early signs of hormonal imbalance and help you make smarter choices about nutrition, energy management, and emotio...
In this episode of Hello Hot Flash, we explore what inclusive, whole-person menopause care really looks like. You’ll learn how to identify care that goes beyond quick fixes and actually supports your physical, emotional, and mental well-being. We cover why common symptoms like migraines, brain fog, and mood swings aren’t always “just hormones”—and why it's important to dig deeper.
Dr. Taniqua Miller joins us to discuss the real bar...
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