Afleveringen
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If you have ever sat in a doctorâs office and been told your labs are normal, your stress is the problem, and maybe you should try an antidepressant â this episode is the class you never got. Dr. LaKeischa Webb McMillan is a hormone specialist, Amazon bestselling author, and the kind of practitioner who will tell you exactly what is happening in your body, why standard testing often misses it, and what you can actually do about it. She is also refreshingly honest about her own story, her ADHD-wired brain, and the come-to-Jesus moments that changed her health from the inside out.
In this wide-ranging conversation, Dr. LaKeischa walks through the real definition of menopause (12 consecutive months without a period â nothing more, nothing less), what perimenopause can look like for up to 15 years before that, and why feeling anxious, exhausted, foggy, or just âoffâ in your 40s is not stress â it is real physiology with a real chemical explanation. She covers the organ system cascade that happens when estrogen and progesterone start shifting, why progesterone is the hormone most doctors overlook, and why your adrenals, thyroid, gut, and brain are all part of the same conversation.
She also goes somewhere most clinical conversations never reach: the physiological consequences of unresolved stress, what grounding in the grass actually does to inflammation in the body, how a sympathetic nervous loop gets trapped in your trapezius muscle and what releases it, and why her celebratory song is Walking on Sunshine. This episode delivers real education with real warmth. "Donna" â and every woman who has been dismissed, handed a prescription she did not ask for, or told her labs are fine while she feels anything but â this one is for you.
What You Will Learn
Why feeling anxious, exhausted, or unlike yourself in your 40s is a real clinical presentation rooted in changing hormones â not stress, not aging, and not something you are imagining â and the specific medical language to use at your next appointment to be taken seriouslyHow estrogen and progesterone affect the brain, adrenals, thyroid, and gut in a cascade that creates symptoms from brain fog and anxiety to weight gain and insomnia â and why there is no silver bullet, only a multi-layered, whole-body approachWhy normal lab results do not mean optimal hormone function â how inflammation pulls cell receptors inward so hormones cannot enter the cell even when blood levels look fine â and how to advocate for deeper testing that reflects how your body is actually using its hormonesAbout Our GuestDr. LaKeischa Webb McMillan is the author of the Amazon bestseller The Other PMS: Your Survival Guide for Perimenopause and Menopause, a concise, accessible guide to understanding this stage of life written like a girlfriend who happens to be a doctor. Through virtual consultations at talkhormones.com, she helps women make sense of symptoms, identify next steps, and get personalized support for hormone health. She practices functional and integrative medicine, combining lifestyle, supplementation, hormone therapy, gut protocols, and advanced testing to create layered, individualized care. She encourages every woman to think of herself as the CEO and expert of her own body.
Book: The Other PMS: Your Survival Guide for Perimenopause and Menopause
https://theotherpms.com
Virtual consultations: talkhormones.com
Social media: @DrLakeischaMD on all platforms
Additional ResourcesThe 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
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You used to be a great sleeper. Nine, ten hours, no problem. And then somewhere around your 40s, something shifted. Now you are wide awake at 2am or 3am, staring at the ceiling, asking yourself what is wrong â and no amount of sleep hygiene, magnesium, or melatonin seems to make a difference. If that is Donna, this episode is for her. And it is for you.
Dr. Maria Guzman is the founder of Dream Life Medicine and Wellness and a sleep physician who has spent her career helping women understand what is actually happening in their bodies at night. She is also refreshingly honest about the fact that being a sleep doctor does not make you immune to bad nights â and that the answer is rarely more effort, better habits, or a higher sleep score.
In this conversation, Dr. Guzman walks through the real physiology behind 2am and 3am wake-ups in perimenopause and postmenopause: why sleep pressure drops overnight, why REM sleep in the second half of the night is more fragile, why fluctuating estrogen and progesterone directly affect how easily you wake â and why midlife women are at significantly higher risk for undiagnosed sleep apnea that a standard home sleep study will likely miss. She also explains the role of cortisol in early morning waking, what to actually do when you cannot fall back asleep, and why obsessing over your wearableâs sleep score may be making things measurably worse.
Her message â rooted in her Coming Home series â is both practical and compassionate: sleep is not something you force. It is a state your body has to get into. And the most powerful thing you can do in that 3am moment is not try harder. It is come back to yourself.
What You Will Learn
The real physiology of 2am and 3am wake-ups in perimenopause â why sleep pressure drops overnight, why the REM-heavy second half of the night is uniquely fragile, and why fluctuating estrogen and progesterone make awakenings more likely for midlife women specificallyWhy midlife women face a threefold higher risk of sleep apnea or disordered breathing â how standard home sleep studies can miss it entirely, what symptoms to look for that do not match the classic picture, and when to ask for an in-lab sleep studyWhat to do in the 3am moment â why staying in bed and trying harder makes it worse, how a consistent wake time is the single most evidence-based sleep intervention available, and the simple nervous system practices that interrupt the panic spiral without requiring anything externalAbout Our GuestDr. Maria Guzman is the founder of Dream Life Medicine and Wellness, a sleep physician specializing in mind-body approaches to insomnia and sleep disruption in midlife women. She leads free monthly sleep workshops using a mind-body approach and offers telemedicine care in Georgia and Florida. Through her Coming Home series, she helps women work with their nervous systems rather than against them â prioritizing self-compassion, body awareness, and sustainable self-care over technology, optimization, and willpower.
Website: https://dreamlifemedical.com
Additional ResourcesThe 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
SponsorThis episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off:
https://www.rgds43jd.com/G1S938/7XDN2/
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Zijn er afleveringen die ontbreken?
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You are the one who handles it. You make the appointments, manage the medications, answer the phone at 11pm, and smile when you walk in the door because she needs calm, not panic. Somewhere in the middle of all of that, you stopped sleeping. You stopped eating real meals. And what nobody told you was that your body was keeping score the entire time.
If you are in the sandwich generation â caring for aging parents, children, grandchildren, and everyone in between â while also navigating perimenopause or menopause, this episode was made for you. Chronic stress and declining estrogen are a brutal combination. Cortisol is supposed to be a short-lived survival tool, but when caregiving stretches across months and years, it stays elevated and begins interfering with sleep, weight, mood, memory, and immune function. Meanwhile, dropping estrogen â one of the hormones that keeps cortisol in check â is doing the opposite. These two things compound on each other in ways most women never recognize because they are too busy caring for someone else to notice what is happening to themselves.
Lori La Bey lived this for 30 years. As the founder of Alzheimerâs Speaks, recognized by Oprah as a health hero and by Maria Shriver as an architect of change, Lori built an international advocacy movement out of her motherâs 30-year journey with dementia â and out of her own decades of self-neglect along the way. In this conversation, she is candid about what caregiving quietly did to her body, the traps she fell into, and what she wishes she had known far earlier.
This is not just a dementia episode. It is an episode about what happens when women carry everything for everyone else and call it love. Loriâs message is clear: caregiving should not mean self-erasure. Every moment is another chance.
What You Will Learn
Why the sandwich generation is a perfect storm for midlife women â how layered caregiving responsibilities compound hormonal changes, elevate cortisol for years, and quietly destroy the caregiverâs own health before she ever recognizes what is happeningThe traps caregivers fall into â trying to fix the unfixable, pursuing perfection, doing everything alone â and why shifting from a crisis mindset to a comfort-first approach preserves both the caregiverâs health and the loved oneâs dignityPractical steps to protect yourself while continuing to care â including how to find support when you are isolated, why connection is not optional but medical, and the three questions Lori asks before every caregiving task that changed everything for herAbout Our GuestLori La Bey is the founder of Alzheimerâs Speaks, an international advocacy movement focused on dementia education and caregiver support. Her work is rooted in personal experience â her mother lived with dementia for 30 years, and Lori spent about 30 years as a caregiver connected to that journey. Recognized by Oprah as a health hero and by Maria Shriver as an architect of change, she is a powerful voice for caregivers and everyone affected by dementia. Drawing from her own experience of neglecting self-care, she now encourages others to care differently, prioritize progress over perfection, and reclaim their own lives.
To learn more about our guest, click here:
https://hellohotflash.com/episodes/alzheimers-speaks-lori-labey
Visit Alzheimerâs Speaks: alzheimerspeaks.com
Global resource platform: Dementia Map
Additional ResourcesThe 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
SponsorThis episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off:
https://www.rgds43jd.com/G1S938/7XDN2/
This episode is also sponsored by Delta Dental. Protecting more than smiles. Visit the Delta Dental Institute to discover how they are advancing menopause care:
https://DeltaDentalInstitute.com
Or learn more about menopause and oral health directly here:
https://www1.deltadentalins.com/wellness/menopause-oral-health.html
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If you have ever left a doctor's appointment feeling dismissed, handed an antidepressant you did not ask for, or told your labs were "normal" when you knew something was wrong â this episode is the conversation you deserved to have in that exam room. A recent survey found that 40% of women felt they were misdiagnosed during perimenopause. Stephanie spent over $20,000 and visited 18 doctors before getting answers. This is not a personal failing. It is a systemic one â and Dr. Bruce Dorr is here to explain exactly why it happens, and what you can do about it.
Dr. Dorr is a board-certified OB/GYN with over two decades of specialized experience in menopause care, a certified practitioner through the Institute for Functional Medicine, a Senior Medical Advisor at Biote, and a primary educator for the organization. He sees up to 12 new patients a day â most of them women who have been told there is nothing wrong with them â and he has devoted the last decade of his career to the root cause, whole-body approach to hormone health that most of the medical system has never been trained to offer.
In this conversation, Dr. Dorr walks through the full picture: why perimenopause is so hard to diagnose, what the 2002 Women's Health Initiative study actually got wrong and how it derailed hormone education for an entire generation of providers, why testosterone is the most abundant sex hormone women produce and why most women have never been told that, what bioidentical hormone therapy actually does and does not do, and the specific labs and markers you can request at your next appointment to finally get real answers. He also explains why lifestyle â diet, sleep, stress, detox pathways â must come before hormones for treatment to actually work.
As Dr. Dorr put it plainly: how far south we go is dictated by how we take care of ourselves now. This episode gives you the tools to start taking care â with information, not guesswork.
What You Will Learn
Why perimenopause produces more than 70 different symptoms across the body â from panic attacks and joint pain to bladder issues and brain fog â and why so many women are sent to cardiologists, rheumatologists, and neurologists before anyone asks whether hormones might be the common threadThe four root causes of hormone imbalance â production, transport, receptor, and detox pathway problems â and why identifying which bucket a woman falls into is the only way to create a treatment plan that actually worksWhat specific labs to request at your next appointment, why testosterone is critically underaddressed in women's health, and what bioidentical hormone replacement therapy can and cannot do â including the real data on estrogen and breast cancer risk that contradicts what most women have been toldAbout Our Guest
Dr. Bruce Dorr is a board-certified OB/GYN who has specialized in menopause care for over two decades. As Senior Medical Advisor and primary educator for Biote â the bioidentical testosterone and estrogen organization â and a practitioner at Littleton Wellness Center in Denver, Dr. Dorr brings a functional medicine approach to hormone health that addresses root causes rather than symptoms. He is a certified provider through the Institute for Functional Medicine (IFM certified 2025) and holds affiliations with both the North American Society for Sexual Wellness and the Menopause Society. He is passionately committed to educating healthcare providers to better recognize, diagnose, and treat the symptoms of hormone imbalance caused by perimenopause and menopause.
Follow Dr. Dorr on LinkedIn: https://www.linkedin.com/in/drbrucedorr/
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 will also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition. https://hellohotflash.com/workshopThe 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-menopauseEpisode Sponsor
This episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/
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Full Show Notes
What are you afraid this season means about you? Not about your health. Not about your symptoms. About you â your identity, your worth, your place in the story God is writing.
That is the question Stephanie opens with in this solo episode. And it is the right one. Because underneath the hot flashes and the sleepless nights and the frustration of a body that feels like it has stopped cooperating, there is often something quieter and more personal: a fear that the most vibrant, most needed, most productive season of your life is somehow behind you.
This episode offers a different frame. Not a pep talk. Not a list of steps to push through it. Something older and quieter than that â the spiritual logic of slowing down.
Scripture is full of a pattern that rarely gets airtime in Western culture: God does His deepest work in seasons of reduction, not expansion. Moses spent 40 years in the wilderness before he was ready. Elijah collapsed under a broom tree and was met not with a new strategy but with bread, water, and rest. Paulâs letters are saturated with the language of weakness, not competence. The people God uses most significantly are almost always the ones who have first been brought to the end of their own strength.
Menopause, Stephanie argues, may be one of those seasons. The ground is shifting. The certainties you built your routines around are suddenly unreliable. And into that disruption comes Psalm 46:10 â not as a promise for your vacation, but as a command issued in the middle of chaos: Be still and know that I am God.
This episode also introduces a summer practice â 15 minutes outside, no agenda, no prayer list, no productivity. Just one question held in the quiet: God, what are You doing in this season that I have been too busy to notice? It is a small practice. And it may be the most important thing you do all summer.
What You Will Learn
Why God consistently does His deepest work in seasons of reduction rather than expansion â and how the stories of Moses, Elijah, and Paul speak directly to the woman who has spent decades performing at full capacity and is now being asked to slow downWhat Psalm 46:10 actually means in the context of menopause â why âBe still and know that I am Godâ is not advice for peaceful moments but a command issued in the middle of chaos, and what it looks like to receive it rather than resist itWhy this season is not decline but clarity â the difference between the first half of life (building the container) and the second half (discovering what it is for), and a simple 15-minute summer practice to help you begin listening for what God is doingAdditional ResourcesThe 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 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 will 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
SponsorThis episode is sponsored by Delta Dental. Protecting more than smiles. Visit the Delta Dental Institute to discover how they are advancing menopause care:
https://DeltaDentalIns.com https://www1.deltadentalins.com/wellness/menopause-oral-health.html
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You know what to do. You have known for a long time. So why does doing it â actually doing it, consistently, week after week â feel so much harder than it used to? This episode is the honest answer to that question. And it is not the answer most of us have been giving ourselves.
Consistency coach and author Carla Birnberg has spent years helping women untangle the difference between what consistency actually is and what we have been trained to believe it must look like. Her conclusion? We have gotten it wrong. We think consistency means predictability â showing up the same way, every day, no exceptions. But in midlife, with hormone fluctuations, energy dips, caretaking responsibilities, and a nervous system that is working harder than it ever has, predictability is not the goal. Adaptability is.
In this conversation, Carla walks through her framework for rebuilding self-trust through small, steady actions â including her concept of Minimum Viable Presence (MVP): the smallest thing you can do on your hardest days to honor your goal without abandoning it. She also introduces the powerful practice of connecting with your future self as a source of motivation that has nothing to do with perfection and everything to do with compassion. If you have been caught in the cycle of starting strong, falling off, and telling yourself the story that you are someone who cannot stay consistent â this episode is going to change that story.
Carla is the author of the Everyday Consistency book series, which she is building to cover every area of modern midlife life â health, relationships, finances, parenting, and more. Her approach is rooted in the belief that health is the foundation, community is the scaffolding, and neither has to look the same every single day to be real and lasting.
What You Will LearnWhy consistency is adaptability â not predictability â and how redefining it through the lens of hormonal and energy changes in midlife can immediately reduce the shame cycle of starting over every MondayWhat Minimum Viable Presence (MVP) means and how showing up at 30% capacity and giving everything you have that day is not falling short â it is the actual definition of discipline in midlifeHow connecting with your future self through small daily practices â including Carla's Consistency SE Profile â builds the self-trust and momentum that motivation alone can never sustainAbout Our Guest
Carla Birnberg is a writer, speaker, and consistency coach who helps women build lives rooted in small, steady actions. With a background in English literature and marketing, she is the author of the Everyday Consistency series â including her latest book, Everyday Consistency: The Hidden Power of Showing Up â which explores how identity, structure, and self-trust, not willpower, shape lasting change. She found her voice in the weight room at 21 and has never stopped showing up.
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
Our Sponsor
This episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/
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Full Show Notes
Most women have heard the word âfastingâ and immediately pictured something that sounds like punishment: restriction, deprivation, white-knuckling through another attempt at controlling a body that refuses to cooperate. This episode begins by putting that version down entirely â and replacing it with something far more powerful and far more true.
In this second part of a two-part series, we go deeper than the science of sugar cravings â though we go there too. We walk through what sugar actually is physiologically, why it behaves like an addictive substance in the brain, and why the midlife body is uniquely and specifically vulnerable to its effects. We examine four distinct types of fasting â complete, intermittent, the Daniel Fast, and the targeted fast â and make the case for why a 40-day sugar fast is the most accessible, sustainable, and whole-person intervention available to women in this season of life.
And then we go somewhere most health conversations never go: into Scripture. Into Matthew 6, Isaiah 58, and Joel 2. Into what God actually says about fasting â not as a religious obligation or a performance, but as an act of return. A way of bringing your whole self, body and spirit together, back toward the One who designed both. The argument of this episode is that the spiritual clarity promised through fasting and the physiological clarity that comes from removing sugar are not two separate experiences running in parallel. They are the same experience. The same clearing. The same quiet where something different can come in. This is Part 2 of a two-part series. If you have not yet heard Part 1, go back and listen first â it will make everything here land more completely.
What You Will Learn
The four types of fasting â complete, intermittent, the Daniel Fast, and the targeted sugar fast â what each one does physiologically and spiritually, and why the 40-day sugar fast is uniquely powerful for midlife women navigating perimenopause and menopauseWhat Scripture actually says about fasting in Matthew 6, Isaiah 58, and Joel 2 â and why the language of chains, yokes, and freedom is not metaphorical but deeply personal for every woman who has felt trapped in a cycle she cannot break aloneWhy the spiritual and physiological benefits of a biblical sugar fast are not two separate things but the same transformation operating through the same mechanisms â and what the honest 40-day arc actually looks like, from the hard first week to the quiet opening that arrives around day eight or nineAbout Our EpisodeThis is a solo episode hosted by Stephanie Shaw, founder of Hello, Hot Flash and creator of Reclaimed: 40 Days â a 40-day faith-integrated sugar reset designed for women navigating perimenopause and menopause.
To learn more, visit: [EPISODE URL]
Additional ResourcesReclaimed: 40 Days. A 40-day faith-integrated sugar reset designed specifically for women navigating menopause â with live coaching calls twice a week, a private community, a full education library, and a 10-episode private podcast. The first 50 women to enroll pay $100. After that, the price goes to $150. Enroll here:
https://hellohotflash.com/reclaimed
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 will 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
SponsorThis episode is also sponsored by Delta Dental. Protecting more than smiles. Visit the Delta Dental Institute to discover how they are advancing menopause care:
https://DeltaDentalInstitute.com
Or learn more about menopause and oral health directly here:
https://www1.deltadentalins.com/wellness/menopause-oral-health.html
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Show Notes
You know sugar is making things worse. You know it is worsening your hot flashes, disrupting your sleep, and contributing to the belly weight that will not budge. You have set the intentions, made the plans, started fresh on Mondays more times than you can count. And you still cannot stop. This episode is not here to tell you to try harder. It is here to tell you why.
The real reason sugar is so hard to quit in midlife is not willpower. It is not discipline. It is not faith. It is biochemistry â and in perimenopause and menopause, that biochemistry becomes significantly harder to manage. When estrogen declines, serotonin production becomes less stable. Serotonin regulates mood, yes â but it also regulates appetite, sleep, impulse control, and specifically, carbohydrate cravings. When that system becomes unreliable, your brain reaches for the fastest available way to restore it. And the fastest available way is sugar. This is a loop with a biological mechanism â and it is not your fault.
But the science is only part of the story.
In this episode, we also go somewhere most health conversations don't: the emotional layer underneath the reaching. The comfort, the reward, the relief, the one thing that is privately yours at the end of a day you gave to everyone else. And the spiritual layer â the part of you that has been praying about this and wondering if it is too small a thing to bring to God. It is not. Your body and your spirit were designed to work together. This episode is about what it looks like to bring both into the conversation â and what becomes possible when you do.
This is Part 1 of a two-part series. Part 2 goes deeper into the theological and scientific case for a faith-integrated approach to breaking this cycle.
What You Will Learn
The exact neurological mechanism behind sugar cravings â how dopamine tolerance and withdrawal work, why willpower was never designed to win this fight, and what makes the midlife body uniquely vulnerable to this loopHow declining estrogen during perimenopause and menopause directly drives cravings for sugar and simple carbohydrates â and the specific ways sugar is worsening your hot flashes, sleep disruption, belly weight, mood, and brain fogWhy the sugar reach is never just about sugar â what it is emotionally and spiritually doing for you, why you cannot white-knuckle past a coping mechanism, and what it actually means to bring your body and your faith into the same conversationAdditional ResourcesReclaimed: 40 Days starts June 1. A 40-day faith-integrated sugar reset designed specifically for women navigating menopause â with live coaching calls, a private community, a full education library, and a 10-episode private podcast. The first 50 women to enroll pay $100. After that, the price goes to $150. Enroll here: https://hellohotflash.com/reclaimed 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-menopauseThis episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/
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Show Notes
Sleep used to come easily. Now you lie awake at 2 a.m. with your mind racing, your heart pounding, or your body drenched in sweatâand no amount of winding down seems to help. If that sounds familiar, this episode will finally give you the language for what is happening and a clear path forward.
What most women do not realize is that poor sleep during menopause is rarely just about sleep. It is about stressâhow it builds in the body over years, how it accelerates when estrogen and progesterone begin to shift, and how the two feed each other in a cycle that can feel impossible to break on your own. Dr. Andrea D. Sullivan, naturopathic physician and author of The Sacrifices of Superwomen: Natural Remedies to Restore Balance, has spent more than 40 years helping women untangle exactly this.
Drawing on decades of clinical experience and her background in homeopathy, botanical medicine, and nutrition, Dr. Sullivan offers a whole-body perspective on why menopausal women are so uniquely vulnerable to sleep disruptionâand what it actually takes to restore deep, restorative rest without relying solely on medication. This is a conversation about getting to the root, not just quieting the symptom.
If you have tried everything and are still exhausted, this episode will help you stop blaming yourself and start understanding what your body is actually asking for.
What you will learnHow hormonal changes during perimenopause and menopause alter the body's stress responseâand why cortisol, estrogen, and progesterone are all part of the same sleep disruption storyWhy naturopathic approaches such as homeopathy, herbal medicine, and nutrition can address the root causes of stress-driven insomnia rather than simply masking symptomsPractical, consistent steps women can take right now to begin restoring sleep qualityâeven when overwhelm, hot flashes, or anxiety make rest feel out of reachAbout our guest
After completing her PhD in Criminology and Sociology, Dr. Andrea D. Sullivan taught at Howard University and served as a Special Assistant to Patricia Roberts Harrisâthe first African American woman to serve as a Presidential cabinet member. She also served as Director of Criminal Justice for the National Urban League before leaving that career to earn her degree in Naturopathic Medicine from Bastyr University.
Over her 40-year career, Dr. Sullivan has helped countless people using naturopathic therapies including homeopathy, nutrition, and botanical (herbal) medicine. She is the author of two books: A Path to Healing: A Guide to Wellness for Body, Mind, and Soul and her most recent, The Sacrifices of Superwomen: Natural Remedies to Restore Balance.
To learn more about our guest, click here: https://drandreasullivan.com/
SponsorThis episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/
Additional resourcesThe 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
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SHOW NOTES
If you've ever changed everything about the way you eat and still felt like your body wasn't cooperating, you are not imagining it. Perimenopause and menopause shift the rulesâand what worked in your 30s may be quietly working against you now. This conversation gives you a compassionate, research-backed framework to stop guessing and start nourishing.
Nutritionist and menopause researcher Andrea Donsky breaks down the seven foundational principles behind her Balance Blueprintâthe same framework that anchors her new book, Nourishing Menopause. From fiber and protein to blood sugar balance and hydration, these aren't trendy fixes. They are the evidence-informed building blocks your body is asking for during this phase of life. Andrea also addresses the outdated "eat less, move more" advice that leaves so many women frustrated, exhausted, and blaming themselves.
Beyond food, this episode explores the role of mindset, stress management, and supplement quality in your overall well-being. Andrea is candid about her own 14-year perimenopause journeyâincluding the 11 years she spent not knowing that's what it wasâand why understanding blood sugar may be the single most impactful shift a woman in midlife can make.
If you have been eating well, exercising, and still feel like something is off, this episode will help you understand whyâand exactly where to start.
WHAT YOU WILL LEARN
Why blood sugar balance is the foundational principle of menopause nutritionâand how insulin resistance, weight gain, mood shifts, and fatigue are all connected to itHow your protein, fiber, and hydration needs change during perimenopause and menopause, and why under-eating can make symptoms worse, not betterWhat to look for when choosing supplements, why not all are appropriate for women in this phase of life, and why magnesium may be the most important mineral you are not getting enough ofABOUT OUR GUEST
Known as the "Menopause Educator and Researcher" to her 350,000+ TikTok followers, Andrea Donsky is a nutritionist on a mission to change the conversation around perimenopause and menopause. She is a 7X published menopause researcher, multi-award-winning influencer, media personality, speaker, and author with 26 years of experience in health and wellness. Andrea is the founder of Morphus (wearemorphus.com) and host of the Menopause Reimagined podcast. Her book, Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best, is published by Simon and Schuster.
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-menopauseI'm a huge fan of Morphus Fiberus. Take control of your Menopause Journey! Science-backed solutions, resources, and real talk to guide you on this wild ride all at Morphus.https://wearemorphus.com/StephanieLynnShaw
SPONSOR
This episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/
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Show Notes
If you have ever felt completely exhausted but still unable to fall asleep, wired and depleted at the same time, your adrenal glands may be trying to tell you something important. In midlife, the hormonal shifts of perimenopause and menopause do not happen in isolation. They ripple through your stress response, your sleep, your mood, and even the way your body metabolizes cortisol â and most conventional doctors are not testing for any of it.
In this conversation with Dr. Nicole Cain, ND, MA, we unpack what is actually happening in your body when stress has been running the show for too long. Dr. Cain explains why the same chronic stress that once kept you functioning can eventually leave your adrenal glands depleted, why your cortisol test can come back "normal" and still be misleading, and how the type of estrogen your body is producing â not just the amount â can drive anxiety, brain fog, mood swings, and inflammation during menopause.
What makes this episode different is the practical, whole-body approach Dr. Cain brings to adrenal health. From the connection between your gut microbiome and estrogen metabolism, to specific adaptogenic herbs like shatavari, rhodiola, and gotu kola that can help restore adrenal function over time, this conversation gives you language to bring to your doctor and tools to start using right now. If you have been dismissed, told your labs are normal, or simply told to "manage your stress," this episode will help you understand what to ask for next.
What You Will Learn:
Why feeling wired but exhausted is a sign your cortisol rhythm is out of balance, and what that means for your sleep, energy, and menopause symptomsHow the type of estrogen your body produces â not just your estrogen levels â affects your mood, anxiety, brain fog, and risk of burnout in midlifeWhich adaptogenic herbs support adrenal recovery and how to use them safely alongside conventional careAbout Our Guest:
Nicole Cain, ND, MA, is a pioneer in integrative approaches for mental and emotional wellness. With a degree in clinical psychology, training in EMDR, and a license as a Naturopathic Physician in the state of Arizona, her approach to mental health is multidisciplinary: medical, psychological, and holistic.
To learn more about our guest, click here:https://hellohotflash.com/episodes/exhausted-cant-sleep-adrenal-stress-menopause-dr-nicole-cain
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
This Episode's Sponsor is Delta Dental:
Delta Dental â Protecting more than smiles. Visit Delta Dental Institute to discover how they are advancing menopause care.https://DeltaDentalIns.com
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Show NotesIf youâve been doing everything ârightâ but still feel offâlow energy, stubborn weight, unpredictable moodsâthis episode will help you understand why. Midlife isnât just about hormones declining; itâs about your body asking for a new level of awareness and care.
In this conversation, Bria Gadd, known as The Period Whisperer, shares how to recognize the early âwhispersâ your body sends before they turn into louder symptoms. From adrenal health to gut balance, she reframes menopause as a powerful opportunity to rebuild your foundationânot restrict more, push harder, or ignore what your body is trying to tell you.
Youâll walk away understanding how to support your body with intention, not overwhelmâso you can feel more steady, energized, and confident in this season.
What You Will Learn
How adrenal hormones like cortisol and DHEA influence energy, weight, and hormonal balance in midlifeWhy common (and less obvious) symptomsâlike anxiety, fatigue, and hair changesâmay signal deeper imbalancesHow to shift from ignoring your bodyâs signals to using them as a guide for sustainable health and self-careAbout Our GuestBria Gadd is a Functional Diagnostic Nutrition Practitioner, certified personal trainer, and holistic health coach with over 17 years of experience specializing in female hormones. She helps women navigate perimenopause and menopause with strategies that support weight release, energy, and hormonal clarity. Bria is also the host of The Period Whisperer podcast, a top-ranked wellness show focused on helping women listen to and trust their bodies.
To learn more about our guest, click here:https://hellohotflash.com/episodes/bria-gadd-period-whisperer
Additional ResourcesJoin the interactive menopause meal planning workshop:https://hellohotflash.com/workshop
Listen to the limited-series podcast Christian Women and Menopause:https://hellohotflash.com/christian-women-and-menopause
SponsorThis Episodeâs Sponsor is Christian Women and Menopause: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
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Show NotesThereâs a moment in midlife that many women donât expectâand rarely talk about.
Your body stops keeping up with the pace youâve been living⌠and suddenly, everything feels harder.
In this episode, Iâm sharing a personal turning pointâyears of saying yes to serving, leading, and showing up for everyone else, followed by a physical and mental crash that forced me to confront something I had been avoiding: my life had no rhythm, only responsibility.
If youâve been feeling exhausted, overwhelmed, or quietly questioning why you canât keep doing what youâve always done, this episode will help you understand why. What feels like failure is often your body inviting you into wisdom.
Weâll walk through whatâs happening biologically during midlife, why your nervous system becomes more sensitive to stress, and how chronic busyness impacts your energy, sleep, and overall health. But weâll also anchor this conversation in faithâbecause this season isnât random.
Scripture reminds us that life is lived in seasonsâand midlife may be the one where wisdom finally interrupts constant doing.
This is where the permission shift begins.
Youâre allowed to say no.Youâre allowed to protect your energy.Youâre allowed to choose rhythm over constant urgency.
And when you do, everything from your clarity to your physical health can begin to stabilize.
This episode will help you stop questioning yourselfâand start listening to what your body and your faith have been trying to tell you.
What You Will Learn
Why your body âcrashesâ in midlife and how chronic stress disrupts energy, sleep, and hormonal balanceHow the nervous system becomes more sensitive during menopauseâand why pushing harder stops workingThe biblical connection between seasons, wisdom, and learning to say no without guiltAbout Our HostThis is a solo episode from Stephanie Shaw, host of Hello Hot Flash, where science and faith come together to help women navigate menopause with clarity, confidence, and purpose.
Additional Resources
Join the Midlife Reset Workshop:Create a simple, sustainable menopause meal plan using macro principles so you understand how protein, carbohydrates, and fats support your energy, metabolism, and hormonal changes. Youâll also build a daily faith practice to anchor your mindset, strengthen resilience, and stay steady in this season.https://hellohotflash.com/workshop
Listen to the limited-series podcast Christian Women and Menopause:Discover what the Bible says about stress, anxiety, health, and confidence in midlifeâand how to navigate this season with both faith and clarity.https://hellohotflash.com/christian-women-and-menopause
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Show Notes
In this episode of Hello, Hot Flash, wellness coach and podcast host Jenn Trepek joins us to break down whatâs really happening inside the body during menopauseâand why the solution isnât more willpower or stricter rules.
Midlife wellness can feel confusing. One expert says to cut carbs, another says carbs are essential. One plan tells you to fast, another says youâre damaging your hormones by skipping breakfast. And meanwhile, youâre exhausted, craving snacks at night, and wondering why the scale wonât move no matter how disciplined you try to be.
Jenn explains why weight gain, inflammation, cravings, and low energy are often biochemical responsesânot personal failures. Together, we talk about how to shift away from perfectionism and into a wellness mindset that actually supports your hormones, your metabolism, and your daily life.
This conversation is empowering, science-backed, and deeply groundingâespecially if youâre tired of starting over every Monday.
What You Will LearnWhy midlife weight gain and fatigue are often biochemical, not a discipline issueHow to filter wellness advice through a âwellness lensâ instead of rigid food rulesWhy protein, fiber, and healthy fats throughout the day can reduce cravings and nighttime overeatingHow self-trust and consistency matter more than perfection during menopauseWhy discipline is the starting pointâand motivation comes after resultsAbout Our GuestTo learn more about our guest, click here:
https://hellohotflash.com/episodes/midlife-jenn-trepek
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Show Notes
Menopause is often framed as a season of loss, but there is another layer many women miss: it can also be a powerful opportunity for clarity, alignment, and transformation in midlife.
In this episode, Stephanie Shaw explores how menopause creates a âpauseâ that reveals what your body, mind, and life have been trying to communicate all alongâbacked by both science and Scripture.
What You Will Learn:
Why menopause can act as a biological and emotional âwindow of changeâ where your body becomes more responsive to new habitsHow hormonal and nervous system shifts in midlife can reveal hidden stressors, imbalances, and opportunities for healingThe connection between faith, stewardship, and your healthâand how rhythms in sleep, food, movement, and mindset shape this seasonAbout Our HostStephanie 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 ResourcesListen to the limited-series podcast Christian Women and Menopause:https://hellohotflash.com/christian-women-and-menopause
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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, Iâm joined by Dr. Lindsay Shirreff, an academic obstetrician and gynecologist specializing in mature womenâs 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 youâve ever felt unsure about what questions to ask your doctor, overwhelmed by conflicting advice, or worried that something might be wrong but arenât sure where to startâthis 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 evaluationHow hysterectomy decisions are made and what the procedure may mean for menopause and hormone levelsWhy specialist-led, evidence-based care can improve outcomes for women navigating midlife health changesAbout 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 Womenâs 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. Youâll also build a daily faith practice to help anchor your mindset, strengthen resilience, and stay steady through this season of transition. https://hellohotflash.com/workshopThe 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-menopauseSponsor
This Episodeâs 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/
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Show Notes
Building healthy habits in midlife can feel frustrating. You try to eat well, move more, and take care of yourselfâyet 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 youâve ever wondered why healthy routines feel difficult to maintainâor why motivation fades after a few weeksâthis conversation will help you see whatâs 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 youâve struggled with staying consistent, feel overwhelmed by conflicting health advice, or believe you have to do everything âperfectlyâ to see results, this episode will help you rethink how healthy habits are builtâand 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 menopauseHow mindset and self-talk influence motivation, discipline, and long-term behavior changePractical strategies for building sustainable routines around exercise, meal preparation, and stress managementAbout 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. Youâll 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
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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 âmessâ isnât a failure⌠itâs 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 uncertainâhow to trust your instincts again, how storytelling can dissolve imposter syndrome, and why strong communities matter more than ever during seasons of change.
Lisaâs 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 transitionsâwhether in career, identity, health, or confidenceâthis conversation offers a powerful reminder: rebuilding doesnât happen overnight. It happens through small, intentional shifts that restore trust in yourself.
If youâve ever felt like you should be âpastâ the messy stage by now, this episode will help you see midlife differentlyâand move forward with more compassion, clarity, and confidence.
What You Will Learn
Why midlife uncertainty often signals growthâand 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 challengesAbout 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, Youâre a Mess, But So Is the Universe, offers a raw, in-the-moment look at building a business while juggling family and lifeâs 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. Youâll 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 Episodeâs 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/
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Show NotesThereâs a moment most women hit in midlife when they realize, âThis shouldnât be this hard.â Youâre trying, you care about your health, and you love Godâbut 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 areâphysically, spiritually, and practicallyHow coaching helps you apply what you know about nutrition, stress, sleep, and hot flashes in real lifeWhy combining faith, clarity, and actionable guidance builds momentum, confidence, and lasting changeAbout Our GuestStephanie 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-coachingListen 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-menopauseThis Episodeâs 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/
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Show Notes
Youâre brushing, flossing, and doing everything ârightâ⌠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 healthâand 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 inflammationâand how these shifts can quietly affect your confidence, nutrition, and even long-term health.
If youâve been feeling like something is off in your body but canât quite explain it, this conversation will help you connect the dots, advocate for yourself, and take simple, proactive steps toward better health.
This isnât just about your teethâitâs about your whole body.
What You Will Learn
How declining estrogen impacts saliva production, bacteria balance, and gum health during menopauseThe most common oral health symptoms women over 40 experienceâand why theyâre often overlookedSimple, practical ways to advocate for yourself at the dentist and integrate oral health into your overall wellness planAbout Our Guest
Sarah Chavarria is the Chief Executive Officer of Delta Dental of California and Affiliates, one of the nationâs 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 systemâadvancing 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 principlesâso you understand how protein, carbohydrates, and fats support your energy, metabolism, and hormones:https://hellohotflash.com/workshopListen to the limited-series podcast Christian Women and Menopause:https://hellohotflash.com/christian-women-and-menopauseSponsor
This Episodeâs Sponsor is Delta Dental:Delta Dental â 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
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