Show notes:

In this episode of Hello Hot Flash, Dr. Kelly Baron—Doctor of Chiropractics and co-founder of Tempesta—shares her holistic, no-nonsense approach to supporting your body during perimenopause and menopause. From macronutrients and minerals to strength training and hydration, Dr. Baron breaks down the simple shifts that can have a big impact. Whether you're just starting to feel the changes or deep in the transition, this episode offers real-life, sustainable tips to help you feel stronger, more energized, and more in control.

What you’ll learn:

• The three essential minerals every woman in midlife should prioritize—and how to get them
• How to shop for food that supports hormone health (without overhauling your life)
• Why hydration matters more now than ever before
• The role of strength training in protecting your bones and boosting long-term energy

Timestamp:

[00:01:32] What Nutrients Does a Menopausal Woman Really Need? Dr. Baron explains the key macronutrients and how they support energy, mood, and hormones during midlife.

[00:04:14] Are You Low on These Minerals? Most Women Over 40 Are A deep dive into mineral deficiencies—like magnesium and zinc—and how they can make menopause symptoms worse.

[00:11:15] The Grocery Store Trick That Supports Hormone Health Why shopping the perimeter of the store is a game-changer, and what to look for when meal planning.

[00:14:19] What Sugary Drinks Are Doing to Your Midlife Body How sugary beverages impact blood sugar, energy, and even your sleep—and what to sip instead.

[00:25:44] The Nutrients Your Body’s Begging For in Midlife Learn how small dietary tweaks can restore energy, clarity, and resilience during menopause.

[00:32:32] Strength Training Isn’t Optional—Here’s Why Dr. Baron shares why building muscle is critical for women over 40, and how to start safely.

[00:36:01] Protect Your Core, Protect Your Future Why core strength matters for long-term mobility and independence—and how to build it at home.

🔗 Links + Resources: → Join the 14-Day Eat Right for Your Hormones Program → Learn more about Dr. Baron and Tempesta at mytempesta.com