Show Notes:

Midlife transitions, whether in the workplace or personal life, can bring unexpected challenges—especially when menopause enters the mix. Hot flashes, brain fog, fatigue, and mood swings aren’t just nuisances; they’re signals from your body. But what if you could support your body naturally and ease these symptoms?

In this episode of Hello Hot Flash, we explore how adaptogens and herbal remedies can help regulate hormones, reduce stress, and support overall well-being during menopause. Our guest, Vanessa Nixon, a traditional naturopath and author, shares powerful insights into using natural remedies like ashwagandha, reishi mushrooms, and holy basil to bring balance to your body.

1️⃣ Your Body’s Signals Matter – Listening to what your body is telling you can help pinpoint the root cause of menopausal symptoms.

2️⃣ Adaptogens Can Balance Your Hormones – Herbs like ashwagandha, reishi, and holy basil help regulate cortisol, estrogen, and progesterone.

3️⃣ Liver Health is Key – Supporting your liver with herbs like dandelion and burdock can improve hormone detoxification and reduce hot flashes.

Timestamps:

⏳ (00:09:56) What is the Best Adaptogen for Hot Flashes? Find out how ashwagandha helps regulate body temperature and soothe hot flashes naturally.

⏳ (00:12:50) How Can Herbs Support Hormone Detoxification? Learn how liver-supporting herbs like dandelion and burdock help remove excess estrogen and balance hormones.

⏳ (00:17:48) Can Adaptogens Help with Menopause Weight Gain? Explore how adaptogens support metabolism, balance insulin, and reduce menopause-related weight gain.

⏳ (00:26:59) Which Mushroom Helps Reduce Cortisol and Improve Sleep? Find out how reishi mushrooms regulate cortisol levels and promote restful sleep during menopause.

⏳ (00:34:17) What Are the Best Herbal Remedies for Menopause Mood Swings? Learn how holy basil and other adaptogens reduce anxiety, improve mood, and enhance overall well-being.

⏳ (00:42:57) How Can Ancestral Herbal Wisdom Support Menopause? Discover how traditional herbal medicine and intuitive health practices can empower you during menopause.

About Our Guest

To learn more about our guest click here.

Rate, Review, & Follow on Apple Podcasts

“I love Stephanie and Hello Hot Flash.” <– If that sounds like you, please consider rating and reviewing my show! This helps me to help more people — just like you — move toward the life they deserve.

Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Also, if you haven’t done so already, follow the podcast. I’m adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Additional Resources:

• Feeling overwhelmed by life, work, family…menopause? It’s time to pause, breathe, and focus on YOU. Planted and Restored is a 3-day Christian retreat designed to help you reset your approach to self-care, giving you the space to reflect on how to prioritize your health and well-being. Through guided sessions on nutrition, prayer, and reflection, you’ll gain clarity on how to integrate healthier habits into your everyday life without compromising your responsibilities. Join the waitlist today: hellohotflash.com/retreat
• Check out my limited series podcast "Christian Women and Menopause" for Bible-based strategies on dealing with menopause symptoms like stress, anxiety, and depression.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page to see the videos. https://youtube.com/@hellohotflashpodcast

Show Notes

In this episode, Dr. Shoreh Ershadi, an expert in anti-aging medicine with over 30 years of experience, shares powerful insights into how you can age gracefully, maintain your youthful glow, and live a long, fulfilling life. Dr. Ershadi is a certified doctor with the American Academy of Anti-Aging Medicine and specializes in using the latest scientific advancements to help women thrive as they age. From reducing inflammation to harnessing plant-based nutraceuticals, Dr. Ershadi’s approach to healthy aging is grounded in practical solutions that promote long-term wellness.

Timestamps

⏳ [00:01:14] How to Renew Your Cells for Vitality and Anti-Aging Discover the secret to defying aging norms and living a life full of energy, mental sharpness, and youthful vigor. Dr. Ershadi explains how cell renewal can help you maintain your youthful glow for years to come.

⏳ [00:13:40] Using Plant-Based Nutraceuticals to Enhance Apoptosis and Slow Aging Learn how incorporating plant-based nutraceuticals can promote apoptosis (the body’s natural process of cell turnover) and keep you feeling energized while fighting off the signs of aging.

⏳ [00:17:06] How Nutraceuticals Support Cellular Longevity for Better Aging Dr. Ershadi dives into the science behind nutraceuticals and how they support your cells for long-term health. These supplements can slow down the aging process and help you maintain vitality as you age.

⏳ [00:22:47] Managing Inflammation to Maximize Your Anti-Aging

Benefits Inflammation is a key player in the aging process. Dr. Ershadi discusses practical ways to manage inflammation through diet, lifestyle, and supplementation, promoting youthful bones, skin, and hair.

⏳ [00:26:28] Nutraceuticals for a Youthful, Healthy Aging Journey Learn about the best nutraceuticals you can add to your routine to support healthy aging and improve your overall quality of life as you age.

⏳ [00:28:09] Redefining Youth: Active Aging for Longevity Age is just a number! Dr. Ershadi explains how staying active—both physically and mentally—can keep you feeling youthful and vibrant, helping you to live longer, healthier, and happier.

Key Takeaways

• Inflammation management is crucial for maintaining a youthful appearance and preventing disease.
• Plant-based nutraceuticals can support cellular health and longevity, keeping you active and healthy as you age.
• Healthy aging isn’t just about looking young; it’s about feeling energetic, vibrant, and mentally sharp at any age.

Stay Connected! Subscribe to our podcast and follow us on YouTube for more insights on aging gracefully and living your best life during menopause and beyond.

Don't forget to share this episode with a friend who could benefit from these anti-aging tips!

Our Guest To learn more about Dr. Shoreh Ershadi and her work, click here.

Show Notes

In this episode of Hello Hot Flash, host Stephanie Shaw sits down with Joyce Shulman, a professional coach and connection expert, to talk about why building relationships is key to happiness, success, and even longevity. If you’ve ever felt lonely or unsure about how to strengthen your friendships (or make new ones), this episode is packed with practical advice to help.

Joyce shares her "Ten Touch Strategy", a simple way to maintain and deepen your connections—whether in business, friendship, or everyday life. Plus, she opens up about why stepping outside your comfort zone is the secret to meaningful relationships.

Timestamp

💬 [00:04:27] How to Make New Friends After 40 (and Keep Them for Life)

💡 [00:11:04] The Best Way to Build Genuine Connections (Even If You're Shy)

📩 [00:19:16] A Simple Weekly Habit to Strengthen Friendships & Business Relationships

🏡 [00:25:27] How to Find Your Tribe in Midlife (and Why You Need One)

🚀 [00:28:19] Overcoming Social Anxiety: How to Reach Out and Make Meaningful Connections

💖 [00:34:04] Why Strong Relationships Improve Health, Happiness, and Success

🎯 [00:40:12] The One Mindset Shift That Can Change Your Relationships Forever

What’s You’ll Learn

• Taking the First Step Changes Everything
• How to Make Deep Connections And Why They Matter
• The Link Between Strong Relationships And Your Health

About Our Guest

To learn more about our guest click here.

Rate, Review, & Follow on Apple Podcasts

“I love Stephanie and Hello Hot Flash.” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the life they deserve.

Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Also, if you haven’t done so already, follow the podcast. I’m adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Additional Resources:

• Feeling overwhelmed by life, work, family…menopause? It’s time to pause, breathe, and focus on YOU. Planted and Restored is a 3-day Christian retreat designed to help you reset your approach to self-care, giving you the space to reflect on how to prioritize your health and well-being. Through guided sessions on nutrition, prayer, and reflection, you’ll gain clarity on how to integrate healthier habits into your everyday life without compromising your responsibilities. Join the waitlist today: hellohotflash.com/retreat
• Check out my limited series podcast "Christian Women and Menopause" for Bible-based strategies on dealing with menopause symptoms like stress, anxiety, and depression.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page to see the videos. https://youtube.com/@hellohotflashpodcast

Results are not guaranteed. The interview is for entertainment purposes only. Please see disclaimer for more details.

As midlife women, we’re already navigating hormonal shifts, brain fog, and forgetfulness. Are we just getting older, or is something more serious happening?

In this episode of Hello Hot Flash, host Stephanie Shaw sits down with Dr. Teryn Clarke, a neurologist specializing in cognitive health, to break down the overlap between menopause symptoms and early dementia signs.

We expect changes in memory and focus during perimenopause—after all, shifting estrogen levels can affect cognitive function.

But if you find yourself:

✅ Struggling more with multitasking than usual ✅ Forgetting important appointments or deadlines ✅ Feeling mentally drained even after a full night’s sleep

…it might be time to take a closer look.

Dr. Clarke explains that dementia and menopause symptoms can mimic each other—but the difference is persistence and progression. If cognitive struggles feel like they’re getting worse instead of improving, it’s time to explore deeper brain health strategies.

The good news? Nearly 50% of dementia cases are preventable. Dr. Clarke shares the powerful lifestyle changes that can protect brain health and help us stay sharp as we age.

[00:01:14] – Dementia vs. Alzheimer’s: What’s the Difference? [00:08:22] – Why Menopause Brain Fog & Dementia Can Look Alike [00:14:40] – When Multitasking Struggles Could Be a Warning Sign [00:19:28] – How Sugar & Insulin Resistance Impact Memory [00:22:19] – Signs Your Parents May Need a Cognitive Health Check [00:27:38] – The Role Lifestyle Has in Preventing Cognitive Decline [00:32:08] – Steps You Can Take Today to Protect Your Brain

Don't ignore the signs—whether in yourself or your loved ones. Knowledge is power, and early action can make all the difference.

About Our Guest:

Dr. Teryn Clarke is a neurologist who practices in Orange County California. Her clinic focuses on cognitive health and she was named "Dementia Care Specialist of the Year" by the Alzheimer's Foundation of America in 2015. She wants everyone to know that they have more control over whether or not they get Alzheimer's than they might think. She recently published her first book, Brain Health Action Plan. In it, she translates the latest research in brain science into a step-by-step guide to help people get their brains as far away from Alzheimer's as possible.

https://youtube.com/clarkeneurology9425

https://instagram.com/brainhealthactionplan

Additional Resources:

• Feeling overwhelmed by life, work, family…menopause? It’s time to pause, breathe, and focus on YOU. Planted and Restored is a 3-day Christian retreat designed to help you reset your approach to self-care, giving you the space to reflect on how to prioritize your health and well-being. Through guided sessions on nutrition, prayer, and reflection, you’ll gain clarity on how to integrate healthier habits into your everyday life without compromising your responsibilities. Join the waitlist today: hellohotflash.com/retreat
• Check out my limited series podcast "Christian Women and Menopause" for Bible-based strategies on dealing with menopause symptoms like stress, anxiety, and depression.

We made it—200 episodes of Hello Hot Flash! In this special episode, I reflect on the most impactful conversations we’ve had, from HRT and testosterone to sugar and sleep.

📌 Episode Highlights:

• HRT Deep Dive with Dr. Mindy Goldman (Ep. 126)
• Testosterone & Menopause (Ep. 142)
• Sugar’s Impact on Hormones (Ep. 140)
• Sleep Strategies for Menopause (Ep. 112)

But that’s not all! I’m thrilled to announce a Fall 2025 Christian retreat—a 3-day immersive experience focused on healing, restoration, and community.

✨ A private chef preparing whole food meals ✨ Rest, reflection, and guided journaling ✨ Worship and Biblical insights on health & wellness

Only 20 spots available! Be the first to know—join the waitlist: hellohotflash.com/retreat

🔔 Don’t forget to subscribe, leave a review, and share this episode with a friend!

#HelloHotFlash #MidlifeWellness #MenopauseSupport #200Episodes

✅ Why the lymphatic system is crucial during perimenopause and menopause ✅ How poor lymphatic flow contributes to bloating, joint pain, and low energy ✅ Simple, actionable habits to improve lymphatic drainage and feel your best

⏱ [00:03:15] - Jenn Pike explains the lymphatic system’s role in detox and hormonal balance ⏱ [00:10:45] - How stress and lifestyle affect your lymphatic health ⏱ [00:18:20] - Top daily habits to support your lymphatic system naturally ⏱ [00:25:30] - Jen’s expert tips for midlife women looking to optimize their wellness

Learn more about Jenn Pike by visiting Hello, Hot Flash.

Additional Resources:

• For curated products and services tailored to midlife women, visit our shop here.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
• Listen to my limited series podcast "Christian Women and Menopause" for Bible-based strategies on dealing with menopause symptoms like stress, anxiety, and depression.

Show Notes

In this episode of the Hello Hot Flash podcast, I welcome Dr. Lara Briden—naturopathic doctor, women’s health expert, and author of Period Repair Manual—to break down the phases of the menstrual cycle and how they impact mood, energy, and overall well-being.

Many women don’t realize just how much their cycle influences everything from productivity to emotional resilience. Dr. Briden explains why understanding your body's natural rhythms—what she calls body literacy—is one of the most empowering tools for navigating both your cycle and the transition into perimenopause.

💡 How to Work with Your Cycle, Not Against It – Learn how hormonal fluctuations affect mood and energy and how to use these changes to your advantage in work and life.

⚠️ Recognizing Perimenopausal Symptoms Early – Dr. Briden outlines nine key symptoms—including cycle irregularities, breast pain, sleep disturbances, and increased migraines—so you can spot the signs before they disrupt your life.

🥑 Natural Remedies for Hormonal Balance – From zinc supplementation to nutrient-dense diets, discover science-backed strategies to support your body without relying solely on medication.

🎙️ A Quote to Remember: "Understanding the menstrual cycle and knowing if and when you ovulate is called body literacy, which is a lovely term." – Dr. Lara Briden

If you’ve ever felt frustrated by hormonal changes or wondered if there’s a better way to navigate perimenopause, this episode is for you. Join us as we break the stigma, empower women with knowledge, and give you practical steps to support your health naturally.

🎧 Listen now and take control of your hormonal health!

To learn more about Dr. Lara’s work and resources, click here.

Timestamp

⏳ (00:00:56) – How to Navigate Menstrual Health with Confidence – A look into Lara Briden’s book as an accessible guide for understanding your cycle.

⏳ (00:04:29) – Can Your Menstrual Cycle Be a Tool for Empowerment? – How to work with hormonal shifts instead of against them.

⏳ (00:11:43) – What Do Estrogen Fluctuations Mean for Your Body? – Breaking down common symptoms of perimenopause and what they signal.

⏳ (00:14:31) – How Do Hormones Change During Perimenopause? – Understanding the key hormonal fluctuations and how they impact mood, energy, and overall well-being.

⏳ (00:22:50) – What Natural Remedies Actually Work for Menstrual Symptoms? – Science-backed solutions for relief without relying solely on medication.

⏳ (00:25:34) – How Does Diet Influence Hormonal Balance? – The role of nutrition in supporting menstrual and perimenopausal health.

⏳ (00:35:13) – Why Is Self-Care Essential for Inner Peace? – Practical strategies for reducing stress and supporting long-term well-being.

Additional Resources

• Here’s a link to Dr. Laren Briden’s books
• For curated products and services tailored to midlife women, visit our shop here.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.
• Listen to my limited series podcast "Christian Women and Menopause" for Bible-based strategies on dealing with menopause symptoms like stress, anxiety, and depression.

Hormonal changes can be a rollercoaster for both parents and their children—especially when perimenopause and puberty collide. In this episode, we dive into how fluctuating estrogen and testosterone levels affect emotional regulation, mood swings, and communication within the home.

Our guest, Carin Luna-Ostaseski, shares her personal experiences and expert insights on managing emotional well-being during these transitions. We explore practical strategies for improving sleep quality, fostering emotional awareness, and using conflict resolution techniques to navigate hormonal shifts together.

✅ How perimenopause and puberty mirror each other hormonally ✅ The impact of sleep quality on emotional well-being and mood stability ✅ Why hormonal fluctuations can heighten conflict and emotional intensity ✅ Actionable strategies for managing stress, communication, and self-awareness ✅ The importance of normalizing conversations around hormonal health in families

To learn more about Carin Luna-Ostaseski work and resources click here.

“I love Stephanie and the information she shares on Hello Hot Flash.” <– If that sounds like you, please consider rating and reviewing my show! This helps me support more people — just like you — move toward the healthy lifestyle they deserve. Click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode!

Also, if you haven’t done so already, follow the podcast. Occasionally I’ll add bonus episodes and if you don’t follow you may miss out. Follow now!

Additional Resources

• https://hotorjustme.com/discount/HELLOHOTFLASH
• For curated products and services tailored to midlife women, visit our shop here.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.

Listen to my limited series podcast "Christian Women and Menopause" for Bible-based strategies on dealing with menopause symptoms like stress, anxiety, and depression.