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.

Show Notes

Dr. Phyllis Pobee, a triple board-certified genetic weight loss physician and CEO of GeneLean360, is transforming the way we approach weight loss by leveraging the power of our DNA. She believes that understanding your genetic makeup is the key to creating a personalized, sustainable plan—one that works with your body, not against it. In her upcoming book, Dr. Pobee breaks down how genes like APOE4 and FTO influence weight, offering tailored strategies for nutrition, exercise, and stress management. Her approach helps women reach their goals without deprivation or dangerous medications, making lasting success finally feel achievable.

Timestamps

🔹 (00:01:35) How Can Your Genetic Blueprint Help with Weight Loss?

🔹 (00:03:22) What Are the Best Personalized Weight Loss Strategies Based on Genetics?

🔹 (00:06:32) How Does Genetic Testing Create a Personalized Health Plan?

🔹 (00:07:54) What Genetic Factors Influence Weight Loss and Health Optimization?

🔹 (00:09:32) Can Your DNA Help You Lose Weight? Here's What Science Says

🔹 (00:26:42) How to Achieve Sustainable Weight Loss with Genetic Testing

🔹 (00:37:09) What Is a Genetic-Based Weight Loss Program and How Does It Work?

About My Guest

To learn more about Dr. Phyllis’s 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

• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey. https://hellohotflash.com/survey
• Hello Hot Flash YouTube

Disclaimer: I am not a medical professional and do not provide medical advice, diagnosis, or treatment. The information on this website and in this podcast are for informational purposes only. You should consult your physician or other qualified healthcare provider before starting any new health regimen.

Show Notes

Are you concerned with the way your perimenopausal or post-menopausal symptoms are impacting you at work? If so, or if you foresee a concern, check out my recent interview

Emily Gold Waldman, Bridget Crawford, and Naomi Cahn are three legal experts who have been diving deep into the issue of menopause discrimination in the workplace through their extensive research and advocacy efforts. Waldman, in her role as the Associate Dean at Pace University, sheds light on the interconnected nature of menopause, sex, and age discrimination, pushing for cultural and legal reforms similar to those in the UK to create more inclusive environments. Crawford, a distinguished professor also at Pace University, views menopause discrimination as a form of sex discrimination and emphasizes the need for broader legal protections and cultural shifts to support menopausal individuals. Naomi Cahn, a professor at UVA Law School, points out the lack of federal protection against menopause discrimination and champions the importance of open, stigma-free discussions, suggesting informal resolutions and the adoption of universal design principles in workplaces to accommodate all affected individuals.

Timstamp

(00:03:24) Menopause Discrimination and Workplace Accommodations

(00:09:14) "Workplace Challenges: Menopause Accommodation Rights"

(00:18:44) Promoting Openness on Menopause in Workplaces

(00:28:10) Menopause Industry: Balancing Privacy and Protection

(00:30:09) Inclusive Workplace Policies for Menopause Symptoms

(00:33:13) Menopause Policies Shaping UK Workplace Culture

(00:37:07) Menopause's Intersection with Discrimination and Well-being

About The Guests

Emily Gold Waldman is the Associate Dean for Faculty Development and a Professor of Law at the Elisabeth Haub School of Law at Pace University. Bridget J. Crawford is a University Distinguished Professor at the Elisabeth Haub School of Law at Pace University. She is the co-author, with Emily Gold Waldman, of Menstruation Matters (2022), among other publications. Naomi R. Cahn is the Justice Anthony M. Kennedy Distinguished Professor of Law and Nancy L. Buc '69 Research Professor in Democracy and Equity at the University of Virginia School of Law. She is the author of numerous books, including most recently, Fair Shake (2024).

Additional Resources

• 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

Silvia Covelli and Dr. Achina Stein are big proponents of taking a holistic approach to understanding and treating depression by getting to the root causes. Covelli, drawing from her personal journey and research, stresses the importance of making lifestyle changes like nutrition, sleep, and exercise to tackle depression head-on. Dr. Stein, with her wealth of experience in functional medicine and psychiatry, zeroes in on the physical aspects of depression, urging a closer look at lifestyle, diet, and stress as potential triggers. Together, they shake up the traditional view of depression as just a chemical imbalance, pushing for a well-rounded strategy that considers biological, psychological, and social factors for long-lasting mental well-being.

Timestamps:

(00:05:35) Holistic Approach: Lifestyle and Dietary Changes

(00:11:25) Holistic Approach to Treating Depression

(00:12:15) Holistic Healing for Mental Well-Being

(00:12:50) Metabolic Psychiatry for Mental Health Transformation

(00:18:33) Holistic Approach to Treating Chronic Depression

(00:30:55) Tailored Health Plans for Root Cause Analysis

(00:45:43) The Power of Self-Belief and Persistence

About The Guest:

Click here to find out more about my guest.

Additional Resources:

• Upcoming Healing Depression Project Program - https://www.healingdepressionproject.com/
• 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.

Today's Episode Sponsored By:

• Midi Health - Expert, personalized virtual care

  One-size-fits-all doesn't work for midlife care. Discover science-backed treatments tailored to your specific concerns.

Show Notes

Dr. Ting Wu, the founder of NYC Acupuncture Wellness, is a leading advocate for the integration of traditional Chinese medicine (TCM) in menopause management. She emphasizes the importance of supporting women through various stages of menopause, allowing them to share their wisdom and continue to thrive within their communities. Dr. Wu's approach focuses on treating the root causes of menopause symptoms through lifestyle changes and herbal remedies, such as black cohosh and white ginseng, while highlighting the necessity of professional guidance to ensure safety and efficacy. By contrasting TCM with Western medicine, she underscores a holistic perspective that values the natural transitions of life, providing not only relief but also comfort and joy during menopause.

(00:03:31) Balancing Women's Health in Traditional Chinese Medicine

(00:11:27) Harmonizing Yin and Yang for Health

(00:14:14) Cooling Herbal Remedies for Menopause Hot Flashes

(00:17:52) Balanced Herbal Formulas for Menopausal Symptoms

(00:19:56) Holistic Relief: Acupuncture for Menopausal Symptoms

(00:20:52) Holistic Acupuncture for Wellness and Empowerment

(00:37:01) Holistic Health Empowerment Through Education and Practice

(00:40:04) Embracing "Yang Sen" for Optimal Well-being

About The Guest:

Ting Wu, established Founder and CEO of NYC Acupuncture Wellness, is an influential practitioner with over eight years of experience and a track record of helping over 1000 patients discover pain-free living. Specializing in an eclectic mix of East Asian Medicine and modern acupuncture, Ting has become the go-to expert for individuals, ranging from seasoned athletes to enthusiastic sports hobbyists grappling with persistent, debilitating pain that obstructs their daily activities. Ting's hallmark is her ability to concoct unique, fusion treatment plans that swiftly alleviate her patients' discomfort and fortify them against future pain, freeing them to enjoy the vibrant, active lifestyle they cherish.

https://www.youtube.com/@nycacuwell

https://www.instagram.com/nycacuwell/

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.