In this episode of 'Hello Hot Flash,' Andrea Donsky, a nutritionist and co-founder of Morphus, discusses the latest menopause research and its impact on women's health care. Andrea, soon to be a published menopause researcher, shares fascinating insights from her studies, including the discovery of over 103 menopausal symptoms, significantly more than the widely recognized 34.

Andrea explores the importance of educating women and doctors about these symptoms to ensure better diagnosis and treatment. The conversation also covers lifestyle adjustments, the importance of whole foods, and the validity of supplements in alleviating menopausal symptoms.

During the conversation, Andrea emphasizes the need for women to advocate for their health and provides practical tips for preparing for doctor visits.

TIMESTAMP

00:00 Welcome and Introduction

00:19 Meet Andrea Donsky: Menopause Advocate

00:38 The Importance of Menopause Research

01:24 Uncovering Menopausal Symptoms

04:39 Phantom Smells and Other Surprising Symptoms

07:19 Common Menopausal Symptoms

09:43 Navigating Medical Support

11:56 The Emotional Impact of Menopause

17:37 Hope for the Future: Changing Perceptions About Menopausal Women

19:41 Normalizing the Menopause Conversation

22:18 Personal Experiences with Perimenopause

22:41 Lifestyle Adjustments for Menopausal Relief

25:18 The Importance of Nutrition and Supplements During Menopause

26:57 Empowering Women with Menopause Research and Data

29:34 Challenges in Medical Consultations

36:01 The Role of Supplements and Lifestyle Changes for Mid-Aged Women

37:45 Empowerment and Confidence in Your 50s

40:06 Facing Misogyny in Business

43:14 How Mid-Aged Woman Can Connect with the Community

43:53 Conclusion and Final Thoughts

About The Guest

Find out more about Andrea Donsky by visiting Hello Hot Flash.

Additional Resources

• • 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

Are you feeling overwhelmed by the information surrounding hormone replacement therapy (HRT) and wondering if it could help with midlife weight gain? In this episode, we're joined by Dr. Liz Lyster, an OB-GYN and hormone specialist, about everything you need to know regarding HRT.

Dr. Lyster will explain how HRT has evolved, address common myths, and explain how it can be a valuable tool for women experiencing stubborn weight changes during menopause. She doesn’t stop at the science; she also emphasizes the practical aspect, discussing how lifestyle changes can enhance the effectiveness of HRT, along with the latest research on the safe duration of its use.

Whether you're curious about the types of hormones your body may need or how HRT relates to managing your long-term health, this episode aims to provide answers to your questions.

Timestamps

(00:01:31) A History of HRT and Current Evidence

(00:07:11) How Long is HRT Safe to Use?

(00:13:10) HRT and Weight Gain: What’s the Link?

(00:15:11) The Impact of Exercise on Menopausal Health

(00:21:57) Timing in Intermittent Fasting

(00:27:12) Role of Protein in Diet

(00:31:42) Gut Health, Thyroid, and Their Role in Weight

About The Guest

Find out more about Dr. Liz by visiting Hello Hot Flash.

Additional Resources

• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.

Show Notes

Tune in to learn if GLP-1 drugs could fit your health goals—or if a few diet and lifestyle tweaks are all you need.

About The Guest

Find out more about Dr. Dominika Hertsberg by visiting Hello Hot Flash.

Additional Resources

• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.

Show Notes

Reading food labels is one of the best ways to make healthier choices, especially during menopause. With all the claims like “natural,” “organic,” and “low sugar,” it’s hard to know what’s really in the products we buy.

In today’s episode, Coach Charlie Jordan Brookins helps us decode food labels. She explains confusing terms like “natural flavors,” why omega-3 oils are essential, and how to choose the right fats for our health.

About The Guest

Find out more about Coach Charlie by visiting Hello Hot Flash.

Additional Resources

• Join the Proverbs 31 Push-Up Challenge with Coach Charlie for a stronger, shapelier you in just 31 days! Sign up at http://www.proverbs31strong.com.
• Explore how outdated laws and harmful farming impact your health. Visit https://www.ewg.org/ for insights from the Environmental Working Group!
• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.

Show Notes

About The Guest

Find out more about Dr. Sarah by visiting Hello Hot Flash.

Additional Resources

• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.

Show Notes

Have you noticed unexpected shifts in your mood or anxiety levels lately? Menopause could be the reason behind it. In this episode, Dr. Allie Sharma, a seasoned psychiatrist, joins us to explain the often-overlooked connection between menopause and mental health.

Dr. Allie explores why hormonal changes—like drops in estrogen and progesterone—can bring on symptoms like anxiety, irritability, and even brain fog.

She shares her expert insights on recognizing these signs, navigating treatment options, and advocating for the support you need from healthcare providers. Plus, we discuss how to talk with family members about these changes so they can better understand and support you through this life stage.

About The Guest

Find out more about Dr. Allie by visiting Hello Hot Flash.

Additional Resources

• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.

Show Notes

Did you know that chronic stress can increase cravings and even lead to weight gain by disrupting your body's hormone balance?

In today’s episode, Dr. Priyanka Venugopal, OB-GYN, turned stress and health coach, shares how stress influences our brain's reward system, sparking cravings and emotional eating, and she explains down why common habits—like reaching for snacks after a long day—are often driven by more than just hunger.

Dr. Priyanka explains how understanding our "stress types" (fight, flight, freeze, and fawn) can help us rewire our responses and take control of our choices. Get ready to discover practical ways to interrupt these patterns and achieve a healthier mind-body balance.

(00:01:35) The Food Industry's Role in Stress-Induced Weight Gain

(00:04:01) Can We Rewire Our Brains? The Power of Neuroplasticity

(00:07:06) Identifying Your Stress Triggers

(00:13:16) The Role of Cortisol in Weight Gain

(00:19:01) Holistic Weight Loss Approach: Science and Mindset

(00:23:18) Breaking the Blame Game Cycle: Accountability and Choice

About The Guest

Find out more about Dr. Priyanka by visiting Hello Hot Flash.

Additional Resources

• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.

Show Notes

In today’s episode, registered dietitian Dawn Palacios joins us to discuss practical ways to tackle midlife fatigue and regain lasting energy. Dawn shares her journey through burnout and how it transformed her approach to wellness.

She shares her favorite strategies for boosting energy, starting with the basics: staying hydrated, swapping processed foods for nutrient-rich whole foods, and keeping your gut healthy.

Dawn explains how small dietary changes—like adding more fiber and avoiding inflammatory foods—can make a big difference in how energized you feel each day. She also discusses why it’s essential to listen to your body’s needs and shares her “test, don’t guess” approach to identifying what’s really going on beneath the surface.

If you’re looking to break free from the cycle of midlife fatigue, this episode is packed with relatable insights and easy-to-implement tips.

Timestamps:

00:00:57 How Dawn Advocated for Herself

00:02:47 What Nutrition Does for Menopause

00:04:12 How to Beat Fatigue with Dietary Changes

00:06:03 The Importance of Gut Health

00:12:54 Common Nutrient Deficiencies

00:19:37 Mindset & Self-Care in Midlife

About The Guest

Find out more about Dawn by visiting Hello Hot Flash.

Additional Resources

• Help us make a difference in women’s healthcare. Take a few minutes and complete this survey.
• Like to watch your podcast episodes? Well, so do I! Subscribe to my YouTube page, @hellohotflashpodcast, to see the videos.