Are you exercising in a way that truly supports your body and mind during midlife, or could your routine (or lack of one) be holding you back? In today’s episode, I talked with fitness expert Debra Atkinson, founder of Flipping 50, about how exercise during menopause can transform not just your body, but also your mind and energy levels. She discusses common mistakes women make, why walking is good but not enough, and how adding high-intensity interval training (HIIT) and strength training can unlock big benefits for your brain.

Deborah also explains why it’s important to adjust your workouts as you age and how to balance exercise with stress management—because life’s demands don’t slow down.

If you’re unsure what exercise fits you best or just need a little motivation, this episode is packed with practical tips to help you stay sharp, energized, and support your health long-term. Tune in!

Timestamps:

(00:01:00) Common Exercise Mistakes & Brain Benefits

(00:03:00) Hormonal Changes & Fitness During Menopause

(00:08:00) Misconceptions About Exercise in Midlife

(00:12:30) Exercise for Long-Term Health

(00:16:46) Protein and Routine for Women Over 50

(00:28:53) What Movement Means for Blood Sugar

(00:33:57) How to Fit Exercise into a Busy Lifestyle

About The Guest

Find out more about Debra 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 today’s episode, Dr. Anna Marie Frank addresses an important question for many women: How can you rewire your brain to enhance your mental and emotional well-being without turning to medication?

Dr. Frank shares her journey and offers practical tips for boosting brain health naturally. She discusses the role of nutrition—what to eat to support your mind and lift your mood—and how to shift negative thought patterns.

She also talks about the unique challenges women face, like hormonal changes and everyday stress, and provides easy techniques, such as acupressure, that you can use at home. Tune in for helpful insights and simple steps to feel more balanced and empowered on your mental wellness journey!

Timestamps:

(00:04:55) How to Shift Your Mindset

(00:10:46) Top Brain Supplements to Choose

(00:15:54) How Does Energy Healing Help

(00:20:54) What Nutrient Deficiencies Affect Brain Health

(00:25:58) How to Listen to Your Body

(00:30:44) How to Rewire Your Brain

About The Guest

Find out more about Dr. Anna Marie 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.

Today's episode is sponsored by Midi Health. The experts at Midi Health understand exactly what you’re going through because they specialize in menopause care. Their clinicians provide safe, effective, and FDA-approved solutions designed specifically for you. Plus, Midi care is covered by major insurance providers, so you don’t have to worry about hidden costs or membership fees.

You deserve to feel great, and Midi can help you get there. Schedule a virtual visit today to discuss your symptoms in depth with their experts. You’ll leave feeling heard and with a personalized plan to start feeling better.

Visit JoinMidi.com and take the first step toward relief.

Show Notes

In today’s episode, I sit down with Andrea Nakayama, a functional medicine nutritionist and expert in systems biology, to explore the hidden factors behind chronic health issues, especially during perimenopause and menopause. What if the solution to your symptoms lies deeper than you think?

Andrea introduces us to the concept of "root causes," revealing how three critical factors—genetics, digestion, and inflammation—often underpin chronic conditions. Rather than merely treating symptoms, she emphasizes the importance of a personalized, holistic approach to truly address these underlying issues.

We also discuss the limitations of the conventional medical model, which often prioritizes quick fixes over understanding each woman's unique biochemistry and story. You’ll gain practical tips on how to become an empowered advocate for your own health, tuning into your body’s signals and making lifestyle changes that get to the heart of your symptoms.

Timestamps:

(00:03:09) - What’s the Systems Biology Approach?

(00:05:37) - Ditching Quick Fixes for Real Solutions

(00:11:05) - Signs vs. Symptoms: What’s the Difference?

(00:16:50) - How Genes, Digestion, and Inflammation Matter

(00:22:33) - Three Simple Dietary Tips for Better Health

(00:27:36) - What You Need to Know About Healthcare Limits

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

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.