A Changing with the Change Check-In: Menopause Mindset and Lifestyle
First things first: thank you.
Whether you've been ride-or-die with HOT FLASH! The Newsletter since the early days or you’re freshly fanning yourself with The Newsletter for the first few times, your presence here means the world to us. Questions, clicks, shares, “Wait, what?!” "OMG, I had no idea" and "Thanks for that!" reactions keep the fire burning.
This edition is more than just another post—it’s a reintroduction. A chance to circle back to what really matters: the idea that your menopause experience—and your health—are deeply shaped by your mindset, and the lifestyle you choose to build from it. Around here, lifestyle isn’t just what you do; it’s how you think, feel, and show up for yourself.
HOT FLASH! was born from a desire to shake things up. We’re here to help you rewrite the menopause story, not suffer through someone else’s outdated script. With real research, real stories (the juicy and not-so-juicy), and real lifestyle steps you can take today, we’re flipping the narrative—from decline to design…setting us up to change with the change, not against it.
As we officially transition to Substack, we’re not just changing platforms—we’re expanding what’s possible. Think wider audience, deeper conversations, more ways to bring this mindset-powered, lifestyle-driven movement to life. And it gives us a chance to ask YOU—our brilliant, curious, ever-evolving crew—what you’d love to see next.
This is your invitation to re-engage, re-explore, and reimagine what menopause can look and feel like fueled by emerging research and powered by a belief system and community that is ready to challenge outdated norms and reframe the narrative.
And if you’re ready to take it to the next level? You can help HOT FLASH! grow by pledging your support. When you do, you’re not just cheering us on—you’re actively shaping what’s possible, putting your money where your meaning is, and unlocking:
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📚 Full access to the entire archive
🧭 A curated annual index of research to revisit and rediscover your faves
🎤 LIVE Q&As and community convos
🎧 Audio drop-ins, interviews, and behind-the-scenes commentary
💬 A network of like-minded rebels reframing the midlife conversation
Either way, we’re thrilled to have you along for the ride—changing with the change, together.
See below for:
What we mean when we say menopause mindset and lifestyle
Topics we’ve explored
Topics you want us to explore
Then drop us a comment at the bottom of the page and tell us what’s on your mind 🔥
What Do We Mean by Lifestyle?
We’re talking about lifestyle as more than daily habits. In the HOT FLASH! universe, lifestyle is about ownership—and opportunity. It's the everyday choices you get to define, experiment with, and claim as your own. And here's the real power: HOT FLASH! taps into the latest lifestyle research not just to inform, but to empower. To offer you options—steps you can take, strategies you can try, tools you can trust—grounded in science and stories from our community. Options that help you discover what works for you—and know you have the agency to act on it.
With a positive menopause mindset as fertilizer, your menopause lifestyle can be the soil that nourishes how you show up, what you experience, and how you grow at this stage.
It starts with the essentials:
What you eat (and how to fuel energy, balance blood sugar, support mood—and supplement wisely when food alone isn’t enough)
How you move (and how to find what supports your energy, protects your joints, builds confidence, and aligns with your goals in this season)
How you sleep (and how to create rhythms, rituals, and environments that support deep rest and nighttime recovery for your best self)
AND it’s also about the deeper layers that shape how you experience this transition:
The quality of your sex life (and how to reclaim intimacy, explore pleasure, and rediscover your connection to your body and desires)
Who you spend time with (and how to create relationships and a community that both nourish your nervous system and reflect your values)
What you believe (and how to shape narratives that support confidence, agency, and a redefined sense of self)
With a positive menopause mindset as fertilizer, your menopause lifestyle isn’t just the surface, it’s the soil. It nourishes how you show up, what you experience, and how you grow.
Sounds interesting? Don’t keep it to yourself…refer a friend.
Topics We've Already Explored
33 editions in, we’ve covered a lot—summarized below into themes that reflect the full range of mindset and lifestyle opportunities menopause can offer (and that we will continue to uncover).
Meaning, Mindset & Identity: Is menopause a burden—or a breakthrough? We've looked at the possibilities for redefining this phase as a catalyst for personal growth, transformation, and a deeper connection to who you really are. Because you’re not just aging—your identity is evolving—and mindset plays a powerful role in how that story unfolds.
Body-Based Shifts: From hot flashes and sleep struggles to weight shifts, cardiovascular shifts to oral and vaginal health—we’ve examined what’s happening physically and how food, movement, massage, and natural therapies can help you adapt and support your body.
Mood, Mindset & Nervous System: We’ve talked brain fog, distress, nervous system overload, and those sneaky mood swings. And more importantly, we’ve explored how you can work with your mind, your mindset, and your emotions to calm your nervous system, reclaim balance, and gain clarity and self-trust.
Sexual Health & Pleasure: GSM (genitourinary syndrome of menopause), clitoral atrophy, libido, and the layered emotional and physical terrain of sexuality during midlife—we’ve gone there. We’re one of the few to name this as a priority and a key pillar of both identity and thriving at this stage. Because sex at this stage isn't just about intercourse, it's about an experience of connection, and owning your desire story.
Health Risks & Resilience: Whether it’s heart health, bone strength, blood sugar, inflammation, or hormones—we’ve dug into the data on lifestyle moves and nutritional allies that support long-term well-being.
If you would like to understand more about how you can use practical lifestyle research like this to optimize and empower your menopause journey, schedule a chat with me to discuss!
Topics You Want to Hear About
A quick note before we turn it over to you: we've got some fascinating research lined up—right in step with our mindset-grounded, lifestyle-empowering, whole-person lens. Here’s what’s in the pipeline:
How mindfulness-based interventions and mindset (do you sense a recurring theme here?) affect menopausal well-being
What physical activities and movement modalities (yoga, etc) can best support menopause-related changes
How photobiomodulation therapy (yep—lasers and light) can improve sexual health & pleasure outcomes
What lifestyle changes can reverse (yes, we said reverse!) bone loss
How hydration levels affect fluid regulation and menopausal changes
What supplement ingredients support improvements in body composition, muscle mass and strength
How to mitigate the effects of sugar on menopausal discomfort
What nutrients best support menopausal heart health
Which of these sparks your curiosity? What would you love to see us unpack next?
🤔 Now it's your turn. We’re all ears.👂👂
Got a burning question? A weird supplement you heard about? A health headline you want us to peel back the layers of? Your questions aren’t just valid—they’re vitally important. If it matters to you, we want to cover and share it.
Here are a few prompts to help you frame your questions:
What’s the deal with [insert supplement]—does it actually help?
How does [insert strategy here] affect [peri/post] menopausal health?
What non-hormonal options are there for [insert physical/emotional/mental emotional change]?
How does mindset influence menopausal [insert experience]?
Has [insert topic] been studied?
After all, our "Changing With The Change, Not Resisting It" mission is about so much more than hot flashes and what happens in our bodies. It’s about changing our mindsets to reflect curiosity, confidence, and self-trust and defining a lifestyle supportive of and aligned with that. While, along the way, we experience less hot flashes and feel better physically, great; the more important destination is rejection of the same "old" menopause narrative so that we can rewrite it—together.
You can hit leave a comment or drop us a message to ask your questions, share your story, and help shape what comes next. You’re the reason this newsletter exists—and your curiosity keeps it alive. Together, let's start a new, powerful conversation—about how we change with the change, instead of resisting it.