In today's episode, we’re diving into how sugar impacts menopause, the surprising connection between blood sugar and hot flashes, weight gain, and mood swings, plus simple medical and dietary solutions you can start today.

If you’re tired of unexplained weight gain, energy crashes, or intense sugar cravings during perimenopause and menopause, this episode is for you!

• The hidden ways sugar wreaks havoc on your body during perimenopause and menopause.

• Two actionable solutions: a medical option (CGM - Continuous Glucose Monitor) and a holistic dietary approach to stabilize blood sugar.

• Which tests to request and which medical experts to see if you're struggling with blood sugar issues during menopause.

• Have a health chat with Stephanie: https://www.hellohotflash.com/actionplancall

• Inquire about nutrition coaching: https://www.hellohotflash.com/discoverycall

• Listen to the Limited Series - Christian Women And Menopause: https://podcasts.apple.com/us/podcast/christian-women-and-menopause/id1742579345

• Take the free Hot Flash Free challenge here: https://www.hellohotflash.com/scorecard

Dr. Jenny Tufenkian, licensed naturopathic physician and expert in functional medicine, breaks down the complex relationship between long Covid, chronic fatigue (ME/CFS), and brain inflammation. Learn how lingering viruses, gut health, and emotional well-being play a role in post-viral syndromes—and how you can take steps toward healing.

Whether you're struggling with fatigue, brain fog, or feeling dismissed by providers, this episode offers hope and insight into root causes and solutions.

1. Why long Covid and chronic fatigue syndrome often overlap—and what your inflammation levels might be trying to tell you
2. How reactivated viruses like Epstein-Barr could be contributing to fatigue, brain fog, and immune dysfunction
3. Holistic tools (and medical ones) to support healing—including how to choose the right probiotics and test for lingering spike proteins

(00:01:19) What post-viral fatigue really is—and why it’s often misunderstood (00:05:53) How latent viruses like Epstein-Barr reactivate and cause respiratory and immune dysfunction (00:13:20) What a holistic approach to long Covid recovery looks like (00:15:30) Why inflammation and mitochondrial dysfunction are central to persistent symptoms (00:18:04) How viral fragments continue to dysregulate your immune system (00:26:33) How to tailor probiotics to your unique gut health (00:29:27) The link between chronic inflammation and long Covid symptoms (00:33:05) Why emotional healing is key to gut and immune health (00:44:33) The role of pharmacists and integrative providers in long Covid recovery

Find out more about our guest here.

Show notes:

In this episode of Hello Hot Flash, Dr. Kelly Baron—Doctor of Chiropractics and co-founder of Tempesta—shares her holistic, no-nonsense approach to supporting your body during perimenopause and menopause. From macronutrients and minerals to strength training and hydration, Dr. Baron breaks down the simple shifts that can have a big impact. Whether you're just starting to feel the changes or deep in the transition, this episode offers real-life, sustainable tips to help you feel stronger, more energized, and more in control.

What you’ll learn:

• The three essential minerals every woman in midlife should prioritize—and how to get them
• How to shop for food that supports hormone health (without overhauling your life)
• Why hydration matters more now than ever before
• The role of strength training in protecting your bones and boosting long-term energy

Timestamp:

[00:01:32] What Nutrients Does a Menopausal Woman Really Need? Dr. Baron explains the key macronutrients and how they support energy, mood, and hormones during midlife.

[00:04:14] Are You Low on These Minerals? Most Women Over 40 Are A deep dive into mineral deficiencies—like magnesium and zinc—and how they can make menopause symptoms worse.

[00:11:15] The Grocery Store Trick That Supports Hormone Health Why shopping the perimeter of the store is a game-changer, and what to look for when meal planning.

[00:14:19] What Sugary Drinks Are Doing to Your Midlife Body How sugary beverages impact blood sugar, energy, and even your sleep—and what to sip instead.

[00:25:44] The Nutrients Your Body’s Begging For in Midlife Learn how small dietary tweaks can restore energy, clarity, and resilience during menopause.

[00:32:32] Strength Training Isn’t Optional—Here’s Why Dr. Baron shares why building muscle is critical for women over 40, and how to start safely.

[00:36:01] Protect Your Core, Protect Your Future Why core strength matters for long-term mobility and independence—and how to build it at home.

🔗 Links + Resources: → Join the 14-Day Eat Right for Your Hormones Program → Learn more about Dr. Baron and Tempesta at mytempesta.com