SHOW NOTES

If you've ever changed everything about the way you eat and still felt like your body wasn't cooperating, you are not imagining it. Perimenopause and menopause shift the rules—and what worked in your 30s may be quietly working against you now. This conversation gives you a compassionate, research-backed framework to stop guessing and start nourishing.

Nutritionist and menopause researcher Andrea Donsky breaks down the seven foundational principles behind her Balance Blueprint—the same framework that anchors her new book, Nourishing Menopause. From fiber and protein to blood sugar balance and hydration, these aren't trendy fixes. They are the evidence-informed building blocks your body is asking for during this phase of life. Andrea also addresses the outdated "eat less, move more" advice that leaves so many women frustrated, exhausted, and blaming themselves.

Beyond food, this episode explores the role of mindset, stress management, and supplement quality in your overall well-being. Andrea is candid about her own 14-year perimenopause journey—including the 11 years she spent not knowing that's what it was—and why understanding blood sugar may be the single most impactful shift a woman in midlife can make.

If you have been eating well, exercising, and still feel like something is off, this episode will help you understand why—and exactly where to start.

WHAT YOU WILL LEARN

• Why blood sugar balance is the foundational principle of menopause nutrition—and how insulin resistance, weight gain, mood shifts, and fatigue are all connected to it
• How your protein, fiber, and hydration needs change during perimenopause and menopause, and why under-eating can make symptoms worse, not better
• What to look for when choosing supplements, why not all are appropriate for women in this phase of life, and why magnesium may be the most important mineral you are not getting enough of

ABOUT OUR GUEST

Known as the "Menopause Educator and Researcher" to her 350,000+ TikTok followers, Andrea Donsky is a nutritionist on a mission to change the conversation around perimenopause and menopause. She is a 7X published menopause researcher, multi-award-winning influencer, media personality, speaker, and author with 26 years of experience in health and wellness. Andrea is the founder of Morphus (wearemorphus.com) and host of the Menopause Reimagined podcast. Her book, Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best, is published by Simon and Schuster.

ADDITIONAL RESOURCES

• The limited-series podcast Christian Women and Menopause teaches what the Bible says about stress, anxiety, health, and confidence in midlife. Listen here: https://hellohotflash.com/christian-women-and-menopause
• I'm a huge fan of Morphus Fiberus. Take control of your Menopause Journey! Science-backed solutions, resources, and real talk to guide you on this wild ride all at Morphus.

https://wearemorphus.com/StephanieLynnShaw

SPONSOR

This episode is sponsored by Reverse Health. Finally, a fitness and weight loss app for women 40+. Use promo code HOTFLASH for 10% off: https://www.rgds43jd.com/G1S938/7XDN2/