Menopause HQ Podcast: Hot, Tired, and Hormonal

Episode 17: "Natural Remedies for Menopause: What Actually Helps"

There are some women who want to battle menopause symptoms the "natural" way. Natural remedies for menopause are everywhere—but which ones actually work? In this episode of "Menopause HQ: Hot, Tired, and Hormonal", Angela Black and Latalya Louis, APRN, FNP-C, separate fact from fiction as they discuss the natural approaches that may help relieve menopause symptoms and the ones that may not live up to the hype. Learn how nutrition, protein, exercise, magnesium, vitamin D, omega-3 fish oil, herbal supplements, acupuncture, stress management, and quality sleep can support your body during perimenopause and menopause. You'll also learn why declining estrogen changes your nutritional needs, why muscle loss and bone health become more important in midlife, and how lifestyle changes can work alongside medical treatments. If you've ever wondered whether natural remedies can help with hot flashes, night sweats, brain fog, anxiety, fatigue, weight gain, sleep problems, joint pain, or mood changes, this episode is for you. Whether you're looking for alternatives to hormone therapy or simply want to feel your best, this conversation will help you make informed decisions based on evidence—not internet myths. Visit www.themenopausehq.com/links for our symptom trackers, educational resources, podcast episodes, and more. **Topics Covered:** • Natural remedies for menopause • Perimenopause symptoms • Magnesium for menopause • Vitamin D and menopause• Fish oil (omega-3) benefits • Protein during menopause • Exercise and strength training • Herbal supplements for menopause • Sleep, stress, and hormone health• Bone health and osteoporosis prevention About Us:Menopause HQ is a company dedicated to helping women understand their bodies, advocate for themselves, and navigate perimenopause and post-menopause with confidence. The podcast is co-hosted by Angela Black, MPH and LaTalya Louis, APRN, FNP-C. LaTalya is an expert in women’s hormonal health. New episodes drop weekly!Links:Podcast website (Get your Listener Starter Kit here): https://www.themenopausehq.com/podcast New here? Start with a FREE Preview of our Menopause Symptom Tracker: https://www.themenopausehq.com Shop T-shirts and Fun Menopause Merchandise: https://www.themenopausehq.com/shop Contact Angela: info@menopausehq.comContact LaTalya Louis, FNP at The Final Flow Menopause and More: https://www.thefinalflowmenopause.com Contact LaTalya by phone: 706-407-6970Get a 6 Month Menopause Symptom Journal Tracker: https://www.themenopausehq.com/journal Find a doctor in your area who is trained in menopause here: https://www.menopause.org - (Click on “patient education”)Connect With Us:Facebook: https://www.facebook.com/search/top?q=menopause%20hq Instagram: https://www.instagram.com/menopause.hq/ TikTok: https://www.tiktok.com/@menopausehq?_r=1&_t=ZT-94ETTK72H8v Pinterest: https://www.pinterest.com/MenopauseHQ/ YouTube: https://www.youtube.com/@MenopauseHQ Support This Podcast:Producing this podcast requires time, research, editing, hosting fees, and ongoing educational resources. If this podcast is helping you understand your body, advocate for yourself, or just feel less alone, and you’d like to support the work we’re doing, you can contribute through:Zelle: info@themenopausehq.comCashApp: $menopausehqDisclaimer:This podcast is for educational purposes only and does not replace medical advice. Always consult your healthcare provider regarding your individual health needs.

Episode 16: "Feel Like You're Losing Your Mind? It Could Be Menopause Anxiety”

Feel like you're suddenly anxious for no reason? You're not alone.In this episode of Menopause HQ: Hot, Tired, and Hormonal, Angela Black and nurse practitioner Latalya Louis, APRN, FNP-C, discuss one of the most overlooked symptoms of perimenopause and menopause: anxiety.If you've never struggled with anxiety before but now find yourself worrying constantly, waking up at 3:00 a.m. with your heart racing, avoiding crowds, scared to drive, feeling overwhelmed by everyday tasks, or even experiencing panic attacks, hormonal changes may be playing a role.In this episode, you'll learn:*Why anxiety can begin during perimenopause and menopause*How changing estrogen and progesterone levels affect the brain*The connection between hormones, cortisol, and the fight-or-flight response*Why panic attacks can happen for the first time during midlife*The difference between everyday stress and menopause-related anxiety*Practical ways to reduce anxiety, including hormone therapy, sleep, exercise, stress management, and lifestyle changes*When it's time to talk with your healthcare providerIf you've ever wondered, "Why do I suddenly feel so anxious?" or "Why don't I feel like myself anymore?" this episode is for you.About Us:Menopause HQ is a company dedicated to helping women understand their bodies, advocate for themselves, and navigate perimenopause and post-menopause with confidence. The podcast is co-hosted by Angela Black, MPH and LaTalya Louis, APRN, FNP-C. LaTalya is an expert in women’s hormonal health. New episodes drop weekly! Links:Podcast website (Get your Listener Starter Kit here): https://www.themenopausehq.com/podcast New here? Start with a FREE Preview of our Menopause Symptom Tracker: https://www.themenopausehq.com Shop T-shirts and Fun Menopause Merchandise: https://www.themenopausehq.com/shop Contact Angela: info@menopausehq.comContact LaTalya Louis, FNP at The Final Flow Menopause and More: https://www.thefinalflowmenopause.com Contact LaTalya by phone: 706-407-6970Get a 6 Month Menopause Symptom Journal Tracker: https://www.themenopausehq.com/journal Find a doctor in your area who is trained in menopause here: https://www.menopause.org - (Click on “patient education”)Connect With Us: Facebook: https://www.facebook.com/search/top?q=menopause%20hq Instagram: https://www.instagram.com/menopause.hq/ TikTok: https://www.tiktok.com/@menopausehq?_r=1&_t=ZT-94ETTK72H8v Pinterest: https://www.pinterest.com/MenopauseHQ/ YouTube: https://www.youtube.com/@MenopauseHQ Support This Podcast:Producing this podcast requires time, research, editing, hosting fees, and ongoing educational resources. If this podcast is helping you understand your body, advocate for yourself, or just feel less alone, and you’d like to support the work we’re doing, you can contribute through:Zelle: info@themenopausehq.comCashApp: $menopausehqDisclaimer:This podcast is for educational purposes only and does not replace medical advice. Always consult your healthcare provider regarding your individual health needs.

Episode 15: "Why Alcohol Hits Different Now"

Did one glass of wine suddenly turn into a hot flash, anxiety, a 3 a.m. wake-up call, or a two-day hangover? You're not imagining it.In this episode of Menopause HQ: Hot, Tired, and Hormonal, Angela Black and nurse practitioner Latalya Louis, APRN, FNP-C discuss why alcohol affects women differently during perimenopause and menopause.Learn how declining estrogen and progesterone influence the way your body processes alcohol, why hot flashes and night sweats may become worse after drinking, why sleep suffers, and why anxiety can increase the next day. We also discuss why many women feel intoxicated faster than they used to and why certain drinks seem to trigger symptoms more than others.Topics discussed in this episode:• Why alcohol suddenly hits harder during menopause• Estrogen, progesterone, and alcohol metabolism• Alcohol and hot flashes• Night sweats and 3 a.m. wake-ups• Anxiety after drinking• Why wine may trigger symptoms• Sleep disruption and menopause• Hormones and alcohol tolerance• Tips for drinking during perimenopause and menopause If you've ever wondered why your body reacts differently to alcohol now than it did ten years ago, this episode explains the science behind those changes and reminds you that you're not imagining what you're experiencing.About Us:Menopause HQ is a company dedicated to helping women understand their bodies, advocate for themselves, and navigate perimenopause and post-menopause with confidence. The podcast is co-hosted by Angela Black, MPH and LaTalya Louis, APRN, FNP-C. LaTalya is an expert in women’s hormonal health. New episodes drop weekly!Links:Podcast website (Get your Listener Starter Kit here): https://www.themenopausehq.com/podcast New here? Start with a FREE Preview of our Menopause Symptom Tracker: https://www.themenopausehq.com Shop T-shirts and Fun Menopause Merchandise: https://www.themenopausehq.com/shop Contact Angela: info@menopausehq.comContact LaTalya Louis, FNP at The Final Flow Menopause and More: https://www.thefinalflowmenopause.com Contact LaTalya by phone: 706-407-6970Get a 6 Month Menopause Symptom Journal Tracker: https://www.themenopausehq.com/journal Find a doctor in your area who is trained in menopause here: https://www.menopause.org - (Click on “patient education”)Connect With Us:Facebook: https://www.facebook.com/search/top?q=menopause%20hq Instagram: https://www.instagram.com/menopause.hq/ TikTok: https://www.tiktok.com/@menopausehq?_r=1&_t=ZT-94ETTK72H8v Pinterest: https://www.pinterest.com/MenopauseHQ/ YouTube: https://www.youtube.com/@MenopauseHQ Support This Podcast:Producing this podcast requires time, research, editing, hosting fees, and ongoing educational resources. If this podcast is helping you understand your body, advocate for yourself, or just feel less alone, and you’d like to support the work we’re doing, you can contribute through:Zelle: info@themenopausehq.comCashApp: $menopausehqDisclaimer:This podcast is for educational purposes only and does not replace medical advice. Always consult your healthcare provider regarding your individual health needs.

“Episode 14: The 3 A.M. Wake-Up Session – I’m Exhausted, But Can't Sleep!”

Are you waking up at 2 a.m., 3 a.m., or 4 a.m. completely exhausted—but unable to fall back asleep?You're not alone.In this episode of Menopause HQ: Hot, Tired, and Hormonal, Angela Black and Nurse Practitioner Latalya Louis dive into one of the most frustrating symptoms of perimenopause and menopause: middle-of-the-night wake-ups.Why do so many women suddenly find themselves staring at the ceiling at 3 a.m.? Why does your brain start replaying old conversations, worrying about work, family, finances, and everything else when all you want to do is sleep?You'll learn:✔ Why progesterone changes can affect sleep✔ The connection between menopause, cortisol, and nighttime anxiety✔ How estrogen affects sleep quality and temperature regulation✔ Why hot flashes and night sweats may be waking you up✔ Why poor sleep can worsen brain fog, mood changes, irritability, and fatigue✔ Practical strategies that may help improve sleep during perimenopause and menopause✔ When it may be time to talk to your healthcare providerIf you've ever said, "I'm exhausted, but I can't sleep," this episode was made for you.Listen now and discover what's really happening inside your body during the menopausal transition. Looking for menopause resources, symptom trackers, and educational tools? Visit:www.themenopausehq.com/linksAbout Us:Menopause HQ is a company dedicated to helping women understand their bodies, advocate for themselves, and navigate perimenopause and post-menopause with confidence. The podcast is co-hosted by Angela Black, MPH and LaTalya Louis, APRN, FNP-C. LaTalya is an expert in women’s hormonal health. New episodes drop weekly!Links:Podcast website (Get your Listener Starter Kit here): https://www.themenopausehq.com/podcast New here? Start with a FREE Preview of our Menopause Symptom Tracker: https://www.themenopausehq.com Shop T-shirts and Fun Menopause Merchandise: https://www.themenopausehq.com/shop Contact Angela: info@menopausehq.comContact LaTalya Louis, FNP at The Final Flow Menopause and More: https://www.thefinalflowmenopause.com Contact LaTalya by phone: 706-407-6970Get a 6 Month Menopause Symptom Journal Tracker: https://www.themenopausehq.com/journal Find a doctor in your area who is trained in menopause here: https://www.menopause.org - (Click on “patient education”)Connect With Us:Facebook: https://www.facebook.com/search/top?q=menopause%20hq Instagram: https://www.instagram.com/menopause.hq/ TikTok: https://www.tiktok.com/@menopausehq?_r=1&_t=ZT-94ETTK72H8v Pinterest: https://www.pinterest.com/MenopauseHQ/ YouTube: https://www.youtube.com/@MenopauseHQ Support This Podcast:Producing this podcast requires time, research, editing, hosting fees, and ongoing educational resources. If this podcast is helping you understand your body, advocate for yourself, or just feel less alone, and you’d like to support the work we’re doing, you can contribute through:Zelle: info@themenopausehq.comCashApp: $menopausehqDisclaimer:This podcast is for educational purposes only and does not replace medical advice. Always consult your healthcare provider regarding your individual health needs.

Episode 13: "Menopause Brain — Why Can’t I Remember Anything?”

Have you ever walked into a room and forgotten why you went there? Lost your train of thought in the middle of a sentence? Forgotten words, names, appointments, or tasks you would have easily remembered before? You're not alone. In Episode 13 of the Menopause HQ Podcast: Hot, Tired, and Hormonal, Angela Black and Family Nurse Practitioner Latalya Louis tackle one of the most frustrating and frightening symptoms of perimenopause and menopause: brain fog. Many women begin to wonder if they're developing dementia, losing their memory, or simply "not as sharp" as they used to be. The truth is that hormonal changes, poor sleep, chronic stress, anxiety, and mental overload can all contribute to cognitive changes during the menopausal transition. In this episode, we discuss: ✔ What menopause brain fog really is ✔ Why estrogen affects memory, focus, and concentration ✔ The connection between hormones and cognitive function ✔ Why women often fear dementia during menopause ✔ How stress, burnout, and poor sleep make brain fog worse ✔ Why high-achieving women often struggle emotionally with memory changes ✔ The impact of brain fog on work, relationships, and self-confidence ✔ Whether hormone replacement therapy (HRT) may help improve symptoms ✔ Practical ways to support your brain during perimenopause and menopause If you've ever said, "I can't remember anything anymore," this episode is for you. About Us: Menopause HQ is a company dedicated to helping women understand their bodies, advocate for themselves, and navigateperimenopause and post-menopause with confidence.  The podcast is co-hosted by Angela Black, MPH and LaTalya Louis, APRN, FNP-C.   LaTalya is an expert in women’s hormonal health. New episodes drop weekly!   Links: Podcast website (Get your Listener Starter Kit here):  https://www.themenopausehq.com/podcast [https://www.themenopausehq.com/podcast] New here? Start with a FREE Preview ofour  Menopause Symptom Tracker: https://www.themenopausehq.com [https://www.themenopausehq.com]   Shop T-shirts and Fun Menopause Merchandise:  https://www.themenopausehq.com/shop [https://www.themenopausehq.com/shop]    Contact Angela: info@menopausehq.com   Contact LaTalya Louis, FNP at The Final Flow Menopause andMore: https://www.thefinalflowmenopause.com [https://www.thefinalflowmenopause.com] Contact LaTalya by phone: 706-407-6970   Get a 6 Month Menopause Symptom Journal Tracker:  https://www.themenopausehq.com/journal [https://www.themenopausehq.com/journal] Find a doctor in your area who is trained in menopausehere:  https://www.menopause.org [https://www.menopause.org]  - (Click on “patient education”)   Connect With Us:   Facebook:  https://www.facebook.com/search/top?q=menopause%20hq [https://www.facebook.com/search/top?q=menopause%20hq]  Instagram:  https://www.instagram.com/menopause.hq/ [https://www.instagram.com/menopause.hq/]  TikTok: https://www.tiktok.com/@menopausehq?_r=1&_t=ZT-94ETTK72H8v [https://www.tiktok.com/@menopausehq?_r=1&_t=ZT-94ETTK72H8v]  Pinterest: https://www.pinterest.com/MenopauseHQ/ [https://www.pinterest.com/MenopauseHQ/]  YouTube:  https://www.youtube.com/@MenopauseHQ [https://www.youtube.com/@MenopauseHQ]   Support This Podcast: Producing this podcast requires time, research, editing, hosting fees, and ongoing educational resources. If this podcast is helping you understand your body, advocate for yourself, or just feel less alone, and you’d like to support the work we’re doing, you can contribute through:   Zelle:  info@themenopausehq.com [info@themenopausehq.com]  CashApp:  $menopausehq   Disclaimer:  This podcast is for educational purposes only and does not replace medical advice. Always consult your healthcare provider regarding your individual health needs.