Eps 458: The Hot Flash Survival Guide Every Woman In Their 40s Needs with Jennifer Gularson

Why do hot flashes arrive at the most inconvenient moments, and why can midlife suddenly feel like your body has no margin for error?

In this episode, I sit down with Jennifer Galarson, a board-certified physician assistant, Institute for Functional Medicine Certified Practitioner, and women’s midlife health expert with more than two decades of clinical experience.

Together, we explain what is happening during a hot flash, why fluctuating estrogen can affect your brain’s temperature regulation, and why some women experience occasional warmth while others deal with hot flashes, night sweats, heart palpitations, poor sleep, and a body that feels increasingly sensitive to stress.

We cover common contributors, including sleep, hydration, alcohol, smoking, stress, medications, metabolic health, and environmental triggers, plus practical ways to manage a hot flash in the moment.

This is not a “just deal with it” conversation. Midlife can make it feel like you have to manage everything just to feel okay. You are not broken, and you have options.

We also discuss when symptoms may deserve a closer look beyond perimenopause, how to prepare for an HRT conversation, symptom tracking, lab work, and why personalized care matters.

In This Episode

00:00 Introduction to hot flashes in perimenopause and menopause

02:49 Jennifer’s path from conventional medicine to women’s midlife health

05:06 What happens in your body during a hot flash

06:36 Why some women experience more frequent or intense hot flashes

09:34 Night sweats, alcohol, blood sugar, and cortisol