In this episode of Hello Hot Flash, host Stephanie Shaw sits down with nutrition expert Dawn Navaratnasingam to break down what midlife women really need to know about food, without the noise, confusion, or overwhelm.

As hormones shift during midlife, everything from your energy levels to your digestion can start to feel… different. What worked for your body five or ten years ago may no longer serve you now. That’s why understanding your nutritional needs in this new season of life is key—not just for weight or appearance, but for your overall health, strength, and vitality.

Together, they dive into:

• Why protein is essential—not just for muscle maintenance, but for hormone production, stable moods, and bone health
• How plant-based diets can fully support your nutritional needs—and how to combine foods to ensure you're getting complete proteins
• The Power Plate Formula—a simple, visual approach to meal planning that helps you support brain, heart, and hormonal health with every bite

If you're tired of feeling fatigued, moody, or unsure of how to fuel your body now that you're in your 40s or 50s, this episode offers science-backed tips and realistic strategies that meet you where you are.