Menopause doesn't knock before it enters. For most women, it just shows up. Maybe it's the sleep that starts going sideways, or a brain fog you can't quite shake. Blood sugar that feels off. A mood that doesn't quite feel like yours anymore.

In this episode, Michelle Joy Kramer sits down with Dr. Hana Kahleova, endocrinologist and Director of Clinical Research at the Physicians Committee for Responsible Medicine, and Elizabeth Melillo, who shares her personal journey navigating menopause with honesty and heart.

Together they explore the latest research on soy, phytoestrogens, inflammation, and how what you eat can genuinely shift how you feel during this season of life. Dr. Kahleova discusses findings from a randomized clinical trial where women eating a low-fat vegan diet with whole soybeans saw a 92% reduction in severe hot flashes. Elizabeth walks through how changing her diet improved her sleep, energy, mood stability, and inflammation markers.

This conversation bridges science and lived experience in a way that feels both grounding and actionable. You'll leave with practical steps you can start today.

In This Episode, We Discuss:

• Why soy does not increase breast cancer risk and may offer protective benefits
• How phytoestrogens interact with estrogen receptors in the body
• The difference between estrogen receptor alpha and beta
• A clinical trial showing dramatic hot flash reduction
• The connection between severe hot flashes and cardiovascular risk
• Why fiber stabilizes blood sugar during menopause
• How inflammation impacts hormonal symptoms
• Why whole soy foods outperform supplements
• The importance of keeping dietary fat intake moderate
• The role of exercise in reducing menopause symptoms
• Real-life improvements in sleep, energy, and mood

Research Mentioned:

• The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): https://pmc.ncbi.nlm.nih.gov/articles/PMC8462449/

About the Guests

Dr. Hana Kahleova is a board-certified endocrinologist with a PhD in human physiology and pathophysiology and board certification in lifestyle medicine. She serves as Director of Clinical Research at the Physicians Committee for Responsible Medicine, where her work focuses on nutrition-based treatment for obesity, diabetes, and metabolic disease.

Elizabeth Melillo, CPA, MBA, CFF, is an Assistant Professor and Program Coordinator for Sports Management at Long Island University and a Certified Public Accountant with extensive experience in corporate finance and leadership. A marathon runner and Ironman finisher, she brings both academic expertise and athletic discipline to her work. In this episode, Elizabeth shares her personal journey navigating menopause, inflammation, and lifestyle change through whole-food plant-based nutrition. 

About Michelle Joy Kramer

Michelle Joy Kramer is a Board-Certified Holistic Health Practitioner and Health Coach. She supports individuals in improving energy, clarity, and resilience through practical lifestyle guidance, nourishment, and sustainable habits. As the host of the Fuel Your Joy Podcast, Michelle focuses on the connection between food, emotions, and everyday wellness.

If this episode resonated with you, subscribe to the Fuel Your Joy Podcast and leave a review so others can find these conversations. You can explore additional episodes and resources at michellejoykramer.com.

Connect with Michelle on Instagram (@michellejoykramer), Facebook (@michellejoykramer), and YouTube (@michellejoykramercoach).