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).

Food influences far more than physical health. In this episode of the Fuel Your Joy Podcast, Michelle explores how nourishment impacts emotional regulation, recovery, metabolic health, and long-term healing. Through a thoughtful conversation that blends lived experience and clinical research, this episode invites you to see food as a tool for care, stability, and restoration.

This discussion focuses on integrity with food, nervous system support, and how consistent nourishment plays a critical role in both emotional and physical well-being. Michelle is joined by Spencer Rudin and Dr. Hana Kahleova for a layered and grounded conversation about healing through food.

Spencer shares his personal experience with recovery, food relationships, and rebuilding trust with his body. He speaks candidly about how restriction, control, and shame can disrupt emotional regulation and self-trust, and how consistent nourishment supported stability and healing.

Dr. Hana Kahleova brings the clinical and research-based perspective. As a board-certified endocrinologist and lifestyle medicine physician, she explains how nutrition directly affects metabolic health, diabetes outcomes, hormonal balance, and emotional resilience. Her insights connect scientific research with practical, real-life application.

Together, this conversation bridges emotional experience and evidence-based nutrition to offer a comprehensive view of healing.

What You’ll Learn in This Episode

• How food choices influence emotional regulation and nervous system health
• Why restrictive eating patterns can interfere with healing and recovery
• The connection between metabolic health, nourishment, and emotional stability
• How consistent, supportive nutrition builds self-trust over time
• Why integrity with food supports long-term physical and emotional well-being

About Dr. Hana Kahleova: 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.

About Spencer Rudin: Spencer Rudin, the great-grandson of Morris Rudin, founder of the renowned luxury furniture brand A. Rudin has inherited a legacy of craftsmanship and design spanning over a century. As Chief Executive Officer of A. Rudin, Spencer has redefined his family's brand through a blend of timeless sophistication and modern innovation. Spencer has worked with Michelle for many years and shares his personal health journey in this episode. He discusses how consistent nourishment and lifestyle changes supported his recovery and physical resilience, including training for and completing a triathlon within a matter of months after making those shifts.

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).

Grief can feel heavier during the holidays. In this heartfelt conversation, Michelle sits down with grief recovery specialist Lesleigh Tolin, MS, AGRMS, CPDC, QMHS, to talk about what it means to heal, ask for help, and stay connected when life feels fragile. Lesleigh shares her insight on holiday-related grief, why action-based healing creates lasting change, and how to navigate gatherings, expectations, and emotional triggers with more clarity and compassion.

In this episode of Fuel Your Joy, you will learn:

• Why grief often intensifies during the holidays
• How the Grief Recovery Method supports emotional healing
• What short-term energy-relieving behaviors look like and why they matter
• How to identify patterns of avoidance and shift toward healthier choices
• The power of connection when navigating personal loss
• How to communicate your needs with family during holiday gatherings
• Why courage and vulnerability are essential parts of recovery
• How to take simple action steps when you feel overwhelmed or alone

RESOURCES MENTIONED

• The Grief Recovery Handbook: https://amzn.to/4iQpRri
• The Grief Recovery Handbook for Pet Loss: https://amzn.to/4oQsXwB
• Grief Recovery Method information and programs: https://lesleighjtolin.com/

ABOUT THE GUEST

Lesleigh J. Tolin, MS, AGRMS, CPDC, QMHS is the founder of Healing Hearts International and an Advanced Grief Recovery Method Specialist trained and certified by the Grief Recovery Institute. She is dedicated to helping individuals navigate healing and emotional restoration with practical tools, compassionate guidance, and a clear, step-by-step process for moving beyond significant loss.

Connect with Lesleigh:

• Website: https://lesleighjtolin.com/
• Facebook: https://www.facebook.com/LesleighJTolin/

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).

In this episode of Fuel Your Joy, Michelle Joy Kramer sits down with Dr. Hana Kahleova, MD, PhD, Director of Clinical Research at the Physicians Committee for Responsible Medicine, to discuss how nutrition can help your brain function at its best.

They unpack how food affects mood, memory, and focus through the gut-brain connection, blood sugar balance, and inflammation control. You’ll learn how the right nutrients can prevent cognitive decline, improve energy, and support long-term brain health.

Dr. Kahleova shares the latest research on how whole, plant-based foods—especially leafy greens, berries, and whole grains—can protect against Alzheimer’s and boost brain function. Together, they offer simple, actionable ways to eat for sharper thinking and a brighter mood.

In this episode, you’ll learn:

• How nutrition directly impacts memory and cognitive function
• The gut-brain connection and why it matters
• The most powerful anti-inflammatory and brain-protective foods
• How lifestyle and diet can reduce Alzheimer’s risk by up to 40%
• Easy meal ideas to support focus and energy

About Dr. Hana Kahleova

Dr. 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.

She has published nearly 100 scientific papers in peer-reviewed medical journals and serves as a member of the American Diabetes Association and a board member of the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes. Her research directly contributes to updated nutritional recommendations for individuals living with diabetes.

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).

Discover how nutrition can truly fuel healthy, lasting weight loss. In this conversation, Michelle Joy Kramer and Dr. Hana Kahleova unpack what really drives fat loss—from food quality and fiber to meal timing and metabolism—all grounded in real science and practical strategies.

Join Michelle Joy Kramer, Board-Certified Holistic Health Practitioner, and Dr. Hana Kahleova, MD, PhD, Director of Clinical Research at the Physicians Committee for Responsible Medicine (PCRM), for an in-depth discussion on how plant-based nutrition can transform metabolic health.

Together, they explore how focusing on the quality of calories, not just the quantity, can improve results. You’ll learn how fiber-rich, antioxidant-packed foods naturally enhance metabolism, improve insulin sensitivity, and support long-term fat loss—without deprivation or extremes.

The conversation also covers how meal timing and frequency influence energy, appetite, and sustainable weight management, offering actionable insights you can implement today.

In this episode, you’ll learn:

• Why cutting calories isn’t the key to lasting results
• How a plant-based diet can boost metabolism and fat burning
• The top foods that support fat loss and energy
• How meal timing can influence your results

About Dr. Hana Kahleova

Dr. 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.

She has published nearly 100 scientific papers in peer-reviewed medical journals and serves as a member of the American Diabetes Association and a board member of the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes. Her research directly contributes to updated nutritional recommendations for individuals living with diabetes.

Referenced Research: https://www.nih.gov/news-events/news-releases/nih-study-compares-low-fat-plant-based-diet-low-carb-animal-based-diet

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).