Issue #60: HOT. girl. summer
confidence + compassion for a changing body, HOT flashes + nightsweats, FRIDA KAHLO, and foods, deodorants, + pajamas to beat the heat.
Did a friend send you this? Subscribe to receive our newsletter in your inbox weekly.
Credits: Flamingo wallpaper. Matches. Women + Fire. Woman with Orange Hat. Pestel + Mortar.
Post shared by
Hot Girl Summer might’ve started as a meme or a moment—but we’re giving it a little upgrade. It’s not really about bikinis or vacation selfies (though we’re all for enjoying some sun). At its heart, it’s about confidence and strength—about showing up fully as yourself, taking up space, and finding joy in the little things that make you feel alive. "Hot girl" energy has always been about confidence, but that confidence shifts as we move through different seasons of life. As our bodies change, so does our relationship with beauty, worth, and what it means to feel radiant. Hot Girl Summer now looks more like feeling good in your skin, saying no when you mean it, and laughing until your cheeks hurt with people who really see you. You don’t have to be 22 on a boat in Ibiza to have a hot girl summer. Your version may be long walks with a friend, backyard dinners that linger past sunset, and maybe a really good pair of sunglasses.
And for many women in midlife, “hot” starts to mean something a little different—literally and metaphorically. We’re talking hot flashes, night sweats, and sleep that plays hard to get. Our bodies are changing and we’re learning how to meet ourselves with more compassion along the way. Our version of hot includes hormonal shifts and middle-of-the-night wakeups so we are offering some tips to help you navigate them.
This summer, let’s lean into the kind of heat that comes from self-trust, honest conversations, and a little less caring what anyone else thinks. Whether you're rocking linen and lip gloss or taking a mid-afternoon nap with a cold washcloth on your forehead—we see you. This summer is yours to define. It might be messy, imperfect, sweaty as hell, and still beautiful. It’s not always glamorous, but it’s real—and we’re in it together.
ICYMI on the podcast…
women + ADHD
In this week’s episode Clara Healing Institute founder and clinical director Kristin Belkofer talked with a group of women about life with ADHD. Kristin breaks down the diagnosis and the experience lived by many women, easing the stigma through greater understanding. She frames ADHD as a spectrum that can change with support over a lifetime and not a deficit or disorder, that it is about modulation and regulating, and a type of brain structure.
Our circle of women shares what ADHD means to them as mothers, entrepreneurs, and women in middle life. They talk about the process of unmasking ADHD, how it is often missed in women, how it presents differently in men vs. women, the relationship to anxiety and depression, diagnosis later in life, and what the label means to them.
the INNER FURNACE…
If you’ve ever found yourself throwing off the covers in the middle of the night, peeling off layers during a meeting, or feeling like you’re overheating from the inside out—you’re definitely not alone. Hot flashes and night sweats are common symptoms during perimenopause and menopause, but they can also show up during other hormonal shifts like PMS, pregnancy, postpartum, or while taking certain fertility medications. Sometimes it starts subtly: feeling extra sensitive to warm weather, noticing a stuffy room feels unbearable, or flushing more easily than you used to.
From both a Chinese Medicine and Western medicine perspective, these symptoms are signs that your body is going through some real changes. And when the weather heats up, it can all feel amplified—external warmth adding fuel to the internal fire. What might feel manageable in cooler seasons can become overwhelming in the summer, making it even more important to pay attention to your body’s signals and adjust your routines with care.
Understanding the Heat: Two Perspectives
In Western medicine, hot flashes and night sweats are typically linked to changes in estrogen levels, which play a role in regulating the hypothalamus—the brain’s thermostat. When estrogen drops or fluctuates (as it does in perimenopause, postpartum, or with certain medications), the body can become more sensitive to even small temperature shifts. That sets off a cascade: your blood vessels dilate to cool you down (hello, flushing and sweating), your heart rate may rise, and you might feel anxious or out of sorts. Night sweats are hot flashes that occur during sleep and can leave you feeling drained, foggy, or emotionally off-kilter the next day.
In Chinese Medicine (TCM), hot flashes and night sweats are often seen as signs of Yin deficiency, particularly within the Kidney system. Yin represents the cooling, moistening, and nourishing forces of the body. When it becomes depleted—whether through aging, overwork, emotional stress, or blood loss—Yang (the body’s active, warming force) rises unchecked, leading to sensations of internal heat, dryness, restlessness, and sweating, especially at night when Yin should be at its strongest.
In the postpartum period, Yin deficiency often stems from Blood deficiency—a common and expected result of childbirth. Blood and Yin are closely connected in TCM, and when Blood is lost or not replenished through adequate rest and nourishment, the body loses its ability to anchor heat and nourish the tissues. This can result in night sweats, overheating, dizziness, palpitations, and emotional vulnerability. Supporting the rebuilding of Blood after birth—through diet, herbs, and rest—is essential for restoring Yin and calming heat-related symptoms.
TCM also considers patterns like Liver Qi stagnation (which often presents with emotional tension, PMS, or frustration–see our blog post on tips to support your Liver) and Heart Yin deficiency (linked to anxiety, vivid dreams, and difficulty sleeping), offering a nuanced, personalized approach to understanding what’s going on beneath the surface.
What It Feels Like (and How It Starts)
For many, the first signs of this shift are subtle—more sensitive to temperature swings, irritability in warm rooms, waking in the night feeling slightly clammy. Over time, these can progress to sudden waves of heat rising through the chest and face, flushing, profuse sweating, and a feeling of panic or discomfort. It’s not just about being warm—it’s an intense, visceral sensation that can feel disorienting, frustrating, and sometimes isolating. These experiences are real, valid, and deeply tied to the broader hormonal and energetic transitions of midlife.
Cooling Down: Natural & Integrative Support
Whether you’re dealing with occasional heat surges or multiple episodes a day, there are tools to help reduce the frequency and intensity of hot flashes and night sweats.
1. Acupuncture
Acupuncture is incredibly effective for supporting the body's natural temperature regulation and calming the nervous system. It helps balance Yin and Yang, nourish Kidney energy, and regulate the Heart and Liver systems—reducing heat from the inside out. Studies show acupuncture can significantly reduce the number and severity of hot flashes, while also improving sleep and mood.
2. Herbal Medicine
Herbal formulas such as Zhi Bai Di Huang Wan, Liu Wei Di Huang Wan, or Tian Wang Bu Xin Dan are commonly used in Chinese medicine to support the body during times of hormonal change. These formulas are selected based on your unique pattern and symptoms, and they work to nourish Yin, clear heat, anchor the spirit, and restore balance—making them especially helpful for hot flashes, night sweats, irritability, and disrupted sleep. In Western herbal traditions, you might also hear about commonly used herbs like black cohosh, red clover, dong quai, or evening primrose oil, which are often taken to ease symptoms of menopause and hormonal fluctuations. While these herbs can be beneficial, they aren’t one-size-fits-all. Chinese herbal medicine is most effective when customized, so it’s important to work with a licensed herbalist or acupuncturist who can assess your constitution and guide you toward the most supportive formula for your specific needs. (See link above for rebuilding blood after birth.)
3. Diet & Lifestyle Tips
Hydration: Drink plenty of water, and consider adding mineral-rich broths or herbal teas like chrysanthemum or mint.
Cooling foods: Cucumber, watermelon, leafy greens, mung beans, and tofu can help counter internal heat.
Reduce alcohol, caffeine, chocolate, and sugar: These can trigger or worsen hot flashes and disrupt sleep—cutting back can make a noticeable difference.
Avoid excess spicy food which can also add fuel to the fire.
Movement: Gentle exercise like walking, swimming, or Qi Gong supports circulation and hormone regulation without overheating your system.
Sleep hygiene: Keep your bedroom cool, use moisture-wicking sheets, and avoid screens and large meals before bed.
Mindfulness: Stress tends to intensify symptoms. Meditation, journaling, acupuncture, and therapy all support the nervous system during this transition.
4. Talking to Your Doctor (or finding a new one)
For some, lifestyle and natural therapies in perimenopause and menopause may not be enough—and that’s okay. Hormone Replacement Therapy (HRT) can be a powerful option to discuss with your provider, especially if hot flashes are severe, or if you're experiencing other symptoms like bone loss, brain fog, or mood changes. HRT is not one-size-fits-all, and it comes with benefits (like protecting against osteoporosis and supporting cognitive and emotional health) and risks that your doctor can help you evaluate based on your personal and family history.
If you address your concerns with your doctor and feel dismissed or told are you are “too young” to be in perimenopause, it might be time to find a new provider. One study found that of 99 OB/GYN residency programs in the country only 31.3% reported having a menopause curriculum so there is a big variance in experience when it comes to care during this phase. And unfortunately, women and doctors were given incorrect information after a study in 2002 raised red flags about using HRT that have since been rebutted. If you are having trouble finding someone who specializes in hormone therapy, reach out and we can send you some resources from our list! Or if you have someone you LOVE, shoot us a message so we can add them as a resource.
OUT + about this WEEKEND…
We are excited for some fun summer gatherings with other women and this one hosted by @her_mke with @djdripsweat is a great way to kick it off!
50-min all-levels Pilates flow by @her_mke
Live set by @djdripsweat
Breathwork reset
Inclusive vintage pop-up from Wavy Baby Vintage
Beverage token included
Little takeaways & extra magic
Roundhouse Beer Garden
TOMORROW, Saturday 06.28.25, 9:30–11:30AM CST
Follow this link for 10% off your ticket.
TASTE: 10 Cool Summer Meals. After a stretch of nearly 100-degree days, the last thing any of us want to do is turn on the oven. We loved that these 10 refreshing, no-cook summer recipes spotlight naturally cooling foods like cucumber, cilantro, leafy greens and tofu. These dishes are light, hydrating, and easy to prepare—perfect for keeping your body and kitchen cool. * If you are someone who struggles to digest soy, you can easily replace the tofu for another protein source!
Interested in adding mung beans into your diet after reading the info above? Check out these recipes for some ideas! And here is a recipe for a Sparkling Watermelon Electrolyte Water!
SEE: Frida Kahlo’s Month in Paris: A Friendship with Mary Reynolds. On our SEE list before it closes July 13th at the Art Institute of Chicago. This show celebrates connection, resilience, and the ways women have always shown up for one another across borders and mediums. During a difficult time in her life, Frida spent a month in Paris in 1939, where she connected with Mary Reynolds, an American bookbinder deeply involved in the Surrealist scene. The two women formed a deep and meaningful bond, and Mary’s home became a place of comfort and creative exchange for Frida. This exhibit offers a look at how their friendship influenced Frida’s work and outlook during that period.
SMELL: 6 Deodorants That’ll Stand Up To Excessive Sweating, Hot Flashes & Menopause Odor. Our bodies change—and so do our deodorant needs. What worked for us in our 20s might not cut it during perimenopause, postpartum, or on those ultra-humid summer days when hot flashes hit hard and sweat seems to come out of nowhere. Hormonal shifts can bring on new smells, increased sensitivity, or just a general sense that our old standby isn’t doing the job anymore. And while it might feel like a small thing, finding a deodorant that actually works can make a big difference in how we feel moving through the day—more confident, more comfortable, and more ourselves. That’s why we’re sharing a roundup of 6 options that stand up to excessive sweating, hormone-related odor, and all the transitions that come with this phase of life. We’re also sharing a previous post from October where we shared what’s currently working for us—because we’ve been there, and we know that finding the right fit shouldn’t feel like a full-time job.
Activated Charcoal for Your Underarms. Charcoal works like a sponge, drawing moisture and bacteria to it. It also has natural antibacterial properties that contribute to fresh smelling pits all day long! Once you use natural deodorants with charcoal you may never go back. Here are a few products that I (Rebecca) am loving: Schmidt’s Charcoal + Magnesium Deodorant and Megababe’s Space Bar Underarm Soap (Katie, the founder of Megababe is actually from WI and went to high school with Theresa! She recently on Oprah with Rebel Wilson, Busy Phillips, and others talking about changing the way we talk and think about our bodies and weight.
HEAR: Speaking of melting (down), the duo from Big Little Feelings released a new course this past week– Big Feelers. We have shared a few of their things over the years and just included a podcast episode on how Shyness is a Superpower,. There previous courses are geared towards littler kids– Potty Training Made Simple and Winning the Toddler Stage– but this new one is intended for parents of kids 1-10. As moms to big feelers themselves, Kristin and Deena offer tools to help parents respond to their child’s big emotions without yelling, shaming, or giving in. It covers strategies for staying calm during meltdowns, supporting emotional resilience, and setting boundaries while honoring your child’s sensitivity and strengths.
TOUCH: The 9 Best Cooling Pajamas for Hot Flashes and Night Sweats. Let’s talk about touch—specifically what we’re wearing to bed when night sweats strike. Whether it’s pregnancy, postpartum, PMS, perimenopause, or menopause, hormonal shifts can leave us tossing, turning, and drenched. The good news? Breathable, moisture-wicking fabrics like cotton and bamboo (check out these 7 Bamboo Pajamas) can make a big difference in comfort and sleep quality. These top picks for cooling pajamas prioritize both function and style—because who doesn’t want a few new cute pieces as we reset for a new season?
Reminded us of this video from Tabitha Brown last year when she got her new bamboo pajamas!! If you have not seen her videos on perimenopause, you are missing out;)
What is appealing to your senses right now? What are you reading? watching? cooking? wearing? loving? obsessed with? We would love to share some of your picks in future newsletters!
And we leave you with…
a little something we may all need this week
and a few meditations for confidence + compassion for a changing body…
Self Compassion For A Changing Body
A Quick Confidence Guided Meditation
Have a great weekend + holiday week!
