Everyday Wellness

Welcome to another episode in our Midlife Minute Series. Today, I'll be exploring weight loss resistance and how you may be unknowingly disrupting your hormones during perimenopause and menopause. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: Why  the concept of calories in, calories out is outdated How sleep, stress, and sarcopenia drive weight loss resistance in midlife Why under-eating protein and over-consuming processed carbohydrates become more problematic in middle age Why increasing your protein intake without consuming enough fiber can cause gut issues Why constant snacking and poor food quality compound metabolic dysfunction How dysbiosis adds to weight loss resistance, poor metabolic health, and sleep disruption How everyday exposure to toxins contributes to inflammation, oxidative stress, and insulin resistance, and disrupts hormone signaling Why perimenopause becomes a “litmus test” for how well we take care of ourselves Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

We have an estrogen masterclass mashup episode today, featuring Dr. Carrie Jones, Dr. Stephanie Estima, Dr. Sarah Berry, Dr. Thomas Dayspring, and Dr. Kellyann Niotis, who share their insights on estrogen and women's health in midlife. In this mashup masterclass, we're bringing together a powerful compilation of conversations centered on the impact of hormones on brain health and cognition. We explore the nuanced risk factors for neurocognitive changes and how shifts in insulin sensitivity during perimenopause and menopause influence various aspects, including lipid patterns, hair changes, laboratory markers, and lifestyle inputs. We examine how the gut microbiome changes dynamically, targeted nutritional interventions, the role of advanced testing, including the DUTCH test, and how genetics, detoxification pathways, methylation, and the estrobolome. This is an exciting, dynamic mashup of some of my favorite podcast conversations dedicated to estrogen and midlife physiology. It's one you'll likely want to revisit more than once. IN THIS EPISODE, YOU WILL LEARN: The critical role estrogen plays neurologically, and how estrogen receptors in the brain increase as estrogen declines How declining estradiol during menopause impacts women's lipid metabolism Why insulin resistance tends to increase during the menopause transition The gut microbiome shifts that occur in postmenopausal women The link between the gut microbiome and menopausal symptoms such as brain fog, anxiety, and sleep issues How impaired estrogen detoxification pathways may increase long-term risk of hormone-sensitive cancers How the DUTCH test provides insight into hormone patterns and metabolism beyond standard bloodwork How declining estrogen disrupts the hair growth cycle and increases shedding Why personalized approaches to supplements, diet, and HRT are essential for women in midlife Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Carrie Jones On Instagram Estrogen Detox Made Easy Hello Hormones with Dr. Carrie Jones (Podcast) Connect with Dr. Stephanie Estima On Instagram Better! With Dr. Stephanie (Podcast) Connect with Dr. Sarah Berry On Instagram The Zoe Science and Nutrition Podcast Connect with Dr. Thomas Dayspring On LinkedIn On X (@DrLipid) Connect with Dr. Kellyann Niotis On her website On Instagram Podcast Links: EP. 513 Fasting Doesn't Work the Same After 35 – The Shocking Truth About Hormones, Hunger & Aging with Dr. Stephanie Estima Ep. 522 Menopause Is Wrecking Your Gut – The Best Nutrition Fixes for Midlife Women with Dr. Sarah Berry Ep. 523 This Is Why Your Cholesterol Shifts in Midlife – The Best Strategies to Reduce Risk & Improve Vascular Health with Dr. Thomas Dayspring | Women's Heart Health & Menopause Ep. 540 “Your Brain Needs Estrogen” – The Most Powerful Way to Protect Memory, Cognition & Longevity in Midlife with Dr. Kellyann Niotis | Menopause & Brain Health Ep. 542 Why Your Hair Is Thinning After 40” – The Shocking Truth About Menopause Hair Loss – Cynthia Thurlow Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones

I am delighted to connect with Shawn Stevenson today! Shawn is the host of the prolific Model Health Show. He is also a Nutritional Scientist, an author, and a father. Shawn was a top-tier athlete in high school. At fifteen, his hip broke while running a 200-meter time trial. He had some standard of care, but nobody ever asked how an apparently healthy kid broke his hip while running. Two years later, he went to college. Soon after that, he got diagnosed with degenerative disc disease.    In this episode, we get into how his background influenced his career path. We discuss fast-food economies, ultra-processed foods, the impact of subsidized foods on our health, the gut microbiome, and the dangers of seed oils. We dive into metabolic switching, the vagus nerve, and how it impacts food absorption and leaky gut. We talk about brain health, how the brain is influenced by the food we eat, the interrelationship between the brain and metabolic health, insulin sensitivity, and the impact of inflammation on the brain. We also discuss the importance of hydration, electrolytes, and more. IN THIS EPISODE YOU WILL LEARN: How Shawn developed his passion for discussing nutrition and synthesizing research, and got to where he is today. How changing his thinking changed his life. What are ultra-processed foods? How ultra-processed foods impact the health of the average American citizen. Why so many Americans are obese today The need to understand the connection between the brain and the gut. What is the relationship between our immune system and our gut microbiome? An unusual benefit of extra-virgin olive oil. What can you do to have a healthier brain? The critical importance of high-quality sodium for cognitive function. Why Omega-3s are vital for our brains. Bio: Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter and the international bestselling book Sleep Smarter. He's also the creator of The Model Health Show, which is featured as the #1 health podcast in the U.S., with millions of downloads each year. A graduate of the University of Missouri–St. Louis and Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Shawn Stevenson On his ⁠website⁠ ⁠The Model Health Show⁠ On ⁠Facebook⁠, ⁠Instagram⁠, ⁠YouTube⁠, and ⁠Twitter⁠ Shawn's books are available on ⁠Amazon⁠.

Today, I am honored to welcome Dr. Karen Corbin, an Associate Investigator and Obesity Program Lead at the AdventHealth Translational Research Institute, and the Founder and Chief Geek of Geeks That Speak. Her scientific career centers on human nutrition and metabolism, with a focus on uncovering the mechanisms behind individual susceptibility to metabolic diseases, including obesity, diabetes, and liver disease. A gifted scientific storyteller, Dr. Corbin founded Geeks That Speak to help scientists and fellow geeks communicate complex information in ways that are clear, compelling, and actionable. She joins us today to share her perspective on the gut microbiome and its role in women's aging. She discusses her background as a registered dietitian and research scientist, and we explore the fundamentals of the gut microbiome, metabolic health, fermentation, and metabolism, including specific metabolites such as short-chain fatty acids, bile acids, and postbiotics. We examine fiber as a critical fuel substrate, the research on its utilization, and the unique metabolic vulnerabilities women in midlife face. We also explore whether the microbiome drives insulin resistance, whether late-night eating becomes more disruptive after the age of 40, what's overhyped versus underappreciated in the wellness space, and the latest thinking on GLP-1s, fecal transplants, dysbiosis, and more. Today's conversation with Dr. Corbin is truly insightful and informative. Be sure to stay tuned all the way to the end, where she talks about upcoming research regarding a fiber-devoid diet and how protein can ferment in the colon. IN THIS EPISODE, YOU WILL LEARN: Dr. Corbin describes the colon as a dynamic ecosystem where microbes function like a community rather than the passive waste container it was once thought to be How the gut microbiome influences metabolism, immunity, and brain signaling How microbes directly influence calorie absorption and energy access What true fiber intolerance may signal Why gut health becomes increasingly important with hormonal shifts and aging How microbes and the body influence each other, impacting insulin sensitivity, metabolism, and energy use Why late-night eating becomes more metabolically disruptive as circadian rhythms and hormones shift with age How differences in metabolic pathways can cause the same foods or supplements to affect people in different ways Bio: Dr. Karen Corbin Karen Corbin, PhD, RD, is an Associate Investigator and Obesity Program Lead at the Advent Health Translational Research Institute and the Founder and Chief Geek of Geeks That Speak. Dr. Corbin's scientific career focuses on human nutrition and metabolism. She explores the mechanisms, including the gut microbiome, that drive individual susceptibility to metabolic diseases such as obesity, diabetes, and liver disease. Her overall goal is to advance clinically relevant research poised to transform patient care. Dr. Corbin is also an expert in scientific storytelling. She founded Geeks That Speak to help scientists and other “geeks” deliver complex scientific information in a way that is impactful, relevant, and inspires action. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Karen Corbin On her website LinkedIn

Welcome to today's Midlife Minute. In this episode, I answer listeners' questions about GLP-1 medications and midlife weight changes. I explore how hormonal shifts, insulin sensitivity, muscle mass, and the gut microbiome influence the effectiveness of these drugs, and explain why they should be regarded as part of a broader metabolic and lifestyle framework. IN THIS EPISODE, YOU WILL LEARN: Why GLP-1 medications don't necessarily fix the root cause of midlife weight gain  How declining estrogen can disrupt your appetite and satiety hormones The value of checking your fasting insulin to understand your insulin sensitivity level How inadequate protein can cause cravings for processed carbohydrates and fats Why preserving muscle mass is critical to prevent sarcopenic obesity   How GLP-1 medications affect digestion and gut motility The clinical factors that are considered when prescribing GLP-1 medications  Some simple daily habits to support your metabolic and microbiome health when using GLP-1 medications  Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Today, I am delighted to reconnect with Caroline Alan, affectionately known as the Mineral Geek. Caroline is a health survivor, mineral expert, and educator on a mission to shift the way we think about cellular health. Her transformative experience sparked a deep dive into the science of minerals and human physiology. Caroline is the author of The Mineral Reset and Co-founder and CEO of Beam Minerals. In today's discussion, Caroline shares her personal story of poor adrenal health in perimenopause. We explore the effects of plant-based minerals, the prevalence of mineral deficiencies in our modern-day lifestyles, and the impact of key stages in a woman's life, including menstruation, pregnancy, perimenopause, and menopause. We examine how macro- and micronutrient deficiencies are exacerbated by poor gut health, the value of humic and fulvic acids, and how humic and fulvic molecules can support the body at a foundational level and assist in balancing our health during perimenopause and menopause. We also discuss the circumstances and challenges women experience in middle age, and highlight some essential paradigm shifts to consider as we age. Caroline truly loves sharing this vital information with the world, so you certainly won't want to miss today's insightful conversation with her. IN THIS EPISODE, YOU WILL LEARN: How Caroline's chronic health issues extended beyond mitochondrial dysfunction and hormone decline  The turning point Caroline experienced after introducing liquid minerals  Why are so many women currently experiencing mineral depletion? How nutrient density of produce has declined due to modern farming methods, making it difficult for us to meet our nutritional needs through diet alone Why filtered and purified water can contribute to mineral depletion. Minerals and how they support energy production and biosynthesis in the body How minerals are absorbed and used in the body Why the standard approach to supplementation often fails How poor gut health, heavy metals, and parasites can impede the proper utilization of minerals The value of humic and fulvic acids lies in their ability to help restore the body's natural replenishment process. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Caroline Alan On her website On social media: @CarolineAlan.official  Beam Minerals (Discount Code: CYNTHIA) Beam Minerals Advanced Set

Get ready to venture into the realm of cutting-edge health and nutrition as I reconnect with Kara Collier, a registered dietitian and the co-founder of Nutrisense, the revolutionary continuous glucose monitor app!  Our paths last crossed back in January of 2021, and I am thrilled to catch up with Kara again! Today, we delve deep into the ever-evolving landscape of metabolic health in 2023, exploring the pivotal role of CGM labs and glucometers in understanding our bodies.  In today's captivating conversation, Kara unravels the significance of measuring glucose against other metabolites, unveiling the profound impact of macros, exercise, supplements, sleep quality, life stage, and bio-individuality on our well-being. With a wealth of invaluable hacks to optimize your blood sugar, we invite you to join us on a captivating journey that will empower you to take charge of your health and transform your life!  Gear up for an enlightening conversation packed with valuable insights you will not want to miss! Prepare to be inspired and informed as we uncover the secrets to unlocking your metabolic potential! IN THIS EPISODE YOU WILL LEARN: The current state of metabolic health What is leading to obesity in the US? Getting your fasting glucose value below 90 The pros and cons of glucometers Glucose monitoring and the 8020 rule Tracking your data to learn about yourself Hacks to improve your diet The role of movement in metabolic health How important is Zone 2 training for mitochondrial health?  Follicular versus luteal phase and insulin sensitivity The importance of protein and carbohydrates Blood sugar and sleep quality About Kara: Kara Collier is the co-founder and VP of Health at Nutrisense, one of America's fastest-growing wellness-tech startups. After becoming frustrated with the shortcomings of the traditional healthcare system, she made it her mission to help others reach their maximum health potential using modern technology & expert coaching. She is the leading authority on the use of continuous glucose monitoring (CGM) technology for health optimization and disease prevention. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC). Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Kara Collier On ⁠Instagram⁠  ⁠Nutrisense⁠ ⁠Ep. 132 – Continuous Glucose Monitors: Why They're Not Just for Diabetics Anymore with Kara Collier

Today, I'm excited to welcome Debra Atkinson back to the podcast for our third conversation. Debra holds both a BS and an MS in exercise science, with additional training in sports psychology, and served for many years as a senior lecturer in a university kinesiology program. She is a respected voice in the menopause space and an outstanding resource for personal training, coaching, and professional development for midlife women. In today's discussion, we explore key nuances and emerging trends in the fitness industry, including insights from recent surveys conducted by the American College of Sports Medicine. We unpack why many midlife women are drawn to the wrong types of workouts and the downstream consequences of those choices. We also examine what happens as estrogen levels decline, particularly its impact on muscle protein synthesis, and how this increases the risk of injury and tendon and ligament damage. We dive into strategies for avoiding frailty, the effects of chronic under-fueling, how nutritional choices- especially sugar, alcohol, and underlying food sensitivities can exacerbate hot flashes and other symptoms, and the importance of VO₂ max. To wrap up, Debra answers a series of rapid-fire questions, ranging from the one exercise every woman over 40 should master to conversations around zone two training, vibration plates, weighted vests, and more. This conversation with Debra Atkinson is truly invaluable, and I know you'll walk away with practical and empowering insights. IN THIS EPISODE, YOU WILL LEARN: Why social media exercise trends can often be misleading How habits, conditioning, and attachment to old exercise patterns impact women's exercise choices  Why women's injury risk increases as estrogen levels decline How travel, jet lag, and holiday foods can amplify stress and compound the risk of muscle loss Practical and proactive steps you can take to avoid losing independence as you age How chronic under-fueling disrupts women's metabolism, recovery, and resilience in midlife The value of VO₂ max beyond cardiovascular fitness How grip strength functions as an early indicator of overall strength and neurological health The importance of daily, low-level movement for stabilizing blood sugar, cardiovascular health, and body weight How inadequate or disrupted sleep can negate the benefits of training programs Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Debra Atkinson On her website The Flipping 50 Podcast On Social Media: @flipping50tv

Welcome to this week's Midlife Minute episode. Today, I answer a question from a 55-year-old postmenopausal woman on HRT who still wakes up multiple times at night. I also explore the factors that tend to affect women's sleep in midlife and offer practical strategies for better sleep. IN THIS EPISODE, YOU WILL LEARN: How sleep apnea shows up differently in women than it does in men Why being constantly sympathetic dominant may interfere with your sleep How not eating enough protein, healthy carbohydrates, fiber, and healthy fats can spike your cortisol overnight How drops in progesterone and changes in estrogen can impact GABA and glutamate The importance of doing vagal exercise during the day and gearing down before bed  Some simple vagus nerve practices to support relaxation How alterations in progesterone and estrogen impact neurotransmitters My favorite supplement for supporting sleep, and adaptogenic herbs that buffer cortisol Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Links: 1. Sleep and sleep disorders in the menopausal transition (Research Link) 2. The Sleep Goddess Reveals the Truth About Sleep, Menopause & Hidden Sleep Disorders | A. Matsumura (YouTube)  3. Pulsetto (Affiliate link): Discount code: CYNTHIA

Today, I am honored to welcome Dr. Christopher Davis, a triple-board-certified physician in internal medicine, cardiology, and interventional cardiology, as well as a specialist in functional and regenerative medicine. He is also the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company.  In our discussion, Dr Davis and I explore why women's risk for heart disease accelerates after 40, how women's physiology and anatomy make them more prone to small vessel disease, the challenges of our current medical model, and the impact of toxins. Dr. Davis shares the labs and imaging modalities he prefers, and highlights the need for personalized medicine. We examine cardiomyopathies in women, where takotsubo or broken heart syndrome originates, and how declining nitric oxide production during perimenopause and menopause affects vascular health. We also cover research on GLP-1s and their impact, the significance of nitric oxide production, the importance of endothelial health, and the glycocalyx. Today's discussion is a must-listen for anyone seeking a deeper understanding of women's heart health in middle age. IN THIS EPISODE, YOU WILL LEARN: Why women's heart disease risk accelerates after 40 How toxins and xenoestrogens contribute to vascular stress and metabolic disruption What advanced labs and imaging can reveal beyond traditional testing Why women's unique physiology makes them more vulnerable to small vessel disease How the glycocalyx and endothelial health protect the heart and circulation Why personalized medicine is essential Why cardiomyopathies like takotsubo are seen more frequently in women How nitric oxide production impacts vascular flexibility and overall cardiac health What research shows about the benefits of GLP-1s, beyond weight loss The value of the Goldilocks approach to supplements in personalized patient care Bio: Christopher Davis, MD, FACC Dr. Christopher Davis is triple board-certified in internal medicine, cardiology, and interventional cardiology and is a specialist in functional medicine, bioidentical hormone replacement, and regenerative medicine. He is the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company. Dr.Davis has been honored as one of America's “Top Doctors” by Castle Connolly Medical and has received the distinguished title of Top Doctor by U.S. News and World Report and Sarasota Magazine. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Christopher Davis Reveal Vitality On Instagram

We're excited to share another episode in our podcast series featuring heavily vetted companies. Today, I'm delighted to connect with Baran Dilaver. Baran is an entrepreneur, creator, and accomplished executive, and also the co-founder of Wonderfeel Biosciences, a longevity-focused bioscience company that pioneers cellular health innovations through its patented NAD products. (You will likely remember the dynamic interview I did last year with Dr. Andrew Salzman, the MD and Chief Medical Officer of Wonderfeel.) In today's conversation, Baran and I explore the science of cellular energy and its wide-ranging benefits. We cover the physiology of NAD and other nutraceuticals, the key markers of inflammation, and the precursors in Wonderfeel's formulas that enhance absorption and assimilation. We discuss how NAD and creatine monohydrate each fuel cellular energy, their powerful synergistic effects, and the NAD-creatine combination as a powerful midlife stack. We also get into brain fog, mood, and stress resilience, along with the FDA's clarification on NMN and other nutraceuticals, and why NAD injections and IV NAD may fall short compared to oral precursors like NMN and NR. I also share my experience trying Wonderfeel's newest product, Choco Creatine. You won't miss this in-depth conversation with Baran Dilaver of Wonderfeel, as he shares his expert perspective on NAD and creatine monohydrate supplementation. IN THIS EPISODE, YOU WILL LEARN: What recent research from Harvard and MIT has shown about the benefits of increasing NAD levels Why NAD is so essential Baran describes how reduced NAD affects each organ differently How inflammation becomes a key signal of declining NAD levels Why precursors like NMN and NR are necessary for increasing intracellular NAD levels What led Baran to explore how to make NAD compounds more accessible to consumers? How NAD and creatine work synergistically to improve brain and gut functioning How compromised gut integrity drains our energy and forces the body into “overdrive.” Baran outlines the complexities of product development Why ingredients like resveratrol and hydroxytyrosol are included in the Wonderfuel NAD formula Bio: Baran Dilaver Baran is an entrepreneur, creator, and an accomplished executive. He is the Co-founder of Wonderfeel Biosciences, a longevity-focused biosciences company that pioneers cellular health innovations through its patented NAD products. Previously, he led numerous start-ups successfully, served as CEO and COO at public and private companies, where he collaborated with top scientists, visionaries, and medical experts, and developed award-winning products. He is a frequent speaker at conferences like Tech Open Air, Wonderland, and Brandweek. At UC Berkeley, he studied economics and earned athletic and academic scholarships. He gets a special thrill from enhancing people's lives with the products he helps innovate. Baran has been leading the NAD and longevity related initiatives at Wonderfeel Biosciences as its Co-founder and CEO, co-writing a number of patent applications, in vitro and in vivo studies, collecting consumer feedback and helping the Wonderfeel medical team publish peer reviewed papers and by participating high profile interviews and podcasts with the likes of Dr. Mark Hyman and Dave Asprey and speaking at conferences like the Biohacker Summit. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Baran Dilaver On the Wonderfeel website Previous Episode Mentioned BONUS: Why NAD Matters for Women's Health & Hormones

I am delighted to welcome Dr. Felice Gersh for part two of our conversation on progesterone, brain health, and cognition. Dr. Gersh is a valued colleague, friend, and mentor. She is a board-certified OBGYN in integrative medicine. She taught at the USC Keck School of Medicine for 12 years and is the founder and director of the Integrative Medical Group of Irvine. Today, we continue our conversation by exploring the liver's role in detoxification, dosing, and alternative routes of administration for progesterone. We cover the effects of allopregnanolone, the timing hypothesis, how to optimize hormones during perimenopause and menopause, the impact of cycling hormones in menopause, optimal estradiol levels, progesterone intolerance, and paradoxical effects. We also discuss growth factors in estrogen cycling, mitochondrial health and inflammation, how shift work disrupts circadian rhythms, and immune system changes in menopause. This is a conversation you will definitely want to revisit. Dr. Gersh truly challenged my thinking about hormone therapy with her simple but powerful message about the importance of considering the bigger picture when it comes to hormone replacement therapy. IN THIS EPISODE, YOU WILL LEARN: How reproductive hormones influence cognition, mood, and focus The cognitive changes, brain fog, and memory lapses that occur during menopause How allopregnanolone, progesterone's metabolite, can either support calm and sleep or potentially accelerate cognitive decline over time How different routes of progesterone administration (oral, vaginal, rectal) produce very different outcomes Dr. Gersh challenges the assumption that static hormone dosing aligns with the evolution of female physiology.  How localized symptoms act as indicators of what could be happening in the brain, bones, and cardiovascular system The benefits of using progesterone in cycles rather than continuously How estradiol and progesterone decline in menopause can lead to low-grade inflammation, shifts in immune function, and reduced mitochondrial efficiency How shift work disrupts circadian rhythms Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com. Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Felice Gersh On YouTube and Instagram The Integrative Medical Group of Irvine

Welcome to this week's Midlife Minute episode. Today, I respond to a complex question from my free Facebook group.  Stay tuned as I explore the root cause of Melinda's persistent knee inflammation, from protein needs and recovery to mitochondrial support, and why eating “clean” does not always reduce inflammation. IN THIS EPISODE, YOU WILL LEARN: How persistent swelling and discomfort after 40 could reflect mitochondrial decline Why 20 to 25 grams of protein at a meal may not be enough to trigger muscle protein synthesis Why eating “really clean” while doing heavy exercise could create a relative energy deficiency Mitochondrial support supplements that are commonly used for repair and boosting mitophagy The benefits of the flavonoid, apigenin The value of CoQ10, especially for those on statin therapy Why melatonin is more than just a sleep hormone How BPC 157 differs from the experimental peptides available online Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Link: Troscriptions  - https://troscriptions.com/discount/CYNTHIA10

I'm thrilled to connect with Dr. Natalie Crawford today. She's a double-board-certified fertility doctor and the author of The Fertility Formula. Unlike most other physicians, she blends lifestyle and functional medicine with science-based facts, aiming to help women conceive and understand their bodies. While this conversation may not feel fully aligned with the perimenopause and menopause transition, I encourage you to listen with an open mind to what Natalie shares about hormones. In our discussion, we explore fertility as a vital sign, the impact of infertility, and why one in six women experiences infertility. We break down ovarian reserve and the realities of aging. We also cover specific labs that can help assess ovarian reserve and overall health. We explain DOR and POI, the overlap between fertility and perimenopause, and why the ovaries can behave like a “cranky toddler” in perimenopause. Finally, we dive into the role of the gut microbiome in estrogen metabolism and inflammation, and discuss IVF, egg freezing, modern reproductive options, lifestyle influences, and a series of rapid-fire questions. Dr. Crawford's book, The Fertility Formula, is a must-read for women of all ages. It contains many valuable insights, and I love the way she blends an integrative approach with an allopathic approach for her patients. IN THIS EPISODE, YOU WILL LEARN: How fertility serves as a health marker that reflects a woman's hormonal, cellular, and metabolic health The role of inflammation in infertility Dr. Crawford clarifies ovarian reserve, highlighting the importance of understanding egg quality and quantity. Why AMH testing is the most informative first step for women concerned about their fertility Dr. Crawford outlines three factors that can cause missed or irregular periods. The importance of tracking ovulation and understanding the body's signals during perimenopause Inflammation and aging can disrupt chromosome alignment and impair embryo development. How poor estrogen clearance and gut microbiome imbalances disrupt brain-ovary signaling and ovulation timing The link between sleep deprivation and low sperm counts, and how stress and lack of muscle mass can drive insulin resistance and inflammation Why sleep, muscle mass, and stress reduction are all essential for fertility It's essential to approach fertility proactively, and to know how to do that. Bio: Natalie Crawford Natalie Crawford, MD, is board-certified in both Obstetrics and Gynecology and Reproductive Endocrinology and Infertility and is co-founder of Fora Fertility, a boutique fertility practice in Austin, Texas. Dr. Crawford is CEO and co-founder of Pinnacle, a professional network for women in medicine. She completed her undergraduate degree at Auburn University, obtaining a degree in Nutrition Science, Medical School at UTMB, OBGYN Residency at UTSW, and REI Fellowship at UNC, concurrently obtaining a Master of Science in Clinical Research. Dr. Crawford is a digital health educator on social media, YouTube, and hosts the podcast  “As a Woman” with over 6 million downloads. Her debut book, “The Fertility Formula”, will be released by Penguin Random House.  Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Natalie Crawford On her website On social media: @NatalieCrawfordMD Dr. Crawford's book, The Fertility Formula, is available here.

I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year.  Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker. In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause, and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements. IN THIS EPISODE YOU WILL LEARN: The physiologic changes that impact muscle health during perimenopause and menopause The challenges of transitioning from an endurance athlete to a menopausal woman How Debra struggled with hormonal imbalances and inflammation during menopause Some common exercise mistakes during perimenopause and menopause Why recovery time between weight training sessions is essential The importance of breathing and pelvic floor exercises  The benefits of HiT training for women in midlife At which times during the menstrual cycle should strength training be done? Strength training and bone health for post-menopausal women  The advantages of doing high-impact exercises on most days of the week The merits of vibration training and infrared saunas for recovery and wellness Supplements for muscle gain and recovery Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Debra Atkinson On her ⁠website⁠   YouTube⁠ ⁠Instagram⁠, ⁠Facebook⁠ Previous Episode Mentioned ⁠Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with

I am delighted to connect with Dr. Tricia Pasricha today. She is a gastroenterologist specializing in neurogastroenterology, a physician scientist at Beth Israel Deaconess Medical Center, and an Assistant Professor of Medicine at Harvard Medical School. In our conversation, we discuss her new book, You've Been Pooping All Wrong, which is truly delightful and a definite must-read. We explore the science of poop, and the stigma surrounding it, how stress impacts motility, the gastrocolic reflex, and what is considered normal, regarding pooping frequency. Dr. Pasricha explains how she addresses travelers' constipation, and we also dive into women's issues specific to perimenopause and menopause, the effects of dyssynergia, red flags that concern her, and the symptoms and causes of early colorectal cancer, in addition to my rapid-fire menopause gut addition. Today's discussion with Dr. Tricia Pasricha is truly invaluable. She is both smart and accessible, and I know you'll enjoy our conversation. IN THIS EPISODE, YOU WILL LEARN: Why women tend to be more inhibited about their bodily functions than men The gut-brain connection and how stress can affect bowel movements What is normal when it comes to bowel frequency? The importance of treating both the central and enteric nervous systems to manage IBS symptoms Why fiber is essential, and various ways to incorporate it into meals How fiber improves bowel regularity and overall health Common issues women experience with bowel movements during perimenopause and menopause The role of pelvic floor dysfunction in constipation and how it can be treated Dr. Pasricha identifies three red flags for serious health conditions The potential link between environmental factors, increased consumption of ultra-processed foods and sugar-sweetened beverages, and early onset colorectal cancer. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Trisha Pasricha On Instagram Dr. Pasricha's book, You've Been Pooping All Wrong, will be released on April 7th. Pre-order now! https://www.trishapasricha.com/youvebeenpoopingallwrong

Welcome to this week's Midlife Minute, and the final episode in our three-part series on fiber. Bloating in middle age is a very common concern for women. Stay tuned as I explain how to address that and clarify how to increase your fiber intake without bloating. IN THIS EPISODE, YOU WILL LEARN: Why fiber is crucial for women in perimenopause and menopause How declining estradiol negatively impacts the gut microbiome Why soluble fiber becomes especially important as insulin sensitivity decreases in midlife Why many women tend to bloat when increasing their fiber consumption Strategies to increase your fiber intake gradually The importance of proper hydration The gold standard for fiber intake Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Download Cynthia's 10 Fiber-Rich Carbohydrates that Support Midlife Metabolism List HERE. Research Links Relation of Dietary Fat and Fiber to Elevation of C-Reactive Protein Cholesterol-Lowering Effects of Dietary Fiber: a Meta-Analysis The Effect of Fiber on Satiety and Food Intake: a Systematic Review The Emergence of the Metabolic Syndrome with Menopause The Effect of Dietary Fat and Fiber on Serum Estrogen Concentrations in Premenopausal Women Under Controlled Dietary Conditions From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease Dietary Fiber and Body Weight

Today, I am honored to connect with Dr. Dominik Nischwitz, a German dentist, pioneer of biological functional dentistry and ceramic implantology, founder of DNA Aesthetics, and the Vice President of the International Society for Metal-Free Implantology. He's also an author with a particular focus on how optimal health starts in the mouth. In our discussion, Dr. Nischwitz explains why the oral microbiome is, in fact, the upper gut. We explore the impact of oral dysbiosis, hormonal changes in oral health, concerns about root canals, cavitations, and old wisdom tooth sites. We clarify that mercury amalgams are not benign and are known neurotoxins, and explain why big-mouth overhauls must be carefully planned. We also discuss the debate of fluoride versus hydroxyapatite, cosmetic dentistry concerns, and more. This is another invaluable conversation that you will likely want to listen to several times. IN THIS EPISODE, YOU WILL LEARN: Dr. Nischwitz explains the oral microbiome What is dysbiosis? How changes in estrogen and nitric oxide production affect the gums and oral tissues Dr. Nischwitz explains why he believes that conventional dentistry is outdated, and highlights the benefits of biodentistry Why so many people fear dentists The risks associated with root canals How cavitations can become infected and lead to chronic inflammation and other health issues Why mercury in dental fillings is so dangerous The importance of having mercury fillings removed safely by a certified biological dentist Why is hydroxyapatite safer than fluoride? Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Dominik Nischwitz On his website Instagram

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022! Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh about 4 to 5 pounds.  Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on gut microbiome health, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book for supporting the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.)  This show has been one of my favorite podcasts that I have recorded in the last year. I hope you enjoy listening to it! IN THIS EPISODE YOU WILL LEARN: What is the microbiome, and why is it important? Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome? The importance of stomach acid. How do proton pump inhibitors affect gut health? The three big things that interfere with digestion. How pharmaceutical companies have taken over medical education. The role of statins in women. Importance of the Estrobolome test. Three different types of estrogens in the body. Why exercise is an important contributor to gut health. The net impact of low-quality sleep on immune function. Dr. Chutkan shares her top tips for a healthy gut microbiome. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Robynne Chutkan  On her ⁠website⁠  Instagram⁠ (@gutbliss) Books by Dr. Robynne Chutkan: ⁠The Anti-Viral Gut: Tackling Pathogens from the Inside Out⁠ ⁠Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage⁠ ⁠The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief⁠ ⁠The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out⁠ Books mentioned: ⁠Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker⁠

I am thrilled to connect with Dr. Lindsey Berkson today. The audacious and tenacious Dr. Berkson is a distinguished hormone scholar from the highly praised Center for Bioenvironmental Research at Tulane. She is the author of 21 books, and her impact on medical literature continues to grow. With her thoughtful manner and infectious enthusiasm for learning, she educates women about their bodies and health. Our discussion today highlights the importance of supporting the hippocampus and doing targeted cardiovascular exercise. We explore hormone replacement therapy, the timing hypothesis, and why oxytocin is more than just a bonding hormone. We cover endocrine-disrupting chemicals, detoxification, gut health, inflammation, and ways to support immunity, and we examine how oxytocin influences digestion, gut motility, and gut-brain access. We also explain how oxytocin protects our stem cells, prevents gut trauma after colonoscopies, reduces gut inflammation, and supports healthy transit time. Dr. Berkson's new book, The Oxytocin Medicine, is truly an incredible resource and one I will reference often. It is most inspiring! IN THIS EPISODE, YOU WILL LEARN: How a shrinking hippocampus alters women's identity and resilience The value of cardio-respiratory fitness and pushing limits for driving resilience How conservative hormone dosing may fail to protect women's health in perimenopause and beyond Women's Health Initiative messaging created a widespread fear of estrogen. Why Dr. Berkson challenges the timing hypothesis  The difference between synthetic progestins and naturally made progesterone Oxytocin and how it functions as a system-wide hormone Importance of detoxification during the perimenopause to menopause transition  Consistent patterns are common among women who age with physical and cognitive resilience. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Lindsey Berkson On her website Substack The Oxytocin Medicine

Welcome to this week's episode of the Midlife Minute. This is the second episode in our three-part series, focusing on the vital role of fiber in midlife. Stay tuned as I explore the connection between fiber, hormones, and blood sugar, clarifying how midlife tends to reframe the rules. IN THIS EPISODE, YOU WILL LEARN: How hormonal changes in midlife can lead to shifts in body composition Why fiber is essential for stabilizing blood sugar and insulin levels  The role fiber plays in fat distribution How fiber helps the body handle estrogen Signs that can indicate you are not consuming enough fiber  Practical tips for increasing your fiber intake The importance of proper hydration Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Research Links Relation of dietary fat and fiber to elevation of C-reactive protein Cholesterol-lowering effects of dietary fiber: a meta-analysis The effect of fiber on satiety and food intake: a systematic review The emergence of the metabolic syndrome with menopause The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease Dietary fiber and body weight

I am thrilled to welcome Dr. Nick Trubee today. He is an exercise physiologist and Certified Strength and Conditioning Specialist with more than 17 years of experience, and a former university professor who now coaches clients online, focusing on preventing and reversing osteoporosis through resistance and impact training. In our discussion, we dive into why bone and muscle loss accelerate after 40, common misconceptions about walking or light activity being enough to build bone, and the spectrum of risk factors that contribute to bone loss. Dr. Trubee shares his take on reframing osteopenia and osteoporosis, clears misconceptions around exercise and progressive overload, and explains how often we need to train to build strength while minimizing injury risk. We look at the importance of training intensity and Zone Two workouts, and why nutrition and protein intake are essential for more strength and better bone health, also exploring meal timing, weighted belts, vests, and weights, how grip strength reflects overall strength, the effects of vibration plates and infrared saunas, and the importance of mindset and delayed gratification for long-term bone and muscle health. This conversation with Dr. Nick Trubee is truly invaluable. It's one you will definitely want to come back to. IN THIS EPISODE, YOU WILL LEARN: The benefits of consistent use of vibration plates, red light, and sauna for recovery and nervous system support Why you should avoid pushing through a full workout when you are feeling run-down or depleted How much protein should we be eating? Current guidelines may fall short of the actual protein requirements for people over 60 The value of creatine for muscle and bone support Why many women over 40 struggle with their body composition  A tip to help you meet your protein requirements How weighted vests can boost metabolism while safely enhancing bone strength Why grip strength is a proxy for overall strength  Bio:  Dr. Nick Trubee is an Exercise Physiologist (PhD, University of Kentucky) and Certified Strength & Conditioning Specialist (CSCS) with over 17 years of experience. A former university professor, he now coaches clients online, focusing on osteoporosis prevention and reversal through resistance and impact training.  Nick has worked with a wide range of people—from athletes and first responders to adults with osteopenia and osteoporosis—helping them rebuild strength, confidence, and trust in their bodies. He stays on top of the latest research in exercise science to ensure his clients receive safe, effective, and evidence-based training.  His philosophy is simple: every workout should leave you feeling better than when you started. By combining his academic background with practical coaching, Nick empowers clients to build strong bones, resilient bodies, and a life without limits. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Nick Trubee On his website Instagram Fitness Lit Breakdown Podcast

Today, I'm delighted to connect with Wade Lightheart, a certified sports nutritionist advisor and the president/director of education and co-founder of BIOptimizers. Wade is a three-time national natural bodybuilding champion who came out of retirement at 50 to win the Open Men's and Grand Master's Categories at the INBA Ironman International competition. In our conversation, we explore how modern lifestyle habits affect sleep, digestion, mood, and overall metabolic health, as well as the often-overlooked role of magnesium in supporting the nervous system, energy production, and restorative sleep. We also share some practical ways to improve your digestion, stabilize your blood sugar levels, and rebuild your nutrient reserves. Stay tuned for today's insightful and informative discussion with Wade Lightheart, the co-founder of BIOptimizers. IN THIS EPISODE, YOU WILL LEARN: The role of magnesium in sleep physiology How sleep chronotypes shape our unique sleep requirements How current lifestyle factors can contribute to magnesium depletion and increased nervous system activation The connection between low magnesium levels and issues with mood, stress tolerance, and sleep How our enzyme secretion and digestive processes become disrupted when we are constantly in fight-or-flight mode Digestive issues that could indicate low stomach acid or enzyme deficiencies How hormonal changes during perimenopause can influence women's digestive processes How protein and fiber help to slow carbohydrate absorption and support more stable blood sugar levels How nutrient depletion tends to happen gradually, not all at once Bio:  Wade T. Lightheart is a Certified Sports Nutritionist Advisor, president/director of education, and co-founder of BIOptimizers. As a plant-based, drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who, by age 31, competed in both the IFBB Mr. Universe and the INBA Natural Olympia. At the age of 50, Wade came out of retirement to win the Open Men's and Grand Master's Categories at the INBA Ironman International, then competed at the PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Wade Lightheart Bioptimizers-use the code CYNTHIA15 for 15% off On Facebook, Instagram, and YouTube The Ultimate Nutrition Bible

I'm thrilled to have Dr. Felice Gersh join me for a two-part conversation focusing on menopause and HRT. She is a prolific voice in the integrative gynecology space, a true mentor, and someone I respect enormously. In the first part today, we dive into progesterone and its wide-ranging systemic effects. We unpack the differences between synthetic and bioidentical hormones, discuss the Women's Health Initiative, examine the role of progesterone in cardiovascular disease, and look at the importance of nitric oxide production. We explore ovarian senescence and how we accelerate our ovarian aging. Dr. Gersh explains how declining nitric oxide production relates to aging and shares ways to achieve optimal health during menopause. We also discuss how PCOS impacts fertility and longevity, how estradiol and progesterone modulate neurotransmitters, and how they impact brain health and cognition in perimenopause and menopause. This is truly a conversation you will not want to miss. Be sure to stay tuned for my second discussion with the insightful Dr. Felice Gersh. IN THIS EPISODE, YOU WILL LEARN: The value of progesterone beyond simply protecting the uterine lining What progesterone does that synthetic progestins cannot do How the risks and side effects of synthetic progestins unfairly tarnished the reputation of progesterone How progesterone supports nitric oxide signaling and vascular health The essential role progesterone plays in stabilizing the nervous system The role of progesterone in supporting mitochondrial function, musculoskeletal health, and connective tissue repair Symptoms that could appear or worsen when progesterone levels are low Dr. Gersh reframes ovarian aging as a core marker of aging in women  Factors that could impair ovarian function and hormone production Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Felice Gersh On her website: Integrative Medical Group of Irvine Instagram All of Dr. Gersh's books are available on Amazon.

Welcome to this week's Midlife Minute episode. Today's podcast kicks off a three-part series exploring the fiber gap in midlife. Although fiber is neither glamorous nor trendy, and not particularly exciting, it is one of the most powerful tools we have to support our metabolism, gut health, and hormones in midlife. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: Fiber is critical for women in perimenopause and menopause! How the insufficient fiber intake of the average American may be increasing the prevalence of colorectal cancer in younger individuals How fiber affects gut motility, blood sugar stability, cholesterol levels, and satiety Why fiber is not only for digestion but also for metabolic and hormonal regulation How fiber supports our gut health How fiber can help in reducing factors associated with increased autoimmune risk Some common misconceptions about fiber debunked Practical tips for improving your fiber consumption Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Download Cynthia's 10 Fiber-Rich Carbohydrates that Support Midlife Metabolism List HERE. Research Links Relation of dietary fat and fiber to elevation of C-reactive protein Cholesterol-lowering effects of dietary fiber: a meta-analysis The effect of fiber on satiety and food intake: a systematic review The emergence of the metabolic syndrome with menopause The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease Dietary fiber and body weight

I am thrilled to reconnect with Dr. Izabella Wentz today. She is a pioneering clinical pharmacist and best-selling author, with a passion for identifying the root causes of complex health conditions. She has consulted on 1000s of difficult cases, and her upcoming book is called IBS: Finding and Treating the Root Cause of Irritable Bowel Syndrome. In today's conversation, we explore relevant statistics, dietary triggers, and specific labs that can be helpful when navigating an IBS diagnosis. We highlight red flags, examine the impact of fiber, the intricate connection between short-chain fatty acids and thyroid health, and how stress, trauma, and the nervous system affect gut health. Dr. Wentz also offers some practical strategies and answers a series of rapid-fire questions. Dr. Wentz's latest book offers a fascinating exploration of IBS, guiding readers through diagnosis and treatment options, and empowering them to advocate for themselves. IN THIS EPISODE, YOU WILL LEARN: How IBS is often given as a diagnosis without any lab testing or further investigation Some of the lesser-known dietary IBS triggers, and how IBS-type symptoms can sometimes signal an entirely different underlying condition How digestive dysfunction can drive IBS symptoms Why fiber is essential, and how to increase your fiber intake slowly to avoid any digestive distress How stress can exacerbate IBS symptoms Constipation as a symptom of IBS Why most women tend to have a leaky gut Challenges of restrictive diets and the need for a balanced approach to gut health First steps to take when treating IBS Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com. Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Izabella Wentz On Instagram Dr. Wentz's latest book, Finding and Treating the Root Cause of Irritable Bowel Syndrome, will be available for purchase on Amazon and in any reputable bookstore on March 17th.

Today, I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women's weight loss.  I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto's by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether “if it fits your macros” is a good philosophy, issues with the traditional allopathic nutrition model, and challenges in nutrition research. We also get into plateau busters and share five ways to measure success other than the scale.  IN THIS EPISODE YOU WILL LEARN: How Temple transformed her life by using nutrition as medicine. Which foods tend to provoke inflammation in the thyroid gland in women? How people's relationships with food play into the work Temple does. Temple shares her thoughts on woke nutrition. Temple dives into some of the big issues with the allopathic nutrition model. I share some interesting statistics related to American health. Creating consumer awareness will hopefully lead consumers to demand more for their health in the food supply and health care. Why is it so challenging to do nutritional research? Temple offers a starting point for addressing weight-loss resistance. What carbohydrate reduction or restriction does for us metabolically. The benefits of following a carnivore diet. Why do we need to read food labels and become aware of where sugar may sneak into our diets? Temple shares her favorite ways to break plateaus. Five ways to measure success other than the scale.   Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Temple Stewart On ⁠Instagram⁠, ⁠TikTok⁠, ⁠Twitter⁠, and ⁠Spotify⁠ (@the.ketogenic.nutritionist) ⁠The Ketogenic Nutritionist Podcast⁠ Books mentioned: ⁠Metabolical⁠, by Robert Lustig

Today, I'm thrilled to reconnect with my friend and colleague, Dr. Carrie Jones. She is a naturopathic physician and hormone expert with over 20 years of clinical experience in women's health and endocrinology. In our discussion, we unpack the limitations of traditional hormone testing and explore the benefits of saliva, urine, and blood testing for gaining a more accurate picture of hormone activity. We explore the critical importance of lab timing and how the DUTCH test evaluates estrogen, metabolism, and cortisol rhythms. We also examine how liver detoxification affects the active form of thyroid hormone, T3, across phases one through three, highlight signs and symptoms that indicate an imbalanced gut microbiome, and wrap things up with some rapid-fire questions about the things you've probably wanted to ask. Stay tuned for another invaluable, humorous, and fun conversation with Dr. Carrie Jones. IN THIS EPISODE, YOU WILL LEARN: How blood tests give only a snapshot in time without clarifying hormone pulses or tissue utilization How testing hormones at the wrong time can temporarily skew test results The optimal timing for testing in women with regular cycles and those in perimenopause What the DUTCH test measures How regular vs. irregular cycles affect which hormones should be tested Why the way that estrogen is metabolized matters more than the estrogen itself  How phases one, two, and three of liver detoxification influence estrogen, cortisol, and thyroid hormone activity Why free T3 is critical for eliminating cortisol What gut symptoms reveal about hormone elimination Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Carrie Jones On Instagram Estrogen Detox Made Easy Hello Hormones with Dr. Carrie Jones - Podcast

Welcome to this week's Midlife Minute. Many women have been asking why they wake up at 2, 3, or 4 am every night. So today, I'm breaking down 10 common reasons this happens. I've also included some research links in the show notes for those who want to learn more. Stay tuned as I unpack the key factors that disrupt women's sleep in midlife. IN THIS EPISODE, YOU WILL LEARN: Cortisol spikes and sleep disruptions Why caloric restriction and repeated fasting could stress the body and lead to an overactive sympathetic nervous system The link between declining progesterone and nighttime awakenings How chronic under-eating or over-exercising can disrupt sleep, recovery, and metabolic health Why estradiol fluctuations make it harder to stay asleep  Alcohol and late-night sugar fragment sleep Hormonal changes during perimenopause/menopause and increased sleep apnea risk How inflammation, leaky gut, and disrupted neurotransmitter production contribute to early awakenings Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Research Links Progesterone for treatment of symptomatic menopausal women Sympathetic activity and hypothalamo-pituitary-adrenal axis activity during sleep in post-traumatic stress disorder: a study assessing polysomnography with simultaneous blood sampling Progesterone prevents sleep disturbances and modulates GH, TSH, and melatonin secretion in postmenopausal women [EMPLOYMENT OF THE ELDERLY PEOPLE IN THE EUROPEAN UNION AND UKRAINE: REALITIES, PROBLEMS AND PROSPECTS] Obesity and its implications on oncological urological surgery Metastatic phenotype is regulated by estrogen in thyroid cells Soy protein isolate increases urinary estrogens and the ratio of 2:16alpha-hydroxyestrone in men at high risk of prostate cancer NMR at pressures up to 90 GPa

Today, I am thrilled to connect with Dr. Zelana Montminy, who holds a doctorate in clinical psychology. Dr. Montminy developed her career speaking for and advising Fortune 500 companies and academic institutions. She regularly appears on Good Morning America, The Today Show, and Access Hollywood.  In our conversation, we unpack the concept of novelty bias, exploring how it shapes our neuroanatomy and compromises our conscientiousness. We debunk the myths of multitasking and task switching, and dive into generational shifts and our disconnection from ourselves and the world around us. We also highlight the vital role of the gut-brain connection, share practical social tools such as the Pomodoro Technique, and examine the transformative power of curiosity and awe.  This discussion with Dr. Zelana Montminy is an exciting and forward-thinking exploration of how our brains and bodies are programmed for distraction. Her book, Finding Focus, also offers a compelling narrative to help us get back on track. IN THIS EPISODE, YOU WILL LEARN: What is novelty bias?  How technology impacts our mental health and ability to empathize in the long term  Why are we seeing a loss of conscientiousness in the younger generations, and why do older generations tend to feel and process things more intensely? How constant exposure to technology affects the ability of the brain to process information  Generational differences in information processing The detrimental effects of multitasking on productivity and focusing ability, and the benefits of single-tasking and staying in the present moment How being in a constant state of fight or flight dysregulates the nervous system  The importance of nutrition, sleep, and hydration for mental health Tools and strategies to boost your ability to focus  The value of curiosity for problem-solving, resilience, and health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Zelana Montminy On her website Instagram Finding Focus: Own Your Attention in the Age of Distraction is available on her Website and on Amazon.

I am delighted to reconnect with Dr. Scott Sherr today. In our conversation, we explore the sympathetic spiral of doom that middle-aged women often experience during a pivotal time of life marked by constant shifts in mitochondrial health, hormones, and neurotransmitters. We explore what it is and how to reframe it, and offer advice on navigating that stage of life and setting the tone for the decades to follow. Join us for an empowering discussion where we share practical strategies to interrupt the spiral, reset your nervous system, avoid burnout, and shape the trajectory of your future. IN THIS EPISODE, YOU WILL LEARN: Why the intense practices promoted by wellness trends are not advisable for stressed-out individuals The importance of having a flexible nervous system that can rise under stress and return to parasympathetic calm How calming the nervous system improves your mental clarity, focus, and decision-making ability Many stress reactions may be more about how we respond than the actual event that occurred The value of doing micro-resets to regulate your emotions quickly How sighing, prolonged exhales, humming, and gargling stimulate the vagus nerve and strengthen the parasympathetic system Sleep is essential for supporting mitochondrial function, mood, and the ability to handle stress Fight-or-flight mode  may damage your cellular energy systems Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Scott Sherr On his website Troscriptions - Use promo code CYNTHIA10 for 10% off Health Optimization Medicine One Base Health  Previous Episodes with Cynthia Thurlow and Dr. Scott Sherr Calm, Clear, & Balanced: How GABA & Progesterone Unlock Stress Relief & Hormone Harmony | S. Sherr The Future of Healing: HBOT, Methylene Blue & Cellular Regeneration | Dr. Scott Sherr

Today, I'm delighted to reconnect with Dr. Elizabeth Yurth. Dr. Yurth is a double-board-certified physician in physical medicine and rehabilitation and anti-aging regenerative medicine. With over 30 years of clinical experience, she is at the forefront of orthopedics, cellular and regenerative medicine, and the future of aging. In our discussion today, we explore mitochondrial health as the driver of energy changes in middle age and beyond. We discuss the value of hormone replacement, examine the effects of chronic pain and mitochondrial dysfunction, and discuss specific fuels that benefit the mitochondria. We clarify the importance of starting with energy production and repairing mitochondria, and explain the intricate connection between muscle and mitochondrial health. Dr. Yurth also shares the two specific labs that indicate poor mitochondrial health, and we dive into how peptides support immunity and seasonal cycling. I know you will gain from today's conversation with Dr. Elizabeth Yurth, which is truly one of my favorite recent conversations. IN THIS EPISODE, YOU WILL LEARN: How immunosenescence accelerates aging- particularly in women How thymic peptides can support and repair immune functioning   Why mitochondria are foundational to our overall health How mitochondrial decline can increase insomnia and anxiety The value of seasonal cycling for aligning with natural seasonal changes, optimizing adaptation, and reducing unnecessary stress The benefits of longitudinal tracking  How orthorexia and excessive focus on longevity routines can increase anxiety and undermine any health benefits How aging naturally decreases hormones, mitochondrial function, and cellular repair mechanisms Using peptides as a “cheat” to maintain immune and mitochondrial function when daily routines or travel make ideal practices impossible Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com. Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Elizabeth Yurth Boulder Longevity Institute Human Optimization Academy Instagram YouTube

Welcome to today's Midlife Minute episode. I've received a wave of questions about the best ways to fuel workouts and how to recognize signs that you're not eating enough to support your exercise routine. This topic is particularly relevant because many women in my community have practiced fasting, intermittent fasting, or other forms of time-restricted eating for years, which can sometimes lead to chronic under-fueling. Stay tuned to learn how to spot the signs of under-fueling and ensure your body gets the energy it truly needs. IN THIS EPISODE, YOU WILL LEARN: How practicing intermittent fasting or time-restricted feeding for years can lead to energy deficits and poor workout recovery What happens to you when you're middle-aged and your protein intake is too low? Why women have a higher risk of chronic under-fueling consequences as their progesterone, estradiol, and testosterone decrease with age  How chronically elevated cortisol negatively impacts women's muscles, metabolism, and insulin sensitivity The importance of maintaining your muscles as you age Signs that indicate you may be under-fueling Strategies to support your health and performance in middle age Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Discount Offer Kion Aminos - Use promo code CYNTHIA to get 20% off! (Cynthia's favorites are the capsules) Research Links  Impact of Protein Intake during Weight Loss on Preservation of Fat-Free Mass, Resting Energy Expenditure, and Physical Function in Overweight Postmenopausal Women: A Randomized Controlled Trial Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women

Today, I had the honor of connecting with Ashley Koff. She is a leading voice in personalized nutrition and the founder of the Better Nutrition Program. With over 25 years of experience and the groundbreaking GLP-1 Optimization System to her name, she's helped redefine how we approach sustainable weight health. In our conversation, we dive into how her book reframes the concept of healthy weight. We explore integrative perspectives on digestive health and GLP-1s, why many women blame themselves when they struggle to lose weight, and how Ashley's framework helps them remove that self-blame. We also discuss issues surrounding info-besity and the “less is more” approach, natural ways to support appetite regulation and satiety signaling, key areas of digestive health, and the importance of detoxification. Ashley also shares the red flags she sees in women who are undernourishing themselves or over-fasting, things to consider when you want to stop taking GLP-1s, and her opinions on new drug therapies. Join us for today's thought-provoking and insightful conversation around metabolic health and weight-loss resistance for women in middle age, perimenopause, and menopause. IN THIS EPISODE, YOU WILL LEARN: The interconnection that exists between digestion, hormones, and metabolic signaling How the hormonal fluctuation that occurs in perimenopause disrupts women's digestion What drives satiety?  How GLP-1 medications simply amplify, extend, or mimic an existing communication loop within the body rather than creating new pathways Why do women blame themselves when they cannot lose weight? How info-besity blocks the body from doing what it is naturally designed to do  Why detoxification is essential for supporting natural digestive and metabolic processes The red flags that indicate undernourishment or over-fasting in women What you need to think about before stopping GLP-1s Bio: Ashley Koff, RD, is the USA Today bestselling author of⁠ Your Best Shot⁠ (HarperOne) and founder of⁠ The Better Nutrition Program⁠ (BNP). An acclaimed weight-health expert and practitioner for more than 25 years, Koff is leading a transformative movement in personalized nutrition, turning “better, not perfect” choices into practical, sustainable strategies that deliver real outcomes. Your Best Shot introduces weight-health hormones (GLP-1, GIP, CCK, PYY) as the regulators of weight health, offering the first-ever assessment of their function and a personalized optimization system—shot or not. A trusted expert featured across major media and a sought-after educator for health professionals, Ashley has been recognized as one of CNN's Top 100 Health Makers and featured in InStyle as “Hollywood's Leading Dietitian.” Connect with Cynthia Thurlow   Follow on ⁠X⁠, ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia's ⁠website⁠ Submit your questions to ⁠support@cynthiathurlow.com⁠ Join other like-minded women in a supportive, nurturing community:⁠ The Midlife Pause/Cynthia Thurlow⁠  Cynthia's⁠ Menopause Gut Book⁠ is on presale now! Cynthia's⁠ Intermittent Fasting Transformation⁠ Book ⁠The Midlife Pause Supplement Line⁠ Connect with Ashley Koff ⁠The Better Nutrition Program⁠  On ⁠Instagram⁠ and⁠ Substack⁠ On other social media: @Ashley Koff

Today, I am honored to connect with a friend and fellow nurse practitioner, Marcelle Pick! Marcelle is passionate about transforming how women experience healthcare through an integrative approach. She has successfully treated thousands of women through her unique approach to wellness. Marcelle is currently a faculty member of The Institute of Functional Medicine and has served as a Medical Advisor to Healthy Living Magazine. She has written countless articles and multiple books, including Is It Me or My Hormones? I always think of Marcelle as a pioneer in the women's health/nurse practitioner space. In this episode, we dive into her background and the impact of the Women's Health Initiative. We discuss the limitations of the traditional allopathic model regarding hormones, common misconceptions about adrenal health, perimenopause, and menopause, adverse childhood events and adrenal health, how lifestyle affects our sex hormones, fibroids, endometriosis, PMS, PMDD, and contraception for perimenopause. We speak about endocrine disruptors, mold, and micro toxins. We also get into ways to think about hormone replacement therapy and ways to address intimacy and low libido. I love connecting with other nurses and nurse practitioners! I hope you will love today's conversation with Marcelle as much as I did! IN THIS EPISODE YOU WILL LEARN: Marcelle was part of the first all-women practice in the country. How the Women's Health Initiative has impacted health care for women. The limitations of the traditional allopathic model are particularly in terms of perimenopause, menopause, and hormones. The less-common labs Marcelle likes to look at for her patients Marcelle shares her approach to unraveling the symptoms of perimenopause. Some unique ways in which Marcelle deals with problems like fibroids and endometriosis. How childhood trauma could lead to adrenal and autoimmune issues, weight-loss resistance, and various other health problems. Many of the things Marcelle recommended for treating PMS and PMDD back in the day (1985) have now become the standard of care. Contraceptive options for women in perimenopause. The impact of stress on adrenal function during perimenopause and menopause. Marcelle dives into liver health and detoxification, chemicals and other factors that could impact our health, and changes we can make to avoid problems and feel better. What Marcelle does to help women with low libido. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Marcelle Pick On her ⁠website⁠    ⁠Facebook ⁠Instagram⁠ All of Marcelle's books are available on ⁠Amazon

I am delighted to reconnect with Dr. Jason Fung today. He is a trained nephrologist and world-leading expert on intermittent fasting and metabolic health. He has authored multiple books, including the New York Times best-seller, The Obesity Code, The Diabetes Code, and, more recently, The Hunger Code.   In our conversation today, we unpack the obsessive focus on the calories-in, calories-out model, which is neither practical nor effective. We explore the root causes behind the narrow-minded thinking that calories alone drive obesity, differences between types of hunger and conditioned responses, how hormones affect other hormones, and lessons about GLP-1s. We examine the critical importance of fiber and protein, and offer clarity around carbohydrates. We also cover the impact of meal timing, sleep, and circadian biology, the fat thermostat and sympathetic tone, nutrition, stress, and mindful eating, and dive into the issue of ultra-processed foods. Join us for an insightful conversation that challenges conventional wisdom and offers a nuanced and sustainable approach to understanding hunger, metabolism, and long-term health. IN THIS EPISODE, YOU WILL LEARN: “Calories in, calories out” framework is technically correct, but practically useless How the homeostatic, hedonic, and conditioned hunger types differ Dr. Fung shares his take on GLP-1 medications How fiber stimulates natural GLP-1 production Processed and natural carbohydrates produce vastly different glucose and insulin responses. Avoid eating late-night meals! Complex relationship between hunger, hormonal regulation, and sleep quality Hormones that drive body fat regulation  How bitter foods suppress appetite and enhance satiety Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Jason Fung On his website Instagram and YouTube Dr. Fung's latest book, The Hunger Code, will come out in March. Pre-order on Amazon!

Most of the questions I've been asked lately have been about my current hormone replacement regimen. So I have dedicated this episode to unpacking what I use transdermally, orally, and topically for hormone replacement therapy. As you might expect, my approach includes the basics, along with a few additional strategies. I also share a topical option for facial skin that Dr. Felice Gersh recently recommended. Stay tuned to find out what I do for hormone replacement therapy. IN THIS EPISODE, YOU WILL LEARN: What you need to optimize first, before even considering adding any additional items Why I might need to increase the dosage of my Dotti transdermal estrogen patch Why I consider estradiol the most potent estrogen our bodies make before menopause Factors that influenced my decision to prioritize estradiol therapy The role of testosterone, beyond libido Why I use progesterone The value of intra-vaginal products Why I use a compounded intra-vaginal product  What copper peptides, estriol, DMAE, and hyaluronic acid may do for aging skin Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Research Links Efficacy of Transdermal Estradiol and Micronized Progesterone in the Prevention of Depressive Symptoms in the Menopause Transition: A Randomized Clinical Trial Hormone Replacement Therapy Effects of Ultra–Low-Dose Transdermal Estradiol on Cognition and Health-Related Quality of Life   Regenerative and Protective Actions of the GHK-Cu Peptide in the Light of the New Gene Data Treatment of skin aging with topical estrogens SCF-induced airway hyperreactivity is dependent on leukotriene production The role of dimethylaminoethanol in cosmetic dermatology The Missing lnc(RNA) between the pancreatic β-cell and diabetes

Today, I am thrilled to connect with Dr. Sonya Jensen, a naturopathic physician on a mission to transform how women understand themselves and their bodies. She believes women are central to their families and communities, and by supporting women, we create a ripple effect that supports the whole. In our conversation, we explore the sense of selfishness many women feel when advocating for their needs, and why choosing ourselves, especially in midlife, is essential. We discuss science-versus-soul transformations, gestational silence and trauma, and the physiological effects shaping this generation and those to come. We also unpack how stress impacts the immune system and autoimmunity, why stress reduction techniques are the key to vagus nerve activation, the link between mental health and hormones, womb-wisdom and generational influences, how grief and sadness can influence us profoundly, and the value of trusting our intuition and embracing the gifts of aging. I know you will enjoy this discussion with Sonya Jensen. She shares a gentle, loving, and kind message for women- one that is well worth reflecting upon. Be sure to keep an eye out for her upcoming book, Heal Your Hormones, Reclaim Yourself, scheduled for release in early 2026, where she connects hormonal chaos, emotional overload, and relationship pain through her integrative method. After the recording, Dr. Jensen noted a clarification: there were 50 famines in total during British rule in India, not 50 famines in a single year. IN THIS EPISODE, YOU WILL LEARN: How awareness practices can help you become more physically regulated when things feel overwhelming Why friable emotions are not due to personal failure or a faulty mindset How to reconnect with your body The benefit of body-based practices for supporting nervous system regulation    What is womb wisdom? How womb wisdom influences the way we show up in the world Some of the biggest obstacles to women's healing Why so many women struggle to trust themselves Why loneliness can surface as women age, and ways to counter it   Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Sonya Jensen On her book website: Heal Your Hormones, Reclaim Yourself Instagram

Today, I have the honor of connecting with Dave Watumull, the Co-founder and CEO of AX3 Life, a consumer health company dedicated to astraxanthin products, education, and community. Dave is on a mission to introduce the world to astaxanthin. Astaxanthin is a marine-derived super-nutrient that supports whole-body health and longevity, a pursuit that has inspired Dave for over 25 years of research, development, and commercialization. In our discussion, Dave explains what astraxanthin is, its functions, and its key properties. We explore specific studies where astraxanthin has been particularly beneficial for lipids, particularly oxidized LDL. We discuss the impact of nutrition and examine the results of astraxanthin research on sarcopenia, cognition, and joints, liver, skin, and eye health. We also cover the dose-dependent effects of astraxanthin, and Dave answers a series of rapid-fire questions. Astaxanthin is truly a supplement worth considering. I'll be taking it to see if it helps reduce my Lp(a). My husband and one of my children also have high Lp(a), so we will all try it as a family experiment, and I will share the results. IN THIS EPISODE, YOU WILL LEARN: Astaxanthin's origins and mechanisms The ideal dosing range for starting astaxanthin, and how the benefits appear even at lower doses What a dose-dependent effect actually means The importance of fundamentals like consistent sleep, a balanced, nutrient-dense diet, and daily physical activity How astaxanthin forms a protective antioxidant network The value of astaxanthin for supporting brain and ocular health How astaxanthin reduces inflammation without suppressing immunity The importance of taking astaxanthin with a meal to maximize absorption Why AX3 Astaxanthin surpasses other astaxanthin supplements Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dave Watumull AX3 Life AX3 Life on Instagram

Today, I'm delighted to welcome Dr. Yael Joffe, a leading expert in nutrigenomics who speaks internationally at conferences on translating the science of genetics into clinical practice. She holds a PhD in nutrigenomics from the University of Cape Town, where her research focused on the genetics of obesity. I met Yael earlier this fall and decided to invite her on the podcast to explore the growing field of lifestyle genetics. In our conversation today, we dive into the effects of nutrigenomics, nutrition genetics, and SNPs, which she refers to as spelling changes in our DNA. We cover genetic testing in the industry, red flags, DNA health, and her polygenic approach to weight loss resistance. We also discuss both perimenopause and menopause from the perspective of genetics and epigenetics, and the role of insulin signalling and glucose. Yael's insights are deeply informative. Her pioneering work on 36 metabolic pathways and her ability to make complex genetic information accessible and actionable make this a truly invaluable conversation. IN THIS EPISODE, YOU WILL LEARN: Women and gaining weight after starting HRT Neurotransmitters and what they reveal about mood, anxiety, and addiction tendencies Why do certain people break down dopamine and serotonin either too fast or too slowly? How touch and genuine connection can switch on feel-good genes Sunlight, weather, and environment affect genetic expression. What acupuncture and infrared therapies do at the gene level Why hormones are only part of the picture when addressing midlife weight gain How glucose regulation and insulin sensitivity shift through menopause Dr. Joffe's polygenic testing model connects multiple pathways rather than single genes How Yael's approach to genetic testing differs from that of others in the field Bio: YAEL JOFFE, PhD  Yael is globally recognized as a leading expert in nutrigenomics. In 2000, she was part of the team that built the first lifestyle genetics test, and since then has been responsible for creating many others. She is the author of four books: The Power of Genetics, It's Not Just Your Genes, Genes to Plate, and SNP Journal. Yael has been published in multiple peer-reviewed scientific journals, hosts the Power of Genetics podcast, and is a highly regarded speaker in genetics. Yael built the first online nutrigenomics platform for clinician education and has developed and supervised genomics courses around the world. She has trained thousands of healthcare practitioners globally, also teaching at Rutgers University and the Maryland University of Integrative Health. In 2018, Yael founded 3X4 Genetics and now serves as its Chief Science Officer.    Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Yael Joffe 3X4 Genetics Instagram Facebook

Welcome to this week's Midlife Minute episode. We're focusing on the importance of having good mental health today. Statistics show that women are experiencing increased anxiety, depression, insomnia, and even suicidal thoughts during midlife, yet the stigma around mental health remains surprisingly strong. Join me as I explore the science behind this, why it's happening, and the importance of empowering yourself to demand better care. IN THIS EPISODE, YOU WILL LEARN: The issues that contribute to the midlife mental health challenges women are experiencing How sleep disruptions in perimenopause increase anxiety, depression, and irritability The metabolic and endocrine factors that can compound mood instability in midlife Why perimenopause is a neurological as well as reproductive transition The evidence-based benefits of HRT for supporting mental health The role of estrogen in brain function and emotional regulation Why HRT is especially important for women experiencing abrupt or early menopause Some practical guidance for using HRT to support mental health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line References: Effects of Estradiol Withdrawal on Mood in Women With Past Perimenopausal Depression: A Randomized Clinical Trial (https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2298235)  Efficacy of Estradiol in Perimenopausal Depression: So Much Promise and So Few Answers (https://onlinelibrary.wiley.com/doi/10.1002/da.22391) Effects of Hormone Therapy on Cognition and Mood (https://www.fertstert.org/article/S0015-0282(14)00178-2/fulltext) Does Menopause Hormone Therapy Improve Symptoms of Depression? Findings From a Specialized Menopause Clinic  A Meta-analysis of the Effect of Hormone Replacement Therapy upon Depressed Mood (https://www.sciencedirect.com/science/article/abs/pii/S0306453096000340?via%3Dihub) The Effect of Hormone Replacement Therapy on Cognition and Mood (https://onlinelibrary.wiley.com/doi/10.1111/cen.14856)

We're back with Episode 2 of our Bone Health Masterclass series—and this one is a powerhouse mashup featuring orthopedic surgeon Vonda Wright, magnesium expert Carolyn Dean, researcher Barrie Tan, and bone coach Kevin Ellis. In this dynamic conversation, we break down what really happens to women's bones during menopause—and what you can do about it. You'll learn how strength training, grip strength, and smart fueling directly influence bone density, and finally understand the truth about osteoblasts, osteoclasts, and the constant remodeling happening inside your skeleton. We also go deep on the nutrients that matter most, especially magnesium, the surprising role of melatonin, how chronic stress and gut health impact your bones, and why building bone is about far more than just calcium. Plus, we unpack the science behind OsteoStrong and how targeted loading can stimulate stronger bones at any age. If you care about staying strong, active, and fracture-free for decades to come, this is an episode you can't afford to miss. IN THIS EPISODE, YOU WILL LEARN: Why bone loss accelerates during menopause  How tocotrienols effectively doubled the bone growth-to-loss ratio in osteopenic adults in a clinical trial How relative calorie deficiency, menstrual disruption, and excessive leanness in athletes and non-athletes alike are major, yet underrecognized, risk factors for early osteoporosis Why bone breakdown accelerates when estrogen drops, and how that can be countered How women's bone health has been misunderstood for decades, with an excessive focus on calcium  The critical importance of magnesium, which allows bones to be strong, flexible, and fracture-resistant  The value of melatonin for supporting bone remodeling, promoting osteoblast activity, and protecting bone cells from oxidative stress and inflammation How elevated cortisol from chronic stress directly impairs bone health  Why gut health is foundational to bone health  Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Barrie Tan On his website Instagram Facebook LinkedIn Connect with Dr. Vonda Wright On her website Facebook, Instagram, X, and LinkedIn Leave a message on VIP Phone Number 407-232-2334 Connect with Dr. Carolyn Dean On her website (For educational resources) RnA ReSet Store website Podcast  Magnesium: The Missing Link to Total Health by Dr. Carolyn Dean is available on Amazon  Connect with Kevin Ellis On his website Facebook, Instagram, and LinkedIn Kevin's free Stronger Bones Masterclass  Ep. 234 Metabolic Longevity and Vitamin E with Dr. Barrie Tan Ep. 386 Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright Ep. 366 Magnesium Masterclass: Unveiling Its Role in Metabolic Function with Dr. Carolyn Dean Ep. 252 How To Optimize Your Bone Health with Bone Coach Kevin Ellis

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring! Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs.  Given the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segments to make them easier to understand. In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transport of cholesterol and the roles of apoptosis, apo-proteins, and apo-lipoproteins; we unravel the differences between HDL, LDL, IDL, and VLDL; and we explain how to calculate LDL and triglycerides to assess metabolic health. Dr. Dayspring also shares his preferences regarding lab values and indicators that help him assess the early risk of cardiovascular disease. We cover some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it easier to follow. Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series. IN THIS EPISODE YOU WILL LEARN: What are lipids, and why are they important? Dr. Dayspring explains what triglycerides are. How lipids get absorbed and transported throughout the body What lipoproteins are, and how they get classified How cholesterols get calculated The impact of triglycerides on cholesterol levels and cardiovascular health How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk What is the role of HDL particles? How metabolic syndrome impacts cardiovascular health Bio: Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, he moved to Virginia in 2012. He served as an educational director for a nonprofit cardiovascular foundation and, until mid-2019, as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women's cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years, he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association's Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Thomas Dayspring ⁠Twitter⁠ (@DrLipid) ⁠LinkedIn⁠ ⁠Books written by Gary Taubes⁠ 

I am excited to welcome Dr. Jayne Morgan as my guest today. She is a cardiologist and the Vice President of Medical Affairs at Hello Heart, specializing in women's health and cardiovascular research. In our conversation, we look at the gaps in clinicians' training around perimenopause and menopause, also discussing gender neutral training, and how men and women are treated differently in the medical system. Dr. Morgan shares her preferred areas of focus when educating middle-aged women about hormone replacement therapy and clusters of diagnoses, which include diabetes, dyslipidemia, high blood pressure, and weight-loss resistance. We examine how myocardial infarctions (heart attacks) tend to manifest differently in women, often with microvascular disease, atypical chest pain, and less obvious symptom patterns. We also explore screening recommendations, such as EKGs, Lp(a) assessments, and mammography for microcalcifications, which might indicate an elevated risk for cardiovascular disease. This fun and lively conversation with Dr. Morgan offers valuable, practical insights into women's heart health. I look forward to recording future podcast episodes with her. IN THIS EPISODE, YOU WILL LEARN: One-size-fits-all treatment of women during medical training in the '90s and early 2000s Speaking up in the exam room when something doesn't feel right When hormone therapy was labeled dangerous, and the fallout that followed Medicine's uncomfortable truth: clinicians must keep learning or fall behind Gender-neutral cardiology and the women it left behind The midlife risk-factor pileup no one prepared women for  Why not taking blood pressure or cholesterol medications is risky rather than healthy Heart attacks often mistaken for anxiety, especially in women Slow change, real progress in women's cardiology care Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Jayne Morgan On Instagram, TikTok, Threads, YouTube, and LinkedIn

Today, I'll be unpacking some of the research and science surrounding digestive rest and intermittent fasting.  In this episode, I am transparent about the fact that what works for me now may not be what worked five or ten years ago. I explain what happens in your body when you're not eating, explore ways to approach intermittent fasting, and highlight why your goals, life stage, and metabolic health should guide your choices. Whether you're focused on building muscle, improving metabolic flexibility, or supporting fat loss, I hope that you walk away with a clearer understanding of how long you should go without eating, while honoring your current stage of life. IN THIS EPISODE, YOU WILL LEARN: How everything changed after 10 years of intermittent fasting How digestive rest differs from intermittent fasting Why intermittent fasting works better as a metabolic strategy How digestive rest supports healing The metabolic value of intermittent fasting   How perimenopause and menopause impact the gut microbiome How to determine whether digestive rest or intermittent fasting is more appropriate in different life stages Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow. In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women's bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health. I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health. IN THIS EPISODE, YOU WILL LEARN: How underfueling, overtraining, and oral contraceptives can limit bone development  The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk How even a few minutes of impact exercise per day can stimulate bone strength  How vibration plates can complement strength and impact training Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women How creatine alone, without physical activity, shows no meaningful benefit Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Jocelyn Wittstein On the Duke Health website On Instagram The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores. Connect with Debra Atkinson On her website The Flipping 50 Podcast On Social Media: @flipping50tv Connect with Dr. Jessica Shepherd Sanctum Med and Wellness On Instagram: Jessica Shepherd or Modern Meno Dr. Shepherd's new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon. Connect with Dr. Darren Candow On Instagram On X University of Regina Featured Episodes Ep. 467 Bone & Joint Health Tips for Women 40+ with Jocelyn Wittstein                              Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson                    Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Dr. Darren Candow

Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based, integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest, Women, Food and Hormones.  Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some lesser-known hormones, including growth hormone, and how to support them properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture. I hope you benefit as much from this episode as I did!  IN THIS EPISODE YOU WILL LEARN: Dr. Sara explains what an infodemic is and how it has affected how she communicates with her patients.  What happens to our hormones as we age? The impact of stress on hormone regulation. Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women. How does alcohol consumption impact women's hormones? Why do men tend to have an easier time with the ketogenic diet than women? The dramatic changes that occur in women's bodies as they transition from perimenopause to menopause. Looking at the interrelationship between trauma, stress, and autoimmunity. The changes that occur with growth hormones as we age. How trauma affects the genes. How disordered eating impacts metabolism. How to support physical detoxification naturally, without going to extremes. How to address weight-loss plateaus. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Sara Gottfried On her ⁠website⁠ ⁠Facebook⁠, ⁠Instagram⁠ Dr. Sara's books are available on https://www.saragottfriedmd.com/ and ⁠Amazon.⁠

⁠I am delighted to welcome Dr. Andy Galpin today. He is a scientist and tenured professor with a PhD in Human Bioenergetics and an MS in Human Movement Sciences. He has spent the last 20 years focusing on the science and practice of enhancing human performance, in all its forms. He coaches some of the world's highest performers, helping them fulfill their true potential. In our conversation, we dive into women's health during perimenopause and menopause, exploring the impact of estrogen decline on muscle and bone loss, the vital role of resistance training, and the integration of hormone therapy and GLP-1 medications. Dr. Galpin highlights the importance of sleep, offers practical strategies for starting an exercise routine, and shares some research on barriers to women's health. He also addresses overtraining, under-fueling, and the need for an individualized, evidence-based approach for supporting women's health and wellness. Stay tuned for Dr. Galpin's clear guidance on optimizing and maintaining your health through perimenopause, menopause, and beyond. IN THIS EPISODE, YOU WILL LEARN: How estrogen decline impacts women's muscle and bone loss in middle age Why sleep is foundational for recovery, metabolic health, and body composition The importance of resistance training as a lifestyle intervention in midlife How under-fueling undermines your performance and recovery The critical importance of learning movement skills in childhood Strength training tips for middle-aged women Ways to optimize your VO2 Max training How unnecessary rules suggested in fitness messaging can make training less sustainable for many women How hormone therapy and GLP-1 medications can support training and metabolic health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Andy Galpin On Instagram and X Absolute Rest Vitality Optima Muscle

We have another short and sweet episode today where I answer questions from listeners in a long-form format.  In this episode, we're focusing on Urolithin A. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: An introduction to Urolithin A and what it is A broader role of Urolithin A beyond being “just another supplement.” The gradual decline in cellular energy production that occurs with aging 30–40% of people lack the gut microbes needed to produce sufficient Urolithin A The role Urolithin A plays in supporting and strengthening the gut barrier Impact of declining estrogen during perimenopause and menopause on mitochondrial function Ways Urolithin A enhances mitochondrial health at the cellular level Emerging research linking Urolithin A to brain health, vascular function, and cognitive resilience Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Today, I am thrilled to connect with nurse practitioner, Dr. Lisa Chism. Lisa is the Clinical Director of the Oakland Macomb Center for Breast Health in Michigan. She has over 25 years of experience, specializing in breast health, menopause, sexual health, and breast cancer survivorship. She is also an author and a faculty member at a local university. In our conversation, we discuss the breast cancer risk for women with dense breasts, family history, or prior biopsy, diving into supplemental imaging, lifestyle modifications, HRT, and breast risk, and the changes that occur after a breast cancer diagnosis. We also explore the genitourinary syndrome of menopause and screening, permanent versus non-permanent changes occurring in the genital urinary area, and anticipatory informed care guidance for patients with a history of trauma. This is one of those conversations you will definitely want to revisit. With Lisa's thoughtful advocacy, deep commitment to patient care, and powerful insights, it is clear why sharing her message is so critically important. IN THIS EPISODE, YOU WILL LEARN: The different levels of breast density and their implications for cancer detection Various risk assessment tools used to determine breast cancer risk  How alcohol impacts the risk of breast cancer  Why weight management essential for post-menopausal women The importance of having detailed conversations with providers about menopause symptoms and the available treatment options Lisa shares her approach to evaluating and educating patients  How trauma impacts women's sexual health Permanent and non-permanent changes that occur in the vaginal area during menopause Can older women still do HRT? A simple breast-examination habit for all women Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Lisa Chism Instagram (@DrMommyPoppins) Instagram (@TheAdoptedNurse)  Oakland Macomb OBGYN Center for Breast Health-Rochester Hills

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator, Megan Ramos! In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting.  In today's captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnoses, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels.  Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success! IN THIS EPISODE YOU WILL LEARN: My journey with PCOS Why does body composition matter so much? PCOS, the number one endocrine disorder in Westernized countries Common myths about intermittent fasting The fertility aspect of postmenopausal women The slippery slope of perimenopause Is fasting just an extreme form of calorie restriction? The impact of sleep and stress on glucose and insulin levels How to integrate intermittent fasting into your lifestyle Magnesium supplementation for insulin resistance How to deal with gout Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Megan Ramos ⁠The Fasting Method⁠ Find Megan on social media @Megan J. Ramos Purchase a copy of⁠ ⁠⁠Life in the Fasting Lane⁠  Purchase a copy of⁠ ⁠⁠The Essential Guide to Intermittent Fasting For Women⁠ Previous Episodes Featuring Megan ⁠Ep. 116 – Using Intermittent Fasting to Reverse Chronic Illnesses – with Megan Ramos⁠ ⁠Ep. 188 – Troubleshooting Your Fasting Method with Megan Ramos