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

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

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

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

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

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

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 DilaverWebsite:

• https://getwonderfeel.com/ 
• Wonderfeel Youngr™ NMN product page⁠:⁠ ⁠Between April 15 and April 30, listeners can receive a travel size Youngr™ NMN pouch ($22 value) with their first order using the code CYNTHIATHURLOW (US orders only)

Previous Episode Mentioned

BONUS: Why NAD Matters for Women’s Health & Hormones

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

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

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.

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

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

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

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

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

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

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

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

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

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.

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

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.

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

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

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

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.

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.

Troscriptions  - ⁠https://troscriptions.com/discount/CYNTHIA10⁠

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  - ⁠https://troscriptions.com/discount/CYNTHIA10⁠

• ⁠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

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

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

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

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

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!

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

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

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

• If you are interested in checking out this supplement, they offered my community 20% off with code Cynthia20 ⁠ https://ax3.life/products/ax3-60-ct-premium-astaxanthin⁠
  

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

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

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)

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

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 

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

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

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

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.⁠

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

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

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

Click here for a discount on the only scientifically proven source of Urolithin A!  https://partnerships.timeline.com/CYNTHIATHURLOW (10% off with code Cynthiathurlow)

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

In our discussion today, we delve into the evolution of fiber, exploring it as a previously overlooked micronutrient, and discussing its chemistry, biology, and the roles of fiber polyphenols, prebiotics, and GLP-1s. We look at satiety and various hormones, and Dr. Rajan shares his take on the increase we’re seeing in colorectal cancer. He also clarifies why colonoscopies are safe screening modalities, how women's guts change in midlife, and various other topics, including poop, the Goldilocks effect, the estrobolome, polypharmacy, microplastics, estrogen dominance, medical myopia, and the gut-brain axis.

Join us for today’s incredibly informative and information-packed podcast with Dr. Karan Rajan.

IN THIS EPISODE, YOU WILL LEARN:

• Why is fiber so important?

• How fiber fuels the microbiome

• Some examples of high-fiber foods

• How fiber and polyphenols support microbial and hormonal balance

• How fiber supports our endogenous GLP-1 ecosystem

• Why colonoscopy risks are often misunderstood

• How perimenopause alters gut motility and appetite

• What constipation really means 

• How lifestyle factors like sleep, exercise, sunlight, and medications shape the microbiome

• Dr. Rajan debunks some common social media misconceptions surrounding the gut-brain axis.

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. Karan Rajan

• On the Loam website

•  Instagram and YouTube

• On other social media: @drkaranrajan

Recently, the most frequently asked questions have been about cholesterol, likely because I often reference my podcast series with Dr. Tom Dayspring, a renowned lipidologist and menopause expert.

Join me today to clear away some more of the confusion surrounding cholesterol.

IN THIS EPISODE, YOU WILL LEARN:

• Why comprehensive lipid testing rather than standard testing is essential, post-menopause

• How menopause impacts women’s lipid and triglyceride levels

• The roles APO B and Lp(a) play in assessing cardiac risk

• How the cardiac risk of women increases as estrogen declines

• The cardiac health benefits of monitoring lipids and considering HRT within the first six years of menopause

• What research studies reveal about how menopause influences cardiovascular risk

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

Episodes with Dr. Thomas Dayspring:

Episode 336: Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring

Episode 344: Lipid Masterclass: A Deep Dive into Our Cardiovascular Needs with Thomas Dayspring

Episode 352: Lipid Masterclass: Apo-B, Labs and Women's Heart Health with Thomas Dayspring

Episode 495: Are You At Risk for Dementia? – The Most Overlooked Cholesterol Marker You Need to Know with Dr. Thomas Dayspring

In our discussion, we explore various complex medical illnesses and the effects of mold, chronic inflammation, immunosenescence, and genetics on the immune system, vagus nerve, and limbic system. We discuss mold exposure and colonization, and what that means for midlife women, along with MCAS, Lyme disease, and mast cell degranulation, and we examine Epstein-Barr as a symptom rather than a primary driver. We also cover limbic and vagal retraining, and Dr. Nathan shares his systematic approach to supporting the adrenal glands and to detoxification efforts in treatment.

This episode with the renowned Dr. Neil Nathan is like a mini masterclass on complex medical illnesses. I found his book super-informative and probably the most systematic source I’ve ever read on mold, Lyme, and complex medical problems.

IN THIS EPISODE, YOU WILL LEARN:

• How our current medical system fails to support complex patients

• How limited appointment times prevent root-cause investigation

• What mold colonization means and why its location in the body matters

• Why leaving a moldy environment does not always resolve symptoms

• How Epstein-Barr often signals immune dysfunction rather than causing it

• Why limbic retraining is essential in today’s world

• Dr. Nathan shares his systematic approach to adrenal support 

• Practical steps to support liver, gut, kidney, and lymphatic detoxification

• Why addressing mold and Candida must precede SIBO treatment

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. Neil Nathan

On his website

Dr. Briden is a wealth of information! She brings a fresh perspective and a positive voice to the health and wellness space, and I often recommend her book, Hormone Repair Manual, to my clients and patients. 

Today, she and I dive into her background as an evolutionary biologist and discuss how she became passionate about supporting and advocating for women throughout their lives. We talk about perspectives on aging, what the second puberty (perimenopause) is, and the impact of histamine, mass-cell granulation, and estrogen. We discuss fat redistribution in middle age and the loss of insulin sensitivity. We speak about how using alcohol impacts brain health, sleep, the gut microbiome, appetite, cravings, and hinders estrogen metabolism. We also touch on ways to address dysfunctional uterine bleeding in middle age, explain how to advocate for your health, how middle age impacts the nervous system, and the role of inflammatory foods, including dairy. 

I hope you enjoy our discussion as much as I did! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

• Dr. Briden discusses her background as an evolutionary biologist and how she changed her career to become an advocate for women’s health.

• Many women fear the aging process. Dr. Briden and I discuss women’s mindsets and perspectives on aging. 

• Why is there so little awareness about perimenopause?

• Dr. Briden defines menopause and discusses the timeframe in which some women experience perimenopause symptoms.

• How can ongoing hormonal fluctuations during perimenopause, or second puberty, increase the likelihood of women having issues with a histamine response?

• Dr. Briden talks about fat redistribution in middle age and explains why women need to stay on top of it from a metabolic perspective.

• How can our modern-day lifestyle make the metabolic shift women experience in menopause even more challenging?

• Dr. Briden talks about natural treatments and hormone therapies to lighten the flow of the extremely heavy periods that some women experience during perimenopause.

• Dr. Briden discusses the connection between cow dairy and an inflammatory reaction in some people.

• Women need to understand what happens in their bodies when they have either a partial or a full hysterectomy.

• Dr. Briden talks about estrogen and brain health.

• How does alcohol affect the body?

• What are the best options with the fewest side effects for hormone therapy for 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. Lara Briden

• On her ⁠website⁠  

• ⁠Facebook⁠, ⁠Instagram⁠, and Twitter: ⁠https://twitter.com/LaraBriden⁠ 

• Dr. Briden’s ⁠blog⁠ 

• Dr. Briden’s ⁠podcast⁠

Books mentioned:

⁠Period Repair Manual ⁠(for women in their 20s and 30s) by Dr. Lara Briden

⁠Hormone Repair Manual⁠ (for women of 40-plus) by Dr. Lara Briden

Free ⁠download⁠ of the first two chapters of both Dr. Lara Briden’s books

⁠The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease⁠ by Lisa Mosconi, PhD

This episode is not about telling anyone what they should do with their family relationships. It’s about understanding patterns, reclaiming choice, and recognizing that protecting your nervous system is essential for your wellness. We dive into narcissism, personality disorders, and the spectrum within which Jerry believes narcissism falls. We explore low, middle, and high-anxiety family systems, clarify why self-differentiation is critically important, and how long-term nervous system dysregulation often occurs when we grow up in narcissistic homes. We also cover trauma bonding, the impact of avoidance, the role of boundaries, and cultural myths around honoring our parents, and I answer some rapid-fire questions tailored explicitly to Jerry’s expertise.

I have wanted to interview Jerry for the podcast for a long time, and this is one of those truly impactful and deeply personal episodes.

IN THIS EPISODE, YOU WILL LEARN:

• How narcissistic parents differ from other types of parents

• The developmental switches that get turned off in those growing up with narcissistic parents

• Intergenerational trauma and how it impacts nervous system regulation and emotional health

• How self-differentiation can help individuals manage their emotional systems

• Challenges of setting boundaries with narcissistic parents

• Why internal boundaries are essential

• How avoidance can become a coping mechanism for dealing with uncomfortable feelings

• The importance of maintaining reality and not giving up on your true self to honor your parents and/or meet their expectations

• Strategies for managing family dynamics and reducing chronic anxiety

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 Jerry Wise

• On his website 

• Instagram, TikTok, Facebook, and YouTube

We’re continuing the conversation around hair loss today. In the last episode, we covered some common causes of hair loss. In this episode, we discuss how nutrition can either positively or negatively affect it. Some familiar themes come up again, but they’re hard to avoid because in midlife, nutrition is not optional. It’s essential!

IN THIS EPISODE, YOU WILL LEARN:

• Why a protein-centric diet is vital in middle age 

• How over-fasting can exacerbate hair loss

• Why iron is essential for hair growth

• Foods that are beneficial for their polyphenols and antioxidants

• Why metabolic health is critical for hair follicle protection

• How stress and disrupted sleep affect hair loss

• The value of weight training and maintaining muscle mass 

• The role of iodine, selenium, and red blood cell magnesium in hair growth and the benefits of an anti-inflammatory diet

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

Meghan is known for translating and clarifying complex medical and scientific topics into actionable information. In our conversation today, we dive into her new book and explore the process of writing a 700-page guide. We discuss how the old rules of women’s health have often failed, and Meghan shares her hope that things will shift. We cover underrecognized midlife issues such as heart disease, the power of knowledge, reframing the aging process, and how the lack of research funding and a paternalistic system contributed to the lack of information on how women’s bodies age.  We also examine the influence of social media, navigating the medical system, advocacy, the gut-brain-hormone connection, and the crucial role of fiber, and Meghan emphasizes why every woman’s story matters. 

Meghan’s book is incredibly valuable, as it speaks to women of all ages, from young adults to those in later life.

IN THIS EPISODE, YOU WILL LEARN:

• Why personal context matters when following nutrition advice on social media

• The value of seeking multiple clinician opinions when facing health choices

• Improving your communication with clinicians to help them understand your priorities and concerns

• An essential approach to diet and lifestyle 

• Underrecognized midlife issues, like heart disease, and why they are often overlooked in women’s health

• How midlife changes in estrogen are linked with alterations in the microbiome and astrobolome

• Understanding the gut-brain-hormone connection can help clarify your symptoms and guide your lifestyle choices.

• Gut health and why fiber is important

• Knowledge, advocacy, and reframing aging empower women to navigate the medical system and make better-informed decisions

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 Meghan Rabbitt

• On The New Rules of Women’s Health website

• Purchase a copy of Meghan’s new book

In our conversation, we discuss how women’s brains change during perimenopause and menopause, looking at the significance of puberty, pregnancy, and perimenopause, as well as the lack of medical research on women and medical gaslighting. We explore the concept of bikini medicine and its misconceptions regarding women's health and hormones, alongside the crucial roles of hormones like estradiol, progesterone, and testosterone in our neuroendocrine system. Dr. Mosconi also provides insights into evolving menopausal treatments, including lifestyle interventions. 

Dr. Mosconi is an esteemed figure in neuroscience and a prominent voice in women's health. I am confident you will gain valuable insights and perspectives from my discussion with her today.

IN THIS EPISODE YOU WILL LEARN:

• How women's brains change during perimenopause and menopause

• How the lack of information for young girls can lead to medical gaslighting and confusion during perimenopause

• Dr. Mosconi explains how a simple sugar is used as a tracer to track glucose metabolism in the brain during perimenopause

• Why brain changes during menopause may lead to mental fatigue and brain fog

• How the lack of training and research on menopause in medical residency programs leads to a poor understanding among clinicians

• Why women need to consider their brain and metabolic health during perimenopause

• Why estrogen is essential after menopause

• The benefits of HRT for menopausal women

• How stress impacts 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. Lisa Mosconi

• On her ⁠website⁠

• ⁠Instagram⁠

• The Menopause Brain

We continue our conversation, discussing bone health issues and diving into standards of care for osteopenia and osteoporosis. Dr. Doug unpacks the impact of drug therapies, from bisphosphonates to anabolics and lifestyle factors. We cover atypical fractures, mandibular necrosis, the challenges of hypermobility, and ways to support stability and training. Dr. Doug also breaks down osteogenic loading and training, clarifies why supplements are only as effective as your nutrition, and debunks common myths around bone health, mobility, and strength training.

You will not want to miss this valuable and informative masterclass with Dr. Doug Lucas. It is jam-packed with helpful insights, so you will likely want to listen to it more than once.

IN THIS EPISODE, YOU WILL LEARN:

• The importance of personalizing supplements 

• Why it’s essential to check your biomarkers before supplementing

• The specific minerals and vitamins that are important for bone health

• Why supplements should never replace foundational nutrition and lifestyle work

• How boron and fat-soluble vitamins benefit bone health

• The importance of personalizing your supplement plan 

• How targeted testing and fewer supplements can yield better results

• How osteoporosis can improve and, in many cases, be reversed  

• How peptides and GLP-1s impact bone health and muscle preservation

• The role of lifestyle, nutrition, and exercise in 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. Doug Lucas

• The OsteoCollective Community

• The Dr. Doug Show

Join me for this episode, where we dive into an honest and authentic exploration through the lens of traditional, allopathic medicine, of why women lose their hair during perimenopause and menopause.

IN THIS EPISODE, YOU WILL LEARN:

• Why hair loss is often multifactorial and requires a comprehensive approach

• How declining estradiol impacts the hair follicle cycle

• Why hair growth slows and shedding increases as estrogen declines

• The typical pattern of how hair loss presents in middle-aged women

• How low or fluctuating thyroid hormone levels can increase hair loss

• The importance of checking ferritin levels, even in women who are not overtly anemic

• How insulin resistance, glycemic variability, and inflammation contribute to hair loss

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

In our conversation, we explore the challenges of training middle-aged women. Linda highlights the importance of strength training over cardiovascular exercise, and we discuss the way my elementary school physical education teacher approached physical fitness for children many years ago. Linda explains how she evaluates new clients through movement and exercise progression, shares her personal view on intermittent fasting, and clarifies how it can contradict muscle building and maintenance. We also explore the importance of mindset and keeping nutrition simple, and we dive into many listener questions, ranging from progressive overload to nutrition and workouts. 

This conversation with my personal trainer is truly impactful, one that many of you have been asking for. I know you will enjoy it as much as I did while recording it.

IN THIS EPISODE, YOU WILL LEARN:

• How women's nutritional needs and exercise tolerance change at different life stages

• How to control your carbohydrate intake without necessarily being ketogenic

• Linda shares her approach to strength training

• How our mindsets and self-expectations influence strength training experience

• How functional movement can help older adults maintain their independence and prevent falls

• Why combining a ketogenic diet with cardio can hinder achieving the results you want

• The benefits of eating protein before or after exercise

• The importance of staying well-hydrated and taking supplements to support your energy and recovery

• How celebrating small wins and practicing self-kindness can strengthen your mindset and improve your long-term progress

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 Linda Alexander

• On her website
• ⁠Instagram⁠ and⁠ Facebook⁠
  

Dr. Berry is a physician, best-selling author, and passionate health advocate with a no-nonsense approach to health and wellness. He has been practicing at the Berry Clinics since 2003 and is an active community member. He has written two books, Lies My Doctor Told Me and the recently published Kicking Ass After Fifty, in addition to various other resources, including Common Sense Labs Today. He also has a YouTube channel, serving over 2 million subscribers- one of my favorite go-to resources for my patients. 

In our conversation today, we dive into the latest Lancet research on the impact of a diabetes diagnosis on life expectancy, along with insights from the American Diabetes Association regarding the costs of diabetes care. We discuss the need for proper diagnostic modalities to identify insulin resistance earlier and the labs Dr. Berry uses in his practice for identifying those at risk. We explore the recently recognized American Heart Association syndrome, CKM (Cardiovascular Kidney Metabolic Syndrome), and the role of GLP agonists, continuous glucose monitors, and glucometers. Dr. Berry also shares his views on plant-based diets, proper diets, and more. 

IN THIS EPISODE YOU WILL LEARN:

• Why does metabolic health continue to deteriorate in most of the general population? 
• The staggering amount of disposable plastic used within the healthcare industry
• The importance of fasting insulin levels when diagnosing metabolic disease
• Why are blood tests essential for determining metabolic health?
• The benefits of glucometers and continuous glucose monitors for metabolic health
• How Dr. Berry’s health improved after following a specific diet and measuring his lab results for a month
• How misinformation gets spread within the health and wellness industry
• Why are doctors not informing their patients about the absence of long-term studies and deluding them with false information?
• The long-term effects of Semaglutide on the body 
• How a proper diet can naturally lower lipid levels
• The limitations of the germ model for treating chronic diseases

 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. Ken Berry

• On ⁠YouTube⁠
• ⁠Instagram⁠,
• ⁠Facebook⁠
• ⁠Twitter⁠

Dr. Berry’s books

⁠Lies My Doctor Told Me⁠ 

⁠Kicking Ass After 50⁠   

⁠Common Sense Labs⁠ 

Dr. Berry’s Private Community

⁠Phdhealth.community⁠

Medical News article Mentioned

⁠Here’s What to Know About Cardiovascular-Kidney-Metabolic Syndrome, Newly Defined by the AHA ⁠ 

Previous Episodes Featuring Dr. Ken Berry

⁠Ep. 111 – Is The Keto Diet The Proper Human Diet? – with Dr. Ken Berry⁠

⁠Ep. 139 – Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry

In our discussion, we explore the memory changes and brain fog that occur during perimenopause, and the fear of neurocognitive changes. We look at screening, testing, and labs, examine the effects of alcohol on brain health, and how estrogen is often framed as a reproductive hormone despite its role as a brain fuel regulator. We also clarify why caring for ourselves in midlife is essential for our long-term brain health, outlining the risk factors for neurocognitive changes, the role of neuroplasticity, and how lifestyle factors and loneliness collectively impact brain health and longevity.

This is an exciting and evolving area of neurology, and I am truly grateful to share Dr. Niotis’s expertise and insights with the Everyday Wellness community.

IN THIS EPISODE, YOU WILL LEARN:

• How hormone fluctuations in perimenopause impact women’s cognition and brain function

• The early signs that can help us distinguish menopausal cognitive changes from age-related decline or Alzheimer’s

• How sleep quality (not just duration) profoundly affects neurocognitive health

• How vascular health and cholesterol influence long-term risk for cognitive decline and dementia

• How neuroplasticity and lifestyle interventions can support ongoing brain adaptation

• Why hearing loss is a major, under-recognized modifiable risk factor for dementia

• The value of exercise, especially high-intensity interval training, for growing new brain cells

• How estrogen and progesterone affect women’s brain health 

• Why too much data tracking can harm your brain 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 Kellyann Niotis

• Instagram
• Website

Join me today as we dive into HRT and sleep issues.

IN THIS EPISODE, YOU WILL LEARN:

• How persistent vasomotor symptoms can continue to disrupt sleep, even once hormone levels are optimized

• Different types of hormones and delivery methods can impact sleep quality.

• Why we tend to get sleepy earlier in the evening and wake up earlier in the morning as we age

• Estrogen and progesterone impact sleep quality in different ways.

• How chronic underlying stress, anxiety, and mood issues impact sleep quality

• The value of cognitive behavioral therapy and structured insomnia interventions

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

• ⁠⁠https://themidlifepause.com/products/mlp-inositol⁠⁠

In today’s personal and thought-provoking conversation, James and I talk about alcohol use disorder, exploring how family dynamics and early environments shape our drinking habits, how alcohol use becomes normalized, the perceived benefits of drinking, and the very real health risks and consequences. James explains why alcohol is considered one of the most harmful drugs, how younger generations are approaching alcohol differently, the role of peer pressure in an alcohol-free lifestyle, and the importance of gratitude.

Join us for an insightful and informative discussion on why we drink, how to reframe our relationship with alcohol, and for those who are sober-curious, a stepwise approach to making that shift.

IN THIS EPISODE, YOU WILL LEARN:

• How family dynamics and early environments shape our relationship with alcohol

• How alcohol becomes normalized long before we ever take our first drink

• The real cost of using alcohol as a social lubricant

• How the health consequences of alcohol show up as we age

• Where alcohol ranks among the most harmful drugs

• Why appropriate accountability and community matter more than willpower

• The importance of structured support when quitting alcohol

• How gratitude, reframing, and daily practices can reduce cravings and support lasting change

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 James Swanwick

• On Instagram

• Alcohol-free Lifestyle

• Alcohol-free Lifestyle on YouTube

• Alcohol-free Lifestyle Podcast

• CLEAR: The Only Neuroscience-Based Method for High Achievers to Quit Drinking Without Willpower, Rehab, or AA

Today, I’m joined by Forrest Smith, the co-founder and CEO of Kineon. A dynamic entrepreneur with an infectious enthusiasm for his work, Forrest reads and writes fluent Chinese, lives in Mexico, and brings over 20 years of experience building and scaling successful startups. His work at Kineon reflects his optimism and innovative approach in the field of health and wellness technology.

In our conversation, we explore what red light therapy (photobiomodulation) is and its cellular and mitochondrial effects. We unpack the benefits of methylene blue, the impact of photobiomodulation on joint pain and thyroid health, and specific contraindications. We also discuss red light therapy and the gut hormone access, peptides, recovery toolkits, and female-centric research related to infertility, PCOS, endometriosis, thyroid health, and more.

This is one of those conversations you will likely want to listen to more than once. Be sure to check the show notes for a special offer from Kineon, exclusively for my listeners.

IN THIS EPISODE, YOU WILL LEARN:

• What is red light therapy?

• How red light therapy supports the body at the cellular level, particularly during the aging process

• How methylene blue enhances the effects of red light therapy

• The value of photobiomodulation for treating chronically inflamed joints and muscle tissue

• How local inflammation in the joints impacts gut health

• The benefits of red light therapy for female-specific pathologies, such as endometriosis, hypothyroidism, and dysmenorrhea

• The way that red light therapy works in combination with stem cell treatments, PRP, and extracorporeal shock wave therapy

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 Forrest Smith

• https://kineon.io/CYNTHIA

• Kineon Labs on Instagram

We’re giving away TWO Kineon Move+ Pro devices (worth $499 each!)

Want to enter?

1. Leave a review of the Everyday Wellness podcast in English on Apple Podcasts or Spotify. 

2. Take a screenshot of your review.

3. Email the screenshot and one reason why you’d like to win to podcast@cynthiathurlow.com (You must live in the U.S. to enter.)

In our discussion today, we examine the gut-immune connection, looking at how inflammation affects the gut microbiome and gut barrier, and how technology and lifestyle impact our health. We discuss the limitations of conventional allopathic medical approaches to disease, the telltale signs that inflammation may underlie your gut-related symptoms, why fiber is the longevity nutrient, and the critical importance of short-chain fatty acids. We also explore the food matrix, changes in perimenopause and menopause regarding fiber intake, the significance of lipopolysaccharides and circadian biology, and how fiber can improve your sleep quality. 

This episode is truly a must-listen. I thoroughly enjoyed connecting with Dr. B. I have admired his work for years, and his new book is one you will want to buy for its insights and your enjoyment.

IN THIS EPISODE, YOU WILL LEARN:

• Lifestyle changes that are essential for preventing and managing chronic diseases

• The importance of fiber for chronic disease prevention

• How fiber feeds the gut microbes 

• Why women need more fiber during perimenopause and menopause

• Why you need to increase your fiber intake gradually

• How fermented foods support microbiome diversity and reduce inflammation

• How gut barrier leaks can trigger immune activation and inflammation

• How circadian rhythm disruptions affect the microbiome

• The value of consistent fiber intake for better sleep quality

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. Will Bulsiewicz

• On his website

• Preorder a copy of Plant Powered Plus

I genuinely hope you’re enjoying these short-form videos and podcasts. I’d love to know which topics you'd like me to cover in this YouTube format, where I can dive a little deeper into your questions. Please share your thoughts!

IN THIS EPISODE, YOU WILL LEARN:

• What our ability to eat fiber reflects about the health of our microbiome

• How hormonal changes in midlife influence women’s weight patterns and metabolic flexibility

• How declining estrogen during perimenopause and menopause affects the gut microbiome

• How fiber can indirectly support weight loss 

• How fiber helps maintain gut barrier integrity and reduces systemic inflammation

• Why middle-aged women need more protein 

• The role the strobilome plays in supporting estrogen recycling and gut detoxification 

• Practical strategies for increasing fiber intake safely and sustainably

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.

For today’s episode, I am delighted to welcome experts Dr. Mary Claire Haver, Dr. Rocio Salas-Whalen, and Physician’s Assistant McCall McPherson. 

Dr. Haver and I explore how inflammation drives weight gain and unpack specific strategies for macronutrients, meal timing, and more. Dr. Salas-Whalen and I examine body composition changes during perimenopause and menopause, our family responsibilities, the importance of strength training for maintaining muscle mass, and the targeted use of GLP-1 agonist drugs. Finally, McCall and I break down the labs that help guide decision-making, also discussing informed consent, the effects of hormonal replenishment therapy (now known as personalized endocrine treatment), the strategic use of GLP-1s, personalized dosages, and microdosing.

This mashup includes many timely and relevant insights from three experts at the forefront of women’s health. Join us as we explore the science, strategies, and solutions shaping the future of weight loss resistance.

IN THIS EPISODE, YOU WILL LEARN:

• How slowing sugar absorption reduces insulin spikes and inflammation

• The value of combining healthy fats, complex carbs, and lean protein at every meal 

• Why spreading protein intake throughout the day is crucial for metabolism, hormone regulation, and muscle preservation

• How prioritizing self-care and modeling it for children helps break the cycle of parental over-sacrifice

• Why strength training is more effective than cardio for long-term body composition and metabolic health

• The mounting stress, family pressures, and reduced self-care that many women face in their 40s and 50s

• How synthetic hormones in oral contraceptives disrupt thyroid, testosterone, and reproductive hormones

• How GLP-1 agonists can improve weight loss, food freedom, and metabolic flexibility

• How supporting adrenal health enhances energy, balances hormones, and improves metabolic flexibility

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. Mary Claire Haver

• On her website

• Instagram and TikTok

• The Galveston Diet Book

Ep. 308 Weight Gain in Middle Age, Perimenopause and Inflammation with Mary Claire Haver

Connect with Dr. Rocio Salas-Whalen

• On her website

• Instagram

Ep. 384 Why Weight Loss is Complex: Obesity’s Multi-Factorial Nature with Dr. Rocio Salas-Whalen

Connect with McCall McPherson

• Modern Thyroid Clinic

• On Instagram and TikTok

• Modern Thyroid and Wellness Podcast

• Thyroid Lab Guide

Ep. 282 Thyroid Health: Hormones, Medications & Weight Loss with McCall McPherson

Dr. Fung is a nephrologist and a prominent figure in the intermittent fasting and low-carb space. He has made significant contributions as a founding member of The Fasting Method, providing evidence-based guidance on weight loss and blood glucose management through low-carb diets and intermittent fasting. He has written several books, including The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code. 

In our discussion today, we look at the forecast for metabolic health in 2024, exploring how the growth of the diabetes population relates to the effects of the pandemic and addressing the conflict of interest with organizations like the ADA and registered dieticians. Dr. Fung shares some of his biggest frustrations, including the shallow and myopic thinking amongst those focusing on calories in and calories out, and we get into various facets of metabolic health, from the nuanced influences of gender, puberty, perimenopause, and menopause to hedonistic eating, sarcopenia, bio-individuality, and therapeutic fasting. Dr. Fung also shares his perspective on GLP-1s, shiftwork, supplements, and more.

Join us for valuable insights on various aspects of metabolic health and how they impact our well-being.

IN THIS EPISODE YOU WILL LEARN

• How the influence of food companies has led dieticians and diabetes associations to focus on moderation instead of a balanced diet

• Dr. Fung shares his frustration with the lack of progress in addressing the diabetes issue

• How hormones impact weight gain and hunger

• Why does focusing on calories in and out not provide the solution to weight loss?

• How intermittent fasting can help to control hormonal issues

• How middle-aged women need to find balance when fasting to maintain muscle mass and avoid sarcopenia

• How intermittent fasting can lead to increased strength despite losing muscle mass 

• What causes shift workers to gain weight?

• The potential drawbacks of using GLP-1 drugs for weight loss

• Why magnesium deficiency is a common problem in modern society

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

• ⁠Website⁠

• ⁠Twitter ⁠and ⁠YouTube⁠

• ⁠The Fasting Method⁠

• Dr. Fung's ⁠books⁠

Previous Episode Featuring Dr. Jason Fung

⁠Ep. 121 – The Truth About Diabetes, Kidney Disease and Insulin Resistance with Dr. Jason Fung⁠

In our discussion, we explore the transgenerational impact of obesity as a complex, chronic, and deeply multifactorial condition. We discuss the effects of environmental exposures and trauma, the essential role of education in overcoming weight-loss resistance and managing obesity, and the physiological changes women experience in the perimenopause-to-menopause transition. We explain the importance of body positivity and image, reframing our thoughts around obesity and being overweight, and why building and maintaining muscle is non-negotiable. We dive into the physiology of GLP-1 medications and specific targets for women in perimenopause and menopause, ways to address weight-loss stalls, and the effects of the weight bias so deeply entrenched in our society. Dr. Salas Whalen also shares her thoughts on alternatives and additions to GLP-1 therapies, clarifying the importance of protein and strength training while using GLP-1 drugs. 

This conversation with Dr. Salas-Whalen is truly invaluable, and I highly recommend her upcoming book, Weightless.

IN THIS EPISODE, YOU WILL LEARN:

• What people come to understand about “normal eating” after starting GLP-1s

• How GLP-1s interrupt the binge–guilt–shame cycle

• The role GLP-1s play in helping people stay in control of food rather than letting food control them

• Strategies for avoiding side effects when using GLP-1 medications

• Why certain foods trigger problems on injection days

• Importance of proper guidance to prevent severe side effects

• The impact a prescriber’s guidance has on your success with GLP-1s

• Why treatment plans must be tailored to each patient’s needs and metabolism

• Factors doctors consider when deciding whether to add additional medications to a GLP-1 plan

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. Rocio Salas-Whalen

• Website

• On social media: @drsalaswhalen

• Dr. Rocio’s Book, Weightless - Pre-order now! (Releases 12-30-25)

In response to a question from Catherine, we unpack the timing hypothesis in this episode, exploring the cardiovascular nuances and clarifying why individualized care truly matters.

IN THIS EPISODE, YOU WILL LEARN:

• Cardiovascular and metabolic benefits of starting hormone therapy within about 10 years of menopause onset

• What the timing hypothesis really means in clinical practice

• Why feeling better does not necessarily imply long-term disease risk has been reduced

• How endothelial (blood vessel) health influences the effectiveness of hormone therapy 

• Why metabolic changes after menopause matter more than most women realize

• How their hormone therapy decisions must change as women move further beyond menopause 

• Risks and benefits of oral versus transdermal hormone delivery

• Value of shared patient-clinician decision-making 

• How lifestyle habits and risk assessment form the foundation for safe, effective, and personalized hormone therapy decisions

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

In our discussion, we explore the impact of the Flexner Report, including how it has reshaped our medical system and clinical guidelines, expanded the definition of disease, and influenced critical thinking. Drs. Lazris and Roth explain how challenging established medical dogma becomes even more problematic within a Flexnerian framework. They examine the prevalence of ineffective and costly procedures, the manipulation of research studies, the role of documentation in medical literature, and the impact of terms like non-compliant and histrionic on the quality of patient care. They also clarify what actually happens with screening measures and how patients can find excellent care. 

Their book, A Return to Healing, is truly a love letter to their communities. It is a must-read for anyone seeking to understand the complexities of our current medical system and how it has gotten derailed.

IN THIS EPISODE, YOU WILL LEARN:

• Why doctors should question dogma and think critically rather than just following medical guidelines

• How medical training encourages standardized testing and discourages nuanced and patient-centered thinking

• How our profit-driven system rewards procedures and prescriptions over proper patient care

• Why drugs can sometimes cause more harm than good, and how elderly patients often suffer due to overprescribing

• How drug companies manipulate statistics to make small benefits seem huge

• Why patient noncompliance can often mean informed refusal rather than ignorance or defiance

• How biased medical documentation may unfairly target women and minorities

• Modern fast-food-type medicine and eroding trust within the doctor–patient relationship

• Why shared decision-making is meaningless in a system built on one-size-fits-all dogma

• Protecting yourself within a dysfunctional medical system

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 Lazris and Dr. Alan Roth

• On their⁠ website⁠
• Email Dr. Lazris: ⁠alazris50@gmail.com ⁠
• Email Dr. Roth: ⁠aroth@jhmc.org ⁠   

Dr. Tabatha is a triple board-certified OB/GYN specializing in menopause and functional medicine. She has a wonderful podcast called The Gutsy Gynecologist Show and is often referred to affectionately as the Gutsy Gynecologist. Dr. Tabatha was with me in two previous podcast episodes, ⁠#206⁠ and ⁠#212⁠, and both are in the top twenty downloaded podcasts in the last 18 months!

Many women suffer unnecessarily when going through perimenopause and menopause. Dr. Tabatha and I have an AMA (Ask Me Anything) episode today. We discuss weight gain related to perimenopause and menopause, issues with estrogen replacement therapy, how many different factors can impact libido, how to address a partial hysterectomy and HRT, and bioidenticals versus synthetic hormones. We also get into lab work, skin reactions relative to perimenopause and menopause, emotional eating, leptin resistance, and many other topics. 

I’m grateful for all the great questions and have no doubt this episode with Dr. Tabatha will be another fan-favorite!

IN THIS EPISODE YOU WILL LEARN:

• Why do too much estrogen and too little estrogen both cause weight gain? 

• How fragrances and plastic contribute to the imbalance between estrogen and progesterone.

• How changing to organic tampons and pads, or using a Diva cup, can be a game-changer for women.

• Should women who have had a partial hysterectomy and are on HRT still check progesterone and testosterone levels and fast like a post-menopausal female?

• Dr. Tabatha shares her thoughts on plain estradiol versus Biest and Triest.

• Dr. Tabatha offers her recommendations for a healthy 48-year-old female with zero libido.

• What can a 17-year-old with high testosterone do to get her testosterone level within the normal range?

• Is there a biological or mindset issue at play if you never feel full and always want to eat, irrespective of how healthy or satisfying the foods you eat are?

• The benefits of fasting. 

• What can we do to support our pelvic joints?

• How do our hormones affect our 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

Connect with Dr. Tabatha Barber

On her ⁠website⁠

⁠The Gutsy Gynecologist Show⁠

⁠Episode 206 Pt 1: A Deep Dive into Perimenopause- Hormonal Imbalances and Birth Control with Dr. Tabatha Barber⁠

⁠Episode 212 Pt. 2: A Deep Dive into Hormonal Imbalances and Menopause with Dr. Tabatha Barber⁠

Books mentioned:

⁠The XX Brain⁠ by Lisa Mosconi

In our conversation, we dive into palpitations, which are a common complaint among perimenopausal and menopausal women. We explore red flag symptoms, the physiological effects of progesterone, estrogen, and testosterone as they relate to heart arrhythmias, EKG changes during the perimenopause-to-menopause transition, and wearable technologies. We unpack the differences between benign and more concerning arrhythmias, risk factors for atrial fibrillation, and the process of taking a thorough history, ordering the correct tests, and using imaging or sleep studies when appropriate. We cover treatment pathways, from lifestyle modifications to medications, channelopathies, and the genetic propensities for conditions such as Long QT, Brugada Syndrome, WPW (Wolff-Parkinson-White syndrome), and sudden cardiac death. We also highlight the importance of genetic testing for individuals with a family history of those conditions.

Today’s conversation with Dr. Sanjay Bhojraj is full of practical wisdom and clinical pearls, so you will most likely want to listen to it more than once.

IN THIS EPISODE, YOU WILL LEARN:

• Why thyroid function should always be taken into account when assessing heart rhythm issues  

• How stress and life circumstances can trigger palpitations 

• The benefits of magnesium supplementation for supporting heart health

• What ventricular arrhythmias (from the bottom chambers) and atrial arrhythmias (from the top chambers) are commonly related to

• The value of monitoring for identifying the nature and severity of arrhythmias

• How sleep apnea can increase the risk of arrhythmia  

• The importance of exercise, stress management, and healthy lifestyle habits for supporting heart rhythm

• Why certain arrhythmias may require procedural interventions

• Why various types of athletic activity matter when evaluating arrhythmias

• How genetic factors can impact specialized heart assessments

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. Sanjay Bhojraj

• On his website

• On social media: @DoctorSanjayMD

• The Curious Cardiologist Podcast

When I had my fifth colonoscopy yesterday, I shared the before-and-after experience online and received a flood of responses. Healthcare professionals thanked me for the transparency, while many followers admitted they were anxious, postponing their own procedures, or worried about the small likelihood of complications. 

With my own strong family history of precancerous polyps and years of firsthand experience, I wanted to dive deeper so I can speak from both knowledge and empowerment.

Join me as I unpack the facts to dispel your fears and bring a sense of calm confidence to this potentially life-saving procedure.

IN THIS EPISODE, YOU WILL LEARN:

• How the rising incidence of colorectal cancer in younger women has led to a need for earlier detection 

• How colorectal cancer symptoms often get misattributed to stress, perimenopause, hemorrhoids, or other hormonal changes

• The risk factors of colonoscopies

• Various types of colonoscopy prep 

• How colonoscopy prep impacts the gut microbiome

• How probiotics can help reduce post-colonoscopy GI symptoms

• What women need to know about sessile serrated polyps

• How perimenopause and menopause alter colorectal cancer risk in women

• What major clinical trials reveal about prevention and long-term protection

• Some alternatives to traditional colonoscopy

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:

• Risk of colorectal cancer seven years after flexible sigmoidoscopy screening: randomised controlled trial 

• Once-only flexible sigmoidoscopy screening in prevention of colorectal cancer: a multicentre randomised controlled trial

• Effect of Colonoscopy Screening on Risks of Colorectal Cancer and Related Death

• Response: Re: Mobile Phone Use and Brain Tumors in Children and Adolescents: A Multicenter Case–Control Study

• Once-Only Sigmoidoscopy in Colorectal Cancer Screening: Follow-up Findings of the Italian Randomized Controlled Trial—SCORE 

• Blood Test Could Provide Colonoscopy Alternative for Colorectal Cancer Screening

• Alteration in gut microbiota after colonoscopy: proposed mechanisms and the role of probiotic interventions

• Adverse events related to colonoscopy: Global trends and future challenges 

In our conversation, we explore how cultural and racial factors influence care for women, particularly during the menopausal transition. We discuss the heart disease risk of women with a baseline of inflammation and insulin resistance, the effects of allostatic load on minority women, why cognitive health is crucial, the impact of alcohol, and why the current medical model is a systemic failure that gaslights women. We also examine the impact of pelvic floor therapy, appropriate pelvic examinations, specific autoimmune vulvar conditions, and how oral contraceptives affect sexual health, and Dr. Rahman shares her recommendations for preventing frailty and loss of independence.

I am a big admirer of Dr. Rahman’s work and look forward to having her join us again after her new book is published.

IN THIS EPISODE, YOU WILL LEARN:

• Why Hormone Replacement Therapy alone might not solve all menopausal genital issues

• How pelvic floor issues can even affect women who have not given vaginal births

• What a routine Pap smear can miss, regarding vulvar and vestibular health

• What a simple Q-tip test can reveal about vulvar pain

• How untreated pain can create a cycle of pelvic floor problems

• How local hormone therapy can target vulvar and vestibular pain where systemic hormones may fall short

• The benefits of trauma-informed exams 

• The value of integrating pelvic floor therapy with local hormone treatment 

• How long-term birth control use might affect vulvar tissue

• What to consider for balancing contraception with sexual health

Bio: Dr. Sameena Rahman

Dr. Sameena Rahman is a board-certified OB/GYN, sex-med gynecologist, menopause specialist, and a clinical assistant professor of OB/GYN at the Northwestern Feinberg School of Medicine.  She is the founder of the GYN & Sexual Medicine Collective, a successful concierge practice that emphasizes evidence-based medicine, and an affiliate of Ms. Medicine. Dr. Rahman is dedicated to evaluating and treating each patient with compassion, trauma-informed care, and an awareness of personal bias. Additionally, she hosts the podcast Gyno Girl Presents: Sex, Drugs & Hormones and will release her first book, Brown Girls Disease? A Guide To Sexual Health and Empowerment through a South Asian Lens in 2026. 

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. Sameena Rahman

• The GSM Collective

• Dr. Sameena Rahman on Instagram (@gynogirl)

• Gyno Girl Presents Sex, Drugs and Hormones (Podcast)

Resources

• Find a practitioner to assist with your sexual concerns

• The International Society for Vulvo Vaginal Diseases

• The National Vulvodynia Association

• Prosayla (Female Sexual Health Education)

In our discussion, we explore why the scale is an ineffective measure of success in our culture, particularly for women. We dive into the effects of body image and dysfunctional relationships with our bodies, contrasting self-hate patterns with self-love patterns. We look at ways to train differently in middle age with the challenges of perimenopause and menopause, and consider the impact of physiological changes during pregnancy and the postpartum period. We also cover signs of overtraining and intuitive nutrition and address many listeners' questions about reverse dieting, hormetic strategies, and authenticity. 

I am sure you will love this conversation, and I look forward to having Sal back on the show in 2024.

IN THIS EPISODE YOU WILL LEARN:

• The limitations of relying solely on weight as a measure of success in health and wellness

• Why we should focus on the full scope of fitness and diet rather than a specific number or metric

• How patterns of self-hatred can lead to unhealthy behaviors 

• How to practice self-care with exercise and a healthy diet

• Why exercise routines should be founded on factors like sleep, stress, fitness levels, and diet

• The importance of starting with small, manageable steps toward self-care and weight loss

• Why strength training is the most effective exercise for women in perimenopause and menopause

• How high-performing athletes prioritize recovery and rest to prevent burnout and injury

• Post-pregnancy muscle recruitment patterns and exercises

• Diet and nutrition for improved mental clarity and physical performance

• The benefits of strength training for muscle growth and hormone balance

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 Sal Di Stefano

• On ⁠YouTube⁠

• ⁠Mind Pump Podcast

In our conversation today, we’ll explain how you can reframe menopause as an evolutionary upgrade. We dive into the neurochemical shifts that occur in menopause, exploring Carol Gilligan's work, the purpose of menopause, the influence of the Gen X generation, and how trauma influences our perimenopause and menopause experiences. We unpack the role of oxytocin, clarify why clutter is problematic, and discuss the effects of environmental psychology. We also highlight the critical importance of bioindividuality at this stage of life, and Dr. Mindy shares the books she likes and recommends.

This discussion with Dr. Mindy is personal and deeply philosophical, inviting you to contemplate ideas that will continue to resonate with you long after it ends.

IN THIS EPISODE, YOU WILL LEARN:

• How setting boundaries improves relationships and preserves energy in midlife

• Why children transitioning to adulthood must be allowed to handle responsibilities

• How parental over-involvement can hinder the independence of young adults

• How the neurochemical shifts in perimenopause and menopause alter women’s emotional responses and priorities

• The value of novelty and new experiences for supporting mental and emotional health

• How clutter impacts stress levels, especially during hormonal changes

• The benefits of creating calm environments to regulate the brain and emotional system

• How downsizing can bring profound peace and freedom

• Why solitude and personal space are essential for self-regulation in midlife

• How menopause creates the need for recalibrating relationship boundaries

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. Mindy Pelz

• On⁠ YouTube⁠

• ⁠Age Like A Girl (Website)⁠

• ⁠Pre-order a copy of Age Like A Girl

Dr Dayspring is an esteemed expert on internal medicine and clinical lipidology. He is likely one of the most influential worldwide lipid experts, so I am thrilled to have him back with me to dive into various topics related to listener questions, including the impact of hormone replacement therapy on lipid changes, methods of administration, and why bioidentical hormone replacement therapy is preferable for managing both menopausal symptoms and lipid health. We discuss medications, including PCSK9 inhibitors and GLP-1s, as well as intermittent fasting, lipids, and cardiovascular disease risk. We also examine how heart disease develops gradually, over time, the impact of stress and lifestyle, and Dr. Dayspring shares the labs he recommends beyond traditional lipids, ApoB, and LpA. In our discussion, Dr. Dayspring noted that he was not in a position to speak about GLP-1 therapies or microdosing. Since I received many questions from listeners on those topics, I will host a future solo AMA to address some of their concerns.

Today's conversation with Dr. Tom Dayspring is truly invaluable, and I trust you will walk away with valuable insights you can share with your healthcare providers. We created a PDF - cynthiathurlow.com/lipids -  specifically for listeners that outlines key labs to discuss with your providers and questions to ask them to help you advocate for your own health and your family members' health.

IN THIS EPISODE, YOU WILL LEARN:

• Why being physically fit does not always eliminate the risk of heart problems arising

• How ApoB and cholesterol contribute to heart disease over decades

• Why the early testing of risk factors is essential

• How chronic stress increases the risk of heart disease 

• How high cortisol affects insulin sensitivity and glucose regulation

• How stress impacts endothelial and nitric oxide function

• The link between low Omega-3 levels and heart problems

• How insulin resistance degrades heart health

• How high homocysteine levels can impair endothelial function and contribute to cardiovascular problems

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

• On X (@DrLipid)

• On LinkedIn

Today, I speak with Dr. Stephanie Venn Watson, a veterinary epidemiologist and the co-founder and co-CEO of Serafina Therapeutics. She has worked with the World Health Organization, DARPA, and the US Navy. She has over 70 patents and has authored more than 80 peer-reviewed scientific papers, and her discoveries have featured on NPR, Science Friday, BBC, NBC, and National Geographic. Her groundbreaking discoveries around the health benefits of C15:0 are the topic of a recent book.

In our conversation today, we explore longevity molecules and geno-protective molecules, why they matter, and how they work. We cover the basics of rapamycin and glucophage, then dig into the growing body of research on longevity and lifespan, specifically looking at C15:0, what it is, what it does, why it’s important, and how it’s the first essential fatty acid discovered in decades. We look at its wide-ranging pleiotropic effects on metabolic health, mood, sleep, the brain, gut, and immunity, as well as the signs of low C15:0 levels and the specific labs that can identify a deficiency. We also talk about the benefits of supplementation and improved bioavailability. 

Since I have been taking C15:0 myself over the last four to five months and noticed improvements in my recovery and sleep, I’m excited to share this informative and helpful conversation, humbly dedicated to the essential saturated fatty acid, C15:0.

IN THIS EPISODE, YOU WILL LEARN:

• The role C15:0 plays in guiding the aging process and new findings about its benefits for the immune  system, brain, and longevity

• C15:0’s emerging importance as a key player in metabolic balance

• What Dr. Venn-Watson’s animal studies revealed about the mechanisms of aging in humans

• Why women in midlife become more vulnerable to shifts in immune quality and cellular resilience

• The ways nutritional deficiencies can appear in blood markers long before symptoms develop

• What occurs with red blood cell stability and aging markers when C15:0 levels are too low

• Which biomarkers are now being considered early indicators of biological aging

• Formulation features of C15:0 that enhance its bioavailability

• The multiple bodily systems that can benefit from supplementing with C15:0

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) ⁠https://www.facebook.com/groups/themidlifepause⁠
• Cynthia’s ⁠Menopause Gut Book ⁠is on presale now!
• Cynthia’s ⁠Intermittent Fasting Transformation⁠ Book
• ⁠The Midlife Pause supplement line⁠
• ⁠Fatty 15⁠

Connect with Dr. Stephanie Venn-Watson

• ⁠Fatty 15⁠
• ⁠Discover C15:0⁠
• ⁠Seraphina Therapeutics⁠
• ⁠LinkedIn⁠⁠

⁠

In our conversation, we dive into the toxic diet industry and how it profits from repeatedly delivering wrong messages. We explore physiological changes in body composition that contribute to poor metabolic health and inflammation, the dangers of ectopic fat, and the influence of our environment. Dr. Davis explains the weight loss Ponzi scheme and how muscle loss drives changes in body composition. We also unpack the gut-muscle axis, the role of the microbiome in muscle building, SIBO and treatment options, and examine the broader effects of oxytocin on body composition, touching on the benefits of replacing lost biological compounds, like collagen and hyaluronic acid, the impact of Max, the microbiota, and accessible carbs, along with practical takeaways to support healthier living and better body composition.

This conversation with Dr. Will Davis is incredibly insightful, and I look forward to having him back to discuss the female and vaginal microbiomes.

IN THIS EPISODE, YOU WILL LEARN:

• The specific probiotic strain that influenced body composition in a clinical trial

• The benefits of fiber for your metabolism and fat distribution

• The role of collagen and hyaluronic acid in joint, skin, and vascular health

• How animal-based fibers affect the microbiome differently from plant fibers

• The value of fermented foods for cultivating beneficial gut microbes

• The long-term risks of restrictive diets 

• How declining estrogen alters immune function in women

• The lasting impact of antibiotics and past treatments on gut microbiota

• How to prepare your gut for a thriving microbial ecosystem

• The surprising effects of foundational probiotic interventions on mood and social behavior

Connect with Cynthia Thurlow  

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

Connect with Dr. William Davis

• On his website 

• YouTube

• Blog

• Defiant Health (Podcast)

• Books

In our conversation, we discuss the challenges of providing evidence-based medicine, and Nick shares his personal story of overcoming inflammatory bowel disease with a ketogenic diet. We explore the research on statins reducing endogenous GLP-1 production, highlighting the importance of staying curious. We also clarify the different types of type 2 diabetes, the effects of biomolecular aging, and different perspectives on Lp(a). 

Nick always provides thoughtful and valuable insights on a range of topics. His Substack is one of my favorites, sharing several ways to enhance your learning process, as a clinician or a layperson.

IN THIS EPISODE, YOU WILL LEARN:

• How his struggle with inflammatory bowel disease led Nick to realize that the evidence-based care of western medicine is not always the best type of care, and how a ketogenic diet saved his life

• How a recent study highlighted several major physical issues statins cause, yet it went largely unnoticed in medicine and the media

• The need for clinicians to inform their patients about the potential side effects of their medications

• How physicians tend to ignore evidence in favor of one-sided messaging that erodes trust and undermines informed care

• The importance of remaining curious and acknowledging that what you learned initially might be incorrect

• How technological advances will make personalized medicine the future of healthcare

• The limitations of traditional one-size-fits-all randomized controlled trials

• The sub-phenotypes of type 2 diabetes

• How enzyme inhibitors (like statins) disrupt the gut microbiome

• How metabolic health and oxidative stress affect Lp(a), and how vitamin C can potentially reduce its impact

Bio: Nick Norwitz

Nick Norwitz, MD, PhD, is a researcher-educator whose mission is to “Make Metabolic Health Mainstream.” He graduated Valedictorian from Dartmouth College, majoring in Cell Biology and Biochemistry, before completing his PhD in Metabolism at the University of Oxford and his MD at Harvard Medical School. 

Nick has made a name for himself as a clinical research and metabolic health educator, speaking and writing on topics ranging from brain health, the microbiome, and mental health to muscle physiology, mitochondrial function, and cholesterol and lipids. His mantra is “Stay Curious.”

Connect with Cynthia Thurlow  

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

Connect with Nick Norwitz

• On YouTube, X, and Instagram

• His Substack

Dr. Wright is a great advocate for women's health, well-known and highly regarded for her frequent media appearances and thought leadership. In our discussion, we cover the importance of menopausal literacy and the impact of musculoskeletal syndrome in menopause, focusing on the critical decade, bone health, risk factors, and how to assess muscle strength. Dr. Wright shares her formula for strength training, and we explore the benefits of Zone 2 sprint training, examining the importance of V02-Max testing, particularly for frail individuals. We also address common musculoskeletal issues and essential lifestyle practices for maintaining orthopedic health. 

This insightful conversation with Dr. Vonda Wright is one of my top picks on the podcast. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:

• What menopausal literacy means

• The symptoms of musculoskeletal syndrome during menopause

• The roles estrogen and testosterone play in the musculoskeletal system

• Why it is essential to focus on your health and notice any hormonal changes in the critical decade between the ages of 35 and 45 

• How the loss of loss of muscle mass and strength can lead to frailty and a risk of falling in middle-aged patients

• Why women must base their decisions regarding estrogen on facts

• The benefits of making smart nutrition, exercise, and sleep your priorities

• The exercise Dr. Wright recommends for improving cardiovascular fitness

• How weightlifting and trampoline rebounding in midlife supports bone health 

• How to use how to use V02 Max data to track your fitness level

• Some essential nutritional factors for supporting midlife health 

Bio:

Dr. Wright is a practicing double-boarded Orthopaedic Sports Surgeon, Author, Speaker, Researcher, and Innovator whose work stands at the intersection of Longevity / Women’s Health / Performance. Widely recognized for her thought leadership, Dr Wright is a frequent media and conference expert. Her innovative science-based approach is changing the lives of millions in mid-life.

Dr Wright practices in Lake Nona, Florida, and is the founder and CEO of Precision Longevity.

Connect with Cynthia Thurlow  

• Follow on X

• ⁠Instagram⁠

• ⁠LinkedIn⁠

• Check out Cynthia’s ⁠website⁠

• Submit your questions to ⁠support@cynthiathurlow.com⁠

Connect with Dr. Vonda Wright

• On her⁠ website⁠

• On⁠ Facebook⁠

• ⁠Instagram⁠

• ⁠X.com⁠

• ⁠LinkedIn⁠

• Leave a message on VIP Phone Number (407)-232-2334

Mike has a master's in Clinical Nutrition from the University of Bridgeport. He is a graduate of the IFM, applies functional medicine in clinical practice, and is a consultant lecturer who teaches leading-edge science in a concise format for progressive clinicians to prevent chronic diseases. 

In our discussion, Mike and I unpack the benefits of creatine monohydrate, highlighting the importance of ensuring the products we use are free of impurities. We explain how creatine monohydrate gets created, answer many listener questions, and describe current research specific to creatine monohydrate, discussing ways to support bone health, navigate dosing, and how to troubleshoot. 

This conversation with Mike Mutzel is truly invaluable, and I look forward to having him back on the podcast to dive a little deeper into the science. 

IN THIS EPISODE, YOU WILL LEARN:

• How creatine supports energy production across muscles, the brain, and other organ systems

• Why vegetarians and vegans should take creatine

• What to consider when choosing high-quality creatine supplements

• Dosing strategies based on diet, exercise, sleep, and individual needs

• How taking creatine with electrolytes while exercising can improve absorption

• Benefits of supplementing with amino acids alongside creatine for illness, recovery, or when protein intake is low

• Adjusting your creatine dosage for sleep, travel, or exercise demands

• How creatine supports bone and muscle health 

• The value of creatine for the eyes and ears

Connect with Cynthia Thurlow  

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

Connect with Mike Mutzel

• On his website

• YouTube

• Instagram

• High Intensity Health Podcast

Creatine Research:

• Creatine in Women's Health: Bridging the Gap From Menstruation Through Pregnancy to Menopause

• Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women

• Creatine Supplementation (3 g/d) and Bone Health in Older Women: A 2-Year, Randomized, Placebo-Controlled Trial

• Creatine Supplementation in Depression: A Review of Mechanisms, Efficacy, Clinical Outcomes, and Future Directions

• The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA): A Randomized Controlled Trial

Dr. Dayspring graciously agreed to return today for an Ask Me Anything episode, where we explore how lipids change as we navigate the perimenopause-to-menopause transition and discuss the significance of bioindividuality, inflammation, vascular health, and endothelial function in the context of changing estrogen levels. Dr. Dayspring also clarifies how visceral fat affects lipid levels, and we discuss testing for cardiovascular disease, the relevance of particle size, LPIR scores, and physical markers of insulin resistance. 

Stay tuned for today’s valuable and fascinating conversation. I will share the second AMA with Dr. Dayspring later this fall.

IN THIS EPISODE, YOU WILL LEARN:

• How estrogen loss impacts lipid metabolism in midlife

• Shifts in vascular health that occur during the menopause transition

• What makes endothelial function central to long-term health?

• Why triglycerides matter more than you think

• How variations in LDL particle size influence cardiovascular risk

• What standard cholesterol tests could miss about your cardiovascular health

• How inflammation can alter your lipid profile

• How your genes and lifestyle shape your lipid profile

• Markers women need to track over and above standard cholesterol tests

• How menopause reshapes women’s cardiovascular risk profile

Connect with Cynthia Thurlow  

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

Connect with Dr. Thomas Dayspring

• On X (@DrLipid)

• On LinkedIn

Karen is a nurse with over 30 years of experience. She is on a mission to transform healthcare through innovative business ventures. She has assisted in revolutionizing traditional continuing education by aligning with research on how nurses learn and retain knowledge most effectively, ultimately to improve patient outcomes.

Wendy has over two decades of experience in the wellness and healthcare continuing education industry. She has a strong passion for holistic health and is committed to advancing education. She has played a pivotal role in developing innovative and impactful programs to bridge the gap between traditional medical practices and emerging wellness trends.

In our conversation, we explore the evolution of continuing professional education, now referred to as continuing professional development. We examine why triggering our learning response truly matters, why self-directed learning is the future, and the current challenges with continuing education regarding delivery and time constraints. We also dive into deprogramming from past training methodologies and discuss the current ANCC guidelines, various types of learning, and the benefits of sapiency for supporting continuing education and reflective practice through artificial intelligence. 

This discussion is relevant for medical providers and all interprofessionals, including clergy, attorneys, and other healthcare professionals. It is definitely one you will want to revisit.

IN THIS EPISODE, YOU WILL LEARN:

• How reflective practice is transforming continuing education for healthcare professionals

• The value of self-directed learning over traditional, prescriptive CE methods

• How AI-guided reflection personalizes knowledge acquisition and retention

• The role of interprofessional conversations in accelerating practical learning

• How clinicians can earn CE credits by exploring topics relevant to their practice

• The benefits of panel discussions and expert debates for integrating new research

• How freedom in learning encourages critical thinking and intellectual curiosity

• The impact of moral injury and cognitive dissonance on clinical decision-making

• How structured programs support clinicians transitioning to self-directed learning

• The benefits of reflective practice for bringing research evidence into daily patient care

Connect with Cynthia Thurlow  

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

Connect with Karen DiMarco and Wendy Harrold

• Sapience

• Email: hello@sapiencepro.co