Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

Welcome to the latest Midlife Minute. Today, we’re discussing how oral contraceptives and Depo Provera can impact women’s bone health over time.Stay tuned as I walk you through the research, prescribing trends, and ways women can support their bone health. IN THIS EPISODE, YOU WILL LEARN: How peak bone mass in adolescence affects bone health later in life How oral contraceptives can interfere with the bone development of young women The lack of informed conversations about the bone health risks associated with long-term contraceptive use Why Depo Provera may have a stronger impact on bone density than oral contraceptives The importance of nutrition and strength training for supporting bone health How hormonal contraceptives can affect the gut microbiome and immune system What you need to consider regarding your bone density and long-term health if you’ve been using oral contraceptives or Depo for many years Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Resources: Depot medroxyprogesterone acetate, oral contraceptives and bone mineral density in a cohort of adolescent girls doi:10.1016/j.jadohealth.2004.07.005 Oral Contraceptive Use and Bone Density Change in Adolescent and Young Adult Women: A Prospective Study of Age, Hormone Dose, and Discontinuation doi:10.1210/jc.2010-3027 Adolescent use of combined hormonal contraception and peak bone mineral density accrual: A meta-analysis of international prospective controlled studies doi:10.1111/cen.13932 No need to specialize: reproductive health is for all adolescents doi:10.1016/j.jpag.2006.01.055 Injectable Hormone Contraception and Bone Density: Results from a Prospective Study doi:10.1097/00001648-200209000-00015 Hormonal contraception and the development of autoimmunity: A review of the literature doi:10.1080/00243639.2017.1360065 Oral contraceptives, reproductive factors and risk of inflammatory bowel disease doi:10.1136/gutjnl-2012-302362 Combined oral contraceptive use and the risk of systemic lupus erythematosus doi:10.1002/art.24398 Oral Contraceptives and Multiple Sclerosis/Clinically Isolated Syndrome Susceptibility doi:10.1371/journal.pone.0149094 The Experience of Surviving a High-Risk Pregnancy doi:10.1080/23293691.2016.1166104 Effects of 0.9 mg Recombinant Human Thyrotropin on Thyroid Size and Function in Normal Subjects: A Randomized, Double-Blind, Cross-Over Trial doi:10.1210/jc.2004-0914

Today, I’m delighted to welcome Craig Emmerich as my guest. He's an electrical engineer and bestselling author who works closely with his wonderful wife, Maria. Craig has been following a keto diet for over 17 years and a carnivore diet for over six years to help him overcome chronic Lyme disease and inflammatory response syndrome. Focusing on the science of human nutrition, he has helped thousands of clients regain their health and vitality. In today’s discussion, we explore the principles of metabolic health, the role of ultra-processed foods, the bliss point, and the loss of nutrient density. We examine midlife changes in metabolic health and body composition, and highlight the critical importance of metabolic flexibility and adequate protein intake. Craig clarifies why body composition should be considered rather than the scale and explains how he determines carbohydrate tolerance. We also examine the research on the gut microbiome, the insulin-fat cell relationship, insulin resistance, fasting, and the protein-sparing modified fast as strategies for weight loss, and discuss leptin resistance, alcohol, the effects of cortisol and sleep on the hormone cascade, and troubleshooting women’s midlife challenges around HRT, hydration, electrolytes, and body composition shifts. Stay tuned for today’s informative discussion with Craig Emmerich, who has recently launched a new book, The Art of Metabolic Health, that he and his wife co-authored. IN THIS EPISODE, YOU WILL LEARN: The importance of consuming whole foods and prioritizing your protein intake How companies engineer foods to encourage overeating Why body composition matters more than the number on the scale How building and maintaining muscle helps to improve insulin sensitivity and metabolic health Why adequate protein intake is essential for maintaining and improving bone density How your carbohydrate intake should be tailored to suit your personal goals, health status, and your response to different foods How insulin resistance develops Why alcohol can interfere with fat loss efforts How inadequate sleep can worsen insulin resistance Bio:  Craig Emmerich Craig Emmerich, who graduated in Electrical Engineering, has spent the last 16-plus years researching nutrition and working with thousands of clients alongside his wife, Maria Emmerich. He is an international bestselling author of “Keto: The Complete Guide” and “The Carnivore Cookbook”. He uses his knowledge of how our bodies work to help clients heal and lose weight, leveraging their biology to make it easier. Craig has helped hundreds of thousands of people regain their health and vitality with a strong focus on the science of human nutrition. Craig has been keto for over 17 years and carnivore for over 6 years to help treat his chronic Lyme disease and CIRS pain. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Craig Emmerich On his website

I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients.  In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils, as well as the significance of visceral fat. You will not want to miss this invaluable discussion with Dr. Ken Berry. IN THIS EPISODE YOU WILL LEARN: Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietitian claimed that ultra-processed foods are acceptable. How media sources are losing their credibility The vital part social media plays in changing the narrative and holding media sources accountable Why consumers must stay informed and be proactive in their health choices  The health implications of eating ultra-processed foods Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like Ozempic for children.  The benefits of eating whole foods  Dr. Berry shares his three rules for a healthy diet. Why we need to avoid sugar and seed oils How following a low-carb diet can help reduce visceral fat. Dr. Berry introduces the American Diabetes Society and explains its mission. Bio:  Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha and their children on a farm in Holladay, Tennessee. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Ken Berry On his ⁠website⁠ ⁠YouTube⁠ Dr. Berry’s Books ⁠The American Diabetes Society ⁠

I’m delighted to connect with Dr. Catherine Clinton today. She’s a licensed naturopathic physician, author, and the Founder and Chair of the Quantum Biology Health Institute. With over 18 years of clinical and educational experience, she helps wellness seekers and healthcare practitioners understand health through a systems-based, quantum biology lens. Her work is dedicated to expanding our understanding of health by honoring the body’s intelligence and its relationship with light, water, and the environment. In today’s conversation, Dr. Clinton explains what quantum biology is and how light shapes circadian rhythms and hormone balance. We discuss the emerging science of structured water, grounding, fascia, mitochondrial health, and the gut's energetic environment, also exploring practical ways to support your health by paying attention to your body's relationship with its surroundings. Join us for a truly fascinating discussion on how light, water, energy, and environment can influence our health in ways we have never even considered. IN THIS EPISODE, YOU WILL LEARN: How quantum biology differs from conventional biology Why is natural morning light so important for our bodies? The disruptive effects of LED lighting Dr. Clinton explains what structured water is and the important role it may play in cellular function. How healthy mitochondria support cellular energy production, hydration, overall health, and longevity In addition to producing ATP, how the mitochondria can contribute to cellular hydration How the minerals in drinking water can help the water move into and around cells The value of grounding to support the electrical systems within the body Why fascia is increasingly viewed as an active communication network within the body Bio:  Dr. Catherine Clinton Dr. Catherine Clinton, ND, is a licensed naturopathic physician, author, and the Founder and Chair of the Quantum Biology Health Institute. With more than 18 years of clinical and educational experience, she helps wellness seekers and healthcare practitioners understand health through a systems-based, quantum biology lens. While in naturopathic medical school, her diagnosis of two autoimmune conditions and Lyme disease reshaped her understanding of healing and led her beyond conventional models. Dr. Clinton has published in peer-reviewed scientific journals, teaches internationally, and maintains a small clinical practice in Eugene, Oregon. Her work is dedicated to expanding our understanding of health by honoring the body’s intelligence and its relationship with light, water, and the environment. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Catherine Clinton On her website Order a copy of Dr. Clinton’s book, Optimize, and get free bonuses

Welcome to the latest Midlife Minute. Today, we’re exploring the benefits of creatine monohydrate, essential aminos, grass-fed beef liver, and Yolked (fortotropin). I explain how these products work together, the importance of resistance training and hormone optimization as foundational factors in midlife, and how supplements fit in. IN THIS EPISODE, YOU WILL LEARN: The benefits of using creatine monohydrate when training The value of essential aminos for muscle protein synthesis and reducing protein breakdown The nutrients provided by grass-fed beef liver What research suggests about how Yolked may relate to myostatin modulation, muscle hypertrophy pathways, and growth factor signaling Why I recommend using creatine, essential aminos, beef liver, and Yolked together as a stacked approach Why resistance exercise remains the primary signal for muscle growth The importance of hormone optimization for energy, muscle building, executive function, motivation, and recovery Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Resources:  Visit getkion.com/cynthia for 20% off. Yolked: Use the code CYNTHIA for 20% off Ancestral Supplements: Use the affiliate code CYNTHIA

Today, I am thrilled to connect with Dr. Linda Bluestein, a board-certified anesthesiologist and integrative pain medicine physician specializing in Ehlers-Danlos Syndrome, hypermobility spectrum disorders, and related conditions, including POTS, mast cell activation, and chronic pain. In our discussion, we discuss the invisible illness problem and complex medical illnesses, and Dr. Bluestein shares how being diagnosed with EDS in her 40s prompted her to pivot her career to focus on what is missing in medicine regarding those complex illnesses. We explore different types of hypermobility conditions and why women are disproportionately more affected by those conditions than men. We clarify what hypermobility means, the cluster of EDS, POTS, and MCAS, what to do when you have unexplained multi-system symptoms, and how AI can be beneficial. We also examine pain science, hypermobility, sympathetic overdrive, kinesiophobia, anesthesia considerations in connective tissue disorders, and the impact of midlife transitions, HRT, medical gaslighting, nervous system regulation, movement, nutrition, and validation and hope for patients with complex medical illnesses. I am delighted to share this informative conversation with Dr. Linda Bluestein with the Everyday Wellness community, and look forward to having Dr. Bluestein back to explore this topic further. IN THIS EPISODE, YOU WILL LEARN: How patients with complex symptoms often go from specialist to specialist, yet none of them connect the dots. How patients tend to be blamed when treatments fail How POTS diagnosis is often based on heart rate changes, even though it’s not primarily a heart rate condition How dysautonomia affects multiple body systems How, apart from joint flexibility, hypermobility can also involve skin, tissues, organs, and multiple body systems. How EDS, POTS, and MCAS can overlap The value of AI tools for helping patients organize complex symptom histories How sympathetic overdrive and kinesiophobia can worsen chronic pain The impact of medical gaslighting Bio:  Dr. Linda Bluestein Dr. Linda Bluestein is a board-certified anesthesiologist and integrative pain medicine physician who specializes in Ehlers-Danlos Syndromes, hypermobility spectrum disorders, and related conditions, such as POTS, mast cell activation, and chronic pain. She is the founder of Hypermobility MD and the host of the internationally recognized Bendy Bodies Podcast, where she bridges the gap between patients and clinicians by unpacking complex medicine through a pattern-based, whole-person lens. Dr. Bluestein is also an EDS patient herself, bringing both clinical expertise and lived experience to conversations about diagnostic delays, medical gaslighting, and compassionate, effective care. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Linda Bluestein Bendy Bodies Podcast Dysautonomia Support Network

I am delighted to have the privilege of reconnecting with Dr. Deb Matthew today. She joined me once before on Episode 259. She is a distinguished best-selling author, international speaker, and dedicated educator known as the Happy Hormone Doctor.  Cardiovascular disease is the number one killer of women in the United States, causing one of every 3.2 deaths among women annually. In our conversation today, Dr. Matthew and I delve into the realm of cardiovascular disease, exploring the benefits of hormone replacement therapy, essential laboratory testing, medications, and the neurocognitive changes that occur during perimenopause and menopause. We also focus on lifestyle, gut testing, and the all-time favorite topic: weight-loss resistance.  Stay tuned for today’s engaging, enriching, and enlightening discussion with Dr. Deb Matthew. IN THIS EPISODE YOU WILL LEARN: How HRT reduces the risk of cardiovascular disease  How long-term use of estrogen can reduce the risk of heart disease over time Why you should do a hormone panel before starting HRT How cortisol levels impact cardiovascular health How the coronary calcium score helps to predict heart attack risk Cholesterol markers and their significance in cardiovascular risk assessment Managing cholesterol levels in perimenopausal women The importance of addressing underlying hormonal imbalances in women to mitigate cognitive decline and lipid disorders The connection between gut health and brain fog How women’s testosterone levels impact their cognition and motivation Hormone imbalance and weight loss resistance in women  Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Deb Matthew On her ⁠website⁠ ⁠Facebook⁠ ⁠Instagram⁠ Dr. Deb Matthew’s book This is Not Normal on Amazon⁠  Previous Episode featuring Dr. Matthew ⁠Ep. 295: HRT’s Impact on Women’s Health Through Time with Dr. Deb Matthew⁠

I am honored to connect with Dr. Navaz Habib today. He is the Vagus Nerve Doc, a bestselling author, and host of the Health Upgrade podcast. In our discussion today, we look at what it takes to upgrade the vagus nerve, exploring how it is regulated, the role of vagal tone, and how it can be damaged with chronic stress. We examine the impact of allostatic load and dysregulation, and how midlife physiology compels us to proactively address our vagal tone. We cover the impact of acetylcholine and other neurotransmitters, and why key nutrients like choline and omega-3s are necessary for proper vagal tone, and we dive into hormetic stressors and safety, how HRV and vagal tone are assessed, and targeted strategies to enhance vagus nerve performance. Dr. Habib also discusses his Vagus Program, which provides tools to improve vagal tone. Stay tuned for this informative conversation with Dr. Habib. I look forward to inviting him back to continue the discussion. IN THIS EPISODE, YOU WILL LEARN: Dr. Habib describes the vagus nerve as the brake system of the autonomic nervous system, and explains how it connects to most major organs, working as a central communication highway What vagal tone is  Dr. Habib frames allostatic load in the context of a combined stress burden How “little t” trauma influences vagus nerve function and creates stress response patterns later in life Why midlife can be a period of increased stress sensitivity and autonomic dysregulation The key biochemical drivers of vagus nerve signaling and immune regulation How diaphragmatic breathing can directly influence vagus nerve activity What HRV actually measures, and how to interpret it correctly A practical framework of small interventions to build long-term autonomic flexibility Bio:  Dr. Navaz Habib Dr. Navaz Habib, aka "The Vagus Nerve Doc," is a best-selling author of 2 books - “Activate Your Vagus Nerve” and “Upgrade Your Vagus Nerve” and host of The Health Upgrade Podcast. After using functional medicine to overcome his own health challenges, Dr. Habib built Health Upgraded, an online health program implementing his VAGUS protocol, to guide parents and professionals to enhance their health by unlocking the healing power of the Vagus nerve to reduce the effects of stress and inflammation. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Navaz Habib On Instagram The Vagus Nerve Doc on YouTube Learn more about Dr. Habib’s Vagus Protocol and become part of the online community. Dr. Habib’s books: Activate Your Vagus Nerve and Upgrade Your Vagus Nerve

Welcome to the latest Midlife Minute. Today, I’m taking a closer look at oral contraceptive use in perimenopause and menopause, exploring how oral contraceptives work, how they suppress or blunt perimenopausal and menopausal symptoms, alter hormone signaling and testing, what women may experience when they stop taking them, and why the gut microbiome is an essential part of the conversation. IN THIS EPISODE, YOU WILL LEARN: How oral contraceptives suppress certain key signaling hormones, making it difficult to assess women’s menopausal status accurately What women may experience when transitioning off oral contraceptives How long-term oral contraceptive use can alter gut microbial function and inflammatory pathways The association between long-term oral contraceptive use and nutrient depletion Why the standard reproductive hormone markers used to assess menopause (especially FSH/LH) are unreliable while on the pill How the microbiome changes that occur as women age may compound the effects of previous oral contraceptive use Helpful dietary, microbiome, and lifestyle strategies to support women navigating the post-pill transition Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Resources:  Sitruk-Ware R, Nath A. Characteristics and metabolic effects of estrogen and progestins contained in oral contraceptive pills. Best Practice and Research: Clinical Endocrinology and Metabolism. 2013;27(1):13–24. doi:10.1016/j.beem.2012.09.004 Schaffir J, Worly BL, Gur TL. Combined hormonal contraception and its effects on mood: a critical review. European Journal of Contraception and Reproductive Health Care. 2016;21(5):347–355. doi:10.1080/13625187.2016.1217327 Panzer C, Wise S, Fantini G, Kang D, Munarriz R, Guay A, Goldstein I. Impact of oral contraceptives on sex hormone-binding globulin and androgen levels: a retrospective study in women with sexual dysfunction. Journal of Sexual Medicine. 2006;3(1):104–113. doi:10.1111/j.1743-6109.2005.00198.x Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. European Review for Medical and Pharmacological Sciences. 2013;17(13):1804–1813. PMID:23852908 Khalili H, Higuchi LM, Ananthakrishnan AN, Richter JM, Feskanich D, Fuchs CS, Chan AT. Oral contraceptives, reproductive factors and risk of inflammatory bowel disease. Gut. 2013;62(8):1153–1159. doi:10.1136/gutjnl-2012-302362 Flores R, Shi J, Fuhrman B, Xu X, Veenstra TD, Gail MH, Gajer P, Ravel J, Goedert JJ. Fecal microbial determinants of fecal and systemic estrogens and estrogen metabolites: a cross-sectional study. Journal of Translational Medicine. 2012;10:253. doi:10.1186/1479-5876-10-253 Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen-gut microbiome axis: physiological and clinical implications. Maturitas. 2017;103:45–53. doi:10.1016/j.maturitas.2017.06.025 Hua X, Cao Y, Morgan DM, Miller K, Chin SM, Bellavance D, Khalili H. Longitudinal analysis of the impact of oral contraceptive use on the gut microbiome. Journal of Medical Microbiology. 2022;71(4):001512. doi:10.1099/jmm.0.001512 Mihajlovic J, Leutner M, Hausmann B, Kohl G, Schwarz J, et al. Combined hormonal contraceptives are associated with minor changes in composition and diversity in gut microbiota of healthy women. Environmental Microbiology. 2021;23(6):3037–3047. doi:10.1111/1462-2920.15461 Seelig MS. Increased magnesium need with use of combined oestrogen and calcium supplementation. Magnesium Research. 1990;3(3):197–215. PMID:2133742 Donders GGG, Bellen G, Mendling W. Management of recurrent vulvo-vaginal candidosis as a chronic illness. Gynecologic and Obstetric Investigation. 2010;70(4):306–321. doi:10.1159/000314022 Krog MC, Hugerth LW, Fransson E, et al. The healthy female microbiome across body sites: effect of hormonal contraceptives and the menstrual cycle. Human Reproduction. 2022;37(7):1525–1543. doi:10.1093/humrep/deac094

Today, I’m thrilled to connect with Rowan Jacobsen. Rowan writes about science, nature, and the world’s lesser-explored corners for publications including Harper’s, Outside, The Atlantic, Scientific American, Smithsonian, and The New York Times, among others. He is the author of nine books, has lectured at Harvard and Yale, and has appeared on CBS, NBC, and NPR. In today’s conversation, we discuss his unique and fascinating new book, In Defense of Sunlight, which explores the nuances surrounding light exposure. We look at the value of sun exposure and vitamin D, and Rowan explains why light acts as a master regulator in the body and how our modern lifestyles may be disrupting our natural biology more than we realize. We examine the effects of shift work, cortisol rhythm dysregulation, and the minimum effective dose of sunlight intensity and exposure, and Rowan breaks down how UVA and UVB wavelengths impact our physiology. We also cover the importance of nitric oxide production, and Rowan shares recommendations from his work. Stay tuned for an eye-opening conversation on why sunlight may be one of the most overlooked foundations of human health. For those who enjoy reading about science, I highly recommend Rowan’s book! IN THIS EPISODE, YOU WILL LEARN: Why so many people fear any sun exposure rather than aiming for sensible, moderate exposure How light acts as a master regulator for circadian biology Why does spending most of the day indoors with artificial lighting make it harder to maintain healthy circadian rhythms? How shift work disrupts the body’s normal repair processes How cortisol and melatonin work together as part of a coordinated daily rhythm What research shows about cloudy outdoor environments providing higher light levels than most indoor spaces  The differences between how UVA and UVB exposure impact the body How ultraviolet light can trigger nitric oxide release Practical ways to support your circadian health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Rowan Jacobsen On his website Rowan’s book, In Defense of Sunlight, will be available online and in bookstores on June 16th

I had the honor of reconnecting with Chris Irvin today! (He was with me once before, on ⁠Episode 175⁠.) Chris is a nutrition researcher, writer, and educator specializing in low-carb dieting for metabolic health and human performance. He is the author of Keto Answers, The Carnivore Diet for Beginners, and Mommy, Do I Have to Eat This? He is also the Chief Marketing Officer at BioCoach, a company dedicated to taking down prediabetes and diabetes. Chris is an incredible resource on the value of keto and low-carb diets! His book, Keto Answers, is one of my favorite keto resources to recommend to clients! In this episode, Chris and I discuss the differences between micro- and macronutrients. We talk about the therapeutic uses of keto, low-carb, hormesis, and carnivore diets; the role of metabolic health; the value of protein; balancing longevity and sarcopenia; and the results of over-fasting, over-restricting, and creating too much stress on the body. We also dive into questions from listeners about the impact of low-carb and ketogenic diets on cholesterol panels and endurance, how to troubleshoot digestive distress, protein excess, and Chris’s favorite gadgets and supplements.  I hope you enjoy listening to this podcast as much as I did recording it! Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: The therapeutic benefits of keto, carnivore, low-carb diets, and fasting. The value of protein. How much protein should you eat? The importance of having muscle. The benefits of eating grass-fed red meat. The problem with over-restricting, over-exercising, and over-fasting. Changing things up occasionally and using reverse dieting for optimum health. Adding more protein to your diet will make you feel better, and you won't gain weight. How will a low-carb or keto diet impact your overall cholesterol? Chris explains how a low-carb or keto diet affects the performance of endurance athletes. Products you can use to optimize endurance performance. Chris explains why digestive distress could occur with keto and shares his recommendations for overcoming it.  The impact of a low-carb diet on thyroid function. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line  Connect with Chris Irvin On his ⁠website⁠ On ⁠Facebook⁠, ⁠Instagram⁠, and Twitter:⁠ https://twitter.com/TheKetologist⁠  ⁠Thinking Health Newsletter⁠  ⁠The Keto Answers Podcast

Today, I am delighted to reconnect with Dr. William Davis. He’s a cardiologist, New York Times bestselling author of the Wheat Belly book series, and author of Super Gut. He is also the founder and Medical Director of the Infinite Health Program and the co-founder and Chief Medical Officer of Realize Therapeutics Corp, which is developing innovative solutions to restore and support the human microbiome. In our conversation, we explore the microbiome and how it is influenced by key changes in a woman’s life, including pregnancy and premature delivery, as well as how modern lifestyle factors disrupt our microbiome. Dr. Davis discusses endotoxemia and dysbiosis in fertility, uterine health, and cardiovascular disease, as well as antibiotic use, statins, atrial fibrillation, the role of blood glycocalyx, TMAO, and the dietary approach he considers important. He also discusses appropriate prescribed antibiotic use in the context of microbiome disruption. Stay tuned for another fascinating discussion with Dr William Davis on the far-reaching impact of the microbiome on women's health, heart health, and longevity. I look forward to having Dr. Davis back on the show! IN THIS EPISODE, YOU WILL LEARN: How factors such as omega-3 fatty acid intake and microbiome health may affect pregnancy outcomes. How microbial health extends beyond the gastrointestinal tract and can influence multiple organ systems The disruptive effects of antibiotics, glyphosate, food preservatives, and emulsifiers on the microbiome Dr. Davis describes how endotoxemia can affect the brain, skin, joints, metabolism, and cardiovascular system. How endotoxemia influences multiple cardiovascular risk markers How endotoxemia and glycation can contribute to atrial fibrillation The role of the glycocalyx, and how damage to the integrity of the glycocalyx could influence arterial function and cardiovascular risk Why fermented foods remain a key strategy for microbiome diversity Dr. Davis shares his dietary choices and his approach to microbiome support  Bio: William Davis, MD  William Davis, MD, is a cardiologist and #1 New York Times bestselling author of the Wheat Belly series of books, as well as Undoctored and Super Gut. Recent human clinical trials that Dr. Davis conducted have revealed that it is possible to lose fat weight while preserving muscle, thereby preventing weight regain and enjoying improved body composition, findings that inspired the writing of Bulge. Dr. Davis is also Chief Medical Officer at Realize Therapeutics Corp., which he co-founded to explore the new science of the microbiome to improve health and appearance, including body composition. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. William Davis On his website Join Dr Davis’s Inner Circle Dr. Davis’s books

Welcome to this week’s Midlife Minute. Today, I’m focusing on all the questions I received about gallbladder health, including HRT-provoking symptoms, supplements that improve gallbladder health, and evidence-based food interventions. IN THIS EPISODE, YOU WILL LEARN: Why the risk of gallstones and gallbladder inflammation increases during the menopause transition How estrogen and progesterone HRT have different effects on gallbladder functioning The differences in risk between transdermal and oral HRT How the progesterone in HRT can cause gallbladder issues in some women What TUDCA is, and how it supports gallbladder health The value of TUDCA for women who have had their gallbladders removed How various nutrients and supplements support bile flow and gallbladder health What can contribute to gallstone formation Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Gallbladder Research: Cabrera D, Arab JP, Arrese M. UDCA, NorUDCA, and TUDCA in liver diseases: a review of their mechanisms of action and clinical applications. Seminars in Liver Disease. 2019;39(4):397–404. doi:10.1055/s-0039-1696799  Vang S, Longley K, Steer CJ, Low WC. The unexpected uses of urso- and tauroursodeoxycholic acid in the treatment of non-liver diseases. Global Advances in Health and Medicine. 2014;3(3):58–69. doi:10.7453/gahmj.2014.017  Bai M, Yang L, Liao H, et al. Tauroursodeoxycholic acid improves nonalcoholic fatty liver disease by regulating gut microbiota and bile acid metabolism. Journal of Agricultural and Food Chemistry. 2024;72(41):22655–22668. doi:10.1021/acs.jafc.4c04630  Simon JA, Hudes ES. Relation of serum ascorbic acid to serum vitamin B12, serum ferritin, and kidney stones in US adults. *Archives of Internal Medicine.*1999;159(6):619–624. doi:10.1001/archinte.159.6.619  Walcher T, Haenle MM, Kron M, et al. Vitamin C supplement use may protect against gallstones: an observational study on a randomly selected population. BMC Gastroenterology. 2009;9:74. doi:10.1186/1471-230X-9-74  Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL. Long-term intake of dietary fiber and decreased risk of cholecystectomy in women. American Journal of Gastroenterology. 2004;99(7):1364–1370. doi:10.1111/j.1572-0241.2004.30281.x  Leitzmann MF, Stampfer MJ, Willett WC, Spiegelman D, Colditz GA, Giovannucci EL. Coffee intake is associated with lower risk of symptomatic gallstone disease in women. Gastroenterology. 2002;123(6):1823–1830. doi:10.1053/gast.2002.37085  Moerman CJ, Smeets FW, Kromhout D. Dietary risk factors for clinically diagnosed gallstones in middle-aged men — a 25-year follow-up study. Annals of Epidemiology. 1994;4(3):248–254. doi:10.1016/1047-2797(94)90099-x Association between dietary magnesium intake and gallstones: the mediating role of atherogenic index of plasma. Lipids in Health and Disease. 2024;23(1):82. doi:10.1186/s12944-024-02074-4  Pitt HA, Doty JE, Murphy MM, Schwarz MB. Progesterone alters biliary flow dynamics. Annals of Surgery. 1999;229(2):205–209. doi:10.1097/00000658-199902000-00008

I am delighted to reconnect with Dr. Nicole LePera today. Trained in clinical psychology, she is a holistic psychologist whose work explores the interconnections among the mind, body, and soul, incorporating holistic lifestyle and psychological wellness practices. She has written multiple New York Times bestselling books, most recently Reparenting the Inner Child. In today’s conversation, we unpack what the inner child really means from a clinical perspective. We explore how understanding your childhood wounds intellectually differs from truly re-parenting yourself at the nervous system level, and how perimenopause and menopause influence the way we view the world. We look at ACE scores and the biology of childhood adversity, how ACE scores measure what happened to us, but fail to measure resilience, protective factors, or the capacity for healing. We examine how reactive parents shape our nervous system, and how that shows up as hypervigilance, emotional scanning, and self-erasure, and how the fawn response can lead to chronic people-pleasing, relentless accommodation, and an inability to say no. We also cover how epigenetics and lifestyles influence behavioral patterns, critical parenting, stress addiction, gut-brain dysregulation, and the disruptive effects of vagal tone gadgets. This is truly one of those must-listen conversations! I love Dr. LePera’s grounded and practical approach to helping people work through their childhood experiences and advocate for themselves. IN THIS EPISODE, YOU WILL LEARN: How childhood wounds become stored in the nervous system rather than just the mind Why understanding your dysfunctional habits intellectually will not change the emotional patterns that drive them How perimenopause and menopause can magnify unresolved emotional patterns What ACE scores measure and what they fail to capture How reactive parenting can lead to hypervigilance and emotional scanning, even in safe environments Dr. LePera describes the fawn response and explains how children learn to over-accommodate others, suppress their own needs, and avoid conflict. How chronic stress becomes a learned response, and how stress responses can be passed across generations   How chronic stress and a dysregulated nervous system can influence gut function and microbiome balance Why it’s essential to return your attention to your body in the present moment to begin healing Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Nicole LePera Website Social media platforms: @The Holistic Psychologist  Self Healers Circle (Membership community) Purchase a copy of Dr. Pera’s latest book, Reparenting the Inner Child.

Today, I am excited to welcome you to the eagerly awaited third installment of Ask Me Anything!  In this episode, I shine a spotlight on a universal challenge that affects the lives of countless women over 35 as I delve into the heart of the problems of weight-loss resistance, plateaus, and the notorious belly fat that seems to cling for dear life.  The flood of questions that keep pouring in speaks volumes and is a testament to the exasperation we all feel! Join me on a journey to navigate that landscape, unravel the mysteries, confront misconceptions, and uncover strategies to overcome, decode, and dismantle the common issue of shedding those unwanted, stubborn pounds! I urge all of you, particularly those older than 35, to know you are not alone in your struggle! Stay tuned for the treasure trove of insights that awaits! IN THIS EPISODE YOU WILL LEARN: Why should you know what your fasting insulin is?  The importance of stress management Helpful supplements for those who have had their gallbladders removed How to deal with cravings and weight gain during the week before your period The first thing to work on if you are struggling with plateaus or weight loss resistance The importance of mitigating stress Managing your macronutrients The loss of muscle as we get older Physical activity and weight loss How important is body set weight?  How trauma impacts weight loss resistance Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

I’m delighted to connect with Dr. Eboni Cornish today. She is the Associate Medical Director of Amen Clinics and President of the International Lyme and Associated Diseases Society, specializing in complex chronic illness with expertise in brain health, Lyme disease, autoimmune conditions, mold exposure, gut dysfunction, and women’s midlife health. In our conversation, we explore how perimenopause and menopause affect the brain, as well as the roles of genetics and epigenetics. Dr. Cornish explains limbic lock, SPECT imaging, the impact of tick-borne illnesses, and co-infections, and how brain health issues can influence mental health. We also dive into the role of mold in testing, the gut-brain-immune-hormone axis, vagal tone, the estrobolome, leptin, the MTHFR mutation, and how Dr. Cornish prefers to have it tested and treated in her patients. Stay tuned for an insightful and wide-ranging conversation on brain health and women’s midlife wellness. IN THIS EPISODE, YOU WILL LEARN: Why women may experience brain fog, forgetfulness, and cognitive slowing as estrogen declines How declining estrogen could make the brain more vulnerable to toxins, infections, and leaky brain How disrupted sleep, poor nutrition, and lack of oxygen (from issues like sleep apnea) can negatively affect cognition and brain health The value of continuing to learn and staying socially connected to support your cognitive health as you age How genetics can help to identify women who may be at higher risk for cognitive decline later in life. What limbic lock means How toxin overload, mold, Lyme disease, and co-infections, and unresolved stress can create a state of limbic lock  How SPECT imaging helps to explain why some people fail to improve despite multiple treatments The benefits of progesterone for supporting relaxation and improving sleep during perimenopause How declining estrogen and gut dysbiosis during perimenopause can affect the gut-brain axis Bio: Dr. Eboni Cornish Dr. Eboni Cornish is the Associate Medical Director of Amen Clinics and President of the International Lyme and Associated Diseases Society. She specializes in complex chronic illness, with expertise in brain health, Lyme disease, autoimmune conditions, mold toxicity, gut dysfunction, and women’s midlife health. Known for her NeuroLongevity framework, Dr. Cornish takes a root-cause, brain-first approach to helping patients optimize cognitive resilience, hormone balance, and long-term wellness. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book. The Midlife Pause Supplement Line Connect with Dr. Eboni Cornish Amen Clinics On her website Instagram

Welcome to the latest Midlife Minute. I’ve been getting many questions about viruses, bacterial vaginosis, and recurrent infections. So, today, I’m stepping a little outside our usual topics to explore how changes in the gut microbiome can directly influence the vaginal microbiome. Join me as I clarify what actually happens in the body during perimenopause and menopause, and explain why those shifts matter more than most women realize. IN THIS EPISODE, YOU WILL LEARN: Three changes that occur simultaneously during perimenopause and menopause, and how those changes increase our susceptibility to viruses like herpes. Why declining estrogen weakens the vaginal microbiome How gut microbiome changes in midlife affect the ability to recycle estrogen via the estrobolome Why the gut barrier becomes less stable and more permeable during perimenopause and menopause, and how that can trigger immune responses and low-grade inflammation How hormonal fluctuations can trigger viral outbreaks and increase the likelihood of shingles What research shows about hormone replacement therapy and lower rates and recurrence of severe herpes simplex infections Why bacterial vaginosis is becoming more common in midlife How to balance and support the gut and vaginal microbiome in midlife Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected] 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. Menopausal shift on women’s health and microbial niches 2. The Effect of Menopause on the Innate Anti-Viral Activity of Cervicovaginal Lavage https://pmc.ncbi.nlm.nih.gov/articles/PMC4519412/  3. Spotlight on the Gut Microbiome in Menopause: Current Insights 4. Shingles and Menopause: Is There a Connection? 5. The Impact of Hormonal Replacement Therapy on Herpes Simplex Infection and Gingival Health in Post-Menopausal Women  6. The Menopause Transition, Vaginal Health, and Your Vaginal Microbiome 7. Probiotics in the Prevention and Treatment of Postmenopausal Vaginal Infections: Review Article 8. G. vaginalis increases HSV-2 infection by decreasing vaginal barrier integrity and increasing inflammation in vivo 9. Association between Acquisition of Herpes Simplex Virus Type 2 in Women and Bacterial Vaginosis  10. Recalcitrance of bacterial vaginosis among HSV-2 seropositive women

I am thrilled to connect with Dr. Julia Haffner today. She’s a European-trained medical doctor who has worked in internal medicine, geriatrics, family practice, chronic pain therapy, esthetics, and hair transplant surgery, where she continuously saw patients struggling with symptoms their bodies were desperately trying to communicate, yet testing failed to provide answers. Today, we explore where stress lives in the body and why midlife can feel so different for women. We discuss the connection between postpartum experiences and perimenopausal symptoms, the nervous system’s relationship with fascia as a sensory organ, and how fascia responds to our personal experiences. We also examine trauma as highly bio-individual, lifestyle changes to support the nervous system during midlife, and how perimenopause impacts our adrenals. Dr. Haffner shares how she prefers to advocate for patients within the medical system, and talks about her app, which is free and available for listeners. We also cover how social media and technology influence our stress levels, Dr. Haffner’s meridian-related energetic facelift, and how our emotions connect to our bodies.  Stay tuned for today’s fascinating and insightful conversation with the delightful Dr. Julia Haffner, who also has a book coming out late this year. IN THIS EPISODE, YOU WILL LEARN: The similarity between postpartum low-estrogen and perimenopausal symptoms How doctors often focus only on measurable lab data while overlooking nervous system dysregulation and chronic stress Dr. Haffner describes fascia as a sensory organ How Dr. Haffner learned to recognize patterns of tension, stress, emotional overwhelm, and physical trauma within the fascia Why trauma is not limited only to major events like war or abuse  Why women tend to become more sensitive to stress, relationships, and environmental pressures as their estrogen declines The value of gentler workouts in midlife to support stress reduction and nervous system regulation without increasing cortisol Why years of chronic stress can leave women feeling depleted during perimenopause  How constant scrolling can contribute to low-grade stress within the body Dr. Haffner introduces her menopause symptom tracking app Bio: Dr. Julia Haffner Dr. Julia Haffner is a European-trained medical doctor who worked across internal medicine, geriatrics, family practice, chronic pain therapy, aesthetic medicine, and hair transplant surgery — and kept seeing the same thing: bodies crying out for help that no test could hear. Life took her to Italy with her second daughter, where she discovered the ability to feel into any part of the body and sense what's stored there — a memory, a grief, a fear still frozen in the fascia decades later. What most people call limiting beliefs or self-doubt isn't a mind problem. It's stored in the body. In the tissue. In the fascia. And it stays there until someone helps it release. Over 1,000 remote sessions later: cancer in remission, chronic pain dissolved, self-doubt cleared from the body, the spark returning. She is the creator of the Energetic Facelift. Her message: You are your own best doctor. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book. The Midlife Pause Supplement Line Connect with Dr. Julia Haffner On her website Dr. Haffner’s book, The State Before the Bite: Secrets of the Secret, will be released in late 2026

I am happy to connect with Dr. William Li today! He is a world-renowned physician, scientist, speaker, and author. He is known for leading the Angiogenesis Foundation, and his groundbreaking work has impacted more than 70 diseases. He is also a Ted-X speaker and the author of Eat to Beat Your Diet, one of my favorite books thus far this year.  Dr. Li’s latest book is about what happens in the body, how it should operate, and the steps we can take to restore it to its hard-wired state. We dive into how body fat impacts our health, the role of metabolism throughout our lifetime, the differences between the three fat-impacting hormones, including leptin, adiponectin, and resistin, and gender differences. We speak about new drugs like Ozempic and Semaglutide, the role of brown fat, the impact of the microbiome and specific bacteria, and nutrition and lifestyle. IN THIS EPISODE YOU WILL LEARN: Why Dr. Li chose this time to write his latest book  Is 60 the new 20? The four stages of metabolism hardwired into each of us  How excess body fat derails metabolism, and how can we unleash our inner metabolism Why is it better to eat slowly? Why should we learn to respect and tame our fat instead of hating or fearing it? Dr. Li shares his views on new prescription drugs like Ozempic and Semaglutide. Interesting facts about body fat Changes that occur in our body fat distribution as we get older How can we help our bodies fight excess body fat, bring our inner metabolism to the surface, and reduce inflammation by being aware and mindful? Modern-day lifestyle choices and metabolic disease Dr. Li discusses the interplay between the gut microbiome and metabolism, as well as the role of Akkermansia.  Some everyday foods contain natural chemicals that can activate our body’s defenses, tame metabolism, and fight body fat. BIO William W. Li, MD, is an internationally renowned physician, scientist, and New York Times bestselling author of the forthcoming book “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, Live Longer”. His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases, including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, LIVE with Kelly and Ryan, and the Rachael Ray Show, and he has been featured in USA Today, Time Magazine, The Atlantic, and O Magazine. He is the president and medical director of the Angiogenesis Foundation. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. William Li On his⁠ website⁠ Social media: @DrWilliamLi Dr. William Li’s latest book, ⁠Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer⁠ is available from most bookstores.

Today, I’m thrilled to connect with Dr. Jordan Emont. He is a board-certified OB-GYN with specialty training in menopause medicine, integrative hormonal care, and sexual health, and is one of fewer than 5,000 physicians worldwide who hold the Menopause Society-certified practitioner designation. In this conversation, we unpack the fear narrative surrounding HRT and clarify the distinctions between estrogen, progesterone, and cancer risk. We explore the impact of the Women’s Health Initiative and discuss why rigid dogmatism has no place in women’s health, the risks associated with early menopause and premature ovarian insufficiency, individual risk stratification, and contraindications to HRT. We also examine the connection between gut health and colorectal cancer, metabolic health as a modifiable cancer risk, and the emotional side of middle age and hormone replacement therapy. Stay tuned for one of the most important and thought-provoking conversations we’ve ever had on the podcast. IN THIS EPISODE, YOU WILL LEARN: How fears about hormone therapy are often based on outdated or misinterpreted data The difference between physiologic hormones and synthetic hormone formulations How the Women’s Health Initiative's messaging that HRT causes breast cancer comes from an oversimplification of data How the fear-driven WHI headlines continue to impact women's and clinicians’ thoughts about hormone replacement therapy  How women’s concerns about menopause, sexual health, and menstrual symptoms are often dismissed The health risks associated with early menopause and premature ovarian insufficiency How declining estrogen levels affect multiple body systems, including gut-related and immune-related pathways Why is insulin resistance a major concern?  True contraindications for avoiding HRT Bio: Dr. Jordan Emont Dr. Jordan Emont is a board-certified OB/GYN and Menopause Certified Practitioner who specializes in menopause care for women who’ve been dismissed, undertreated, or told their symptoms are just part of aging. He’s here to change that conversation. He trained at Yale, Brown, and Columbia, and is now an adjunct clinical faculty member at Stanford. He works at a community health center in the Bay Area, providing care to underserved populations, and runs his own private telehealth practice focused on complex menopause care. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book. The Midlife Pause Supplement Line Connect with Dr. Jordan Emont On his website Instagram and Substack

Welcome to today’s Midlife Minute. Today, we’re exploring bloating, constipation, and various other midlife gut woes.  Stay tuned as I clarify how midlife changes the gut narrative and review the evidence about how to get things moving again. IN THIS EPISODE, YOU WILL LEARN: Why your gut motility changes in midlife How menopause influences the gut-brain connection Why various types of constipation require different interventions How changes in your gut bacteria affect the way your gut functions in menopause How different types of fiber can either help or worsen constipation symptoms, depending on the type of constipation  The main types of constipation, and how they differ  How estrogen therapy may influence bowel regularity, and why the route of administration matters Lifestyle habits that can stimulate bowel movements Why bloating tends to occur in midlife Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected] 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. Menopause Is Associated with an Altered Gut Microbiome and Estrobolome, with Implications for Adverse Cardiometabolic Risk in the Hispanic Community Health Study/Study of Latinos 2. The Intestinal Microbiome and Estrogen Receptor–Positive Female Breast Cancer  3. Estrogen–gut microbiome axis: Physiological and clinical implications 4. Menopausal shift on women’s health and microbial niches 5. Gut microbiota has the potential to improve health of menopausal women by regulating estrogen 6. Gut-microbiota-targeted diets modulate human immune status 7. Effect of female sex hormone supplementation and withdrawal on gastrointestinal and colonic transit in postmenopausal women 8. Constipation and diarrhea during the menopause transition and early postmenopause: observations from the Seattle Midlife Women’s Health Study 9. Estrogen Rather Than Progesterone Cause Constipation in Both Female and Male Mice 10. Rome IV Criteria 11. Gut-Directed Hypnotherapy for Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis  Gut-Directed Hypnotherapy for Irritable Bowel Syndrome: A Systematic Review and Meta-Analysis (PubMed) 12. Randomised clinical trial: the efficacy of gut-directed hypnotherapy is similar to that of the low FODMAP diet for the treatment of irritable bowel syndrome 13. Gut-directed hypnosis and hypnotherapy for irritable bowel syndrome: a mini-review 14. Review article: gut-directed hypnotherapy in the management of irritable bowel syndrome and inflammatory bowel disease

I am delighted to connect with Sachin Patel today. Sachin is a father, husband, philanthropist, functional medicine practice success coach, speaker, author, breathwork facilitator, and plant medicine advocate. He is passionate about helping people activate their “inner doctor” through lifestyle medicine, breathwork, and greater self-awareness. Having had the privilege of knowing Sachin both personally and professionally, what stands out most is his unwavering commitment to helping people better understand their physiology so they can heal more effectively and live more intentionally. In today’s conversation, we explore the connection between the autonomic nervous system, the vagus nerve, and overall health. Sachin shares insights on breath dynamics, diaphragm function, coherent breathing, CO₂ tolerance, the Bohr effect, the physiologic sigh, and the often-overlooked role of repressed emotions in physical well-being. We also discuss the importance of nature, circadian rhythms, sunlight, temperature regulation, and Sachin offers his recommendations for women in midlife and beyond. I also highly recommend his new book, Breath, Balance, and Burn, which was recently released. Stay tuned for a fascinating conversation on breath, healing, and the daily habits that shape how we feel, function, and age. IN THIS EPISODE, YOU WILL LEARN: How spending too much time in fight-or-flight mode prevents the body from entering a healing state How women’s multiple roles and chronic stress, combined with midlife hormonal transitions, can create a “perfect storm” of sympathetic dominance and nervous system dysregulation How your breath reflects your emotional state  Why healing becomes difficult when the body remains in a fight-or-flight state The benefits of coherent breathing for oxygen delivery and nervous system regulation How the diaphragm serves as an access point to emotional regulation and nervous system control How our breathing patterns and nervous system state can influence the emotional state of others Sachin outlines practical techniques to help regulate stress, improve focus, increase energy, and prepare for sleep How modern indoor living disconnects people from their natural rhythms Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Sachin Patel On Facebook On Instagram On YouTube – The Living Light Reset Get instant access to The Breathe, Balance, Burn Training Program and Breathwork Bundle Purchase a copy of Sachin’s Book, Breathe, Balance, Burn: How Fixing the Way You Breathe Resets Your Stress Hormones, Shrinks Your Belly, and Gives You Back the Energy and Calm You Thought Were Gone for Good, on Amazon.

Today, I am honored to connect with Dr. Mary Claire Haver, a board-certified OBGYN who has dedicated her entire adult life to championing women's health.  Dr. Haver is the visionary creator of the Galveston Diet, the first and only nutrition program ever designed by a female OBGYN for menopausal women.  In our conversation today, Dr. Haver shares her background, and we discuss her new book, The Galveston Diet. We examine the glaring systemic gap where the health of middle-aged women remains undervalued and underfunded in research, and our discussion touches on various facets of women's health, including perimenopausal symptoms, the distinction between chronological and endocrine aging, the scientific misconceptions surrounding weight gain and hormones, the advantages of intermittent fasting, inflammation, and macros. We also get into the supplements Dr. Haver finds beneficial for women in middle age, as well as the impact of non-nutritive sweeteners and the role of continuous glucose monitors. IN THIS EPISODE YOU WILL LEARN: Dr. Haver highlights various symptoms of perimenopause How menopause can increase health risks How muscle loss with aging can make women more insulin resistant and lead to cardiovascular changes How the hormonal changes that occur during perimenopause and menopause can impact weight management What are the benefits of intermittent fasting for perimenopausal women? How a combination of genetics and lifestyle factors can help women prepare for menopause and manage its symptoms How sugar, alcohol, and gluten impact inflammation, insulin levels, and blood sugar How a lack of protein and the wrong types of fats can lead to hunger and satiety issues and lead to muscle breakdown and weight gain in menopausal women Dr. Haver talks about her book, The Galveston Diet How do non-nutritive sweeteners impact the gut microbiome and blood sugar levels? The benefits of using a continuous glucose monitor to track blood sugar levels Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Mary Claire Haver ⁠Website⁠ ⁠Instagram⁠ ⁠TikTok⁠ ⁠YouTube⁠ ⁠Order a copy of The Galveston Diet.⁠

Today, I have the honor of interviewing Dr. Doris Day, a board-certified dermatologist who specializes in cosmetic and longevity dermatology. She is also a clinical professor of dermatology at NYU, recognized for her dedication and excellence in teaching, and is widely regarded as a leader in the aesthetic dermatology field. In addition to her clinical work, Dr. Day is a medical journalist and a prominent media figure. In our discussion, we examine the basics of perimenopause and menopause from a pathophysiology perspective, including the 30% decline in collagen synthesis that occurs during the first five years of menopause. We explore the skin microbiome, inflammation, and inflammaging, and why hydration, electrolytes, reducing processed sugars, and eating a nutrient-dense diet can have such a visible impact on skin health. Dr. Day also explains her approach to facial balancing and how our bones, fascia, muscles, and fat pads age. We discuss topical agents, advanced interventions including lasers, microneedling, PRF, PRP, stem cells, and growth factors, and even touch on emerging research suggesting that certain laser treatments may help reduce the risk of skin cancer. Throughout the conversation, I also openly shared what I have done to support my skin. Stay tuned for today’s fascinating conversation about menopause, skin health, collagen loss, and the evolving science behind modern aesthetic dermatology. IN THIS EPISODE, YOU WILL LEARN: The sudden skin changes many women experience during early perimenopause Dr. Day explains how she personalizes skincare routines for each patient How collagen synthesis rapidly declines during the menopause transition How hydration, sleep, and nutrition can visibly improve skin tone and puffiness How inflammation, blood sugar issues, and poor metabolic health contribute to inflammaging and visible skin aging Why facial balance is more important than trying to erase every wrinkle or line Dr. Day shares how she combines lasers, topicals, and recovery protocols to support skin healing and collagen production How fillers and other cosmetic procedures can create an unnatural appearance when used incorrectly Bio: Dr. Doris Day, MD, is a board-certified dermatologist specializing in cosmetic and longevity dermatology. She is a Clinical Professor of Dermatology at NYU Langone Health, where she has been recognized with the Award for Dedication and Excellence in the Teaching of Dermatology. Her leadership in aesthetic dermatology has earned her the AAD Presidential Citation and the American Skin Association Award for leadership in dermatology. Ranked #3 in the United States and #1 in New York by Newsweek as a Top Cosmetic Dermatologist, Dr. Day is a recognized authority in her field. Her work has been cited in leading publications, including The New York Times and Castle Connolly’s NY Magazine Top Doctors listings, for over 20 consecutive years. Dr. Day is also a medical journalist and a prominent media figure, providing expert commentary on major television programs and podcasts. Her insights are regularly featured in top magazines, and she is a sought-after speaker, delivering numerous lectures every year on cutting-edge aesthetic techniques at both national and international conferences. Dr. Day has over 100 publications in the medical literature, and she has written four best-selling books: "Rebooting the Biome" (2023), "Beyond Beautiful" (2018), "Forget the Facelift," and "100 Questions and Answers about Acne." She also hosts a popular dermatology show on SiriusXM’s Doctor Radio, a platform where she has been educating the public for over 15 years, earning the AAD’s Golden Triangle Award for Media Excellence. Her professional affiliations include the American Society for Dermatologic Surgery, where she has served on the board of directors; the American Academy of Dermatology, where she was recently elected to the nominating committee; the New York State Dermatology Society; and the American Honors Society of Dental and Facial Aesthetics. Dr. Day earned her BA in English from Columbia University, an MA in Journalism and Science Writing/Medical Reporting from New York University, and her MD from SUNY Downstate College of Medicine. She completed her dermatology residency at Cornell University College of Medicine, where she served as Chief Resident. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected]  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. Doris Day On her website Instagram, Facebook, and TikTok

Welcome to the latest Midlife Minute. This week, we have a data-rich, sleep-focused masterclass episode for middle-aged women. Drawing on research, physiology, and my own perspective, I connect the dots between hormones, circadian rhythm, and lifestyle habits, highlighting the areas you need to pay attention to. IN THIS EPISODE, YOU WILL LEARN: How sleep actively supports growth, immune function, and skeletal and muscular performance Why people who don’t sleep well tend to be more emotionally charged How, second to hot flashes, insomnia is one of the most commonly reported symptoms of perimenopause and menopause How REM sleep differs from non-REM sleep Why sleep is essential for brain detoxification How the suprachiasmatic nucleus controls circadian rhythm Why sleep quality tends to decline in midlife How poor sleep disrupts metabolic health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Today, I’m delighted to reconnect with nutritionist, Andrea Donsky. Andrea is a well-respected media personality, speaker, author, researcher, and host of the Menopause Reimagined podcast, on which I have been a guest twice. In our conversation, we discuss her new book and speak at length about her motivation for writing about nourishment for mind, body, and spirit. We explore why food suddenly feels like it’s working against you, and why our nutrition truly needs to change in midlife. We cover symptom-specific nutrition, including a detailed discussion of hot flashes, the importance of fiber, and navigating weight-loss resistance as a Gen X-er. We also talk about the weight and shame imprinting that many of our generation experienced, followed by a rapid-fire conversation around magnesium, protein, alcohol, and more. Join us for today’s transparent, honest, and real conversation with Andrea Donsky.  Andrea’s book, Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best, will be published in May. IN THIS EPISODE, YOU WILL LEARN: Why Andrea took a mind, body, and spirit approach to nourishment in her book Andrea shares her experience of gaining and losing weight in midlife, despite making no changes to her diet or exercise routine How perimenopause can go unrecognized for years—even for a nutritionist Why what worked before may no longer work in midlife, and how Andrea had to relearn how to eat, exercise, and think  The lack of education and stigma that shaped the Gen X menopause experience Why balancing blood sugar becomes foundational in midlife The link between insulin resistance and factors like stress, poor sleep, diet, visceral fat, and hormonal changes  How undereating can worsen weight-loss resistance Andrea shares her “balance blueprint” for blood sugar in midlife Bio: Andrea Donsky Andrea Donsky is a nutritionist, 7X Published Menopause Researcher & Entrepreneur with 26 years of experience in health and wellness. She is a respected multi-award-winning influencer, media personality, speaker, and author. Andrea hosts the podcast “Menopause Reimagined,” and she is the co-founder of www.wearemorphus.com, a company that empowers women to feel heard and supported as they go through perimenopause and menopause. Her book, Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best, published by Simon and Schuster, is out now. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] 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 Andrea Donsky On her website Order Andrea’s new book, Nourishing Menopause. On TikTok and Instagram We Are Morphus on Instagram

I am honored and delighted to have Vanessa Spina join me on the podcast today!  Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, she has pioneered a journey in the health and wellness industry that is nothing short of remarkable!  In this episode, we dive deep into the fascinating realm of nutrition, from unraveling the mysteries of protein-recommended daily allowances and the leucine threshold to exploring the pivotal role of strength training in metabolic health. We dispel common misconceptions about the ketogenic diet, debunk the deceptive nature of the scale, and unveil the significance of DEXA scans in understanding changes in body composition. Vanessa also sheds light on the crucial importance of mitochondrial health and shares invaluable insights on various methods, including red light therapy, cold thermogenesis, micronutrients, and structured supplementation, to support our cellular powerhouses.  Join Vanessa and me on a knowledge-rich journey to uncover the keys to optimal health and well-being! IN THIS EPISODE YOU WILL LEARN: Common misconceptions about ketogenic diets Why a traditional ketogenic diet is not for everyone Why macronutrients are essential Misinformation regarding the recommended daily allowance for protein How to build muscle The relationship between metabolic health and muscle health The importance of DEXA scans for understanding body composition Why resistance training is a priority How to support the mitochondria The benefits of red light therapy and cold therapy Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] 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 Vanessa Spina On her ⁠website⁠ (ketogenicgirl.com) ⁠The Optimal Protein Podcast⁠ Vanessa’s Book ⁠Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight ⁠ Resource: Use Code CYNTHIA for $20 OFF any of the Tone ⁠LUX devices⁠.

Today, I’m delighted to connect with Dr. Paul Reynolds, whom I was honored to meet at an event last year. He is a professor of cell biology and physiology at Brigham Young University. In our discussion, we explore inflammation, how it changes with aging, and how muscle serves as both an endocrine and a metabolic organ. We unpack glucose physiology, how it drives inflammation in the body, and examine the effects of glycation and the changes it causes in our eyes, immune systems, nerves, skin, and bones. Dr. Reynolds explains his “rules” for glucose balancing and the benefits of micro-dosing with GLP-1s, or starting with a minimal dose and increasing it slowly. We also discuss cravings and gender differences in men and women, and share practical strategies that everyone can use. I am looking forward to recording another podcast episode with Dr. Reynolds later this year, when his new book comes out. IN THIS EPISODE, YOU WILL LEARN: Chronic inflammation as the root of many modern health issues Muscle loss with aging and its link to inflammation and glycation How excess glucose fuels free radicals, glycation, and inflammation What glycation is and why it damages the body Lifestyle habits that disrupt glucose balance and drive inflammation Supporting natural GLP-1 through diet and lifestyle Fasting and smart carb intake for insulin sensitivity Menopause, autoimmunity, and chronic disease risk Long-term consequences of glycation for the eyes, skin, bones, immune system, and nerves Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] 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. Paul Reynolds On X, Instagram, and YouTube

Welcome to this week’s Midlife Minute, where we’re taking a closer look at sleep—one of the most frequently asked-about topics. Stay tuned as I walk through the science, the hormones, and the everyday habits that can make or break your sleep quality, especially in midlife. IN THIS EPISODE, YOU WILL LEARN: Various risk factors for poor sleep How consistently getting less than 5 hours of sleep increases the risk of obesity What actually happens in each stage of sleep How circadian receptors throughout the body influence sleep and metabolism How eating late at night disrupts melatonin, cortisol, and digestive circadian rhythms Why melatonin is far more than just a sleep hormone Reasons why sleep becomes more challenging for women in perimenopause and menopause Lifestyle, nutrition, and supplement strategies that can improve sleep quality Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Today, I am thrilled to reconnect with my friend and colleague, Dr. Amie Hornaman, also known as the Thyroid Fixer. She is the founder and CEO of the Advanced Thyroid and Hormone Clinic, host of the Thyroid Fixer podcast, and a sought-after speaker and author. In today’s conversation, we discuss her brand-new book, The Thyroid Fix, and explore the current thyroid-related silent epidemic. We dive into mitochondrial dysfunction, thyroid optimization, and the significance of reverse T3, also unpacking the symptoms that impact your digestion and hypothyroidism, environmental triggers, oral contraceptive use, and how it increases your susceptibility and risk for developing hypothyroidism. We also examine natural desiccated thyroid, the effects of iodine supplementation, and Dr. Hornaman shares her top three lifestyle strategies for a healthy thyroid. This is a truly insightful and helpful conversation, especially for those in my community who are struggling with an underactive thyroid- myself included. Stay tuned for more. IN THIS EPISODE, YOU WILL LEARN: How women with hypothyroidism are often misdiagnosed or medically gaslit Why Dr. Hornaman believes that the actual number of Americans with hypothyroidism may be far higher than current statistics suggest What reverse T3 is and why it increases when we are stressed How thyroid function impacts the way that cells produce energy How a low-functioning thyroid can slow digestion and cause constipation Why do some women require more personalized thyroid treatment than standard T4 therapy? How environmental toxins can disrupt thyroid health Why long-term oral contraceptive use could increase the risk of hypothyroidism Some simple lifestyle habits and biohacks to improve stress resilience in women with thyroid dysfunction Bio: Dr. Amie Hornaman Dr. Amie Hornaman, known as The Thyroid Fixer, is the founder of the Advanced Thyroid and Hormone Clinic and host of the top-rated podcast The Thyroid Fixer. She is the author of the thyroid bible, The Thyroid Fix, the last thyroid book you’ll ever need to understand fatigue, fogginess, and stubborn weight. Driven by her own experience with misdiagnosis, Dr. Amie helps people optimize their thyroid, reclaim their health, and step fully into the badass humans they were meant to be. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] 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. Amie Hornaman On her website Pre-order a copy of The Thyroid Fix

I am delighted to reconnect with Esther Blum today. She joined me once before for Episode 264, one of the most popular podcast episodes for 2023.  Esther is the bestselling author of many books, including See You Later Ovulator. She is a registered dietitian with a thriving virtual practice specializing in helping women balance their hormones, shed stubborn body fat, and address the root causes of their health issues. Today, Esther and I discuss the state of hormones in 2024. Our conversation covers lazy medicine advocacy, meno-washing, and meno-care, and we explore uncommon symptoms associated with perimenopause and menopause, as well as methods for obtaining testing. Esther also shares her recommended supplements.  You will love this engaging and insightful conversation with Esther Blum! IN THIS EPISODE YOU WILL LEARN: How safe is hormone replacement therapy? Why hormone testing and monitoring is essential  The importance of prioritizing romance and connection in a marriage The benefits of pelvic floor therapy How working with compounding pharmacies can reduce the cost of hormone replacement therapy How to work with doctors to address hormone imbalances Some uncommon symptoms of perimenopause and menopause How dietary changes and probiotics can improve focus and brain clarity  Hormone testing and menopause management  Esther recommends supplements for adrenal support during menopause Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] 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 Esther Blum On her ⁠website⁠ ⁠Instagram⁠ Get Esther’s ⁠14-Day Metabolic Menopausal Meal Plan⁠  Esther’s Books ⁠Esther’s book, See Ya Later, Ovulator!⁠, by Esther Blum ⁠Cavewomen Don’t Get Fat⁠, by Esther Blum ⁠Eat, Drink, and Be Happy⁠, by Esther Blum Previous Episode featuring Esther Blum ⁠Ep. 264 Peri/Menopause are a Natural Function of Aging: See you later, Ovulator!⁠

Welcome to today’s masterclass episode featuring metabolic health and GLP-1 experts Dr. Nick Norwitz, Dr. Rocio Salas-Whalen, Dr. Alexandra Sowa, PA-C, McCall McPherson, and registered dietitian, Ashley Koff, sharing their expert perspectives. In today’s masterclass, our experts share insights into appetite regulation and satiety, the importance of digestion, the impact of statins on insulin sensitivity, and key limitations in the research. We take a closer look at GLP-1 medications, proper prescribing practices, personalized dosing, and the value of targeted, individualized nutrition strategies. We also separate fact from fiction when complications arise. Join our experts as they break down how to safely and effectively maximize the benefits of GLP-1 therapy. IN THIS EPISODE, YOU WILL LEARN: The value of combining GLP-1s with other medications and lifestyle tools for optimal results How taking time to pause helps women reconnect with their bodies and shift from mindless eating to mindful nourishment  Dr. Nick Norwitz highlights that patients are often not given the information needed for proper informed consent around statins. How statins can reduce natural GLP-1 levels and negatively impact metabolic health  How GLP-1 medications work to reduce hunger and prevent snacking between meals Common side-effects of GLP-1 medications, and how they can be mitigated How hair loss can occur with weight loss, and how that can be managed The importance of clinical guidance for monitoring the side effects of GLP-1 use  The benefits of microdosing with GLP-1s Why it’s essential for hunger not to be entirely suppressed when taking GLP-1s  Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] 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. Alexandra Sowa On her website On all social media: @dralexandrasowa Purchase a copy of Dr. Sowa’s book, The Ozempic Revolution Connect with McCall McPherson Modern Thyroid Clinic On Instagram and TikTok Modern Thyroid and Wellness Podcast Thyroid Lab Guide Connect with Dr. Nick Norwitz On YouTube, X, and Instagram Substack Connect with Dr. Rocio Salas-Whalen On her website On social media: @drsalaswhalen Dr. Rocio’s Book, Weightless Connect with Ashley Koff The Better Nutrition Program On Instagram and Substack Social media: @Ashley Koff Podcast Links: Ep. 438 The Rise of GLP-1s: Key to Weight Loss & Metabolic Health with Dr. Alexandra Sowa Ep. 478 Thyroid Truths: Labs, Adrenals & Appetite Explained with McCall McPherson Ep. 525 We’ve Been Misled About Metabolic Health – The Shocking Truth About Cholesterol, GLP-1 & Aging with Dr. Nick Norwitz Ep. 534 The Hidden Forces Making Women Gain Weight – The Shocking Truth About Hormones, Trauma & GLP-1s with Dr. Rocio Salas-Whalen Ep. 562 “It’s Not a Willpower Problem” – Why Women’s Bodies Resist Weight Loss in Midlife with Ashley Koff, RD

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

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

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

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

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

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

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

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator, Megan Ramos! In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting.  In today’s captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnoses, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels.  Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success! IN THIS EPISODE YOU WILL LEARN: My journey with PCOS Why does body composition matter so much? PCOS, the number one endocrine disorder in Westernized countries Common myths about intermittent fasting The fertility aspect of postmenopausal women The slippery slope of perimenopause Is fasting just an extreme form of calorie restriction? The impact of sleep and stress on glucose and insulin levels How to integrate intermittent fasting into your lifestyle Magnesium supplementation for insulin resistance How to deal with gout Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] 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

I am excited to connect with Dr. Lara Briden today! She is one of my favorite naturopathic doctors and the author of the bestselling books Period Repair Manual and Hormone Repair Manual. She has 25 years of experience in women's health, and she currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems. 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 [email protected] 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

I am delighted and honored to interview Dr. Lisa Mosconi today. She is an Associate Professor of Neuroscience in neurology and radiology at Cornell Medicine and Director of the Women's BRAIN Initiative and the Alzheimer's Prevention Clinic at Weill Cornell Medicine, New York Presbyterian Hospital. She is also a globally acclaimed neuroscientist with a Ph.D. in neuroscience and nuclear medicine and the author of the New York Times bestseller The XX Brain and, more recently, The Menopause Brain. 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 [email protected] 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

I am thrilled to have Dr. Ken Berry joining me on the podcast for the third time today. He was with me before on episodes 111 and 139. 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 [email protected] 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

I am delighted to reconnect with Dr. Jason Fung today. We last connected in October 2020 for Episode 121.  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 [email protected] 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

Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink.  In our conversation today, we discussed the stigmatization of alcohol use and explored the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Dr. Scheller also sheds light on how poor absorption affects the gut microbiome and contributes to a leaky gut, providing insightful nutritional strategies to address these concerns. Our conversation also extends to fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.   Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use. IN THIS EPISODE YOU WILL LEARN: How the stigma surrounding alcohol use is changing How does alcohol affect the brain and body? How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption Dr. Scheller shares her personal experience with alcohol  How alcohol consumption in middle-aged women could increase inflammation and oxidative stress How alcohol impacts blood sugar The link between alcohol consumption and male infertility  Some suggestions for navigating a Dry January How alcohol use impacts mental health Overcoming alcohol addiction through self-awareness and wellness Bio: Dr. Brooke Scheller DCN, CNS Dr. Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink. After finding freedom from alcohol in 2021, Dr. Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance.  Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety.  Connect with Cynthia Thurlow Follow on X, ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to [email protected] Connect with Dr. Brooke Scheller On her ⁠website⁠ ⁠Instagram⁠ (@drbrookescheller) ⁠Functional Sobriety⁠ How to Eat to Change How You Drink

I am honored to connect with Esther Blum today! She is the bestselling author of "Cavewomen Don’t Get Fat," "Eat, Drink, and Be Gorgeous," and most recently, "See Ya Later, Ovulator!". Esther currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles.  Today we speak about medical gaslighting, how weight gain does not have to be a part of aging, andropause and menopause, and the Women’s Health Initiative. We dive into physical changes and significant symptoms during perimenopause and menopause, the role of the pelvic floor, deciphering what the dreaded “menopot” is, what does not work, and advocacy in terms of testing and hormones. We also address constipation, weight loss resistance, and how our tolerance for alcohol changes as we age, especially when using bioidenticals or hormone replacement therapy.  IN THIS EPISODE YOU WILL LEARN: How women can redefine their experience and continue having an active sex life after menopause. How to surrender, lean in, and take the pressure off yourself while going through perimenopause and menopause. Why is there so much misinformation and medical gaslighting in our society? Why Esther wrote See Ya Later, Ovulator! Some common symptoms of perimenopause. Risks women may face after a hysterectomy. Changes that happen in the vaginal canal and pelvic floor during menopause. The significant and profound impact of the decline of sex hormones. How to avoid weight gain in menopause. What can menopausal women do to prevent fatty liver and digestive problems? Lab tests women should be asking their health providers for. Why should perimenopausal women avoid alcohol?  Some simple ways to address constipation. Connect with Cynthia Thurlow Follow on ⁠Twitter⁠, ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Connect with Esther Blum On her ⁠website⁠ On ⁠Facebook⁠, ⁠Instagram⁠, ⁠LinkedIn⁠ Get your ⁠free copy of Esther’s Happy Hormone Cocktail⁠ Esther’s Books ⁠Esther’s book, See Ya Later, Ovulator!⁠, by Esther Blum ⁠Cavewomen Don’t Get Fat⁠, by Esther Blum ⁠Eat, Drink, and Be Happy⁠, by Esther Blum

I am thrilled to have Gary Taubes back on the show today. (He was with me before on episode 137. Gary is an investigative science and health journalist whose work has been pivotal in catalyzing the low-carb keto movement. He has written many books, including his most recent, Rethinking Diabetes, and his articles are in many of the best anthologies. He has also received many science awards. Today's discussion is particularly significant, given the recent report from the American Diabetes Association revealing that the annual cost of diabetes in the United States reached a staggering $412.9 billion in 2022, with individuals diagnosed with diabetes now representing one in every four dollars spent on healthcare.  In our discussion today, we dive into the history of diabetes, pertinent statistics, the prevailing standard of care, and the transformative influence of insulin on diabetes management and reactive hypoglycemia. Gary provides insights into his reactions to GLP ones, the integration of medical and nutrition science into the medical field, and the influence of organizations such as the American Diabetes Association, AHA, USDA, and NIH. Our discussion also extends to the effects of pharmaceuticals, the shortcomings in our approach to diabetes management and existing models, and the challenge the low-carb community faces. Stay tuned for today's eye-opening conversation, where we shed light on the complexities surrounding diabetes care, explaining how simple lifestyle changes can tremendously improve quality of life. IN THIS EPISODE YOU WILL LEARN: Rethinking Diabetes is a groundbreaking exploration of diabetes diagnosis, management, and treatment Gary discusses the evolution of evidence-based medicine Why the traditional medical approach to treating diabetes is inadequate How the guidelines of the American Diabetes Association were based on outdated assumptions  How medical treatments compare with lifestyle changes for managing diabetes Controversies surrounding how the pharmaceutical industry has influenced the way medical associations have shaped their diabetes management policies How medical guidelines and dietary advice have evolved What constitutes a healthy diet? How patients often have trouble following diet recommendations, despite their best intentions Is obesity a hormonal disorder or caused by overeating?  Connect with Cynthia Thurlow Follow on X, ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to [email protected] Connect with Gary Taubes On his ⁠website⁠ X ⁠Facebook⁠ Previous Episode Mentioned ⁠Ep. 137 – High Blood Sugar Levels And Its Long-Term Damage with Gary Taubes⁠ Book Mentioned: Rethinking Diabetes: What Science Reveals About Diet, Insulin, and Successful Treatments is available from most bookstores or on ⁠Amazon⁠.

I’m honored to reconnect with Dr. Felice Gersh today! She is a multi-award-winning physician with dual board certification in OB-GYN and Integrative Medicine. We connected once before in Episode 221, where we spoke about PCOS and metabolic health. Today, Dr. Gersh joins me to dive into perimenopause and menopause. We discuss various issues surrounding the Women’s Health Initiative and talk about estrogen as a family of hormones, estrogen-mimicking chemicals, synthetic hormones, and oral contraceptives. We get into the importance of thyroid function, the pro-inflammatory state of a loss of estrogen in perimenopause and menopause, and the importance of nutrition and exercise for metabolism. We also speak about the lesser-known changes that occur in menopause, including changes in body odor, constipation, sarcopenia, osteoporosis, and vocal changes.  I intend to invite Dr. Gersh back again to discuss women and mitochondrial health, and then once again to talk about her latest book, Menopause: The Fifty Things You Need to Know.  Stay tuned to find out what menopause really is, and what it does to a woman’s metabolic system. IN THIS EPISODE YOU WILL LEARN: The Women’s Health Initiative study and its devastating effects Differences between synthetic and bioidentical hormones How chronic diseases of aging can be delayed when hormones are incorporated along with other lifestyle refinements What do hormones do? Why every immune cell in the body has receptors for vital hormones Menopause is not defined by a specific moment in time. Changes that occur physiologically during the perimenopause years How hormones can change the perimenopause paradigm  Why perimenopause translates into many sleep issues Phytoestrogens: nature’s gift to women Connect with Cynthia Thurlow Follow onX ⁠Instagram ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠  Connect with Dr. Felice Gersh On her website: ⁠Integrative Medical Group of Irvine⁠ Instagram⁠ All of Dr. Gersh’s books are available on ⁠Amazon⁠ ⁠Episode 221 on PCOS with Dr. Felice Gersh⁠

Today, we have another episode in our series of thoughtfully curated companies. This episode is sponsored by OneSkin, a company founded and led by an all-female team of PhD-level scientists. OneSkin is redefining how we think about aging, starting with the skin, our largest organ. I am delighted to introduce Dr. Alessandra Zonari as our guest today. Dr. Zonari is far from your typical scientist. She is a true visionary with a passion for longevity, skin regeneration, and an occasional karaoke jam. With degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Dr. Zonari brings a wealth of knowledge and a fresh perspective to our conversation today. Join us to learn more about OneSkin and how their products can reverse the effects of biological aging, helping your skin become stronger and more resilient as you age. IN THIS EPISODE YOU WILL LEARN: Dr. Zonari shares her mission to understand how skin can age healthier and stronger and reduce the risk of inflammation and diseases.  How the female-led research team at OneSkin brings a unique perspective to skincare How the OneSkin peptide can reverse 2.5 years of biological aging in just five days The unique way in which they test their products and measure biological aging at OneSkin  How estradiol loss during menopause exacerbates the accumulation of senescent cells and causes inflammation Some common misconceptions about skincare for women in perimenopause and menopause How lifestyle choices influence the aging process of the skin  Why we must protect the skin from environmental stressors to slow the aging process  How your skin cells can get reprogrammed to return to a youthful state How OneSkin developed a hair care line to address hair loss and thinning The importance of self-love and nourishing your body  ABOUT OneSkin:  Founded and led by an all-woman team of PhD-level scientists, OneSkin is transforming the way we think about aging, starting with the body’s largest organ, the skin. Our proprietary OS-01 (oh ess one) peptide is the first ingredient to reverse the biological age of skin by targeting cellular senescence, a key driver of aging. By targeting cellular senescence, the OS-01 peptide switches off the damaged cells that contribute to lines, wrinkles, and sagging skin. The result? Skin that looks and behaves younger. Our products are designed for young and mature skin, because it is never too early or too late to invest in your skin health! We create next-level skin care. BIO: Alessandra Zonari, PhD, OneSkin Co-Founder & CSO Alessandra is not your typical scientist. She is a visionary with a passion for longevity, skin regeneration, and the occasional karaoke jam. Growing up in a close-knit family in Brazil, Alessandra saw her grandparents struggle with age-related diseases, and she soon became fascinated by the possibility of using stem cells to redefine the aging process. After earning degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Alessandra joined OneSkin in 2017 as a founding member and Chief Scientific Officer. Her contributions include 20+ papers, three patents, and the development of their proprietary OS-01 peptide. Connect with Cynthia Thurlow   Follow on ⁠X⁠ ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to ⁠[email protected]⁠ Connect with Dr. Alessandra Zonari On the ONESKIN⁠ website⁠ ONESKIN on⁠ Instagram⁠ Interested in trying OneSkin for yourself? Visit⁠ oneskin.co/CYNTHIA⁠ and use code CYNTHIA for 15% off your first purchase!

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