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

Welcome to the latest Midlife Minute.

In this episode, I answer questions related to disordered relationships with food, relative energy deficiency, bone health, and intermittent fasting. 

Stay tuned to find out what can happen to your body when you’re undernourished, and how to approach intermittent fasting in a way that supports your health rather than adding more stress.

IN THIS EPISODE, YOU WILL LEARN:

Connect with Cynthia Thurlow  

Research:

1. Relative Energy Deficiency in Sport (REDs): Endocrine Manifestations, Pathophysiology and Treatments.

Endocrine Reviews. 2024. Angelidi AM, Stefanakis K, Chou SH, et al. Review

2. The IOC Consensus Statement: Beyond the Female Athlete Triad--Relative Energy Deficiency in Sport (RED-S).

British Journal of Sports Medicine. 2014. Mountjoy M, Sundgot-Borgen J, Burke L, et al.

3. Eating Disorders.

Lancet. 2020. Treasure J, Duarte TA, Schmidt U. Review

4. Eating Disorders.

The Journal of the American Medical Association. 2025. Attia E, Walsh BT. Review

5. All-Cause and Cause-Specific Mortality Risk in Individuals With Eating Disorders: Systematic Review and Meta-Analysis of Relative Risk and Aggravating or Attenuating Factors.

World Psychiatry: Official Journal of the World Psychiatric Association. 2026. Semchishen SN, Højlund M, Lemaire D, et al. Recent

6. ACOG Committee Opinion No. 740: Gynecologic Care for Adolescents and Young Women With Eating Disorders.

Obstetrics and Gynecology. 2018. Committee on Adolescent Health Care Guideline

7. Fractures in women with eating disorders—Incidence, predictive factors, and the impact of disease remission: Cohort study with background population controls.

The International Journal of Eating Disorders. 2020. Frølich J, Winkler LA, Abrahamsen B, et al.

8. A Systematic Review and Meta-Analysis of the Association Between Eating Disorders and Bone Density.

Osteoporosis International: A Journal Established as Result of Cooperation Between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA. 2016. Robinson L, Aldridge V, Clark EM, Misra M, Micali N. SR

9. Bone Health in Adult Women With ED: A Longitudinal Community-Based Study.

Journal of Psychosomatic Research. 2019. Robinson L, Aldridge VK, Clark EM, Misra M, Micali N.

10. Low Energy Availability and Relative Energy Deficiency in Sport: A Systematic Review and Meta-Analysis.

Sports Medicine. 2025. Gallant TL, Ong LF, Wong L, et al. SR

11. Impact of Relative Energy Deficiency in Sport (REDs) on Bone Health in Elite Athletes: A Retrospective Analysis.

Journal of Cachexia, Sarcopenia and Muscle. 2025. von Brackel FN, Munzinger R, Bartosik M, et al. Recent

12. Medical Complications of Anorexia Nervosa.

Pediatrics. 2025. Trapani S, Rubino C.

13. Screening for Eating Disorders in Adolescents and Adults.

The Journal of the American Medical Association. 2022. US Preventive Services Task Force, Davidson KW, Barry MJ, et al. Review

Today, I’m delighted to connect with registered dietitian and certified diabetes care and education specialist, Kara Siedman. Her broad clinical experience spans inpatient oncology, diabetes, and gastroenterology. She is currently the Vice President of Science and Partnerships at Resbiotic.  

In today’s conversation, we focus on the value of nutrition at the intersection of the microbiome and overall health. We discuss nutritional dogma, the impact of gastroparesis, IBS, IBD, SIBO, and other similar diagnoses. We explore midlife risk factors and medications that impact the microbiome, the influence of low FODMAP diets and irritable bowel syndrome management, food fears, and disordered food relationships. We also examine the influence of probiotics and prebiotics, clarify why constipation is multifactorial, discuss the hallmarks of aging related to the microbiome and midlife changes, and review evolving research on the microbiome and responses to GLP-1 drugs.

This conversation with Kara Siedman is truly invaluable, so stay tuned!

IN THIS EPISODE, YOU WILL LEARN:

Bio:

Kara Siedman is a registered dietitian and certified diabetes care and education specialist with over 15 years of clinical experience in inpatient care, outpatient program development, and integrative/functional nutrition.

Kara’s work in a leading gastroenterology practice sparked her transition into functional nutrition, where she integrated root-cause approaches into GI care and became a mentor and key opinion leader in the field. Her passion for the gut microbiome evolved into a professional specialty, leading her to collaborate with top biotech and microbiome-focused companies.

As Senior Director of Science & Partnerships at resbiotic, Kara educates healthcare providers on microbiome science and the clinical application of targeted microbiome therapies. Known for her ability to simplify complex research, she brings clarity, credibility, and passion to gut health education.

Connect with Cynthia Thurlow  

Connect with Kara Siedman, RD, CDCES

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-1s, the integration of medical and nutritional science into medicine, 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 of our approach to diabetes management and of existing models, and the challenges the low-carb community faces.

Stay tuned for today's eye-opening conversation, where we shed light on the complexities of diabetes care and explain how simple lifestyle changes can tremendously improve quality of life.

IN THIS EPISODE YOU WILL LEARN:

 Connect with Cynthia Thurlow  

Connect with Gary Taubes

Previous Episode Mentioned

⁠Ep. 137 – High Blood Sugar Levels and 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.

Today, I’m honored to reconnect with Dr. Jolene Brighten. She’s an award-winning, board-certified naturopathic endocrinologist, nutrition scientist, and leading voice in women’s health. She’s the author of Beyond the Pill, Healing Your Body Naturally After Childbirth, and her latest book, ADHD and Women: A Guide to Optimizing Your Hormones and Thriving with ADHD, which represents an expansion of her core thesis that women’s symptoms get chronically misattributed when the hormone piece is left out of the picture, which she now applies to ADHD. She also hosts The Dr. Brighten Show.

In today’s conversation, we look at why ADHD symptoms surface or worsen at hormonal transitions, the mental health effects of oral contraceptives and synthetic hormones, and the gut-brain connection to ADHD. We explore how gut dysbiosis dysregulates vagal nerve signaling; how butyrate and other short-chain fatty acids influence it; what endobelly is and how it affects histamine and mast cell degranulation; and emerging research on GLP-1s and endometriosis. We also discuss rejection sensitivity disorder and masking, nutritional and o lifestyle recommendations for improving symptomatology, and how key supplements like cytochrome and saffron can improve memory and mitochondrial health.

Stay tuned for a truly insightful conversation with Dr. Jolene Brighten and a deeper look at ADHD and Women.

IN THIS EPISODE, YOU WILL LEARN:

Bio: 

Dr. Jolene Brighten is a hormone expert, nutrition scientist, and founder of Dr. Brighten Essentials. Board-certified in naturopathic endocrinology, a certified menopause specialist, and sex counselor, she is the bestselling author of Beyond the Pill, Is This Normal?, and the forthcoming ADHD and Women. She is dedicated to helping women optimize their hormone, brain, and sexual health through evidence-based education.

Connect with Cynthia Thurlow  

Check out Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

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. Jolene Brighten

Website

Pre-order bonuses for ADHD and Women (Meal plans to help optimize hormones and a PMDD workshop)

On Social Media: @DrJoleneBrighten

The Dr. Brighten Show

Welcome to this week’s Midlife Minute!

Today, I examine partial and full hysterectomies and what we know about their potential long-term effects, clarifying what the research tells us about bone, brain, and cardiovascular health, and what women should discuss with their healthcare providers before and after surgery.

IN THIS EPISODE, YOU WILL LEARN:

Quotes:

“Start those conversations early- before you ever have surgery.”

“If you are having these surgeries done before 45, before 40, you need HRT!”

“We have to manage our stress.”

“We have to get enough sleep.”

“We should be strength training.”

“We should be physically active.”

“We should be eating an anti-inflammatory diet.”

Connect with Cynthia Thurlow  

Research:

Today, I’m delighted to connect with Dr. Erin Kinney. She’s a naturopathic medicine doctor and the founder of the Kinney Clinic, which focuses on hormone replacement therapy, nutrition, adrenal health, thyroid, and lymphatic system issues. Dr. Kinney is also the stress reset expert and author of The Cortisol Cure.

In our conversation, we explore cortisol debt, how to recognize it through self-assessment, and why Dr. Kinney believes we need to change the narrative around stress. We discuss ways to modulate the autonomic nervous system, specifically the parasympathetic, the true drivers of low cortisol, including sleep and circadian rhythm disruption, overtraining without adequate recovery, nutrient depletion, chronic or stealth infections, and unresolved trauma. Dr. Kinney explains how Lyme disease, Epstein-Barr virus, and mold and mycotoxin exposure can contribute to more pronounced stress responses, and we examine the influence of caffeine, alcohol, and stimulants; calming supplements for stress and sleep; the gut-brain axis and gut immune dysfunction. Dr. Kinney also shares her preferred strategies to regulate cortisol easily and effectively.

Stay tuned for a truly enjoyable conversation with the delightful Dr. Kinney. Her book, The Cortisol Cure, is a great resource for anyone suffering from multiple stress-related issues.

IN THIS EPISODE, YOU WILL LEARN:

Bio:

Dr. Erin Kinney is a naturopathic doctor, author, and speaker specializing in hormonal health and the effects of chronic stress. She is the creator of the “Cortisol Bank Account” framework, the foundation of her book The Cortisol Cure, which breaks down complex stress and hormone science into a simple, accessible approach that helps readers understand what’s happening in their bodies and how to start feeling better. She founded The Kinney Clinic in Annapolis, Maryland, where she helps high-functioning men and women get to the root of fatigue, hormone imbalance, and chronic health issues so they can reset their stress response, boost their energy, and feel better than ever.

Connect with Cynthia Thurlow  

Connect with Dr. Erin Kinney

This episode is sponsored by Life Extension.

I am delighted to have Dr. Crystal Gossard, the Manager of Education at Life Extension, joining me today. Dr. Gossard is a Doctor of Clinical Nutrition with over 15 years of experience in nutrition, fitness, dietary supplements, and integrative functional medicine.

In our conversation today, Dr. Gossard and I discuss uncommon heart health testing, including gaps in care for women in perimenopause and menopause, and clarify the critical importance of a bioindividual personalized approach. We dive into specifics on labs, including ApoB as a direct measurement, the influence of glycation, insulin resistance and insulin sensitivity, LP(a), and high-sensitivity CRP as both a marker of systemic inflammation and a targeted inflammatory profile marker. We also cover oxidized LDL, inflammation and oxidative stress, the importance of CoQ10, and screening modalities like coronary artery calcium scoring, CCTA, CT angio, and Cleerly, and minerals, including magnesium and its role in over 600 enzymatic reactions in the body.

***Try Life Extension https://www.lifeextension.com/Cynthia10labs @LifeExtensionWelleness and save $10 on orders of $50 or more, plus free shipping, with code: Cynthia10

IN THIS EPISODE, YOU WILL LEARN:

Connect with Cynthia Thurlow  

Connect with Dr. Crystal Gossard

Try Life Extension and save $10 on orders of $50 or more, plus free shipping, with code: CYNTHIA10.

I’m thrilled to reconnect with microbiome expert Kiran Krishnan today. Kiran co-founded Just Thrive and previously served as Chief Scientific Officer at Microbiome Labs. He has more than 16 years of experience in the dietary supplement and nutrition industry, with postgraduate research experience in molecular biology and virology.

In today’s conversation, we take a deep dive into the science of spore-based probiotics, their ecological impact, how they interact with the existing gut microbiome, their potential to address dysbiosis, and why standard probiotics fail to survive stomach acid in meaningful numbers. We explore research on osteoarthritis, catabolism, and the gut-hormone connection, discussing how declining bacterial diversity may influence the metabolic and hormonal changes associated with perimenopause and menopause. Kiran explains the role of the pathobiome and endotoxemia, how the gut-brain axis can influence inflammation, and the importance of gut-barrier integrity, neurotransmitter production, and vagal nerve signaling in regulating the immune system. We also discuss the differences between fiber, resistant starch, polyphenols, fermented foods, prebiotics, and postbiotics, and Kiran shares his perspective on the carnivore diet, its potential impact on the microbiome, and key insights into SIBO.

Stay tuned for today’s fascinating and informative conversation with Kiran Krishnan.

IN THIS EPISODE, YOU WILL LEARN:

Bio: Kiran Krishman, Ph.D.

Kiran is a research microbiologist and a health and wellness expert who aims to make complex information understandable to all. He has founded several successful health and supplement companies over the last 15 years, including co-founding and leading Microbiome Labs, a preeminent microbiome therapeutics-focused brand among healthcare professionals. He is currently a co-founder and partner in 3 other companies that aim to revolutionize wellness care. He has conducted and published several research studies in scientific journals, published chapters in scientific textbooks/references books, holds global patents, and is a sought-after speaker on human health and the microbiome.

Connect with Cynthia Thurlow  

Connect with Kiran Krishnan

Welcome to the latest Midlife Minute.

Today, I answer some listener questions about bone health, osteoporosis, HRT, and the menopause transition.

Stay tuned to learn more about bone loss, bone health, and proactive ways to protect your bone mass.

IN THIS EPISODE, YOU WILL LEARN:

Connect with Cynthia Thurlow  

I’m thrilled to reconnect with Roseann Capanna-Hodge, Ed.D., today. She's a licensed clinical psychologist, board-certified in neurofeedback, and mom of two neurodivergent children. She's also the author of the upcoming book, The Dysregulated Kid.

Today, we discuss how midlife women become stressed and how stress is an event and dysregulation is a physiological state. We also explore emotional regulation, hypervigilance, midlife’s invisible load, strategies to stimulate the vagus nerve, and ways to address both over- and under-stimulated behavior.

Stay tuned for today’s insightful and informative conversation with Roseann Capanna-Hodge. You’ll walk away with tangible strategies for yourself and your family members, too!

IN THIS EPISODE, YOU WILL LEARN:

Bio:

Roseann Capanna-Hodge. Ed.D. is a leading expert in emotional and behavioral dysregulation with more than 30 years of experience helping families transform chaos into calm. As the creator of Regulation First Parenting® and the CALMS Dysregulation Protocol®, she bridges clinical science with everyday parenting so families can finally understand what’s really driving their child’s struggles.

Specializing in nervous system dysregulation, the root cause of challenges like ADHD, anxiety, OCD, mood disorders, and PANS/PANDAS, Roseann gives parents and professionals brain-based tools that create lasting change without blame, shame, or guesswork.

Through her bestselling books, upcoming book The Dysregulated Kid, and top 1% podcast, Dysregulated Kids, she has helped thousands of families support their child’s brain, behavior, and emotional well-being in practical, hopeful ways. Featured in The New York Times, Forbes, and Parents Magazine, Roseann is on a mission to bring Regulation First Parenting™ to every home so that children can thrive and families can finally feel calm again.

Connect with Cynthia Thurlow  

Connect with Roseann Capanna-Hodge, Ed.D