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

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