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

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

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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.

Today, I am honored to welcome Dr. Karen Corbin, an Associate Investigator and Obesity Program Lead at the AdventHealth Translational Research Institute, and the Founder and Chief Geek of Geeks That Speak. Her scientific career centers on human nutrition and metabolism, with a focus on uncovering the mechanisms behind individual susceptibility to metabolic diseases, including obesity, diabetes, and liver disease. A gifted scientific storyteller, Dr. Corbin founded Geeks That Speak to help scientists and fellow geeks communicate complex information in ways that are clear, compelling, and actionable.

She joins us today to share her perspective on the gut microbiome and its role in women's aging. She discusses her background as a registered dietitian and research scientist, and we explore the fundamentals of the gut microbiome, metabolic health, fermentation, and metabolism, including specific metabolites such as short-chain fatty acids, bile acids, and postbiotics. We examine fiber as a critical fuel substrate, the research on its utilization, and the unique metabolic vulnerabilities women in midlife face. We also explore whether the microbiome drives insulin resistance, whether late-night eating becomes more disruptive after the age of 40, what’s overhyped versus underappreciated in the wellness space, and the latest thinking on GLP-1s, fecal transplants, dysbiosis, and more.

Today’s conversation with Dr. Corbin is truly insightful and informative. Be sure to stay tuned all the way to the end, where she talks about upcoming research regarding a fiber-devoid diet and how protein can ferment in the colon.

IN THIS EPISODE, YOU WILL LEARN:

Dr. Corbin describes the colon as a dynamic ecosystem where microbes function like a community rather than the passive waste container it was once thought to be

How the gut microbiome influences metabolism, immunity, and brain signaling

How microbes directly influence calorie absorption and energy access

What true fiber intolerance may signal

Why gut health becomes increasingly important with hormonal shifts and aging

How microbes and the body influence each other, impacting insulin sensitivity, metabolism, and energy use

Why late-night eating becomes more metabolically disruptive as circadian rhythms and hormones shift with age

How differences in metabolic pathways can cause the same foods or supplements to affect people in different ways

Bio: Dr. Karen Corbin

Karen Corbin, PhD, RD, is an Associate Investigator and Obesity Program Lead at the Advent Health Translational Research Institute and the Founder and Chief Geek of Geeks That Speak.

Dr. Corbin’s scientific career focuses on human nutrition and metabolism. She explores the mechanisms, including the gut microbiome, that drive individual susceptibility to metabolic diseases such as obesity, diabetes, and liver disease.

Her overall goal is to advance clinically relevant research poised to transform patient care. Dr. Corbin is also an expert in scientific storytelling. She founded Geeks That Speak to help scientists and other “geeks” deliver complex scientific information in a way that is impactful, relevant, and inspires action.

Connect with Cynthia Thurlow  

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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. Karen Corbin

On her website

LinkedIn

Welcome to today’s Midlife Minute.

In this episode, I answer listeners’ questions about GLP-1 medications and midlife weight changes. I explore how hormonal shifts, insulin sensitivity, muscle mass, and the gut microbiome influence the effectiveness of these drugs, and explain why they should be regarded as part of a broader metabolic and lifestyle framework.

IN THIS EPISODE, YOU WILL LEARN:

Why GLP-1 medications don’t necessarily fix the root cause of midlife weight gain 

How declining estrogen can disrupt your appetite and satiety hormones

The value of checking your fasting insulin to understand your insulin sensitivity level

How inadequate protein can cause cravings for processed carbohydrates and fats

Why preserving muscle mass is critical to prevent sarcopenic obesity  

How GLP-1 medications affect digestion and gut motility

The clinical factors that are considered when prescribing GLP-1 medications 

Some simple daily habits to support your metabolic and microbiome health when using GLP-1 medications 

Connect with Cynthia Thurlow  

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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 delighted to reconnect with Caroline Alan, affectionately known as the Mineral Geek. Caroline is a health survivor, mineral expert, and educator on a mission to shift the way we think about cellular health. Her transformative experience sparked a deep dive into the science of minerals and human physiology. Caroline is the author of The Mineral Reset and Co-founder and CEO of Beam Minerals.

In today’s discussion, Caroline shares her personal story of poor adrenal health in perimenopause. We explore the effects of plant-based minerals, the prevalence of mineral deficiencies in our modern-day lifestyles, and the impact of key stages in a woman's life, including menstruation, pregnancy, perimenopause, and menopause. We examine how macro- and micronutrient deficiencies are exacerbated by poor gut health, the value of humic and fulvic acids, and how humic and fulvic molecules can support the body at a foundational level and assist in balancing our health during perimenopause and menopause. We also discuss the circumstances and challenges women experience in middle age, and highlight some essential paradigm shifts to consider as we age.

Caroline truly loves sharing this vital information with the world, so you certainly won’t want to miss today’s insightful conversation with her.

IN THIS EPISODE, YOU WILL LEARN:

How Caroline’s chronic health issues extended beyond mitochondrial dysfunction and hormone decline 

The turning point Caroline experienced after introducing liquid minerals 

Why are so many women currently experiencing mineral depletion?

How nutrient density of produce has declined due to modern farming methods, making it difficult for us to meet our nutritional needs through diet alone

Why filtered and purified water can contribute to mineral depletion.

Minerals and how they support energy production and biosynthesis in the body

How minerals are absorbed and used in the body

Why the standard approach to supplementation often fails

How poor gut health, heavy metals, and parasites can impede the proper utilization of minerals

The value of humic and fulvic acids lies in their ability to help restore the body’s natural replenishment process.

Connect with Cynthia Thurlow  

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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 Caroline Alan

On her website

On social media: @CarolineAlan.official 

Beam Minerals (Discount Code: CYNTHIA)

Beam Minerals Advanced Set

Get ready to venture into the realm of cutting-edge health and nutrition as I reconnect with Kara Collier, a registered dietitian and the co-founder of Nutrisense, the revolutionary continuous glucose monitor app! 

Our paths last crossed back in January of 2021, and I am thrilled to catch up with Kara again! Today, we delve deep into the ever-evolving landscape of metabolic health in 2023, exploring the pivotal role of CGM labs and glucometers in understanding our bodies. 

In today’s captivating conversation, Kara unravels the significance of measuring glucose against other metabolites, unveiling the profound impact of macros, exercise, supplements, sleep quality, life stage, and bio-individuality on our well-being. With a wealth of invaluable hacks to optimize your blood sugar, we invite you to join us on a captivating journey that will empower you to take charge of your health and transform your life! 

Gear up for an enlightening conversation packed with valuable insights you will not want to miss! Prepare to be inspired and informed as we uncover the secrets to unlocking your metabolic potential!

IN THIS EPISODE YOU WILL LEARN:

The current state of metabolic health

What is leading to obesity in the US?

Getting your fasting glucose value below 90

The pros and cons of glucometers

Glucose monitoring and the 8020 rule

Tracking your data to learn about yourself

Hacks to improve your diet

The role of movement in metabolic health

How important is Zone 2 training for mitochondrial health? 

Follicular versus luteal phase and insulin sensitivity

The importance of protein and carbohydrates

Blood sugar and sleep quality

About Kara:

Kara Collier is the co-founder and VP of Health at Nutrisense, one of America’s fastest-growing wellness-tech startups. After becoming frustrated with the shortcomings of the traditional healthcare system, she made it her mission to help others reach their maximum health potential using modern technology & expert coaching. She is the leading authority on the use of continuous glucose monitoring (CGM) technology for health optimization and disease prevention. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC).

Connect with Cynthia Thurlow

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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 Kara Collier

On ⁠Instagram⁠ 

⁠Nutrisense⁠

⁠Ep. 132 – Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier

Today, I’m excited to welcome Debra Atkinson back to the podcast for our third conversation. Debra holds both a BS and an MS in exercise science, with additional training in sports psychology, and served for many years as a senior lecturer in a university kinesiology program. She is a respected voice in the menopause space and an outstanding resource for personal training, coaching, and professional development for midlife women.

In today’s discussion, we explore key nuances and emerging trends in the fitness industry, including insights from recent surveys conducted by the American College of Sports Medicine. We unpack why many midlife women are drawn to the wrong types of workouts and the downstream consequences of those choices. We also examine what happens as estrogen levels decline, particularly its impact on muscle protein synthesis, and how this increases the risk of injury and tendon and ligament damage. We dive into strategies for avoiding frailty, the effects of chronic under-fueling, how nutritional choices- especially sugar, alcohol, and underlying food sensitivities can exacerbate hot flashes and other symptoms, and the importance of VO₂ max. To wrap up, Debra answers a series of rapid-fire questions, ranging from the one exercise every woman over 40 should master to conversations around zone two training, vibration plates, weighted vests, and more.

This conversation with Debra Atkinson is truly invaluable, and I know you’ll walk away with practical and empowering insights.

IN THIS EPISODE, YOU WILL LEARN:

Why social media exercise trends can often be misleading

How habits, conditioning, and attachment to old exercise patterns impact women’s exercise choices 

Why women’s injury risk increases as estrogen levels decline

How travel, jet lag, and holiday foods can amplify stress and compound the risk of muscle loss

Practical and proactive steps you can take to avoid losing independence as you age

How chronic under-fueling disrupts women’s metabolism, recovery, and resilience in midlife

The value of VO₂ max beyond cardiovascular fitness

How grip strength functions as an early indicator of overall strength and neurological health

The importance of daily, low-level movement for stabilizing blood sugar, cardiovascular health, and body weight

How inadequate or disrupted sleep can negate the benefits of training programs

Connect with Cynthia Thurlow  

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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

The Flipping 50 Podcast

On Social Media: @flipping50tv

Welcome to this week’s Midlife Minute episode.

Today, I answer a question from a 55-year-old postmenopausal woman on HRT who still wakes up multiple times at night. I also explore the factors that tend to affect women’s sleep in midlife and offer practical strategies for better sleep.

IN THIS EPISODE, YOU WILL LEARN:

How sleep apnea shows up differently in women than it does in men

Why being constantly sympathetic dominant may interfere with your sleep

How not eating enough protein, healthy carbohydrates, fiber, and healthy fats can spike your cortisol overnight

How drops in progesterone and changes in estrogen can impact GABA and glutamate

The importance of doing vagal exercise during the day and gearing down before bed 

Some simple vagus nerve practices to support relaxation

How alterations in progesterone and estrogen impact neurotransmitters

My favorite supplement for supporting sleep, and adaptogenic herbs that buffer cortisol

Connect with Cynthia Thurlow  

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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. Sleep and sleep disorders in the menopausal transition (Research Link)

2. The Sleep Goddess Reveals the Truth About Sleep, Menopause & Hidden Sleep Disorders | A. Matsumura (YouTube) 

3. Pulsetto (Affiliate link): Discount code: CYNTHIA

Today, I am honored to welcome Dr. Christopher Davis, a triple-board-certified physician in internal medicine, cardiology, and interventional cardiology, as well as a specialist in functional and regenerative medicine. He is also the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company. 

In our discussion, Dr Davis and I explore why women’s risk for heart disease accelerates after 40, how women’s physiology and anatomy make them more prone to small vessel disease, the challenges of our current medical model, and the impact of toxins. Dr. Davis shares the labs and imaging modalities he prefers, and highlights the need for personalized medicine. We examine cardiomyopathies in women, where takotsubo or broken heart syndrome originates, and how declining nitric oxide production during perimenopause and menopause affects vascular health. We also cover research on GLP-1s and their impact, the significance of nitric oxide production, the importance of endothelial health, and the glycocalyx.

Today’s discussion is a must-listen for anyone seeking a deeper understanding of women’s heart health in middle age.

IN THIS EPISODE, YOU WILL LEARN:

Why women’s heart disease risk accelerates after 40

How toxins and xenoestrogens contribute to vascular stress and metabolic disruption

What advanced labs and imaging can reveal beyond traditional testing

Why women’s unique physiology makes them more vulnerable to small vessel disease

How the glycocalyx and endothelial health protect the heart and circulation

Why personalized medicine is essential

Why cardiomyopathies like takotsubo are seen more frequently in women

How nitric oxide production impacts vascular flexibility and overall cardiac health

What research shows about the benefits of GLP-1s, beyond weight loss

The value of the Goldilocks approach to supplements in personalized patient care

Bio: Christopher Davis, MD, FACC

Dr. Christopher Davis is triple board-certified in internal medicine, cardiology, and interventional cardiology and is a specialist in functional medicine, bioidentical hormone replacement, and regenerative medicine. He is the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company. Dr.Davis has been honored as one of America’s “Top Doctors” by Castle Connolly Medical and has received the distinguished title of Top Doctor by U.S. News and World Report and Sarasota Magazine.

Connect with Cynthia Thurlow  

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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. Christopher Davis

Reveal Vitality

On Instagram

We’re excited to share another episode in our podcast series featuring heavily vetted companies.

Today, I’m delighted to connect with Baran Dilaver. Baran is an entrepreneur, creator, and accomplished executive, and also the co-founder of Wonderfeel Biosciences, a longevity-focused bioscience company that pioneers cellular health innovations through its patented NAD products. (You will likely remember the dynamic interview I did last year with Dr. Andrew Salzman, the MD and Chief Medical Officer of Wonderfeel.)

In today’s conversation, Baran and I explore the science of cellular energy and its wide-ranging benefits. We cover the physiology of NAD and other nutraceuticals, the key markers of inflammation, and the precursors in Wonderfeel’s formulas that enhance absorption and assimilation. We discuss how NAD and creatine monohydrate each fuel cellular energy, their powerful synergistic effects, and the NAD-creatine combination as a powerful midlife stack. We also get into brain fog, mood, and stress resilience, along with the FDA’s clarification on NMN and other nutraceuticals, and why NAD injections and IV NAD may fall short compared to oral precursors like NMN and NR. I also share my experience trying Wonderfeel’s newest product, Choco Creatine.

You won’t miss this in-depth conversation with Baran Dilaver of Wonderfeel, as he shares his expert perspective on NAD and creatine monohydrate supplementation.

IN THIS EPISODE, YOU WILL LEARN:

What recent research from Harvard and MIT has shown about the benefits of increasing NAD levels

Why NAD is so essential

Baran describes how reduced NAD affects each organ differently

How inflammation becomes a key signal of declining NAD levels

Why precursors like NMN and NR are necessary for increasing intracellular NAD levels

What led Baran to explore how to make NAD compounds more accessible to consumers?

How NAD and creatine work synergistically to improve brain and gut functioning

How compromised gut integrity drains our energy and forces the body into “overdrive.”

Baran outlines the complexities of product development

Why ingredients like resveratrol and hydroxytyrosol are included in the Wonderfuel NAD formula

Bio: Baran Dilaver

Baran is an entrepreneur, creator, and an accomplished executive. He is the Co-founder of Wonderfeel Biosciences, a longevity-focused biosciences company that pioneers cellular health innovations through its patented NAD products. Previously, he led numerous start-ups successfully, served as CEO and COO at public and private companies, where he collaborated with top scientists, visionaries, and medical experts, and developed award-winning products. He is a frequent speaker at conferences like Tech Open Air, Wonderland, and Brandweek. At UC Berkeley, he studied economics and earned athletic and academic scholarships. He gets a special thrill from enhancing people’s lives with the products he helps innovate.

Baran has been leading the NAD and longevity related initiatives at Wonderfeel Biosciences as its Co-founder and CEO, co-writing a number of patent applications, in vitro and in vivo studies, collecting consumer feedback and helping the Wonderfeel medical team publish peer reviewed papers and by participating high profile interviews and podcasts with the likes of Dr. Mark Hyman and Dave Asprey and speaking at conferences like the Biohacker Summit.

Connect with Cynthia Thurlow  

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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 Baran DilaverWebsite:

Previous Episode Mentioned

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

I am delighted to welcome Dr. Felice Gersh for part two of our conversation on progesterone, brain health, and cognition. Dr. Gersh is a valued colleague, friend, and mentor. She is a board-certified OBGYN in integrative medicine. She taught at the USC Keck School of Medicine for 12 years and is the founder and director of the Integrative Medical Group of Irvine.

Today, we continue our conversation by exploring the liver's role in detoxification, dosing, and alternative routes of administration for progesterone. We cover the effects of allopregnanolone, the timing hypothesis, how to optimize hormones during perimenopause and menopause, the impact of cycling hormones in menopause, optimal estradiol levels, progesterone intolerance, and paradoxical effects. We also discuss growth factors in estrogen cycling, mitochondrial health and inflammation, how shift work disrupts circadian rhythms, and immune system changes in menopause.

This is a conversation you will definitely want to revisit. Dr. Gersh truly challenged my thinking about hormone therapy with her simple but powerful message about the importance of considering the bigger picture when it comes to hormone replacement therapy.

IN THIS EPISODE, YOU WILL LEARN:

How reproductive hormones influence cognition, mood, and focus

The cognitive changes, brain fog, and memory lapses that occur during menopause

How allopregnanolone, progesterone’s metabolite, can either support calm and sleep or potentially accelerate cognitive decline over time

How different routes of progesterone administration (oral, vaginal, rectal) produce very different outcomes

Dr. Gersh challenges the assumption that static hormone dosing aligns with the evolution of female physiology. 

How localized symptoms act as indicators of what could be happening in the brain, bones, and cardiovascular system

The benefits of using progesterone in cycles rather than continuously

How estradiol and progesterone decline in menopause can lead to low-grade inflammation, shifts in immune function, and reduced mitochondrial efficiency

How shift work disrupts circadian rhythms

Connect with Cynthia Thurlow  

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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. Felice Gersh

On YouTube and Instagram

The Integrative Medical Group of Irvine