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

Welcome to this week’s Midlife Minute episode.

Today, I respond to a complex question from my free Facebook group. 

Stay tuned as I explore the root cause of Melinda’s persistent knee inflammation, from protein needs and recovery to mitochondrial support, and why eating “clean” does not always reduce inflammation.

IN THIS EPISODE, YOU WILL LEARN:

How persistent swelling and discomfort after 40 could reflect mitochondrial decline

Why 20 to 25 grams of protein at a meal may not be enough to trigger muscle protein synthesis

Why eating “really clean” while doing heavy exercise could create a relative energy deficiency

Mitochondrial support supplements that are commonly used for repair and boosting mitophagy

The benefits of the flavonoid, apigenin

The value of CoQ10, especially for those on statin therapy

Why melatonin is more than just a sleep hormone

How BPC 157 differs from the experimental peptides available online

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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

Link:

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

I’m thrilled to connect with Dr. Natalie Crawford today. She’s a double-board-certified fertility doctor and the author of The Fertility Formula. Unlike most other physicians, she blends lifestyle and functional medicine with science-based facts, aiming to help women conceive and understand their bodies. While this conversation may not feel fully aligned with the perimenopause and menopause transition, I encourage you to listen with an open mind to what Natalie shares about hormones.

In our discussion, we explore fertility as a vital sign, the impact of infertility, and why one in six women experiences infertility. We break down ovarian reserve and the realities of aging. We also cover specific labs that can help assess ovarian reserve and overall health. We explain DOR and POI, the overlap between fertility and perimenopause, and why the ovaries can behave like a “cranky toddler” in perimenopause. Finally, we dive into the role of the gut microbiome in estrogen metabolism and inflammation, and discuss IVF, egg freezing, modern reproductive options, lifestyle influences, and a series of rapid-fire questions.

Dr. Crawford’s book, The Fertility Formula, is a must-read for women of all ages. It contains many valuable insights, and I love the way she blends an integrative approach with an allopathic approach for her patients.

IN THIS EPISODE, YOU WILL LEARN:

How fertility serves as a health marker that reflects a woman’s hormonal, cellular, and metabolic health

The role of inflammation in infertility

Dr. Crawford clarifies ovarian reserve, highlighting the importance of understanding egg quality and quantity.

Why AMH testing is the most informative first step for women concerned about their fertility

Dr. Crawford outlines three factors that can cause missed or irregular periods.

The importance of tracking ovulation and understanding the body's signals during perimenopause

Inflammation and aging can disrupt chromosome alignment and impair embryo development.

How poor estrogen clearance and gut microbiome imbalances disrupt brain-ovary signaling and ovulation timing

The link between sleep deprivation and low sperm counts, and how stress and lack of muscle mass can drive insulin resistance and inflammation

Why sleep, muscle mass, and stress reduction are all essential for fertility

It’s essential to approach fertility proactively, and to know how to do that.

Bio: Natalie Crawford

Natalie Crawford, MD, is board-certified in both Obstetrics and Gynecology and Reproductive Endocrinology and Infertility and is co-founder of Fora Fertility, a boutique fertility practice in Austin, Texas. Dr. Crawford is CEO and co-founder of Pinnacle, a professional network for women in medicine. She completed her undergraduate degree at Auburn University, obtaining a degree in Nutrition Science, Medical School at UTMB, OBGYN Residency at UTSW, and REI Fellowship at UNC, concurrently obtaining a Master of Science in Clinical Research. Dr. Crawford is a digital health educator on social media, YouTube, and hosts the podcast  “As a Woman” with over 6 million downloads. Her debut book, “The Fertility Formula”, will be released by Penguin Random House. 

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website.

Submit your questions to [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. Natalie Crawford

On her website

On social media: @NatalieCrawfordMD

Dr. Crawford’s book, The Fertility Formula, is available here.

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

I am delighted to connect with Dr. Tricia Pasricha today. She is a gastroenterologist specializing in neurogastroenterology, a physician scientist at Beth Israel Deaconess Medical Center, and an Assistant Professor of Medicine at Harvard Medical School.

In our conversation, we discuss her new book, You've Been Pooping All Wrong, which is truly delightful and a definite must-read. We explore the science of poop, and the stigma surrounding it, how stress impacts motility, the gastrocolic reflex, and what is considered normal, regarding pooping frequency. Dr. Pasricha explains how she addresses travelers’ constipation, and we also dive into women's issues specific to perimenopause and menopause, the effects of dyssynergia, red flags that concern her, and the symptoms and causes of early colorectal cancer, in addition to my rapid-fire menopause gut addition.

Today’s discussion with Dr. Tricia Pasricha is truly invaluable. She is both smart and accessible, and I know you'll enjoy our conversation.

IN THIS EPISODE, YOU WILL LEARN:

Why women tend to be more inhibited about their bodily functions than men

The gut-brain connection and how stress can affect bowel movements

What is normal when it comes to bowel frequency?

The importance of treating both the central and enteric nervous systems to manage IBS symptoms

Why fiber is essential, and various ways to incorporate it into meals

How fiber improves bowel regularity and overall health

Common issues women experience with bowel movements during perimenopause and menopause

The role of pelvic floor dysfunction in constipation and how it can be treated

Dr. Pasricha identifies three red flags for serious health conditions

The potential link between environmental factors, increased consumption of ultra-processed foods and sugar-sweetened beverages, and early onset colorectal cancer.

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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. Trisha Pasricha

On Instagram

Dr. Pasricha’s book, You’ve Been Pooping All Wrong, will be released on April 7th. Pre-order now! https://www.trishapasricha.com/youvebeenpoopingallwrong

Welcome to this week’s Midlife Minute, and the final episode in our three-part series on fiber.

Bloating in middle age is a very common concern for women. Stay tuned as I explain how to address that and clarify how to increase your fiber intake without bloating.

IN THIS EPISODE, YOU WILL LEARN:

Why fiber is crucial for women in perimenopause and menopause

How declining estradiol negatively impacts the gut microbiome

Why soluble fiber becomes especially important as insulin sensitivity decreases in midlife

Why many women tend to bloat when increasing their fiber consumption

Strategies to increase your fiber intake gradually

The importance of proper hydration

The gold standard for fiber intake

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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

Download Cynthia’s 10 Fiber-Rich Carbohydrates that Support Midlife Metabolism List HERE.

Research Links

Relation of Dietary Fat and Fiber to Elevation of C-Reactive Protein

Cholesterol-Lowering Effects of Dietary Fiber: a Meta-Analysis

The Effect of Fiber on Satiety and Food Intake: a Systematic Review

The Emergence of the Metabolic Syndrome with Menopause

The Effect of Dietary Fat and Fiber on Serum Estrogen Concentrations in Premenopausal Women Under Controlled Dietary Conditions

From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites

The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease

Dietary Fiber and Body Weight

Today, I am honored to connect with Dr. Dominik Nischwitz, a German dentist, pioneer of biological functional dentistry and ceramic implantology, founder of DNA Aesthetics, and the Vice President of the International Society for Metal-Free Implantology. He's also an author with a particular focus on how optimal health starts in the mouth.

In our discussion, Dr. Nischwitz explains why the oral microbiome is, in fact, the upper gut. We explore the impact of oral dysbiosis, hormonal changes in oral health, concerns about root canals, cavitations, and old wisdom tooth sites. We clarify that mercury amalgams are not benign and are known neurotoxins, and explain why big-mouth overhauls must be carefully planned. We also discuss the debate of fluoride versus hydroxyapatite, cosmetic dentistry concerns, and more.

This is another invaluable conversation that you will likely want to listen to several times.

IN THIS EPISODE, YOU WILL LEARN:

Dr. Nischwitz explains the oral microbiome

What is dysbiosis?

How changes in estrogen and nitric oxide production affect the gums and oral tissues

Dr. Nischwitz explains why he believes that conventional dentistry is outdated, and highlights the benefits of biodentistry

Why so many people fear dentists

The risks associated with root canals

How cavitations can become infected and lead to chronic inflammation and other health issues

Why mercury in dental fillings is so dangerous

The importance of having mercury fillings removed safely by a certified biological dentist

Why is hydroxyapatite safer than fluoride?

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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. Dominik Nischwitz

On his website

Instagram

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022!

Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh about 4 to 5 pounds. 

Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on gut microbiome health, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book for supporting the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.) 

This show has been one of my favorite podcasts that I have recorded in the last year. I hope you enjoy listening to it!

IN THIS EPISODE YOU WILL LEARN:

What is the microbiome, and why is it important?

Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome?

The importance of stomach acid.

How do proton pump inhibitors affect gut health?

The three big things that interfere with digestion.

How pharmaceutical companies have taken over medical education.

The role of statins in women.

Importance of the Estrobolome test.

Three different types of estrogens in the body.

Why exercise is an important contributor to gut health.

The net impact of low-quality sleep on immune function.

Dr. Chutkan shares her top tips for a healthy gut microbiome.

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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. Robynne Chutkan 

On her ⁠website⁠ 

Instagram⁠ (@gutbliss)

Books by Dr. Robynne Chutkan:

⁠The Anti-Viral Gut: Tackling Pathogens from the Inside Out⁠

⁠Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage⁠

⁠The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief⁠

⁠The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out⁠

Books mentioned:

⁠Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker⁠

I am thrilled to connect with Dr. Lindsey Berkson today. The audacious and tenacious Dr. Berkson is a distinguished hormone scholar from the highly praised Center for Bioenvironmental Research at Tulane. She is the author of 21 books, and her impact on medical literature continues to grow. With her thoughtful manner and infectious enthusiasm for learning, she educates women about their bodies and health.

Our discussion today highlights the importance of supporting the hippocampus and doing targeted cardiovascular exercise. We explore hormone replacement therapy, the timing hypothesis, and why oxytocin is more than just a bonding hormone. We cover endocrine-disrupting chemicals, detoxification, gut health, inflammation, and ways to support immunity, and we examine how oxytocin influences digestion, gut motility, and gut-brain access. We also explain how oxytocin protects our stem cells, prevents gut trauma after colonoscopies, reduces gut inflammation, and supports healthy transit time.

Dr. Berkson’s new book, The Oxytocin Medicine, is truly an incredible resource and one I will reference often. It is most inspiring!

IN THIS EPISODE, YOU WILL LEARN:

How a shrinking hippocampus alters women’s identity and resilience

The value of cardio-respiratory fitness and pushing limits for driving resilience

How conservative hormone dosing may fail to protect women’s health in perimenopause and beyond

Women’s Health Initiative messaging created a widespread fear of estrogen.

Why Dr. Berkson challenges the timing hypothesis 

The difference between synthetic progestins and naturally made progesterone

Oxytocin and how it functions as a system-wide hormone

Importance of detoxification during the perimenopause to menopause transition 

Consistent patterns are common among women who age with physical and cognitive resilience.

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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. Lindsey Berkson

On her website

Substack

The Oxytocin Medicine

Welcome to this week’s episode of the Midlife Minute.

This is the second episode in our three-part series, focusing on the vital role of fiber in midlife.

Stay tuned as I explore the connection between fiber, hormones, and blood sugar, clarifying how midlife tends to reframe the rules.

IN THIS EPISODE, YOU WILL LEARN:

How hormonal changes in midlife can lead to shifts in body composition

Why fiber is essential for stabilizing blood sugar and insulin levels 

The role fiber plays in fat distribution

How fiber helps the body handle estrogen

Signs that can indicate you are not consuming enough fiber 

Practical tips for increasing your fiber intake

The importance of proper hydration

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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

Research Links

Relation of dietary fat and fiber to elevation of C-reactive protein

Cholesterol-lowering effects of dietary fiber: a meta-analysis

The effect of fiber on satiety and food intake: a systematic review

The emergence of the metabolic syndrome with menopause

The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions

From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites

The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease

Dietary fiber and body weight

I am thrilled to welcome Dr. Nick Trubee today. He is an exercise physiologist and Certified Strength and Conditioning Specialist with more than 17 years of experience, and a former university professor who now coaches clients online, focusing on preventing and reversing osteoporosis through resistance and impact training.

In our discussion, we dive into why bone and muscle loss accelerate after 40, common misconceptions about walking or light activity being enough to build bone, and the spectrum of risk factors that contribute to bone loss. Dr. Trubee shares his take on reframing osteopenia and osteoporosis, clears misconceptions around exercise and progressive overload, and explains how often we need to train to build strength while minimizing injury risk. We look at the importance of training intensity and Zone Two workouts, and why nutrition and protein intake are essential for more strength and better bone health, also exploring meal timing, weighted belts, vests, and weights, how grip strength reflects overall strength, the effects of vibration plates and infrared saunas, and the importance of mindset and delayed gratification for long-term bone and muscle health.

This conversation with Dr. Nick Trubee is truly invaluable. It's one you will definitely want to come back to.

IN THIS EPISODE, YOU WILL LEARN:

The benefits of consistent use of vibration plates, red light, and sauna for recovery and nervous system support

Why you should avoid pushing through a full workout when you are feeling run-down or depleted

How much protein should we be eating?

Current guidelines may fall short of the actual protein requirements for people over 60

The value of creatine for muscle and bone support

Why many women over 40 struggle with their body composition 

A tip to help you meet your protein requirements

How weighted vests can boost metabolism while safely enhancing bone strength

Why grip strength is a proxy for overall strength 

Bio: 

Dr. Nick Trubee is an Exercise Physiologist (PhD, University of Kentucky) and Certified Strength & Conditioning Specialist (CSCS) with over 17 years of experience. A former university professor, he now coaches clients online, focusing on osteoporosis prevention and reversal through resistance and impact training. 

Nick has worked with a wide range of people—from athletes and first responders to adults with osteopenia and osteoporosis—helping them rebuild strength, confidence, and trust in their bodies. He stays on top of the latest research in exercise science to ensure his clients receive safe, effective, and evidence-based training. 

His philosophy is simple: every workout should leave you feeling better than when you started. By combining his academic background with practical coaching, Nick empowers clients to build strong bones, resilient bodies, and a life without limits.

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [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. Nick Trubee

On his website

Instagram

Fitness Lit Breakdown Podcast