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

We’re back with Episode 2 of our Bone Health Masterclass series—and this one is a powerhouse mashup featuring orthopedic surgeon Vonda Wright, magnesium expert Carolyn Dean, researcher Barrie Tan, and bone coach Kevin Ellis.

In this dynamic conversation, we break down what really happens to women’s bones during menopause—and what you can do about it. You’ll learn how strength training, grip strength, and smart fueling directly influence bone density, and finally understand the truth about osteoblasts, osteoclasts, and the constant remodeling happening inside your skeleton.

We also go deep on the nutrients that matter most, especially magnesium, the surprising role of melatonin, how chronic stress and gut health impact your bones, and why building bone is about far more than just calcium. Plus, we unpack the science behind OsteoStrong and how targeted loading can stimulate stronger bones at any age.

If you care about staying strong, active, and fracture-free for decades to come, this is an episode you can’t afford to miss.

IN THIS EPISODE, YOU WILL LEARN:

Why bone loss accelerates during menopause 

How tocotrienols effectively doubled the bone growth-to-loss ratio in osteopenic adults in a clinical trial

How relative calorie deficiency, menstrual disruption, and excessive leanness in athletes and non-athletes alike are major, yet underrecognized, risk factors for early osteoporosis

Why bone breakdown accelerates when estrogen drops, and how that can be countered

How women’s bone health has been misunderstood for decades, with an excessive focus on calcium 

The critical importance of magnesium, which allows bones to be strong, flexible, and fracture-resistant 

The value of melatonin for supporting bone remodeling, promoting osteoblast activity, and protecting bone cells from oxidative stress and inflammation

How elevated cortisol from chronic stress directly impairs bone health 

Why gut health is foundational to bone 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

Connect with Dr. Barrie Tan

On his website

Instagram

Facebook

LinkedIn

Connect with Dr. Vonda Wright

On her website

Facebook, Instagram, X, and LinkedIn

Leave a message on VIP Phone Number 407-232-2334

Connect with Dr. Carolyn Dean

On her website (For educational resources)

RnA ReSet Store website

Podcast 

Magnesium: The Missing Link to Total Health by Dr. Carolyn Dean is available on Amazon 

Connect with Kevin Ellis

On his website

Facebook, Instagram, and LinkedIn

Kevin’s free Stronger Bones Masterclass 

Ep. 234 Metabolic Longevity and Vitamin E with Dr. Barrie Tan

Ep. 386 Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright

Ep. 366 Magnesium Masterclass: Unveiling Its Role in Metabolic Function with Dr. Carolyn Dean

Ep. 252 How To Optimize Your Bone Health with Bone Coach Kevin Ellis

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring!

Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs. 

Given the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segments to make them easier to understand.

In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transport of cholesterol and the roles of apoptosis, apo-proteins, and apo-lipoproteins; we unravel the differences between HDL, LDL, IDL, and VLDL; and we explain how to calculate LDL and triglycerides to assess metabolic health. Dr. Dayspring also shares his preferences regarding lab values and indicators that help him assess the early risk of cardiovascular disease.

We cover some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it easier to follow.

Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series.

IN THIS EPISODE YOU WILL LEARN:

What are lipids, and why are they important?

Dr. Dayspring explains what triglycerides are.

How lipids get absorbed and transported throughout the body

What lipoproteins are, and how they get classified

How cholesterols get calculated

The impact of triglycerides on cholesterol levels and cardiovascular health

How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk

What is the role of HDL particles?

How metabolic syndrome impacts cardiovascular health

Bio:

Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, he moved to Virginia in 2012. He served as an educational director for a nonprofit cardiovascular foundation and, until mid-2019, as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years, he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow) 

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause supplement line

Connect with Dr. Thomas Dayspring

⁠Twitter⁠ (@DrLipid)

⁠LinkedIn⁠

⁠Books written by Gary Taubes⁠ 

I am excited to welcome Dr. Jayne Morgan as my guest today. She is a cardiologist and the Vice President of Medical Affairs at Hello Heart, specializing in women's health and cardiovascular research.

In our conversation, we look at the gaps in clinicians’ training around perimenopause and menopause, also discussing gender neutral training, and how men and women are treated differently in the medical system. Dr. Morgan shares her preferred areas of focus when educating middle-aged women about hormone replacement therapy and clusters of diagnoses, which include diabetes, dyslipidemia, high blood pressure, and weight-loss resistance. We examine how myocardial infarctions (heart attacks) tend to manifest differently in women, often with microvascular disease, atypical chest pain, and less obvious symptom patterns. We also explore screening recommendations, such as EKGs, Lp(a) assessments, and mammography for microcalcifications, which might indicate an elevated risk for cardiovascular disease.

This fun and lively conversation with Dr. Morgan offers valuable, practical insights into women’s heart health. I look forward to recording future podcast episodes with her.

IN THIS EPISODE, YOU WILL LEARN:

One-size-fits-all treatment of women during medical training in the ’90s and early 2000s

Speaking up in the exam room when something doesn’t feel right

When hormone therapy was labeled dangerous, and the fallout that followed

Medicine’s uncomfortable truth: clinicians must keep learning or fall behind

Gender-neutral cardiology and the women it left behind

The midlife risk-factor pileup no one prepared women for 

Why not taking blood pressure or cholesterol medications is risky rather than healthy

Heart attacks often mistaken for anxiety, especially in women

Slow change, real progress in women’s cardiology care

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow 

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Connect with Dr. Jayne Morgan

On Instagram, TikTok, Threads, YouTube, and LinkedIn

Today, I’ll be unpacking some of the research and science surrounding digestive rest and intermittent fasting. 

In this episode, I am transparent about the fact that what works for me now may not be what worked five or ten years ago. I explain what happens in your body when you’re not eating, explore ways to approach intermittent fasting, and highlight why your goals, life stage, and metabolic health should guide your choices.

Whether you’re focused on building muscle, improving metabolic flexibility, or supporting fat loss, I hope that you walk away with a clearer understanding of how long you should go without eating, while honoring your current stage of life.

IN THIS EPISODE, YOU WILL LEARN:

How everything changed after 10 years of intermittent fasting

How digestive rest differs from intermittent fasting

Why intermittent fasting works better as a metabolic strategy

How digestive rest supports healing

The metabolic value of intermittent fasting  

How perimenopause and menopause impact the gut microbiome

How to determine whether digestive rest or intermittent fasting is more appropriate in different life stages

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

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow.

In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women’s bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health.

I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health.

IN THIS EPISODE, YOU WILL LEARN:

How underfueling, overtraining, and oral contraceptives can limit bone development 

The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk

How even a few minutes of impact exercise per day can stimulate bone strength 

How vibration plates can complement strength and impact training

Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age

The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength

How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women

How creatine alone, without physical activity, shows no meaningful benefit

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. Jocelyn Wittstein

On the Duke Health website

On Instagram

The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores.

Connect with Debra Atkinson

On her website

The Flipping 50 Podcast

On Social Media: @flipping50tv

Connect with Dr. Jessica Shepherd

Sanctum Med and Wellness

On Instagram: Jessica Shepherd or Modern Meno

Dr. Shepherd’s new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon.

Connect with Dr. Darren Candow

On Instagram

On X

University of Regina

Featured Episodes

Ep. 467 Bone & Joint Health Tips for Women 40+ with Jocelyn Wittstein                             

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson                   

Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Dr. Darren Candow

Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based, integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest, Women, Food and Hormones. 

Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some lesser-known hormones, including growth hormone, and how to support them properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture.

I hope you benefit as much from this episode as I did! 

IN THIS EPISODE YOU WILL LEARN:

Dr. Sara explains what an infodemic is and how it has affected how she communicates with her patients. 

What happens to our hormones as we age?

The impact of stress on hormone regulation.

Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women.

How does alcohol consumption impact women’s hormones?

Why do men tend to have an easier time with the ketogenic diet than women?

The dramatic changes that occur in women’s bodies as they transition from perimenopause to menopause.

Looking at the interrelationship between trauma, stress, and autoimmunity.

The changes that occur with growth hormones as we age.

How trauma affects the genes.

How disordered eating impacts metabolism.

How to support physical detoxification naturally, without going to extremes.

How to address weight-loss plateaus.

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow) 

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause supplement line

Connect with Dr. Sara Gottfried

On her ⁠website⁠

⁠Facebook⁠, ⁠Instagram⁠

Dr. Sara’s books are available on https://www.saragottfriedmd.com/ and ⁠Amazon.⁠

⁠I am delighted to welcome Dr. Andy Galpin today. He is a scientist and tenured professor with a PhD in Human Bioenergetics and an MS in Human Movement Sciences. He has spent the last 20 years focusing on the science and practice of enhancing human performance, in all its forms. He coaches some of the world’s highest performers, helping them fulfill their true potential.

In our conversation, we dive into women’s health during perimenopause and menopause, exploring the impact of estrogen decline on muscle and bone loss, the vital role of resistance training, and the integration of hormone therapy and GLP-1 medications. Dr. Galpin highlights the importance of sleep, offers practical strategies for starting an exercise routine, and shares some research on barriers to women’s health. He also addresses overtraining, under-fueling, and the need for an individualized, evidence-based approach for supporting women’s health and wellness.

Stay tuned for Dr. Galpin’s clear guidance on optimizing and maintaining your health through perimenopause, menopause, and beyond.

IN THIS EPISODE, YOU WILL LEARN:

How estrogen decline impacts women’s muscle and bone loss in middle age

Why sleep is foundational for recovery, metabolic health, and body composition

The importance of resistance training as a lifestyle intervention in midlife

How under-fueling undermines your performance and recovery

The critical importance of learning movement skills in childhood

Strength training tips for middle-aged women

Ways to optimize your VO2 Max training

How unnecessary rules suggested in fitness messaging can make training less sustainable for many women

How hormone therapy and GLP-1 medications can support training and 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

Connect with Dr. Andy Galpin

On Instagram and X

Absolute Rest

Vitality

Optima Muscle

We have another short and sweet episode today where I answer questions from listeners in a long-form format. 

In this episode, we’re focusing on Urolithin A. Stay tuned for more!

IN THIS EPISODE, YOU WILL LEARN:

An introduction to Urolithin A and what it is

A broader role of Urolithin A beyond being “just another supplement.”

The gradual decline in cellular energy production that occurs with aging

30–40% of people lack the gut microbes needed to produce sufficient Urolithin A

The role Urolithin A plays in supporting and strengthening the gut barrier

Impact of declining estrogen during perimenopause and menopause on mitochondrial function

Ways Urolithin A enhances mitochondrial health at the cellular level

Emerging research linking Urolithin A to brain health, vascular function, 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

Today, I am thrilled to connect with nurse practitioner, Dr. Lisa Chism. Lisa is the Clinical Director of the Oakland Macomb Center for Breast Health in Michigan. She has over 25 years of experience, specializing in breast health, menopause, sexual health, and breast cancer survivorship. She is also an author and a faculty member at a local university.

In our conversation, we discuss the breast cancer risk for women with dense breasts, family history, or prior biopsy, diving into supplemental imaging, lifestyle modifications, HRT, and breast risk, and the changes that occur after a breast cancer diagnosis. We also explore the genitourinary syndrome of menopause and screening, permanent versus non-permanent changes occurring in the genital urinary area, and anticipatory informed care guidance for patients with a history of trauma.

This is one of those conversations you will definitely want to revisit. With Lisa’s thoughtful advocacy, deep commitment to patient care, and powerful insights, it is clear why sharing her message is so critically important.

IN THIS EPISODE, YOU WILL LEARN:

The different levels of breast density and their implications for cancer detection

Various risk assessment tools used to determine breast cancer risk 

How alcohol impacts the risk of breast cancer 

Why weight management essential for post-menopausal women

The importance of having detailed conversations with providers about menopause symptoms and the available treatment options

Lisa shares her approach to evaluating and educating patients 

How trauma impacts women’s sexual health

Permanent and non-permanent changes that occur in the vaginal area during menopause

Can older women still do HRT?

A simple breast-examination habit for all women

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow 

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Connect with Dr. Lisa Chism

Instagram (@DrMommyPoppins)

Instagram (@TheAdoptedNurse) 

Oakland Macomb OBGYN Center for Breast Health-Rochester Hills

Click here for a discount on the only scientifically proven source of Urolithin A!  https://partnerships.timeline.com/CYNTHIATHURLOW (10% off with code Cynthiathurlow)

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator, Megan Ramos!

In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting. 

In today’s captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnoses, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels. 

Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success!

IN THIS EPISODE YOU WILL LEARN:

My journey with PCOS

Why does body composition matter so much?

PCOS, the number one endocrine disorder in Westernized countries

Common myths about intermittent fasting

The fertility aspect of postmenopausal women

The slippery slope of perimenopause

Is fasting just an extreme form of calorie restriction?

The impact of sleep and stress on glucose and insulin levels

How to integrate intermittent fasting into your lifestyle

Magnesium supplementation for insulin resistance

How to deal with gout

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow) 

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause supplement line

Connect with Megan Ramos

⁠The Fasting Method⁠

Find Megan on social media @Megan J. Ramos

Purchase a copy of⁠ ⁠⁠Life in the Fasting Lane⁠ 

Purchase a copy of⁠ ⁠⁠The Essential Guide to Intermittent Fasting For Women⁠

Previous Episodes Featuring Megan

⁠Ep. 116 – Using Intermittent Fasting to Reverse Chronic Illnesses – with Megan Ramos⁠

⁠Ep. 188 – Troubleshooting Your Fasting Method with Megan Ramos