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

Today, I have the honor of reconnecting with Dr. Vonda Wright, a renowned expert in Aging and Longevity with over 20 years of experience in orthopedic surgery and sports medicine. She is also the host of the Hot for Your Health podcast. 

In our discussion, we examine how mainstream news relies on sedentary science, highlighting the hallmarks of aging and the value of shifting mindsets around aging. We explore the foundational role of mitochondria in cellular health changes as we navigate the aging process, looking at satellite cells and the communication between muscle, bone, and adipose tissue. We also discuss the musculoskeletal syndrome in menopause, VO2 Max, and the science and lab testing that can help predict longevity and peak performance.

This conversation with Dr. Vonda Wright is truly invaluable, and I highly recommend her book, Unbroken, as a powerful resource for understanding the transition from perimenopause to menopause.

IN THIS EPISODE, YOU WILL LEARN:

Vonda explains how mainstream news is based on sedentary science 

How hormonal changes impact muscle quality during the perimenopause to menopause transition

Why exercise is essential for rejuvenating muscle stem cells and maintaining muscle mass as we age 

How satellite cells can lose their regenerative capacity through inactivity

Why exercise is necessary for producing Klotho (the longevity protein) 

How your muscles, bones, and fat are in constant communication

The benefit of VO2 Max for understanding how your current level of fitness will project into the future

The importance of knowing your longevity goals for creating a balanced fitness plan 

Knowing the difference between being lean and being healthy

Why muscle mass is crucial for your health and mobility

The specialty labs Dr. Vonda uses in her practice

Connect with Cynthia Thurlow  

Follow on X

Instagram

LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Dr. Vonda Wright

On her website 

Instagram and YouTube

Dr. Wright’s book, Unbreakable, will come out on the 26th of August. You can pre-order a copy and get your Unbreakable Data Assessment App here.

We have the first episode in a series of thyroid-focused podcasts today.

In this episode, Dr. Anshul Gupta, Dr. Carrie Jones, and McCall McPherson join me to explore why Hashimoto’s tends to become problematic for women during perimenopause and menopause, and the root causes that drive it. We explore molecular mimicry, the effects of heavy metals, mycotoxins, mold, and other toxins on the thyroid, and explain how perimenopause impacts thyroid gland and immune system function. We cover non-thyroidal illness syndrome and cellular hypothyroidism, also focusing on Graves’ disease, which is due to a hyperactive thyroid gland, highlighting the standard of care it receives, preferred medications, and low-dose naltrexone.

Dr. Anshul Gupta explains why so many women with thyroid issues are unknowingly living with Hashimoto’s. He outlines the five root causes of Hashimoto’s, especially during perimenopause and menopause, highlighting the importance of addressing the underlying autoimmune process rather than simply replacing hormones. 

Dr. Carrie Jones explains why thyroid dysfunction in women often emerges during major hormonal transitions like perimenopause. She also points out that many cases of hypothyroidism involve issues that we cannot resolve with medication alone.

McCall McPherson discusses the challenges of diagnosing and treating Graves’ disease, which is often overlooked or mistaken for psychiatric issues. She explains the importance of proper testing, sharing some therapeutic approaches that can help stabilize thyroid function and calm the immune system.

You will not want to miss this invaluable compilation of powerful insights from three leading thyroid health experts.

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Dr. Anshul Gupta

On his website

YouTube and other social media (@AnshulGuptaMD)

Connect with Dr. Carrie Jones

On her website

Facebook, Instagram, and TikTok

Connect with McCall McPherson

Modern Thyroid Clinic

On Instagram and TikTok

Modern Thyroid and Wellness Podcast

Thyroid Lab Guide

Ep. 267 Hashimoto's: What Is It and How It Impacts Our Health with Dr. Anshul Gupta

Ep 241 Mitochondria, and the impact of hormone imbalances in perimenopause and menopause with Dr. Carrie Jones

Ep. 282 Thyroid Health: Hormones, Medications & Weight Loss with McCall McPherson

Today, we have another episode in our series of thoughtfully curated companies. This episode is sponsored by OneSkin, a company founded and led by an all-female team of PhD-level scientists. OneSkin is redefining how we think about aging, starting with the skin, our largest organ.

I am delighted to introduce Dr. Alessandra Zonari as our guest today. Dr. Zonari is far from your typical scientist. She is a true visionary with a passion for longevity, skin regeneration, and an occasional karaoke jam. With degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Dr. Zonari brings a wealth of knowledge and a fresh perspective to our conversation today.

Join us to learn more about OneSkin and how their products can reverse the effects of biological aging, helping your skin become stronger and more resilient as you age.

IN THIS EPISODE YOU WILL LEARN:

Dr. Zonari shares her mission to understand how skin can age healthier and stronger and reduce the risk of inflammation and diseases. 

How the female-led research team at OneSkin brings a unique perspective to skincare

How the OneSkin peptide can reverse 2.5 years of biological aging in just five days

The unique way in which they test their products and measure biological aging at OneSkin 

How estradiol loss during menopause exacerbates the accumulation of senescent cells and causes inflammation

Some common misconceptions about skincare for women in perimenopause and menopause

How lifestyle choices influence the aging process of the skin 

Why we must protect the skin from environmental stressors to slow the aging process 

How your skin cells can get reprogrammed to return to a youthful state

How OneSkin developed a hair care line to address hair loss and thinning

The importance of self-love and nourishing your body 

ABOUT OneSkin: 

Founded and led by an all-woman team of PhD-level scientists, OneSkin is transforming the way we think about aging, starting with the body’s largest organ, the skin. Our proprietary OS-01 (oh ess one) peptide is the first ingredient to reverse the biological age of skin by targeting cellular senescence, a key driver of aging. By targeting cellular senescence, the OS-01 peptide switches off the damaged cells that contribute to lines, wrinkles, and sagging skin. The result? Skin that looks and behaves younger. Our products are designed for young and mature skin, because it is never too early or too late to invest in your skin health! We create next-level skin care.

BIO: Alessandra Zonari, PhD, OneSkin Co-Founder & CSO

Alessandra is not your typical scientist. She is a visionary with a passion for longevity, skin regeneration, and the occasional karaoke jam. Growing up in a close-knit family in Brazil, Alessandra saw her grandparents struggle with age-related diseases, and she soon became fascinated by the possibility of using stem cells to redefine the aging process. After earning degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Alessandra joined OneSkin in 2017 as a founding member and Chief Scientific Officer. Her contributions include 20+ papers, three patents, and the development of their proprietary OS-01 peptide.

Connect with Cynthia Thurlow  

Follow on ⁠X⁠

⁠Instagram⁠ & ⁠LinkedIn⁠

Check out Cynthia’s ⁠website⁠

Submit your questions to ⁠[email protected]⁠

Connect with Dr. Alessandra Zonari

On the ONESKIN⁠ website⁠

ONESKIN on⁠ Instagram⁠

Interested in trying OneSkin for yourself? Visit⁠ oneskin.co/CYNTHIA⁠ and use code CYNTHIA for 15% off your first purchase!

Today, I am delighted to reconnect with Dr. Tyna Moore. She is a naturopathic physician and chiropractor, in addition to being the host of the wildly popular Dr. Tyna podcast, a bestselling author, and an international speaker offering a unique perspective for those seeking a stronger foundation for their health and well-being. 

In our discussion today, we dive into the importance of strength training, exploring concerns about under-fueling our bodies, and the damaging messages women currently receive about food, body size, and exercise, particularly from the health and wellness community. Dr. Tyna discusses the signs she often sees in women who underfuel their bodies, explaining how underfueling affects key hormones, including cortisol, thyroid, progesterone, estrogen, and testosterone, and the value of strength training. We also explore medications that impact bone health, including SSRIs, hormones, peptides, exosomes, and stem cells. 

You will not want to miss this delightfully engaging and enlightening conversation with Dr. Tyna Moore.

IN THIS EPISODE, YOU WILL LEARN:

Why building muscle mass is essential for avoiding frailty in later life.

The cardinal signs of health and vitality for women, as we age

Why disordered eating and fear of strength training are common issues among women

Dr. Tyna shares her concerns about using GLP-1s for rapid weight loss.

The importance of eating enough food to fuel the muscles you are trying to build

Why a healthy body fat percentage, strength, mobility, good sleep, and reduced pain are far more important than appearance-based goals

How not eating enough can worsen hormonal dysregulation, and how long-term use of SSRIs can significantly increase the risk of osteoporosis.

Ways to regulate your hunger and prevent overeating at night

The value of doing strength training a few times a week to optimize your central nervous system

How peptides, exosomes, and stem cells can be beneficial- but only once you have optimized your lifestyle and foundational health

Bio:

Dr. Tyna Moore, ND, DC, is a leading expert in holistic regenerative medicine and metabolic resilience, with nearly three decades of experience in the regenerative medicine space. Traditionally and alternatively trained in both science and medicine, she brings a metabolic-first perspective to optimizing health from the ground up.

Dr. Moore is the host of The Dr. Tyna Show podcast and an international speaker known for her direct, no-nonsense approach to strength, hormones, and longevity. With a combined following of over half a million across platforms, she has been featured on dozens of top health podcasts and stages worldwide. Through her online education programs and social media presence, Dr. Moore helps the general public and practitioners get the basics right – because without a strong metabolic foundation, no therapy, treatment, or supplement will ever deliver lasting results.

Connect with Cynthia Thurlow  

Follow on X

Instagram

LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Dr. Tyna Moore

On her website

The Dr. Tyna Show

YouTube

Instagram

I am honored to connect with Meg Josephson today. She is a psychotherapist holding a Master of Social Work degree from Columbia University, with a concentration in clinical practice. She is also a meditation teacher. 

In our conversation, we discuss Meg's new book, Are You Mad at Me?, exploring fawning as a survival mechanism and why women are more likely to be conditioned into people-pleasing. We unpack the archetypes she refers to in her book, examining complex PTSD, and why fawners need to redefine their boundaries and acknowledge their grief and anger. Our discussion also touches on finding your voice during perimenopause and menopause, and why awareness is essential for healing.

This conversation with Meg Josephson is truly invaluable, and her book is a vital resource for those who have experienced complex trauma in childhood or spent their lives people-pleasing and fawning.

IN THIS EPISODE, YOU WILL LEARN:

What fawning is, and why it becomes problematic if we keep on doing it when we are safe

Why women and those in minority groups are more susceptible to fawning experiences 

The six archetypes of people pleasers that Meg describes in her book

Finding a voice to describe the experiences you grew up with

Rewiring your beliefs to allow the weaknesses of your parents to become your strengths

Why grief and anger are so significant for fawners

Relating to your emotions rather than trying to erase them

Why is it so hard for fawners to maintain their boundaries?

How perimenopause and menopause provide an opportunity for women to think more introspectively

How healing begins with awareness

Understanding that we cannot control the perceptions of others

Connect with Cynthia Thurlow  

Follow on X

Instagram

LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Meg Josephson

On social media: @ Meg Josephson

Meg’s Peace of Mind Substack

Today, we have another episode in our series of podcasts sponsored by BodyBio.

Jessica Kane, the Chief Marketing Officer and co-owner of BodyBio, joins me for this episode. BodyBio is a third-generation family-owned company dedicated to advancing cellular health through science-backed supplements. Jessica is passionate about innovating and educating on products that support optimal health.

BodyBio has played a significant role in my health and healing journey as well as in the lives of many of my patients, clients, and family members. I love their products, so I was delighted when they reached out to me for a conversation.

In our discussion, Jessica shares BodyBio’s mission to advance foundational health, and we discuss the impact of phospholipids on cellular function and the difference between health span and lifespan. We explore the role bioactive lipids and essential fatty acids play, highlighting the distinctions between omega-3s and omega-6s and their benefits. We cover specific testing that could help when navigating ways to support the body, the role of TUDCA in supporting liver and mitochondrial health, and emerging research on its potential for brain health. We also dive into the value of butyrate for gut health, upcoming innovations and products for healthy aging, and pilot studies on perimenopausal women.   

This discussion with Jessica Kane is rich, insightful, and well worth listening to more than once.

IN THIS EPISODE, YOU WILL LEARN:

Jessica discusses BodyBio’s mission and how she and her husband continue doing the significant work her grandfather did

Why are phospholipids essential for cellular health? 

The importance of consuming healthy fats from whole foods and supplements

The connection between cellular health and longevity, and some common contributors to problematic cellular health

The difference between polyunsaturated fats (bioactive lipids) and saturated fats

How to increase your essential fatty acid intake with whole foods

How BodyBio Balance Oil provides a perfect balance of Omega-3s and Omega-6s, and the benefits of BodyBio TUDCA for supporting liver health and detoxification in middle age and beyond

The best way to test for essential fatty acids

How butyrate supports the gut lining integrity

Jessica discusses her upcoming pilot study. 

Bio:

Jess Kane is the Chief Marketing Officer and co-owner of BodyBio, a third-generation, family-owned company dedicated to advancing cellular health through science-backed supplements. With a passion for wellness and a commitment to transparency, Jess leads BodyBio's mission to innovate and educate on products that support optimal health. She brings a blend of strategic insight and a deep understanding of nutritional science to her role, ensuring BodyBio remains a trusted brand for practitioners and consumers alike. Jess's leadership has helped BodyBio evolve as a pioneer in anti-toxin support and mitochondrial health, trusted by over 35,000 healthcare professionals worldwide.

Connect with Cynthia Thurlow  

Follow on X

Instagram

LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Jessica Kane 

BodyBio

BodyBio Blog

I am thrilled to connect with Dr. Caroline Leaf today. She is a cognitive neuroscientist, a bestselling author, and an internationally recognized expert in mind management and neuroplasticity.

In our discussion, we explore perimenopause and menopause as brain-based events rather than hormonal changes and discuss the distinctions between the brain, body, and mind. Dr. Leaf shares key insights from her latest book, Help in a Hurry, which offers a workable solution for self-regulation, acquiring knowledge, and navigating crises. We also delve into mental health management and building coping skills, and explore the importance of self-regulation, the impact of people-pleasing, and why labeling can be problematic.  

Tune in for today’s powerful and insightful conversation with Dr. Caroline Leaf. I strongly recommend her new book, Help in a Hurry, for clear and actionable strategies to steady your mind as you navigate life.

IN THIS EPISODE, YOU WILL LEARN:

The changes that occur in women's brains during the perimenopause to menopause transition

Why stress can become toxic when we fail to manage it

How managing the mind, body, and nutrition helps to prevent cognitive issues during perimenopause and menopause

Dr. Leaf explains the difference between the mind and the brain

The benefits of self-regulation for managing stress and preventing cognitive decline

How to shift your mindset in just 60 seconds

Dr. Leaf introduces Neurocycle, her five-step process for rewiring habits over 63 days

How people-pleasing is driven by societal expectations and personal narratives

How recognizing and addressing your people-pleasing patterns will allow you to regain your identity and self-worth

Why labeling offers temporary comfort but worsens stigmas and reduces the effects of mental health solutions

Bio: Dr. Caroline Leaf

Leading the Future of Mind-Management and Mental Health Transformation 

Dr. Caroline Leaf is a cognitive neuroscientist, bestselling author, and global expert in mind management and neuroplasticity. For over 30 years, she has pioneered groundbreaking research on how thoughts shape the brain—and how we can harness this power to transform mental, emotional, and physical health. 

Creator of the proven 5-Step Neurocycle® method, Dr. Leaf equips people worldwide with science-backed tools to break toxic thought patterns, build resilience, and create lasting change. Through her books, courses, and media appearances—including TEDx, The Doctors, and Mindvalley—she has empowered millions to take control of their mental well-being. 

Her bestselling books, like Switch On Your Brain and Cleaning Up Your Mental Mess, continue to inspire transformation, offering practical strategies to rewire the brain, overcome anxiety and burnout, and unlock true potential.

Connect with Cynthia Thurlow  

Follow on X

Instagram

LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Dr. Caroline Leaf

On her website

On all social media: @drcarolineleaf

The Dr. Leaf Show (On YouTube)

Dr. Leaf’s Neurocycle App is also available on iTunes or Google Play 

Pre-order a copy of Dr. Leaf’s new book, Help in a Hurry, to receive many free bonuses  

I am thrilled to have Caroline Paul joining me today. She is a New York Times bestselling author, a TEDx speaker, and a longtime member of the Writers Grotto. 

In our discussion, we address the issue of societal messaging about aging, the importance of bravery and resilience, and how invisibility can become a superpower as we age. We explore gender differences and the early conditioning that shapes how boys and girls perceive themselves, the power of awe for brain support, and the benefits of remaining curious and open-minded. We examine the value of novelty and neuroplasticity and unpack the five pillars of fulfilling aging: community health, new experiences, a sense of purpose, and a positive mindset about aging. Caroline also delves into her years as a firefighter, sharing how she practices being present despite being an adrenaline junkie, as well as the importance of rest and recovery.

I thoroughly enjoyed today’s invaluable conversation with Caroline, and I know you will love it too!

IN THIS EPISODE, YOU WILL LEARN:

The types of negative messaging women receive about aging

The health benefits of getting outside and being physically active

Caroline shares some of her experiences as a firefighter

The importance of teaching girls about bravery

The value of being outside and engaging in activities that evoke awe

How novelty, health, community, purpose, and a positive view of aging can help you maintain a fulfilling life

Some practical advice for aging well

How neuroplasticity and lifelong learning can improve your cognitive and physical health

The importance of challenging societal norms and embracing adventure

Connect with Cynthia Thurlow  

Follow on X

Instagram

LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Caroline Paul

On her website

Instagram

Caroline’s latest book, Tough Broad

I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients. 

In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils and the significance of visceral fat.

You will not want to miss this invaluable discussion with Dr. Ken Berry.

IN THIS EPISODE YOU WILL LEARN:

Bio: 

Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha, and their children on a farm in Holladay, Tennessee.

Connect with Cynthia Thurlow  

Connect with Dr. Ken Berry

⁠The American Diabetes Society ⁠

Dr. Berry has three books available on Amazon:⁠ Lies My Doctor Told Me⁠,⁠ Kicking Ass After 50⁠, and⁠ Common Sense Labs

We have a follow-up from our last mashup episode on progesterone today, featuring Dr. Amy Killen, Dr. Anna Cabeca, and me, as we share our insights on the significance of progesterone for women’s health and the importance of personalized hormone therapy.

In this mashup episode, I explore the importance of individualized hormone therapy and the benefits of progesterone, even post-hysterectomy. Dr. Amy Killen explains how progesterone sensitivity affects some women, discusses the importance of laboratory tests when evaluating hair loss, and cautions against popular but ineffective treatments. Dr. Anna Cabeca emphasizes the need to build foundational health before starting bioidentical hormones and outlines her approach to hormone replacement.

Join us for an informative discussion on how progesterone, when tailored to individual needs, can support hormone balance and overall well-being.

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

Connect with Dr. Amy Killen

On her website

HopBox (Supplement Company)

Subscribe to Dr. Amy’s Substack

Connect with Dr. Anna Cabeca

Website

On social media: @the girlfriend doctor