I am delighted and honored to interview Dr. Lisa Mosconi today. She is an Associate Professor of Neuroscience in neurology and radiology at Cornell Medicine and Director of the Women's BRAIN Initiative and the Alzheimer's Prevention Clinic at Weill Cornell Medicine, New York Presbyterian Hospital. She is also a globally acclaimed neuroscientist with a Ph.D. in neuroscience and nuclear medicine and the author of the New York Times bestseller The XX Brain and, more recently, The Menopause Brain.

In our conversation, we discuss how women’s brains change during perimenopause and menopause, looking at the significance of puberty, pregnancy, and perimenopause, as well as the lack of medical research on women and medical gaslighting. We explore the concept of bikini medicine and its misconceptions regarding women's health and hormones, alongside the crucial roles of hormones like estradiol, progesterone, and testosterone in our neuroendocrine system. Dr. Mosconi also provides insights into evolving menopausal treatments, including lifestyle interventions. 

Dr. Mosconi is an esteemed figure in neuroscience and a prominent voice in women's health. I am confident you will gain valuable insights and perspectives from my discussion with her today.

IN THIS EPISODE YOU WILL LEARN:

How women's brains change during perimenopause and menopause

How the lack of information for young girls can lead to medical gaslighting and confusion during perimenopause

Dr. Mosconi explains how a simple sugar is used as a tracer to track glucose metabolism in the brain during perimenopause

Why brain changes during menopause may lead to mental fatigue and brain fog

How the lack of training and research on menopause in medical residency programs leads to a poor understanding among clinicians

Why women need to consider their brain and metabolic health during perimenopause

Why estrogen is essential after menopause

The benefits of HRT for menopausal women

How stress impacts hormone production

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 Mosconi

On her ⁠website⁠

⁠Instagram⁠

The Menopause Brain

I’m delighted to welcome Dr. Doug Lucas today for the second episode of a two-part masterclass on bone health. He is double board-certified as both an orthopedic surgeon and an osteoporosis specialist, and he is on a mission to prove to the world that osteoporosis is both preventable and reversible.

We continue our conversation, discussing bone health issues and diving into standards of care for osteopenia and osteoporosis. Dr. Doug unpacks the impact of drug therapies, from bisphosphonates to anabolics and lifestyle factors. We cover atypical fractures, mandibular necrosis, the challenges of hypermobility, and ways to support stability and training. Dr. Doug also breaks down osteogenic loading and training, clarifies why supplements are only as effective as your nutrition, and debunks common myths around bone health, mobility, and strength training.

You will not want to miss this valuable and informative masterclass with Dr. Doug Lucas. It is jam-packed with helpful insights, so you will likely want to listen to it more than once.

IN THIS EPISODE, YOU WILL LEARN:

The importance of personalizing supplements 

Why it’s essential to check your biomarkers before supplementing

The specific minerals and vitamins that are important for bone health

Why supplements should never replace foundational nutrition and lifestyle work

How boron and fat-soluble vitamins benefit bone health

The importance of personalizing your supplement plan 

How targeted testing and fewer supplements can yield better results

How osteoporosis can improve and, in many cases, be reversed  

How peptides and GLP-1s impact bone health and muscle preservation

The role of lifestyle, nutrition, and exercise in 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. Doug Lucas

The OsteoCollective Community

The Dr. Doug Show

Today, I answer the next round of listener questions, both from the podcast and those I’ve been asked to address more personally on YouTube.

Join me for this episode, where we dive into an honest and authentic exploration through the lens of traditional, allopathic medicine, of why women lose their hair during perimenopause and menopause.

IN THIS EPISODE, YOU WILL LEARN:

Why hair loss is often multifactorial and requires a comprehensive approach

How declining estradiol impacts the hair follicle cycle

Why hair growth slows and shedding increases as estrogen declines

The typical pattern of how hair loss presents in middle-aged women

How low or fluctuating thyroid hormone levels can increase hair loss

The importance of checking ferritin levels, even in women who are not overtly anemic

How insulin resistance, glycemic variability, and inflammation contribute to hair loss

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 honored to welcome my personal trainer, Linda Alexander, as my guest. Linda has been training middle-aged and older women almost exclusively for the last decade of the 40 years she has spent in personal training.

In our conversation, we explore the challenges of training middle-aged women. Linda highlights the importance of strength training over cardiovascular exercise, and we discuss the way my elementary school physical education teacher approached physical fitness for children many years ago. Linda explains how she evaluates new clients through movement and exercise progression, shares her personal view on intermittent fasting, and clarifies how it can contradict muscle building and maintenance. We also explore the importance of mindset and keeping nutrition simple, and we dive into many listener questions, ranging from progressive overload to nutrition and workouts. 

This conversation with my personal trainer is truly impactful, one that many of you have been asking for. I know you will enjoy it as much as I did while recording it.

IN THIS EPISODE, YOU WILL LEARN:

How women's nutritional needs and exercise tolerance change at different life stages

How to control your carbohydrate intake without necessarily being ketogenic

Linda shares her approach to strength training

How our mindsets and self-expectations influence strength training experience

How functional movement can help older adults maintain their independence and prevent falls

Why combining a ketogenic diet with cardio can hinder achieving the results you want

The benefits of eating protein before or after exercise

The importance of staying well-hydrated and taking supplements to support your energy and recovery

How celebrating small wins and practicing self-kindness can strengthen your mindset and improve your long-term progress

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 Linda Alexander

I am thrilled to have Dr. Ken Berry joining me on the podcast for the third time today. He was with me before on episodes 111 and 139.

Dr. Berry is a physician, best-selling author, and passionate health advocate with a no-nonsense approach to health and wellness. He has been practicing at the Berry Clinics since 2003 and is an active community member. He has written two books, Lies My Doctor Told Me and the recently published Kicking Ass After Fifty, in addition to various other resources, including Common Sense Labs Today. He also has a YouTube channel, serving over 2 million subscribers- one of my favorite go-to resources for my patients. 

In our conversation today, we dive into the latest Lancet research on the impact of a diabetes diagnosis on life expectancy, along with insights from the American Diabetes Association regarding the costs of diabetes care. We discuss the need for proper diagnostic modalities to identify insulin resistance earlier and the labs Dr. Berry uses in his practice for identifying those at risk. We explore the recently recognized American Heart Association syndrome, CKM (Cardiovascular Kidney Metabolic Syndrome), and the role of GLP agonists, continuous glucose monitors, and glucometers. Dr. Berry also shares his views on plant-based diets, proper diets, and more. 

IN THIS EPISODE YOU WILL LEARN:

 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. Ken Berry

Dr. Berry’s books

⁠Lies My Doctor Told Me⁠ 

⁠Kicking Ass After 50⁠   

⁠Common Sense Labs⁠ 

Dr. Berry’s Private Community

⁠Phdhealth.community⁠

Medical News article Mentioned

⁠Here’s What to Know About Cardiovascular-Kidney-Metabolic Syndrome, Newly Defined by the AHA ⁠ 

Previous Episodes Featuring Dr. Ken Berry

⁠Ep. 111 – Is The Keto Diet The Proper Human Diet? – with Dr. Ken Berry⁠

⁠Ep. 139 – Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry

Today, I am thrilled to connect with Dr. Kellyann Niotis, a fellowship-trained preventive neurologist specializing in risk reduction strategies for neurodegenerative disorders. Dr. Niotis completed her medical internship and neurology residency at New York-Presbyterian Weill Cornell Medical Center. She is passionate about preventive neurology, especially as it relates to advocacy, policy changes, and improving access to care and education.

In our discussion, we explore the memory changes and brain fog that occur during perimenopause, and the fear of neurocognitive changes. We look at screening, testing, and labs, examine the effects of alcohol on brain health, and how estrogen is often framed as a reproductive hormone despite its role as a brain fuel regulator. We also clarify why caring for ourselves in midlife is essential for our long-term brain health, outlining the risk factors for neurocognitive changes, the role of neuroplasticity, and how lifestyle factors and loneliness collectively impact brain health and longevity.

This is an exciting and evolving area of neurology, and I am truly grateful to share Dr. Niotis’s expertise and insights with the Everyday Wellness community.

IN THIS EPISODE, YOU WILL LEARN:

How hormone fluctuations in perimenopause impact women’s cognition and brain function

The early signs that can help us distinguish menopausal cognitive changes from age-related decline or Alzheimer’s

How sleep quality (not just duration) profoundly affects neurocognitive health

How vascular health and cholesterol influence long-term risk for cognitive decline and dementia

How neuroplasticity and lifestyle interventions can support ongoing brain adaptation

Why hearing loss is a major, under-recognized modifiable risk factor for dementia

The value of exercise, especially high-intensity interval training, for growing new brain cells

How estrogen and progesterone affect women’s brain health 

Why too much data tracking can harm your brain 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 Kellyann Niotis

We have another Midlife Minute episode today, dedicated to a single theme, where I answer listener questions one at a time in a concise and focused format.

Join me today as we dive into HRT and sleep issues.

IN THIS EPISODE, YOU WILL LEARN:

How persistent vasomotor symptoms can continue to disrupt sleep, even once hormone levels are optimized

Different types of hormones and delivery methods can impact sleep quality.

Why we tend to get sleepy earlier in the evening and wake up earlier in the morning as we age

Estrogen and progesterone impact sleep quality in different ways.

How chronic underlying stress, anxiety, and mood issues impact sleep quality

The value of cognitive behavioral therapy and structured insomnia interventions

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

⁠⁠https://themidlifepause.com/products/mlp-inositol⁠⁠

I am honored to be joined today by James Swanwick, a renowned stop-drinking expert and author of Clear: The Only Neuroscience-Based Approach for High Achievers to Quit Drinking Without AA, Rehab, or Willpower. He is a former SportsCenter anchor on ESPN and the creator and founder of the Stop Drinking Process.

In today’s personal and thought-provoking conversation, James and I talk about alcohol use disorder, exploring how family dynamics and early environments shape our drinking habits, how alcohol use becomes normalized, the perceived benefits of drinking, and the very real health risks and consequences. James explains why alcohol is considered one of the most harmful drugs, how younger generations are approaching alcohol differently, the role of peer pressure in an alcohol-free lifestyle, and the importance of gratitude.

Join us for an insightful and informative discussion on why we drink, how to reframe our relationship with alcohol, and for those who are sober-curious, a stepwise approach to making that shift.

IN THIS EPISODE, YOU WILL LEARN:

How family dynamics and early environments shape our relationship with alcohol

How alcohol becomes normalized long before we ever take our first drink

The real cost of using alcohol as a social lubricant

How the health consequences of alcohol show up as we age

Where alcohol ranks among the most harmful drugs

Why appropriate accountability and community matter more than willpower

The importance of structured support when quitting alcohol

How gratitude, reframing, and daily practices can reduce cravings and support lasting change

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 James Swanwick

On Instagram

Alcohol-free Lifestyle

Alcohol-free Lifestyle on YouTube

Alcohol-free Lifestyle Podcast

CLEAR: The Only Neuroscience-Based Method for High Achievers to Quit Drinking Without Willpower, Rehab, or AA

We’re back with another episode in a series of highly vetted companies that I love sharing with my community.

Today, I’m joined by Forrest Smith, the co-founder and CEO of Kineon. A dynamic entrepreneur with an infectious enthusiasm for his work, Forrest reads and writes fluent Chinese, lives in Mexico, and brings over 20 years of experience building and scaling successful startups. His work at Kineon reflects his optimism and innovative approach in the field of health and wellness technology.

In our conversation, we explore what red light therapy (photobiomodulation) is and its cellular and mitochondrial effects. We unpack the benefits of methylene blue, the impact of photobiomodulation on joint pain and thyroid health, and specific contraindications. We also discuss red light therapy and the gut hormone access, peptides, recovery toolkits, and female-centric research related to infertility, PCOS, endometriosis, thyroid health, and more.

This is one of those conversations you will likely want to listen to more than once. Be sure to check the show notes for a special offer from Kineon, exclusively for my listeners.

IN THIS EPISODE, YOU WILL LEARN:

What is red light therapy?

How red light therapy supports the body at the cellular level, particularly during the aging process

How methylene blue enhances the effects of red light therapy

The value of photobiomodulation for treating chronically inflamed joints and muscle tissue

How local inflammation in the joints impacts gut health

The benefits of red light therapy for female-specific pathologies, such as endometriosis, hypothyroidism, and dysmenorrhea

The way that red light therapy works in combination with stem cell treatments, PRP, and extracorporeal shock wave therapy

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

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

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Connect with Forrest Smith

https://kineon.io/CYNTHIA

Kineon Labs on Instagram

We’re giving away TWO Kineon Move+ Pro devices (worth $499 each!)

Want to enter?

Leave a review of the Everyday Wellness podcast in English on Apple Podcasts or Spotify. 

Take a screenshot of your review.

Email the screenshot and one reason why you’d like to win to [email protected] (You must live in the U.S. to enter.)

Today, I am thrilled to connect with Dr. Will Bulsiewicz, a board-certified gastroenterologist, gut health authority, and New York Times bestselling author with an upcoming book called Plant Powered Plus. 

In our discussion today, we examine the gut-immune connection, looking at how inflammation affects the gut microbiome and gut barrier, and how technology and lifestyle impact our health. We discuss the limitations of conventional allopathic medical approaches to disease, the telltale signs that inflammation may underlie your gut-related symptoms, why fiber is the longevity nutrient, and the critical importance of short-chain fatty acids. We also explore the food matrix, changes in perimenopause and menopause regarding fiber intake, the significance of lipopolysaccharides and circadian biology, and how fiber can improve your sleep quality. 

This episode is truly a must-listen. I thoroughly enjoyed connecting with Dr. B. I have admired his work for years, and his new book is one you will want to buy for its insights and your enjoyment.

IN THIS EPISODE, YOU WILL LEARN:

Lifestyle changes that are essential for preventing and managing chronic diseases

The importance of fiber for chronic disease prevention

How fiber feeds the gut microbes 

Why women need more fiber during perimenopause and menopause

Why you need to increase your fiber intake gradually

How fermented foods support microbiome diversity and reduce inflammation

How gut barrier leaks can trigger immune activation and inflammation

How circadian rhythm disruptions affect the microbiome

The value of consistent fiber intake for better sleep quality

Connect with Cynthia Thurlow  

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website

Submit your questions to [email protected]

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

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause supplement line

Connect with Dr. Will Bulsiewicz

On his website

Preorder a copy of Plant Powered Plus