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

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  

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Check out Cynthia’s website

Submit your questions to [email protected]

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

Cynthia’s Menopause Gut Book is on presale now!

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Connect with 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

We have another episode today where I answer questions from my podcast listeners, providing more details than I usually would in the podcast.

I genuinely hope you’re enjoying these short-form videos and podcasts. I’d love to know which topics you'd like me to cover in this YouTube format, where I can dive a little deeper into your questions. Please share your thoughts!

IN THIS EPISODE, YOU WILL LEARN:

What our ability to eat fiber reflects about the health of our microbiome

How hormonal changes in midlife influence women’s weight patterns and metabolic flexibility

How declining estrogen during perimenopause and menopause affects the gut microbiome

How fiber can indirectly support weight loss 

How fiber helps maintain gut barrier integrity and reduces systemic inflammation

Why middle-aged women need more protein 

The role the strobilome plays in supporting estrogen recycling and gut detoxification 

Practical strategies for increasing fiber intake safely and sustainably

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.

Today, we have the second episode of a two-part mashup series focused on weight-loss resistance. 

For today’s episode, I am delighted to welcome experts Dr. Mary Claire Haver, Dr. Rocio Salas-Whalen, and Physician’s Assistant McCall McPherson. 

Dr. Haver and I explore how inflammation drives weight gain and unpack specific strategies for macronutrients, meal timing, and more. Dr. Salas-Whalen and I examine body composition changes during perimenopause and menopause, our family responsibilities, the importance of strength training for maintaining muscle mass, and the targeted use of GLP-1 agonist drugs. Finally, McCall and I break down the labs that help guide decision-making, also discussing informed consent, the effects of hormonal replenishment therapy (now known as personalized endocrine treatment), the strategic use of GLP-1s, personalized dosages, and microdosing.

This mashup includes many timely and relevant insights from three experts at the forefront of women’s health. Join us as we explore the science, strategies, and solutions shaping the future of weight loss resistance.

IN THIS EPISODE, YOU WILL LEARN:

How slowing sugar absorption reduces insulin spikes and inflammation

The value of combining healthy fats, complex carbs, and lean protein at every meal 

Why spreading protein intake throughout the day is crucial for metabolism, hormone regulation, and muscle preservation

How prioritizing self-care and modeling it for children helps break the cycle of parental over-sacrifice

Why strength training is more effective than cardio for long-term body composition and metabolic health

The mounting stress, family pressures, and reduced self-care that many women face in their 40s and 50s

How synthetic hormones in oral contraceptives disrupt thyroid, testosterone, and reproductive hormones

How GLP-1 agonists can improve weight loss, food freedom, and metabolic flexibility

How supporting adrenal health enhances energy, balances hormones, and improves metabolic flexibility

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. Mary Claire Haver

On her website

Instagram and TikTok

The Galveston Diet Book

Ep. 308 Weight Gain in Middle Age, Perimenopause and Inflammation with Mary Claire Haver

Connect with Dr. Rocio Salas-Whalen

On her website

Instagram

Ep. 384 Why Weight Loss is Complex: Obesity’s Multi-Factorial Nature with Dr. Rocio Salas-Whalen

Connect with McCall McPherson

Modern Thyroid Clinic

On Instagram and TikTok

Modern Thyroid and Wellness Podcast

Thyroid Lab Guide

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

I am delighted to reconnect with Dr. Jason Fung today. We last connected in October 2020 for Episode 121. 

Dr. Fung is a nephrologist and a prominent figure in the intermittent fasting and low-carb space. He has made significant contributions as a founding member of The Fasting Method, providing evidence-based guidance on weight loss and blood glucose management through low-carb diets and intermittent fasting. He has written several books, including The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code. 

In our discussion today, we look at the forecast for metabolic health in 2024, exploring how the growth of the diabetes population relates to the effects of the pandemic and addressing the conflict of interest with organizations like the ADA and registered dieticians. Dr. Fung shares some of his biggest frustrations, including the shallow and myopic thinking amongst those focusing on calories in and calories out, and we get into various facets of metabolic health, from the nuanced influences of gender, puberty, perimenopause, and menopause to hedonistic eating, sarcopenia, bio-individuality, and therapeutic fasting. Dr. Fung also shares his perspective on GLP-1s, shiftwork, supplements, and more.

Join us for valuable insights on various aspects of metabolic health and how they impact our well-being.

IN THIS EPISODE YOU WILL LEARN

How the influence of food companies has led dieticians and diabetes associations to focus on moderation instead of a balanced diet

Dr. Fung shares his frustration with the lack of progress in addressing the diabetes issue

How hormones impact weight gain and hunger

Why does focusing on calories in and out not provide the solution to weight loss?

How intermittent fasting can help to control hormonal issues

How middle-aged women need to find balance when fasting to maintain muscle mass and avoid sarcopenia

How intermittent fasting can lead to increased strength despite losing muscle mass 

What causes shift workers to gain weight?

The potential drawbacks of using GLP-1 drugs for weight loss

Why magnesium deficiency is a common problem in modern society

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. Jason Fung

⁠Website⁠

⁠Twitter ⁠and ⁠YouTube⁠

⁠The Fasting Method⁠

Dr. Fung's ⁠books⁠

Previous Episode Featuring Dr. Jason Fung

⁠Ep. 121 – The Truth About Diabetes, Kidney Disease and Insulin Resistance with Dr. Jason Fung⁠

Today, I’m thrilled to reconnect with Dr. Rocio Salas-Whalen, a board-certified endocrinologist and obesity medicine specialist with more than 15 years of clinical experience, widely recognized as one of the earliest adopters of GLP-1 therapies in the United States. She is also the author of the upcoming book Weightless: A Comprehensive Guide to the New Era of GLP-1 Medications.

In our discussion, we explore the transgenerational impact of obesity as a complex, chronic, and deeply multifactorial condition. We discuss the effects of environmental exposures and trauma, the essential role of education in overcoming weight-loss resistance and managing obesity, and the physiological changes women experience in the perimenopause-to-menopause transition. We explain the importance of body positivity and image, reframing our thoughts around obesity and being overweight, and why building and maintaining muscle is non-negotiable. We dive into the physiology of GLP-1 medications and specific targets for women in perimenopause and menopause, ways to address weight-loss stalls, and the effects of the weight bias so deeply entrenched in our society. Dr. Salas Whalen also shares her thoughts on alternatives and additions to GLP-1 therapies, clarifying the importance of protein and strength training while using GLP-1 drugs. 

This conversation with Dr. Salas-Whalen is truly invaluable, and I highly recommend her upcoming book, Weightless.

IN THIS EPISODE, YOU WILL LEARN:

• What people come to understand about “normal eating” after starting GLP-1s

• How GLP-1s interrupt the binge–guilt–shame cycle

• The role GLP-1s play in helping people stay in control of food rather than letting food control them

• Strategies for avoiding side effects when using GLP-1 medications

• Why certain foods trigger problems on injection days

• Importance of proper guidance to prevent severe side effects

• The impact a prescriber’s guidance has on your success with GLP-1s

• Why treatment plans must be tailored to each patient’s needs and metabolism

• Factors doctors consider when deciding whether to add additional medications to a GLP-1 plan

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. Rocio Salas-Whalen

Website

On social media: @drsalaswhalen

Dr. Rocio’s Book, Weightless - Pre-order now! (Releases 12-30-25)

We have another AMA episode today, where I answer some of the most frequently asked podcast listener questions.

In response to a question from Catherine, we unpack the timing hypothesis in this episode, exploring the cardiovascular nuances and clarifying why individualized care truly matters.

IN THIS EPISODE, YOU WILL LEARN:

Cardiovascular and metabolic benefits of starting hormone therapy within about 10 years of menopause onset

What the timing hypothesis really means in clinical practice

Why feeling better does not necessarily imply long-term disease risk has been reduced

How endothelial (blood vessel) health influences the effectiveness of hormone therapy 

Why metabolic changes after menopause matter more than most women realize

How their hormone therapy decisions must change as women move further beyond menopause 

Risks and benefits of oral versus transdermal hormone delivery

Value of shared patient-clinician decision-making 

How lifestyle habits and risk assessment form the foundation for safe, effective, and personalized hormone therapy decisions

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