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

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.

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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.

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On her website

The Dr. Tyna Show

YouTube

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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

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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.

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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.

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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

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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.

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⁠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.

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On her website

HopBox (Supplement Company)

Subscribe to Dr. Amy’s Substack

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Website

On social media: @the girlfriend doctor

Today, I am delighted to reconnect with Dr. Roseann, an integrative children's mental health expert and the founder of the Global Institute of Children's Mental Health. Over the last 30 years, Dr. Roseann has helped thousands of children and families overcome the most challenging behavioral and mental health conditions.

In our conversation today, we take a deep dive into emotional dysregulation, exploring the biology behind it and the origin of emotional triggers. We discuss parenting and boundaries, the effects of rumination and negative thinking, the value of mindset changes, the role of gut health, vagal tone, and the connection between the gut and brain. Dr. Roseann also walks us through QEEG brain testing, touching on pharmacological options, lifestyle, AI, and tech, and sharing her favorite supplement for mental health. 

As always, this discussion with Dr. Roseann is rich and insightful, and I know you will enjoy it as much as I did.

IN THIS EPISODE, YOU WILL LEARN:

What emotional dysregulation is, and what it takes to break free from emotionally dysregulated patterns 

How the brain's perception of safety can either support or block emotional regulation

Steps to take if you find yourself in a pattern of dysregulation

The importance of teaching children about boundaries

How changing your mindset can help you break free from negative thought patterns

How subliminal negative messaging from parents trickles down to the children

The link between rumination and emotional dysregulation

How stress affects gut bacteria and impacts brain function

The benefits of QEEG brain mapping

AI technologies that can help regulate the nervous system

Bio:

A mental health trailblazer, media personality, and founder of The Global Institute of Children’s Mental Health and Dr. Roseann, LLC, who is on a mission to change the way we view and treat mental health, showing people it's gonna be ok with science-backed tools that calm the brain. With her trademarked BrainBehaviorResetTM Program, she has helped thousands address the most challenging conditions affecting kids and families today, including PANS/PANDAS, OCD, anxiety, mood/behavior, and ADHD/executive functioning.

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Connect with Dr. Roseann Capanna-Hodge

On her website

Podcast: Science Fact Solutions for Dysregulated Kids 

I am honored to reconnect with Dr. Will Cole today! Dr. Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach. He is the author of many books, including the New York Times bestseller Intuitive Fasting and, most recently, Gut Feelings, a book I think everyone will benefit from reading. 

Today, Dr. Cole and I delve into the impetus behind his latest book, discussing the toxic food culture, mixed messages, the psychology of food, finding peace with food, and how to reduce our toxic tribalism. We also discuss inflammatory foods and their impact on our gut microbiome, the role of the vagus nerve, how chronic stress is the ultimate junk food for the body, the effects of adverse childhood experiences and trauma, and what shame-flammation is.

IN THIS EPISODE YOU WILL LEARN:

Dr. Cole discusses his latest book, Gut Feelings

The role of mixed messages

What is most important in the wellness world?

Types of foods that do not serve the best needs of our bodies

Is it the grain, or is it what we have done to it?

What are we feeding our bodies?

How to differentiate between poor vagal tone and dysautonomia

Stress and how it impacts our biochemistry

How stress is implicated in many health problems

Re-negotiating your relationship with life

The role of trauma in weight loss

How shame can be the basis of many physical and emotional health issues.

Bio- Dr. Will Cole:

Dr. Will Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and more. He is the host of The Art of Being Well podcast and author of Ketotarian, The Inflammation Spectrum, New York Times bestseller Intuitive Fasting, and now, Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

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Connect with Dr. Will Cole

On his ⁠website⁠

⁠The Art of Being Well Podcast⁠

Get a copy of Dr. Will Cole’s new book, ⁠Gut Feelings⁠

⁠Ep. 138 – Our Authentic Intuition: What It Can Teach Us About Fasting with Dr. Will Cole