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

By Everyday Wellness™Science Alternative Health Health & Fitness Nutrition Life Sciences

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

November 30, 2024Ep. 418 Fat Loss Myths, Muscle Matters & Diet Break Strategies Explained with Dr. Bill Campbell
Today, I am thrilled to welcome Dr. Bill Campbell, a professor and director of the Performance and Physique Enhancement Lab at the University of South Florida and the creator of Body by Science, a review summarizing the latest and best research on fat loss and muscle-building. His research focuses on helping people optimize their physiques within a sustainable lifestyle.
In our discussion, we tackle common misconceptions about fat loss and explore ways to measure body fat rather than lean mass. We look at the mechanisms that increase hunger and slow metabolism when body fat is too low, the effects of crash and yo-yo dieting, the menopause transition, and contributors to weight-loss resistance. We cover concerns related to muscle protection, protein needs, and lifestyle habits in strength training. Dr. Campbell also defines diet breaks, discusses his concerns about time-restricted and intermittent fasting when protein intake is insufficient, and shares some of his favorite supplements.
You will love this informative conversation with the delightful Dr. Bill Campbell.

IN THIS EPISODE YOU WILL LEARN:
Some common misconceptions surrounding fat loss
What are the most effective ways to measure body fat?
The average body fat percentages for men and women
How social media and fitness competitions have skewed our perceptions of body fat
The benefits of fat-loss sprints as an alternative to crash dieting
Why women may struggle with weight loss resistance during menopause
Dr. Campbell clarifies the concept of anabolic resistance and explains the need for higher protein intake as we age
Why very short feeding windows are not ideal for building muscle
How diet breaks can help to control hunger
The adverse effects of sleep deprivation
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Submit your questions to [email protected]

Connect with Dr. Bill Campbell
On Instagram
44 min
November 27, 2024Ep. 417 Why Talking About Death Makes Us Uncomfortable with Julie McFadden, RN
I am thrilled to have Julie McFadden, RN, a hospice and palliative care nurse with over 15 years of experience, joining me today.
Julie is committed to normalizing death and dying. In our conversation, we address common misconceptions surrounding hospice care and why discussions about death and dying make us feel uncomfortable. We explore the concept of death with dignity, emphasizing the importance of open, honest conversations around end-of-life issues, including advanced directives, living wills, and code status. We address the challenges of technology within traditional allopathic medicine, clarify what hospice truly is, and explain the ICU signs that indicate someone is close to the end of their life. We also share some practical tips for processing grief and uncomfortable feelings.
This discussion with Julie McFadden is a must-listen for healthcare professionals as it is full of valuable insights. Her book, Nothing to Fear: Demystifying Death to Live More Fully, is also helpful as a resource for anyone navigating end-of-life concerns with loved ones or friends.

IN THIS EPISODE YOU WILL LEARN:
How hospice is all about providing comfort and quality of life
The challenges associated with prolonging life in traditional allopathic medicine
Why conversations about death and dying are essential
How the medical system has changed the way we view death
How hospice differs from palliative care
Why patients should get informed about the progression of their disease and why their families must prepare for the end of their lives
How advanced directives and living wills ensure that the wishes of patients are respected, and some examples of those directives
How interventions can sometimes cause more harm than good
Julie offers tips for processing grief and supporting others who are grieving.
How clinicians can support one another when dealing with traumatic experiences
Connect with Cynthia Thurlow
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Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Julie McFadden
On her website
On TikTok, Instagram, YouTube
1 hr 5 min
November 25, 2024BONUS: Eat to Beat Your Diet: Achieve A Balanced Lifestyle with Dr. William Li
I am happy to connect with Dr. William Li today! He is a world-renowned physician, scientist, speaker, and author. He is known for leading the Angiogenesis Foundation, and his groundbreaking work has impacted more than 70 diseases. He is also a Ted-X speaker and the author of Eat to Beat Your Diet, one of my favorite books thus far this year.
Dr. Li’s latest book is about what happens in the body, how it should operate, and the steps we can take to restore the body to its hard-wired level. We dive into how body fat impacts our health, the role of metabolism throughout our lifetime, the differences between the three fat-impacting hormones, including leptin, adiponectin, and resistin, and gender differences. We speak about new drugs like Ozempic and Semaglutide, the role of brown fat, the impact of the microbiome and specific bacteria, and we also discuss nutrition and lifestyle.

IN THIS EPISODE YOU WILL LEARN:
Why Dr. Li chose this time to write his latest book.
Why Dr. Li believes 60 is the new 20.
The four stages of metabolism all humans have been hard-wired to go through throughout their lifespan.
How does excess body fat derail the metabolism, and how can we unleash our inner metabolism?
Why is it better to eat slowly?
Why should we learn to respect and tame our fat instead of hating or fearing it?
Dr. Li shares his views on new prescription drugs like Ozempic and Semaglutide.
Dr. Li shares some interesting facts about body fat.
Changes that occur in our body fat distribution as we get older.
How can we help our bodies fight excess body fat, let our inner metabolism come to the surface, and lower inflammation by being aware and mindful?
How modern-day lifestyle choices contribute to metabolic disease.
Dr. Li gets into the interplay between the gut microbiome and our metabolism and the role of Akkermansia.
Some everyday foods contain natural chemicals that can activate our body’s health defenses, tame the metabolism and fight body fat.

BIO
William W. Li, MD, is an internationally renowned physician, scientist, and New York Times bestselling author of the forthcoming book “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, Live Longer”. His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases, including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, LIVE with Kelly and Ryan, and the Rachael Ray Show, and he has been featured in USA Today, Time Magazine, The Atlantic, and O Magazine. He is the president and medical director of the Angiogenesis Foundation.

Connect with Cynthia Thurlow
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Check out Cynthia’s website

Connect with Dr. William Li
On his website
On social media: @DrWilliamLi
Dr. William Li’s latest book: Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer
52 min
November 23, 2024Ep. 416 Blood Sugar, Hormones & Tools: Master Your Health Journey with Kara Collier. RDN, LDN, CNSC
I am delighted to have Kara Collier joining me for the third time today. The last time we connected was in episode 285.
Kara is a registered nutritionist and dietitian. As the co-founder and Vice President of Clinical Operations at Nutrisense, she is the leading authority on continuous glucose monitoring technology for health optimization, disease prevention, and reversing metabolic dysfunction.
In our discussion today, we dive into the outdated history of dietitian recommendations, the problem with rigid nutritional dogma, and the need for dietary nuances. We look at scale-related phobias and how many individuals have become disconnected from their bodies, and we discuss the use of tools and data for better health. We also share signs of blood sugar dysregulation, explain what blood sugar spikes mean for your health, explore how perimenopause and menopause affect insulin sensitivity, and touch on the benefits of postprandial excursions and training, stressors, macros, and more.
I know you will love today’s invaluable and insightful conversation with Kara Collier.

IN THIS EPISODE YOU WILL LEARN:
How dietary advice must fit individual nuances and needs
The dangers of rigid nutritional dogmatism
Why the scale is not a reliable tool for monitoring health
The benefits of continuous glucose monitors for analyzing metabolic health
How attuning to body signals allows people to make better health decisions
Common symptoms of blood sugar dysregulation
How the menstrual cycle affects insulin sensitivity and blood glucose levels
The impact of various types of exercise on blood glucose levels
Will hormetic stress lead to optimal health?
The benefits of making protein a dietary priority
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Kara Collier
On social media: karacollierrd or Nutrisenseio
Nutrisense

Previous Episode Mentioned:
Ep. 285 Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier
54 min
November 20, 2024Ep. 415 The Power of Quiet: Essential for a Balanced Life with Elaine Glass
I am delighted to have Elaine Glass joining me on the podcast today.
Elaine has transformed many lives with her healing presence, coaching countless people and helping them unlock their essential selves to find purpose, peace, and self-empowerment. She now travels the world, sharing her methodologies, holistic healing techniques, energy medicine, and spiritual guidance.
In this episode, we explore the notion of getting quiet, examining the impact of social media, texting, and ghosting. We discuss the pervasive issue of busyness, the role of trauma, and the labyrinth as a meditative tool, emphasizing the power of rest. We also look into why many women struggle with receiving, the significance of the great pause, and ways to create harmony in life.
I am confident you will find this conversation with Elaine Glass as insightful and enriching as I did recording it.

IN THIS EPISODE YOU WILL LEARN:
Elaine shares her journey of discovering inner stillness
Why is it essential for women to get quiet?
How social media contributes to dissatisfaction and angst in women
Why Elaine believes that no children should have phones until high school
How technology has disconnected people from their true selves
How busyness can be a reflection of trauma for some
The benefits of using the labyrinth as a meditative tool for personal transformation
How listening without fixing can improve marriages
Why rest is essential for self-love
The importance of pausing, purging, and discovering your purpose in the second half of life
How to find purpose and develop intuition through self-awareness and spiritual practices
Bio:
For over 15 years Elaine Glass has transformed lives with her healing presence and coached countless people to unlock their truest selves, finding purpose, peace, and self-empowerment. At one point she found herself at a personal crossroads. A newly single mother, burned out, fearful, and alone, she lived the next decade in search of her own healing and inner truth. She now travels the world sharing her holistic healing techniques, energy medicine methodologies, and spiritual guidance. Her mission today is to guide people in connecting with their soul's calling to bring lasting love, joy, and vitality.

Connect with Cynthia Thurlow
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Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Elaine Glass
On her website
Order a copy of Elaine’s book, Get Quiet
45 min
November 18, 2024BONUS: Optimal Protein, Red Light Therapy and Biohacking with Vanessa Spina
I am honored and delighted to have Vanessa Spina joining me on the podcast today!
Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, her pioneering journey in the health and wellness industry has been nothing short of remarkable!
In this episode, we dive deep into the fascinating realm of nutrition, from unraveling the mysteries of protein-recommended daily allowances and the leucine threshold to exploring the pivotal role of strength training in metabolic health. We dispel common misconceptions about the ketogenic diet, debunk the deceptive nature of the scale, and unveil the significance of DEXA scans in understanding changes in body composition. Vanessa also sheds light on the crucial importance of mitochondrial health and shares invaluable insights on various methods, including red light therapy, cold thermogenesis, micronutrients, and structured supplementation, to support our cellular powerhouses.
Join Vanessa and me as we embark on a knowledge-rich journey and uncover the keys to optimal health and well-being!

IN THIS EPISODE YOU WILL LEARN:
Common misconceptions about ketogenic diets
Why a traditional ketogenic diet is not for everyone
Why macronutrients are essential
Misinformation regarding the recommended daily allowance for protein
How to build muscle
The relationship between metabolic health and muscle health
The importance of DEXA scans for understanding body composition
Why resistance training is a priority
How to support the mitochondria
The benefits of red light therapy and cold therapy

Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website

Connect with Vanessa Spina
On her website
The Optimal Protein Podcast
Vanessa’s book, Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight
1 hr 5 min
November 16, 2024Ep. 414 Is Obesity Really Genetic? Debunking the Myths with Dr. Ken Berry
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:
Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietician claimed that ultra-processed foods are acceptable.
How media sources are losing their credibility
The vital part social media plays in changing the narrative and holding media sources accountable
Why consumers must stay informed and be proactive in their health choices
The health implications of eating ultra-processed foods
Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like ozempic for children.
The benefits of eating whole foods
Dr. Berry shares his three rules for a healthy diet.
Why we need to avoid sugar and seed oils
How following a low-carb diet can help to reduce visceral fat.
Dr. Berry introduces the American Diabetes Society and explains its mission.
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
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Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Ken Berry
On his website
YouTube

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
1 hr
November 13, 2024Ep. 413 Understanding Menopause: Symptoms, Gaslighting, and Support with Andrea Donsky
I am thrilled to have nutritionist and menopause expert Andrea Donsky joining me today.
Andrea delivers a very positive message within the perimenopause and menopause space. In today’s discussion, we dive into her ongoing research on the 103 reported symptoms of menopause, exploring the impact of medical gaslighting and the need for advocacy and education. We discuss the significance of taking personal inventory and look at metabolic health, sarcopenia, and insulin resistance. Andrea also shares the singular challenges she has experienced as a nutritionist regarding women in perimenopause and menopause, and we cover concerns surrounding alcohol, ultra-processed foods, weight loss resistance, and the effects of wearables.
I am confident you will enjoy this informative conversation with Andrea Donsky and find it as engaging as I did.

IN THIS EPISODE YOU WILL LEARN:
Andrea shares the 20 most commonly reported symptoms of menopause
The challenges many women face in getting their symptoms recognized and treated by doctors
Why women need to be informed and empowered to make decisions about their health
How lifestyle and nutrition are crucial factors in managing menopause symptoms
Why women in menopause should avoid processed foods and alcohol
Why it is essential to make informed choices about what you consume
Tips for making vegetables taste great
Andrea discusses the benefits of intermittent fasting
Some tools and techniques for improving your health
The challenges surrounding weight loss resistance and factors that contribute to it
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Andrea Donsky
On her website
On TikTok and Instagram
57 min
November 11, 2024BONUS: Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier, RD
Get ready to venture into the realm of cutting-edge health and nutrition as I reconnect with Kara Collier, a registered dietitian and the co-founder of Nutrisense, the revolutionary continuous glucose monitor app!
Our paths last crossed back in January of 2021, and I am thrilled to catch up with Kara again! Today, we delve deep into the ever-evolving landscape of metabolic health in 2023, exploring the pivotal role of CGM labs and glucometers in understanding our bodies.
In today’s captivating conversation, Kara unravels the significance of measuring glucose against other metabolites, unveiling the profound impact of macros, exercise, supplements, sleep quality, life stage, and bio-individuality on our well-being. With a plethora of invaluable hacks to optimize your blood sugar, we invite you to join us on a captivating journey that will leave you empowered to take charge of your health and transform your life!
Gear up for an enlightening conversation packed with valuable insights you will not want to miss! Prepare to be inspired and informed as we uncover the secrets to unlocking your metabolic potential!

IN THIS EPISODE YOU WILL LEARN:
The current state of metabolic health
What is leading to obesity in the US?
Getting your fasting glucose value below 90
The pros and cons of glucometers
Glucose monitoring and the 8020 rule
Tracking your data to learn about yourself
Hacks to improve your diet
The role of movement in metabolic health
How important is Zone 2 training for mitochondrial health?
Follicular versus luteal phase and insulin sensitivity
The importance of protein and carbohydrates
Blood sugar and sleep quality

About Kara
Kara Collier is the co-founder and VP of Health at Nutrisense, one of America’s fastest-growing wellness-tech startups. After becoming frustrated with the shortcomings of the traditional healthcare system, she made it her mission to help others reach their maximum health potential using modern technology & expert coaching. She is the leading authority on the use of continuous glucose monitoring (CGM) technology for health optimization and disease prevention. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC).

Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Connect with Kara Collier
On Instagram
Nutrisense

Previous Episode Mentioned
Ep. 132 – Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier
59 min
November 09, 2024Ep. 412 Midlife Sandwich: Navigating Changing Identities with Dr. Sarah Milken
Today, I am excited to connect with Sarah Milken, the creator and host of the side-splittingly superb Flexible Neurotic podcast, dedicated to women recreating themselves in the second half of life. Before she started the podcast, Sarah received a PhD in educational psychology at the University of Southern California and then taught at their Graduate School of Education.
This episode gets a little more personal than usual as Sarah and I dive into the challenges of living in a half-empty nest. We explore how our relationships evolve, the challenges of children gaining independence, initiating and sustaining tough conversations, and staying connected with our significant other. We also look at people-pleasing and self-expansion in midlife and discuss whether or not we should opt for HRT.
Whether navigating an empty nest or wondering what lies ahead, you will love this conversation with Sarah Milken.

IN THIS EPISODE YOU WILL LEARN:
The emotional challenges parents tend to face when their children leave for college
Redefining your roles as a parent
How practicing self-care and finding new hobbies and interests helps fill the void
The difficulties associated with parenting independent children
Why you need to create a safe space for your children to share their concerns and challenges
Maintaining a relationship with your partner while navigating changing family dynamics
Why we must be open and honest about boundaries
The importance of being present and available for your children as they navigate their independence
The pros and cons of hormone replacement therapy
Embracing midlife as a time for self-discovery and self-care
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Sarah Milken
On her website
The Flexible Neurotic on YouTube
Instagram
TikTok
1 hr 19 min