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

August 28, 2024Ep. 391 Why Processed Foods Wreck Metabolic Health with Vinnie Tortorich
I am delighted to reconnect with my good friend, Vinnie Tortorich, today, who was a guest on episodes 133 and 191. For those who may not be familiar with Vinnie, he is a truth-teller and disrupter who prompts people to think outside of their comfort zones in an easy and non-confrontational way. He is host of the Fitness Confidential Podcast, author of Fitness Confidential, and documentary film expert. His most recent documentary is Dirty Keto.
In our conversation today, Vinnie and I dive into the impact of the processed food industry on metabolic health, looking at the issue with net carbs, the dangers of sugar and artificial sweeteners, and their role in the ongoing metabolic health crisis. We discuss the consequences of instant gratification, sedentary lifestyles, and the addictive nature of processed sugars and grains, also exploring various medical therapies, including GLP-1s.
I am confident you will enjoy this discussion with Vinnie Tortorich as much as I did.

IN THIS EPISODE YOU WILL LEARN:
How the processed food industry created the term net carbs to make processed foods appear healthier
The importance of addressing sugar addiction
The lack of discussion around the health risks associated with society celebrating obesity
How instant gratification has impacted people’s food choices and health
The importance of recognizing true hunger versus boredom or stress-induced cravings
How uncomfortable feelings can lead to food addiction
Why it is essential to make exercise a daily habit
Why it is crucial to avoid non-vegetable carbohydrates for metabolic health
A strategy for enjoying sweet treats while maintaining a ketogenic diet
How food influences metabolism and brain function
Weighing up the risks and benefits of GLP-1 therapies for metabolic health
Connect with Cynthia Thurlow
Follow on Twitter
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Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Vinnie Tortorich
On his website
Instagram and Twitter (@vinnietortorich)
Vinnie’s documentaries on Amazon (Not Dirty Keto)

Previous Episode Mentioned
Ep. 191 Benefits of an Animal-Based Diet vs a Plant-Based Diet with Vinnie Tortorich
1 hr 9 min
August 26, 2024BONUS: Addressing the Root Cause of Hormonal Imbalances with Dr. Sara Gottfried
Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest book called WOMEN, FOOD, AND HORMONES.
Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some of the lesser-known hormones, including growth hormone, and how to support it properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture.
I hope you benefit as much from this episode as I did!

IN THIS EPISODE YOU WILL LEARN:
Dr. Sara explains what the infodemic is and discusses the impact it has had on how she communicates with her patients.
What happens to our hormones as we age?
The impact of stress on hormone regulation.
Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women.
How does alcohol consumption impact women’s hormones?
Why do men tend to have an easier time with the ketogenic diet than women?
The dramatic changes that occur in women’s bodies as they transition from perimenopause to menopause.
Looking at the interrelationship between trauma, stress, and autoimmunity.
The changes that occur with growth hormones as we age.
How trauma affects the genes.
How disordered eating impacts metabolism.
How to support physical detoxification naturally, without going to extremes.
How to address weight-loss plateaus.
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Connect with Dr. Sara Gottfried
On her website
On Facebook, Twitter, Instagram

Dr. Sara’s books are available at Amazon and major bookstores.
1 hr 9 min
August 24, 2024Ep. 390 Understanding Shame, Food Behaviors & Weight Loss with Michelle Shapiro, RD
I am delighted to have Michelle Shapiro joining me on the show today. She is a Native New Yorker and an integrative and functional registered dietitian who has worked with thousands of clients, holistically reducing anxiety, healing longstanding gut health issues, and lovingly approaching weight problems.
In our conversation today, we explore shame and eating behaviors, looking at self-empathy and the inner dialogue that usually accompanies weight-loss resistance. We examine whether or not obesity is a disease and the effects of adverse childhood experiences and dive into fasting, hormesis, autoimmunity, and the concept of surrender. We also clarify what intuitive eating involves, the role of highly sensitive bodies, and some common causes of digestive distress and bloating.
Michelle brings a wealth of knowledge to today’s insightful and engaging discussion. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:
Why kindness and sensitivity matter when it comes to discussing the sensitive topic of weight
Why clinicians should view obesity as a symptom of underlying metabolic issues rather than a disease
How internal dialogue and protection mechanisms influence people’s food choices
How adverse childhood events and high-pressure social environments can increase the risk of eating disorders
How food allergies and fear can lead to disordered relationships with food
Why safety is the key to hormone regulation
Is intermittent fasting a dangerous practice?
The benefits of practices like grounding, Reiki, and acupuncture for overcoming anxiety and feeling safe in the body
The importance of self-reliance in healing, and the role of practitioners in guiding their clients toward self-awareness
What you need to focus on when implementing intuitive eating
The unique challenges that highly sensitive people are likely to face
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Michelle Shapiro
On her website
Quiet the Diet Podcast
The Highly Sensitive Body Hub
54 min
August 21, 2024Ep. 389 No Period Now What? Impact of Diet, Stress, & Genetics with Dr. Nicola Sykes
I am excited to connect with Dr. Nicola Sykes today.
Dr. Sykes received her Ph.D. in Computational Biology from MIT. After experiencing hypothalamic amenorrhea and discovering a shortage of information about the condition in the public domain, she wrote a comprehensive guide to help people understand it and recover.
In our discussion today, we dive into the nature of hypothalamic amenorrhea and explore its physiology. We address the effects of amenorrhea on eating habits, discuss caloric restrictions, fasting, exercise, and chronic stress, clarify the distinctions between eating disorders and disordered eating, and examine the role of genetics. Dr. Sykes also explains why she does not believe in post-pill amenorrhea, and our conversation touches on differentiators with polycystic ovarian syndrome, symptoms, and lab evaluations.
Given the frequent concerns from listeners about losing their menstrual cycles, this conversation with Dr. Sykes promises to be particularly valuable for those affected by prolonged fasting and similar issues.
IN THIS EPISODE YOU WILL LEARN:
Dr. Sykes explains what hypothalamic amenorrhea is and why it is essential for women to understand it
How a lack of exercise and energy deficits can impact menstruation
Why we must support our bodies with exercise and proper nutrition rather than focusing on weight loss
How stress impacts the body, particularly during perimenopause and menopause
Why rest and recovery are essential when doing high-intensity workouts
How we need to eat enjoyable foods and focus on moderation instead of striving for an ideal standard
How disordered eating differs from eating disorders
The difference between hypothalamic amenorrhea and PCOS
Some common symptoms of hormone imbalance
The benefits of tracking menstrual and ovulation cycles
Bio:
Dr Sykes (formerly Rinaldi) has a PhD in computational biology from MIT. After experiencing hypothalamic amenorrhea herself and finding a lack of information about the condition in the public sphere, she set out to write a comprehensive guide to understanding the condition and how to recover. Her book, "No Period. Now What?" has helped thousands of people recover from missing periods and better understand their bodies and hormonal systems. The book has been translated into multiple languages and serves as a guide for numerous dietitians and medical professionals helping those experiencing missing periods.

Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Nicola Sykes
On her website
Instagram
Support group
Buy ebook: No Period. Now what?
Schedule a one-on-one session with Dr. Sykes
55 min
August 19, 2024BONUS: A Detailed Guide to Healthy Hormones with Dr. Lara Briden
I am excited to connect with Dr. Lara Briden today! She is one of my favorite naturopathic doctors and the author of the bestselling books Period Repair Manual and Hormone Repair Manual. She has 25 years of experience in women's health, and she currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.
Dr. Briden is a wealth of information! She brings a fresh perspective and a positive voice to the health and wellness space, and I often recommend her book, Hormone Repair Manual, to my clients and patients.
Today, she and I dive into her background as an evolutionary biologist and discuss how she became passionate about supporting women and advocating for them throughout their lifetime. We talk about perspectives on aging, what the second puberty (perimenopause) is, and the impact of histamine, mass-cell granulation, and estrogen. We discuss fat redistribution in middle age and the loss of insulin sensitivity. We speak about how using alcohol impacts brain health, sleep, the gut microbiome, appetite, cravings, and hinders estrogen metabolism. We also touch on ways to address dysfunctional uterine bleeding in middle age and explain how to advocate for your health, how middle-age impacts the nervous system, and the role of inflammatory foods, including dairy.
I hope you enjoy our discussion as much as I did! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:
Dr. Briden talks about her background as an evolutionary biologist and how she changed her career and became an advocate for women’s health.
Many women fear the process of aging. Dr. Briden and I talk about women’s mindsets and their perspectives on aging.
Why is there so little awareness about perimenopause?
Dr. Briden defines menopause and discusses the timeframe in which some women experience perimenopause symptoms.
How can ongoing hormonal fluctuations during perimenopause, or second puberty, increase the likelihood of women having issues with a histamine response?
Dr. Briden talks about fat redistribution in middle age and explains why women need to stay on top of it from a metabolic perspective.
How can our modern-day lifestyle make the metabolic shift women experience in menopause even more challenging?
Dr. Briden talks about natural treatments and hormone therapies to lighten the flow of the extremely heavy periods that some women experience during perimenopause.
Dr. Briden discusses the connection between cow dairy and an inflammatory reaction in some people.
Women need to understand what happens in their bodies when they have either a partial or a full hysterectomy.
Dr. Briden talks about estrogen and brain health.
How does alcohol affect the body?
What are the best options with the fewest side effects for hormone therapy for women?
Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Connect with Dr. Lara Briden
On her website
On Facebook, Instagram, and Twitter: https://twitter.com/LaraBriden
Dr. Briden’s blog
Dr. Briden’s podcast

Books mentioned:
Period Repair Manual (for women in their 20s and 30s) by Dr. Lara Briden
Hormone Repair Manual (for women of 40-plus) by Dr. Lara briden
Free download of the first two chapters of both Dr. Lara Briden’s books
The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi, PhD
1 hr 8 min
August 17, 2024Ep. 388 Busted Metabolism: GLP-1s Benefits, Use & Common Myths with Dr. Tyna
I am thrilled to connect with Dr. Tyna Moore today. She is a naturopathic physician and chiropractor, host of the Dr. Tyna podcast, a best-selling author, and an international speaker who offers a unique perspective for those seeking a stronger foundation for their health and well-being.
Recent statistics indicate that approximately 13% of Americans have used GLP-1 agonists, a class of drugs primarily prescribed for weight loss or metabolic health issues. According to a KFF health tracking poll, over 15 million people were prescribed GLP-1 drugs as of May 2024, and a Truvada report revealed that more than a million patients used those medications between January 2018 and September 2023.
Dr. Tyna thinks outside of the traditional media narrative regarding GLP-1 drugs and has been very successful in using them with her patients. In our discussion today, we explore the underlying reasons for the metabolic health crisis in our country, looking at sarcopenic obesity, why we are malnourished yet over-fed, and the impact of a sedentary lifestyle. We also dive into GLP-1 drugs, discussing their origin and their neurologic benefits, debunking the myths surrounding them, and examining their use during perimenopause and menopause.
Stay tuned for today’s enlightening discussion with Dr. Tyna Moore on these incredible new weight-loss drugs and their application.

IN THIS EPISODE YOU WILL LEARN:
Why are we so sick as a country?
The limitations of traditional allopathic medicine regarding lifestyle-related diseases
Why weightlifting is essential for optimal health
The benefits of peptides for cognition, pain reduction, and preventing brain fog
The advantages of using GLP-1 agonists for treating depression and metabolic dysfunction
The potential risks of using GLP-1 drugs
Debunking the myths surrounding the use of GLP-1 drugs
Why women in perimenopause and menopause face unique challenges with metabolic health
Why middle-aged women are the most stressed group of people, and how stress can exacerbate insulin resistance
The merits of using GLP-1 peptides for treating middle-aged women with metabolic issues
Why proactive lifestyle changes are essential for the neurocognitive health of menopausal women
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Tyna Moore
On her website
Instagram
Facebook
YouTube
Ozempic Uncovered Course
Podcast
1 hr 7 min
August 14, 2024Ep. 387 Why Diets Fail: Sleep, Mindset & Metabolic Health Insights with Dr. Donald Vega
I am delighted to have Dr. Donald Vega joining me as my guest for today’s podcast episode.
Dr. Vega is a Costa Rican-based registered dietitian, strength and conditioning specialist, and lifestyle mentor with more than two decades of experience promoting metabolic health. His latest book, The Science of Losing Weight, has been a valuable resource for countless individuals seeking to improve their metabolic health.
Dr. Vega brings a wealth of expertise to today’s conversation. In our discussion, we explore the multifaceted role that lifestyle plays in fostering metabolic health, touching on topics like the influence of sunlight and blue light therapies, the importance of high-quality sleep, and why diets fail to work. We discuss the impact of mindset, oxytocin, and gratitude on our personal growth, also looking into the intriguing concept of cold hormesis and how autoimmune disorders and trauma can affect our overall health, in addition to many other informative and relevant topics.

IN THIS EPISODE YOU WILL LEARN:
Why are people struggling more with weight loss resistance now than ever before?
How sleep deprivation impacts weight-loss resistance and overall health
How exposure to artificial light affects brain function and energy consumption
The benefits of morning exposure to blue light and sunlight
The role of Vitamin D in immune function
How stress and inflammation in the gut can prevent weight loss and muscle gain
How acts of kindness impact our emotional well-being
How hormetic stressors like cold exposure improve our metabolic health
Why cold exposure can bypass the need for exercise
How deep breathing changes our brainwaves, leading to creativity and problem-solving
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Donald Vega
On his website
Spanish-speaking listeners can find Dr. Vega on social media @kilosophy
The Science of Losing Weight is available on Amazon
1 hr 1 min
August 12, 2024BONUS: Diabetes Prevention, Treatment and the Role of Nutrition with Dr. Ken Berry
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:
Why does metabolic health continue to deteriorate in most of the general population?
The staggering amount of disposable plastic used within the healthcare industry
The importance of fasting insulin levels when diagnosing metabolic disease
Why are blood tests essential for determining metabolic health?
The benefits of glucometers and continuous glucose monitors for metabolic health
How Dr. Berry’s health improved after following a specific diet and measuring his lab results for a month
How misinformation gets spread within the health and wellness industry
Why are doctors not informing their patients about the absence of long-term studies and deluding them with false information?
The long-term effects of Semaglutide on the body
How a proper diet can naturally lower lipid levels
The limitations of the germ model for treating chronic diseases
Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Ken Berry
On YouTube
Instagram,
Facebook
Twitter

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
1 hr 11 min
August 10, 2024Ep. 386 Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright
I am thrilled today to have the opportunity to speak with Dr. Vonda Wright, a practicing double-boarded orthopedic sports surgeon who has positioned herself at the intersection of longevity, women's health, and performance.
Dr. Wright is a great advocate for women's health, well-known and highly regarded for her frequent media appearances and thought leadership. In our discussion, we cover the importance of menopausal literacy and the impact of musculoskeletal syndrome in menopause, focusing on the critical decade, bone health, risk factors, and how to assess muscle strength. Dr. Wright shares her formula for strength training, and we explore the benefits of Zone 2 sprint training, examining the importance of V02-Max testing, particularly for frail individuals. We also address common musculoskeletal issues and essential lifestyle practices for maintaining orthopedic health.
This insightful conversation with Dr. Vonda Wright is one of my top picks on the podcast. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:
What menopausal literacy means
The symptoms of musculoskeletal syndrome during menopause
The roles estrogen and testosterone play in the musculoskeletal system
Why it is essential to focus on your health and notice any hormonal changes in the critical decade between the ages of 35 and 45
How the loss of loss of muscle mass and strength can lead to frailty and a risk of falling in middle-aged patients
Why women must base their decisions regarding estrogen on facts
The benefits of making smart nutrition, exercise, and sleep your priorities
The exercise Dr. Wright recommends for improving cardiovascular fitness
How weightlifting and trampoline rebounding in midlife supports bone health
How to use how to use V02 Max data to track your fitness level
Some essential nutritional factors for supporting midlife health
Bio:
Dr. Wright is a practicing double-boarded Orthopaedic Sports Surgeon, Author, Speaker, Researcher, and Innovator whose work stands at the intersection of Longevity / Women’s Health / Performance. Widely recognized for her thought leadership, Dr Wright is a frequent media and conference expert. Her innovative science-based approach is changing the lives of millions in mid-life.
Dr Wright practices in Lake Nona, Florida, and is the founder and CEO of Precision Longevity.

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 Dr. Vonda Wright
On her website
On Facebook
Instagram
X.com
LinkedIn
Leave a message on VIP Phone Number (407)-232-2334
1 hr 1 min
August 07, 2024Ep. 385 Health Sovereignty: How Diet & Toxins Affect Health with Teri Cochrane
Today, I am delighted to reconnect with my friend colleague Teri Cochrane, who previously joined me for episodes 56 and 201. Teri is a decoder of the human body, entrepreneur, speaker, and advisor. In her novel approach to integrative health, honed through decades of clinical experience and exceptional client outcomes, she focuses on the dynamic nature of individual health, incorporating insights from epigenetics, biochemistry, quantum physics, and nutrition.
We begin our conversation today by diving into health sovereignty. We discuss the disrupted mirror effect and the standard American diet, exploring the impact of mold and mycotoxins, glyphosate, amyloids, and oxalates, and identifying foods to avoid. We examine the benefits of the game and wildaterian diets, looking at the challenges of weight loss resistance, the concept of the dirty cupcake, and the psychology of eating.
I am sure you will find this informative discussion with Teri Cochrane enlightening and enjoyable.

IN THIS EPISODE YOU WILL LEARN:
Why it is essential to get actively involved in your health and wellness, particularly in the post-pandemic environment
What spike proteins represent, and how they can affect you
Teri explains the disrupted mirror effect
Which foods are the amyloid-rich foods we should avoid?
How all metabolic diseases in the US stem from the food we eat, what we wear, and what we use in our environment
How mold and mycotoxins impact our health
The problem with industrialized farming
How oral probiotics increase our histamine load
The benefits of consuming wild-sourced protein
Some creative ways to make better food choices
Which supplements are the best ones?
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Teri Cochrane
On her website
Instagram
Facebook
TikTok

Book Mentioned
The Wildaterian Diet: Living as Nature Intended on Amazon
Previous Episodes Mentioned
Episode 56: The Cochrane Method and Bioindividuality
Ep. 201-The Connection Between Genes, Detoxification, Hormones, and Immune Function
54 min