Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+
Science & Ideas
About
Looking for the latest strategies for dealing with menopause, hormones and midlife health issues? You're in the right place! Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.
Episodes
- BONUS: Optimal Protein, Red Light Therapy and Biohacking with Vanessa Spina
This episode features Vanessa Spina, author and sports nutrition specialist, discussing optimal protein intake, debunking ketogenic diet myths, and exploring methods like red light therapy and cold thermogenesis to support mitochondrial he…
- Ep. Inflammation Is Aging You Faster Than You Think! – The Shocking Truth About Blood Sugar, Muscle & Longevity with Dr. Paul Reynolds | Menopause, Perimenopause & Metabolic Health
Dr. Paul Reynolds joins the show to discuss the impact of inflammation, muscle health, and glucose physiology on the aging process. The conversation covers how glycation affects the body, strategies for glucose balancing, and the role of G…
- Ep. 590 “Mastering the "Master Clock!” – Why Late-Night Eating Disrupts Your Cellular Circadian Receptors | Menopause & Sleep
This episode of Everyday Wellness explores how late-night eating disrupts cellular circadian receptors, impacting sleep and metabolism. It discusses various risk factors for poor sleep, the impact of sleep duration on obesity risk, and how…
- Ep. 589 “Your Labs Are Lying to You!” – The 3 Essential Thyroid Markers Your Doctor Isn’t Checking with Dr. Amie Hornaman | Menopause, Perimenopause & Thyroid
This episode features Dr. Amie Hornaman, the Thyroid Fixer, discussing her new book, "The Thyroid Fix." The conversation explores thyroid optimization, mitochondrial dysfunction, the significance of reverse T3, and various factors impactin…
- BONUS: Hormone Insights: Advocacy, Trends and Tips for 2026 with Esther Blum
Esther Blum joins the podcast to discuss hormone health in 2024, including advocacy, meno-washing, meno-care, and uncommon symptoms of perimenopause and menopause. The conversation also covers hormone testing methods and recommended supple…
- Ep. 588 The GLP-1 Masterclass: The Science of Midlife Metabolic Resilience | Menopause & GLP-1s
This episode is a masterclass on GLP-1s and midlife metabolic resilience. Experts discuss appetite regulation, digestion, impact of statins on insulin sensitivity, GLP-1 medications, personalized dosing, and individualized nutrition strate…
- Ep. 587 “Your Body is a Chemistry Lab!” – Why Counting Calories Fails in Midlife | Menopause & Hormones
This episode discusses factors contributing to weight loss resistance in midlife, including the inadequacy of calorie counting, and the impact of sleep, stress, and sarcopenia during perimenopause and menopause. It also covers the effects…
- Ep. 586 The Estrogen Masterclass: The Truth About HRT, Heart Health & Hair Loss | Menopause, Perimenopause & HRT
This episode features an estrogen masterclass with several doctors discussing estrogen and women's health in midlife. Topics include the impact of hormones on brain health, cognition, insulin sensitivity, lipid patterns, and hair changes d…
- BONUS: Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain and Metabolic Health with Shawn Stevenson
Shawn Stevenson, host of The Model Health Show, joins to discuss the impact of ultra-processed foods on gut, brain, and metabolic health. The episode covers topics such as metabolic switching, the vagus nerve, brain health, and the importa…
- Ep. 585 “The Metabolism Show!” – How Trillions of Microbes Control Your Daily Energy Burn with Dr. Karen Corbin | Menopause & Gut Health
Dr. Karen Corbin joins the show to discuss the gut microbiome and its role in women's aging. She shares her perspective on metabolic health, fiber, and the unique metabolic vulnerabilities women in midlife face.
- Ep. 584 "Slowing the Engine” – How GLP-1s Alter Your Gut Motility & Microbiome | Menopause, Perimenopause & Gut Health
This episode answers listener questions about GLP-1 medications and midlife weight changes, examining how hormonal shifts, insulin sensitivity, muscle mass, and the gut microbiome influence their effectiveness. It explains why these drugs…
- Ep. 583 “The Mineral Gap in Midlife!” – How to Replenish Your Adrenals and Restore Deep Sleep with Caroline Alan | Menopause, Perimenopause & Adrenal Health
Caroline Alan, also known as the Mineral Geek, discusses the mineral gap in midlife and how to replenish adrenals and restore deep sleep. She shares her personal story of adrenal health in perimenopause and explores the effects of plant-ba…
- BONUS: Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier
Kara Collier, co-founder of Nutrisense, discusses metabolic health in 2023. She explains the role of CGM labs and glucometers in understanding the body, the impact of macros, exercise, supplements, and sleep quality, and offers hacks to op…
- Ep. 582 Most Women Are Training Wrong After 40! – The Shocking Truth About Midlife Fitness, Muscle & Injury with Debra Atkinson Prevention | Menopause & Exercise
Debra Atkinson joins the podcast to discuss fitness for women over 40, addressing common training mistakes and the impact of menopause on muscle and injury risk. The conversation covers strategies for avoiding frailty, the effects of under…
- Ep. 581 "Hack Your Vagus Nerve” – Simple Daytime Rituals To End 3:00 AM Wake-Ups
This episode explores factors affecting women's sleep in midlife and offers practical strategies for better sleep, including vagus nerve exercises. It discusses how hormones, sleep apnea, and nutrition can impact sleep quality sleep.
- Ep. 580 Why Women’s Heart Disease Skyrockets After 40 – The Shocking Truth About Hormones, Toxins & Testing with Dr. Christopher Davis | Menopause & Heart Disease
This episode features Dr. Christopher Davis, a triple-board-certified physician, discussing women's heart disease risk after age 40. He covers the impact of hormones, toxins, challenges in the medical model, and the importance of personali…
- BONUS: “Why Am I So Tired?” – How to Restore Your Cellular Energy and Fight Midlife Fatigue with Baran Dilaver | Menopause, Perimenopause & Longevity
This episode features Baran Dilaver, co-founder of Wonderfeel Biosciences, discussing cellular energy, NAD, and creatine. The conversation covers how these compounds can help combat midlife fatigue, brain fog, and improve overall cellular…
- Ep. 579: Normal Isn’t Optimal – The Shocking Truth About Progesterone, Brain Health & Hormone Timing with Dr. Felice Gersh | Menopause & HRT
Dr. Felice Gersh joins the podcast to discuss progesterone, brain health, and hormone timing. The conversation covers the liver's role in detoxification, progesterone dosing and administration routes, optimizing hormones during perimenopau…
- Ep. 578 "20 Grams Is Not Enough!” – Why Your Protein Intake Is Failing Your Muscles
This episode addresses a listener's question about knee inflammation, exploring protein needs, recovery, mitochondrial support, and the connection between diet and inflammation. It discusses topics such as muscle protein synthesis, relativ…
- Ep. 577 “Infertility Is a Warning Sign” – The Shocking Truth About Hormones & Long-Term Health with Dr. Natalie Crawford
This episode features Dr. Natalie Crawford, a fertility doctor and author. She discusses infertility as a health marker, covering topics like ovarian reserve, aging, and the impact of hormones on long-term health. The conversation also tou…
- BONUS: Muscle, Bone & Joint Health in Menopause with Debra Atkinson
Debra Atkinson joins the show to discuss muscle, bone, and joint health in menopause. The conversation covers physiological changes during perimenopause and menopause affecting weight training, muscle development, and recovery for enduranc…
- Ep. 576 "You’ve Been Pooping All Wrong!” – The Shocking Reason For Chronic Constipation & Bloating with Dr. Trisha Pasricha
Dr. Trisha Pasricha, a gastroenterologist, discusses her book "You've Been Pooping All Wrong!" focusing on chronic constipation and bloating. The discussion covers the science of digestion, the gut-brain connection, and women's gut health…
- Ep. 575 "Stop the Bloat!” – The Fastest Way to Increase Fiber Without Digestive Distress
This episode discusses increasing fiber intake in midlife without digestive distress, focusing on women in perimenopause and menopause. It covers why fiber is crucial, how declining estradiol impacts gut microbiome, and strategies for grad…
- Ep. 574 This Is Destroying Your Oral Microbiome – The Fastest Way to Improve Hormones, Immunity & Longevity with Dr. Dominik Nischwitz
Dr. Dominik Nischwitz, a dentist, explains the oral microbiome and its impact on overall health. He discusses oral dysbiosis, hormonal changes affecting oral health, root canals, cavitations, mercury amalgams, and the debate between fluori…
- BONUS: Nurturing the Gut Microbiome: Impact of a Long-Term Gut Health with Dr. Robynne Chutkan
This episode features a discussion with Dr. Robynne Chutkan about the gut microbiome. Topics include the physiology of the microbiome, its relationship with immunology, the impact of medications on gut health, and lifestyle factors like di…
- Ep. 573 “Aging Well Is a Strategy” – The Brain, Hormone & Fitness Markers Women Must Build Now with Dr. Lindsey Berkson
Dr. Lindsey Berkson joins the podcast to discuss strategies for aging well, focusing on brain health, hormones, and fitness for women 35+. She shares insights on the hippocampus, targeted cardiovascular exercise, hormone replacement therap…
- Ep. 572 "The Estrobolome Connection!” – The Best Strategy To Balance Estrogen & Stop Belly Fat
This episode discusses the role of fiber in midlife, focusing on its connection to hormones and blood sugar. It explores how fiber can help balance estrogen, stabilize insulin levels, and influence fat distribution.
- Ep. 571 Stop Losing Bone After 40 – The Most Effective Way to Reverse Osteoporosis & Build Strength with Dr. Nick Trubee
Dr. Nick Trubee, an exercise physiologist, discusses preventing and reversing osteoporosis through resistance and impact training. He covers bone and muscle loss after 40, exercise misconceptions, nutrition, and protein intake for bone hea…
- BONUS: “The 11% Absorption Trap!” — Stop Wasting Money On Ineffective Magnesium Formulations with Wade Lightheart
Wade Lightheart, co-founder of BIOptimizers, discusses the importance of magnesium for sleep, digestion, mood, and overall metabolic health. He also addresses how lifestyle factors contribute to magnesium depletion and offers ways to impro…
- Ep. 570 We’ve Been Wrong About Progesterone! – The Most Powerful Hormone for Heart, Brain & Longevity with Dr. Felice Gersh | Menopause & HRT
In this episode, Dr. Felice Gersh discusses progesterone, its systemic effects beyond uterine lining protection, and its impact on heart, brain, and longevity. The conversation also covers the differences between synthetic and bioidentical…
- Ep. 569 "Fiber Is A Hormone Regulator!” – The Surprising Way To Stabilize Blood Sugar & Stop Cravings | Menopause, Perimenopause & Gut Health
This episode discusses the importance of fiber for women in midlife, focusing on its role in metabolism, gut health, and hormonal regulation. It covers how fiber affects blood sugar, cholesterol, and satiety, and debunks common misconcepti…
- Ep. 568 "It’s Not Just Stress!” – The Two 'Red Flag' Symptoms You Should Never Ignore with Dr. Izabella Wentz | Menopause, Perimenopause & Gut Health
Dr. Izabella Wentz joins the podcast to discuss Irritable Bowel Syndrome (IBS). She explores lesser-known dietary triggers, the impact of fiber, and the connection between short-chain fatty acids and thyroid health. Dr. Wentz also provides…
- BONUS: The Impact Of Intermittent Fasting On Metabolic Health In Women with Temple Stewart
Temple Stewart, a registered dietitian specializing in low-carb dieting, discusses the impact of intermittent fasting on metabolic health in women. She shares her experience reversing PCOS and Hashimoto's with a ketogenic diet and addresse…
- Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones | Menopause & Testing
In this episode, Dr. Carrie Jones discusses hormone testing methods, including the limitations of traditional tests and the benefits of saliva, urine, and blood tests. She also covers the importance of lab timing and how liver detoxificati…
- Ep. 566 “This Isn’t Random” — Why You Keep Waking Up in the Middle of the Night | Menopause, Sleep & Insomnia
This episode of Everyday Wellness focuses on why women in midlife experience nighttime awakenings. It covers various factors such as hormonal changes, stress, and lifestyle, and their impact on sleep and insomnia.
- Ep. 565 We’re Wired to Lose Focus – The Best Tools to Reclaim Clarity & Conquer Overwhelm with Dr. Zelana Montminy | Menopause & Mental Health
Dr. Zelana Montminy joins Cynthia Thurlow to discuss novelty bias and how technology affects focus and mental health. They explore multitasking myths, generational shifts, and practical tools like the Pomodoro Technique, emphasizing the gu…
- BONUS: "The Sympathetic Spiral of Doom!” – The Fastest Way To Reset Your Nervous System & End Burnout with Dr. Scott Sherr | Menopause, Perimenopause & Mental Health
This episode features Dr. Scott Sherr, who discusses the sympathetic spiral experienced by middle-aged women. He explains how to reframe this experience, navigate this stage of life, and offers practical strategies to interrupt the spiral,…
- Ep. 564 "The 40% Battery!” – The Shocking Truth About Mitochondrial Loss & How To Reclaim Your Energy with Dr. Elizabeth Yurth | Menopause & Cellular Health
Dr. Elizabeth Yurth joins to discuss mitochondrial health as it relates to energy changes in middle age. The discussion covers hormone replacement, chronic pain, mitochondrial dysfunction, and specific fuels for mitochondria. Dr. Yurth als…
- Ep. 563 “Why Eating Less Can Backfire” — The Midlife Under-Fueling Problem | Menopause, Perimenopause & Nutrition
This episode discusses the midlife under-fueling problem, particularly for women 35+ who may be experiencing hormonal changes. It covers how under-fueling can impact workout recovery, protein intake, and stress hormones like cortisol, offe…
- Ep. 562 “It’s Not a Willpower Problem” – Why Women’s Bodies Resist Weight Loss in Midlife with Ashley Koff, RD
This episode features Ashley Koff, RD, discussing weight loss resistance in midlife women. The conversation covers personalized nutrition, digestive health, and the role of GLP-1s in metabolic health.
- BONUS: Breaking Down Perimenopause, Menopause and Women's Health with Marcelle Pick
This episode features a discussion with Marcelle Pick, a nurse practitioner, about perimenopause, menopause, and women's health. The conversation covers various topics including the limitations of traditional medicine, adrenal health, the…
- Ep. 561 Why Eating Less Isn’t Working – The Real Root Causes of Obesity & Metabolic Disease with Dr. Jason Fung | Menopause & Metabolic Health
This episode features Dr. Jason Fung, who discusses obesity and metabolic health. He examines the limitations of the calories-in, calories-out model and explores the influence of hormones, fiber, protein, and meal timing on metabolism.
- Ep. 560 “These Are the Hormones I Don’t Skip” — How I Structure HRT for Brain, Bone & Heart Health
This episode discusses the speaker's hormone replacement regimen, covering transdermal, oral, and topical applications for hormone replacement therapy. It includes information on estradiol, progesterone, and testosterone, as well as a topi…
- Ep. 559 Heal Your Hormones, Reclaim Yourself: Women's Health in Midlife with Dr. Sonya Jensen | Perimenopause, Menopause & Hormones
Dr. Sonya Jensen, a naturopathic physician, joins the podcast to discuss women's health in midlife. The conversation covers topics such as perimenopause, menopause, hormones, stress, immune system impacts, mental health, and the value of i…
- BONUS: Stop The Cellular Wildfire! – The Most Powerful Protocol To Lower Inflammation & Oxidized LDL with Dave Watumull | Menopause & Metabolic Health
Dave Watumull, Co-founder and CEO of AX3 Life, discusses astaxanthin, a super-nutrient. He explains its functions and properties, and studies showing its benefits for lipids, sarcopenia, cognition, and organ health.
- Ep. 558 Your DNA Isn’t Your Destiny – The Most Actionable Way to Use Genetics for Weight Loss with Dr. Yael Joffe
Dr. Yael Joffe, an expert in nutrigenomics, discusses the application of genetics for weight loss. She covers topics such as nutrigenomics, genetic testing, and the genetic aspects of perimenopause and menopause, including insulin signalin…
- Ep. 557 “Your Hormones Are Hijacking Your Mood!” – The Shocking Way to Reduce Anxiety, Depression & Insomnia in Perimenopause
This episode focuses on mental health challenges during midlife, including anxiety, depression, and insomnia in perimenopause. It explores the science behind these issues and the role of HRT in supporting mental health.
- Ep. 556 The Women's Bone Health Masterclass Part 2 | Menopause & Bone Health
This episode, part 2 of the Bone Health Masterclass, discusses women's bone health during menopause. It covers the effects of strength training, grip strength, nutrition like magnesium and melatonin, and the impact of chronic stress and gu…
- BONUS: Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring
This episode features Dr. Thomas Dayspring, who provides an introduction to lipids and cholesterol. The discussion covers the classification of lipids and fatty acids, the physiology and transport of cholesterol, and the differences betwee…
- Ep. 555 “It’s Not Just Hot Flashes” – The Most Overlooked Heart Disease Risks in Menopause with Dr. Jayne Morgan | Menopause & Heart Disease
This episode features Dr. Jayne Morgan discussing cardiovascular health in menopausal women. The conversation covers gaps in clinician training, gender-neutral training, and how heart attacks manifest differently in women.