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

Everyday Wellness™
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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.

  1. Ep. 568 "It’s Not Just Stress!” – The Two 'Red Flag' Symptoms You Should Never Ignore with Dr. Izabella Wentz | Menopause, Perimenopause & Gut Health

    -14 H

    Ep. 568 "It’s Not Just Stress!” – The Two 'Red Flag' Symptoms You Should Never Ignore with Dr. Izabella Wentz | Menopause, Perimenopause & Gut Health

    I am thrilled to reconnect with Dr. Izabella Wentz today. She is a pioneering clinical pharmacist and best-selling author, with a passion for identifying the root causes of complex health conditions. She has consulted on 1000s of difficult cases, and her upcoming book is called IBS: Finding and Treating the Root Cause of Irritable Bowel Syndrome. In today’s conversation, we explore relevant statistics, dietary triggers, and specific labs that can be helpful when navigating an IBS diagnosis. We highlight red flags, examine the impact of fiber, the intricate connection between short-chain fatty acids and thyroid health, and how stress, trauma, and the nervous system affect gut health. Dr. Wentz also offers some practical strategies and answers a series of rapid-fire questions. Dr. Wentz’s latest book offers a fascinating exploration of IBS, guiding readers through diagnosis and treatment options, and empowering them to advocate for themselves. IN THIS EPISODE, YOU WILL LEARN: How IBS is often given as a diagnosis without any lab testing or further investigation Some of the lesser-known dietary IBS triggers, and how IBS-type symptoms can sometimes signal an entirely different underlying condition How digestive dysfunction can drive IBS symptoms Why fiber is essential, and how to increase your fiber intake slowly to avoid any digestive distress How stress can exacerbate IBS symptoms Constipation as a symptom of IBS Why most women tend to have a leaky gut Challenges of restrictive diets and the need for a balanced approach to gut health First steps to take when treating IBS Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com. Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Izabella Wentz On Instagram Dr. Wentz’s latest book, Finding and Treating the Root Cause of Irritable Bowel Syndrome, will be available for purchase on Amazon and in any reputable bookstore on March 17th.

    38 min
  2. BONUS: The Impact Of Intermittent Fasting On Metabolic Health In Women with Temple Stewart

    -2 DIAS

    BONUS: The Impact Of Intermittent Fasting On Metabolic Health In Women with Temple Stewart

    Today, I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss.  I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether “if it fits your macros” is a good philosophy, issues with the traditional allopathic nutrition model, and challenges in nutrition research. We also get into plateau busters and share five ways to measure success other than the scale.  IN THIS EPISODE YOU WILL LEARN: How Temple transformed her life by using nutrition as medicine. Which foods tend to provoke inflammation in the thyroid gland in women? How people’s relationships with food play into the work Temple does. Temple shares her thoughts on woke nutrition. Temple dives into some of the big issues with the allopathic nutrition model. I share some interesting statistics related to American health. Creating consumer awareness will hopefully lead consumers to demand more for their health in the food supply and health care. Why is it so challenging to do nutritional research? Temple offers a starting point for addressing weight-loss resistance. What carbohydrate reduction or restriction does for us metabolically. The benefits of following a carnivore diet. Why do we need to read food labels and become aware of where sugar may sneak into our diets? Temple shares her favorite ways to break plateaus. Five ways to measure success other than the scale.   Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Temple Stewart On ⁠Instagram⁠, ⁠TikTok⁠, ⁠Twitter⁠, and ⁠Spotify⁠ (@the.ketogenic.nutritionist) ⁠The Ketogenic Nutritionist Podcast⁠ Books mentioned: ⁠Metabolical⁠, by Robert Lustig

    1 h 2 min
  3. Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones | Menopause & Testing

    -4 DIAS

    Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones | Menopause & Testing

    Today, I’m thrilled to reconnect with my friend and colleague, Dr. Carrie Jones. She is a naturopathic physician and hormone expert with over 20 years of clinical experience in women's health and endocrinology. In our discussion, we unpack the limitations of traditional hormone testing and explore the benefits of saliva, urine, and blood testing for gaining a more accurate picture of hormone activity. We explore the critical importance of lab timing and how the DUTCH test evaluates estrogen, metabolism, and cortisol rhythms. We also examine how liver detoxification affects the active form of thyroid hormone, T3, across phases one through three, highlight signs and symptoms that indicate an imbalanced gut microbiome, and wrap things up with some rapid-fire questions about the things you’ve probably wanted to ask. Stay tuned for another invaluable, humorous, and fun conversation with Dr. Carrie Jones. IN THIS EPISODE, YOU WILL LEARN: How blood tests give only a snapshot in time without clarifying hormone pulses or tissue utilization How testing hormones at the wrong time can temporarily skew test results The optimal timing for testing in women with regular cycles and those in perimenopause What the DUTCH test measures How regular vs. irregular cycles affect which hormones should be tested Why the way that estrogen is metabolized matters more than the estrogen itself  How phases one, two, and three of liver detoxification influence estrogen, cortisol, and thyroid hormone activity Why free T3 is critical for eliminating cortisol What gut symptoms reveal about hormone elimination Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Carrie Jones On Instagram Estrogen Detox Made Easy Hello Hormones with Dr. Carrie Jones - Podcast

    58 min
  4. Ep. 566 “This Isn’t Random” — Why You Keep Waking Up in the Middle of the Night | Menopause, Sleep & Insomnia

    -6 DIAS

    Ep. 566 “This Isn’t Random” — Why You Keep Waking Up in the Middle of the Night | Menopause, Sleep & Insomnia

    Welcome to this week’s Midlife Minute. Many women have been asking why they wake up at 2, 3, or 4 am every night. So today, I'm breaking down 10 common reasons this happens. I’ve also included some research links in the show notes for those who want to learn more. Stay tuned as I unpack the key factors that disrupt women’s sleep in midlife. IN THIS EPISODE, YOU WILL LEARN: Cortisol spikes and sleep disruptions Why caloric restriction and repeated fasting could stress the body and lead to an overactive sympathetic nervous system The link between declining progesterone and nighttime awakenings How chronic under-eating or over-exercising can disrupt sleep, recovery, and metabolic health Why estradiol fluctuations make it harder to stay asleep  Alcohol and late-night sugar fragment sleep Hormonal changes during perimenopause/menopause and increased sleep apnea risk How inflammation, leaky gut, and disrupted neurotransmitter production contribute to early awakenings Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Research Links Progesterone for treatment of symptomatic menopausal women Sympathetic activity and hypothalamo-pituitary-adrenal axis activity during sleep in post-traumatic stress disorder: a study assessing polysomnography with simultaneous blood sampling Progesterone prevents sleep disturbances and modulates GH, TSH, and melatonin secretion in postmenopausal women [EMPLOYMENT OF THE ELDERLY PEOPLE IN THE EUROPEAN UNION AND UKRAINE: REALITIES, PROBLEMS AND PROSPECTS] Obesity and its implications on oncological urological surgery Metastatic phenotype is regulated by estrogen in thyroid cells Soy protein isolate increases urinary estrogens and the ratio of 2:16alpha-hydroxyestrone in men at high risk of prostate cancer NMR at pressures up to 90 GPa

    26 min
  5. Ep. 565 We’re Wired to Lose Focus – The Best Tools to Reclaim Clarity & Conquer Overwhelm with Dr. Zelana Montminy | Menopause & Mental Health

    11/03

    Ep. 565 We’re Wired to Lose Focus – The Best Tools to Reclaim Clarity & Conquer Overwhelm with Dr. Zelana Montminy | Menopause & Mental Health

    Today, I am thrilled to connect with Dr. Zelana Montminy, who holds a doctorate in clinical psychology. Dr. Montminy developed her career speaking for and advising Fortune 500 companies and academic institutions. She regularly appears on Good Morning America, The Today Show, and Access Hollywood.  In our conversation, we unpack the concept of novelty bias, exploring how it shapes our neuroanatomy and compromises our conscientiousness. We debunk the myths of multitasking and task switching, and dive into generational shifts and our disconnection from ourselves and the world around us. We also highlight the vital role of the gut-brain connection, share practical social tools such as the Pomodoro Technique, and examine the transformative power of curiosity and awe.  This discussion with Dr. Zelana Montminy is an exciting and forward-thinking exploration of how our brains and bodies are programmed for distraction. Her book, Finding Focus, also offers a compelling narrative to help us get back on track. IN THIS EPISODE, YOU WILL LEARN: What is novelty bias?  How technology impacts our mental health and ability to empathize in the long term  Why are we seeing a loss of conscientiousness in the younger generations, and why do older generations tend to feel and process things more intensely? How constant exposure to technology affects the ability of the brain to process information  Generational differences in information processing The detrimental effects of multitasking on productivity and focusing ability, and the benefits of single-tasking and staying in the present moment How being in a constant state of fight or flight dysregulates the nervous system  The importance of nutrition, sleep, and hydration for mental health Tools and strategies to boost your ability to focus  The value of curiosity for problem-solving, resilience, and health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Zelana Montminy On her website Instagram Finding Focus: Own Your Attention in the Age of Distraction is available on her Website and on Amazon.

    48 min
  6. BONUS: "The Sympathetic Spiral of Doom!” – The Fastest Way To Reset Your Nervous System & End Burnout with Dr. Scott Sherr | Menopause, Perimenopause & Mental Health

    9/03

    BONUS: "The Sympathetic Spiral of Doom!” – The Fastest Way To Reset Your Nervous System & End Burnout with Dr. Scott Sherr | Menopause, Perimenopause & Mental Health

    I am delighted to reconnect with Dr. Scott Sherr today. In our conversation, we explore the sympathetic spiral of doom that middle-aged women often experience during a pivotal time of life marked by constant shifts in mitochondrial health, hormones, and neurotransmitters. We explore what it is and how to reframe it, and offer advice on navigating that stage of life and setting the tone for the decades to follow. Join us for an empowering discussion where we share practical strategies to interrupt the spiral, reset your nervous system, avoid burnout, and shape the trajectory of your future. Troscriptions  - ⁠https://troscriptions.com/discount/CYNTHIA10⁠ IN THIS EPISODE, YOU WILL LEARN: Why the intense practices promoted by wellness trends are not advisable for stressed-out individuals The importance of having a flexible nervous system that can rise under stress and return to parasympathetic calm How calming the nervous system improves your mental clarity, focus, and decision-making ability Many stress reactions may be more about how we respond than the actual event that occurred The value of doing micro-resets to regulate your emotions quickly How sighing, prolonged exhales, humming, and gargling stimulate the vagus nerve and strengthen the parasympathetic system Sleep is essential for supporting mitochondrial function, mood, and the ability to handle stress Fight-or-flight mode  may damage your cellular energy systems Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Scott Sherr On his⁠ website⁠ Troscriptions  - ⁠https://troscriptions.com/discount/CYNTHIA10⁠ ⁠Health Optimization Medicine ⁠⁠One Base Health⁠⁠⁠⁠⁠ ⁠ Previous Episodes with Cynthia Thurlow and Dr. Scott Sherr Calm, Clear, & Balanced: How GABA & Progesterone Unlock Stress Relief & Hormone Harmony | S. Sherr The Future of Healing: HBOT, Methylene Blue & Cellular Regeneration | Dr. Scott Sherr

    1 h 5 min
  7. Ep. 564 "The 40% Battery!” – The Shocking Truth About Mitochondrial Loss & How To Reclaim Your Energy with Dr. Elizabeth Yurth | Menopause & Cellular Health

    7/03

    Ep. 564 "The 40% Battery!” – The Shocking Truth About Mitochondrial Loss & How To Reclaim Your Energy with Dr. Elizabeth Yurth | Menopause & Cellular Health

    Today, I’m delighted to reconnect with Dr. Elizabeth Yurth. Dr. Yurth is a double-board-certified physician in physical medicine and rehabilitation and anti-aging regenerative medicine. With over 30 years of clinical experience, she is at the forefront of orthopedics, cellular and regenerative medicine, and the future of aging. In our discussion today, we explore mitochondrial health as the driver of energy changes in middle age and beyond. We discuss the value of hormone replacement, examine the effects of chronic pain and mitochondrial dysfunction, and discuss specific fuels that benefit the mitochondria. We clarify the importance of starting with energy production and repairing mitochondria, and explain the intricate connection between muscle and mitochondrial health. Dr. Yurth also shares the two specific labs that indicate poor mitochondrial health, and we dive into how peptides support immunity and seasonal cycling. I know you will gain from today’s conversation with Dr. Elizabeth Yurth, which is truly one of my favorite recent conversations. IN THIS EPISODE, YOU WILL LEARN: How immunosenescence accelerates aging- particularly in women How thymic peptides can support and repair immune functioning   Why mitochondria are foundational to our overall health How mitochondrial decline can increase insomnia and anxiety The value of seasonal cycling for aligning with natural seasonal changes, optimizing adaptation, and reducing unnecessary stress The benefits of longitudinal tracking  How orthorexia and excessive focus on longevity routines can increase anxiety and undermine any health benefits How aging naturally decreases hormones, mitochondrial function, and cellular repair mechanisms Using peptides as a “cheat” to maintain immune and mitochondrial function when daily routines or travel make ideal practices impossible Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com. Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Elizabeth Yurth Boulder Longevity Institute Human Optimization Academy Instagram YouTube

    1 h 2 min
  8. Ep. 563 “Why Eating Less Can Backfire” — The Midlife Under-Fueling Problem | Menopause, Perimenopause & Nutrition

    5/03

    Ep. 563 “Why Eating Less Can Backfire” — The Midlife Under-Fueling Problem | Menopause, Perimenopause & Nutrition

    Welcome to today’s Midlife Minute episode. I've received a wave of questions about the best ways to fuel workouts and how to recognize signs that you're not eating enough to support your exercise routine. This topic is particularly relevant because many women in my community have practiced fasting, intermittent fasting, or other forms of time-restricted eating for years, which can sometimes lead to chronic under-fueling. Stay tuned to learn how to spot the signs of under-fueling and ensure your body gets the energy it truly needs. IN THIS EPISODE, YOU WILL LEARN: How practicing intermittent fasting or time-restricted feeding for years can lead to energy deficits and poor workout recovery What happens to you when you’re middle-aged and your protein intake is too low? Why women have a higher risk of chronic under-fueling consequences as their progesterone, estradiol, and testosterone decrease with age  How chronically elevated cortisol negatively impacts women’s muscles, metabolism, and insulin sensitivity The importance of maintaining your muscles as you age Signs that indicate you may be under-fueling Strategies to support your health and performance in middle age Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Discount Offer Kion Aminos - Use promo code CYNTHIA to get 20% off! (Cynthia’s favorites are the capsules) Research Links  Impact of Protein Intake during Weight Loss on Preservation of Fat-Free Mass, Resting Energy Expenditure, and Physical Function in Overweight Postmenopausal Women: A Randomized Controlled Trial Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women

    16 min
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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.

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