Something is shifting in the conversation around women's health — and it feels like an awakening. For too long, perimenopause and menopause were dismissed, undertreated, and poorly understood, leaving millions of women to navigate one of the most significant biological transitions of their lives without adequate information or support. That is changing. Cynthia Thurlow, nurse practitioner, internationally recognized wellness expert, and author of the new book The Menopause Gut, joins Jayne on Elevated Wellness to help women understand exactly what is happening in their bodies — and what they can do about it. This conversation is equal parts science and permission slip. You are not stuck. You are not broken. And you are absolutely not alone. ABOUT CYNTHIA THURLOW Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author, and international speaker whose second TEDx talk, Intermittent Fasting: Transformational Technique, has amassed over 15 million views. With more than 25 years of experience in health and wellness, Cynthia is a globally recognized authority on perimenopause, menopause, and intermittent fasting. She has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to empower women to live their most optimal lives through perimenopause and beyond. IN THIS EPISODE Cynthia shares the personal turning point that set her on this path — a vacation with her husband where they ate the same food, but she alone experienced severe food poisoning. That experience, layered on top of her own perimenopause journey, ignited a deep dive into the dynamic physiological changes women face during this life stage and how profoundly they are connected to gut health. Out of that research and lived experience came her new book, The Menopause Gut. Throughout this conversation, Cynthia and Jayne explore the gut as an ecosystem — one that is intimately connected to every other system in the body and that becomes especially vulnerable and changeable during the hormonal shifts of perimenopause and menopause. The discussion moves through the science and the practical, from methylation and histamine reactivity to bloodwork, stool testing, and how to advocate for yourself in a clinical setting. KEY TOPICS COVERED The Personal Catalyst (5:45) A food poisoning episode on vacation became a love letter to her own curiosity. Cynthia describes how that experience, combined with perimenopause, sent her searching for answers and ultimately shaped the foundation of her book. The Litmus Test (7:35) Perimenopause became a litmus test for everything — revealing what was working in her health, her habits, and her life, and what was no longer serving her. She adopted a powerful personal standard: if it was not a full yes, it became a clear no. What Thriving Actually Looks Like (11:50) Thriving in this season of life looks different for every woman. Cynthia reframes perimenopause not as a decline but as a genuine opportunity to discover with clarity what works specifically for you — your body, your biology, your life. The Hormone Symphony (17:20) Hormones do not operate in isolation — they function as a symphony. Cynthia explains how to recognize when that symphony is off, what it sounds like physiologically, and what levers women can pull to bring it back into harmony. She also introduces methylation — what it is, why it matters during perimenopause, and how it affects hormone metabolism and overall health. Start With the Basics (22:50) Before diving into advanced interventions, Cynthia emphasizes that the foundation must be solid. Food quality, sleep, movement, and stress management are not secondary considerations — they are the starting point for everything that follows. The Individual Approach (24:45) There is no universal protocol for perimenopause. Working with knowledgeable, proficient providers who understand the individuality of this transition is essential. Cynthia recommends beginning with comprehensive bloodwork and stool testing to establish a true baseline and advocates strongly for patients to ask questions, push back when needed, and ensure that every test ordered has a clear purpose and a provider capable of offering accurate interpretation. Histamine Reactivity (33:00) This phase of life can bring new or worsening histamine reactions that many women do not connect to their hormonal shifts. Cynthia discusses the awareness and practical strategies available to manage this often-overlooked symptom. Red Flags (37:42) Knowing which symptoms to take seriously and when to push for deeper investigation is a critical skill. Cynthia walks through the red flags that warrant attention and should not be attributed simply to aging or stress. The Gut Clock (44:35) What worked for your gut in your twenties and thirties is not the same calibration your body needs in your forties and fifties. The hormonal environment changes the gut environment, and understanding that timeline is key to working with your body rather than against it. De-Stress to Reset (45:37) Chronic stress is one of the most underestimated disruptors of gut health and hormonal balance. Cynthia discusses the physiological connection between the stress response and gut function, and practical ways to interrupt that cycle. The Malleable Gut (48:48) One of the most encouraging truths in this conversation: the gut is remarkably adaptable. Wherever you are starting from, healing and improvement are possible. You do not need a perfect starting point — you just need a starting point. Finding Your Voice (49:55) Cynthia closes with a call to intention. Age on your own terms. Find your voice in the healthcare system and in your own life. Live with purpose. This chapter of life, approached with the right knowledge and the right support, can be one of the most powerful yet. Resources: Website:https://www.cynthiathurlow.com/ Instagram:@cynthia_thurlow_ Facebook: cynthia.thurlow The Menopause Gut by: Cynthia Thurlow For 15% off at Beast Blenders follow this link: https://thebeast.com/?aspr_ref=JAYNEW&transaction_id=10235ffb3967985d8b6eabf9d03123 Connect with Jayne: Website: https://www.jaynewilliams.com/ Instagram: @jayne_williamswellness https://www.instagram.com/jayne_williamswellness/ Facebook: https://www.facebook.com/jaynewilliamswellness/
