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

Everyday Wellness™
  • 4.7 (1.3K)
  • Nutrition
  • Semiweekly

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. 4h ago

    Ep. 667 IBS and Inflammatory Bowel Disease in Women with Chloe Melas | Women's Health, IBS, Menopause

    Today, I’m delighted to connect with Chloe Melas, an entertainment correspondent at NBC News, former CNN reporter, and co-author of The Girl's Guide to Guts. Chloe is also the co-founder of the gut health brand Bio.me and has spent more than 15 years navigating inflammatory bowel disease. In our conversation, Chloe shares her deeply personal journey with ulcerative colitis, from initially dismissing blood in her stool to living with years of debilitating digestive symptoms. We discuss why so many women feel embarrassed to talk about bowel habits, the differences between irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), and why persistent symptoms should never be dismissed as simply part of being a woman. We explore the importance of colorectal cancer screening, practical strategies for tolerating colonoscopy preparation, and the connection between stress, the vagus nerve, and digestive health. Chloe also shares how lifestyle changes, mindfulness, nutrition, and fiber have influenced her gut health, why hormonal fluctuations can complicate digestive symptoms, and how she navigated infertility, IVF, and pregnancy while living with IBD. We also discuss the importance of individualized fiber intake, the role of the gut microbiome, strategies for managing digestive symptoms while traveling, and why women must become stronger advocates for their health. I know you will appreciate Chloe’s honesty, humor, and determination to break the silence surrounding digestive health in today's empowering conversation. IN THIS EPISODE, YOU WILL LEARN: Why women often normalize bloating, constipation, diarrhea, and other persistent digestive symptoms How Chloe’s initial diagnosis of ulcerative proctitis progressed to ulcerative colitis Why understanding the differences between IBS and IBD is essential The importance of investigating blood in the stool, changes in bowel habits, and other gastrointestinal warning signs Chloe’s practical suggestions for making colonoscopy preparation more manageable How chronic stress and the gut-brain connection can influence digestion and bowel function Why hormonal fluctuations during menstruation, perimenopause, and menopause may affect digestive symptoms How Chloe navigated infertility, IVF, pregnancy, and IBD treatment decisions The role of fiber, the gut microbiome, and individualized nutrition in supporting digestive health Why increasing fiber gradually may help women who experience bloating or discomfort Practical strategies for managing digestive symptoms when dining out or traveling Why self-advocacy and finding the right healthcare providers are essential for women living with chronic digestive conditions Bio: Chloe Melas is an entertainment correspondent at NBC News and a former CNN reporter who has covered numerous high-profile stories throughout her journalism career. She is also a New York Times bestselling author, having published her late grandfather’s World War II memoir, Luck of the Draw. After living with ulcerative colitis for more than 15 years, Chloe became passionate about raising awareness of digestive disorders and breaking the stigma surrounding bowel health. She co-authored The Girl's Guide to Guts with Judy Batalion, combining personal experiences, humor, and insights from medical experts to help readers better understand digestive conditions and advocate for their health. Chloe is also a co-founder of the gut health brand Bio.me. Through her writing and advocacy, she hopes to empower women to speak openly about digestive symptoms, seek appropriate medical care, and recognize that living with chronic illness does not mean giving up a fulfilling life. Connect with Cynthia Thurlow Cynthia’s website. Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast Follow on X, Instagram & LinkedIn Submit your questions to support@cynthiathurlow.com  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. Connect with Chloe Melas Explore Chloe and Judy Batalion’s book, The Girl's Guide to Guts, through its official website: https://thegirlsguidetoguts.com/ Follow Chloe on Instagram: @chloemelas Learn more about Chloe’s gut health brand, Bio.me.

    Ep. 667 IBS and Inflammatory Bowel Disease in Women with Chloe Melas | Women's Health, IBS, Menopause

  2. 2d ago

    BONUS: Impact of Alcohol and Our Health with Brooke Scheller, DCN, CNS | Women's Health, Alcohol and Health, Alcohol Use

    Today, I am honored to speak with Brooke Scheller, DCN. She is a clinical nutrition doctor, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for reducing alcohol use. She also wrote How to Eat to Change How You Drink.  In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Brooke also explains how poor absorption affects the gut microbiome and can cause a leaky gut, offering practical nutritional strategies to address those concerns. We also discuss fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.   Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use. IN THIS EPISODE YOU WILL LEARN: The changing stigma surrounding alcohol use Alcohol’s effects on the brain and body The impact of alcohol on gut microbiome health, intestinal permeability, and nutrient absorption Brooke shares her personal experience with alcohol. Why alcohol consumption in middle-aged women may increase inflammation and oxidative stress The relationship between alcohol consumption and blood sugar regulation Connections between alcohol use and male infertility Practical suggestions for navigating Dry January The effects of alcohol on mental health Overcoming alcohol addiction through self-awareness and wellness Bio: Brooke Scheller, DCN, CNS Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink. After finding freedom from alcohol in 2021, Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance.  Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety.  She currently resides in NYC.  Follow Brooke on Instagram @drbrookescheller. Learn more at ⁠www.brookescheller.com⁠ or ⁠www.functionalsobriety.com⁠  Connect with Cynthia Thurlow Cynthia’s website. Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast Follow on X, Instagram & LinkedIn Submit your questions to support@cynthiathurlow.com  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. Connect with Brooke Scheller, DCN, CNS  On her ⁠website⁠ ⁠Instagram⁠ (@drbrookescheller) ⁠Functional Sobriety⁠ Her Book - How to Eat to Change How You Drink

    BONUS: Impact of Alcohol and Our Health with Brooke Scheller, DCN, CNS | Women's Health, Alcohol and Health, Alcohol Use

  3. 4d ago

    Ep. 666 Memory Loss and Brain Health in Menopause with Dr. Majid Fotuhi | Brain Health, Memory Loss, Cognitive Decline

    I’m delighted to connect with academic physician-scientist Dr. Majid Fotuhi today. Dr. Fotuhi is a professor of neuroscience at Johns Hopkins Mind Brain Institute, an adjunct professor of psychological and brain sciences at GW, and the medical director of NeuroGrow Brain Fitness Center. He is a Harvard- and Hopkins-trained physician and researcher and is making great strides in changing how we think about brain health. In our conversation, we explore purpose in life as a factor in brain resilience, how our belief systems and function can help lower cortisol, and why middle-aged people, especially women going through perimenopause and menopause, forget things. We discuss the impact of hormone replacement therapy, common types of cognitive impairment, the dynamic polygon hypothesis, the influence of proper labeling in medicine, and the 2024 Lancet Commission study that demonstrated 45% of dementia is preventable, looking at why the hippocampus truly matters for learning and memory, how stress is cumulative over time, how high A scores can create epigenetic changes, and how the liver and brain are connected, especially for metabolic health. We also explore the importance of parasympathetic tone, anti-inflammatory foods, and brain-supportive supplements, and Dr. Fotuhi shares his personal opinion on GLP-1 drugs. Stay tuned for today’s fascinating conversation with Dr. Majid Fotuhi, one of the USA’s leading neuroscientists. IN THIS EPISODE, YOU WILL LEARN: How having a sense of purpose or feeling passionate about something can reduce stress and lower cortisol Factors that may contribute to memory-related issues in midlife women How the 2002 Women’s Health Initiative changed the conversation around HRT How Dr. Fotuhi evaluates patients for cognitive impairment What motivated Dr. Fotuhi to develop his Brain Fitness program? Modifiable risk factors that can contribute to cognitive decline Why the hippocampus is so critically important for learning and memory How years of high stress can contribute to hippocampus shrinkage How liver health is connected to brain health Dr. Fotuhi shares his thoughts about GLP-1s Bio: Dr. Majid Fotuhi earned his PhD in Neuroscience from Johns Hopkins University in 1992 and his Medical Degree from Harvard Medical School in 1997. He currently serves as an adjunct professor at the Mind/Brain Institute at Johns Hopkins University and teaches at George Washington University and Harvard Medical School. With 37 years of experience in teaching, clinical practice, and neuroscience research, Dr. Fotuhi has pioneered a multidisciplinary approach to enhancing brain vitality and cognitive performance at any age. His groundbreaking “Brain Fitness Program” combines a comprehensive baseline “Brain Portfolio” assessment with 12 bi-weekly brain training sessions. This program targets lifestyle optimization and cognitive stimulation to improve memory, focus, and overall brain health. Dr. Fotuhi’s program has delivered measurable success for patients dealing with memory loss due to aging, concussions, and ADHD, as documented in several peer-reviewed journals. He has also authored three books, including the highly acclaimed Boost Your Brain: The New Art and Science Behind Enhanced Brain Performance. Recognized as a leading expert in memory and successful aging, Dr. Fotuhi has delivered lectures at academic institutions and major organizations in over 20 countries, including a TEDx presentation in the Philippines. Passionate about sharing the latest discoveries in brain rehabilitation and neuroplasticity, he has been featured in interviews with more than 50 prominent media outlets in the United States and around the globe. Connect with Cynthia Thurlow   Cynthia’s website. Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast Follow on X, Instagram & LinkedIn Submit your questions to support@cynthiathurlow.com  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. Connect with Dr. Majid Fotuhi On his website Instagram, LinkedIn The Invincible Brain (Free app) Dr. Fotuhi’s latest book, The Invincible Brain Dr. Fotuhi’s books

    Ep. 666 Memory Loss and Brain Health in Menopause with Dr. Majid Fotuhi | Brain Health, Memory Loss, Cognitive Decline

  4. 6d ago

    Ep. 665 Metabolic Health in Perimenopause and Menopause | Menopause, Perimenopause, Metabolic Health

    Welcome to this week's Midlife Minute episode! Have you ever been told your fasting glucose and A1c are normal, yet you still feel that something is off with your metabolic health? Today, we begin a new series exploring metabolic health during perimenopause and menopause. We take a closer look at the metabolic changes that can occur as estrogen declines, why traditional screening may miss early signs of insulin resistance, and which additional lab tests may offer a more complete picture of your health. Drawing on research and clinical experience, I explain how hormonal changes can affect insulin sensitivity, body composition, and cardiovascular risk. We also explore why it's important to look beyond the number on the scale, understand the differences between standard and advanced metabolic testing, and advocate for more comprehensive conversations with your healthcare practitioner. Stay tuned to learn which metabolic markers deserve your attention and how a proactive approach to testing can help you better understand your health during midlife. IN THIS EPISODE, YOU WILL LEARN: Why normal fasting glucose and A1c levels may not reveal early insulin resistance How declining estrogen affects insulin sensitivity, body composition, and cardiovascular health Why visceral fat and changes in muscle mass matter, even when your weight stays the same Which foundational metabolic markers to discuss with your healthcare practitioner, including ApoB, fasting glucose, A1c, blood pressure, and waist circumference How fasting insulin, HOMA-IR, and the triglyceride-glucose (TyG) index can provide additional insight into insulin resistance Why a two-hour oral glucose tolerance test may identify changes missed by fasting measurements What NMR lipoprotein profiling and C-peptide testing can reveal, and why they are considered additional tools rather than first-line screening How to approach metabolic testing in a practical, step-by-step way Why understanding your metabolic health during midlife requires looking beyond standard laboratory results Connect with Cynthia Thurlow Cynthia's website: https://cynthiathurlow.com/ Everyday Wellness Podcast on Instagram: https://www.instagram.com/everydaywellnesspodcast/ Follow Cynthia on Instagram: https://www.instagram.com/cynthia_thurlow_/ Submit your questions: support@cynthiathurlow.com Join The Midlife Pause community: https://www.facebook.com/groups/themidlifepause Cynthia's book, The Menopause Gut: https://www.penguinrandomhouse.com/books/777129/the-menopause-gut-by-cynthia-thurlow-np/ Intermittent Fasting Transformation: https://www.penguinrandomhouse.com/books/678861/intermittent-fasting-transformation-by-cynthia-thurlow-np/ The Midlife Pause Supplement Line: https://themidlifepause.com/ ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. References: El Khoudary SR, Aggarwal B, Beckie TM, et al. Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention. AHA Scientific Statement. Circulation. 2020. Nappi RE, Chedraui P, Lambrinoudaki I, Simoncini T. Menopause: A Cardiometabolic Transition. Lancet Diabetes Endocrinol. 2022. D'Costa Z, Spertus E, Hingorany S, et al. Cardiovascular Risk Associated with Menopause and Menopause Hormone Therapy. Curr Atheroscler Rep. 2025. Cybulska AM, Schneider-Matyka D, Wieder-Huszla S, et al. Diagnostic Markers of Insulin Resistance to Discriminate Between Prediabetes and Diabetes in Menopausal Women. Eur Rev Med Pharmacol Sci. 2023. Song Y, Manson JE, Tinker L, et al. Insulin Sensitivity and Insulin Secretion by HOMA and Risk of Diabetes in a Multiethnic Cohort of Women: WHI. Diabetes Care. 2007. Tsai SF, Yang CT, Liu WJ, Lee CL. Development and Validation of an Insulin Resistance Model for a Population Without Diabetes Mellitus. EClinicalMedicine. 2023. Doi SA, Ward GM. Examination of the fasting and 2-h plasma glucose in light of impaired beta-cell function. Endocrine. 2015. Abbasi F, Silvers A, Viren J, Reaven GM. Relationship Between Several Surrogate Estimates of Insulin Resistance and a Direct Measure of Insulin-Mediated Glucose Disposal. Diabetes Res Clin Pract. 2018. Piché ME, Lemieux S, Corneau L, et al. Measuring Insulin Sensitivity in Postmenopausal Women Covering a Range of Glucose Tolerance. Metabolism. 2007. Bhasin G, Dafale RS, Kamath SU, et al. Comparative performance of invasive, semi-invasive, and non-invasive insulin resistance-related indices. PLoS One. 2025. Wang Q, Ferreira DLS, Nelson SM, et al. Metabolic characterization of menopause: cross-sectional and longitudinal evidence. BMC Med. 2018.

    Ep. 665 Metabolic Health in Perimenopause and Menopause | Menopause, Perimenopause, Metabolic Health

  5. Nov 4

    Ep. 664 POTS, MCAS, and Gut Dysmotility with Dr. Zachary Spiritos | Perimenopause, Menopause, Gut Health

    Today, I’m delighted to connect with Dr. Zach Spiritos. A double board-certified gastroenterologist in internal medicine with a fellowship in neurogastroenterology, he founded Ever Better Medicine, a practice built around treating complex, chronic, and often underrecognized conditions at the intersection of the gut and the nervous system. In today’s conversation, Dr. Spiritos and I speak at length about how patients get dismissed by the medical system. We explore irritable bowel syndrome as immune dysregulation and common symptoms that he sees with this diagnosis. We discuss hypermobility and the 13 subtypes of Ehlers-Danlos syndrome, with hypermobility closely linked to inflammation, MCAS, and immune dysregulation. We cover several commonly missed GI complications in hypermobile patients, including how POTS and MCAS often overlap with GI dysmotility, MALS, and how nutrition and stress influence symptoms. Dr. Spiritos also shares his views on constipation and the importance of staying curious.   Stay tuned for today’s fascinating conversation with Dr. Zach Spiritos about complex medical conditions and how they intersect with the gut. IN THIS EPISODE, YOU WILL LEARN: How Dr. Spiritos recognizes when symptoms may reflect underlying physiology rather than being purely psychological Common symptoms that point toward dysautonomia, POTS, or MCAS in women How connective tissue laxity and hypermobility can contribute to gut dysfunction GI complications that may be missed when patients do not fit neatly into an IBS diagnosis How POTS fits within the broader picture of dysautonomia, hypermobility, and MCAS Meal-related patterns that may point to abnormal gastric motility associated with dysautonomia The value of using a food and symptom diary when appropriate, and treating elimination diets as trials rather than permanent restriction How fixating on bowel symptoms can create cycles of anxiety and GI distress How Dr. Spiritos approaches constipation in patients Why clinicians should remain open-minded when patients present with multiple medication sensitivities, allergies, and complex symptoms Bio: Dr. Zachary Spiritos, MD, MPH, is a neurogastroenterologist who specializes in treating patients with complex and chronic conditions, including disorders of the brain-gut interaction (DBGI), postural orthostatic tachycardia syndrome (POTS), mast cell activation syndrome (MCAS), Ehlers-Danlos syndrome (EDS), and gastrointestinal dysmotility. He earned his medical degree and Master of Public Health (MPH) from the University of North Carolina at Chapel Hill, where he developed a passion for addressing the systemic challenges patients with underrecognized illnesses face. He completed his Internal Medicine residency at Emory University and his Gastroenterology fellowship at Duke University, where he focused on neurogastroenterology and disorders of gut-brain interaction. Dr. Spiritos is particularly dedicated to supporting patients who have been dismissed, misdiagnosed, or lost in the medical system. He takes a whole-person approach to care, combining the best of conventional medicine with targeted interventions to regulate the nervous system, improve sleep and movement patterns, address nutritional imbalances, and manage stress physiology. He works primarily with patients whose symptoms span multiple systems and don’t fit neatly into one diagnosis—individuals who require time, nuance, and interdisciplinary collaboration. Dr. Spiritos partners closely with his patients to build individualized, sustainable care plans that address both symptoms and underlying causes—helping them reclaim their health and quality of life. ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. Connect with Cynthia Thurlow   Cynthia’s website. Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast Follow on X, Instagram & LinkedIn Submit your questions to support@cynthiathurlow.com  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Zachary Spiritos On the Ever Better Medicine website Instagram

    Ep. 664 POTS, MCAS, and Gut Dysmotility with Dr. Zachary Spiritos | Perimenopause, Menopause, Gut Health

  6. Nov 2

    BONUS: Mental Clarity in Perimenopause and Menopause with Katie Emerson, PhD(c), RD, CISSN | Perimenopause, Menopause, Mental Clarity

    This episode is another in a series of interviews with highly vetted companies that I consider tremendously beneficial for my Everyday Wellness community. Today, I’m honored to welcome Katie Emerson, Senior Manager of Scientific Affairs at Kyowa Hakko USA. Katie is a registered dietitian and certified sports nutritionist, and she completed her doctoral work in nutritional science. In today’s conversation, we discuss women’s mental clarity through midlife, including focus, memory, attention, and mental energy during perimenopause and menopause. We explore how everyday distractions and mental fatigue differ from true cognitive concerns, and Katie explains how citicoline supports brain cell membranes and neurotransmitter production, its key physiologic benefits, and how it works, especially concerning estrogen and phosphatidylcholine synthesis. We also discuss caffeine, citicoline, and creatine, looking at citicoline’s peak efficacy and half-life, key benefits for athletes, students, and the elderly, what glutathione is, and how Setria can support healthy aging through detoxification. We also explain how to choose high-quality glutathione products, how branded ingredients differ from generic ingredients, and why reading supplement labels actually matters. Stay tuned for an invaluable conversation you will likely revisit more than once. IN THIS EPISODE, YOU WILL LEARN: How estrogen fluctuations and declining estrogen levels can affect women’s mental clarity, focus, memory, and attention How sleep disruption, stress, hot flashes, and mood changes can influence women’s cognitive performance in midlife How to distinguish everyday distractions and mental fatigue from cognitive concerns When memory, attention, language, and orientation changes need to be evaluated by a healthcare practitioner How citicoline supports brain cell structure and communication How to use citicoline for short-term focus and longer-term cognitive support How glutathione helps protect cells and support the body’s natural detoxification pathways How to evaluate the quality of supplements, ingredients, and brands Bio: Katie Emerson, PhD(c), RD, CISSN Katie Emerson's role sits deliberately at a crossing point that didn't used to exist in the supplement industry: performance nutrition used to mean muscle and endurance almost exclusively, and now includes focus, attention, and mental energy as an equally serious category. She leads the scientific communication behind Kyowa Hakko's branded ingredients, primarily Cognizin citicoline, translating the same underlying clinical research for three distinct audiences: brand teams deciding what to formulate, clinicians evaluating whether the evidence holds up, and consumers trying to figure out what a supplement label means. That translation work, moving between technical, clinical, and consumer registers without losing accuracy in any direction, is the throughline of her role. Connect with Cynthia Thurlow   Cynthia’s website. Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast Follow on X, Instagram & LinkedIn Submit your questions to support@cynthiathurlow.com  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. Connect with Katie Emerson Kyowa Hakko USA Kyowa Hakko USA on Facebook and LinkedIn Cognizin Citicoline on Instagram Katie on Instagram

    BONUS: Mental Clarity in Perimenopause and Menopause with Katie Emerson, PhD(c), RD, CISSN | Perimenopause, Menopause, Mental Clarity

  7. Oct 31

    Ep. 662 Testosterone Decline and Healthy Longevity with Dr. Florence Comite | Testosterone, Healthy Longevity, Hormone Health

    Today, I’m delighted to welcome Dr. Florence Comite, a clinician, scientist, endocrinologist, and global authority on healthy longevity. She founded the Comite Center for Precision Medicine and Healthy Longevity, with locations in New York, Palo Alto, and Miami Beach, and spent 25 years as a graduate and faculty member at Yale School of Medicine. She is also the author of Invincible, one of my must-read books for 2026. In our conversation, we discuss why medicine focuses on urgent care, the missing provider relationship, and the hallmarks of aging. We explore how our biological function peaks between 27 and 30, why testosterone is the first hormone to decline in both men and women, bio-individuality, testosterone in women, optimal ranges, and heart disease risk. We explain why midlife is one of our biggest metabolic shifts, how to track it, and why heart disease diagnostics are important. We also cover sarcopenia, GLP-1s for longevity, and the relevance of bioimpedance readings versus BMI. Stay tuned for today’s fascinating conversation. It’s one of my favorite conversations of the year, and I know you’ll want to listen more than once. IN THIS EPISODE, YOU WILL LEARN: Why modern medicine focuses on urgent and emergency care How the missing provider relationship influences patient care How genetically similar people can have different health risks, body composition, and responses to medications What testosterone does for memory, cognition, executive function, bone, muscle, and the heart, and what women need to understand about testosterone ranges Changes in metabolic health women should be paying attention to in midlife Dr. Comite compares CAC, CCTA, Cleerly, and HeartFlow, and explains how these diagnostics contribute to heart evaluation  What women need to consider when assessing heart disease risk Why Dr. Comite suggests starting with small lifestyle changes initially How to maintain muscle mass, particularly when using GLP-1s Why BMI does not provide an adequate reflection of body composition Bio: Florence Comite MD is a Yale- and National Institutes of Health-trained physician-scientist, a pioneering force in precision medicine, and the world’s leading expert in longevity and endocrinology, who is renowned for her expertise in leveraging proprietary clinical and wearable data collected at her private clinical and virtual practice to detect, predict, and reverse biological aging, disorders of aging, and optimize healthspan and vitality for life. A graduate of Yale School of Medicine, where she was a faculty member for twenty-five years with a triple appointment in Endocrinology (Internal Medicine and Pediatrics) and Reproductive Endocrinology (Gynecology and Andrology), Dr. Comite trained at the National Institutes of Health and founded Women’s Health at Yale, the nation’s first women-only clinic. In 2005, Dr. Comite founded the Comite Center for Precision Medicine & Healthy Longevity in New York City, establishing a clinically proven, academic approach to personalized healthcare structured around the individualized clinical process known as Nof1TM, where each patient is treated as a single-subject clinical trial. Her global clientele spans the population, from forward-thinking physicians to industry-disrupting executives and health-enthusiastic entrepreneurs. Each patient benefits from insights and interventions tailored to their physiological make-up. The Center has expanded to Palo Alto and Miami Beach in the last several years. Dr. Comite has published original research and articles in numerous clinical journals, including the New England Journal of Medicine, JAMA: The Journal of the American Medical Association, and the Journal of the Endocrine Society. She is known for her seminal research on children, women, and men, recognizing that our entire system is critical in aging and disease. In 2013, she authored the bestselling book Keep It Up: The Power of Precision Medicine to Conquer Low T and Revitalize Your Life, focusing on androgen deficiency and vitality in aging men. Her clinical research data and decades of clinical practice informed Dr. Comite’s new book, Invincible: Defy Your Genetic Destiny to Live Better, Longer, available in bookstores everywhere! Connect with Cynthia Thurlow   Cynthia’s website. Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast Follow on X, Instagram & LinkedIn Submit your questions to support@cynthiathurlow.com  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. Connect with Dr. Florence Comite On Instagram, TikTok, LinkedIn, X, YouTube, Facebook, and Substack Healthy Longevity Podcast Book: Invincible

    Ep. 662 Testosterone Decline and Healthy Longevity with Dr. Florence Comite | Testosterone, Healthy Longevity, Hormone Health

  8. Oct 29

    Ep. 661 Choosing Between NMN, Urolithin A, and CoQ10 | NMN, Urolithin A, CoQ10

    Welcome to today’s MLM episode! This week, I take a closer look at three supplements that come up regularly in questions I receive from my community: NMN, urolithin A, and CoQ10. Stay tuned as I walk through what the research says about each one, how they differ, and how I think about targeted supplementation based on individual needs. IN THIS EPISODE, YOU WILL LEARN: Why NMN, urolithin A, and CoQ10 need to be looked at differently when considering supplementation What NMN is and what it does How urolithin A relates to mitophagy Where CoQ10 works and the role it plays How NMN, urolithin A, and CoQ10 relate to different areas of health Why some people are unable to produce enough urolithin A What the research tells us about combining NMN, urolithin A, or CoQ10 with resistance exercise Why supplementation should be targeted rather than automatic ** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab. 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.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Cited References: [1]  Fukamizu Y, et al. Sci Rep. 2022. Randomized trial: oral NMN safety in healthy men and women. [2]  Forman DE, et al. J Am Coll Cardiol. 2023. Scientific statement: geroscience and cardiovascular disease in older adults. [3]  Kuerec AH, et al. Aging Res Rev. 2024. Systematic review: urolithin A in humans. [4]  Yoshino M, et al. Science. 2021. Randomized trial: NMN and muscle insulin sensitivity in women with prediabetes. [5]  Song Q, et al. Adv Nutr. 2023. Review: NMN safety and anti-aging effects in human trials. [6]  Katayoshi T, et al. Sci Rep. 2023. Randomized trial: long-term NMN, NAD+ metabolism, and arterial stiffness. [7]  Alp Arici EC, et al. Mini Rev Med Chem. 2026. Review: NAD+, longevity, and menopause. [8]  Jarrin-Orozco MP, et al. Food Funct. 2026. Randomized crossover trial: polyphenols, TMAO, and urolithin A and equol metabotypes in women in menopause. [9]  Hasheminezhad SH, et al. Phytother Res. 2022. Review: mechanisms of urolithins. [10]  D'Amico D, et al. Trends Mol Med. 2021. Review: urolithin A in health, disease, and aging. [11]  Zhang Z, et al. J Diabetes Res. 2026. Systematic review and meta-analysis: CoQ10 and lipid, glycemic, and inflammatory markers in metabolic disorders. [12]  Pan T, et al. J Nutr Biochem. 2025. Animal study: CoQ10, white adipose browning, and mitochondrial dynamics in ovariectomized rats on a high-fat diet. [13]  Gasmi A, et al. Crit Rev Food Sci Nutr. 2024. Review: CoQ10 in aging and disease. [14]  Freeberg KA, et al. J Gerontol A Biol Sci Med Sci. 2023. Review: NAD+-boosting supplements in humans.  https://pubmed.ncbi.nlm.nih.gov/37068054 [15]  Bhasin S, et al. Endocr Rev. 2023. Review: NAD in aging biology. [16]  Lippi L, et al. Aging Clin Exp Res. 2022. Systematic review of randomized trials: nutraceuticals and dietary supplements and mitochondria in healthy aging.  https://doi.org/10.1007/s40520-022-02203-y [17]  Visioli F, et al. Free Radic Biol Med. 2022. Review: natural products and age-related mitochondrial decay.  https://pubmed.ncbi.nlm.nih.gov/34890770 [18]  Ghosh N, et al. Sci Rep. 2020. Preclinical study: urolithin A, NAD+, SIRT1, and angiogenic pathways in mouse skeletal muscle.  https://doi.org/10.1038/s41598-020-76564-7 [19]  Amorim JA, et al. Nat Rev Endocrinol. 2022. Review: mitochondrial and metabolic dysfunction in aging and age-related diseases.  https://doi.org/10.1038/s41574-021-00626-7 [20]  Prokopidis K, et al. J Cachexia Sarcopenia Muscle. 2025. Systematic review and meta-analysis: NMN and NR and skeletal muscle mass and function. [21]  Broome SC, et al. Sports Med. 2024. Review: mitochondria as nutritional targets for muscle health and physical function in aging. [22]  Connell NJ, et al. J Nutr. 2021. Randomized trial: NAD+ precursors (L-tryptophan, nicotinic acid, nicotinamide) in physically compromised older adults. [23]  Jiang Z, et al. Free Radic Biol Med. 2024. Review: NAD+ homeostasis and exercise adaptation. [24]  Liu S, et al. JAMA Netw Open. 2022. Randomized trial: urolithin A, muscle endurance, and mitochondrial health in older adults. [25]  Andreani C, et al. Oxid Med Cell Longev. 2018. Animal study: CoQ10 intake with moderate physical activity in a SAMP8 mouse model. [26]  Deng H, et al. Br J Nutr. 2025. Systematic review and meta-analysis: CoQ10 and exercise performance. [27]  Bolt J, et al. J Nutr Health Aging. 2023. Scoping review: CoQ10 in sarcopenia, frailty, and falls. [28]  Guescini M, et al. Oxid Med Cell Longev. 2017. Review: exercise combined with muscle-directed antioxidants (creatine and CoQ10) against sarcopenia. [29]  Migliavacca E, et al. Nat Commun. 2019. Study: mitochondrial oxidative capacity and NAD+ biosynthesis in human sarcopenia across ethnicities. [30]  BMC Cardiovasc Disord. 2024. Meta-analysis of randomized trials: CoQ10 in heart failure. Authors were not included in the pasted text. [31]  Curr Diab Rep. 2024. Systematic review and meta-analysis of randomized trials: NMN and glucose and lipid metabolism in adults. Authors were not included in the pasted text.

    Ep. 661 Choosing Between NMN, Urolithin A, and CoQ10 | NMN, Urolithin A, CoQ10
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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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