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

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Operation Podcast
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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. 7h ago

    Ep. 627 Skin Aging: Collagen, Lasers, and Biostimulators with Dr. Lanna Cheuck | Menopause, Perimenopause, Skin Health

    I’m delighted to connect with Dr. Lanna Cheuck today. She’s a board-certified urologic surgeon who transitioned from academic medicine into a distinctive career in medical esthetics. In today’s conversation, Dr. Lanna shares her inspiring origin story, and we explore the influence of sexual health and genitourinary syndrome of menopause, common symptoms women experience, and why so few women receive treatment despite how common the condition is. Dr. Lanna explains non-surgical treatment options that improve blood flow, increase orgasms, and improve pelvic floor health, and discusses the influence of senescent cells, the celebrity non-surgical facelift, and how GLP-1 medications influence facial aging. She also shares interesting insights on Korean skincare benefits versus a concierge U.S.-based system, clarifies what biostimulators are and how they stimulate collagen production over time, and explains the influence of PDGF growth factors, cadaver fat transfers, energy devices, and estrogen used on our faces. Stay tuned for a fascinating conversation filled with practical insights into women’s health, medical esthetics, and healthy aging.  IN THIS EPISODE, YOU WILL LEARN: How the continuum of symptoms associated with genitourinary syndrome of menopause is often dismissed as something women simply have to live with The value of vaginal estrogen, and how many women are still denied that treatment due to outdated concerns following the WHI study Non-surgical procedures that can improve blood flow, collagen, elastin, lubrication, sensitivity, orgasms, and pelvic floor health, and why Dr. Lanna considers them regenerative sexual health rather than cosmetic procedures Why it’s essential to seek practitioners with extensive training for intimate procedures Dr. Lanna’s celebrity non-surgical facelift combines multiple approaches to address every layer of facial aging. How rapid weight loss associated with GLP-1 medications can accelerate facial aging The advantages and limitations of Korean esthetics, and how it differs from a concierge U.S.-based approach What biostimulators are, and how they stimulate collagen production Why Dr. Lanna introduces energy-based devices according to skin quality rather than age alone Dr. Lanna shares her perspective on using topical estriol or estradiol for facial skin Bio: Dr. Lanna Cheuck, DO, FACS, is the CEO, Founder, and Medical Director of LC Medical PLLC with multiple locations and her flagship in the heart of midtown Manhattan. She is a board-certified, Ivy League-trained surgeon and self-taught businesswoman who built her brand into multi-million dollar companies in less than five years. She is the CEO and Founder of FACE Med-Spa Training, where she has over 30K injectors in her community. She is also the CEO and Co-Founder of FACE Med Store, a seven-figure online shop specializing in the distribution of medical supplies, equipment, and skincare. 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 Connect with Dr. Lanna Cheuck On her website Instagram

    Ep. 627 Skin Aging: Collagen, Lasers, and Biostimulators with Dr. Lanna Cheuck | Menopause, Perimenopause, Skin Health

  2. 3d ago

    Ep. 626 Why Indoor Air Quality Matters for Long-Term Health with Michael Rubino | Menopause, Perimenopause, Mold Exposure

    I am delighted to connect with Michael Rubino today. Michael is the founder and CEO of Home Cleanse and the chair of Change the Air Foundation, a nonprofit dedicated to improving indoor environments and public health. He is widely recognized as the leading authority on mold remediation and indoor air quality. In our conversation, we explore the connection between indoor air quality, gut permeability, and systemic inflammation. Michael explains how modern building practices, energy efficiency measures, and newer building materials may be contributing to health challenges. We discuss the types of tests he uses in his business, the symptoms he often sees in middle-aged women, considerations for frequent travelers, and why a bio-individual, data-driven approach matters for remediation. We also examine the role of genetics; the link between poor indoor air quality, leaky gut, and inflammation; practical interventions; the influence of social media; and what to look out for when contemplating a home addition or renovation. Mold exposure is, in my view, one of the most commonly overlooked contributors to chronic health issues in functional medicine. Its effects on the gut impact the health of the microbiome, increasing susceptibility to leaky gut, which can fuel neuroinflammation, and impair detoxification pathways. Stay tuned for a truly insightful discussion on indoor air quality, mold exposure, and the hidden environmental factors that may be influencing your health. IN THIS EPISODE, YOU WILL LEARN: How energy-efficient building practices may be contributing to indoor air quality concerns Why traditional air sampling may not provide a complete picture of mold exposure Testing options for evaluating mold and mycotoxin exposure Symptoms associated with mold and indoor environmental exposures How to reduce the likelihood of  mold exposure while traveling Factors to consider when developing a remediation plan How poor indoor air quality can contribute to gut dysbiosis, leaky gut, and inflammation How genetics can influence susceptibility to mold and environmental exposures Why recommendations such as dehumidification and opening windows can only be helpful when applied appropriately Practical ways to improve indoor air quality and reduce mold exposure Bio:  Michael Rubino Michael Rubino is an air quality expert and environmental wellness advocate. He is the founder of HomeCleanse, a company specializing in science-based remediation of toxic indoor environments, and chair & co-founder of the Change the Air Foundation, a nonprofit dedicated to education and policy advancement around indoor air health. Michael hosts the podcast Never Been Sicker and is a published author and sought-after speaker on mold and environmental wellness. 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 Connect with Michael Rubino HomeCleanse The Dust Test Change The Air Foundation

    Ep. 626 Why Indoor Air Quality Matters for Long-Term Health with Michael Rubino | Menopause, Perimenopause, Mold Exposure

  3. 5d ago

    BONUS: How Cold Laser Rebuilds Collagen Without Skin Damage with Lucy Goff | Menopause, Perimenopause, Skin Health

    Today’s episode is another in our podcast series featuring companies I genuinely feel aligned with. Today, I’m delighted to welcome Lucy Goff, the founder of Lyma, a pioneering wellness brand transforming beauty and health through science-backed innovation. Before launching Lyma, Lucy built a successful career as a journalist and luxury-sector publicist, during which she honed her expertise in brand storytelling and consumer engagement. I’ve been using the Lyma laser for several months now, and I’ve noticed significant improvements in my neck, jawline, and even my knees. Today’s conversation centers around Lucy’s near-death experience and the origins of Lyma. We explore the differences between cold and hot laser technology, the influence of sirtuins and longevity pathways, what constitutes a clinical-grade device, and the FDA approval process. Lucy explains how skin ages differently during perimenopause and menopause, why the Lyma laser is safe for all skin types, and how it requires no protective goggles and is completely pain-free. We also discuss gut health, HRT, and hormones, the influence of IDO2, and the role of probiotic fibers. Lucy highlights how simplifying can enhance your health in midlife, how using GLP-1 drugs can lead to weight loss and reduce skin laxity, and how the Lyma device can help improve skin quality. I know you will enjoy today’s enlightening discussion with Lucy Goff as much as I did while recording it. IN THIS EPISODE, YOU WILL LEARN: How Lucy's near-death experience led to the creation of Lyma How cold laser technology differs from heat-based skin treatments Why LED, red light therapy, and laser technology should not be grouped, and how LED and laser differ in their biological effects and gene expression Lucy explains the extensive testing required for FDA clearance How women’s skin changes during perimenopause and menopause The role of the gut microbiome during perimenopause and menopause What inspired the development of Lyma's IDO2 formulation  Why Lucy encourages a simpler approach to supporting your health in midlife  How the Lyma laser can help improve skin laxity following rapid weight loss with GLP-1 medications 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 Connect with Lucy Goff Lyma - Use the code CYNTHIA 10 for a 10% discount on the Lyma device and products on the Lyma website

    BONUS: How Cold Laser Rebuilds Collagen Without Skin Damage with Lucy Goff | Menopause, Perimenopause, Skin Health

  4. Aug 1

    Ep. 625 Breast Cancer Risk, Screening, and Treatment with Dr. Elisa Port | Menopause, Perimenopause, Breast Health

    Today, I am delighted to connect with Dr. Elisa Port, a talented breast surgeon with a passion for helping women better understand breast cancer, breast health, and the science behind screening, diagnosis, and treatment. She’s the chief of breast surgery for Mount Sinai Health System in New York, a professor of surgery at Mount Sinai's Icahn School of Medicine, and the author of The Breast Advice. In our conversation, we explore breast cancer risk factors, various screening mechanisms and their impact on dense breasts, and the role of diagnosis and pathology, including DCIS. We also discuss menopause symptom management, anti-hormone and targeted treatments, immunotherapy, de-escalation, and why a personalized approach to breast cancer treatment is so important.  Stay tuned for a truly informative conversation with Dr. Port. With her infectious optimism, she has a wonderful way of translating the science and the research in her book, making it accessible and putting the statistics into context so the information feels far less scary than it otherwise might. IN THIS EPISODE, YOU WILL LEARN: How 90% of women diagnosed with breast cancer have no family cancer history How body weight and alcohol can influence breast cancer risk Why Dr. Port recommends annual mammograms beginning at age 40 for most women Dr. Port may disagree with recommendations against breast self-exams Why women with dense breasts may benefit from supplemental ultrasound or MRI in addition to mammography Unvalidated breast screening tests may lead to false positives, unnecessary testing, procedures, anxiety, and expense. What DCIS is, and how it influences treatment decisions Why an individualized approach is essential when using SERMs, SERDs, and aromatase inhibitors How Oncotype testing helps to identify women who may safely avoid chemotherapy Bio: Dr Elisa Port Dr. Elisa Port, MD, is chief of breast surgery at Mount Sinai Health System, which encompasses seven different breast centers. Her team performs over a thousand breast surgical procedures each year. She is also the director of the Dubin Breast Center, a state-of-the-art breast center in Manhattan that opened in April 2011. She personally consults with thousands of patients and performs hundreds of operations each year. Dr. Port is a trusted voice in the media and a sought-after speaker. She has been featured in The New York Times, NPR, CBS, Today, Mornings with Maria, and Pix11. In addition to her media presence, Dr. Port regularly speaks at public events and is invited to present at conferences and panels across the country. She lives in Manhattan with her husband and two dogs. 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 Connect with Dr. Elisa Port On her website On her personal Instagram  Breast Advice MD on Instagram The Breast Advice Substack

    Ep. 625 Breast Cancer Risk, Screening, and Treatment with Dr. Elisa Port | Menopause, Perimenopause, Breast Health

  5. Jul 30

    Ep. 624 Hormone Replacement Therapy: Timing, Safety, and Treatment | Menopause, Perimenopause, Hormone Replacement Therapy

    Welcome to this week’s Midlife Minute. This episode is dedicated to the overwhelming number of HRT-related questions I’ve received from my community in 2026. Hormone replacement therapy has generated more questions than almost any other midlife topic, especially regarding timing, progesterone, testing, and special situations. IN THIS EPISODE, YOU WILL LEARN: Women can still benefit from HRT later in menopause. The importance of working with a knowledgeable prescriber when making hormone replacement therapy decisions How progesterone tolerance can vary from one woman to another Why your blood work should be timed according to when you apply your estradiol patch, and why I prefer to focus on estradiol rather than routinely monitoring progesterone levels How the synthetic hormones used in oral contraceptives differ from the bioidentical hormones used in HRT How your medical history can influence your hormone replacement therapy plan Fear and outdated information may continue to create confusion about hormone replacement therapy. 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

    Ep. 624 Hormone Replacement Therapy: Timing, Safety, and Treatment | Menopause, Perimenopause, Hormone Replacement Therapy

  6. Jul 29

    Ep. 623 How Your Nervous System Shapes Hormones and Healing with Dr. Tabatha Barber | Menopause, Perimenopause, Hormones

    Today, I’m delighted to reconnect with Dr. Tabatha Barber, also known as The Gutsy Gynecologist. She is a triple board-certified OB-GYN specializing in perimenopause, menopause, and functional medicine. In today’s discussion, we explore why supporting your hormones involves much more than simply replacing them. Dr. Barber explains how our nervous system, internal dialogue, cellular health, stress response, and lifestyle work together to influence our hormones, energy, and overall health during midlife. We also discuss why addressing root causes is essential for lasting improvements, the role of mitochondrial health, and practical ways to better support your nervous system. If you're looking for a more comprehensive approach to navigating perimenopause and menopause, you will not want to miss today’s insightful conversation with Dr. Tabatha Barber. IN THIS EPISODE, YOU WILL LEARN: Why regulating your nervous system is essential for lasting hormone and health improvements Why the conversations you have with yourself matter more than external circumstances Why Dr. Barber prefers to focus on identifying the root causes of health issues instead of repeatedly treating downstream symptoms How sympathetic dominance and unresolved stress patterns can influence hormone function Other factors, apart from HRT, that are essential for improving women’s health during midlife How oxidative stress, lack of sunlight, and disrupted circadian rhythms can contribute to fatigue and reduced cellular energy How hormone changes in midlife often coincide with greater self-awareness, stronger boundaries, and less people-pleasing How faith, prayer, and gratitude can support nervous system regulation Practical ways to support and regulate your nervous system Bio: Tabatha Barber Dr. Tabatha Barber is a triple board-certified physician — and one of the most distinctive voices in faith-based women's health today. Her story begins where most would have stopped. A teenage mother and high school dropout, she rebuilt her life through faith and perseverance — earning her doctorate and certifications before realizing the very system she trained in was missing the whole point. Today, as owner and medical director of Her Higher Health, creator of the Fast to Faith Coaching Academy, 40 Day program, supplement line, and international bestselling book Fast to Faith, Dr. Tabatha brings one message to every stage and microphone: your body is not broken — your approach is. She is known for doing what no one else does: mapping Scripture directly with how the body works — showing women that Romans 12:2 is the original neuroplasticity protocol, that Genesis 2:7 describes the gut-brain connection, and that God designed healing to happen in community. 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 Connect with Dr. Tabatha Barber Fast To Faith  On Instagram

    Ep. 623 How Your Nervous System Shapes Hormones and Healing with Dr. Tabatha Barber | Menopause, Perimenopause, Hormones

  7. Jul 27

    BONUS: AMA: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow

    Today, I am delighted to reconnect with Dr. Darren Candow. Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity who joined me before on Episode 301, where we spoke about creatine.  We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the combined effects of strength training and creatine efficacy. We look into the cognitive benefits of creatine, exploring how it interacts with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health.  I trust you will find today's AMA session as enlightening and enriching as I did while recording it. IN THIS EPISODE YOU WILL LEARN: The safety and efficacy of creatine as a supplement How creatine increases muscle mass and reduces protein catabolism Benefits of combining creatine with protein  Is it better to take creatine before or after a workout? How creatine supplementation may improve brain performance and mental clarity Why exercise is essential for those who want to experience the benefits of creatine for maintaining their bone health Resistance-band workouts for post-menopausal women Are there any age-related limits for creatine supplementation? Bio: Dr. Darren Candow Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) that are clinically and practically relevant for improving musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-reviewed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers. 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 Connect with Dr. Darren Candow On⁠ Instagram⁠ X  Previous Episode Mentioned: ⁠Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP⁠

    BONUS: AMA: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow

  8. Jul 25

    Ep. 622 Brain Fog, Cognitive Reserve, and Dementia Prevention with Dr. Tommy Wood | Menopause, Perimenopause, Brain Health

    Today, I’m honored to reconnect with Dr. Tommy Wood. He is a neuroscientist, a performance coach, and an elite-level professional nerd. He's also currently an associate professor of pediatrics and neuroscience at the University of Washington. He received his bachelor's in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. In our conversation, we discuss his new book, The Stimulated Mind, and he explains how dementia is a confluence of factors that accumulate over decades, important contributors to dementia, and ways we can help prevent it. We explore the concept of headroom, specific risk factors for neurocognitive decline, brain fog in midlife, the 10-year HRT timing window, and the evidence supporting these concepts. Dr. Tommy shares what we can learn from his work with elite-level athletes, along with some of the biggest misconceptions in the brain health space, and his 3s model of stimulation, sleep, and nutrient supply. He also explains why nutritional status matters for neurocognitive function. Stay tuned for today’s insightful conversation with Dr. Tommy Wood. I loved his new book, The Stimulated Mind, and it will definitely be part of my must-reads for 2026! IN THIS EPISODE, YOU WILL LEARN: Why dementia is not one single disease but a clinical outcome with multiple causes How sleep, oral health, nutritional status, and chronic inflammation may all influence dementia risk What headroom is, and the factors that help maintain it and protect cognitive function How the disease processes leading to dementia often begin decades before symptoms appear What the research suggests about the best time to start hormone therapy for brain health How Formula One drivers and elite athletes tend to prioritize sleep, nutrition, recovery, and focused work over chasing perfection How frequent notifications and interruptions train the brain to expect distraction, making sustained concentration more difficult How both overeating and chronic under-fueling can impair brain health How lifestyle changes can reduce dementia risk, even in people with APOE4 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 Connect with Dr. Tommy Wood On his website On Instagram The Stimulated Mind Substack

    Ep. 622 Brain Fog, Cognitive Reserve, and Dementia Prevention with Dr. Tommy Wood | Menopause, Perimenopause, Brain Health
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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.

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