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

Today, I am thrilled to be joined by Dr. Sarah Hill, an award-winning researcher, professor, and leading voice in the field of women’s hormones and brain health. She wrote This Is Your Brain on Birth Control and has also authored The Period Brain, which is due to be released this fall. In our conversation, Dr. Hill dispels the myths surrounding bioidentical hormones and shares her view on how women are not biologically disordered, but just ignored by science. We dive into research on how oral contraceptives affect the brain and how the pill creates a dysregulated stress response, particularly in women with histories of adverse childhood experiences. We also explore progesterone through the lens of an evolutionary biologist and neuro-endocrinologist, highlighting its role in supporting GABAergic tone, the key differences between synthetic progestins and natural progesterone, and research on PMS and PMDD, including practical ways to manage those issues. This helpful discussion with Dr. Sarah Hill is a must-listen for women at every stage of life. IN THIS EPISODE, YOU WILL LEARN: Why has science ignored women? How oral contraceptives affect the way women perceive the world How early-life trauma impacts the ability to manage stress in adulthood Often-overlooked benefits of progesterone The different ways estrogen and progesterone impact women’s ability to build muscle mass from resistance training The positive effects of the GABAergic system in the brain The problem with combined hormone therapy How progesterone gets ignored and villainized, even though it can help women experience better lives How the protective and anti-inflammatory properties of progesterone support brain health and enhance neuroplasticity What the research suggests for women experiencing severe PMS or PMDD Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Sarah Hill On her website Instagram Pre-order a copy of Dr. Hill’s new book, The Period Brain: The New Science of Why We PMS and How to Fix It, which will be on sale at the end of September. 

Today, I am thrilled to reconnect with my friend and colleague, Dave Asprey, for our third podcast together.  Dave is the founder of Bulletproof Coffee, the Bulletproof Diet, and the biohacking movement. He is a four-time New York Times best-selling author, and his latest book, Heavily Meditated, is a USA Today best-seller. As a leader in the longevity movement, Dave collaborates with medical professionals, researchers, and innovators to develop groundbreaking techniques and products that enhance mental and physical performance. In our discussion today, we explore what it means to be triggered, covering the five Fs, the role of ego and altered states, and the impact of social media, credentialism, and health bullying. We also discuss the importance of intuition, especially for women in perimenopause and menopause, highlighting that the ovaries contain the greatest concentration of mitochondria in the female body, the value of forgiveness, and the importance of finding peace in our lives. Dave also shares his breathwork “buckets bicep” practice and explains its effects on the dopamine receptors. I thoroughly enjoyed this inspiring conversation with Dave, and every woman navigating midlife transitions will benefit from the insights he shares in this episode. IN THIS EPISODE, YOU WILL LEARN: What it means to be triggered Dave explains the biological and neurological aspects of triggers The difference between managing triggers and turning them off at the source How fear, food, and reproduction drive automatic behavior The benefits of meditation  How criticism often triggers a deep-seated fear response  How credentialism and health bullying prevent people from trusting their intuition and personal experiences  The power of forgiveness to free energy and reduce emotional triggers. The value of intentional discomfort practices during perimenopause for recalibrating dopamine receptors The potential link between mitochondrial activity and the intuitive ability of women Bio:  Dave Asprey is the founder of Bulletproof Coffee, The Bulletproof Diet, and the biohacking movement. He is a four-time NYT bestselling author, the author of the recent USA Today Best-Seller, Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace, the CEO of Upgrade Labs, and hosts "The Human Upgrade" podcast. Dave pioneered online sales in the 1990s, co-founded an early data center company, and later transformed his own health by losing over 100 pounds and improving his cognitive function. This journey led him to create The Bulletproof Diet and coin "biohacking." Dave runs the 40 Years of Zen neurofeedback program, the Biohacking Conference, and a regenerative agriculture farm while investing in biohacking startups. As a leader in the longevity movement, Dave collaborates with medical professionals, researchers, and innovators to develop groundbreaking techniques and products that enhance mental and physical performance. Using science-backed methods, his mission is to help people upgrade their minds to a happier, more conscious state and optimize their bodies one cell at a time. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dave Asprey On his website Danger Coffee The Human Upgrade podcast Heavily Meditated: The Fast Path to Remove Your Triggers, Dissolve Stress, and Activate Inner Peace is available on Amazon.

Today, I am delighted to reconnect with two previous guests, Dr. Darren Candow. Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity, whom I had the pleasure of speaking with on Episode 301, where we discussed creatine.  We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the synergies between strength training and creatine efficacy. We examine the cognitive benefits of creatine, investigating its interactions with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health.  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 The 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 The benefits of 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 that incorporate nutrition (primarily creatine monohydrate) and physical activity (resistance training), with practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-refereed 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 Connect with Dr. Darren Candow On⁠ Instagram⁠ and X  Previous Episode Mentioned: ⁠Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP⁠

Today, I am honored to connect with Rachel Frankenthal, a board-certified physician assistant with a master's degree in public health, specializing in gynecologic oncology. Rachel is on the staff at UCLA Health, where she treats women with gynecologic cancers and women at high risk for uterine or ovarian cancer due to genetic mutations or a strong family history.  In our discussion, we unpack GYN oncology, covering the five GYN cancers, why ovarian cancer is the silent killer, and the labs and ultrasounds to help screen for ovarian cancer. We dive into genetics, including BRCA mutations and Lynch syndrome, appropriate genetic counseling, and what Rachel considers when dealing with younger patients still at peak fertility versus older patients. We explore the importance of HRT utilization for cancer previvors, the effects of pelvic radiation, vaginal and sexual health, and what thriving looks like after cancer. Rachel shares her stepwise approach to hot flashes, and we also discuss the importance of lifestyle, bone health, and specific research on the benefits of GLP-1s for women with ovarian and endometrial cancer.  This conversation is especially relevant as we are in GYN and Ovarian Cancer Awareness Month. I look forward to having Rachel back again, hopefully later this fall, to discuss the use of hormone replacement therapy with GYN oncology survivors. IN THIS EPISODE, YOU WILL LEARN: How the lack of effective screening makes ovarian cancer hard to detect due to  How BRCA and Lynch syndrome influence cancer risk and treatment choices The benefits of HRT for cancer previvors Risks that arise from surgical menopause without sufficient or properly dosed HRT Why less than 50% of eligible women actually receive hormone therapy How pelvic radiation impacts menopause, vaginal tissue, bladder, and GI health The support that is crucial for cancer survivors after pelvic radiation Lifestyle factors to improve cancer treatment outcomes   Rachel shares her stepwise approach to managing hot flashes  What GLP-1 research reveals about reducing ovarian cancer mortality and endometrial cancer risk Bio: Rachel Frankenthal Rachel Frankenthal is a board-certified and licensed Physician Associate and Menopause Society Certified Practitioner with a Master's in Public Health. She specializes in gynecologic oncology, treating women with gynecologic cancers as well as women at high risk for uterine or ovarian cancer due to genetic mutations. Rachel has a special passion for menopause and midlife women's healthcare. She developed the menopause clinic for gynecologic cancer survivors and previvors at UCLA and has played an integral role in developing the GYN cancer survivorship program, where she teaches the weekly yoga and meditation class. Rachel lectures at UCLA and across the country on the importance of comprehensive menopause care in cancer survivorship and has created a course on hormone therapy for gynecologic cancer survivors through the Heather Hirsch Academy. In addition to being a medical practitioner, Rachel is a certified yoga and Pilates instructor, a prior Broadway performer, and an advocate for integrative, holistic health. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Rachel Frankenthal On Instagram

Today, we have the first episode of a series of AMAs with McCall McPherson. McCall McPherson is the visionary behind Modern Thyroid Clinic, a thyroid-centered functional medicine practice in Austin, Texas. McCall is a physician assistant and thyroid expert. She is a recent TEDx speaker, a frequent guest on podcasts and summits, and the owner, host, and Chief Thyroid Hope Giver of the Thyroid Nations podcast.  Today, McCall joins me to dive into a range of listener questions, covering whether intermittent fasting damages the thyroid, the role of GLP-1s, constipation, split-dosing medication, adrenal health, ADHD, phentermine versus Glucophage versus GLP-1s, and how HRT affects thyroid medication. We also explore the impact of lipids on thyroid health and the role of nutrition, and we share our opinions on the Dutch test.  This invaluable AMA was made even more special by the flood of questions submitted by listeners. IN THIS EPISODE, YOU WILL LEARN: The benefits of adopting a nuanced approach to intermittent fasting  How Graves' disease and Hashimoto's differ in terms of fasting Why fasting is not advisable when taking GLP-1s Do thyroid medications cause constipation? Strategies for overcoming constipation and improving gut health McCall shares her rationale for splitting thyroid medication doses Will progesterone increase free T4 levels? The importance of rechecking thyroid labs after starting or adjusting HRT Foods to avoid and include in your diet for thyroid health Is the Dutch test worth using? Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with McCall McPherson Modern Thyroid Clinic  Modern Weight Loss On Instagram and TikTok Modern Thyroid and Wellness Podcast

Today, we have the next episode in our series of sponsored podcasts with highly vetted companies.  I am delighted to connect with Sarah Kennedy, the founder and CEO of Calocurb, a revolutionary product for weight management that became commercialized after 15 years and $30 million of research from the New Zealand government. Calocurb currently sells in five international markets and continues to grow rapidly through channels and geographies.  Sarah is a veterinarian by training and has held several senior executive positions in the agribusiness and food industries. In our conversation today, we explore the science behind Calocurb, the evolutionary mechanisms of satiety, and how Calocurb reduces caloric intake by 18%. We discuss endogenous GLP-1 drugs, highlighting how Calocurb’s mechanism of action differs, and examining current research on gender differences in GLP-1 secretion, including their impact on the menstrual cycle and intermittent fasting. Sarah also covers the four core tenets of Calocurb, shares upcoming research that excites her, and explains the key differences between Calocurb and other supplements, like berberine and chromium. This conversation is truly invaluable, so it's worth revisiting. I am excited about Calocurb’s potential to support a variety of needs, helping those looking to improve their hunger and satiety mechanisms, and assisting those taking GLP-1 medications who want to reduce their dosage and transition off GLP-1 medications without compromising the long-term results. IN THIS EPISODE, YOU WILL LEARN: How Calocurb began How Calocurb supports those on GLP-1s looking to lower their doses or taper off (in conjunction with their healthcare team) Sarah explains why Calocurb is very safe, and its four to six-hour mode of action.  The three primary use cases for Calocurb, and how it helps to reduce the side effects and costs associated with GLP-1 injections The importance of making lifestyle changes when transitioning off GLP-1 medications How Calocurb stimulates natural GLP-1 receptors, making it easier to manage food cravings during intermittent fasting Sarah shares how Calocurb helped her manage her love-hate relationship with food. How to take Calocurb for optimal effectiveness Sarah outlines Calocurb’s four core values.  How Calocurb differs from other supplements Foods that help to reinforce the satiety mechanism You can use code CYNTHIA10 for 10% off an order on ⁠calocurb.com⁠. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Sarah Kennedy You can use code CYNTHIA10 for 10% off an order on ⁠⁠calocurb.com⁠⁠. Research Articles: Gastrointestinal delivery of bitter hop extract reduces appetite and food cravings in healthy adult women undergoing acute fasting  New Zealand Bitter Hops Extract Reduces Hunger During a 24h Water  Only Fast Body weight reduction in women treated with tirzepatide by reproductive stage: a post hoc analysis from the SURMOUNT program   

In this enlightening conversation with Dr. Kelly Casperson, a board-certified urologist and best-selling author, listeners gain insights into women's health, hormones, and the impact of social media on medical narratives. They discuss the role of low-dose vaginal estrogen in combating recurrent UTIs and its lifesaving potential. The dialogue also challenges common misconceptions about hormone therapy and emphasizes the importance of personalized healthcare. Moreover, they explore the psychological aspects of menopause and how to navigate hormonal changes with confidence.

Join Shanna Pearson, Founder of Expert ADHD Coaching and author of Invisible ADHD, as she sheds light on the often misunderstood world of ADHD in women. Discover the significant differences in ADHD presentation between genders, particularly during perimenopause and menopause. Shanna discusses the societal pressures that contribute to misdiagnoses and offers practical strategies to manage ADHD symptoms. Learn about the impact of hormonal changes and lifestyle factors, and gain insights that could transform your understanding of ADHD.

I am thrilled to connect with my friend and colleague, Dr. Anthony Youn, today.  Dr. Youn is a nationally recognized board-certified plastic surgeon and the author of many best-selling books. He has a massive social media presence and hosts the widely acclaimed podcast The Holistic Plastic Surgery Show. In our conversation today, we dive into Dr. Youn’s new book, Younger for Life, and he offers valuable insights on skin health and overall well-being. We explore the aging process and address oxidative-free radical damage, chronic inflammation, autophagy, and the impact of processed foods. We also explore helpful supplements for skin support, examine the concept of greenwashing, and discuss sunscreen, exfoliation, in-office treatments, breast implant illness, and the impact of lifestyle choices. Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: How to avoid aging too quickly through nutrition and lifestyle changes How sugar and seed oils impact skin aging The benefits of collagen supplements for healthier skin  Hormonal changes that affect the metabolism and skin health after menopause The importance of screening the ingredients in skincare products How chemical sunscreens differ from physical sunblocks Using Retinol for anti-aging and skin health Non-invasive fat reduction treatments and their potential risks Dr. Youn discusses breast implant illness What you need to look out for when using Botox Connect with Cynthia Thurlow Follow on X ⁠Instagram⁠ ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to ⁠support@cynthiathurlow.com⁠ Connect with Dr. Anthony Youn On his ⁠website⁠ ⁠Youn Beauty⁠   ⁠Instagram⁠ ⁠YouTube

Today, I am delighted to connect with Dr. Heather Quaile. She is a double board-certified women's health nurse practitioner and advanced forensic nurse with specialty training in female sexual medicine. Her training focused on integrative gynecology. Today, we dive into trauma-informed care, defining big and little T trauma, examining how adverse childhood events impact gynecologic care, and clarifying how chronic stress and trauma affect ovarian aging. We discuss the role of recalibration of the nervous and autonomic nervous systems during perimenopause and menopause, and explore the importance of estrogen in supporting serotonin, dopamine, and adrenal health in middle age. We cover GLP-1s, reframing packaging around vaginal estrogen, FDA approval for testosterone, the new terminology of PET, and holistic management of low libido, and we also tackle the genitourinary syndrome of menopause, new terminology, barriers, self-advocacy, and the significance of pelvic floor Health.  This conversation with Dr. Quaile is truly invaluable. She is a most helpful resource on everything related to integrative gynecology, sexual medicine, and self-advocacy. IN THIS EPISODE, YOU WILL LEARN: How big and little T trauma differ What trauma-informed care is, and why it is particularly relevant for women in perimenopause and menopause Symptoms and behaviors that indicate trauma in women How the interrelationship between estradiol and serotonin affects our worldview, self-perception, sleep, and relationships  The benefits of addressing any hormonal imbalances before using GLP-1s for weight loss The pros and cons of gaining FDA approval for testosterone and commercializing it   Factors that could cause decreased libido in middle-aged women The genitourinary changes that occur in different life phases of women, or with cancer, or when going through gender reassignment How PET (progesterone, estrogen, and testosterone) terminology is evolving to include women outside of perimenopause and menopause  The five questions Dr. Quaile has in her DSDS (decreased sexual desire screener) for clinicians, to get to the root cause of hypoactive sexual desire disorder in patients The importance of women being comfortable about advocating for themselves Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Heather Quaile On her website  Instagram