

Everyday Wellness: Midlife Hormones, Health, and Science for Women 35+
Everyday Wellness™
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.
Episodes
Mentioned books

Sep 1, 2025 • 1h 5min
BONUS: Muscle Matters: Transforming Metabolic Health for Weight Control with Bronson Dant
I am happy to connect with Coach Bronson Dant today. He has spent over a decade guiding and training people in health and fitness. He discovered the benefits of a whole-food, animal-based ketogenic diet for optimizing metabolic health and performance, and wrote The Ultimate Ketogenic Fitness Book.
In our discussion today, we dive into the powerful story of Coach Bronson’s pain-to-purpose journey. We explore the value of mindset and examine how age-related changes impact muscle, inflammation, and metabolic flexibility. He shares his three pillars of muscle health related to nutrient density, bioavailability, and satiety, and we examine the importance of sleep, the impact of extremes in exercise, and the value of stress management. We also unravel the complexities of weight loss resistance, and Coach Bronson discusses his research from the Journal of Nutrition Metabolism and Health Science, sharing his perspective on macros and functional movement in menopausal women.
IN THIS EPISODE YOU WILL LEARN:
Coach Bronson shares his three pillars for nutrition
The limitations of basing nutrition on calories alone
How the hormone piece impacts effective weight management
How to avoid physical deterioration through fitness and nutrition
Why Coach Bronson advocates for living life to the fullest and dying quickly
How does muscle mass impact metabolic health?
The importance of taking a balanced approach to weight loss
How sleep aids muscle recovery and growth
Stress management, nutrition, and fitness for overall well-being
How alcohol affects our health and fitness
The benefits of combining functional movement training and proper nutrition for older adults
Connect with Cynthia Thurlow
Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Bronson Dant
On his website
YouTube and Instagram
The Ultimate Ketogenic Fitness Bundle

Aug 30, 2025 • 58min
Ep. 496 We Got Brain Health All Wrong – The Shocking Link Between Inflammation, Stress & Aging with Dr. Austin Perlmutter
Today, I am thrilled to connect with Dr. Austin Perlmutter, a board-certified internal medicine physician, New York Times bestselling author, researcher, educator, podcaster, and entrepreneur. He is on a mission to help people get their brains unstuck for better mental and cognitive health.
In our conversation today, we explore brain inflammation and its connection to longevity, the differences between acute and chronic inflammation, the influence of environmental factors, and how exposure to negative news and biases can elevate stress and affect our brain health. We examine how consumer culture promotes stress and disconnection, and we unpack the immune-metabolic effects of estrogen and its impact on neuroplasticity and our ability to learn. We also focus on the role of nutrition and nutraceuticals, and we discuss the relationship between the brain, gut, and the vagus nerve.
This discussion with Dr. Austin Perlmutter is rich and insightful, and I look forward to welcoming him back for further exploration into the science and research.
IN THIS EPISODE, YOU WILL LEARN:
Why brain inflammation becomes an issue for many women as they navigate middle age and beyond
How inflammation leads to constant changes in our cognitive and mental state
Various environmental factors and other inputs that could influence brain inflammation
Some easy ways to positively impact your brain health and cognition
How chronic stress affects the brain
How the gut microbiome and the gut immune system influence cognitive and mental health
The long-term health benefits of avoiding processed foods and following a Mediterranean diet
The importance of being conscientious and purposeful about the quality of the foods you eat
Dr. Perlmutter shares easy and cost-effective ways to improve your cognitive, mental, and overall health
Bio:
Dr. Austin Perlmutter is a board-certified internal medicine physician, New York Times bestselling author, published researcher, and a leading expert on how lifestyle and environmental factors impact mental health. His mission is to help people reclaim their mental and physical health by addressing the biological basis of “stuckness” that disrupts brain function and emotional balance. He is a co-producer of the Alzheimer’s: The Science of Prevention series and the host of the Better Brain Blueprint series, where he provides actionable strategies to support brain resilience.
Dr. Perlmutter currently serves as the Managing Director at Big Bold Health, a food-as-medicine company focused on helping people rejuvenate health through better immune function, where he has published a pioneering study exploring the effects of plant nutrients on human aging through epigenetics.
Connect with Cynthia Thurlow
Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Austin Perlmutter
On his website
On social media: @draustinperlmutter
Find out more about the research on immuno-metabolism pathways
Big Bold Health on social media: @bigboldhealth

Aug 27, 2025 • 1h
495: Are You At Risk for Dementia? The Most Overlooked Cholesterol Marker You Need to Know with Dr. Thomas Dayspring
We have the second episode in a series of conversations with Dr. Thomas Dayspring today.
The esteemed Dr. Dayspring is an expert on internal medicine and clinical lipidology. In this episode, we continue with our last conversation, diving into Lp(a) and the influences of gender, race, and menopause. We explain how estrogen is a PCSK9 inhibitor and explore the significance of brain health and risks for dementia. We tackle cholesterol synthesis and discuss the side effects of statins, clarifying who is most susceptible to their impact on the brain. We also examine the significance of the desmosterol biomarker, highlighting the level to aim for, especially when making decisions regarding cholesterol medications, and we answer one question from a listener.
You may want to listen to this insightful conversation with the renowned Dr. Dayspring more than once. He has graciously agreed to return and film additional episodes, where we will dive into more questions from listeners.
IN THIS EPISODE, YOU WILL LEARN:
Why Lp(a) is like a wolf in sheep's clothing for many individuals
How Lp(a) levels are higher in African Americans and women, especially after menopause
Dr. Dayspring highlights that Lp(a) particles are even more pro-inflammatory than LDL particles
How PCSK9 inhibitors are the only drugs that significantly reduce Lp(a)
Why do women have a higher risk of dementia than men?
Dr. Dayspring explains ApoE as the key lipoprotein for brain cholesterol transport.
How statins cross the blood-brain barrier to lower brain cholesterol
Why desmosterol levels matter
New therapies that can lower ApoB and Lp(a)
Why imaging is essential for menopausal women with elevated ApoB and Lp(a)
Connect with Cynthia Thurlow
Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Thomas Dayspring
On X (@Drlipid)
On LinkedIn
Journal Article: Atherosclerosis: Non-genetic influences on lipoprotein(a) concentrations
Journal of the American Heart Association: Trajectories of Blood Lipid Profiles in Midlife Women: Does Menopause Matter?

Aug 25, 2025 • 1h 3min
BONUS: Think You’re Getting Enough Protein? – The Shocking Truth About Amino Acids & Aging with Angelo Keely
We have another episode in our series of sponsored podcasts today, with brands I like, know, and trust.
I am delighted to reconnect with Angelo Keely, the founder and CEO of Kion, a supplement company that focuses on helping people look good, feel young, and be strong.
In our discussion today, Angelo explains essential aminos, highlighting their importance and clarifying how to differentiate between various protein powders and other forms of protein. We explore the significance of bioavailability, anabolic resistance, and changes in body composition, discussing how protein needs increase with age and how dieting and caloric restriction can augment our protein requirements. We also cover the results of intermittent fasting, examining how sleep, stress, and lifestyle requirements can change with menopause.
I regularly take Kion essential amino acids. They have generously offered a discount for our community. Use the link in the show notes to get 20% off your next Kion purchase.
IN THIS EPISODE, YOU WILL LEARN:
The importance of eating sufficient protein as you age
How various protein sources, such as animal protein, plant protein, whey protein, and essential amino acids, differ
Strategies to buffer your protein intake and support your body as you navigate middle age and beyond
Why Leucine is vital for muscle protein synthesis
Why you should only source your amino acid supplements from trusted brands that follow the science
How much protein do you need to maintain your body composition as you age?
Why sleep is crucial for muscle protein synthesis
How supplementing with essential amino acids helps you maintain your muscle mass throughout your life
The benefits of body scans for a better understanding of your body composition
Connect with Cynthia Thurlow
Follow on X
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Angelo Keely
Get a 20% discount on Kion products

Aug 23, 2025 • 1h
494: We Got Cholesterol All Wrong–The Most Shocking Truth About Heart Disease Risk You’ve Never Heard with Dr. Thomas Dayspring
I am deeply honored to reconnect with Dr. Thomas Dayspring, who joined me in 2024 for an immensely popular five-part series. Dr. Dayspring is certified in internal medicine and clinical lipidology. He is a distinguished fellow of both the American College of Physicians and the National Lipid Association.
Today, we have the first episode in a new series of conversations with Dr. Dayspring, in which he will share more of his perspective and answer more questions from listeners. In our discussion, we review the basics about cholesterol, triglycerides, and lipoproteins, exploring the factors that contribute to the development of cardiovascular disease, the significance of ApoB and Lp(a), and the risk factors for younger women. We also dive into the limitations of traditional allopathic medicines, and Dr. Dayspring shares his views on lipids, lipid changes in menopause, specific ways to address ApoB, some of the challenges associated with statin therapy, and more.
Dr. Dayspring brings a wealth of experience and expertise to this discussion, and you are sure to find this series as invaluable as the last.
IN THIS EPISODE, YOU WILL LEARN:
Dr. Dayspring revisits the differences between cholesterol, triglycerides, and lipoproteins
What atherosclerosis is, and why it is concerning
Dr. Dayspring explains the structure and function of lipoproteins
The role of ApoB in lipoprotein particles and its significance in atherosclerosis
Some of the risk factors for lipid abnormalities in younger women
Lipid changes that occur as women transition from perimenopause to menopause
Dr. Dayspring shares his take on statin therapy
Ways to address high ApoB
Dr. Dayspring’s suggested goals for ApoB therapy
Connect with Cynthia Thurlow
Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Thomas Dayspring
On X (@Drlipid)
On LinkedIn
Journal Article: Atherosclerosis: Non-genetic influences on lipoprotein(a) concentrations
Journal of the American Heart Association: Trajectories of Blood Lipid Profiles in Midlife Women: Does Menopause Matter?

Aug 20, 2025 • 55min
Ep. 493 You’re Not Broken – The Most Powerful Way to Heal Trauma & Rewire Your Nervous System with Dr. Michael Royshin Sapiro
In this engaging conversation, Michael Royshin Sapiro, an ordained Zen Buddhist monk and clinical psychologist, delves into the healing potential of acknowledging trauma as a disconnection from the present. He explains how chronic stress shapes the nervous system and emphasizes the importance of cultural influences on personal growth. Sapiro shares powerful practices for reconnecting with one's true self, addressing the impact of ego and utilizing psychedelic therapy for deeper healing. His insights on self-acceptance and emotional honesty resonate deeply.

Aug 18, 2025 • 56min
BONUS: Menopausal Toolkit: Heart, Brain and Hormonal Health with Dr. Deb Matthew
I am delighted to have the privilege of reconnecting with Dr. Deb Matthew today. She joined me once before in Episode 259. She is a distinguished best-selling author, international speaker, and dedicated educator known as the Happy Hormone Doctor.
Cardiovascular disease is the number one killer of women in the United States, causing one of every 3.2 deaths among women annually. In our conversation today, Dr. Matthew and I delve into the realm of cardiovascular disease, exploring the benefits of hormone replacement therapy, essential laboratory testing, medications, and the neurocognitive changes that occur during perimenopause and menopause. We also focus on lifestyle, gut testing, and the all-time favorite topic of weight loss resistance.
Stay tuned for today’s engaging, enriching, and enlightening discussion with Dr. Deb Matthew.
IN THIS EPISODE YOU WILL LEARN:
How HRT reduces the risk of cardiovascular disease
How long-term use of estrogen can reduce the risk of heart disease over time
Why should you do a hormone panel before starting HRT?
How cortisol levels impact cardiovascular health
How the coronary calcium score helps to predict heart attack risk
Cholesterol markers and their significance in cardiovascular risk assessment
Managing cholesterol levels in perimenopausal women
The importance of addressing underlying hormonal imbalances in women to mitigate cognitive decline and lipid disorders
The connection between gut health and brain fog
How women’s testosterone levels impact their cognition and motivation
Hormone imbalance and weight loss resistance in women
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website.
Submit your questions to support@cynthiathurlow.com.
Connect with Dr. Deb Matthew
On her website
Facebook
Instagram
Dr. Deb Mathew’s book This is Not Normal on Amazon or download the ebook
Previous Episode featuring Dr. Matthew
Ep. 295: HRT’s Impact on Women’s Health Through Time with Dr. Deb Matthew

33 snips
Aug 16, 2025 • 53min
Ep. 492 Everything You Know About Aging Is Wrong – The Shocking Science That Reverses Decline with Dr. Vonda Wright
Join Dr. Vonda Wright, an esteemed expert in Aging and Longevity, as she challenges common misconceptions about aging. She reveals how hormonal changes during menopause affect muscle quality and the crucial role of exercise in maintaining vitality. Discover the science behind Klotho, the longevity protein, and how active living can improve health outcomes. Dr. Wright also highlights the impact of gut health on musculoskeletal wellness and shares innovative strategies for thriving in midlife. Her insights are a game changer for anyone navigating this life stage!

Aug 13, 2025 • 50min
Ep. 491 Thyroid Masterclass: Top Triggers in Women Over 40 with Cynthia Thurlow, NP
We have the first episode in a series of thyroid-focused podcasts today.
In this episode, Dr. Anshul Gupta, Dr. Carrie Jones, and McCall McPherson join me to explore why Hashimoto’s tends to become problematic for women during perimenopause and menopause, and the root causes that drive it. We explore molecular mimicry, the effects of heavy metals, mycotoxins, mold, and other toxins on the thyroid, and explain how perimenopause impacts thyroid gland and immune system function. We cover non-thyroidal illness syndrome and cellular hypothyroidism, also focusing on Graves’ disease, which is due to a hyperactive thyroid gland, highlighting the standard of care it receives, preferred medications, and low-dose naltrexone.
Dr. Anshul Gupta explains why so many women with thyroid issues are unknowingly living with Hashimoto’s. He outlines the five root causes of Hashimoto’s, especially during perimenopause and menopause, highlighting the importance of addressing the underlying autoimmune process rather than simply replacing hormones.
Dr. Carrie Jones explains why thyroid dysfunction in women often emerges during major hormonal transitions like perimenopause. She also points out that many cases of hypothyroidism involve issues that we cannot resolve with medication alone.
McCall McPherson discusses the challenges of diagnosing and treating Graves’ disease, which is often overlooked or mistaken for psychiatric issues. She explains the importance of proper testing, sharing some therapeutic approaches that can help stabilize thyroid function and calm the immune system.
You will not want to miss this invaluable compilation of powerful insights from three leading thyroid health experts.
Connect with Cynthia Thurlow
Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Anshul Gupta
On his website
YouTube and other social media (@AnshulGuptaMD)
Connect with Dr. Carrie Jones
On her website
Facebook, Instagram, and TikTok
Connect with McCall McPherson
Modern Thyroid Clinic
On Instagram and TikTok
Modern Thyroid and Wellness Podcast
Thyroid Lab Guide
Ep. 267 Hashimoto's: What Is It and How It Impacts Our Health with Dr. Anshul Gupta
Ep 241 Mitochondria, and the impact of hormone imbalances in perimenopause and menopause with Dr. Carrie Jones
Ep. 282 Thyroid Health: Hormones, Medications & Weight Loss with McCall McPherson

Aug 11, 2025 • 57min
BONUS: Women, Skin & Aging: A New Era of Skincare with Dr. Alessandra Zonari
Today, we have another episode in our series of thoughtfully curated companies. This episode is sponsored by OneSkin, a company founded and led by an all-female team of PhD-level scientists. OneSkin is redefining how we think about aging, starting with the skin, our largest organ.
I am delighted to introduce Dr. Alessandra Zonari as our guest today. Dr. Zonari is far from your typical scientist. She is a true visionary with a passion for longevity, skin regeneration, and an occasional karaoke jam. With degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Dr. Zonari brings a wealth of knowledge and a fresh perspective to our conversation today.
Join us to learn more about OneSkin and how their products can reverse the effects of biological aging, helping your skin become stronger and more resilient as you age.
IN THIS EPISODE YOU WILL LEARN:
Dr. Zonari shares her mission to understand how skin can age healthier and stronger and reduce the risk of inflammation and diseases.
How the female-led research team at OneSkin brings a unique perspective to skincare
How the OneSkin peptide can reverse 2.5 years of biological aging in just five days
The unique way in which they test their products and measure biological aging at OneSkin
How estradiol loss during menopause exacerbates the accumulation of senescent cells and causes inflammation
Some common misconceptions about skincare for women in perimenopause and menopause
How lifestyle choices influence the aging process of the skin
Why we must protect the skin from environmental stressors to slow the aging process
How your skin cells can get reprogrammed to return to a youthful state
How OneSkin developed a hair care line to address hair loss and thinning
The importance of self-love and nourishing your body
ABOUT OneSkin:
Founded and led by an all-woman team of PhD-level scientists, OneSkin is transforming the way we think about aging, starting with the body’s largest organ, the skin. Our proprietary OS-01 (oh ess one) peptide is the first ingredient to reverse the biological age of skin by targeting cellular senescence, a key driver of aging. By targeting cellular senescence, the OS-01 peptide switches off the damaged cells that contribute to lines, wrinkles, and sagging skin. The result? Skin that looks and behaves younger. Our products are designed for young and mature skin, because it is never too early or too late to invest in your skin health! We create next-level skin care.
BIO: Alessandra Zonari, PhD, OneSkin Co-Founder & CSO
Alessandra is not your typical scientist. She is a visionary with a passion for longevity, skin regeneration, and the occasional karaoke jam. Growing up in a close-knit family in Brazil, Alessandra saw her grandparents struggle with age-related diseases, and she soon became fascinated by the possibility of using stem cells to redefine the aging process. After earning degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Alessandra joined OneSkin in 2017 as a founding member and Chief Scientific Officer. Her contributions include 20+ papers, three patents, and the development of their proprietary OS-01 peptide.
Connect with Cynthia Thurlow
Follow on X
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Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Alessandra Zonari
On the ONESKIN website
ONESKIN on Instagram
Interested in trying OneSkin for yourself? Visit oneskin.co/CYNTHIA and use code CYNTHIA for 15% off your first purchase!