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

Today, I am thrilled to connect with Dr. Kellyann Niotis, a fellowship-trained preventive neurologist specializing in risk reduction strategies for neurodegenerative disorders. Dr. Niotis completed her medical internship and neurology residency at New York-Presbyterian Weill Cornell Medical Center. She is passionate about preventive neurology, especially as it relates to advocacy, policy changes, and improving access to care and education. In our discussion, we explore the memory changes and brain fog that occur during perimenopause, and the fear of neurocognitive changes. We look at screening, testing, and labs, examine the effects of alcohol on brain health, and how estrogen is often framed as a reproductive hormone despite its role as a brain fuel regulator. We also clarify why caring for ourselves in midlife is essential for our long-term brain health, outlining the risk factors for neurocognitive changes, the role of neuroplasticity, and how lifestyle factors and loneliness collectively impact brain health and longevity. This is an exciting and evolving area of neurology, and I am truly grateful to share Dr. Niotis’s expertise and insights with the Everyday Wellness community. IN THIS EPISODE, YOU WILL LEARN: How hormone fluctuations in perimenopause impact women’s cognition and brain function The early signs that can help us distinguish menopausal cognitive changes from age-related decline or Alzheimer’s How sleep quality (not just duration) profoundly affects neurocognitive health How vascular health and cholesterol influence long-term risk for cognitive decline and dementia How neuroplasticity and lifestyle interventions can support ongoing brain adaptation Why hearing loss is a major, under-recognized modifiable risk factor for dementia The value of exercise, especially high-intensity interval training, for growing new brain cells How estrogen and progesterone affect women’s brain health  Why too much data tracking can harm your brain health 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  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Kellyann Niotis Instagram Website

Explore the intricate connection between hormones and sleep, especially how vasomotor symptoms can persist even with optimized treatment. Discover why aging shifts our sleep patterns and affects melatonin production. Learn how chronic stress and mood disorders can disrupt rest and the importance of sleep hygiene. Find out about effective sleep strategies, including cognitive behavioral therapy and natural supplements like melatonin and adaptogens. This insightful discussion unpacks the nuances of sleep for women navigating midlife.

In this enlightening discussion, James Swanwick, a former ESPN anchor and stop-drinking expert, dives deep into the effects of alcohol on our lives. He shares how family dynamics shape our drinking habits and explains the cumulative health risks of alcohol as we age. James challenges the myth of safe drinking, linking it to serious health consequences, and highlights a cultural shift in how younger generations view alcohol. He offers practical tips for those considering sobriety, emphasizing the importance of accountability and gratitude in rethinking our relationship with drinking.

Forrest Smith, CEO and co-founder of Kineon, dives into the transformative world of red light therapy. With over 20 years in health tech, he reveals how photobiomodulation boosts mitochondrial function and reduces inflammation. Discover the synergy of methylene blue with red light and its potential for tackling chronic joint pain and enhancing fertility. Forrest also shares personal success stories and looks ahead to innovative applications like gut-specific devices, making this conversation a treasure trove for wellness enthusiasts.

Today, I am thrilled to connect with Dr. Will Bulsiewicz, a board-certified gastroenterologist, gut health authority, and New York Times bestselling author with an upcoming book called Plant Powered Plus.  In our discussion today, we examine the gut-immune connection, looking at how inflammation affects the gut microbiome and gut barrier, and how technology and lifestyle impact our health. We discuss the limitations of conventional allopathic medical approaches to disease, the telltale signs that inflammation may underlie your gut-related symptoms, why fiber is the longevity nutrient, and the critical importance of short-chain fatty acids. We also explore the food matrix, changes in perimenopause and menopause regarding fiber intake, the significance of lipopolysaccharides and circadian biology, and how fiber can improve your sleep quality.  This episode is truly a must-listen. I thoroughly enjoyed connecting with Dr. B. I have admired his work for years, and his new book is one you will want to buy for its insights and your enjoyment. IN THIS EPISODE, YOU WILL LEARN: Lifestyle changes that are essential for preventing and managing chronic diseases The importance of fiber for chronic disease prevention How fiber feeds the gut microbes  Why women need more fiber during perimenopause and menopause Why you need to increase your fiber intake gradually How fermented foods support microbiome diversity and reduce inflammation How gut barrier leaks can trigger immune activation and inflammation How circadian rhythm disruptions affect the microbiome The value of consistent fiber intake for better sleep quality 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)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Will Bulsiewicz On his website Preorder a copy of Plant Powered Plus

Explore how fiber is essential for weight loss, particularly for women in midlife. Discover the impact of hormonal changes on weight and metabolic flexibility. Learn how declining estrogen affects gut health and why maintaining fiber intake is crucial for reducing inflammation. Uncover the role of the microbiome in supporting weight loss through short-chain fatty acids. Plus, get practical tips for increasing fiber in your diet sustainably!

This conversation features Dr. Mary Claire Haver, an expert in midlife women's health, Dr. Rocio Salas-Whalen, who specializes in obesity medicine, and Physician Assistant McCall McPherson, focusing on thyroid care. They delve into how inflammation affects weight gain and share strategies like macronutrient timing and strength training. The benefits of GLP-1 drugs for appetite control and muscle preservation are discussed, along with essential labs to monitor metabolic health. Prioritizing self-care and adapting nutrition is also emphasized for long-term wellness.

Dr. Jason Fung, a nephrologist and co-founder of The Fasting Method, dives into metabolic health and fasting strategies. He critiques the simplistic calorie-in/calorie-out approach, emphasizing hormonal influences on hunger. Dr. Fung discusses the impacts of food industry funding on nutrition guidelines and the unique metabolic challenges faced by midlife women. He shares insights on the benefits of fasting, the issues with GLP-1 drugs, and practical supplement recommendations for optimal health.

In this conversation, Dr. Rocio Salas-Whalen, a board-certified endocrinologist and obesity medicine expert, dives into the complexities of obesity, highlighting its transgenerational effects and the influence of trauma and environment. She discusses the hormonal changes during perimenopause and menopause, the critical need for strength training, and the role of GLP-1 medications in weight management. Dr. Salas-Whalen also emphasizes body positivity, educates on managing chemical exposures, and shares patient success stories with GLP-1 therapies.

Delve into the intricate world of hormone therapy with insights on the timing hypothesis and cardiovascular health. Discover the benefits of starting treatment soon after menopause and how individualized care shapes outcomes. Learn why endothelial health and metabolism play crucial roles. Plus, explore the distinctions between transdermal and oral hormone delivery, and the importance of lifestyle adjustments. Cynthia emphasizes shared decision-making for personalized treatment paths—where understanding risks can empower women in their midlife journey.