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

Cynthia Thurlow, a nurse practitioner specializing in wellness and nutrition, shares her insights on essential supplements for various health concerns. She discusses the benefits of Vitamin B12 and adaptogenic herbs for managing stress and sleep issues. Thurlow highlights supplements to support cognitive function, hormone balance during perimenopause, and inflammation relief. Listeners also benefit from her advice on post-vacation recovery and the importance of fresh produce, plus recommendations tailored for teenagers and menopausal women.

I am delighted to reconnect with Dr. Jason Fung today. We last connected in October 2020 for Episode 121. Dr. Fung is a nephrologist and a prominent figure in the intermittent fasting and low-carb space. He has made significant contributions as a founding member of The Fasting Method with his evidence-based guidance on weight loss and blood glucose management through low-carb diets and intermittent fasting. He has written several books, including The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code. In our discussion today, we look at the forecast for metabolic health in 2024, exploring how the growth of the diabetes population relates to the effects of the pandemic and addressing the conflict of interest with organizations like the ADA and registered dieticians. Dr. Fung shares some of his biggest frustrations, including the shallow and myopic thinking amongst those focusing on calories in and calories out, and we get into various facets of metabolic health, from the nuanced influences of gender, puberty, perimenopause, and menopause to hedonistic eating, sarcopenia, bio-individuality, and therapeutic fasting. Dr. Fung also shares his perspective on GLP-1s, shiftwork, supplements, and more.Join us for valuable insights on various aspects of metabolic health and how they impact our well-being.IN THIS EPISODE YOU WILL LEARN How the influence of food companies has led dieticians and diabetes associations to focus on moderation instead of a balanced diet Dr. Fung shares his frustration with the lack of progress in addressing the diabetes issue How hormones impact weight gain and hunger Why does focusing on calories in and out not provide the solution to weight loss? How intermittent fasting can help to control hormonal issues How middle-aged women need to find balance when fasting to maintain muscle mass and avoid sarcopenia How intermittent fasting can lead to increased strength despite losing muscle mass  What causes shift workers to gain weight? The potential drawbacks of using GLP-1 drugs for weight loss Why magnesium deficiency is a common problem in modern society Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Jason Fung Website Twitter and YouTube The Fasting Method Dr. Fung's books Previous Episode Featuring Dr. Jason FungEp. 121 – The Truth About Diabetes, Kidney Disease and Insulin Resistance with Dr. Jason Fung

I have the privilege of connecting with Dr. Suzanne Fenske today. She is an integrative gynecologist, double-board certified in obstetrics, gynecology, and integrative medicine, and fellowship-trained in minimally invasive gynecologic surgery and functional medicine. She established her practice, Tara MD, to empower women to take charge of their health and well-being by combining modern and integrative medicine to offer enhanced care, more time, and improved services.In our discussion today, we explore menopausal advocacy, addressing the lesser-known symptoms of perimenopause and menopause and medical gaslighting. We discuss detoxification, looking at the significance of the vaginal, uterine, and urinary tract microbiome and factors that could negatively impact it. We also cover the critical role of the estrobolome, the importance of nourishing the body during perimenopause and menopause, and common reasons for weight loss resistance. I am confident you will find this conversation with Dr. Suzanne Fenske as insightful and enjoyable as I did.IN THIS EPISODE YOU WILL LEARN: Some of the less common symptoms of perimenopause and menopause and how they affect the lives of women   How estrogen metabolism can impact gut health  Identifying and addressing underlying causes of inflammation How inflammation and food intolerances can lead to weight gain Modern lifestyles practices that can disrupt the vaginal microbiome Dietary recommendations for improving hormone metabolism Why women should focus on nourishing their bodies instead of following trendy diets The benefits of tracking macros to identify areas for improvement How cortisol imbalances in perimenopausal women can lead to cravings and fatigue How alcohol impacts sleep quality The benefits and risks of testosterone for women Bio:Dr. Suzanne Fenske is an integrative gynecologist. She is double board-certified in obstetrics and gynecology as well as integrative medicine. She is also fellowship-trained in minimally invasive gynecologic surgery and functional medicine. Dr. Fenske is also a certified menopause provider through the menopause society. Dr. Fenske founded Tara MD in 2021 to help women take control of their health and well-being by blending the best of modern and integrative medicine through more care, time, and services.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Suzanne Fenske On the Tara MD website On Instagram

I am delighted to reconnect with my good friend, Vinnie Tortorich, today, who was a guest on episodes 133 and 191. For those who may not be familiar with Vinnie, he is a truth-teller and disrupter who prompts people to think outside of their comfort zones in an easy and non-confrontational way. He is host of the Fitness Confidential Podcast, author of Fitness Confidential, and documentary film expert. His most recent documentary is Dirty Keto.In our conversation today, Vinnie and I dive into the impact of the processed food industry on metabolic health, looking at the issue with net carbs, the dangers of sugar and artificial sweeteners, and their role in the ongoing metabolic health crisis. We discuss the consequences of instant gratification, sedentary lifestyles, and the addictive nature of processed sugars and grains, also exploring various medical therapies, including GLP-1s. I am confident you will enjoy this discussion with Vinnie Tortorich as much as I did.IN THIS EPISODE YOU WILL LEARN: How the processed food industry created the term net carbs to make processed foods appear healthier The importance of addressing sugar addiction The lack of discussion around the health risks associated with society celebrating obesity How instant gratification has impacted people’s food choices and health The importance of recognizing true hunger versus boredom or stress-induced cravings How uncomfortable feelings can lead to food addiction Why it is essential to make exercise a daily habit Why it is crucial to avoid non-vegetable carbohydrates for metabolic health A strategy for enjoying sweet treats while maintaining a ketogenic diet How food influences metabolism and brain function Weighing up the risks and benefits of GLP-1 therapies for metabolic health Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Vinnie Tortorich On his website Instagram and Twitter (@vinnietortorich) Vinnie’s documentaries on Amazon (Not Dirty Keto) Previous Episode MentionedEp. 191 Benefits of an Animal-Based Diet vs a Plant-Based Diet with Vinnie Tortorich

Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest book called WOMEN, FOOD, AND HORMONES. Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some of the lesser-known hormones, including growth hormone, and how to support it properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture.I hope you benefit as much from this episode as I did! IN THIS EPISODE YOU WILL LEARN: Dr. Sara explains what the infodemic is and discusses the impact it has had on how she communicates with her patients.  What happens to our hormones as we age? The impact of stress on hormone regulation. Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women. How does alcohol consumption impact women’s hormones? Why do men tend to have an easier time with the ketogenic diet than women? The dramatic changes that occur in women’s bodies as they transition from perimenopause to menopause. Looking at the interrelationship between trauma, stress, and autoimmunity. The changes that occur with growth hormones as we age. How trauma affects the genes. How disordered eating impacts metabolism. How to support physical detoxification naturally, without going to extremes. How to address weight-loss plateaus.  Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website  Connect with Dr. Sara Gottfried On her website On Facebook, Twitter, Instagram Dr. Sara’s books are available at Amazon and major bookstores.

I am delighted to have Michelle Shapiro joining me on the show today. She is a Native New Yorker and an integrative and functional registered dietitian who has worked with thousands of clients, holistically reducing anxiety, healing longstanding gut health issues, and lovingly approaching weight problems.In our conversation today, we explore shame and eating behaviors, looking at self-empathy and the inner dialogue that usually accompanies weight-loss resistance. We examine whether or not obesity is a disease and the effects of adverse childhood experiences and dive into fasting, hormesis, autoimmunity, and the concept of surrender. We also clarify what intuitive eating involves, the role of highly sensitive bodies, and some common causes of digestive distress and bloating. Michelle brings a wealth of knowledge to today’s insightful and engaging discussion. I know you will love it!IN THIS EPISODE YOU WILL LEARN: Why kindness and sensitivity matter when it comes to discussing the sensitive topic of weight  Why clinicians should view obesity as a symptom of underlying metabolic issues rather than a disease How internal dialogue and protection mechanisms influence people’s food choices  How adverse childhood events and high-pressure social environments can increase the risk of eating disorders How food allergies and fear can lead to disordered relationships with food  Why safety is the key to hormone regulation Is intermittent fasting a dangerous practice? The benefits of practices like grounding, Reiki, and acupuncture for overcoming anxiety and feeling safe in the body  The importance of self-reliance in healing, and the role of practitioners in guiding their clients toward self-awareness What you need to focus on when implementing intuitive eating The unique challenges that highly sensitive people are likely to face Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Michelle Shapiro On her website Quiet the Diet Podcast The Highly Sensitive Body Hub

I am excited to connect with Dr. Nicola Sykes today. Dr. Sykes received her Ph.D. in Computational Biology from MIT. After experiencing hypothalamic amenorrhea and discovering a shortage of information about the condition in the public domain, she wrote a comprehensive guide to help people understand it and recover.In our discussion today, we dive into the nature of hypothalamic amenorrhea and explore its physiology. We address the effects of amenorrhea on eating habits, discuss caloric restrictions, fasting, exercise, and chronic stress, clarify the distinctions between eating disorders and disordered eating, and examine the role of genetics. Dr. Sykes also explains why she does not believe in post-pill amenorrhea, and our conversation touches on differentiators with polycystic ovarian syndrome, symptoms, and lab evaluations.  Given the frequent concerns from listeners about losing their menstrual cycles, this conversation with Dr. Sykes promises to be particularly valuable for those affected by prolonged fasting and similar issues.IN THIS EPISODE YOU WILL LEARN: Dr. Sykes explains what hypothalamic amenorrhea is and why it is essential for women to understand it How a lack of exercise and energy deficits can impact menstruation Why we must support our bodies with exercise and proper nutrition rather than focusing on weight loss How stress impacts the body, particularly during perimenopause and menopause Why rest and recovery are essential when doing high-intensity workouts How we need to eat enjoyable foods and focus on moderation instead of striving for an ideal standard How disordered eating differs from eating disorders The difference between hypothalamic amenorrhea and PCOS Some common symptoms of hormone imbalance The benefits of tracking menstrual and ovulation cycles Bio:Dr Sykes (formerly Rinaldi) has a PhD in computational biology from MIT. After experiencing hypothalamic amenorrhea herself and finding a lack of information about the condition in the public sphere, she set out to write a comprehensive guide to understanding the condition and how to recover. Her book, "No Period. Now What?" has helped thousands of people recover from missing periods and better understand their bodies and hormonal systems. The book has been translated into multiple languages and serves as a guide for numerous dietitians and medical professionals helping those experiencing missing periods.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Nicola Sykes On her website Instagram  Support group Buy ebook: No Period. Now what? Schedule a one-on-one session with Dr. Sykes   

I am excited to connect with Dr. Lara Briden today! She is one of my favorite naturopathic doctors and the author of the bestselling books Period Repair Manual and Hormone Repair Manual. She has 25 years of experience in women's health, and she currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.Dr. Briden is a wealth of information! She brings a fresh perspective and a positive voice to the health and wellness space, and I often recommend her book, Hormone Repair Manual, to my clients and patients. Today, she and I dive into her background as an evolutionary biologist and discuss how she became passionate about supporting women and advocating for them throughout their lifetime. We talk about perspectives on aging, what the second puberty (perimenopause) is, and the impact of histamine, mass-cell granulation, and estrogen. We discuss fat redistribution in middle age and the loss of insulin sensitivity. We speak about how using alcohol impacts brain health, sleep, the gut microbiome, appetite, cravings, and hinders estrogen metabolism. We also touch on ways to address dysfunctional uterine bleeding in middle age and explain how to advocate for your health, how middle-age impacts the nervous system, and the role of inflammatory foods, including dairy. I hope you enjoy our discussion as much as I did! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Briden talks about her background as an evolutionary biologist and how she changed her career and became an advocate for women’s health. Many women fear the process of aging. Dr. Briden and I talk about women’s mindsets and their perspectives on aging.  Why is there so little awareness about perimenopause? Dr. Briden defines menopause and discusses the timeframe in which some women experience perimenopause symptoms. How can ongoing hormonal fluctuations during perimenopause, or second puberty, increase the likelihood of women having issues with a histamine response? Dr. Briden talks about fat redistribution in middle age and explains why women need to stay on top of it from a metabolic perspective. How can our modern-day lifestyle make the metabolic shift women experience in menopause even more challenging? Dr. Briden talks about natural treatments and hormone therapies to lighten the flow of the extremely heavy periods that some women experience during perimenopause. Dr. Briden discusses the connection between cow dairy and an inflammatory reaction in some people. Women need to understand what happens in their bodies when they have either a partial or a full hysterectomy. Dr. Briden talks about estrogen and brain health. How does alcohol affect the body? What are the best options with the fewest side effects for hormone therapy for women? Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Lara Briden On her website   On Facebook, Instagram, and Twitter: https://twitter.com/LaraBriden  Dr. Briden’s blog  Dr. Briden’s podcast Books mentioned:Period Repair Manual (for women in their 20s and 30s) by Dr. Lara BridenHormone Repair Manual (for women of 40-plus) by Dr. Lara bridenFree download of the first two chapters of both Dr. Lara Briden’s booksThe XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi, PhD

Dr. Tyna Moore, a naturopathic physician and chiropractor, shares her insights on the growing use of GLP-1 medications for weight loss and metabolic health. She uncovers the alarming state of metabolic health in the U.S., attributing it to factors like poor nutrition and a sedentary lifestyle. Dr. Moore debunks myths surrounding GLP-1 drugs, elaborating on their neurological benefits and their role during menopause. She emphasizes the need for personalized treatment approaches and the importance of strength training in combating aging.

I am delighted to have Dr. Donald Vega joining me as my guest for today’s podcast episode. Dr. Vega is a Costa Rican-based registered dietitian, strength and conditioning specialist, and lifestyle mentor with more than two decades of experience promoting metabolic health. His latest book, The Science of Losing Weight, has been a valuable resource for countless individuals seeking to improve their metabolic health. Dr. Vega brings a wealth of expertise to today’s conversation. In our discussion, we explore the multifaceted role that lifestyle plays in fostering metabolic health, touching on topics like the influence of sunlight and blue light therapies, the importance of high-quality sleep, and why diets fail to work. We discuss the impact of mindset, oxytocin, and gratitude on our personal growth, also looking into the intriguing concept of cold hormesis and how autoimmune disorders and trauma can affect our overall health, in addition to many other informative and relevant topics.IN THIS EPISODE YOU WILL LEARN: Why are people struggling more with weight loss resistance now than ever before? How sleep deprivation impacts weight-loss resistance and overall health How exposure to artificial light affects brain function and energy consumption The benefits of morning exposure to blue light and sunlight   The role of Vitamin D in immune function How stress and inflammation in the gut can prevent weight loss and muscle gain How acts of kindness impact our emotional well-being How hormetic stressors like cold exposure improve our metabolic health Why cold exposure can bypass the need for exercise How deep breathing changes our brainwaves, leading to creativity and problem-solving Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Donald Vega On his website Spanish-speaking listeners can find Dr. Vega on social media @kilosophy The Science of Losing Weight is available on Amazon