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

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   

I am thrilled to have Dr. Ken Berry joining me on the podcast for the third time today. He was with me before on episodes 111 and 139.Dr. Berry is a physician, best-selling author, and passionate health advocate with a no-nonsense approach to health and wellness. He has been practicing at the Berry Clinics since 2003 and is an active community member. He has written two books, Lies My Doctor Told Me and the recently published Kicking Ass After Fifty, in addition to various other resources, including Common Sense Labs Today. He also has a YouTube channel, serving over 2 million subscribers- one of my favorite go-to resources for my patients. In our conversation today, we dive into the latest Lancet research on the impact of a diabetes diagnosis on life expectancy, along with insights from the American Diabetes Association regarding the costs of diabetes care. We discuss the need for proper diagnostic modalities to identify insulin resistance earlier and the labs Dr. Berry uses in his practice for identifying those at risk. We explore the recently recognized American Heart Association syndrome, CKM (Cardiovascular Kidney Metabolic Syndrome), and the role of GLP agonists, continuous glucose monitors, and glucometers. Dr. Berry also shares his views on plant-based diets, proper diets, and more. IN THIS EPISODE YOU WILL LEARN: Why does metabolic health continue to deteriorate in most of the general population?  The staggering amount of disposable plastic used within the healthcare industry The importance of fasting insulin levels when diagnosing metabolic disease Why are blood tests essential for determining metabolic health? The benefits of glucometers and continuous glucose monitors for metabolic health How Dr. Berry’s health improved after following a specific diet and measuring his lab results for a month How misinformation gets spread within the health and wellness industry Why are doctors not informing their patients about the absence of long-term studies and deluding them with false information? The long-term effects of Semaglutide on the body  How a proper diet can naturally lower lipid levels The limitations of the germ model for treating chronic diseases  Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Ken Berry On YouTube Instagram, Facebook Twitter Dr. Berry’s booksLies My Doctor Told Me Kicking Ass After 50   Common Sense Labs Dr. Berry’s Private CommunityPhdhealth.communityMedical News article MentionedHere’s What to Know About Cardiovascular-Kidney-Metabolic Syndrome, Newly Defined by the AHA  Previous Episodes Featuring Dr. Ken BerryEp. 111 – Is The Keto Diet The Proper Human Diet? – with Dr. Ken BerryEp. 139 – Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry

I am thrilled today to have the opportunity to speak with Dr. Vonda Wright, a practicing double-boarded orthopedic sports surgeon who has positioned herself at the intersection of longevity, women's health, and performance. Dr. Wright is a great advocate for women's health, well-known and highly regarded for her frequent media appearances and thought leadership. In our discussion, we cover the importance of menopausal literacy and the impact of musculoskeletal syndrome in menopause, focusing on the critical decade, bone health, risk factors, and how to assess muscle strength. Dr. Wright shares her formula for strength training, and we explore the benefits of Zone 2 sprint training, examining the importance of V02-Max testing, particularly for frail individuals. We also address common musculoskeletal issues and essential lifestyle practices for maintaining orthopedic health. This insightful conversation with Dr. Vonda Wright is one of my top picks on the podcast. I know you will love it!IN THIS EPISODE YOU WILL LEARN: What menopausal literacy means The symptoms of musculoskeletal syndrome during menopause The roles estrogen and testosterone play in the musculoskeletal system Why it is essential to focus on your health and notice any hormonal changes in the critical decade between the ages of 35 and 45  How the loss of loss of muscle mass and strength can lead to frailty and a risk of falling in middle-aged patients Why women must base their decisions regarding estrogen on facts The benefits of making smart nutrition, exercise, and sleep your priorities The exercise Dr. Wright recommends for improving cardiovascular fitness How weightlifting and trampoline rebounding in midlife supports bone health  How to use how to use V02 Max data to track your fitness level Some essential nutritional factors for supporting midlife health  Bio:Dr. Wright is a practicing double-boarded Orthopaedic Sports Surgeon, Author, Speaker, Researcher, and Innovator whose work stands at the intersection of Longevity / Women’s Health / Performance. Widely recognized for her thought leadership, Dr Wright is a frequent media and conference expert. Her innovative science-based approach is changing the lives of millions in mid-life.Dr Wright practices in Lake Nona, Florida, and is the founder and CEO of Precision Longevity.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Vonda Wright On her website On Facebook Instagram X.com LinkedIn Leave a message on VIP Phone Number (407)-232-2334

Today, I am delighted to reconnect with my friend colleague Teri Cochrane, who previously joined me for episodes 56 and 201. Teri is a decoder of the human body, entrepreneur, speaker, and advisor. In her novel approach to integrative health, honed through decades of clinical experience and exceptional client outcomes, she focuses on the dynamic nature of individual health, incorporating insights from epigenetics, biochemistry, quantum physics, and nutrition.We begin our conversation today by diving into health sovereignty. We discuss the disrupted mirror effect and the standard American diet, exploring the impact of mold and mycotoxins, glyphosate, amyloids, and oxalates, and identifying foods to avoid. We examine the benefits of the game and wildaterian diets, looking at the challenges of weight loss resistance, the concept of the dirty cupcake, and the psychology of eating.I am sure you will find this informative discussion with Teri Cochrane enlightening and enjoyable.IN THIS EPISODE YOU WILL LEARN: Why it is essential to get actively involved in your health and wellness, particularly in the post-pandemic environment What spike proteins represent, and how they can affect you Teri explains the disrupted mirror effect Which foods are the amyloid-rich foods we should avoid? How all metabolic diseases in the US stem from the food we eat, what we wear, and what we use in our environment How mold and mycotoxins impact our health The problem with industrialized farming How oral probiotics increase our histamine load The benefits of consuming wild-sourced protein Some creative ways to make better food choices Which supplements are the best ones? Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Teri Cochrane On her website Instagram Facebook TikTok  Book MentionedThe Wildaterian Diet: Living as Nature Intended on AmazonPrevious Episodes MentionedEpisode 56: The Cochrane Method and Bioindividuality Ep. 201-The Connection Between Genes, Detoxification, Hormones, and Immune Function

I am delighted to have my good friend and fan-favorite, Dr. Tabatha Barber, joining me again to share her wisdom on the podcast! Dr. Tabatha is a triple board-certified OB/GYN specializing in menopause and functional medicine. She has a wonderful podcast called The Gutsy Gynecologist Show and is often referred to affectionately as the Gutsy Gynecologist. Dr. Tabatha was with me in two previous podcast episodes, #206 and #212, and both are in the top twenty downloaded podcasts in the last 18 months!Many women suffer unnecessarily when going through perimenopause and menopause. Dr. Tabatha and I have an AMA (Ask Me Anything) episode today. We discuss weight gain related to perimenopause and menopause, issues with estrogen replacement therapy, how libido can be impacted by many different factors, how to address a partial hysterectomy and HRT, and bioidenticals versus synthetic hormones. We also get into lab work, skin reactions relative to perimenopause and menopause, emotional eating, leptin resistance, and many other topics. I’m grateful for all the great questions and have no doubt this episode with Dr. Tabatha will be another fan-favorite!IN THIS EPISODE YOU WILL LEARN: Why do too much estrogen and too little estrogen both cause weight gain?  How fragrances and plastic contribute to the imbalance between estrogen and progesterone. How changing to organic tampons and pads, or using a Diva cup, can be a game-changer for women. Should women who have had a partial hysterectomy and are on HRT still check progesterone and testosterone levels and fast like a post-menopausal female? Dr. Tabatha shares her thoughts on plain estradiol versus Biest and Triest. Dr. Tabatha offers her recommendations for a healthy 48-year-old female with zero libido. What can a 17-year-old with high testosterone do to get her testosterone level within the normal range? Is there a biological or mindset issue at play if you never feel full and always want to eat, irrespective of how healthy or satisfying the foods you eat are? The benefits of fasting.  What can we do to support our pelvic joints? How do our hormones affect our skin? Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Dr. Tabatha BarberOn her websiteThe Gutsy Gynecologist ShowPrevious Episodes Mentioned:Episode 206 Pt 1: A Deep Dive into Perimenopause- Hormonal Imbalances and Birth Control with Dr. Tabatha BarberEpisode 212 Pt. 2: A Deep Dive into Hormonal Imbalances and Menopause with Dr. Tabatha BarberBooks mentioned:The XX Brain by Lisa Mosconi

Today, I am privileged to speak with Dr. Rocio Salas-Whalen. She is a triple board-certified physician with extensive expertise in all aspects of endocrinology, focusing on women's health and obesity. Dr. Salas-Whalen believes that effective care should be tailored to the specific needs of each individual, as every patient is unique. In our discussion today, we explore the obesity epidemic, challenging the notion that obesity is simply a lifestyle-driven disease. We examine various factors contributing to obesity, clarifying why BMI is ineffective for assessing body composition and discussing the implications of sarcopenic obesity and visceral fat. Dr. Salas-Whalen offers valuable insights into the specific issues faced by perimenopausal and menopausal women, including the role of hormone replacement therapy and the increasing use of medications like GLP-1s. She emphasizes the complexity of weight loss, advocating for responsible prescribing and recognizing that obesity is controllable yet not curable. I trust that you will love this conversation with Dr. Rocio Salas-Whalen and find it both enlightening and informative. Stay tuned for more.IN THIS EPISODE YOU WILL LEARN: The five causes of obesity How portion sizes are distorted in the US, leading to overeating and obesity Why BMI is an outdated tool and not the gold standard for body composition Why education on reading labels and making healthier choices is essential  What is sarcopenic obesity? Why visceral fat is more problematic than subcutaneous fat How HRT can improve body composition  Why it is essential to find a practitioner who aligns with your goals and values How so many women struggle with self-care and advocating for themselves Why strength training and increasing protein intake are essential for middle-aged women struggling with weight loss resistance How obesity medications have evolved over time How GLP-1 medication can help those struggling with binge eating and weight management Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Rocio Salas-Whalen On her website Instagram

I am thrilled to have Dr. Nick Norwitz, a researcher-educator on a mission to mainstream metabolic health, joining me today. Dr. Norwitz is a Dartmouth College graduate who completed his Ph.D in metabolism at Oxford University before attending Harvard Medical School to complete his MD. Dr. Norwitz is passionate about teaching and encourages everyone to join the growing camp of metabolic health enthusiasts who will be instrumental in changing the world. In today's conversation, we explore the complex and controversial world of non-nutritive sweeteners, covering several topics, including the effects of allulose on PCOS, metabolic medicine, and the research on how gut sensor cells impact our preference for sugar over sweeteners. We look into studies on sucralose, commonly known as Splenda, and Dr. Norwitz shares insights from his Oreo LDL reduction experiment. We also touch on our human tendency toward simplicity and confirmation bias, the importance of bio-individuality, and the concept of N=1 medicine.Dr. Norwitz is committed to remaining curious. He will return to the podcast later this year to share more about the research on metabolic health, muscle, and metabolism. I know you will love this discussion, so stay tuned for more.IN THIS EPISODE YOU WILL LEARN: How the different molecules that exist within various types of non-nutritive sweeteners impact our biology Dr. Norwitz explains how his view on non-nutritive sweeteners has shifted over time. Why is allulose such a unique non-nutritive sweetener? How the brain can distinguish between different sweetener molecules, and why that can drive changes in behavior   Dr. Norwitz explains how the hypothesis that sucralose may cause insulin resistance, was proven incorrect. Why some non-nutritive sweeteners may be more problematic than others Dr. Norwitz shares his approach to creating engaging social media content and discusses his famous Oreo versus statin experiments. Why Dr. Norwitz believes that there should be more studies on lean mass hyper-responders How dietary changes affect LDL cholesterol levels What is N=1 medicine? Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Nick Norwitz X/Twitter YouTube Instagram LinkedIn Threads FaceBook Weekly Newsletter

I have the honor of reconnecting with Dr. Mindy Pelz today. She was with me before on podcasts 113 and 184.Dr. Mindy Pelz, D.C is a bestselling author, keynote speaker, and nutrition and functional health expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Her popular YouTube channel (which just celebrated 23 million lifetime views) regularly updates followers on the latest science-backed tools and techniques to help them reset their health. She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books; The Menopause Reset, The Reset Factor, and The Reset Kitchen, and her current book published with Hay House, Fast Like a Girl, is available for pre-order. Dr. Mindy has appeared on national shows like Extra TV and The Doctors and has been featured in Muscle & Fitness, Well + Good, SHEknows, Healthline, and more. For this episode, I have a new format of ask me anything questions and answers. Dr. Mindy and I answer many of the questions women have sent in about nutrition, navigating fasting, electrolytes, and estrogen and progesterone-promoting foods. We discuss perimenopause, PMDD and hormonal fluctuations, carbohydrates, hormesis, the parasympathetic nervous system, and magnesium. We get into the impact of fasting on the liver, changes in our cycle, and the need for liver and gallbladder support. We also answer several questions about troubleshooting and talk about Dr. Mindy’s new book, Fast Like a Girl. I hope you enjoy our new format and listening to today’s discussion with Dr. Mindy Pelz.IN THIS EPISODE YOU WILL LEARN: Should fermented foods (sauerkraut) be eaten first or at the end of a meal? When indulging in something sweet from time to time, is it better to use organic sugar or honey than agave? Or is pure stevia preferable? Which foods are beneficial for progesterone production? Is there a way to prevent cravings for salty or sweet snacks after dinner? Some tips to make losing five to ten pounds a bit easier. Are products with zero carbs and zero sugars suitable for fasting if they have a sweet taste? Some simple ways to relieve the symptoms of PMDD (Premenstrual Dysmorphic Disorder). When is the best time for a perimenopausal woman who suffers from anxiety and irritability before getting her period to use progesterone cream? Should a woman in perimenopause keep a twelve-hour fasting window until her period starts, even when her cycle is unpredictable? What happens if she skips a cycle? Dr. Mindy and I share our opinions on Ozempic (Semaglutide). What nutritional information should people look at if they have high cholesterol that cannot be explained? How can lifestyle changes allow people to avoid having to take statins? What should you do if you become fatigued when fasting? What does it mean if you start losing your hair when you fast? Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s website Connect with Dr. Mindy PelzOn her websiteInstagramYouTubeFacebookGet your copy of Dr. Mindy Pelz’s new book, Fast Like a Girl.Previous Episodes MentionedPodcast 113- How to Survive the Ups and Downs of MenopausePodcast 184 – Hormonal Symptoms Don’t Have To Be a Result of Aging