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

Today I am happy to share the second of my two conversations with Dr. Tabatha Barber. Dr. Barber is a triple board-certified OB-Gyn menopause and functional medicine expert. She is also known as The Gutsy Gynecologist.Dr. Barber is the kind of healthcare provider we are all looking for! She answers all the questions that women are often afraid to ask. In this episode, she and I dive into menopause. We talk about the myths surrounding GYN care, the issues with the Women’s Health Initiative study, how that has adversely impacted female hormonal health care over the last twenty years, and hormone replacement therapy options versus navigating natural menopause therapies. We compare the impact of hormone replacement therapy on our bone, brain, and heart health with not using it. We discuss tobacco use and endocrine-disrupting chemicals, statistics around skipped cycles, and the predictors for who will navigate the menopause transition with fewer issues. We talk about extreme stress and being underweight, how that can push women into menopause earlier, and the physical changes we can anticipate, including muscle-loss, vasomotor symptoms, and vulvar-vaginal symptoms. We also touch on bladder incontinence, overactive bladders, and prolapses.I know this episode will be valuable for you, and there will definitely be a third episode with Dr. Barber! I hope you enjoy listening to today’s conversation! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Barber dispels some myths around GYN care and explains the importance of making informed decisions about bio-identical hormone replacement therapy. How can menopause impact women’s brain health? Some problems with the findings of the Women’s Health Initiative study. What happens to their eggs when women go into menopause? Women need to realize that aging does not cause heavy periods. Intermittent fasting can ease the transition into menopause. How can being underweight, smoking, and stress cause women to go into menopause at a younger age? The physical changes women can expect with menopause. Women need to understand that their sex hormones need high-quality fats.  Dr. Barber shares her thoughts on vasomotor symptoms.  What causes an overactive bladder? Dr. Barber talks about vulvar-vaginal and bladder issues in menopause. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Tabatha Barber On her website The Gutsy Gynecologist Show On Instagram and TikTok Books mentioned:Estrogen Matters by Avrum Bluming and Carol TavrisThe XX Brain by Lisa Mosconi

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 all bookstores.

I am delighted to connect with Dr. Amie Hornaman today! Dr. Amie, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization.  When she was in her twenties, Dr. Amie did competitive fitness modeling. She had to work extremely hard to get herself in shape to compete in shows. While preparing for one of the shows, she started gaining weight instead of losing, so she went to the doctor. She ended up seeing many different doctors, all of whom misdiagnosed her. She continued searching until she eventually found a functional integrative practitioner who did the right tests, saved her life, became her mentor, and changed the entire trajectory of her career!In this episode, Dr. Amie and I dive into thyroid health, the role of specific lab testing, and why checking reverse T3 is so important. We discuss molecular mimicry, weight-loss resistance, and why women need to check testosterone. We also talk about the controversy around iodine and discuss low-dose naltrexone, and the use of berberine, chromium, and inositol.I hope you gain as much from this episode as I did!IN THIS EPISODE YOU WILL LEARN: How did Dr. Amie become so passionate about the thyroid? Some of the tests that traditional healthcare providers are not doing, that Dr. Amie commonly requires for her patients. It is possible to have an autoimmune thyroid issue and have negative antibodies. Dr. Amie discusses the role of reverse T3. Some common clinical reasons individuals tend to struggle with high reverse T3. Dr. Amie talks about molecular mimicry and explains how gluten can impact the thyroid, exacerbate autoimmune disorders, and cause a leaky gut. Why some people did not feel any better following a gluten-free diet when the gluten-free diet first came out. Eating less processed foods is generally the best way to support your physical health and maintain metabolic flexibility. Some potential causes of weight-loss resistance in women. For many women, testosterone is the missing link. Problems with the Women’s Health Initiative Study. Dr. Amie shares her thoughts on iodine, LDN, and berberine. Bio:Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization. After her own experience of insufferable symptoms, misdiagnoses, and improper treatment, Dr. Amie set out to help others who she KNEW were going through the same set of frustrations and who were on the same medical roller coaster. She grabs your hand, gives you answers about your health that no one has told you, and gives you the actual tools and personalized treatment to fix you. What makes her program unique is the extra support and accessibility that you can’t find anywhere else. That’s the transformational journey. With a focus on optimizing thyroid and hormone function, and thus optimizing her patients, Dr. Amie looks at you as a unique individual and not JUST a lab value. She examines all factors that tie into thyroid dysfunction and thyroid symptoms and FIXES you to give you your life back. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Amie Hornaman On her website On Facebook and Instagram On YouTube On the Thyroid Fixer Podcast  Books mentioned:Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Avrum Bluming and Carol TavrisThe XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi

I am delighted to have Dr. Bindiya Gandhi joining me today! Dr. Bindiya is a Double Board Certified Family Physician & Integrative Medicine Practitioner with expertise in Functional & Holistic Medicine. She is also a Certified Yoga Instructor & Reiki Master and trained in obesity management. Dr. Bindiya is passionate about intertwining western medicine & yoga to heal the mind, body, and soul. Her mission is to educate, empower, and inspire people to live healthier lifestyles!Dr. Bindiya struggled with various health issues while doing her residency. She had acne, menstrual irregularities, and unexpectedly started gaining weight. She also suffered from migraines, developed a rash on her face that would not go away, and discovered that she had celiac disease. Later, when trying to become pregnant, she realized that there was more to fertility than what she had learned in medical school. Now, she helps women with weight-loss resistance and fertility issues by addressing leptin. Leptin is the key satiety hormone. In this episode, Dr. Bindiya and I dive into why leptin is vital from a metabolic health perspective. We talk about what leads to leptin resistance and the impact of leptin on the body. We get into detoxification and how a dysregulated gut microbiome can influence food choices. We discuss inflammatory markers, the importance of protein, and why stress reduction is vital. We share tips for working towards better anti-inflammatory choices and some simple ways to tap into the parasympathetic nervous system. We also explain why you need to avoid too much fruit and over-fasting, and we clear up some common mid-life misconceptions.As we record this podcast, Dr. Bindiya is two weeks away from the delivery date of her third baby! I hope you gain a lot from today’s illuminating conversation with her! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN How Dr. Bindiya became interested in and passionate about helping her patients understand metabolic flexibility and leptin resistance. What is leptin, and why is it important from a metabolic health perspective? How does yo-yo dieting mess up the metabolism? You need just the right amount of leptin in your body. Dr. Bindiya talks about the impacts of leptin. What happens when your leptin levels are low? Some of the more common tests Dr. Bindiya uses to help support her patients Weight loss resistance can sometimes indicate that your body is storing toxins from the environment, food, or personal care products. Dr. Bindiya talks about the importance of detoxification. If you think you might be leptin resistant, you can do the quiz on Dr. Bindiya’s website How can your gut microbiome influence many of your food choices?  Why do you need to pay attention to your inflammatory markers? You can reduce stress to address leptin resistance. Some of my favorite simple and free ways to tap into the parasympathetic nervous system Some tips for working towards better anti-inflammatory choices Why getting enough protein is vital. Some common mid-life misconceptions Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Bindiya Gandhi On her website Take Dr. Bindiya’s quiz

I have the honor of connecting with James Nestor today! James is a science journalist and author of the book Breath. Breath was one of my favorite books to read in 2021! It was awarded the prize for Best General Nonfiction Book of 2020 by the American Society of Journalists and Authors and shortlisted for the Royal Society Best Science book of 2020. It explores the million-year-long history of how humans have lost the ability to breathe properly and why we suffer from issues like snoring, sleep apnea, asthma, autoimmune disease, and allergies.James traveled the world in his effort to figure out what went wrong and how to fix our ability to breathe properly. He did not discover the answers in pulmonology labs but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo.In this episode, James and I dive into how humans have become poor breathers and how crooked teeth contribute to poor breathing. We discuss the nasal anatomy and the impact it has on poor breathing. We talk about alternate nostril breathing, the vagus nerve, the anatomical changes that occur with aging, how overeaters become over-breathers, chewing, and how our palates and facial bones have evolved and changed. We also get into James’s experience in the Paris catacombs and the impact of breathwork on the autonomic nervous system. I hope you enjoy listening to this conversation as much as I did recording it! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: How have the structural changes in our bodies impacted our quality of breathing? The importance of having a proper deep sleep.  The association between obligate mouth breathing and getting up at night to urinate. James talks about nasal erections and the effects of alternate nostril breathing on the body. James talks about the vagus nerve and explains the concept of vagal tone. Why do overeaters tend to become over-breathers? Poor breathing can lead to poor sleep quality, which can cause metabolic imbalance. What can you do to proactively impact the stimulation of facial bone remodeling if your mouth is too small or you have crooked teeth? James talks about his experience of crawling around in the Paris catacombs. What has been driving the changes in the anatomy of our faces? The importance of chewing stress. Chewing can play a role in how we look, how we breathe, and how our brain functions.  James explains the significance of the empty nose syndrome. How proper breathing impacts the body and the benefits of breathing techniques. James talks about carbon dioxide therapy. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with James Nestor  On his website     On Instagram  

Dr. Barr joins me on this episode and I am thrilled! Dr. Barr is a dual board-certified dermatologist and menopause specialist. She is a prominent leader in women's medicine, creating a bridge between hormones, skin, and mind-body medicine to optimize the mid-life experiences of women. She is a fierce patient advocate dedicated to uncovering the root cause of hormonal imbalances. Dr. Barr empowers women worldwide to take control of their health and hormones in menopause. Dr. Barr takes a different approach to skin health. She realized that as women head north of thirty-five, the emphasis is always on the concept of anti-aging and finding ways to camouflage the effects of aging. So she helps women appreciate that their skin can be an ally because it can help them understand what happens in their bodies and empower them to make the changes that are within their control.In this episode, Dr. Barr and I unpack the changes that happen to women's skin from the age of thirty-five onward. We dive into skin physiology, the impact of hormones, and the changes that occur as we age. Dr. Barr explains how our skin reflects our physical, mental, and emotional well-being and talks about progesterone, stress, and regulating the nervous system. We discuss Botox, self-love, the social conditioning of women, the benefits of breath-work, getting enough sleep, and taking the time to enjoy yourself. We talk about psoriasis, food, choosing the best skin care products, and caring for your skin, and Dr. Barr shares her thoughts on skin peels, lasers, and bio-identical hormone supplementation.I hope you gain a lot from this insightful conversation with Dr. Barr! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: What motivated Dr. Barr to help women navigate middle age and beyond? Dr. Barr unpacks skin physiology, the impact of hormones on the skin and hair, and the changes occurring in our skin throughout our lives. How does our skin reflect our physical, mental, and emotional well-being? The impact of progesterone on the skin and hair. The impact of stress.  The importance of regulating your nervous system. How you see yourself will impact what shows up on your skin. How to make your skin your greatest ally. How can breath-work and rest help your skin repair, recover, and rejuvenate? Some skincare tips.  Navigating the choices around cleaner and safer skincare products. Dr. Barr shares her thoughts on skin peels, laser procedures, and bio-identical hormone supplementation.   Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Keira BarrSocial: IG: https://www.instagram.com/drkeirabarrLinkedin: https://www.linkedin.com/in/keirabarr/Website: https://www.drkeirabarr.comBook: The Skin WhispererBooks mentioned: Breath: The New Science of a Lost Art by James NestorEstrogen Matters by Avrum BlumingThe XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa MosconiResources mentioned:Environmental Working Group

Today, I feel honored to share the first of two episodes with one of my favorite women in the health and wellness space! Dr. Tabatha Barber is a triple board-certified OB-Gyn specializing in perimenopause, menopause, and functional medicine. She is often affectionately referred to as the Gutsy Gynecologist, and she has a wonderful podcast called The Gutsy Gynecologist Show.Dr. Barber is speaking out on behalf of middle-aged women! She does not focus on any specific age group because she prefers to think about women on a continuum. In this episode, she talks with me about perimenopause, lifestyle management, and navigating the transition to middle age. We discuss the impact of oral contraceptives, their effect on the gut microbiome, and informed consent. We talk about vitamin and mineral depletion and therapies typically used in middle age- including IUDs, ablations, and hysterectomies. We dive into how to navigate cycle mapping and successfully integrate intermittent fasting during perimenopause. We also briefly touch on how to manage vasomotor symptoms. I hope you will gain a lot from this invaluable podcast! We will be sharing the second part of this show later this summer. Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Barber explains what inspired her to help and support women throughout their lifetime. What changes happen in women's bodies as they move past the peak fertility years?   How do we prepare for the time when our bodies are no longer fertile? It is vital to make the connection between gut health and gynecological health. The issue with birth control pills. How can women who have IUDs, or those who have had an ablation or a hysterectomy and still have their ovaries, understand where they are in their cycle? Why is so little research done on women, and why are women not getting the care they deserve from their medical practitioners? Problems that exist within the current medical system. Women need to ask their health care providers “why?”. How to manage vasomotor symptoms. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Tabatha Barber On her website The Gutsy Gynecologist Show On Instagram and TikTok

I am delighted to have the opportunity to connect with Dr. Rick Johnson today! Dr. Johnson is a Professor of Medicine at the University of Colorado and is a clinician and researcher. He is an international expert on sugar and fructose and has made many discoveries on how sugar and fructose play a role in obesity and diabetes. Dr. Johnson is a gracious, humble, and brilliant man! He is also extremely curious and loves diving into things! As well as running a clinical practice, he has been doing medical research throughout his career. In this episode, we talk about his new book, Nature Wants Us to Be Fat. We get into how his curiosity has fueled his entire medical career, and talk about the intricate connection between fructose, weight gain, and re-gaining weight. We discuss the impact of obesity and hormonal regulation and how fructose lowers the ATP and impacts the mitochondria. We talk about artificial sweeteners, the polyol pathway, and uric acid. We dive into dehydration and explain how it can create fructose in the body. We also talk about the impact of alcohol and the Switch Diet.I hope you enjoy listening to our conversation as much as I did while recording it! Stay tuned to find out all you need to know about the biological switch that drives obesity!IN THIS EPISODE YOU WILL LEARN: What led Dr. Johnson to write the book Nature Wants Us to Be Fat? The role hibernation plays in the metabolic health of wild animals. How being mildly overweight can sometimes be associated with living longer. Dr. Johnson shares his thoughts on the CICO (Calories In Calories Out) model and explains how weight gain and obesity are driven by more than just calories.  The role fructose plays in weight gain and metabolic disease. The association between sugar and obesity can be traced a long way back in human history. How do some foods make us hungrier and less active? Dr. Johnson talks about the breakthrough that occurred after the hormone leptin was discovered. How fructose impacts the ATP (the energy sparked in a cell) and triggers weight gain.  Why fasting and low carb diets can help to cure obesity and maintain weight loss and overall health. What is dehydration, and why is it so significant? How salt- specifically sodium chloride, impacts weight gain. What happens in the body when we consume alcohol? There is a link between the craving for alcohol and the sugar craving. Dr. Johnson talks about the Switch Diet. He explains what it is and what it incorporates. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Rick Johnson On his website  On Instagram and Twitter  

I am delighted to have Joel Greene, one of my favorite biohackers, joining me today! Joel is very well-known in the health and fitness community! He is knowledgeable and passionate about science, and he has some fresh and distinctive notions about the gut microbiome and weight loss. Joel is the author of The Immunity Code. He has figured out different ways for us to focus on our gut microbiome and immune function while targeting specific pathways in the body that could amplify our results for body composition and various other things. In this episode, we dive into common ideologies and dogma, diet variations, and how the second law of thermodynamics relates to food. We discuss calories in calories out, the health of the gut microbiome, dysbiosis, inflammation, butyrate, fasting amplifications, and the concept of reductionism. Joel also shares some hacks for overall wellness and better sleep quality, and I talk briefly about my background and health journey. Tune into today's fascinating conversation with Joel Greene to learn how to optimize your health with very little effort!  IN THIS EPISODE YOU WILL LEARN: What motivated Joel to move from being an interval trainer with Olympic lifting to where he is today.   There is an ongoing debate amongst scientists around calories in calories out.  How he relates the second law of thermodynamics to food and body composition. Maintaining a healthy lifestyle is vital for sustained metabolic health. Why people should eat whatever they want, from time to time to get their desired outcomes There are both positives and negatives to following a low-carb diet. There is a good rationale for being flexible and mixing things up in your diet. The Immunity Code is all about doing things that yield big results and require little effort.  Joel talks about the main tenets of The Immunity Code.  The myriad benefits of increasing the populations of certain species of “lean” bacteria in the gut. Joel shares his thoughts on butyrate. The right way to re-introduce fiber when recovering from dysbiosis. The benefits of amplified fasting.  Joel unpacks the concept of pexophagy. You can use ice and menthol to change your body composition. Some effective hacks for better sleep. Joel discusses reductionism. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Joel Greene On his website Find The Immunity Code on Amazon

I have the honor of connecting with Gabby Bernstein today! Gabby is a spiritual teacher, motivational speaker, and catalyst for profound inner change. She recently launched her latest book, the New York Times bestseller, Happy Days. Gabby has been transforming lives- including her own for more than sixteen years. She is a number 1 New York Times best-selling author. She has written nine books, including The Universe Has Your Back, Super Attractor, and her latest, Happy Days. In her weekly podcast, Dear Gabby, she offers real-time coaching, straight talk, and conversations about personal growth and spirituality with unique and inspiring guests.In this episode, Gabby and I dive into undoing the patterns that made us feel unworthy of love. We discuss the impact that big and little T traumas have on the brain, how our coping mechanisms could reflect the traumas we experienced, and the value of supporting the autonomic nervous system- specifically the sympathetic overdrive, which is a chronic state of hyper-arousal. We also discuss the effects of shame and how it clouds our perspective on the experiences we have had, and talk about using compassion as the antidote.  I hope you enjoy today’s conversation with Gabby Bernstein! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Noticing the patterns that keep us stuck in our lives is the first step to undoing those patterns. Why is it easier for people to stay stuck in their patterns than change them? How shame keeps us locked into painful patterns in our lives. Gabby talks about trauma and explains why everyone in the world today is traumatized. Using compassion as the antidote to shame. Creating a boundary of distance can help us view people through the lens of compassion rather than the lens of shame or blame. Addiction is an extreme way of managing impermissible trauma. How can those who grew up in traumatic circumstances change the course of their children?  The most important thing we can do for our children is to create a secure environment in which they can grow up. The book, Happy Days, is about re-parenting yourself so that you can heal the traumas of your past and undo the generational cycles. Gabby discusses tools and proactive practices for addressing trauma or uncomfortable feelings you may be experiencing from your past. About Gabby’s new book, Happy DaysGabby has long been loved by her readers as a spiritual teacher, motivational speaker, and catalyst for profound inner change. Her new book presents her most powerful teaching yet: a practical plan for transforming the pain of your past, whatever that may be, into newfound strength and freedom. It will answer your questions about why you feel blocked, scared, anxious, depressed, or alone. It will guide you to become the best version of yourself. Happy Days may not look like Gabby’s other eight books on manifesting, spirituality and connecting to the Universe. But it’s actually her greatest spiritual book of all. The journey she underwent to overcome addiction, trauma, and depression has guided her to become the woman she is today. The methods she was led to for healing, and her remarkable path of recovery, are nothing short of a miracle.“This isn’t a book filled with self-help tools offering a quick fix for your discomfort,” Gabby writes. “Instead, it’s a journey toward lifelong transformation filled with stories of resilience.” Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Gabby Bernstein On her website www.deargabby.com/happydaysDear Gabby Podcast  Find out more about Gabby’s book, Happy Days  On Facebook, Instagram, and Twitter