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

I am delighted to have the amazing Dr. Shannon Ritchey joining me today. She is a doctor of physical therapy, a fitness trainer, and the founder of Evlo Fitness.In this insightful conversation, we explore the complex landscape of social media and its influence on our perceptions of health and fitness, unpacking myths, stigmas, and societal conditioning. We dive into body recomposition, looking at the compare and despair trap of social media, the effects of fitness challenges, and the science behind muscle soreness and eccentric exercises. Dr. Ritchey explains how to measure body composition requirements accurately, how muscle supports metabolic health, and the results of different types of muscle fiber stimulation, and she also shares her thoughts on Zone 2 cardio, Pilates, high-intensity interval training (HIIT), nutrition, and more. This discussion with Dr. Ritchey offers a wealth of information, and I look forward to welcoming her back for another conversation later this year.IN THIS EPISODE YOU WILL LEARN: Navigating the noise around fitness on social media Benefits of GLP-1s and some common misconceptions around GLP-1 use Why we need to find credible sources when looking for health advice Why it is crucial to start building muscle early to prevent future health issues Over-exercising affects your overall health Role of nutrition in body composition How social media can lead to unrealistic expectations around body image Is protein essential for muscle-building? How creatine supports muscle growth and cognitive health Some common micronutrient deficiencies, including magnesium, vitamin D, and omega-3 Why testing to determine specific needs for micronutrient deficiencies is important  Bio: Shannon RitcheyDr. Shannon Ritchey is a former physical therapist, a fitness trainer with over 15 years of experience, and the founder of Evlo Fitness. She educates on the science of exercise, specifically teaching women how to build muscle with less wear and tear on their bodies. Residing in Austin, Texas, but originally from Kansas, Shannon is a wife and mom to a daughter (and pregnant with a second!).Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Shannon Ritchey On the Evlo Fitness website The Dr. Shannon Show Podcast Instagram and TikTok

We have a mashup episode today, with several experts diving into the critical role of the microbiomes in our bodies.In this episode, Dr. Colleen Cutcliffe explains why fiber is essential for gut health and the challenges of cultivating anaerobic probiotics outside the body. Dr. Elisa Song discusses the impact of antibiotics on children’s gut and mental health. Dr. William Li highlights how plant-based foods nourish gut bacteria, metabolism, and mental well-being. Dr. Nathan Bryan dives into the role of the oral microbiome in nitric oxide production, and Dr. Vincent Pedre explains how glyphosate contributes to leaky gut and health issues and examines how alcohol and environmental toxins impact weight management. Join us for today’s in-depth exploration of how our microbiomes impact digestion, health, and overall well-being.Ep. 346 Gut Health: Unveiling the Science of the Microbiome with Dr. Colleen Cutcliffe[00:02:18]- [00:25:22] Dr. Cutcliffe highlights the importance of dietary fiber for supporting gut microbes, metabolism, and overall health and explains the challenges of growing anaerobic probiotics like Akkermansia outside the body. Ep. 360 Raising Resilient Kids: Insights from Holistic Pediatrician Dr. Elisa Song[00:12:17] - [00:24:28] Dr. Song highlights the often overlooked effects of antibiotics on gut and mental health, emphasizing the importance of educating preteens, teens, and young adults about how their daily choices impact their microbiome, brain function, and long-term health. [31:30]- [00:43:01] Why it is essential to understand how antibiotics and birth control impact the gut microbiomes of children and the importance of nurturing their resilience and restoring balance in their microbiomes over time.Ep. 354 Metabolism Myths Debunked: Weight Gain Insights with Dr. William Li[00:01:46] - [00:24:29] Dr. William William Li clarifies how bioactive compounds in plant-based foods feed gut bacteria, benefiting metabolism and mental well-being. He also highlights the importance of a healthy diet for gut health and explains how colonoscopy prep temporarily alters the gut microbiome.Ep. 379 Understanding Nitric Oxide and Its Impact on Our Health with Dr. Nathan Bryan[00:13:46]- [00:21:51] Dr. Nathan Bryan explores the crucial role of the oral microbiome in nitric oxide production and how mouthwash or fluoride products can disrupt that process, leading to higher blood pressure and reduced cardiovascular protection.[00:35:04]- [00:37:17] How, even though antibiotics and antiseptic mouthwash can disrupt the oral microbiome, the microbial communities can recover when given proper care and nutrition.Ep. 296 Secrets of Gut Microbiome and Glyphosate with Vincent Pedre[1:56-27:39] Dr. Vincent Pedre highlights how glyphosate disrupts the gut microbiome due to its mineral-binding and antimicrobial properties, leading to imbalances, leaky gut, and numerous health issues.[48:00- 1:02:15] The role alcohol, gut bacteria, and environmental exposure play in weight management and gut health, and how certain bacteria may lead to increased caloric extraction from food.Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com

Today, I am honored to connect with Kevin Ellis, the Bone Coach.Kevin Ellis, better known as Bone Coach™, is a certified Integrative Nutrition health coach, podcaster, Youtuber, bone health advocate, and the founder of BoneCoach.com. After an osteoporosis diagnosis in his early 30s, he realized just how challenging it can be for the average person to make sense of what needs to be done to improve and how to move forward confidently with a stronger bone plan.So many women struggle with osteopenia and osteoporosis throughout their lifetimes. In this episode, Kevin and I dive into his background and interest in osteoporosis and celiac disease. We discuss bone health, osteopenia, osteoporosis, and the various contributors to bone health. We get into conventional treatments for osteoporosis, explain why they are problematic, and discuss proactive ways to address osteoporosis. We also speak about the role of the gut microbiome in bone health, a study on how blood pressure accelerates bone aging, and the impact of insulin resistance. I hope you will enjoy listening to today’s discussion as much as I did recording it!IN THIS EPISODE YOU WILL LEARN: Kevin’s background Osteopenia vs. osteoporosis. Do you have osteoporosis? How to find out if you are actively losing bone. Lifestyle factors negatively impacting bone health Causes of bone loss and osteoporosis in men and younger women How sugar damages bone Problems with the conventional approach to osteopenia and osteoporosis Addressing osteoporosis proactively Looking at diet and nutrition before considering supplements How melatonin promotes bone health. Chronic stress and its negative impact on bone health Connection between gut health and bone health Kevin’s top three recommendations for bone health Connect with Cynthia Thurlow Follow on X Instagram LinkedIn Check out Cynthia’s website  Connect with Kevin Ellis On his website Facebook, Instagram, and LinkedIn Kevin’s free Stronger Bones Masterclass

In this enlightening discussion, Dr. Daved Rosensweet, founder of The Institute of BioIdentical Medicine, shares his expert insights on menopause and cognitive health. He emphasizes the crucial role of hormones and nutrition in preventing cognitive decline as women age. The conversation addresses the pros and cons of hormone replacement therapy, advocating for individualized treatment plans. Dr. Rosensweet also highlights the significance of maintaining optimal estrogen levels and the impact of testosterone on muscle and mood, offering practical strategies for healthier aging.

I was thrilled to connect with Dr. Daryl Gioffre today. He is a certified nutritionist, gut health expert, and the author of two bestselling books. In our discussion, we explore myths around immunity, looking at the importance of gut health and immune function, specific areas of physiology in the gut, the impact of plant-based compounds and diets, and gut-brain access. Dr. Daryl explains why we are only as good as what we digest, absorb, and assimilate, and shares the specific stool tests he uses in his practice. We also dive into supplementation, what the symptoms surrounding bloating can help us identify, why fiber is most important, and how trauma and stress can affect the immune system. I know you will love this fascinating conversation with Dr. Daryl. It was such a joy to interview him!IN THIS EPISODE YOU WILL LEARN: Some common misconceptions about immunity How the toxins in water, food, and air contribute to inflammation and weaken the immune system Why hydrochloric acid is essential for digestion, and how it prevents diseases What is leaky gut? How addressing gut health can reverse autoimmune diseases. Why women are more likely to develop autoimmune conditions Gut bacteria are essential for breaking down oxalates. The importance of following a balanced diet and avoiding blanket statements about certain foods Long-term health benefits of having a purpose in life and making small positive changes every day  Dr. Daryl shares a simple biohack to improve digestion and explains what symptoms like bloating, intestinal pain, and blood in the stool could indicate. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with  On his website Instagram

I am honored to have Dr. Stephanie Estima back on the show today! (She was with me before in 2020, on Episode 123.)Dr. Estima is an exceptionally well-read and well-versed individual! She is an expert on female metabolism and body composition, the author of a fantastic resource called the Betty Body, and the host of an incredible podcast called The Better Podcast. Dr. Estima is one of my favorite voices in the health and wellness space! She and I dive into an Ask Me Anything format today. We speak at length about the ideal percentage of body fat for perimenopause and menopause, thyroid health, the impact of diastasis, and weight training based on that core imbalance. We discuss the Gardasil vaccine, optimal nutrients, Hashimoto’s, period cramps, and general PMS symptoms- particularly with inter-uterine devices. We also get into sleep basics, supplement support, the role of parasympathetic days and hormesis, and talk about load management and optimization. I know you will love today’s conversation with Dr. Stephanie Estima!IN THIS EPISODE YOU WILL LEARN: Diastasis recti and how do you treat it Pelvic floor rehabilitation Mortality risk versus the benefit of the Gardasil vaccine Oestrogen and its causes What happens when you have low estradiol? Confusion about what you should be doing Stress management in autoimmune diseases Hormones that can be the most impactful on body fat Overcoming insulin resistance Side effects of a copper IUD How to support undisturbed sleep  Get the best sleep of your cycle in the luteal phase  Eat to support the luteal phase Optimize your load management   Connect with Cynthia ThurlowFollow on XInstagramLinkedInCheck out Cynthia’s websiteConnect with Dr. Stephanie EstimaInstagram On her podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived.Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body: A Geeky Goddess' Guide to Intuitive Eating, Balanced Hormones, and Transformative SexPrevious Episode Mentioned:Episode 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima

Today, I have the privilege of speaking with Dr. Drew Ramsey, a board-certified psychiatrist, author, and a leading voice in nutritional psychiatry and integrative mental health. With over 50 million Americans facing mental health challenges, Dr. Ramsey and I discuss the effects of loneliness, connection, and the quality of attachment. We explore the importance of boundaries and self-awareness, as well as the stigma surrounding mental health issues, and we dive into public awareness of mental health, factors that negatively affect brain health, and the crucial role of sleep in overall well-being. Our conversation also includes insights on how to find high-quality mental health care from qualified professionals, and we look at protective factors for our brains, like neuroplasticity, inflammation reduction, and maintaining a diverse microbiome. I hope you find this insightful discussion with Dr. Ramsey as valuable, engaging, and enlightening as I did while recording it.IN THIS EPISODE YOU WILL LEARN: The challenges of being in a caregiving role Perimenopause and the impact on women’s health Dr. Ramsey explains the concept of interpersonal psychotherapy Why self-awareness is necessary for improving mental health How social media and modern lifestyles impact mental health Urban living and its impact on sleep and mental health Mental health benefits of maintaining a diverse microbiome and avoiding ultra-processed foods Strategies for improving sleep quality Why personalized mental health treatments are essential The role of psychedelic medicine in mental health treatments Bio: Dr. Drew RamseyDrew Ramsey, MD, is a board-certified psychiatrist, author, and leading voice in Nutritional Psychiatry and integrative mental health. He is a Fellow of the American Psychiatric Association and the founder of the Brain Food Clinic and Spruce Mental Health. For twenty years, he served as an assistant clinical professor of psychiatry at Columbia University, where he taught and supervised psychotherapy and nutritional psychiatry.Dr. Ramsey has authored five books, including Healing the Modern Brain, and three e-courses. He is a dynamic speaker, podcast host, and educator who has delivered three TEDx talks, and his work has been featured by The New York Times, The Wall Street Journal, the Today Show, NPR, and other notable outlets. He lives in Jackson, WY, with his wife and family.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Drew Ramsey On his website On Instagram Healing the Modern Brain: E-course  Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your by Drew Ramsey, M.D. is available anywhere books are sold

I am delighted to connect with Gretchen Rubin today. She is one of the most insightful and influential observers of happiness and human nature today, with a remarkable gift for clearly conveying complex ideas from science, literature, and her life experiences engagingly, with a lighthearted touch. Gretchen has written many bestselling books, including her latest, Secrets of Adulthood. In our conversation today, we explore the open-door metaphor and the concept of drift in Secrets of Adulthood, and Gretchen explains how the proverbs she used in it can help us shape our most significant life choices. You will love this invaluable conversation with Gretchen Rubin. She is one of my favorite podcast hosts and authors, with a remarkable talent for conveying information and emotion beautifully and thoughtfully.IN THIS EPISODE YOU WILL LEARN: Gretchen shares her open door metaphor and explains why she likes to use the term open door instead of empty nest How the concept of drift has tied into Gretchen’s career Gretchen describes her writing process How her legal training helped her as a writer How writing Secrets of Adulthood helped Gretchen clarify her thinking and understand the paradoxes in human nature Why procrastination can be good or bad and how delaying decisions may lead to worse outcomes Why regret is often unavoidable when making tough decisions Gretchen highlights the value of embracing risk Some different ways to approach desire The difference between moderation and abstinence Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Gretchen Rubin On her website On all social media: @GretchenRubin The Happier with Gretchen Rubin podcast

Today, I have the pleasure of connecting with Dr. Sue Varma.Dr. Varma is a privately-practicing board-certified psychiatrist and a Clinical Assistant Professor of Psychiatry at New York University. She is a nationally acclaimed keynote speaker, medical contributor, media consultant, and advisor to leading television networks and programs.In our discussion today, we examine the impact of shared life experiences like 9/11 and the pandemic, exploring the role of PTSD and the effects of practical optimism, self-care, and self-reliance. We discuss optimism, its inheritability, and the significance of milestones for women, including transitioning from high school to college, navigating midlife, and addressing feelings of loneliness. We also look into purpose and compassion, the complexities of processing emotions, the challenges of the perfectionism façade, the role of trauma, ACE scores, autoimmunity, and the benefits of mindfulness and meditation. Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Varma discusses the collective sense of grief, fear, connection, and empathy after 9/11 and the pandemic The importance of optimism and resilience when dealing with tragedy How Dr. Varma helps her patients identify their blind spots and other areas for improvement in their lives How perimenopause can bring about a sexual awakening and increased desire for intimacy but also loneliness and dissatisfaction in relationships Why friendships are essential for our well-being Why do we need to invest in different types of connections and relationships? The critical importance of finding purpose in life  How unprocessed emotions affect our mental and physical well-being How trauma impacts mental health Some practical tips for incorporating mindfulness into daily life  The benefits of meditation Bio:Dr. Sue Varma is a board-certified psychiatrist in private practice and a Clinical Assistant Professor of Psychiatry at New York University (NYU) Langone Health. She is a Distinguished Fellow of the American Psychiatric Association. Dr. Varma was the first medical director and attending psychiatrist at the World Trade Center Mental Health Program at NYU Langone Health, treating civilians and first responders in the aftermath of 9/11. Dr. Varma is a nationally acclaimed keynote speaker, medical contributor, media advisor, and consultant to major networks and shows. She regularly appears on the Today Show, Nightly News, CBS Mornings, and Good Morning America and is frequently interviewed by Time, Washington Post, NPR, and beyond. Dr. Varma is the recipient of numerous prestigious awards for her ground-breaking efforts in mental health education and advocacy, including a Sharecare Emmy. Her forthcoming book, “Practical Optimism,” is eagerly anticipated worldwide, with translations in several languages.Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Sue Varma On her website Instagram Facebook Twitter LinkedIn Dr. Varma's book, Practical Optimism: The Art, Science, and Practice of Exceptional Well-Being

I am delighted to connect with Dr. Rena Malik today. She is a trailblazing urologist who is revolutionizing the conversation around taboo topics. With over 400 million views and 2 million subscribers on her YouTube channel, Dr. Malik has become a leading voice in combatting medical misinformation and empowering individuals with knowledge on critical health issues. In our discussion today, we dive into the shame and stigma many women face when addressing genitourinary concerns, offering information on the pelvic floor and pelvic floor dysfunction. We explore urinary tract infections, overactive bladder, and the causes of pelvic floor dysfunction and touch on the impact of incontinence, prolapse, and the changes women experience in perimenopause and menopause. This conversation is an invaluable masterclass for women, and I am excited to have Dr. Malik returning in the fall for an exploration of topics related to women’s sexual health issues and arousal in perimenopause and menopause.IN THIS EPISODE YOU WILL LEARN: Why do so many women feel ashamed or uncomfortable discussing genitourinary issues with their healthcare providers? Dr. Malik clarifies what the pelvic floor is The importance of learning how to relax and align the pelvic floor Why many women experience recurrent UTIs, and how to prevent them from occurring Dr. Malik dives into the three categories of intervention to regulate the bladder How one in three women experience incontinence The benefit of doing Kegels What causes bladder or rectal prolapses? Why patient empowerment is essential for women Why many disorders and dysfunctions intensify with the hormonal changes that occur in perimenopause and menopause Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Rena Malik On her Website  Make an appointment with Dr. Rena Malik  On Facebook, Instagram, and TikTok The Rena Malik MD YouTube Channel The Rena Malik MD Podcast On all other social media platforms: (@renamalikmd)