Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+
Everyday Wellness is a podcast hosted by Cynthia Thurlow, a nurse practitioner and expert in perimenopause, menopause, and intermittent fasting. The show provides strategies and science-based advice for women over 35 dealing with midlife health issues. Cynthia has over 25 years of experience and has been featured on major media outlets. Her mission is to empower women to live optimally during perimenopause and beyond.
Episodes
Ep. 632 Good Girl Identity and Autoimmune Health with Sara Hirsh Bordo | Menopause, Perimenopause, Autoimmune Health
Today, I’m delighted to connect with Sara Hirsh Bordo, an autoimmune-diagnosed, 15-times award-winning documentary filmmaker, the founder and CEO of Women Rising, and the author of Autoimmunity and the Good Girls.
I loved Sara's book, and I love her work! I believe her message will resonate deeply with listeners with concurrent autoimmune conditions, and those who have grown up as people pleasers
Ep. 631 The Metabolic Health Masterclass | Menopause, Perimenopause, Metabolic Health
Today, we have a metabolic health masterclass, featuring Dr. Robert Lustig, Ben Azadi, Dr. Ben Bikman, Mark Sisson, and Dr. Nick Norwitz.
In today’s masterclass, we explore why metabolic dysfunction is not simply a calories-in, calories-out issue or a failure of willpower, how insulin and leptin influence appetite and behavior, how early signs of insulin resistance can appear years before a
BONUS: The Glucose Goddess Method: Your Path to Health and Happiness with Jessie Inchauspe
I am delighted to have Jessie Inchauspe, the Glucose Goddess, joining me on the podcast today!
Metabolic health is my passion! It is a huge focus of my work, and Jessie is truly a gift in this space! She is a rising-star author and biochemist with a clear, accessible way of explaining the science behind glucose metabolism.
Jessie joins me today to discuss the impact of glucose metabolism a
Ep. 630 Body Image, Burnout, and Boundaries in Midlife with Dr. Rachel Goldman PhD | Menopause, Perimenopause, Nervous System Health
I’m delighted to connect with Dr. Rachel Goldman today. She is a licensed clinical psychologist based in New York City and a clinical assistant professor in the Department of Psychiatry at NYU Grossman School of Medicine. She specializes in the mind-body connection using cognitive behavioral therapy, with a focus on stress management, burnout, distorted eating, bariatric surgery support, and healt
Ep. 629 The Gut's Role in Hormones, Metabolism, and Immunity | Menopause, Perimenopause, Gut Health
Welcome to the latest summer version of the Midlife Minute.
In this episode, we’re focusing on the gut. Even though I’ve written a book about the gut microbiome changes that occur in perimenopause and menopause, I’m often asked whether the gut is truly central to midlife. So today, I provide direct answers to the many questions I received on this topic.
IN THIS EPISODE, YOU WIL
Ep. 628 Graves Disease, Hyperthyroidism, and Thyroid Health with Dr. Eric Osansky | Menopause, Perimenopause, Thyroid Health
I am honored to connect with Dr. Eric Osansky today. He is a chiropractic physician, clinical nutritionist, and functional medicine provider. He is also an author who loves to write about hyperthyroidism and a lifestyle-focused approach to it.
In today’s conversation, Dr. Osansky unpacks his own Graves diagnosis in 2008 and highlights the typical symptoms of hyperthyroidism, the unique physiology
BONUS: Mitochondria and Cellular Aging with Dr. Siobhan Mitchell | Menopause, Perimenopause, Mitochondrial Health
In this episode, we’re featuring MitoQ, a company whose research around antioxidant support for mitochondrial function has been of particular interest to me.
I’m thrilled to welcome Dr. Siobhan Mitchell, the Chief Scientific Officer at MitoQ. Dr. Mitchell completed her PhD at SUNY Albany and a postdoctoral fellowship on brain aging at the University of Washington. She has held roles at multinatio
Ep. 627 Skin Aging: Collagen, Lasers, and Biostimulators with Dr. Lanna Cheuck | Menopause, Perimenopause, Skin Health
I’m delighted to connect with Dr. Lanna Cheuck today. She’s a board-certified urologic surgeon who transitioned from academic medicine into a distinctive career in medical esthetics.
In today’s conversation, Dr. Lanna shares her inspiring origin story, and we explore the influence of sexual health and genitourinary syndrome of menopause, common symptoms women experience, and why so few women rece
Ep. 626 Why Indoor Air Quality Matters for Long-Term Health with Michael Rubino | Menopause, Perimenopause, Mold Exposure
I am delighted to connect with Michael Rubino today. Michael is the founder and CEO of Home Cleanse and the chair of Change the Air Foundation, a nonprofit dedicated to improving indoor environments and public health. He is widely recognized as the leading authority on mold remediation and indoor air quality.
In our conversation, we explore the connection between indoor air quality, gut permeabil
BONUS: How Cold Laser Rebuilds Collagen Without Skin Damage with Lucy Goff | Menopause, Perimenopause, Skin Health
Today’s episode is another in our podcast series featuring companies I genuinely feel aligned with.
Today, I’m delighted to welcome Lucy Goff, the founder of Lyma, a pioneering wellness brand transforming beauty and health through science-backed innovation. Before launching Lyma, Lucy built a successful career as a journalist and luxury-sector publicist, during which she honed her expertise in br
Ep. 625 Breast Cancer Risk, Screening, and Treatment with Dr. Elisa Port | Menopause, Perimenopause, Breast Health
Today, I am delighted to connect with Dr. Elisa Port, a talented breast surgeon with a passion for helping women better understand breast cancer, breast health, and the science behind screening, diagnosis, and treatment. She’s the chief of breast surgery for Mount Sinai Health System in New York, a professor of surgery at Mount Sinai's Icahn School of Medicine, and the author of The Breast Advice.
Ep. 624 Hormone Replacement Therapy: Timing, Safety, and Treatment | Menopause, Perimenopause, Hormone Replacement Therapy
Welcome to this week’s Midlife Minute.
This episode is dedicated to the overwhelming number of HRT-related questions I’ve received from my community in 2026. Hormone replacement therapy has generated more questions than almost any other midlife topic, especially regarding timing, progesterone, testing, and special situations.
IN THIS EPISODE, YOU WILL LEARN:
Women can still benefit from HRT
Ep. 623 How Your Nervous System Shapes Hormones and Healing with Dr. Tabatha Barber | Menopause, Perimenopause, Hormones
Today, I’m delighted to reconnect with Dr. Tabatha Barber, also known as The Gutsy Gynecologist. She is a triple board-certified OB-GYN specializing in perimenopause, menopause, and functional medicine.
In today’s discussion, we explore why supporting your hormones involves much more than simply replacing them. Dr. Barber explains how our nervous system, internal dialogue, cellular health, stress
BONUS: AMA: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow
Today, I am delighted to reconnect with Dr. Darren Candow.
Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity who joined me before on Episode 301, where we spoke about creatine.
We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendat
Ep. 622 Brain Fog, Cognitive Reserve, and Dementia Prevention with Dr. Tommy Wood | Menopause, Perimenopause, Brain Health
Today, I’m honored to reconnect with Dr. Tommy Wood. He is a neuroscientist, a performance coach, and an elite-level professional nerd. He's also currently an associate professor of pediatrics and neuroscience at the University of Washington. He received his bachelor's in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neur
Ep. 621 Cortisol, Belly Fat, and the Fasting Mistake Most Women Make with Ben Azadi, FDN-P | Menopause, Perimenopause, Keto
I’m delighted to reconnect with my dear friend Ben Azadi today, in honor of his newly revised book, Keto Flex.
Ben is a leading authority on metabolic health, an international Keystone speaker, and the New York Times best-selling author of Metabolic Freedom.
In today’s conversation, we discuss why women fail on keto. We examine how women’s menstrual cycles and various life stages influence both
BONUS: A Fresh Perspective on Aging: Dr. Youn's Expert Insights
I am thrilled to connect with my friend and colleague, Dr. Anthony Youn today.
Dr. Youn is a nationally recognized board-certified plastic surgeon and the author of many best-selling books. He has a massive social media presence and hosts the widely acclaimed podcast The Holistic Plastic Surgery Show.
In our conversation today, we dive into Dr. Youn’s new book, Younger for Life, and he off
Ep. 620 Menopause, Hormones, and the Body’s Terrain with Dr. Sharon Stills | Menopause, Perimenopause, Lymphatic Health
I am honored to connect with Dr. Sharon Stills today. She is a graduate of naturopathic medical school with extensive training in European biological medicine, bioidentical hormone replacement, and anti-aging therapies.
In our conversation today, we explore terrain-based medicine and strategies to support women in perimenopause and beyond. We talk extensively about gut health, the estroblome, the
Ep. 619 The Elimination Diet Myth! – Why Blanket Restriction Backfires in Perimenopause | Menopause, Perimenopause & Diet
Welcome to the latest Midlife Minute episode.
Today, we’re talking about elimination diets, iron, and ferritin. I share my personal experience with prolonged antibiotic and antifungal use, clarify what the research actually says about restrictive diets, nutrient deficiencies, fatigue, and brain fog, and highlight why it’s essential to understand your iron status during the menopausal transition.
Ep. 618 Preventing Heart Disease Through Better Metabolic Health with Dr. Philip Ovadia | Menopause, Perimenopause, Heart Health
I’m delighted to reconnect with Dr. Philip Ovadia today. He is a board-certified cardiothoracic surgeon with over 20 years of experience in the operating room and the founder of Ovadia Heart Health, a telemedicine practice focused on preventing and treating metabolic and cardiovascular disease through dietary and lifestyle intervention. He has co-authored two books, including, most recently, Stay
BONUS: The Science of Skin Aging and Longevity with Dr. Carolina Reis Oliveira | Menopause, Perimenopause, Skin Health
Today, we have a sponsored episode featuring One Skin, a super high-value company I’ve worked with over the past two years.
I'm joined today by Dr. Carolina Reis Oliveira, one of the CEOs and co-founders of One Skin. Dr. Oliveira holds a PhD in stem cell biology and tissue engineering. She has co-invented five patents and co-authored numerous scientific publications. She and her team are disrupti
Ep. 617 How Stress Influences Hormones and Metabolic Health with Dr. Carrie Jones | Menopause, Perimenopause, Metabolic Health
I am honored to have Dr. Carrie Jones back on the podcast today. She’s a naturopathic physician and hormone expert with over 20 years of clinical experience in women's health and endocrinology.
In today’s conversation, we unpack common social media myths about midlife, the influence of lifestyle choices in perimenopause, the role of cortisol and hormones, and current research on the parasympathet
Ep. 616 How the Nervous System Shapes Stress, Trauma, and Recovery with Dr. David Rabin | Menopause, Perimenopause, Nervous System
I’m excited to welcome Dr. Dave Rabin today. Dr. Rabin is a translational neuroscientist and board-certified psychiatrist who specializes in treatment-resistant PTSD, addiction, vagus nerve activation, and HRV as a biomarker. He is also the author of A Simple Guide to Being Alive, a thoughtful and helpful guide to supporting our health, and one of my favorite books in the last several years.
In t
BONUS: Muscle Matters: Transforming Metabolic Health for Weight Control with Bronson Dant | Metabolic Health, Weight Control, Muscle Matters
I am happy to connect with Coach Bronson Dant today. He has spent over a decade guiding and training people in health and fitness. He discovered the benefits of a whole-food, animal-based ketogenic diet for optimizing metabolic health and performance, and wrote The Ultimate Ketogenic Fitness Book.
In our discussion today, we dive into the powerful story of Coach Bronson’s pain-to-purpose journey.
Ep. 615 The Adrenals Masterclass: The Science of Resilience & "High-Functioning" Burnout | Menopause, Perimenopause & Adrenal Health
Today, I’m delighted to share a compilation of adrenal-centric discussions with experts Drs. Sonya Jensen, Carrie Jones, Scott Sherr, and Will Bulsiewicz, and geneticist Dr. Yael Joffe, Nurse Practitioner Heather Quaile, and Physician's Assistant McCall McPherson.
In this masterclass, we explore the effects of generational silence and how the thrifty genotype impacts the likelihood of poor metabo
Ep. 614 "The Progesterone Conversation We've Been Missing" | Menopause, Perimenopause, Progesterone
Welcome to this week’s Midlife Minute.
In this episode, we’re focusing on progesterone, exploring the differences between progesterone and progestins, how progesterone is used in clinical practice, and how individual responses can vary significantly.
IN THIS EPISODE, YOU WILL LEARN:
Why bioidentical progesterone and synthetic progestins are not interchangeable
How early synthetic prog
Ep. 613 The Role of Peptides in Longevity and Midlife Health with Nathalie Niddam | Menopause, Perimenopause, Peptides
Today, I am thrilled to connect with a friend and colleague, Nat Niddam. Nat is a certified holistic nutritionist and epigenetic coach, and host of the Longevity with Nat Niddam podcast. She has one of the most engaged professional and public communities focused on peptide education and longevity protocols.
In today's discussion, we explain what peptides are and how they differ from HRT. We explo
BONUS: Protein, Creatine and Training for Menopause and Beyond with Dr. Stacy Sims
I am honored to connect with Dr. Stacy Sims today. She is a forward-thinking international exercise physiologist and nutrition scientist on a mission to revolutionize exercise and nutrition performance- particularly for women.
In our conversation, we discussed the exclusion of women from research in the modern science era and how gender differences begin in utero. We look into the importance of t
Ep. 612 Why Perimenopause Affects More Than Your Cycle with Emily Sadri, NP | Menopause, Perimenopause, Estrogen
Today, I am delighted to welcome Emily Sadri, a board-certified women’s health nurse practitioner and certified nurse-midwife, also trained in functional medicine. Emily is the founder of Aurelia Health, a private women’s health practice in the Van Aken district of Shaker Heights, Ohio, offering telehealth services specializing in hormone therapy and weight-loss support for women ages 35 to 55. As
Ep. 611 "What the Pill & Depo Do to Your Bones" | Menopause, Perimenopause, Bone Health
Welcome to the latest Midlife Minute.
Today, we’re discussing how oral contraceptives and Depo Provera can impact women’s bone health over time.Stay tuned as I walk you through the research, prescribing trends, and ways women can support their bone health.
IN THIS EPISODE, YOU WILL LEARN:
How peak bone mass in adolescence affects bone health later in life
How oral contraceptives can i
Ep. 610 Protein, Muscle, and Metabolic Health After Menopause with Craig Emmerich | Menopause, Perimenopause, Metabolic Health
Today, I’m delighted to welcome Craig Emmerich as my guest. He's an electrical engineer and bestselling author who works closely with his wonderful wife, Maria. Craig has been following a keto diet for over 17 years and a carnivore diet for over six years to help him overcome chronic Lyme disease and inflammatory response syndrome. Focusing on the science of human nutrition, he has helped thousand
BONUS: Is Obesity Really Genetic? Debunking the Myths with Dr. Ken Berry
I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to reso
Ep. 609 How Light Shapes Hormones, Sleep, and Metabolism with Dr. Catherine Clinton | Menopause, Perimenopause, Metabolic Health
I’m delighted to connect with Dr. Catherine Clinton today. She’s a licensed naturopathic physician, author, and the Founder and Chair of the Quantum Biology Health Institute. With over 18 years of clinical and educational experience, she helps wellness seekers and healthcare practitioners understand health through a systems-based, quantum biology lens. Her work is dedicated to expanding our unders
Ep. 608 "Beyond Protein and Exercise" — What Actually Supports Muscle Growth in Midlife | Menopause, Perimenopause, Muscle Growth
Welcome to the latest Midlife Minute.
Today, we’re exploring the benefits of creatine monohydrate, essential aminos, grass-fed beef liver, and Yolked (fortotropin). I explain how these products work together, the importance of resistance training and hormone optimization as foundational factors in midlife, and how supplements fit in.
IN THIS EPISODE, YOU WILL LEARN:
The benefits of using cr
Ep. 607 How Connective Tissue Disorders Affect Women's Health with Dr. Linda Bluestein | Menopause, Perimenopause, Connective Tissue Health
Today, I am thrilled to connect with Dr. Linda Bluestein, a board-certified anesthesiologist and integrative pain medicine physician specializing in Ehlers-Danlos Syndrome, hypermobility spectrum disorders, and related conditions, including POTS, mast cell activation, and chronic pain.
In our discussion, we discuss the invisible illness problem and complex medical illnesses, and Dr. Bluestein sha
BONUS: Menopausal Toolkit: Heart, Brain and Hormonal Health with Dr. Deb Matthew
I am delighted to have the privilege of reconnecting with Dr. Deb Matthew today. She joined me once before on Episode 259. She is a distinguished best-selling author, international speaker, and dedicated educator known as the Happy Hormone Doctor.
Cardiovascular disease is the number one killer of women in the United States, causing one of every 3.2 deaths among women annually. In our conversati
Ep. 606 The Vagus Nerve's Role in Stress Resilience with Dr. Navaz Habib | Menopause, Perimenopause, Nervous System
I am honored to connect with Dr. Navaz Habib today. He is the Vagus Nerve Doc, a bestselling author, and host of the Health Upgrade podcast.
In our discussion today, we look at what it takes to upgrade the vagus nerve, exploring how it is regulated, the role of vagal tone, and how it can be damaged with chronic stress. We examine the impact of allostatic load and dysregulation, and how midlife ph
Ep. 605 "What Happens When You Stop the Pill in Midlife?" | Oral Contraceptives, Menopause, Perimenopause, Hormones
Welcome to the latest Midlife Minute.
Today, I’m taking a closer look at oral contraceptive use in perimenopause and menopause, exploring how oral contraceptives work, how they suppress or blunt perimenopausal and menopausal symptoms, alter hormone signaling and testing, what women may experience when they stop taking them, and why the gut microbiome is an essential part of the conversation.
IN
Ep. 604 “It’s Not Just Vitamin D!” – How Sunlight Supports Blood Pressure, Mood & Hormonal Health with Rowan Jacobsen | Perimenopause, Menopause, Sleep
Today, I’m thrilled to connect with Rowan Jacobsen. Rowan writes about science, nature, and the world’s lesser-explored corners for publications including Harper’s, Outside, The Atlantic, Scientific American, Smithsonian, and The New York Times, among others. He is the author of nine books, has lectured at Harvard and Yale, and has appeared on CBS, NBC, and NPR.
In today’s conversation, we discus
BONUS: Breaking Down Calorie Restriction, Protein Intake and The Ketogenic Diet with Chris Irvin
I had the honor of reconnecting with Chris Irvin today! (He was with me once before, on Episode 175.)
Chris is a nutrition researcher, writer, and educator specializing in low-carb dieting for metabolic health and human performance. He is the author of Keto Answers, The Carnivore Diet for Beginners, and Mommy, Do I Have to Eat This? He is also the Chief Marketing Officer at BioCoach, a company
Ep. 603 The Microbiome's Role in Heart and Metabolic Health with Dr. William Davis | Menopause, Perimenopause, Microbiome
Today, I am delighted to reconnect with Dr. William Davis. He’s a cardiologist, New York Times bestselling author of the Wheat Belly book series, and author of Super Gut. He is also the founder and Medical Director of the Infinite Health Program and the co-founder and Chief Medical Officer of Realize Therapeutics Corp, which is developing innovative solutions to restore and support the human micro
Ep. 602 “The Gallbladder-Hormone Connection” – How Perimenopause Changes Bile Flow and Gallbladder Health | Menopause, Perimenopause, Gallbladder Health
Welcome to this week’s Midlife Minute.
Today, I’m focusing on all the questions I received about gallbladder health, including HRT-provoking symptoms, supplements that improve gallbladder health, and evidence-based food interventions.
IN THIS EPISODE, YOU WILL LEARN:
Why the risk of gallstones and gallbladder inflammation increases during the menopause transition
How estrogen and prog
Ep. 601 “Why High-Functioning Women Stay Stuck” – The Nervous System Patterns Keeping You in Survival Mode with Dr. Nicole LePera
I am delighted to reconnect with Dr. Nicole LePera today. Trained in clinical psychology, she is a holistic psychologist whose work explores the interconnections among the mind, body, and soul, incorporating holistic lifestyle and psychological wellness practices. She has written multiple New York Times bestselling books, most recently Reparenting the Inner Child.
In today’s conversation, we unpa
BONUS: Break Free: Proven Steps To Get Rid Of Stubborn Belly Fat with Cynthia Thurlow, NP
Today, I am excited to welcome you to the eagerly awaited third installment of Ask Me Anything!
In this episode, I shine a spotlight on a universal challenge that affects the lives of countless women over 35 as I delve into the heart of the problems of weight-loss resistance, plateaus, and the notorious belly fat that seems to cling for dear life.
The flood of questions that keep pouring in sp
Ep. 600 “Breaking the ‘Limbic Lock’”– Why Your Brain Stalls in Healing and How to Fix It with Dr. Eboni Cornish |Menopause, Perimenopause, Brain Health
I’m delighted to connect with Dr. Eboni Cornish today. She is the Associate Medical Director of Amen Clinics and President of the International Lyme and Associated Diseases Society, specializing in complex chronic illness with expertise in brain health, Lyme disease, autoimmune conditions, mold exposure, gut dysfunction, and women’s midlife health.
In our conversation, we explore how perimenopaus
Ep. 599 “Why You’re Getting More Infections in Midlife – The Microbiome Shift No One Talks About | Menopause, Perimenopause and Immune Health
Welcome to the latest Midlife Minute.
I’ve been getting many questions about viruses, bacterial vaginosis, and recurrent infections. So, today, I’m stepping a little outside our usual topics to explore how changes in the gut microbiome can directly influence the vaginal microbiome.
Join me as I clarify what actually happens in the body during perimenopause and menopause, and explain why those sh
Ep. 598 “Your Labs Say You’re Fine!” – Why Women’s Symptoms Get Dismissed in Perimenopause with Dr. Julia Haffner | Menopause, Perimenopause, Fascia Health
I am thrilled to connect with Dr. Julia Haffner today. She’s a European-trained medical doctor who has worked in internal medicine, geriatrics, family practice, chronic pain therapy, esthetics, and hair transplant surgery, where she continuously saw patients struggling with symptoms their bodies were desperately trying to communicate, yet testing failed to provide answers.
Today, we explore where
BONUS: Eat To Beat Your Diet: Achieve a Balanced and Healthy Lifestyle with Dr. William Li
I am happy to connect with Dr. William Li today! He is a world-renowned physician, scientist, speaker, and author. He is known for leading the Angiogenesis Foundation, and his groundbreaking work has impacted more than 70 diseases. He is also a Ted-X speaker and the author of Eat to Beat Your Diet, one of my favorite books thus far this year.
Dr. Li’s latest book is about what happens in the bod
Ep. 597 “Estrogen Is Protective”– Dismantling 25 Years of Hormone Fear and Cancer Misinformation with Dr. Jordan Emont | Menopause, Perimenopause, Estrogen
Today, I’m thrilled to connect with Dr. Jordan Emont. He is a board-certified OB-GYN with specialty training in menopause medicine, integrative hormonal care, and sexual health, and is one of fewer than 5,000 physicians worldwide who hold the Menopause Society-certified practitioner designation.
In this conversation, we unpack the fear narrative surrounding HRT and clarify the distinctions betwee
Ep. 596 “When Estrogen Drops, Your Gut Feels It” – How Hormones Slow Digestion in Midlife | Menopause, Perimenopause & Gut Health
Welcome to today’s Midlife Minute.
Today, we’re exploring bloating, constipation, and various other midlife gut woes.
Stay tuned as I clarify how midlife changes the gut narrative and review the evidence about how to get things moving again.
IN THIS EPISODE, YOU WILL LEARN:
Why your gut motility changes in midlife
How menopause influences the gut-brain connection
Why various t
Ep. 595 “Why You Can’t Heal in Fight-or-Flight” – The Hidden Link Between Stress, Digestion, and Midlife Weight Gain with Sachin Patel | Menopause, Perimenopause, Nervous System Regulation
I am delighted to connect with Sachin Patel today. Sachin is a father, husband, philanthropist, functional medicine practice success coach, speaker, author, breathwork facilitator, and plant medicine advocate. He is passionate about helping people activate their “inner doctor” through lifestyle medicine, breathwork, and greater self-awareness. Having had the privilege of knowing Sachin both person
BONUS: Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause and Inflammation
Today, I am honored to connect with Dr. Mary Claire Haver, a board-certified OBGYN who has dedicated her entire adult life to championing women's health.
Dr. Haver is the visionary creator of the Galveston Diet, the first and only nutrition program ever designed by a female OBGYN for menopausal women.
In our conversation today, Dr. Haver shares her background, and we discuss her new book, The
Ep. 594 “The Biggest Skincare Mistakes Midlife Women Make” – Retinols, Fillers & Facial Balance with Dr. Doris Day | Menopause, Perimenopause, Skincare
Today, I have the honor of interviewing Dr. Doris Day, a board-certified dermatologist who specializes in cosmetic and longevity dermatology. She is also a clinical professor of dermatology at NYU, recognized for her dedication and excellence in teaching, and is widely regarded as a leader in the aesthetic dermatology field. In addition to her clinical work, Dr. Day is a medical journalist and a p
Ep. 593 Reset Your Master Clock! – Why Morning Sunlight is the Secret to Better Nighttime Sleep | Menopause & Sleep
Welcome to the latest Midlife Minute.
This week, we have a data-rich, sleep-focused masterclass episode for middle-aged women. Drawing on research, physiology, and my own perspective, I connect the dots between hormones, circadian rhythm, and lifestyle habits, highlighting the areas you need to pay attention to.
IN THIS EPISODE, YOU WILL LEARN:
How sleep actively supports growth, immune fun
Ep. 592 "Menopause Myths Busted: What You Need to Know!" – Essential Insights for Nourishing Your Body and Mind with Andrea Donsky | Menopause, Perimenopause
Today, I’m delighted to reconnect with nutritionist, Andrea Donsky. Andrea is a well-respected media personality, speaker, author, researcher, and host of the Menopause Reimagined podcast, on which I have been a guest twice.
In our conversation, we discuss her new book and speak at length about her motivation for writing about nourishment for mind, body, and spirit. We explore why food suddenly f
BONUS: Optimal Protein, Red Light Therapy and Biohacking with Vanessa Spina
I am honored and delighted to have Vanessa Spina join me on the podcast today!
Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, she has pioneered a journey in the health and we
Ep. 591 Inflammation Is Aging You Faster Than You Think! – The Shocking Truth About Blood Sugar, Muscle & Longevity with Dr. Paul Reynolds | Menopause, Perimenopause & Metabolic Health
Today, I’m delighted to connect with Dr. Paul Reynolds, whom I was honored to meet at an event last year. He is a professor of cell biology and physiology at Brigham Young University.
In our discussion, we explore inflammation, how it changes with aging, and how muscle serves as both an endocrine and a metabolic organ. We unpack glucose physiology, how it drives inflammation in the body, and exam
Ep. 590 “Mastering the "Master Clock!” – Why Late-Night Eating Disrupts Your Cellular Circadian Receptors | Menopause & Sleep
Welcome to this week’s Midlife Minute, where we’re taking a closer look at sleep—one of the most frequently asked-about topics. Stay tuned as I walk through the science, the hormones, and the everyday habits that can make or break your sleep quality, especially in midlife.
IN THIS EPISODE, YOU WILL LEARN:
Various risk factors for poor sleep
How consistently getting less than 5 hours of
Ep. 589 “Your Labs Are Lying to You!” – The 3 Essential Thyroid Markers Your Doctor Isn’t Checking with Dr. Amie Hornaman | Menopause, Perimenopause & Thyroid
Today, I am thrilled to reconnect with my friend and colleague, Dr. Amie Hornaman, also known as the Thyroid Fixer. She is the founder and CEO of the Advanced Thyroid and Hormone Clinic, host of the Thyroid Fixer podcast, and a sought-after speaker and author.
In today’s conversation, we discuss her brand-new book, The Thyroid Fix, and explore the current thyroid-related silent epidemic. We dive
BONUS: Hormone Insights: Advocacy, Trends and Tips for 2026 with Esther Blum
I am delighted to reconnect with Esther Blum today. She joined me once before for Episode 264, one of the most popular podcast episodes for 2023.
Esther is the bestselling author of many books, including See You Later Ovulator. She is a registered dietitian with a thriving virtual practice specializing in helping women balance their hormones, shed stubborn body fat, and address the root causes o
Ep. 588 The GLP-1 Masterclass: The Science of Midlife Metabolic Resilience | Menopause & GLP-1s
Welcome to today’s masterclass episode featuring metabolic health and GLP-1 experts Dr. Nick Norwitz, Dr. Rocio Salas-Whalen, Dr. Alexandra Sowa, PA-C, McCall McPherson, and registered dietitian, Ashley Koff, sharing their expert perspectives.
In today’s masterclass, our experts share insights into appetite regulation and satiety, the importance of digestion, the impact of statins on insulin sens
Ep. 587 “Your Body is a Chemistry Lab!” – Why Counting Calories Fails in Midlife | Menopause & Hormones
Welcome to another episode in our Midlife Minute Series.
Today, I’ll be exploring weight loss resistance and how you may be unknowingly disrupting your hormones during perimenopause and menopause.
Stay tuned for more!
IN THIS EPISODE, YOU WILL LEARN:
Why the concept of calories in, calories out is outdated
How sleep, stress, and sarcopenia drive weight loss resistance in midlife
Ep. 586 The Estrogen Masterclass: The Truth About HRT, Heart Health & Hair Loss | Menopause, Perimenopause & HRT
We have an estrogen masterclass mashup episode today, featuring Dr. Carrie Jones, Dr. Stephanie Estima, Dr. Sarah Berry, Dr. Thomas Dayspring, and Dr. Kellyann Niotis, who share their insights on estrogen and women’s health in midlife.
In this mashup masterclass, we’re bringing together a powerful compilation of conversations centered on the impact of hormones on brain health and cognition. We ex
BONUS: Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain and Metabolic Health with Shawn Stevenson
I am delighted to connect with Shawn Stevenson today! Shawn is the host of the prolific Model Health Show. He is also a Nutritional Scientist, an author, and a father.
Shawn was a top-tier athlete in high school. At fifteen, his hip broke while running a 200-meter time trial. He had some standard of care, but nobody ever asked how an apparently healthy kid broke his hip while running. Two years l
Ep. 585 “The Metabolism Show!” – How Trillions of Microbes Control Your Daily Energy Burn with Dr. Karen Corbin | Menopause & Gut Health
Today, I am honored to welcome Dr. Karen Corbin, an Associate Investigator and Obesity Program Lead at the AdventHealth Translational Research Institute, and the Founder and Chief Geek of Geeks That Speak. Her scientific career centers on human nutrition and metabolism, with a focus on uncovering the mechanisms behind individual susceptibility to metabolic diseases, including obesity, diabetes, an
Ep. 584 "Slowing the Engine” – How GLP-1s Alter Your Gut Motility & Microbiome | Menopause, Perimenopause & Gut Health
Welcome to today’s Midlife Minute.
In this episode, I answer listeners’ questions about GLP-1 medications and midlife weight changes. I explore how hormonal shifts, insulin sensitivity, muscle mass, and the gut microbiome influence the effectiveness of these drugs, and explain why they should be regarded as part of a broader metabolic and lifestyle framework.
IN THIS EPISODE, YOU WILL LEARN:
Ep. 583 “The Mineral Gap in Midlife!” – How to Replenish Your Adrenals and Restore Deep Sleep with Caroline Alan | Menopause, Perimenopause & Adrenal Health
Today, I am delighted to reconnect with Caroline Alan, affectionately known as the Mineral Geek. Caroline is a health survivor, mineral expert, and educator on a mission to shift the way we think about cellular health. Her transformative experience sparked a deep dive into the science of minerals and human physiology. Caroline is the author of The Mineral Reset and Co-founder and CEO of Beam Miner
BONUS: Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier
Get ready to venture into the realm of cutting-edge health and nutrition as I reconnect with Kara Collier, a registered dietitian and the co-founder of Nutrisense, the revolutionary continuous glucose monitor app!
Our paths last crossed back in January of 2021, and I am thrilled to catch up with Kara again! Today, we delve deep into the ever-evolving landscape of metabolic health in 2023, explor
Ep. 582 Most Women Are Training Wrong After 40! – The Shocking Truth About Midlife Fitness, Muscle & Injury with Debra Atkinson Prevention | Menopause & Exercise
Today, I’m excited to welcome Debra Atkinson back to the podcast for our third conversation. Debra holds both a BS and an MS in exercise science, with additional training in sports psychology, and served for many years as a senior lecturer in a university kinesiology program. She is a respected voice in the menopause space and an outstanding resource for personal training, coaching, and profession
Ep. 581 "Hack Your Vagus Nerve” – Simple Daytime Rituals To End 3:00 AM Wake-Ups
Welcome to this week’s Midlife Minute episode.
Today, I answer a question from a 55-year-old postmenopausal woman on HRT who still wakes up multiple times at night. I also explore the factors that tend to affect women’s sleep in midlife and offer practical strategies for better sleep.
IN THIS EPISODE, YOU WILL LEARN:
How sleep apnea shows up differently in women than it does in men
Wh
Ep. 580 Why Women’s Heart Disease Skyrockets After 40 – The Shocking Truth About Hormones, Toxins & Testing with Dr. Christopher Davis | Menopause & Heart Disease
Today, I am honored to welcome Dr. Christopher Davis, a triple-board-certified physician in internal medicine, cardiology, and interventional cardiology, as well as a specialist in functional and regenerative medicine. He is also the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company.
In our discussion, Dr Davis and I explore why women’s risk for heart d
BONUS: “Why Am I So Tired?” – How to Restore Your Cellular Energy and Fight Midlife Fatigue with Baran Dilaver | Menopause, Perimenopause & Longevity
We’re excited to share another episode in our podcast series featuring heavily vetted companies.
Today, I’m delighted to connect with Baran Dilaver. Baran is an entrepreneur, creator, and accomplished executive, and also the co-founder of Wonderfeel Biosciences, a longevity-focused bioscience company that pioneers cellular health innovations through its patented NAD products. (You will likely rem
Ep. 579: Normal Isn’t Optimal – The Shocking Truth About Progesterone, Brain Health & Hormone Timing with Dr. Felice Gersh | Menopause & HRT
I am delighted to welcome Dr. Felice Gersh for part two of our conversation on progesterone, brain health, and cognition. Dr. Gersh is a valued colleague, friend, and mentor. She is a board-certified OBGYN in integrative medicine. She taught at the USC Keck School of Medicine for 12 years and is the founder and director of the Integrative Medical Group of Irvine.
Today, we continue our conversati
Ep. 578 "20 Grams Is Not Enough!” – Why Your Protein Intake Is Failing Your Muscles
Welcome to this week’s Midlife Minute episode.
Today, I respond to a complex question from my free Facebook group.
Stay tuned as I explore the root cause of Melinda’s persistent knee inflammation, from protein needs and recovery to mitochondrial support, and why eating “clean” does not always reduce inflammation.
IN THIS EPISODE, YOU WILL LEARN:
How persistent swelling and discomfort afte
Ep. 577 “Infertility Is a Warning Sign” – The Shocking Truth About Hormones & Long-Term Health with Dr. Natalie Crawford
I’m thrilled to connect with Dr. Natalie Crawford today. She’s a double-board-certified fertility doctor and the author of The Fertility Formula. Unlike most other physicians, she blends lifestyle and functional medicine with science-based facts, aiming to help women conceive and understand their bodies. While this conversation may not feel fully aligned with the perimenopause and menopause transi
BONUS: Muscle, Bone & Joint Health in Menopause with Debra Atkinson
I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year.
Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vital
Ep. 576 "You’ve Been Pooping All Wrong!” – The Shocking Reason For Chronic Constipation & Bloating with Dr. Trisha Pasricha
I am delighted to connect with Dr. Tricia Pasricha today. She is a gastroenterologist specializing in neurogastroenterology, a physician scientist at Beth Israel Deaconess Medical Center, and an Assistant Professor of Medicine at Harvard Medical School.
In our conversation, we discuss her new book, You've Been Pooping All Wrong, which is truly delightful and a definite must-read. We explore the s
Ep. 575 "Stop the Bloat!” – The Fastest Way to Increase Fiber Without Digestive Distress
Welcome to this week’s Midlife Minute, and the final episode in our three-part series on fiber.
Bloating in middle age is a very common concern for women. Stay tuned as I explain how to address that and clarify how to increase your fiber intake without bloating.
IN THIS EPISODE, YOU WILL LEARN:
Why fiber is crucial for women in perimenopause and menopause
How declining estradiol negat
Ep. 574 This Is Destroying Your Oral Microbiome – The Fastest Way to Improve Hormones, Immunity & Longevity with Dr. Dominik Nischwitz
Today, I am honored to connect with Dr. Dominik Nischwitz, a German dentist, pioneer of biological functional dentistry and ceramic implantology, founder of DNA Aesthetics, and the Vice President of the International Society for Metal-Free Implantology. He's also an author with a particular focus on how optimal health starts in the mouth.
In our discussion, Dr. Nischwitz explains why the oral mic
BONUS: Nurturing the Gut Microbiome: Impact of a Long-Term Gut Health with Dr. Robynne Chutkan
Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022!
Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us severa
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