Advertise on podcast: Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

⁠I am delighted to welcome Dr. Andy Galpin today. He is a scientist and tenured professor with a PhD in Human Bioenergetics and an MS in Human Movement Sciences. He has spent the last 20 years focusing on the science and practice of enhancing human performance, in all its forms. He coaches some of the world’s highest performers, helping them fulfill their true potential. In our conversation, we dive into women’s health during perimenopause and menopause, exploring the impact of estrogen decline on muscle and bone loss, the vital role of resistance training, and the integration of hormone therapy and GLP-1 medications. Dr. Galpin highlights the importance of sleep, offers practical strategies for starting an exercise routine, and shares some research on barriers to women’s health. He also addresses overtraining, under-fueling, and the need for an individualized, evidence-based approach for supporting women’s health and wellness. Stay tuned for Dr. Galpin’s clear guidance on optimizing and maintaining your health through perimenopause, menopause, and beyond. IN THIS EPISODE, YOU WILL LEARN: How estrogen decline impacts women’s muscle and bone loss in middle age Why sleep is foundational for recovery, metabolic health, and body composition The importance of resistance training as a lifestyle intervention in midlife How under-fueling undermines your performance and recovery The critical importance of learning movement skills in childhood Strength training tips for middle-aged women Ways to optimize your VO2 Max training How unnecessary rules suggested in fitness messaging can make training less sustainable for many women How hormone therapy and GLP-1 medications can support training and metabolic health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Andy Galpin On Instagram and X Absolute Rest Vitality Optima Muscle

We have another short and sweet episode today where I answer questions from listeners in a long-form format.  In this episode, we’re focusing on Urolithin A. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: An introduction to Urolithin A and what it is A broader role of Urolithin A beyond being “just another supplement.” The gradual decline in cellular energy production that occurs with aging 30–40% of people lack the gut microbes needed to produce sufficient Urolithin A The role Urolithin A plays in supporting and strengthening the gut barrier Impact of declining estrogen during perimenopause and menopause on mitochondrial function Ways Urolithin A enhances mitochondrial health at the cellular level Emerging research linking Urolithin A to brain health, vascular function, and cognitive resilience Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Today, I am thrilled to connect with nurse practitioner, Dr. Lisa Chism. Lisa is the Clinical Director of the Oakland Macomb Center for Breast Health in Michigan. She has over 25 years of experience, specializing in breast health, menopause, sexual health, and breast cancer survivorship. She is also an author and a faculty member at a local university. In our conversation, we discuss the breast cancer risk for women with dense breasts, family history, or prior biopsy, diving into supplemental imaging, lifestyle modifications, HRT, and breast risk, and the changes that occur after a breast cancer diagnosis. We also explore the genitourinary syndrome of menopause and screening, permanent versus non-permanent changes occurring in the genital urinary area, and anticipatory informed care guidance for patients with a history of trauma. This is one of those conversations you will definitely want to revisit. With Lisa’s thoughtful advocacy, deep commitment to patient care, and powerful insights, it is clear why sharing her message is so critically important. IN THIS EPISODE, YOU WILL LEARN: The different levels of breast density and their implications for cancer detection Various risk assessment tools used to determine breast cancer risk  How alcohol impacts the risk of breast cancer  Why weight management essential for post-menopausal women The importance of having detailed conversations with providers about menopause symptoms and the available treatment options Lisa shares her approach to evaluating and educating patients  How trauma impacts women’s sexual health Permanent and non-permanent changes that occur in the vaginal area during menopause Can older women still do HRT? A simple breast-examination habit for all women Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Lisa Chism Instagram (@DrMommyPoppins) Instagram (@TheAdoptedNurse)  Oakland Macomb OBGYN Center for Breast Health-Rochester Hills Click here for a discount on the only scientifically proven source of Urolithin A!  https://partnerships.timeline.com/CYNTHIATHURLOW (10% off with code Cynthiathurlow)

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator, Megan Ramos! In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting.  In today’s captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnoses, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels.  Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success! IN THIS EPISODE YOU WILL LEARN: My journey with PCOS Why does body composition matter so much? PCOS, the number one endocrine disorder in Westernized countries Common myths about intermittent fasting The fertility aspect of postmenopausal women The slippery slope of perimenopause Is fasting just an extreme form of calorie restriction? The impact of sleep and stress on glucose and insulin levels How to integrate intermittent fasting into your lifestyle Magnesium supplementation for insulin resistance How to deal with gout Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Megan Ramos ⁠The Fasting Method⁠ Find Megan on social media @Megan J. Ramos Purchase a copy of⁠ ⁠⁠Life in the Fasting Lane⁠  Purchase a copy of⁠ ⁠⁠The Essential Guide to Intermittent Fasting For Women⁠ Previous Episodes Featuring Megan ⁠Ep. 116 – Using Intermittent Fasting to Reverse Chronic Illnesses – with Megan Ramos⁠ ⁠Ep. 188 – Troubleshooting Your Fasting Method with Megan Ramos

Today, I am delighted to welcome Dr. Karan Rajan, a gastroenterologist, author, and one of the most prominent health and science creators on social media, with a large and engaged social media following. In our discussion today, we delve into the evolution of fiber, exploring it as a previously overlooked micronutrient, and discussing its chemistry, biology, and the roles of fiber polyphenols, prebiotics, and GLP-1s. We look at satiety and various hormones, and Dr. Rajan shares his take on the increase we’re seeing in colorectal cancer. He also clarifies why colonoscopies are safe screening modalities, how women's guts change in midlife, and various other topics, including poop, the Goldilocks effect, the estrobolome, polypharmacy, microplastics, estrogen dominance, medical myopia, and the gut-brain axis. Join us for today’s incredibly informative and information-packed podcast with Dr. Karan Rajan. IN THIS EPISODE, YOU WILL LEARN: Why is fiber so important? How fiber fuels the microbiome Some examples of high-fiber foods How fiber and polyphenols support microbial and hormonal balance How fiber supports our endogenous GLP-1 ecosystem Why colonoscopy risks are often misunderstood How perimenopause alters gut motility and appetite What constipation really means  How lifestyle factors like sleep, exercise, sunlight, and medications shape the microbiome Dr. Rajan debunks some common social media misconceptions surrounding the gut-brain axis. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Karan Rajan On the Loam website  Instagram and YouTube On other social media: @drkaranrajan

We have another short-form, live YouTube episode today, where I dive into questions from listeners. Recently, the most frequently asked questions have been about cholesterol, likely because I often reference my podcast series with Dr. Tom Dayspring, a renowned lipidologist and menopause expert. Join me today to clear away some more of the confusion surrounding cholesterol. IN THIS EPISODE, YOU WILL LEARN: Why comprehensive lipid testing rather than standard testing is essential, post-menopause How menopause impacts women’s lipid and triglyceride levels The roles APO B and Lp(a) play in assessing cardiac risk How the cardiac risk of women increases as estrogen declines The cardiac health benefits of monitoring lipids and considering HRT within the first six years of menopause What research studies reveal about how menopause influences cardiovascular risk Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Episodes with Dr. Thomas Dayspring: Episode 336: Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring Episode 344: Lipid Masterclass: A Deep Dive into Our Cardiovascular Needs with Thomas Dayspring Episode 352: Lipid Masterclass: Apo-B, Labs and Women's Heart Health with Thomas Dayspring Episode 495: Are You At Risk for Dementia? – The Most Overlooked Cholesterol Marker You Need to Know with Dr. Thomas Dayspring

I am honored to connect with Dr. Neil Nathan today. Dr. Nathan has been practicing medicine for over 50 years. He is board-certified in family medicine and pain management, a founding diplomat of the American Board of Integrative Holistic Medicine, and a founding member of the International Society for Environmentally Acquired Illness. He is also a published author and has recently released an updated and expanded version of his book, Toxic: Heal Your Body from Mold Toxicity, Lyme Disease, Multiple Chemical Sensitivities, and Chronic Environmental Illness. In our discussion, we explore various complex medical illnesses and the effects of mold, chronic inflammation, immunosenescence, and genetics on the immune system, vagus nerve, and limbic system. We discuss mold exposure and colonization, and what that means for midlife women, along with MCAS, Lyme disease, and mast cell degranulation, and we examine Epstein-Barr as a symptom rather than a primary driver. We also cover limbic and vagal retraining, and Dr. Nathan shares his systematic approach to supporting the adrenal glands and to detoxification efforts in treatment. This episode with the renowned Dr. Neil Nathan is like a mini masterclass on complex medical illnesses. I found his book super-informative and probably the most systematic source I’ve ever read on mold, Lyme, and complex medical problems. IN THIS EPISODE, YOU WILL LEARN: • How our current medical system fails to support complex patients • How limited appointment times prevent root-cause investigation • What mold colonization means and why its location in the body matters • Why leaving a moldy environment does not always resolve symptoms • How Epstein-Barr often signals immune dysfunction rather than causing it • Why limbic retraining is essential in today’s world • Dr. Nathan shares his systematic approach to adrenal support  • Practical steps to support liver, gut, kidney, and lymphatic detoxification • Why addressing mold and Candida must precede SIBO treatment Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Neil Nathan On his website

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

Today, I’m honored to connect with Jerry Wise, a leading voice in family systems and self-differentiation. With over 45 years of experience healing adults from narcissistic, dysfunctional, and emotionally immature family systems, Jerry’s work guides people out of lifelong patterns of guilt, shame, and emotional enmeshment so they can finally live as their true selves. This episode is not about telling anyone what they should do with their family relationships. It’s about understanding patterns, reclaiming choice, and recognizing that protecting your nervous system is essential for your wellness. We dive into narcissism, personality disorders, and the spectrum within which Jerry believes narcissism falls. We explore low, middle, and high-anxiety family systems, clarify why self-differentiation is critically important, and how long-term nervous system dysregulation often occurs when we grow up in narcissistic homes. We also cover trauma bonding, the impact of avoidance, the role of boundaries, and cultural myths around honoring our parents, and I answer some rapid-fire questions tailored explicitly to Jerry’s expertise. I have wanted to interview Jerry for the podcast for a long time, and this is one of those truly impactful and deeply personal episodes. IN THIS EPISODE, YOU WILL LEARN: How narcissistic parents differ from other types of parents The developmental switches that get turned off in those growing up with narcissistic parents Intergenerational trauma and how it impacts nervous system regulation and emotional health How self-differentiation can help individuals manage their emotional systems Challenges of setting boundaries with narcissistic parents Why internal boundaries are essential How avoidance can become a coping mechanism for dealing with uncomfortable feelings The importance of maintaining reality and not giving up on your true self to honor your parents and/or meet their expectations Strategies for managing family dynamics and reducing chronic anxiety Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Jerry Wise On his website  Instagram, TikTok, Facebook, and YouTube

Today, we have another episode in the YouTube series where I answer listeners’ questions from the Everyday Wellness Podcast and my private free Facebook group, The Midlife Pause/Cynthia Thurlow. We’re continuing the conversation around hair loss today. In the last episode, we covered some common causes of hair loss. In this episode, we discuss how nutrition can either positively or negatively affect it. Some familiar themes come up again, but they’re hard to avoid because in midlife, nutrition is not optional. It’s essential! IN THIS EPISODE, YOU WILL LEARN: Why a protein-centric diet is vital in middle age  How over-fasting can exacerbate hair loss Why iron is essential for hair growth Foods that are beneficial for their polyphenols and antioxidants Why metabolic health is critical for hair follicle protection How stress and disrupted sleep affect hair loss The value of weight training and maintaining muscle mass  The role of iodine, selenium, and red blood cell magnesium in hair growth and the benefits of an anti-inflammatory diet Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Today, I’m thrilled to welcome Meghan Rabbitt as my guest. Meghan is an award-winning journalist and the author of The New Rules of Women's Health: Your Guide to Thriving at Every Age. She specializes in women’s health and wellness, and her work has appeared in several national publications, including Oprah Daily, Prevention, Maria Shriver's Sunday Paper, and others.  Meghan is known for translating and clarifying complex medical and scientific topics into actionable information. In our conversation today, we dive into her new book and explore the process of writing a 700-page guide. We discuss how the old rules of women’s health have often failed, and Meghan shares her hope that things will shift. We cover underrecognized midlife issues such as heart disease, the power of knowledge, reframing the aging process, and how the lack of research funding and a paternalistic system contributed to the lack of information on how women’s bodies age.  We also examine the influence of social media, navigating the medical system, advocacy, the gut-brain-hormone connection, and the crucial role of fiber, and Meghan emphasizes why every woman’s story matters.  Meghan’s book is incredibly valuable, as it speaks to women of all ages, from young adults to those in later life. IN THIS EPISODE, YOU WILL LEARN: Why personal context matters when following nutrition advice on social media The value of seeking multiple clinician opinions when facing health choices Improving your communication with clinicians to help them understand your priorities and concerns An essential approach to diet and lifestyle  Underrecognized midlife issues, like heart disease, and why they are often overlooked in women’s health How midlife changes in estrogen are linked with alterations in the microbiome and astrobolome Understanding the gut-brain-hormone connection can help clarify your symptoms and guide your lifestyle choices. Gut health and why fiber is important Knowledge, advocacy, and reframing aging empower women to navigate the medical system and make better-informed decisions Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Meghan Rabbitt On The New Rules of Women’s Health website Purchase a copy of Meghan’s new book

I am delighted and honored to interview Dr. Lisa Mosconi today. She is an Associate Professor of Neuroscience in neurology and radiology at Cornell Medicine and Director of the Women's BRAIN Initiative and the Alzheimer's Prevention Clinic at Weill Cornell Medicine, New York Presbyterian Hospital. She is also a globally acclaimed neuroscientist with a Ph.D. in neuroscience and nuclear medicine and the author of the New York Times bestseller The XX Brain and, more recently, The Menopause Brain. In our conversation, we discuss how women’s brains change during perimenopause and menopause, looking at the significance of puberty, pregnancy, and perimenopause, as well as the lack of medical research on women and medical gaslighting. We explore the concept of bikini medicine and its misconceptions regarding women's health and hormones, alongside the crucial roles of hormones like estradiol, progesterone, and testosterone in our neuroendocrine system. Dr. Mosconi also provides insights into evolving menopausal treatments, including lifestyle interventions.  Dr. Mosconi is an esteemed figure in neuroscience and a prominent voice in women's health. I am confident you will gain valuable insights and perspectives from my discussion with her today. IN THIS EPISODE YOU WILL LEARN: How women's brains change during perimenopause and menopause How the lack of information for young girls can lead to medical gaslighting and confusion during perimenopause Dr. Mosconi explains how a simple sugar is used as a tracer to track glucose metabolism in the brain during perimenopause Why brain changes during menopause may lead to mental fatigue and brain fog How the lack of training and research on menopause in medical residency programs leads to a poor understanding among clinicians Why women need to consider their brain and metabolic health during perimenopause Why estrogen is essential after menopause The benefits of HRT for menopausal women How stress impacts hormone production Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Lisa Mosconi On her ⁠website⁠ ⁠Instagram⁠ The Menopause Brain

I’m delighted to welcome Dr. Doug Lucas today for the second episode of a two-part masterclass on bone health. He is double board-certified as both an orthopedic surgeon and an osteoporosis specialist, and he is on a mission to prove to the world that osteoporosis is both preventable and reversible. We continue our conversation, discussing bone health issues and diving into standards of care for osteopenia and osteoporosis. Dr. Doug unpacks the impact of drug therapies, from bisphosphonates to anabolics and lifestyle factors. We cover atypical fractures, mandibular necrosis, the challenges of hypermobility, and ways to support stability and training. Dr. Doug also breaks down osteogenic loading and training, clarifies why supplements are only as effective as your nutrition, and debunks common myths around bone health, mobility, and strength training. You will not want to miss this valuable and informative masterclass with Dr. Doug Lucas. It is jam-packed with helpful insights, so you will likely want to listen to it more than once. IN THIS EPISODE, YOU WILL LEARN: The importance of personalizing supplements  Why it’s essential to check your biomarkers before supplementing The specific minerals and vitamins that are important for bone health Why supplements should never replace foundational nutrition and lifestyle work How boron and fat-soluble vitamins benefit bone health The importance of personalizing your supplement plan  How targeted testing and fewer supplements can yield better results How osteoporosis can improve and, in many cases, be reversed   How peptides and GLP-1s impact bone health and muscle preservation The role of lifestyle, nutrition, and exercise in bone health Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Doug Lucas The OsteoCollective Community The Dr. Doug Show

Today, I answer the next round of listener questions, both from the podcast and those I’ve been asked to address more personally on YouTube. Join me for this episode, where we dive into an honest and authentic exploration through the lens of traditional, allopathic medicine, of why women lose their hair during perimenopause and menopause. IN THIS EPISODE, YOU WILL LEARN: Why hair loss is often multifactorial and requires a comprehensive approach How declining estradiol impacts the hair follicle cycle Why hair growth slows and shedding increases as estrogen declines The typical pattern of how hair loss presents in middle-aged women How low or fluctuating thyroid hormone levels can increase hair loss The importance of checking ferritin levels, even in women who are not overtly anemic How insulin resistance, glycemic variability, and inflammation contribute to hair loss Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Today, I am honored to welcome my personal trainer, Linda Alexander, as my guest. Linda has been training middle-aged and older women almost exclusively for the last decade of the 40 years she has spent in personal training. In our conversation, we explore the challenges of training middle-aged women. Linda highlights the importance of strength training over cardiovascular exercise, and we discuss the way my elementary school physical education teacher approached physical fitness for children many years ago. Linda explains how she evaluates new clients through movement and exercise progression, shares her personal view on intermittent fasting, and clarifies how it can contradict muscle building and maintenance. We also explore the importance of mindset and keeping nutrition simple, and we dive into many listener questions, ranging from progressive overload to nutrition and workouts.  This conversation with my personal trainer is truly impactful, one that many of you have been asking for. I know you will enjoy it as much as I did while recording it. IN THIS EPISODE, YOU WILL LEARN: How women's nutritional needs and exercise tolerance change at different life stages How to control your carbohydrate intake without necessarily being ketogenic Linda shares her approach to strength training How our mindsets and self-expectations influence strength training experience How functional movement can help older adults maintain their independence and prevent falls Why combining a ketogenic diet with cardio can hinder achieving the results you want The benefits of eating protein before or after exercise The importance of staying well-hydrated and taking supplements to support your energy and recovery How celebrating small wins and practicing self-kindness can strengthen your mindset and improve your long-term progress Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Linda Alexander On her website ⁠Instagram⁠ and⁠ Facebook⁠