Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ – Details, episodes & analysis

I am delighted to reconnect with Dr. Jason Fung today. We last connected in October 2020 for Episode 121.  Dr. Fung is a nephrologist and a prominent figure in the intermittent fasting and low-carb space. He has made significant contributions as a founding member of The Fasting Method with his evidence-based guidance on weight loss and blood glucose management through low-carb diets and intermittent fasting. He has written several books, including The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code.  In our discussion today, we look at the forecast for metabolic health in 2024, exploring how the growth of the diabetes population relates to the effects of the pandemic and addressing the conflict of interest with organizations like the ADA and registered dieticians. Dr. Fung shares some of his biggest frustrations, including the shallow and myopic thinking amongst those focusing on calories in and calories out, and we get into various facets of metabolic health, from the nuanced influences of gender, puberty, perimenopause, and menopause to hedonistic eating, sarcopenia, bio-individuality, and therapeutic fasting. Dr. Fung also shares his perspective on GLP-1s, shiftwork, supplements, and more. Join us for valuable insights on various aspects of metabolic health and how they impact our well-being. IN THIS EPISODE YOU WILL LEARN How the influence of food companies has led dieticians and diabetes associations to focus on moderation instead of a balanced diet Dr. Fung shares his frustration with the lack of progress in addressing the diabetes issue How hormones impact weight gain and hunger Why does focusing on calories in and out not provide the solution to weight loss? How intermittent fasting can help to control hormonal issues How middle-aged women need to find balance when fasting to maintain muscle mass and avoid sarcopenia How intermittent fasting can lead to increased strength despite losing muscle mass  What causes shift workers to gain weight? The potential drawbacks of using GLP-1 drugs for weight loss Why magnesium deficiency is a common problem in modern society Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Jason Fung Website Twitter and YouTube The Fasting Method Dr. Fung's books Previous Episode Featuring Dr. Jason Fung Ep. 121 – The Truth About Diabetes, Kidney Disease and Insulin Resistance with Dr. Jason Fung

I have the privilege of connecting with Dr. Suzanne Fenske today. She is an integrative gynecologist, double-board certified in obstetrics, gynecology, and integrative medicine, and fellowship-trained in minimally invasive gynecologic surgery and functional medicine. She established her practice, Tara MD, to empower women to take charge of their health and well-being by combining modern and integrative medicine to offer enhanced care, more time, and improved services. In our discussion today, we explore menopausal advocacy, addressing the lesser-known symptoms of perimenopause and menopause and medical gaslighting. We discuss detoxification, looking at the significance of the vaginal, uterine, and urinary tract microbiome and factors that could negatively impact it. We also cover the critical role of the estrobolome, the importance of nourishing the body during perimenopause and menopause, and common reasons for weight loss resistance.  I am confident you will find this conversation with Dr. Suzanne Fenske as insightful and enjoyable as I did. IN THIS EPISODE YOU WILL LEARN: Some of the less common symptoms of perimenopause and menopause and how they affect the lives of women   How estrogen metabolism can impact gut health  Identifying and addressing underlying causes of inflammation How inflammation and food intolerances can lead to weight gain Modern lifestyles practices that can disrupt the vaginal microbiome Dietary recommendations for improving hormone metabolism Why women should focus on nourishing their bodies instead of following trendy diets The benefits of tracking macros to identify areas for improvement How cortisol imbalances in perimenopausal women can lead to cravings and fatigue How alcohol impacts sleep quality The benefits and risks of testosterone for women Bio: Dr. Suzanne Fenske is an integrative gynecologist. She is double board-certified in obstetrics and gynecology as well as integrative medicine. She is also fellowship-trained in minimally invasive gynecologic surgery and functional medicine. Dr. Fenske is also a certified menopause provider through the menopause society. Dr. Fenske founded Tara MD in 2021 to help women take control of their health and well-being by blending the best of modern and integrative medicine through more care, time, and services. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Suzanne Fenske On the Tara MD website On Instagram

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

I am delighted to have my friend and colleague, Dr. Tro Kalayjian, back on the podcast today! He was with me once before for episode 54.  Dr. Tro has a background in internal and obesity medicine and is a founding member of the Society for Metabolic Health Practitioners. He managed to lose more than 150 pounds by challenging conventional medical advice.  In our discussion today, we dive into the impact of food addiction and how our current medical framework has compounded the difficulties of so many patients. We explore the limitations of the calories in calories out model and explain why the term binge eating does not adequately describe food addiction. We go into the role of macronutrients and discuss surgical interventions and medications for food addictions, highlighting the need for patient autonomy and shared decision-making. We also scrutinize the influence of institutions like the CDC, FDA, and insurance companies on how physicians and other healthcare practitioners practice medicine and help their patients manage hunger cravings, social interactions, emotions, and more.  Dr. Tro's dedication to empowering practitioners to become strong patient advocates and oppose the conventional medical paradigm shines through in this impactful and thought-provoking episode. I truly admire him for his commitment to challenging traditional medical protocols!  IN THIS EPISODE YOU WILL LEARN: Why should binge eating be called food addiction? How to address a food addiction proactively How most physicians and healthcare practitioners have failed people with food addictions The issue with surgical interventions and medications  What can physicians and healthcare practitioners do to build insight into addicted patients? Dr. Tro shares his take on shared decision-making and patient autonomy regarding flu shots Why licensed healthcare providers should be obliged to have continuing education How the CDC, FDA, medical organizations, and insurance companies have influenced the way that physicians and healthcare providers help their patients The problem with central planners and their followers  Why does a low-carb bias still exist within the medical community? Connect with Cynthia Thurlow Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Tro Kalayjian On his website Facebook LinkedIn Instagram Previous Episode Mentioned Episode 54: Losing Weight The Healthy Way with Dr. Tro Kalayjian

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 to cater to menopausal women.  In our conversation today, Dr. Haver shares her background, and we discuss her new book, The Galveston Diet. We examine the glaring systemic gap where the health of middle-aged women remains undervalued and underfunded in research, and our discussion touches on various facets of women's health, including perimenopausal symptoms, the distinction between chronological and endocrine aging, the scientific misconceptions surrounding weight gain and hormones, the advantages of intermittent fasting, inflammation, macros. We also get into the supplements Dr. Haver finds beneficial for women in middle age, in addition to dissecting the impact of non-nutritive sweeteners and the role of continuous glucose monitors. IN THIS EPISODE YOU WILL LEARN: Dr. Haver highlights various symptoms of perimenopause How menopause can increase health risks How muscle loss with aging can make women more insulin resistant and lead to cardiovascular changes How the hormonal changes that occur during perimenopause and menopause can impact weight management What are the benefits of intermittent fasting for perimenopausal women? How a combination of genetics and lifestyle factors can help women prepare for menopause and manage its symptoms How sugar, alcohol, and gluten impact inflammation, insulin levels, and blood sugar How a lack of protein and the wrong types of fats can lead to hunger and satiety issues and lead to muscle breakdown and weight gain in menopausal women Dr. Haver talks about her book, The Galveston Diet How do non-nutritive sweeteners impact the gut microbiome and blood sugar levels? The benefits of using a continuous glucose monitor to track blood sugar levels Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com  Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.  Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Mary Claire Haver Website Instagram TikTok YouTube Pre-order a copy of The Galveston Diet

I am delighted to have my friend, colleague, and mentor, JJ Virgin, joining me on the podcast again today! She last appeared in Episode 112, back in August 2020.   JJ is a thriving and influential health and wellness expert. She is a multiple New York Times best-selling author and triple board-certified nutrition expert who earned a place in the Fitness Hall of Fame. In our conversation today, we debunk some common misconceptions around weight loss, discussing the role of muscle and examining the importance of macro management- particularly in the context of perimenopause and menopause. We explore the art of aging powerfully and share some great hacks for navigating middle age, including our favorite supplements, like creatine monohydrate. We also look into the value of doing flexibility work like Pilates and yoga, the latest research on grip strength and its implications for overall strength, and the impact of chronic stress, and we share some effective strategies for tackling cellulite. Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: Where have we gone wrong with weight loss? The optimal amount of strength training for perimenopausal and menopausal women  How changing your macros in middle age is the key to mastering your metabolism, maintaining muscle, and maintaining insulin sensitivity Three things that must happen for you to age powerfully Why is it best to eat the protein in a meal first? Foods that positively impact the metabolism The benefits of taking a creatine monohydrate supplement How Pilates and yoga help with flexibility, strength, and muscle-building  How grip strength correlates with overall strength The importance of thinking strategically about how we move as we get older How to counter the effects of stress and chronic cortisol elevation during perimenopause and menopause How to deal with cellulite Connect with Cynthia Thurlow Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with JJ Virgin website   The Well Beyond Forty podcast Protein Calculator   Previous Episode Mentioned Ep. 112 – Your Body Is Not A Bank Account – with JJ Virgin

I am delighted to welcome all my listeners to AMA number five! You have flooded me with a myriad of questions once again, and as promised, we will be focusing on supplements today.  I aim to keep the AMAs between 35 and 40 minutes long to make them a quick listen that is easy to digest. However, looking ahead into 2024, we might consider extending the sessions if your questions lead us in that direction. I have tried to paraphrase your questions wherever I could and will do my best to answer as many as possible in this episode.  Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: How will BCAAs and essential amino acids benefit a 56-year-old woman with Hashimoto's? Why I recommend essential amino acids over branched chain amino acids for muscle protein synthesis and overall health Why do we need to consume much more protein as we age? What are the benefits of Berberine? Why I recommend focusing on nutrition, physical activity, sleep, and stress management for optimal health during menopause The benefits of creatine supplementation for enhanced exercise performance and overall health The benefits of creatine for muscle gain and sleep improvement I address concerns about using creatine in hot food Is there an affordable alternative to myoinositol that offers the same concentrated benefits?  Will a myoinositol supplement lower testosterone levels? Will myoinositol help a child manage mood swings and sugar intake? Some of the potential benefits of the Mitopure Urolithin A supplement The most important nutrition and supplements for supporting aging women Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Dr. Roseann’s website My YouTube video: Stop Wasting Your Money on These Supplements  

I am honored to have Samantha Harris joining me today!  Samantha is a best-selling author and prominent figure in the television world, having graced our screens as an Emmy Award-winning TV host. At age forty, her life took a shocking and unexpected turn when she received a breast cancer diagnosis, moving her far beyond the glamor of the entertainment industry. In our conversation today, Samantha shares her remarkable story, explaining how her persistence and intuition guided her toward identifying and understanding ductal carcinoma. We discuss the value of seeking second and third opinions and why you should trust your intuition when navigating medical decisions. Samantha also sheds light on the critical role of raising awareness and empowering individuals in their healthcare journeys, and we examine the risk factors associated with breast cancer, looking at lifestyle choices and how they affect our health and well-being. Samantha is a wellspring of hope and inspiration! I trust you will find my conversation with her as captivating and enlightening as I did while recording it! IN THIS EPISODE YOU WILL LEARN: How Samantha made the leap into entertainment journalism Samantha dives into her journey to health after receiving a breast cancer diagnosis How her persistence allowed her to receive an earlier diagnosis   How she learned to listen to her inner voice Why is it important to get second and third opinions on treatment options? What prompted Samantha to change her personal care products and makeup? Nutritional changes Samantha made that impacted her health the most The importance of taking things one step at a time to avoid becoming overwhelmed when making changes How her exercise routine has changed over the last eight years Why is it essential to keep your body flexible? The three pillars that helped Samantha get through her illness Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Samantha Harris On her website On Facebook and Instagram (@SamanthaHarrisTV)

I am honored to connect with Dr. Deanna Minich today! She is a pioneer in the realm of optimum nutrition, a nutrition scientist, international lecturer, educator, and author with an impressive background amassed over two decades in academia and the food and dietary supplement industry. With six consumer books to her name, Dr. Minich has been a beacon of insight and guidance on my social media horizon. Her dedication to bio-individuality and her holistic approach have made her a prominent figure in her field and a source of inspiration for many, including me. In today’s discussion, Dr. Minich and I dive into the intricate world of nutrition science. We delve into topics such as the unique dietary needs of women, the impact of organic foods on reproductive health, and the critical role of an anti-inflammatory diet during perimenopause and menopause. Dr. Minich emphasizes the principle of bio-individuality, pointing out that each person's nutritional needs are as unique as their DNA. We also discuss the transformative power of quantum healing and its potential to bring about profound changes in one's health. Among other topics, we explore the importance of supporting circadian biology and shed light on the language of aging. Discussions on melatonin as a chronobiotic agent, distinctions between naturally-sourced and lab-created melatonin, and the crucial role of detoxification in our well-being are also included. I am thrilled to share this enlightening conversation with you today. I am confident you'll find it as captivating and informative as I did when recording it! IN THIS EPISODE YOU WILL LEARN: The unique nutritional needs women have at different stages of life, highlighting the significance of optimum nutrition The importance of consuming phytonutrients How compounds found in fruits and vegetables of various colors benefit reproductive health Specific strategies women should adopt during the middle-age stage of their life and beyond The influence of circadian rhythms on women throughout their lives The importance of being your own best advocate during menopause The distinction between plant-based melatonin and its lab-created counterpart Methods to support your body to ensure proper methylation Why sleep should be viewed as a form of detoxification. An introduction to quantum healing and its transformative effects on people's lives Bio: Dr. Deanna Minich is a nutrition scientist, international lecturer, educator, and author with over twenty years of experience in academia and the food and dietary supplement industries, currently serving as Chief Science Officer at Symphony Natural Health. She has been active as a functional medicine clinician in clinical trials and her own practice (Food & Spirit™). She is the author of six consumer books on wellness topics, four book chapters, and over fifty scientific publications. Her academic background is in nutrition science, including a Master of Science (M.S.) degree in Human Nutrition and Dietetics from the University of Illinois at Chicago (1995) and a Doctorate (Ph.D.) in Medical Sciences from the University of Groningen in the Netherlands (1999).  She has served on the Nutrition Advisory Board for The Institute of Functional Medicine and on the Board of Directors for the American Nutrition Association. Currently, she teaches for the Institute for Functional Medicine, the University of Western States, the Institute for Integrative Nutrition, and the Institute for Brain Potential. Through her talks, workshops, groups, and in-person retreats, she helps people practically and artfully transform their lives through nutrition and lifestyle.  Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Deanna Minich Or on her website Facebook Instagram

I am delighted to reconnect with Dr. Gabrielle Lyon today! She is a dear friend and a physician whose work has profoundly impacted my own work, particularly during the past few years. She previously appeared on the podcast in episode 95 about three years ago.   Dr. Gabrielle Lyon is a highly respected functional medicine provider, the founder of the Institute for Muscle-centric Medicine, a nationally recognized speaker and media contributor, and the author of the book Forever Strong.  In our conversation, we dive into areas where confusion often clouds our understanding of protein intake. We explore the distinctions between commodities and consumer packaged goods and the impact of sarcopenia and other muscle-related changes that affect women during perimenopause and menopause. Our discussion also goes into the hallmarks of aging, uncovers the critical importance of a specific protein threshold to initiate muscle protein synthesis, and examines the role of food matrices and Leucine thresholds, misconceptions surrounding carbohydrates, and the most effective methods for tracking muscle mass. Additionally, we explore the connections between poor metabolic health and cognitive decline, making this conversation exceptionally relevant and informative.  I wholeheartedly recommend Dr. Lyon's forthcoming book coming out in early October. Her work has played a significant role in shaping my personal and professional life and had a profound impact on many of my female patients and clients.  I am confident that you will find today’s show with Dr. Gabrielle Lyon as enlightening and valuable as I do. IN THIS EPISODE YOU WILL LEARN: Where did the confusion around the proper intake of protein originate? Physiological changes that occur in women as they age How hormonal changes during midlife lead to muscle loss and insulin resistance, which can contribute to aging What is insulin resistance? How unhealthy skeletal muscle leads to low energy efficiency and metabolic implications. The importance of protein for women's health How carbohydrates impact our metabolic health The impact of intermittent fasting on muscle health What is skeletal muscle and how does it affect our health?   The interconnectedness between skeletal muscle, obesity, and cognitive decline The benefits of D3 Creatine supplementation  Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect With Dr. Gabrielle Lyon Check out her website  Connect on Facebook, Instagram, and Twitter Her podcast, the Dr. Gabrielle Lyon Show Order her book, Forever Strong, on Amazon or her website Episode 95 – Why Muscle Is The Organ Of Longevity – with Dr. Gabrielle Lyon