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    Fitness & Nutrition

    Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ – Everyday Wellness™

    Looking for the latest strategies for dealing with menopause, hormones and midlife health issues? You’re in the right place!

    Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique).

    With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.

    Advertise

    Copyright: © Everyday Wellness 2020

    • Apple Podcasts
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    Latest Episodes:
    Ep. 582 Most Women Are Training Wrong After 40! – The Shocking Truth About Midlife Fitness, Muscle & Injury with Debra Atkinson Prevention | Menopause & Exercise Apr 18, 2026
    Show notes

    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 professional development for midlife women.

    In today’s discussion, we explore key nuances and emerging trends in the fitness industry, including insights from recent surveys conducted by the American College of Sports Medicine. We unpack why many midlife women are drawn to the wrong types of workouts and the downstream consequences of those choices. We also examine what happens as estrogen levels decline, particularly its impact on muscle protein synthesis, and how this increases the risk of injury and tendon and ligament damage. We dive into strategies for avoiding frailty, the effects of chronic under-fueling, how nutritional choices- especially sugar, alcohol, and underlying food sensitivities can exacerbate hot flashes and other symptoms, and the importance of VO₂ max. To wrap up, Debra answers a series of rapid-fire questions, ranging from the one exercise every woman over 40 should master to conversations around zone two training, vibration plates, weighted vests, and more.

    This conversation with Debra Atkinson is truly invaluable, and I know you’ll walk away with practical and empowering insights.

    IN THIS EPISODE, YOU WILL LEARN:

    • Why social media exercise trends can often be misleading

    • How habits, conditioning, and attachment to old exercise patterns impact women’s exercise choices

    • Why women’s injury risk increases as estrogen levels decline

    • How travel, jet lag, and holiday foods can amplify stress and compound the risk of muscle loss

    • Practical and proactive steps you can take to avoid losing independence as you age

    • How chronic under-fueling disrupts women’s metabolism, recovery, and resilience in midlife

    • The value of VO₂ max beyond cardiovascular fitness

    • How grip strength functions as an early indicator of overall strength and neurological health

    • The importance of daily, low-level movement for stabilizing blood sugar, cardiovascular health, and body weight

    • How inadequate or disrupted sleep can negate the benefits of training programs

    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

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Connect with Debra Atkinson

    • On her website

    • The Flipping 50 Podcast

    • On Social Media: @flipping50tv



    Ep. 581 "Hack Your Vagus Nerve” – Simple Daytime Rituals To End 3:00 AM Wake-Ups Apr 16, 2026
    Show notes

    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

    • Why being constantly sympathetic dominant may interfere with your sleep

    • How not eating enough protein, healthy carbohydrates, fiber, and healthy fats can spike your cortisol overnight

    • How drops in progesterone and changes in estrogen can impact GABA and glutamate

    • The importance of doing vagal exercise during the day and gearing down before bed

    • Some simple vagus nerve practices to support relaxation

    • How alterations in progesterone and estrogen impact neurotransmitters

    • My favorite supplement for supporting sleep, and adaptogenic herbs that buffer cortisol

    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

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Links:

    1. Sleep and sleep disorders in the menopausal transition (Research Link)

    2. The Sleep Goddess Reveals the Truth About Sleep, Menopause & Hidden Sleep Disorders | A. Matsumura (YouTube)

    3. Pulsetto (Affiliate link): Discount code: CYNTHIA



    Ep. 580 Why Women’s Heart Disease Skyrockets After 40 – The Shocking Truth About Hormones, Toxins & Testing with Dr. Christopher Davis | Menopause & Heart Disease Apr 15, 2026
    Show notes

    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 disease accelerates after 40, how women’s physiology and anatomy make them more prone to small vessel disease, the challenges of our current medical model, and the impact of toxins. Dr. Davis shares the labs and imaging modalities he prefers, and highlights the need for personalized medicine. We examine cardiomyopathies in women, where takotsubo or broken heart syndrome originates, and how declining nitric oxide production during perimenopause and menopause affects vascular health. We also cover research on GLP-1s and their impact, the significance of nitric oxide production, the importance of endothelial health, and the glycocalyx.

    Today’s discussion is a must-listen for anyone seeking a deeper understanding of women’s heart health in middle age.

    IN THIS EPISODE, YOU WILL LEARN:

    • Why women’s heart disease risk accelerates after 40

    • How toxins and xenoestrogens contribute to vascular stress and metabolic disruption

    • What advanced labs and imaging can reveal beyond traditional testing

    • Why women’s unique physiology makes them more vulnerable to small vessel disease

    • How the glycocalyx and endothelial health protect the heart and circulation

    • Why personalized medicine is essential

    • Why cardiomyopathies like takotsubo are seen more frequently in women

    • How nitric oxide production impacts vascular flexibility and overall cardiac health

    • What research shows about the benefits of GLP-1s, beyond weight loss

    • The value of the Goldilocks approach to supplements in personalized patient care

    Bio: Christopher Davis, MD, FACC

    Dr. Christopher Davis is triple board-certified in internal medicine, cardiology, and interventional cardiology and is a specialist in functional medicine, bioidentical hormone replacement, and regenerative medicine. He is the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company. Dr.Davis has been honored as one of America’s “Top Doctors” by Castle Connolly Medical and has received the distinguished title of Top Doctor by U.S. News and World Report and Sarasota Magazine.

    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)

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause supplement line

    Connect with Dr. Christopher Davis

    • Reveal Vitality

    • On Instagram



    BONUS: “Why Am I So Tired?” – How to Restore Your Cellular Energy and Fight Midlife Fatigue with Baran Dilaver | Menopause, Perimenopause & Longevity Apr 13, 2026
    Show notes

    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 remember the dynamic interview I did last year with Dr. Andrew Salzman, the MD and Chief Medical Officer of Wonderfeel.)

    In today’s conversation, Baran and I explore the science of cellular energy and its wide-ranging benefits. We cover the physiology of NAD and other nutraceuticals, the key markers of inflammation, and the precursors in Wonderfeel’s formulas that enhance absorption and assimilation. We discuss how NAD and creatine monohydrate each fuel cellular energy, their powerful synergistic effects, and the NAD-creatine combination as a powerful midlife stack. We also get into brain fog, mood, and stress resilience, along with the FDA’s clarification on NMN and other nutraceuticals, and why NAD injections and IV NAD may fall short compared to oral precursors like NMN and NR. I also share my experience trying Wonderfeel’s newest product, Choco Creatine.

    You won’t miss this in-depth conversation with Baran Dilaver of Wonderfeel, as he shares his expert perspective on NAD and creatine monohydrate supplementation.

    IN THIS EPISODE, YOU WILL LEARN:

    • What recent research from Harvard and MIT has shown about the benefits of increasing NAD levels

    • Why NAD is so essential

    • Baran describes how reduced NAD affects each organ differently

    • How inflammation becomes a key signal of declining NAD levels

    • Why precursors like NMN and NR are necessary for increasing intracellular NAD levels

    • What led Baran to explore how to make NAD compounds more accessible to consumers?

    • How NAD and creatine work synergistically to improve brain and gut functioning

    • How compromised gut integrity drains our energy and forces the body into “overdrive.”

    • Baran outlines the complexities of product development

    • Why ingredients like resveratrol and hydroxytyrosol are included in the Wonderfuel NAD formula

    Bio: Baran Dilaver

    Baran is an entrepreneur, creator, and an accomplished executive. He is the Co-founder of Wonderfeel Biosciences, a longevity-focused biosciences company that pioneers cellular health innovations through its patented NAD products. Previously, he led numerous start-ups successfully, served as CEO and COO at public and private companies, where he collaborated with top scientists, visionaries, and medical experts, and developed award-winning products. He is a frequent speaker at conferences like Tech Open Air, Wonderland, and Brandweek. At UC Berkeley, he studied economics and earned athletic and academic scholarships. He gets a special thrill from enhancing people’s lives with the products he helps innovate.

    Baran has been leading the NAD and longevity related initiatives at Wonderfeel Biosciences as its Co-founder and CEO, co-writing a number of patent applications, in vitro and in vivo studies, collecting consumer feedback and helping the Wonderfeel medical team publish peer reviewed papers and by participating high profile interviews and podcasts with the likes of Dr. Mark Hyman and Dave Asprey and speaking at conferences like the Biohacker Summit.

    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.

    • Cynthia’sMenopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Connect with Baran DilaverWebsite:

    • https://getwonderfeel.com/
    • Wonderfeel Youngr™ NMN product page⁠:⁠ ⁠Between April 15 and April 30, listeners can receive a travel size Youngr™ NMN pouch ($22 value) with their first order using the code CYNTHIATHURLOW (US orders only)

    Previous Episode Mentioned

    BONUS: Why NAD Matters for Women’s Health & Hormones





    Ep. 579: Normal Isn’t Optimal – The Shocking Truth About Progesterone, Brain Health & Hormone Timing with Dr. Felice Gersh | Menopause & HRT Apr 11, 2026
    Show notes

    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 conversation by exploring the liver's role in detoxification, dosing, and alternative routes of administration for progesterone. We cover the effects of allopregnanolone, the timing hypothesis, how to optimize hormones during perimenopause and menopause, the impact of cycling hormones in menopause, optimal estradiol levels, progesterone intolerance, and paradoxical effects. We also discuss growth factors in estrogen cycling, mitochondrial health and inflammation, how shift work disrupts circadian rhythms, and immune system changes in menopause.

    This is a conversation you will definitely want to revisit. Dr. Gersh truly challenged my thinking about hormone therapy with her simple but powerful message about the importance of considering the bigger picture when it comes to hormone replacement therapy.

    IN THIS EPISODE, YOU WILL LEARN:

    • How reproductive hormones influence cognition, mood, and focus

    • The cognitive changes, brain fog, and memory lapses that occur during menopause

    • How allopregnanolone, progesterone’s metabolite, can either support calm and sleep or potentially accelerate cognitive decline over time

    • How different routes of progesterone administration (oral, vaginal, rectal) produce very different outcomes

    • Dr. Gersh challenges the assumption that static hormone dosing aligns with the evolution of female physiology.

    • How localized symptoms act as indicators of what could be happening in the brain, bones, and cardiovascular system

    • The benefits of using progesterone in cycles rather than continuously

    • How estradiol and progesterone decline in menopause can lead to low-grade inflammation, shifts in immune function, and reduced mitochondrial efficiency

    • How shift work disrupts circadian rhythms

    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.

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Connect with Dr. Felice Gersh

    • On YouTube and Instagram

    • The Integrative Medical Group of Irvine


    Ep. 578 "20 Grams Is Not Enough!” – Why Your Protein Intake Is Failing Your Muscles Apr 09, 2026
    Show notes

    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 after 40 could reflect mitochondrial decline

    • Why 20 to 25 grams of protein at a meal may not be enough to trigger muscle protein synthesis

    • Why eating “really clean” while doing heavy exercise could create a relative energy deficiency

    • Mitochondrial support supplements that are commonly used for repair and boosting mitophagy

    • The benefits of the flavonoid, apigenin

    • The value of CoQ10, especially for those on statin therapy

    • Why melatonin is more than just a sleep hormone

    • How BPC 157 differs from the experimental peptides available online

    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

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Link:

    Troscriptions - https://troscriptions.com/discount/CYNTHIA10


    Ep. 577 “Infertility Is a Warning Sign” – The Shocking Truth About Hormones & Long-Term Health with Dr. Natalie Crawford Apr 08, 2026
    Show notes

    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 transition, I encourage you to listen with an open mind to what Natalie shares about hormones.

    In our discussion, we explore fertility as a vital sign, the impact of infertility, and why one in six women experiences infertility. We break down ovarian reserve and the realities of aging. We also cover specific labs that can help assess ovarian reserve and overall health. We explain DOR and POI, the overlap between fertility and perimenopause, and why the ovaries can behave like a “cranky toddler” in perimenopause. Finally, we dive into the role of the gut microbiome in estrogen metabolism and inflammation, and discuss IVF, egg freezing, modern reproductive options, lifestyle influences, and a series of rapid-fire questions.

    Dr. Crawford’s book, The Fertility Formula, is a must-read for women of all ages. It contains many valuable insights, and I love the way she blends an integrative approach with an allopathic approach for her patients.

    IN THIS EPISODE, YOU WILL LEARN:

    • How fertility serves as a health marker that reflects a woman’s hormonal, cellular, and metabolic health

    • The role of inflammation in infertility

    • Dr. Crawford clarifies ovarian reserve, highlighting the importance of understanding egg quality and quantity.

    • Why AMH testing is the most informative first step for women concerned about their fertility

    • Dr. Crawford outlines three factors that can cause missed or irregular periods.

    • The importance of tracking ovulation and understanding the body's signals during perimenopause

    • Inflammation and aging can disrupt chromosome alignment and impair embryo development.

    • How poor estrogen clearance and gut microbiome imbalances disrupt brain-ovary signaling and ovulation timing

    • The link between sleep deprivation and low sperm counts, and how stress and lack of muscle mass can drive insulin resistance and inflammation

    • Why sleep, muscle mass, and stress reduction are all essential for fertility

    • It’s essential to approach fertility proactively, and to know how to do that.

    Bio: Natalie Crawford

    Natalie Crawford, MD, is board-certified in both Obstetrics and Gynecology and Reproductive Endocrinology and Infertility and is co-founder of Fora Fertility, a boutique fertility practice in Austin, Texas. Dr. Crawford is CEO and co-founder of Pinnacle, a professional network for women in medicine. She completed her undergraduate degree at Auburn University, obtaining a degree in Nutrition Science, Medical School at UTMB, OBGYN Residency at UTSW, and REI Fellowship at UNC, concurrently obtaining a Master of Science in Clinical Research. Dr. Crawford is a digital health educator on social media, YouTube, and hosts the podcast “As a Woman” with over 6 million downloads. Her debut book, “The Fertility Formula”, will be released by Penguin Random House.

    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.

    • Cynthia’sMenopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Connect with Dr. Natalie Crawford

    • On her website

    • On social media: @NatalieCrawfordMD

    • Dr. Crawford’s book, The Fertility Formula, is available here.


    BONUS: Muscle, Bone & Joint Health in Menopause with Debra Atkinson Apr 06, 2026
    Show notes

    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 vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker.

    In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause, and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements.

    IN THIS EPISODE YOU WILL LEARN:

    • The physiologic changes that impact muscle health during perimenopause and menopause

    • The challenges of transitioning from an endurance athlete to a menopausal woman

    • How Debra struggled with hormonal imbalances and inflammation during menopause

    • Some common exercise mistakes during perimenopause and menopause

    • Why recovery time between weight training sessions is essential

    • The importance of breathing and pelvic floor exercises

    • The benefits of HiT training for women in midlife

    • At which times during the menstrual cycle should strength training be done?

    • Strength training and bone health for post-menopausal women

    • The advantages of doing high-impact exercises on most days of the week

    • The merits of vibration training and infrared saunas for recovery and wellness

    • Supplements for muscle gain and recovery

    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)

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause supplement line

    Connect with Debra Atkinson

    • On her ⁠website⁠

    • YouTube⁠

    • ⁠Instagram⁠,

    • ⁠Facebook⁠

    Previous Episode Mentioned

    ⁠Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with



    Ep. 576 "You’ve Been Pooping All Wrong!” – The Shocking Reason For Chronic Constipation & Bloating with Dr. Trisha Pasricha Apr 04, 2026
    Show notes

    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 science of poop, and the stigma surrounding it, how stress impacts motility, the gastrocolic reflex, and what is considered normal, regarding pooping frequency. Dr. Pasricha explains how she addresses travelers’ constipation, and we also dive into women's issues specific to perimenopause and menopause, the effects of dyssynergia, red flags that concern her, and the symptoms and causes of early colorectal cancer, in addition to my rapid-fire menopause gut addition.

    Today’s discussion with Dr. Tricia Pasricha is truly invaluable. She is both smart and accessible, and I know you'll enjoy our conversation.

    IN THIS EPISODE, YOU WILL LEARN:

    • Why women tend to be more inhibited about their bodily functions than men

    • The gut-brain connection and how stress can affect bowel movements

    • What is normal when it comes to bowel frequency?

    • The importance of treating both the central and enteric nervous systems to manage IBS symptoms

    • Why fiber is essential, and various ways to incorporate it into meals

    • How fiber improves bowel regularity and overall health

    • Common issues women experience with bowel movements during perimenopause and menopause

    • The role of pelvic floor dysfunction in constipation and how it can be treated

    • Dr. Pasricha identifies three red flags for serious health conditions

    • The potential link between environmental factors, increased consumption of ultra-processed foods and sugar-sweetened beverages, and early onset colorectal cancer.

    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

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Connect with Dr. Trisha Pasricha

    • On Instagram

    Dr. Pasricha’s book, You’ve Been Pooping All Wrong, will be released on April 7th. Pre-order now! https://www.trishapasricha.com/youvebeenpoopingallwrong



    Ep. 575 "Stop the Bloat!” – The Fastest Way to Increase Fiber Without Digestive Distress Apr 02, 2026
    Show notes

    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 negatively impacts the gut microbiome

    • Why soluble fiber becomes especially important as insulin sensitivity decreases in midlife

    • Why many women tend to bloat when increasing their fiber consumption

    • Strategies to increase your fiber intake gradually

    • The importance of proper hydration

    • The gold standard for fiber intake

    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

    • Cynthia’s Menopause Gut Book is on presale now!

    • Cynthia’s Intermittent Fasting TransformationBook

    • The Midlife Pause Supplement Line

    Download Cynthia’s 10 Fiber-Rich Carbohydrates that Support Midlife Metabolism List HERE.

    Research Links

    Relation of Dietary Fat and Fiber to Elevation of C-Reactive Protein

    Cholesterol-Lowering Effects of Dietary Fiber: a Meta-Analysis

    The Effect of Fiber on Satiety and Food Intake: a Systematic Review

    The Emergence of the Metabolic Syndrome with Menopause

    The Effect of Dietary Fat and Fiber on Serum Estrogen Concentrations in Premenopausal Women Under Controlled Dietary Conditions

    From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites

    The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease

    Dietary Fiber and Body Weight



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