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

Latest Episodes:

BONUS: The Impact Of Intermittent Fasting On Metabolic Health In Women with Temple Stewart Mar 16, 2026

Show notes

Today, I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss.

I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether “if it fits your macros” is a good philosophy, issues with the traditional allopathic nutrition model, and challenges in nutrition research. We also get into plateau busters and share five ways to measure success other than the scale.

IN THIS EPISODE YOU WILL LEARN:

How Temple transformed her life by using nutrition as medicine.
Which foods tend to provoke inflammation in the thyroid gland in women?
How people’s relationships with food play into the work Temple does.
Temple shares her thoughts on woke nutrition.
Temple dives into some of the big issues with the allopathic nutrition model.
I share some interesting statistics related to American health.
Creating consumer awareness will hopefully lead consumers to demand more for their health in the food supply and health care.
Why is it so challenging to do nutritional research?
Temple offers a starting point for addressing weight-loss resistance.
What carbohydrate reduction or restriction does for us metabolically.
The benefits of following a carnivore diet.
Why do we need to read food labels and become aware of where sugar may sneak into our diets?
Temple shares her favorite ways to break plateaus.
Five ways to measure success other than the scale.

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 Temple Stewart

On ⁠Instagram⁠, ⁠TikTok⁠, ⁠Twitter⁠, and ⁠Spotify⁠ (@the.ketogenic.nutritionist)

⁠The Ketogenic Nutritionist Podcast⁠

Books mentioned:

⁠Metabolical⁠, by Robert Lustig

Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones | Menopause & Testing Mar 14, 2026

Show notes

Today, I’m thrilled to reconnect with my friend and colleague, Dr. Carrie Jones. She is a naturopathic physician and hormone expert with over 20 years of clinical experience in women's health and endocrinology.

In our discussion, we unpack the limitations of traditional hormone testing and explore the benefits of saliva, urine, and blood testing for gaining a more accurate picture of hormone activity. We explore the critical importance of lab timing and how the DUTCH test evaluates estrogen, metabolism, and cortisol rhythms. We also examine how liver detoxification affects the active form of thyroid hormone, T3, across phases one through three, highlight signs and symptoms that indicate an imbalanced gut microbiome, and wrap things up with some rapid-fire questions about the things you’ve probably wanted to ask.

Stay tuned for another invaluable, humorous, and fun conversation with Dr. Carrie Jones.

IN THIS EPISODE, YOU WILL LEARN:

How blood tests give only a snapshot in time without clarifying hormone pulses or tissue utilization
How testing hormones at the wrong time can temporarily skew test results
The optimal timing for testing in women with regular cycles and those in perimenopause
What the DUTCH test measures
How regular vs. irregular cycles affect which hormones should be tested
Why the way that estrogen is metabolized matters more than the estrogen itself
How phases one, two, and three of liver detoxification influence estrogen, cortisol, and thyroid hormone activity
Why free T3 is critical for eliminating cortisol
What gut symptoms reveal about hormone elimination

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. Carrie Jones

Hello Hormones with Dr. Carrie Jones - Podcast

Ep. 566 “This Isn’t Random” — Why You Keep Waking Up in the Middle of the Night | Menopause, Sleep & Insomnia Mar 12, 2026

Show notes

Welcome to this week’s Midlife Minute.

Many women have been asking why they wake up at 2, 3, or 4 am every night. So today, I'm breaking down 10 common reasons this happens. I’ve also included some research links in the show notes for those who want to learn more.

Stay tuned as I unpack the key factors that disrupt women’s sleep in midlife.

IN THIS EPISODE, YOU WILL LEARN:

Cortisol spikes and sleep disruptions
Why caloric restriction and repeated fasting could stress the body and lead to an overactive sympathetic nervous system
The link between declining progesterone and nighttime awakenings
How chronic under-eating or over-exercising can disrupt sleep, recovery, and metabolic health
Why estradiol fluctuations make it harder to stay asleep
Alcohol and late-night sugar fragment sleep
Hormonal changes during perimenopause/menopause and increased sleep apnea risk
How inflammation, leaky gut, and disrupted neurotransmitter production contribute to early awakenings

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

Research Links

Progesterone for treatment of symptomatic menopausal women

Sympathetic activity and hypothalamo-pituitary-adrenal axis activity during sleep in post-traumatic stress disorder: a study assessing polysomnography with simultaneous blood sampling

Progesterone prevents sleep disturbances and modulates GH, TSH, and melatonin secretion in postmenopausal women

[EMPLOYMENT OF THE ELDERLY PEOPLE IN THE EUROPEAN UNION AND UKRAINE: REALITIES, PROBLEMS AND PROSPECTS]

Obesity and its implications on oncological urological surgery

Metastatic phenotype is regulated by estrogen in thyroid cells

Soy protein isolate increases urinary estrogens and the ratio of 2:16alpha-hydroxyestrone in men at high risk of prostate cancer

NMR at pressures up to 90 GPa

Ep. 565 We’re Wired to Lose Focus – The Best Tools to Reclaim Clarity & Conquer Overwhelm with Dr. Zelana Montminy | Menopause & Mental Health Mar 11, 2026

Show notes

Today, I am thrilled to connect with Dr. Zelana Montminy, who holds a doctorate in clinical psychology. Dr. Montminy developed her career speaking for and advising Fortune 500 companies and academic institutions. She regularly appears on Good Morning America, The Today Show, and Access Hollywood.

In our conversation, we unpack the concept of novelty bias, exploring how it shapes our neuroanatomy and compromises our conscientiousness. We debunk the myths of multitasking and task switching, and dive into generational shifts and our disconnection from ourselves and the world around us. We also highlight the vital role of the gut-brain connection, share practical social tools such as the Pomodoro Technique, and examine the transformative power of curiosity and awe.

This discussion with Dr. Zelana Montminy is an exciting and forward-thinking exploration of how our brains and bodies are programmed for distraction. Her book, Finding Focus, also offers a compelling narrative to help us get back on track.

IN THIS EPISODE, YOU WILL LEARN:

What is novelty bias?
How technology impacts our mental health and ability to empathize in the long term
Why are we seeing a loss of conscientiousness in the younger generations, and why do older generations tend to feel and process things more intensely?
How constant exposure to technology affects the ability of the brain to process information
Generational differences in information processing
The detrimental effects of multitasking on productivity and focusing ability, and the benefits of single-tasking and staying in the present moment
How being in a constant state of fight or flight dysregulates the nervous system
The importance of nutrition, sleep, and hydration for mental health
Tools and strategies to boost your ability to focus
The value of curiosity for problem-solving, resilience, and health

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. Zelana Montminy

On her website
Instagram
Finding Focus: Own Your Attention in the Age of Distraction is available on her Website and on Amazon.

BONUS: "The Sympathetic Spiral of Doom!” – The Fastest Way To Reset Your Nervous System & End Burnout with Dr. Scott Sherr | Menopause, Perimenopause & Mental Health Mar 09, 2026

Show notes

I am delighted to reconnect with Dr. Scott Sherr today.

In our conversation, we explore the sympathetic spiral of doom that middle-aged women often experience during a pivotal time of life marked by constant shifts in mitochondrial health, hormones, and neurotransmitters. We explore what it is and how to reframe it, and offer advice on navigating that stage of life and setting the tone for the decades to follow.

Join us for an empowering discussion where we share practical strategies to interrupt the spiral, reset your nervous system, avoid burnout, and shape the trajectory of your future.

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

IN THIS EPISODE, YOU WILL LEARN:

Why the intense practices promoted by wellness trends are not advisable for stressed-out individuals
The importance of having a flexible nervous system that can rise under stress and return to parasympathetic calm
How calming the nervous system improves your mental clarity, focus, and decision-making ability
Many stress reactions may be more about how we respond than the actual event that occurred
The value of doing micro-resets to regulate your emotions quickly
How sighing, prolonged exhales, humming, and gargling stimulate the vagus nerve and strengthen the parasympathetic system
Sleep is essential for supporting mitochondrial function, mood, and the ability to handle stress
Fight-or-flight mode may damage your cellular energy systems

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. Scott Sherr

On his⁠ website⁠

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

⁠

Previous Episodes with Cynthia Thurlow and Dr. Scott Sherr

Ep. 564 "The 40% Battery!” – The Shocking Truth About Mitochondrial Loss & How To Reclaim Your Energy with Dr. Elizabeth Yurth | Menopause & Cellular Health Mar 07, 2026

Show notes

Today, I’m delighted to reconnect with Dr. Elizabeth Yurth. Dr. Yurth is a double-board-certified physician in physical medicine and rehabilitation and anti-aging regenerative medicine. With over 30 years of clinical experience, she is at the forefront of orthopedics, cellular and regenerative medicine, and the future of aging.

In our discussion today, we explore mitochondrial health as the driver of energy changes in middle age and beyond. We discuss the value of hormone replacement, examine the effects of chronic pain and mitochondrial dysfunction, and discuss specific fuels that benefit the mitochondria. We clarify the importance of starting with energy production and repairing mitochondria, and explain the intricate connection between muscle and mitochondrial health. Dr. Yurth also shares the two specific labs that indicate poor mitochondrial health, and we dive into how peptides support immunity and seasonal cycling.

I know you will gain from today’s conversation with Dr. Elizabeth Yurth, which is truly one of my favorite recent conversations.

IN THIS EPISODE, YOU WILL LEARN:

How immunosenescence accelerates aging- particularly in women
How thymic peptides can support and repair immune functioning
Why mitochondria are foundational to our overall health
How mitochondrial decline can increase insomnia and anxiety
The value of seasonal cycling for aligning with natural seasonal changes, optimizing adaptation, and reducing unnecessary stress
The benefits of longitudinal tracking
How orthorexia and excessive focus on longevity routines can increase anxiety and undermine any health benefits
How aging naturally decreases hormones, mitochondrial function, and cellular repair mechanisms
Using peptides as a “cheat” to maintain immune and mitochondrial function when daily routines or travel make ideal practices impossible

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. Elizabeth Yurth

Ep. 563 “Why Eating Less Can Backfire” — The Midlife Under-Fueling Problem | Menopause, Perimenopause & Nutrition Mar 05, 2026

Show notes

Welcome to today’s Midlife Minute episode.

I've received a wave of questions about the best ways to fuel workouts and how to recognize signs that you're not eating enough to support your exercise routine. This topic is particularly relevant because many women in my community have practiced fasting, intermittent fasting, or other forms of time-restricted eating for years, which can sometimes lead to chronic under-fueling.

Stay tuned to learn how to spot the signs of under-fueling and ensure your body gets the energy it truly needs.

IN THIS EPISODE, YOU WILL LEARN:

How practicing intermittent fasting or time-restricted feeding for years can lead to energy deficits and poor workout recovery
What happens to you when you’re middle-aged and your protein intake is too low?
Why women have a higher risk of chronic under-fueling consequences as their progesterone, estradiol, and testosterone decrease with age
How chronically elevated cortisol negatively impacts women’s muscles, metabolism, and insulin sensitivity
The importance of maintaining your muscles as you age
Signs that indicate you may be under-fueling
Strategies to support your health and performance in middle age

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

Discount Offer

Kion Aminos - Use promo code CYNTHIA to get 20% off! (Cynthia’s favorites are the capsules)

Research Links

Impact of Protein Intake during Weight Loss on Preservation of Fat-Free Mass, Resting Energy Expenditure, and Physical Function in Overweight Postmenopausal Women: A Randomized Controlled Trial

Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women

Ep. 562 “It’s Not a Willpower Problem” – Why Women’s Bodies Resist Weight Loss in Midlife with Ashley Koff, RD Mar 04, 2026

Show notes

Today, I had the honor of connecting with Ashley Koff. She is a leading voice in personalized nutrition and the founder of the Better Nutrition Program. With over 25 years of experience and the groundbreaking GLP-1 Optimization System to her name, she’s helped redefine how we approach sustainable weight health.

In our conversation, we dive into how her book reframes the concept of healthy weight. We explore integrative perspectives on digestive health and GLP-1s, why many women blame themselves when they struggle to lose weight, and how Ashley’s framework helps them remove that self-blame. We also discuss issues surrounding info-besity and the “less is more” approach, natural ways to support appetite regulation and satiety signaling, key areas of digestive health, and the importance of detoxification. Ashley also shares the red flags she sees in women who are undernourishing themselves or over-fasting, things to consider when you want to stop taking GLP-1s, and her opinions on new drug therapies.

Join us for today’s thought-provoking and insightful conversation around metabolic health and weight-loss resistance for women in middle age, perimenopause, and menopause.

IN THIS EPISODE, YOU WILL LEARN:

The interconnection that exists between digestion, hormones, and metabolic signaling
How the hormonal fluctuation that occurs in perimenopause disrupts women's digestion
What drives satiety?
How GLP-1 medications simply amplify, extend, or mimic an existing communication loop within the body rather than creating new pathways
Why do women blame themselves when they cannot lose weight?
How info-besity blocks the body from doing what it is naturally designed to do
Why detoxification is essential for supporting natural digestive and metabolic processes
The red flags that indicate undernourishment or over-fasting in women
What you need to think about before stopping GLP-1s

Bio:

Ashley Koff, RD, is the USA Today bestselling author of⁠ Your Best Shot⁠ (HarperOne) and founder of⁠ The Better Nutrition Program⁠ (BNP).

An acclaimed weight-health expert and practitioner for more than 25 years, Koff is leading a transformative movement in personalized nutrition, turning “better, not perfect” choices into practical, sustainable strategies that deliver real outcomes. Your Best Shot introduces weight-health hormones (GLP-1, GIP, CCK, PYY) as the regulators of weight health, offering the first-ever assessment of their function and a personalized optimization system—shot or not.

A trusted expert featured across major media and a sought-after educator for health professionals, Ashley has been recognized as one of CNN’s Top 100 Health Makers and featured in InStyle as “Hollywood’s Leading Dietitian.”

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 Ashley Koff

⁠The Better Nutrition Program⁠
On ⁠Instagram⁠ and⁠ Substack⁠
On other social media: @Ashley Koff

BONUS: Breaking Down Perimenopause, Menopause and Women's Health with Marcelle Pick Mar 02, 2026

Show notes

Today, I am honored to connect with a friend and fellow nurse practitioner, Marcelle Pick! Marcelle is passionate about transforming how women experience healthcare through an integrative approach. She has successfully treated thousands of women through her unique approach to wellness.

Marcelle is currently a faculty member of The Institute of Functional Medicine and has served as a Medical Advisor to Healthy Living Magazine. She has written countless articles and multiple books, including Is It Me or My Hormones?

I always think of Marcelle as a pioneer in the women’s health/nurse practitioner space. In this episode, we dive into her background and the impact of the Women’s Health Initiative. We discuss the limitations of the traditional allopathic model regarding hormones, common misconceptions about adrenal health, perimenopause, and menopause, adverse childhood events and adrenal health, how lifestyle affects our sex hormones, fibroids, endometriosis, PMS, PMDD, and contraception for perimenopause. We speak about endocrine disruptors, mold, and micro toxins. We also get into ways to think about hormone replacement therapy and ways to address intimacy and low libido.

I love connecting with other nurses and nurse practitioners! I hope you will love today’s conversation with Marcelle as much as I did!

IN THIS EPISODE YOU WILL LEARN:

Marcelle was part of the first all-women practice in the country.
How the Women’s Health Initiative has impacted health care for women.
The limitations of the traditional allopathic model are particularly in terms of perimenopause, menopause, and hormones.
The less-common labs Marcelle likes to look at for her patients
Marcelle shares her approach to unraveling the symptoms of perimenopause.
Some unique ways in which Marcelle deals with problems like fibroids and endometriosis.
How childhood trauma could lead to adrenal and autoimmune issues, weight-loss resistance, and various other health problems.
Many of the things Marcelle recommended for treating PMS and PMDD back in the day (1985) have now become the standard of care.
Contraceptive options for women in perimenopause.
The impact of stress on adrenal function during perimenopause and menopause.
Marcelle dives into liver health and detoxification, chemicals and other factors that could impact our health, and changes we can make to avoid problems and feel better.
What Marcelle does to help women with low libido.

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 Marcelle Pick

On her ⁠website⁠

⁠Facebook

⁠Instagram⁠

All of Marcelle’s books are available on ⁠Amazon

Ep. 561 Why Eating Less Isn’t Working – The Real Root Causes of Obesity & Metabolic Disease with Dr. Jason Fung | Menopause & Metabolic Health Feb 28, 2026

Show notes

I am delighted to reconnect with Dr. Jason Fung today. He is a trained nephrologist and world-leading expert on intermittent fasting and metabolic health. He has authored multiple books, including the New York Times best-seller, The Obesity Code, The Diabetes Code, and, more recently, The Hunger Code.

In our conversation today, we unpack the obsessive focus on the calories-in, calories-out model, which is neither practical nor effective. We explore the root causes behind the narrow-minded thinking that calories alone drive obesity, differences between types of hunger and conditioned responses, how hormones affect other hormones, and lessons about GLP-1s. We examine the critical importance of fiber and protein, and offer clarity around carbohydrates. We also cover the impact of meal timing, sleep, and circadian biology, the fat thermostat and sympathetic tone, nutrition, stress, and mindful eating, and dive into the issue of ultra-processed foods.

Join us for an insightful conversation that challenges conventional wisdom and offers a nuanced and sustainable approach to understanding hunger, metabolism, and long-term health.

IN THIS EPISODE, YOU WILL LEARN:

“Calories in, calories out” framework is technically correct, but practically useless
How the homeostatic, hedonic, and conditioned hunger types differ
Dr. Fung shares his take on GLP-1 medications
How fiber stimulates natural GLP-1 production
Processed and natural carbohydrates produce vastly different glucose and insulin responses.
Avoid eating late-night meals!
Complex relationship between hunger, hormonal regulation, and sleep quality
Hormones that drive body fat regulation
How bitter foods suppress appetite and enhance satiety

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. Jason Fung

On his website
Instagram and YouTube
Dr. Fung’s latest book, The Hunger Code, will come out in March. Pre-order on Amazon!

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