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

Latest Episodes:

Ep. 560 “These Are the Hormones I Don’t Skip” — How I Structure HRT for Brain, Bone & Heart Health Feb 26, 2026

Show notes

Most of the questions I’ve been asked lately have been about my current hormone replacement regimen. So I have dedicated this episode to unpacking what I use transdermally, orally, and topically for hormone replacement therapy. As you might expect, my approach includes the basics, along with a few additional strategies. I also share a topical option for facial skin that Dr. Felice Gersh recently recommended.

Stay tuned to find out what I do for hormone replacement therapy.

IN THIS EPISODE, YOU WILL LEARN:

What you need to optimize first, before even considering adding any additional items
Why I might need to increase the dosage of my Dotti transdermal estrogen patch
Why I consider estradiol the most potent estrogen our bodies make before menopause
Factors that influenced my decision to prioritize estradiol therapy
The role of testosterone, beyond libido
Why I use progesterone
The value of intra-vaginal products
Why I use a compounded intra-vaginal product
What copper peptides, estriol, DMAE, and hyaluronic acid may do for aging skin

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

Efficacy of Transdermal Estradiol and Micronized Progesterone in the Prevention of Depressive Symptoms in the Menopause Transition: A Randomized Clinical Trial

Hormone Replacement Therapy

Effects of Ultra–Low-Dose Transdermal Estradiol on Cognition and Health-Related Quality of Life

Regenerative and Protective Actions of the GHK-Cu Peptide in the Light of the New Gene Data

Treatment of skin aging with topical estrogens

SCF-induced airway hyperreactivity is dependent on leukotriene production

The role of dimethylaminoethanol in cosmetic dermatology

The Missing lnc(RNA) between the pancreatic β-cell and diabetes

Ep. 559 Heal Your Hormones, Reclaim Yourself: Women's Health in Midlife with Dr. Sonya Jensen | Perimenopause, Menopause & Hormones Feb 25, 2026

Show notes

Today, I am thrilled to connect with Dr. Sonya Jensen, a naturopathic physician on a mission to transform how women understand themselves and their bodies. She believes women are central to their families and communities, and by supporting women, we create a ripple effect that supports the whole.

In our conversation, we explore the sense of selfishness many women feel when advocating for their needs, and why choosing ourselves, especially in midlife, is essential. We discuss science-versus-soul transformations, gestational silence and trauma, and the physiological effects shaping this generation and those to come. We also unpack how stress impacts the immune system and autoimmunity, why stress reduction techniques are the key to vagus nerve activation, the link between mental health and hormones, womb-wisdom and generational influences, how grief and sadness can influence us profoundly, and the value of trusting our intuition and embracing the gifts of aging.

I know you will enjoy this discussion with Sonya Jensen. She shares a gentle, loving, and kind message for women- one that is well worth reflecting upon. Be sure to keep an eye out for her upcoming book, Heal Your Hormones, Reclaim Yourself, scheduled for release in early 2026, where she connects hormonal chaos, emotional overload, and relationship pain through her integrative method.

After the recording, Dr. Jensen noted a clarification: there were 50 famines in total during British rule in India, not 50 famines in a single year.

IN THIS EPISODE, YOU WILL LEARN:

How awareness practices can help you become more physically regulated when things feel overwhelming
Why friable emotions are not due to personal failure or a faulty mindset
How to reconnect with your body
The benefit of body-based practices for supporting nervous system regulation
What is womb wisdom?
How womb wisdom influences the way we show up in the world
Some of the biggest obstacles to women’s healing
Why so many women struggle to trust themselves
Why loneliness can surface as women age, and ways to counter it

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. Sonya Jensen

On her book website: Heal Your Hormones, Reclaim Yourself
Instagram

BONUS: Stop The Cellular Wildfire! – The Most Powerful Protocol To Lower Inflammation & Oxidized LDL with Dave Watumull | Menopause & Metabolic Health Feb 23, 2026

Show notes

Today, I have the honor of connecting with Dave Watumull, the Co-founder and CEO of AX3 Life, a consumer health company dedicated to astraxanthin products, education, and community. Dave is on a mission to introduce the world to astaxanthin. Astaxanthin is a marine-derived super-nutrient that supports whole-body health and longevity, a pursuit that has inspired Dave for over 25 years of research, development, and commercialization.

In our discussion, Dave explains what astraxanthin is, its functions, and its key properties. We explore specific studies where astraxanthin has been particularly beneficial for lipids, particularly oxidized LDL. We discuss the impact of nutrition and examine the results of astraxanthin research on sarcopenia, cognition, and joints, liver, skin, and eye health. We also cover the dose-dependent effects of astraxanthin, and Dave answers a series of rapid-fire questions.

Astaxanthin is truly a supplement worth considering. I’ll be taking it to see if it helps reduce my Lp(a). My husband and one of my children also have high Lp(a), so we will all try it as a family experiment, and I will share the results.

IN THIS EPISODE, YOU WILL LEARN:

Astaxanthin’s origins and mechanisms
The ideal dosing range for starting astaxanthin, and how the benefits appear even at lower doses
What a dose-dependent effect actually means
The importance of fundamentals like consistent sleep, a balanced, nutrient-dense diet, and daily physical activity
How astaxanthin forms a protective antioxidant network
The value of astaxanthin for supporting brain and ocular health
How astaxanthin reduces inflammation without suppressing immunity
The importance of taking astaxanthin with a meal to maximize absorption
Why AX3 Astaxanthin surpasses other astaxanthin supplements

If you are interested in checking out this supplement, they offered my community 20% off with code Cynthia20 ⁠ https://ax3.life/products/ax3-60-ct-premium-astaxanthin⁠

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 Dave Watumull

Ep. 558 Your DNA Isn’t Your Destiny – The Most Actionable Way to Use Genetics for Weight Loss with Dr. Yael Joffe Feb 21, 2026

Show notes

Today, I’m delighted to welcome Dr. Yael Joffe, a leading expert in nutrigenomics who speaks internationally at conferences on translating the science of genetics into clinical practice. She holds a PhD in nutrigenomics from the University of Cape Town, where her research focused on the genetics of obesity.

I met Yael earlier this fall and decided to invite her on the podcast to explore the growing field of lifestyle genetics. In our conversation today, we dive into the effects of nutrigenomics, nutrition genetics, and SNPs, which she refers to as spelling changes in our DNA. We cover genetic testing in the industry, red flags, DNA health, and her polygenic approach to weight loss resistance. We also discuss both perimenopause and menopause from the perspective of genetics and epigenetics, and the role of insulin signalling and glucose.

Yael’s insights are deeply informative. Her pioneering work on 36 metabolic pathways and her ability to make complex genetic information accessible and actionable make this a truly invaluable conversation.

IN THIS EPISODE, YOU WILL LEARN:

Women and gaining weight after starting HRT
Neurotransmitters and what they reveal about mood, anxiety, and addiction tendencies
Why do certain people break down dopamine and serotonin either too fast or too slowly?
How touch and genuine connection can switch on feel-good genes
Sunlight, weather, and environment affect genetic expression.
What acupuncture and infrared therapies do at the gene level
Why hormones are only part of the picture when addressing midlife weight gain
How glucose regulation and insulin sensitivity shift through menopause
Dr. Joffe’s polygenic testing model connects multiple pathways rather than single genes
How Yael’s approach to genetic testing differs from that of others in the field

Bio: YAEL JOFFE, PhD

Yael is globally recognized as a leading expert in nutrigenomics. In 2000, she was part of the team that built the first lifestyle genetics test, and since then has been responsible for creating many others. She is the author of four books: The Power of Genetics, It’s Not Just Your Genes, Genes to Plate, and SNP Journal. Yael has been published in multiple peer-reviewed scientific journals, hosts the Power of Genetics podcast, and is a highly regarded speaker in genetics. Yael built the first online nutrigenomics platform for clinician education and has developed and supervised genomics courses around the world. She has trained thousands of healthcare practitioners globally, also teaching at Rutgers University and the Maryland University of Integrative Health. In 2018, Yael founded 3X4 Genetics and now serves as its Chief Science Officer.

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. Yael Joffe

Ep. 557 “Your Hormones Are Hijacking Your Mood!” – The Shocking Way to Reduce Anxiety, Depression & Insomnia in Perimenopause Feb 19, 2026

Show notes

Welcome to this week’s Midlife Minute episode.

We’re focusing on the importance of having good mental health today. Statistics show that women are experiencing increased anxiety, depression, insomnia, and even suicidal thoughts during midlife, yet the stigma around mental health remains surprisingly strong.

Join me as I explore the science behind this, why it’s happening, and the importance of empowering yourself to demand better care.

IN THIS EPISODE, YOU WILL LEARN:

The issues that contribute to the midlife mental health challenges women are experiencing
How sleep disruptions in perimenopause increase anxiety, depression, and irritability
The metabolic and endocrine factors that can compound mood instability in midlife
Why perimenopause is a neurological as well as reproductive transition
The evidence-based benefits of HRT for supporting mental health
The role of estrogen in brain function and emotional regulation
Why HRT is especially important for women experiencing abrupt or early menopause
Some practical guidance for using HRT to support mental 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’sMenopause Gut Book is on presale now!
Cynthia’s Intermittent Fasting TransformationBook
The Midlife Pause Supplement Line

References:

Effects of Estradiol Withdrawal on Mood in Women With Past Perimenopausal Depression: A Randomized Clinical Trial (https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2298235)

Efficacy of Estradiol in Perimenopausal Depression: So Much Promise and So Few Answers (https://onlinelibrary.wiley.com/doi/10.1002/da.22391)

Effects of Hormone Therapy on Cognition and Mood (https://www.fertstert.org/article/S0015-0282(14)00178-2/fulltext)

Does Menopause Hormone Therapy Improve Symptoms of Depression? Findings From a Specialized Menopause Clinic

A Meta-analysis of the Effect of Hormone Replacement Therapy upon Depressed Mood (https://www.sciencedirect.com/science/article/abs/pii/S0306453096000340?via%3Dihub)

The Effect of Hormone Replacement Therapy on Cognition and Mood (https://onlinelibrary.wiley.com/doi/10.1111/cen.14856)

Ep. 556 The Women's Bone Health Masterclass Part 2 | Menopause & Bone Health Feb 18, 2026

Show notes

We’re back with Episode 2 of our Bone Health Masterclass series—and this one is a powerhouse mashup featuring orthopedic surgeon Vonda Wright, magnesium expert Carolyn Dean, researcher Barrie Tan, and bone coach Kevin Ellis.

In this dynamic conversation, we break down what really happens to women’s bones during menopause—and what you can do about it. You’ll learn how strength training, grip strength, and smart fueling directly influence bone density, and finally understand the truth about osteoblasts, osteoclasts, and the constant remodeling happening inside your skeleton.

We also go deep on the nutrients that matter most, especially magnesium, the surprising role of melatonin, how chronic stress and gut health impact your bones, and why building bone is about far more than just calcium. Plus, we unpack the science behind OsteoStrong and how targeted loading can stimulate stronger bones at any age.

If you care about staying strong, active, and fracture-free for decades to come, this is an episode you can’t afford to miss.

IN THIS EPISODE, YOU WILL LEARN:

Why bone loss accelerates during menopause
How tocotrienols effectively doubled the bone growth-to-loss ratio in osteopenic adults in a clinical trial
How relative calorie deficiency, menstrual disruption, and excessive leanness in athletes and non-athletes alike are major, yet underrecognized, risk factors for early osteoporosis
Why bone breakdown accelerates when estrogen drops, and how that can be countered
How women’s bone health has been misunderstood for decades, with an excessive focus on calcium
The critical importance of magnesium, which allows bones to be strong, flexible, and fracture-resistant
The value of melatonin for supporting bone remodeling, promoting osteoblast activity, and protecting bone cells from oxidative stress and inflammation
How elevated cortisol from chronic stress directly impairs bone health
Why gut health is foundational to bone 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. Barrie Tan

Connect with Dr. Vonda Wright

On her website
Facebook, Instagram, X, and LinkedIn
Leave a message on VIP Phone Number 407-232-2334

Connect with Dr. Carolyn Dean

On her website (For educational resources)
RnA ReSet Store website
Podcast

Magnesium: The Missing Link to Total Health by Dr. Carolyn Dean is available on Amazon

Connect with Kevin Ellis

Ep. 234 Metabolic Longevity and Vitamin E with Dr. Barrie Tan

Ep. 386 Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright

Ep. 366 Magnesium Masterclass: Unveiling Its Role in Metabolic Function with Dr. Carolyn Dean

Ep. 252 How To Optimize Your Bone Health with Bone Coach Kevin Ellis

BONUS: Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring Feb 16, 2026

Show notes

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring!

Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs.

Given the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segments to make them easier to understand.

In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transport of cholesterol and the roles of apoptosis, apo-proteins, and apo-lipoproteins; we unravel the differences between HDL, LDL, IDL, and VLDL; and we explain how to calculate LDL and triglycerides to assess metabolic health. Dr. Dayspring also shares his preferences regarding lab values and indicators that help him assess the early risk of cardiovascular disease.

We cover some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it easier to follow.

Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series.

IN THIS EPISODE YOU WILL LEARN:

What are lipids, and why are they important?
Dr. Dayspring explains what triglycerides are.
How lipids get absorbed and transported throughout the body
What lipoproteins are, and how they get classified
How cholesterols get calculated
The impact of triglycerides on cholesterol levels and cardiovascular health
How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk
What is the role of HDL particles?
How metabolic syndrome impacts cardiovascular health

Bio:

Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, he moved to Virginia in 2012. He served as an educational director for a nonprofit cardiovascular foundation and, until mid-2019, as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years, he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.

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. Thomas Dayspring

⁠Twitter⁠ (@DrLipid)
⁠LinkedIn⁠

⁠Books written by Gary Taubes⁠

Ep. 555 “It’s Not Just Hot Flashes” – The Most Overlooked Heart Disease Risks in Menopause with Dr. Jayne Morgan | Menopause & Heart Disease Feb 14, 2026

Show notes

I am excited to welcome Dr. Jayne Morgan as my guest today. She is a cardiologist and the Vice President of Medical Affairs at Hello Heart, specializing in women's health and cardiovascular research.

In our conversation, we look at the gaps in clinicians’ training around perimenopause and menopause, also discussing gender neutral training, and how men and women are treated differently in the medical system. Dr. Morgan shares her preferred areas of focus when educating middle-aged women about hormone replacement therapy and clusters of diagnoses, which include diabetes, dyslipidemia, high blood pressure, and weight-loss resistance. We examine how myocardial infarctions (heart attacks) tend to manifest differently in women, often with microvascular disease, atypical chest pain, and less obvious symptom patterns. We also explore screening recommendations, such as EKGs, Lp(a) assessments, and mammography for microcalcifications, which might indicate an elevated risk for cardiovascular disease.

This fun and lively conversation with Dr. Morgan offers valuable, practical insights into women’s heart health. I look forward to recording future podcast episodes with her.

IN THIS EPISODE, YOU WILL LEARN:

One-size-fits-all treatment of women during medical training in the ’90s and early 2000s
Speaking up in the exam room when something doesn’t feel right
When hormone therapy was labeled dangerous, and the fallout that followed
Medicine’s uncomfortable truth: clinicians must keep learning or fall behind
Gender-neutral cardiology and the women it left behind
The midlife risk-factor pileup no one prepared women for
Why not taking blood pressure or cholesterol medications is risky rather than healthy
Heart attacks often mistaken for anxiety, especially in women
Slow change, real progress in women’s cardiology care

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. Jayne Morgan

On Instagram, TikTok, Threads, YouTube, and LinkedIn

Ep. 554 Why Digestive Rest Matters in Menopause with Cynthia Thurlow, NP | Menopause, Perimenopause & Fasting Feb 12, 2026

Show notes

Today, I’ll be unpacking some of the research and science surrounding digestive rest and intermittent fasting.

In this episode, I am transparent about the fact that what works for me now may not be what worked five or ten years ago. I explain what happens in your body when you’re not eating, explore ways to approach intermittent fasting, and highlight why your goals, life stage, and metabolic health should guide your choices.

Whether you’re focused on building muscle, improving metabolic flexibility, or supporting fat loss, I hope that you walk away with a clearer understanding of how long you should go without eating, while honoring your current stage of life.

IN THIS EPISODE, YOU WILL LEARN:

How everything changed after 10 years of intermittent fasting
How digestive rest differs from intermittent fasting
Why intermittent fasting works better as a metabolic strategy
How digestive rest supports healing
The metabolic value of intermittent fasting
How perimenopause and menopause impact the gut microbiome
How to determine whether digestive rest or intermittent fasting is more appropriate in different life stages

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

Ep. 553 The Ultimate Bone Health Masterclass Series Part 1 | Menopause & Bone Health Feb 11, 2026

Show notes

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow.

In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women’s bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health.

I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health.

IN THIS EPISODE, YOU WILL LEARN:

How underfueling, overtraining, and oral contraceptives can limit bone development
The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk
How even a few minutes of impact exercise per day can stimulate bone strength
How vibration plates can complement strength and impact training
Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age
The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength
How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women
How creatine alone, without physical activity, shows no meaningful benefit

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. Jocelyn Wittstein

On the Duke Health website
On Instagram

The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores.

Connect with Debra Atkinson