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

Latest Episodes:

Ep. 545 “Your Diet May Be Worsening Hair Loss” – The Best Nutrition Fixes for Thinning Hair After 40 | Menopause & Hairloss Jan 22, 2026

Show notes

Today, we have another episode in the YouTube series where I answer listeners’ questions from the Everyday Wellness Podcast and my private free Facebook group, The Midlife Pause/Cynthia Thurlow.

We’re continuing the conversation around hair loss today. In the last episode, we covered some common causes of hair loss. In this episode, we discuss how nutrition can either positively or negatively affect it. Some familiar themes come up again, but they’re hard to avoid because in midlife, nutrition is not optional. It’s essential!

IN THIS EPISODE, YOU WILL LEARN:

Why a protein-centric diet is vital in middle age
How over-fasting can exacerbate hair loss
Why iron is essential for hair growth
Foods that are beneficial for their polyphenols and antioxidants
Why metabolic health is critical for hair follicle protection
How stress and disrupted sleep affect hair loss
The value of weight training and maintaining muscle mass
The role of iodine, selenium, and red blood cell magnesium in hair growth and the benefits of an anti-inflammatory diet

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to 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. 544 Why Women Aren’t Getting the Care They Deserve – The Best Strategies to Advocate for Your Health with Meghan Rabbitt | Menopause & Health Advocacy Jan 21, 2026

Show notes

Today, I’m thrilled to welcome Meghan Rabbitt as my guest. Meghan is an award-winning journalist and the author of The New Rules of Women's Health: Your Guide to Thriving at Every Age. She specializes in women’s health and wellness, and her work has appeared in several national publications, including Oprah Daily, Prevention, Maria Shriver's Sunday Paper, and others.

Meghan is known for translating and clarifying complex medical and scientific topics into actionable information. In our conversation today, we dive into her new book and explore the process of writing a 700-page guide. We discuss how the old rules of women’s health have often failed, and Meghan shares her hope that things will shift. We cover underrecognized midlife issues such as heart disease, the power of knowledge, reframing the aging process, and how the lack of research funding and a paternalistic system contributed to the lack of information on how women’s bodies age. We also examine the influence of social media, navigating the medical system, advocacy, the gut-brain-hormone connection, and the crucial role of fiber, and Meghan emphasizes why every woman’s story matters.

Meghan’s book is incredibly valuable, as it speaks to women of all ages, from young adults to those in later life.

IN THIS EPISODE, YOU WILL LEARN:

Why personal context matters when following nutrition advice on social media
The value of seeking multiple clinician opinions when facing health choices
Improving your communication with clinicians to help them understand your priorities and concerns
An essential approach to diet and lifestyle
Underrecognized midlife issues, like heart disease, and why they are often overlooked in women’s health
How midlife changes in estrogen are linked with alterations in the microbiome and astrobolome
Understanding the gut-brain-hormone connection can help clarify your symptoms and guide your lifestyle choices.
Gut health and why fiber is important
Knowledge, advocacy, and reframing aging empower women to navigate the medical system and make better-informed decisions

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to 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 Meghan Rabbitt

BONUS: Understanding Menopause: Hormonal Shifts in Women's Brains with Dr. Lisa Mosconi Jan 19, 2026

Show notes

I am delighted and honored to interview Dr. Lisa Mosconi today. She is an Associate Professor of Neuroscience in neurology and radiology at Cornell Medicine and Director of the Women's BRAIN Initiative and the Alzheimer's Prevention Clinic at Weill Cornell Medicine, New York Presbyterian Hospital. She is also a globally acclaimed neuroscientist with a Ph.D. in neuroscience and nuclear medicine and the author of the New York Times bestseller The XX Brain and, more recently, The Menopause Brain.

In our conversation, we discuss how women’s brains change during perimenopause and menopause, looking at the significance of puberty, pregnancy, and perimenopause, as well as the lack of medical research on women and medical gaslighting. We explore the concept of bikini medicine and its misconceptions regarding women's health and hormones, alongside the crucial roles of hormones like estradiol, progesterone, and testosterone in our neuroendocrine system. Dr. Mosconi also provides insights into evolving menopausal treatments, including lifestyle interventions.

Dr. Mosconi is an esteemed figure in neuroscience and a prominent voice in women's health. I am confident you will gain valuable insights and perspectives from my discussion with her today.

IN THIS EPISODE YOU WILL LEARN:

How women's brains change during perimenopause and menopause
How the lack of information for young girls can lead to medical gaslighting and confusion during perimenopause
Dr. Mosconi explains how a simple sugar is used as a tracer to track glucose metabolism in the brain during perimenopause
Why brain changes during menopause may lead to mental fatigue and brain fog
How the lack of training and research on menopause in medical residency programs leads to a poor understanding among clinicians
Why women need to consider their brain and metabolic health during perimenopause
Why estrogen is essential after menopause
The benefits of HRT for menopausal women
How stress impacts hormone production

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to 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. Lisa Mosconi

Ep. 543 Osteoporosis Is Reversible – The Best Treatments You’re Not Hearing About with Dr. Doug Lucas | Menopause & Bone Health Jan 17, 2026

Show notes

I’m delighted to welcome Dr. Doug Lucas today for the second episode of a two-part masterclass on bone health. He is double board-certified as both an orthopedic surgeon and an osteoporosis specialist, and he is on a mission to prove to the world that osteoporosis is both preventable and reversible.

We continue our conversation, discussing bone health issues and diving into standards of care for osteopenia and osteoporosis. Dr. Doug unpacks the impact of drug therapies, from bisphosphonates to anabolics and lifestyle factors. We cover atypical fractures, mandibular necrosis, the challenges of hypermobility, and ways to support stability and training. Dr. Doug also breaks down osteogenic loading and training, clarifies why supplements are only as effective as your nutrition, and debunks common myths around bone health, mobility, and strength training.

You will not want to miss this valuable and informative masterclass with Dr. Doug Lucas. It is jam-packed with helpful insights, so you will likely want to listen to it more than once.

IN THIS EPISODE, YOU WILL LEARN:

The importance of personalizing supplements
Why it’s essential to check your biomarkers before supplementing
The specific minerals and vitamins that are important for bone health
Why supplements should never replace foundational nutrition and lifestyle work
How boron and fat-soluble vitamins benefit bone health
The importance of personalizing your supplement plan
How targeted testing and fewer supplements can yield better results
How osteoporosis can improve and, in many cases, be reversed
How peptides and GLP-1s impact bone health and muscle preservation
The role of lifestyle, nutrition, and exercise in bone health

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to 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. Doug Lucas

Ep. 542 “Why Your Hair Is Thinning After 40” – The Shocking Truth About Menopause Hair Loss | Menopause & Hairloss Jan 15, 2026

Show notes

Today, I answer the next round of listener questions, both from the podcast and those I’ve been asked to address more personally on YouTube.

Join me for this episode, where we dive into an honest and authentic exploration through the lens of traditional, allopathic medicine, of why women lose their hair during perimenopause and menopause.

IN THIS EPISODE, YOU WILL LEARN:

Why hair loss is often multifactorial and requires a comprehensive approach
How declining estradiol impacts the hair follicle cycle
Why hair growth slows and shedding increases as estrogen declines
The typical pattern of how hair loss presents in middle-aged women
How low or fluctuating thyroid hormone levels can increase hair loss
The importance of checking ferritin levels, even in women who are not overtly anemic
How insulin resistance, glycemic variability, and inflammation contribute to hair loss

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to 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. 541 Why Your Diet and Workouts Stopped Working – The Shocking Truth About Muscle Loss in Women with Linda Alexander | Menopause & Strength Training Jan 14, 2026

Show notes

Today, I am honored to welcome my personal trainer, Linda Alexander, as my guest. Linda has been training middle-aged and older women almost exclusively for the last decade of the 40 years she has spent in personal training.

In our conversation, we explore the challenges of training middle-aged women. Linda highlights the importance of strength training over cardiovascular exercise, and we discuss the way my elementary school physical education teacher approached physical fitness for children many years ago. Linda explains how she evaluates new clients through movement and exercise progression, shares her personal view on intermittent fasting, and clarifies how it can contradict muscle building and maintenance. We also explore the importance of mindset and keeping nutrition simple, and we dive into many listener questions, ranging from progressive overload to nutrition and workouts.

This conversation with my personal trainer is truly impactful, one that many of you have been asking for. I know you will enjoy it as much as I did while recording it.

IN THIS EPISODE, YOU WILL LEARN:

How women's nutritional needs and exercise tolerance change at different life stages
How to control your carbohydrate intake without necessarily being ketogenic
Linda shares her approach to strength training
How our mindsets and self-expectations influence strength training experience
How functional movement can help older adults maintain their independence and prevent falls
Why combining a ketogenic diet with cardio can hinder achieving the results you want
The benefits of eating protein before or after exercise
The importance of staying well-hydrated and taking supplements to support your energy and recovery
How celebrating small wins and practicing self-kindness can strengthen your mindset and improve your long-term progress

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to 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 Linda Alexander

On her website
⁠Instagram⁠ and⁠ Facebook⁠

BONUS: Diabetes Prevention, Treatment and the Role of Nutrition with Dr. Ken Berry Jan 12, 2026

Show notes

I am thrilled to have Dr. Ken Berry joining me on the podcast for the third time today. He was with me before on episodes 111 and 139.

Dr. Berry is a physician, best-selling author, and passionate health advocate with a no-nonsense approach to health and wellness. He has been practicing at the Berry Clinics since 2003 and is an active community member. He has written two books, Lies My Doctor Told Me and the recently published Kicking Ass After Fifty, in addition to various other resources, including Common Sense Labs Today. He also has a YouTube channel, serving over 2 million subscribers- one of my favorite go-to resources for my patients.

In our conversation today, we dive into the latest Lancet research on the impact of a diabetes diagnosis on life expectancy, along with insights from the American Diabetes Association regarding the costs of diabetes care. We discuss the need for proper diagnostic modalities to identify insulin resistance earlier and the labs Dr. Berry uses in his practice for identifying those at risk. We explore the recently recognized American Heart Association syndrome, CKM (Cardiovascular Kidney Metabolic Syndrome), and the role of GLP agonists, continuous glucose monitors, and glucometers. Dr. Berry also shares his views on plant-based diets, proper diets, and more.

IN THIS EPISODE YOU WILL LEARN:

Why does metabolic health continue to deteriorate in most of the general population?
The staggering amount of disposable plastic used within the healthcare industry
The importance of fasting insulin levels when diagnosing metabolic disease
Why are blood tests essential for determining metabolic health?
The benefits of glucometers and continuous glucose monitors for metabolic health
How Dr. Berry’s health improved after following a specific diet and measuring his lab results for a month
How misinformation gets spread within the health and wellness industry
Why are doctors not informing their patients about the absence of long-term studies and deluding them with false information?
The long-term effects of Semaglutide on the body
How a proper diet can naturally lower lipid levels
The limitations of the germ model for treating chronic diseases

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. Ken Berry

Dr. Berry’s books

⁠Lies My Doctor Told Me⁠

⁠Kicking Ass After 50⁠

⁠Common Sense Labs⁠

Dr. Berry’s Private Community

⁠Phdhealth.community⁠

Medical News article Mentioned

⁠Here’s What to Know About Cardiovascular-Kidney-Metabolic Syndrome, Newly Defined by the AHA ⁠

Previous Episodes Featuring Dr. Ken Berry

⁠Ep. 111 – Is The Keto Diet The Proper Human Diet? – with Dr. Ken Berry⁠

⁠Ep. 139 – Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry

Ep. 540 “Your Brain Needs Estrogen” – The Most Powerful Way to Protect Memory, Cognition & Longevity in Midlife with Dr. Kellyann Niotis | Menopause & Brain Health Jan 10, 2026

Show notes

Today, I am thrilled to connect with Dr. Kellyann Niotis, a fellowship-trained preventive neurologist specializing in risk reduction strategies for neurodegenerative disorders. Dr. Niotis completed her medical internship and neurology residency at New York-Presbyterian Weill Cornell Medical Center. She is passionate about preventive neurology, especially as it relates to advocacy, policy changes, and improving access to care and education.

In our discussion, we explore the memory changes and brain fog that occur during perimenopause, and the fear of neurocognitive changes. We look at screening, testing, and labs, examine the effects of alcohol on brain health, and how estrogen is often framed as a reproductive hormone despite its role as a brain fuel regulator. We also clarify why caring for ourselves in midlife is essential for our long-term brain health, outlining the risk factors for neurocognitive changes, the role of neuroplasticity, and how lifestyle factors and loneliness collectively impact brain health and longevity.

This is an exciting and evolving area of neurology, and I am truly grateful to share Dr. Niotis’s expertise and insights with the Everyday Wellness community.

IN THIS EPISODE, YOU WILL LEARN:

How hormone fluctuations in perimenopause impact women’s cognition and brain function
The early signs that can help us distinguish menopausal cognitive changes from age-related decline or Alzheimer’s
How sleep quality (not just duration) profoundly affects neurocognitive health
How vascular health and cholesterol influence long-term risk for cognitive decline and dementia
How neuroplasticity and lifestyle interventions can support ongoing brain adaptation
Why hearing loss is a major, under-recognized modifiable risk factor for dementia
The value of exercise, especially high-intensity interval training, for growing new brain cells
How estrogen and progesterone affect women’s brain health
Why too much data tracking can harm your brain 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 Kellyann Niotis

Ep. 539 “Waking Up at 3AM Every Night?” – The Best Sleep Strategies for Women on HRT | Menopause & Sleep Jan 08, 2026

Show notes

We have another Midlife Minute episode today, dedicated to a single theme, where I answer listener questions one at a time in a concise and focused format.

Join me today as we dive into HRT and sleep issues.

IN THIS EPISODE, YOU WILL LEARN:

How persistent vasomotor symptoms can continue to disrupt sleep, even once hormone levels are optimized
Different types of hormones and delivery methods can impact sleep quality.
Why we tend to get sleepy earlier in the evening and wake up earlier in the morning as we age
Estrogen and progesterone impact sleep quality in different ways.
How chronic underlying stress, anxiety, and mood issues impact sleep quality
The value of cognitive behavioral therapy and structured insomnia interventions

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
⁠⁠https://themidlifepause.com/products/mlp-inositol⁠⁠

Ep. 538 Is Alcohol Your Hidden Identity? – The Most Eye-Opening Way to Reframe Your Drinking Habits with James Swanwick | Menopause & Alcohol Jan 07, 2026

Show notes

I am honored to be joined today by James Swanwick, a renowned stop-drinking expert and author of Clear: The Only Neuroscience-Based Approach for High Achievers to Quit Drinking Without AA, Rehab, or Willpower. He is a former SportsCenter anchor on ESPN and the creator and founder of the Stop Drinking Process.

In today’s personal and thought-provoking conversation, James and I talk about alcohol use disorder, exploring how family dynamics and early environments shape our drinking habits, how alcohol use becomes normalized, the perceived benefits of drinking, and the very real health risks and consequences. James explains why alcohol is considered one of the most harmful drugs, how younger generations are approaching alcohol differently, the role of peer pressure in an alcohol-free lifestyle, and the importance of gratitude.

Join us for an insightful and informative discussion on why we drink, how to reframe our relationship with alcohol, and for those who are sober-curious, a stepwise approach to making that shift.

IN THIS EPISODE, YOU WILL LEARN:

How family dynamics and early environments shape our relationship with alcohol
How alcohol becomes normalized long before we ever take our first drink
The real cost of using alcohol as a social lubricant
How the health consequences of alcohol show up as we age
Where alcohol ranks among the most harmful drugs
Why appropriate accountability and community matter more than willpower
The importance of structured support when quitting alcohol
How gratitude, reframing, and daily practices can reduce cravings and support lasting change

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 James Swanwick

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