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

Latest Episodes:

Ep. 530 One Procedure, Zero Regrets – The Best Way to Catch Cancer Early | Women's Health & Screening Dec 18, 2025

Show notes

I am dedicating today's entire episode to colonoscopies.

When I had my fifth colonoscopy yesterday, I shared the before-and-after experience online and received a flood of responses. Healthcare professionals thanked me for the transparency, while many followers admitted they were anxious, postponing their own procedures, or worried about the small likelihood of complications.

With my own strong family history of precancerous polyps and years of firsthand experience, I wanted to dive deeper so I can speak from both knowledge and empowerment.

Join me as I unpack the facts to dispel your fears and bring a sense of calm confidence to this potentially life-saving procedure.

IN THIS EPISODE, YOU WILL LEARN:

How the rising incidence of colorectal cancer in younger women has led to a need for earlier detection
How colorectal cancer symptoms often get misattributed to stress, perimenopause, hemorrhoids, or other hormonal changes
The risk factors of colonoscopies
Various types of colonoscopy prep
How colonoscopy prep impacts the gut microbiome
How probiotics can help reduce post-colonoscopy GI symptoms
What women need to know about sessile serrated polyps
How perimenopause and menopause alter colorectal cancer risk in women
What major clinical trials reveal about prevention and long-term protection
Some alternatives to traditional colonoscopy

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:

Ep. 529 The Medical Gaslighting Epidemic – Why Women Deserve a Better Healthcare Model | Menopause with Dr. Sameena Rahman Dec 17, 2025

Show notes

Today, I am delighted to connect with Dr. Sameena Rahman, a board-certified OBGYN and certified menopause practitioner with over a decade of expertise in midlife sexual medicine and concierge gynecology. Dr. Rahman founded the GSM Collective in downtown Chicago to deliver a more personalized patient-first model of health care for women.

In our conversation, we explore how cultural and racial factors influence care for women, particularly during the menopausal transition. We discuss the heart disease risk of women with a baseline of inflammation and insulin resistance, the effects of allostatic load on minority women, why cognitive health is crucial, the impact of alcohol, and why the current medical model is a systemic failure that gaslights women. We also examine the impact of pelvic floor therapy, appropriate pelvic examinations, specific autoimmune vulvar conditions, and how oral contraceptives affect sexual health, and Dr. Rahman shares her recommendations for preventing frailty and loss of independence.

I am a big admirer of Dr. Rahman’s work and look forward to having her join us again after her new book is published.

IN THIS EPISODE, YOU WILL LEARN:

Why Hormone Replacement Therapy alone might not solve all menopausal genital issues
How pelvic floor issues can even affect women who have not given vaginal births
What a routine Pap smear can miss, regarding vulvar and vestibular health
What a simple Q-tip test can reveal about vulvar pain
How untreated pain can create a cycle of pelvic floor problems
How local hormone therapy can target vulvar and vestibular pain where systemic hormones may fall short
The benefits of trauma-informed exams
The value of integrating pelvic floor therapy with local hormone treatment
How long-term birth control use might affect vulvar tissue
What to consider for balancing contraception with sexual health

Bio: Dr. Sameena Rahman

Dr. Sameena Rahman is a board-certified OB/GYN, sex-med gynecologist, menopause specialist, and a clinical assistant professor of OB/GYN at the Northwestern Feinberg School of Medicine. She is the founder of the GYN & Sexual Medicine Collective, a successful concierge practice that emphasizes evidence-based medicine, and an affiliate of Ms. Medicine. Dr. Rahman is dedicated to evaluating and treating each patient with compassion, trauma-informed care, and an awareness of personal bias. Additionally, she hosts the podcast Gyno Girl Presents: Sex, Drugs & Hormones and will release her first book, Brown Girls Disease? A Guide To Sexual Health and Empowerment through a South Asian Lens in 2026.

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. Sameena Rahman

The GSM Collective
Dr. Sameena Rahman on Instagram (@gynogirl)
Gyno Girl Presents Sex, Drugs and Hormones (Podcast)

Resources

Find a practitioner to assist with your sexual concerns
The International Society for Vulvo Vaginal Diseases
The National Vulvodynia Association
Prosayla (Female Sexual Health Education)

BONUS: Body Image, Training, and Nutrition in Middle Age with Sal Di Stefano Dec 15, 2025

Show notes

Today, I am privileged to connect with Sal Di Stefano. Sal is a sought-after fitness and health expert with a straightforward, uncomplicated communication style. He is also a co-host of the immensely popular Mind Pump Podcast.

In our discussion, we explore why the scale is an ineffective measure of success in our culture, particularly for women. We dive into the effects of body image and dysfunctional relationships with our bodies, contrasting self-hate patterns with self-love patterns. We look at ways to train differently in middle age with the challenges of perimenopause and menopause, and consider the impact of physiological changes during pregnancy and the postpartum period. We also cover signs of overtraining and intuitive nutrition and address many listeners' questions about reverse dieting, hormetic strategies, and authenticity.

I am sure you will love this conversation, and I look forward to having Sal back on the show in 2024.

IN THIS EPISODE YOU WILL LEARN:

The limitations of relying solely on weight as a measure of success in health and wellness
Why we should focus on the full scope of fitness and diet rather than a specific number or metric
How patterns of self-hatred can lead to unhealthy behaviors
How to practice self-care with exercise and a healthy diet
Why exercise routines should be founded on factors like sleep, stress, fitness levels, and diet
The importance of starting with small, manageable steps toward self-care and weight loss
Why strength training is the most effective exercise for women in perimenopause and menopause
How high-performing athletes prioritize recovery and rest to prevent burnout and injury
Post-pregnancy muscle recruitment patterns and exercises
Diet and nutrition for improved mental clarity and physical performance
The benefits of strength training for muscle growth and hormone balance

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 Sal Di Stefano

Ep. 528 The Hidden Power of Menopause – How to Rewire Your Brain & Thrive After 40 | Menopause with Dr. Mindy Pelz Dec 13, 2025

Show notes

Today, I am delighted to reconnect with my friend and colleague, Dr. Mindy Peltz, a New York Times bestselling author and a leading voice in women's health, hormones, and aging. She has written several books, with her most recent being Age Like A Girl. She also has a top-ranking podcast and YouTube channel.

In our conversation today, we’ll explain how you can reframe menopause as an evolutionary upgrade. We dive into the neurochemical shifts that occur in menopause, exploring Carol Gilligan's work, the purpose of menopause, the influence of the Gen X generation, and how trauma influences our perimenopause and menopause experiences. We unpack the role of oxytocin, clarify why clutter is problematic, and discuss the effects of environmental psychology. We also highlight the critical importance of bioindividuality at this stage of life, and Dr. Mindy shares the books she likes and recommends.

This discussion with Dr. Mindy is personal and deeply philosophical, inviting you to contemplate ideas that will continue to resonate with you long after it ends.

IN THIS EPISODE, YOU WILL LEARN:

How setting boundaries improves relationships and preserves energy in midlife
Why children transitioning to adulthood must be allowed to handle responsibilities
How parental over-involvement can hinder the independence of young adults
How the neurochemical shifts in perimenopause and menopause alter women’s emotional responses and priorities
The value of novelty and new experiences for supporting mental and emotional health
How clutter impacts stress levels, especially during hormonal changes
The benefits of creating calm environments to regulate the brain and emotional system
How downsizing can bring profound peace and freedom
Why solitude and personal space are essential for self-regulation in midlife
How menopause creates the need for recalibrating relationship boundaries

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. Mindy Pelz

Ep. 527 HRT Changes Your Lipids More Than You Think – The Surprising Truth About Menopause & Heart Disease with Dr. Thomas Dayspring | Women's Cardiovascular Health Dec 10, 2025

Show notes

I am honored to have Dr. Tom Dayspring join me again today for another AMA session. He and I have done eight podcasts before, and this is a continuation of our last Ask Me Anything episode.

Dr Dayspring is an esteemed expert on internal medicine and clinical lipidology. He is likely one of the most influential worldwide lipid experts, so I am thrilled to have him back with me to dive into various topics related to listener questions, including the impact of hormone replacement therapy on lipid changes, methods of administration, and why bioidentical hormone replacement therapy is preferable for managing both menopausal symptoms and lipid health. We discuss medications, including PCSK9 inhibitors and GLP-1s, as well as intermittent fasting, lipids, and cardiovascular disease risk. We also examine how heart disease develops gradually, over time, the impact of stress and lifestyle, and Dr. Dayspring shares the labs he recommends beyond traditional lipids, ApoB, and LpA. In our discussion, Dr. Dayspring noted that he was not in a position to speak about GLP-1 therapies or microdosing. Since I received many questions from listeners on those topics, I will host a future solo AMA to address some of their concerns.

Today's conversation with Dr. Tom Dayspring is truly invaluable, and I trust you will walk away with valuable insights you can share with your healthcare providers. We created a PDF - cynthiathurlow.com/lipids - specifically for listeners that outlines key labs to discuss with your providers and questions to ask them to help you advocate for your own health and your family members' health.

IN THIS EPISODE, YOU WILL LEARN:

Why being physically fit does not always eliminate the risk of heart problems arising
How ApoB and cholesterol contribute to heart disease over decades
Why the early testing of risk factors is essential
How chronic stress increases the risk of heart disease
How high cortisol affects insulin sensitivity and glucose regulation
How stress impacts endothelial and nitric oxide function
The link between low Omega-3 levels and heart problems
How insulin resistance degrades heart health
How high homocysteine levels can impair endothelial function and contribute to cardiovascular problems

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

On X (@DrLipid)
On LinkedIn

BONUS: Are You Deficient in C15:0? – The Fastest Way to Improve Sleep, Mood & Metabolic Health with Dr. Stephanie Venn-Watson | Women’s Health & Longevity | Women’s Health & Longevity Dec 08, 2025

Show notes

We have another episode in a series of discussions with well-vetted guests from companies that I feel my community would benefit from hearing about

Today, I speak with Dr. Stephanie Venn Watson, a veterinary epidemiologist and the co-founder and co-CEO of Serafina Therapeutics. She has worked with the World Health Organization, DARPA, and the US Navy. She has over 70 patents and has authored more than 80 peer-reviewed scientific papers, and her discoveries have featured on NPR, Science Friday, BBC, NBC, and National Geographic. Her groundbreaking discoveries around the health benefits of C15:0 are the topic of a recent book.

In our conversation today, we explore longevity molecules and geno-protective molecules, why they matter, and how they work. We cover the basics of rapamycin and glucophage, then dig into the growing body of research on longevity and lifespan, specifically looking at C15:0, what it is, what it does, why it’s important, and how it’s the first essential fatty acid discovered in decades. We look at its wide-ranging pleiotropic effects on metabolic health, mood, sleep, the brain, gut, and immunity, as well as the signs of low C15:0 levels and the specific labs that can identify a deficiency. We also talk about the benefits of supplementation and improved bioavailability.

Since I have been taking C15:0 myself over the last four to five months and noticed improvements in my recovery and sleep, I’m excited to share this informative and helpful conversation, humbly dedicated to the essential saturated fatty acid, C15:0.

IN THIS EPISODE, YOU WILL LEARN:

• The role C15:0 plays in guiding the aging process and new findings about its benefits for the immune system, brain, and longevity

• C15:0’s emerging importance as a key player in metabolic balance

• What Dr. Venn-Watson’s animal studies revealed about the mechanisms of aging in humans

• Why women in midlife become more vulnerable to shifts in immune quality and cellular resilience

• The ways nutritional deficiencies can appear in blood markers long before symptoms develop

• What occurs with red blood cell stability and aging markers when C15:0 levels are too low

• Which biomarkers are now being considered early indicators of biological aging

• Formulation features of C15:0 that enhance its bioavailability

• The multiple bodily systems that can benefit from supplementing with C15:0

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) ⁠https://www.facebook.com/groups/themidlifepause⁠
Cynthia’s⁠Menopause Gut Book ⁠is on presale now!
Cynthia’s ⁠Intermittent Fasting Transformation⁠Book
⁠The Midlife Pause supplement line⁠
⁠Fatty 15⁠

Connect with Dr. Stephanie Venn-Watson

⁠

Ep. 526 Build Muscle, Burn Fat, Fix Your Microbiome – The Ultimate Blueprint for Healthy Body Composition with Dr. William Davis | Gut Microbiome & Menopause | Gut Microbiome & Menopause Dec 06, 2025

Show notes

Today, I am delighted to welcome Dr. William Davis, a cardiologist and New York Times bestselling author of the Wheat Belly series. He is also the author of Undoctored, Super Gut, and his latest book, Super Body.

In our conversation, we dive into the toxic diet industry and how it profits from repeatedly delivering wrong messages. We explore physiological changes in body composition that contribute to poor metabolic health and inflammation, the dangers of ectopic fat, and the influence of our environment. Dr. Davis explains the weight loss Ponzi scheme and how muscle loss drives changes in body composition. We also unpack the gut-muscle axis, the role of the microbiome in muscle building, SIBO and treatment options, and examine the broader effects of oxytocin on body composition, touching on the benefits of replacing lost biological compounds, like collagen and hyaluronic acid, the impact of Max, the microbiota, and accessible carbs, along with practical takeaways to support healthier living and better body composition.

This conversation with Dr. Will Davis is incredibly insightful, and I look forward to having him back to discuss the female and vaginal microbiomes.

IN THIS EPISODE, YOU WILL LEARN:

The specific probiotic strain that influenced body composition in a clinical trial
The benefits of fiber for your metabolism and fat distribution
The role of collagen and hyaluronic acid in joint, skin, and vascular health
How animal-based fibers affect the microbiome differently from plant fibers
The value of fermented foods for cultivating beneficial gut microbes
The long-term risks of restrictive diets
How declining estrogen alters immune function in women
The lasting impact of antibiotics and past treatments on gut microbiota
How to prepare your gut for a thriving microbial ecosystem
The surprising effects of foundational probiotic interventions on mood and social behavior

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com

Connect with Dr. William Davis

On his website
YouTube
Blog
Defiant Health (Podcast)
Books

Ep. 525 We’ve Been Misled About Metabolic Health – The Shocking Truth About Cholesterol, GLP-1 & Aging with Dr. Nick Norwitz | Metabolic Health & Aging Dec 03, 2025

Show notes

I am thrilled to reconnect with Nick Norwitz today. Nick is a researcher and educator with a mission to make metabolic health a mainstream concern. He graduated valedictorian from Dartmouth College, completed his PhD in metabolism at the University of Oxford, and earned his MD at Harvard Medical School. He has become known as a clinical researcher and metabolic health educator, speaking and writing on various topics, including brain health, microbiome, mitochondrial function, cholesterol, and more.

In our conversation, we discuss the challenges of providing evidence-based medicine, and Nick shares his personal story of overcoming inflammatory bowel disease with a ketogenic diet. We explore the research on statins reducing endogenous GLP-1 production, highlighting the importance of staying curious. We also clarify the different types of type 2 diabetes, the effects of biomolecular aging, and different perspectives on Lp(a).

Nick always provides thoughtful and valuable insights on a range of topics. His Substack is one of my favorites, sharing several ways to enhance your learning process, as a clinician or a layperson.

IN THIS EPISODE, YOU WILL LEARN:

How his struggle with inflammatory bowel disease led Nick to realize that the evidence-based care of western medicine is not always the best type of care, and how a ketogenic diet saved his life
How a recent study highlighted several major physical issues statins cause, yet it went largely unnoticed in medicine and the media
The need for clinicians to inform their patients about the potential side effects of their medications
How physicians tend to ignore evidence in favor of one-sided messaging that erodes trust and undermines informed care
The importance of remaining curious and acknowledging that what you learned initially might be incorrect
How technological advances will make personalized medicine the future of healthcare
The limitations of traditional one-size-fits-all randomized controlled trials
The sub-phenotypes of type 2 diabetes
How enzyme inhibitors (like statins) disrupt the gut microbiome
How metabolic health and oxidative stress affect Lp(a), and how vitamin C can potentially reduce its impact

Bio: Nick Norwitz

Nick Norwitz, MD, PhD, is a researcher-educator whose mission is to “Make Metabolic Health Mainstream.” He graduated Valedictorian from Dartmouth College, majoring in Cell Biology and Biochemistry, before completing his PhD in Metabolism at the University of Oxford and his MD at Harvard Medical School.

Nick has made a name for himself as a clinical research and metabolic health educator, speaking and writing on topics ranging from brain health, the microbiome, and mental health to muscle physiology, mitochondrial function, and cholesterol and lipids. His mantra is “Stay Curious.”

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com

Connect with Nick Norwitz

On YouTube, X, and Instagram
His Substack

BONUS: Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright Dec 01, 2025

Show notes

I am thrilled today to have the opportunity to speak with Dr. Vonda Wright, a practicing double-boarded orthopedic sports surgeon who has positioned herself at the intersection of longevity, women's health, and performance.

Dr. Wright is a great advocate for women's health, well-known and highly regarded for her frequent media appearances and thought leadership. In our discussion, we cover the importance of menopausal literacy and the impact of musculoskeletal syndrome in menopause, focusing on the critical decade, bone health, risk factors, and how to assess muscle strength. Dr. Wright shares her formula for strength training, and we explore the benefits of Zone 2 sprint training, examining the importance of V02-Max testing, particularly for frail individuals. We also address common musculoskeletal issues and essential lifestyle practices for maintaining orthopedic health.

This insightful conversation with Dr. Vonda Wright is one of my top picks on the podcast. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:

What menopausal literacy means
The symptoms of musculoskeletal syndrome during menopause
The roles estrogen and testosterone play in the musculoskeletal system
Why it is essential to focus on your health and notice any hormonal changes in the critical decade between the ages of 35 and 45
How the loss of loss of muscle mass and strength can lead to frailty and a risk of falling in middle-aged patients
Why women must base their decisions regarding estrogen on facts
The benefits of making smart nutrition, exercise, and sleep your priorities
The exercise Dr. Wright recommends for improving cardiovascular fitness
How weightlifting and trampoline rebounding in midlife supports bone health
How to use how to use V02 Max data to track your fitness level
Some essential nutritional factors for supporting midlife health

Bio:

Dr. Wright is a practicing double-boarded Orthopaedic Sports Surgeon, Author, Speaker, Researcher, and Innovator whose work stands at the intersection of Longevity / Women’s Health / Performance. Widely recognized for her thought leadership, Dr Wright is a frequent media and conference expert. Her innovative science-based approach is changing the lives of millions in mid-life.

Dr Wright practices in Lake Nona, Florida, and is the founder and CEO of Precision Longevity.

Connect with Cynthia Thurlow

Follow on X
⁠Instagram⁠
⁠LinkedIn⁠
Check out Cynthia’s ⁠website⁠
Submit your questions to ⁠support@cynthiathurlow.com⁠

Connect with Dr. Vonda Wright

On her⁠ website⁠
On⁠ Facebook⁠
⁠Instagram⁠
⁠X.com⁠
⁠LinkedIn⁠
Leave a message on VIP Phone Number (407)-232-2334

Ep. 524 The Truth About Creatine Monohydrate – How to Boost Strength, Bones & Longevity with Mike Mutzel | Creatine & Womens Health Nov 29, 2025

Show notes

Today, I am delighted to be joined by a friend and colleague, Mike Mutzel.

Mike has a master's in Clinical Nutrition from the University of Bridgeport. He is a graduate of the IFM, applies functional medicine in clinical practice, and is a consultant lecturer who teaches leading-edge science in a concise format for progressive clinicians to prevent chronic diseases.

In our discussion, Mike and I unpack the benefits of creatine monohydrate, highlighting the importance of ensuring the products we use are free of impurities. We explain how creatine monohydrate gets created, answer many listener questions, and describe current research specific to creatine monohydrate, discussing ways to support bone health, navigate dosing, and how to troubleshoot.

This conversation with Mike Mutzel is truly invaluable, and I look forward to having him back on the podcast to dive a little deeper into the science.

IN THIS EPISODE, YOU WILL LEARN:

How creatine supports energy production across muscles, the brain, and other organ systems
Why vegetarians and vegans should take creatine
What to consider when choosing high-quality creatine supplements
Dosing strategies based on diet, exercise, sleep, and individual needs
How taking creatine with electrolytes while exercising can improve absorption
Benefits of supplementing with amino acids alongside creatine for illness, recovery, or when protein intake is low
Adjusting your creatine dosage for sleep, travel, or exercise demands
How creatine supports bone and muscle health
The value of creatine for the eyes and ears

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com

Connect with Mike Mutzel

Creatine Research:

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

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