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

Latest Episodes:

BONUS: You’re Not Just Aging – The Shocking Truth About Cellular Health & Aging Better with Jessica Kane, CMO | Longevity & Aging in Women Aug 04, 2025

Show notes

Today, we have another episode in our series of podcasts sponsored by BodyBio.

Jessica Kane, the Chief Marketing Officer and co-owner of BodyBio, joins me for this episode. BodyBio is a third-generation family-owned company dedicated to advancing cellular health through science-backed supplements. Jessica is passionate about innovating and educating on products that support optimal health.

BodyBio has played a significant role in my health and healing journey as well as in the lives of many of my patients, clients, and family members. I love their products, so I was delighted when they reached out to me for a conversation.

In our discussion, Jessica shares BodyBio’s mission to advance foundational health, and we discuss the impact of phospholipids on cellular function and the difference between health span and lifespan. We explore the role bioactive lipids and essential fatty acids play, highlighting the distinctions between omega-3s and omega-6s and their benefits. We cover specific testing that could help when navigating ways to support the body, the role of TUDCA in supporting liver and mitochondrial health, and emerging research on its potential for brain health. We also dive into the value of butyrate for gut health, upcoming innovations and products for healthy aging, and pilot studies on perimenopausal women.

This discussion with Jessica Kane is rich, insightful, and well worth listening to more than once.

IN THIS EPISODE, YOU WILL LEARN:

Jessica discusses BodyBio’s mission and how she and her husband continue doing the significant work her grandfather did
Why are phospholipids essential for cellular health?
The importance of consuming healthy fats from whole foods and supplements
The connection between cellular health and longevity, and some common contributors to problematic cellular health
The difference between polyunsaturated fats (bioactive lipids) and saturated fats
How to increase your essential fatty acid intake with whole foods
How BodyBio Balance Oil provides a perfect balance of Omega-3s and Omega-6s, and the benefits of BodyBio TUDCA for supporting liver health and detoxification in middle age and beyond
The best way to test for essential fatty acids
How butyrate supports the gut lining integrity
Jessica discusses her upcoming pilot study.

Bio:

Jess Kane is the Chief Marketing Officer and co-owner of BodyBio, a third-generation, family-owned company dedicated to advancing cellular health through science-backed supplements. With a passion for wellness and a commitment to transparency, Jess leads BodyBio's mission to innovate and educate on products that support optimal health. She brings a blend of strategic insight and a deep understanding of nutritional science to her role, ensuring BodyBio remains a trusted brand for practitioners and consumers alike. Jess's leadership has helped BodyBio evolve as a pioneer in anti-toxin support and mitochondrial health, trusted by over 35,000 healthcare professionals worldwide.

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Ep. 488 How Perimenopause Changes the Brain with Dr. Caroline Leaf | Menopause & Mental Health Aug 02, 2025

Show notes

I am thrilled to connect with Dr. Caroline Leaf today. She is a cognitive neuroscientist, a bestselling author, and an internationally recognized expert in mind management and neuroplasticity.

In our discussion, we explore perimenopause and menopause as brain-based events rather than hormonal changes and discuss the distinctions between the brain, body, and mind. Dr. Leaf shares key insights from her latest book, Help in a Hurry, which offers a workable solution for self-regulation, acquiring knowledge, and navigating crises. We also delve into mental health management and building coping skills, and explore the importance of self-regulation, the impact of people-pleasing, and why labeling can be problematic.

Tune in for today’s powerful and insightful conversation with Dr. Caroline Leaf. I strongly recommend her new book, Help in a Hurry, for clear and actionable strategies to steady your mind as you navigate life.

IN THIS EPISODE, YOU WILL LEARN:

The changes that occur in women's brains during the perimenopause to menopause transition
Why stress can become toxic when we fail to manage it
How managing the mind, body, and nutrition helps to prevent cognitive issues during perimenopause and menopause
Dr. Leaf explains the difference between the mind and the brain
The benefits of self-regulation for managing stress and preventing cognitive decline
How to shift your mindset in just 60 seconds
Dr. Leaf introduces Neurocycle, her five-step process for rewiring habits over 63 days
How people-pleasing is driven by societal expectations and personal narratives
How recognizing and addressing your people-pleasing patterns will allow you to regain your identity and self-worth
Why labeling offers temporary comfort but worsens stigmas and reduces the effects of mental health solutions

Bio: Dr. Caroline Leaf

Leading the Future of Mind-Management and Mental Health Transformation

Dr. Caroline Leaf is a cognitive neuroscientist, bestselling author, and global expert in mind management and neuroplasticity. For over 30 years, she has pioneered groundbreaking research on how thoughts shape the brain—and how we can harness this power to transform mental, emotional, and physical health.

Creator of the proven 5-Step Neurocycle® method, Dr. Leaf equips people worldwide with science-backed tools to break toxic thought patterns, build resilience, and create lasting change. Through her books, courses, and media appearances—including TEDx, The Doctors, and Mindvalley—she has empowered millions to take control of their mental well-being.

Her bestselling books, like Switch On Your Brain and Cleaning Up Your Mental Mess, continue to inspire transformation, offering practical strategies to rewire the brain, overcome anxiety and burnout, and unlock true potential.

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Connect with Dr. Caroline Leaf

On her website
On all social media: @drcarolineleaf
The Dr. Leaf Show (On YouTube)
Dr. Leaf’s Neurocycle App is also available on iTunes or Google Play

Pre-order a copy of Dr. Leaf’s new book, Help in a Hurry, to receive many free bonuses

Ep. 487 Why Aging Isn’t the Problem, It’s the Messaging with Caroline Paul | Menopause & Mindset Jul 30, 2025

Show notes

I am thrilled to have Caroline Paul joining me today. She is a New York Times bestselling author, a TEDx speaker, and a longtime member of the Writers Grotto.

In our discussion, we address the issue of societal messaging about aging, the importance of bravery and resilience, and how invisibility can become a superpower as we age. We explore gender differences and the early conditioning that shapes how boys and girls perceive themselves, the power of awe for brain support, and the benefits of remaining curious and open-minded. We examine the value of novelty and neuroplasticity and unpack the five pillars of fulfilling aging: community health, new experiences, a sense of purpose, and a positive mindset about aging. Caroline also delves into her years as a firefighter, sharing how she practices being present despite being an adrenaline junkie, as well as the importance of rest and recovery.

I thoroughly enjoyed today’s invaluable conversation with Caroline, and I know you will love it too!

IN THIS EPISODE, YOU WILL LEARN:

The types of negative messaging women receive about aging
The health benefits of getting outside and being physically active
Caroline shares some of her experiences as a firefighter
The importance of teaching girls about bravery
The value of being outside and engaging in activities that evoke awe
How novelty, health, community, purpose, and a positive view of aging can help you maintain a fulfilling life
Some practical advice for aging well
How neuroplasticity and lifelong learning can improve your cognitive and physical health
The importance of challenging societal norms and embracing adventure

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Connect with Caroline Paul

On her website
Instagram
Caroline’s latest book, Tough Broad

BONUS: Is Obesity Really Genetic? Debunking the Myths with Dr. Ken Berry Jul 28, 2025

Show notes

I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients.

In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils and the significance of visceral fat.

You will not want to miss this invaluable discussion with Dr. Ken Berry.

IN THIS EPISODE YOU WILL LEARN:

Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietician claimed that ultra-processed foods are acceptable.
How media sources are losing their credibility
The vital part social media plays in changing the narrative and holding media sources accountable
Why consumers must stay informed and be proactive in their health choices
The health implications of eating ultra-processed foods
Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like ozempic for children.
The benefits of eating whole foods
Dr. Berry shares his three rules for a healthy diet.
Why we need to avoid sugar and seed oils
How following a low-carb diet can help to reduce visceral fat.
Dr. Berry introduces the American Diabetes Society and explains its mission.

Bio:

Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha, and their children on a farm in Holladay, Tennessee.

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Connect with Dr. Ken Berry

On his⁠ website⁠
⁠YouTube⁠

⁠The American Diabetes Society ⁠

Dr. Berry has three books available on Amazon:⁠ Lies My Doctor Told Me⁠,⁠ Kicking Ass After 50⁠, and⁠ Common Sense Labs

Ep. 486 The Ultimate Progesterone Masterclass for Women Part 2 with Cynthia Thurlow, NP | HRT & Menopause Jul 26, 2025

Show notes

We have a follow-up from our last mashup episode on progesterone today, featuring Dr. Amy Killen, Dr. Anna Cabeca, and me, as we share our insights on the significance of progesterone for women’s health and the importance of personalized hormone therapy.

In this mashup episode, I explore the importance of individualized hormone therapy and the benefits of progesterone, even post-hysterectomy. Dr. Amy Killen explains how progesterone sensitivity affects some women, discusses the importance of laboratory tests when evaluating hair loss, and cautions against popular but ineffective treatments. Dr. Anna Cabeca emphasizes the need to build foundational health before starting bioidentical hormones and outlines her approach to hormone replacement.

Join us for an informative discussion on how progesterone, when tailored to individual needs, can support hormone balance and overall well-being.

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Amy Killen

On her website
HopBox (Supplement Company)
Subscribe to Dr. Amy’s Substack

Connect with Dr. Anna Cabeca

Website
On social media: @the girlfriend doctor

Ep. 485 Emotional Dysregulation & Nervous System Repair with Dr. Roseann Capanna-Hodge | Mental Health & Menopause Jul 23, 2025

Show notes

Today, I am delighted to reconnect with Dr. Roseann, an integrative children's mental health expert and the founder of the Global Institute of Children's Mental Health. Over the last 30 years, Dr. Roseann has helped thousands of children and families overcome the most challenging behavioral and mental health conditions.

In our conversation today, we take a deep dive into emotional dysregulation, exploring the biology behind it and the origin of emotional triggers. We discuss parenting and boundaries, the effects of rumination and negative thinking, the value of mindset changes, the role of gut health, vagal tone, and the connection between the gut and brain. Dr. Roseann also walks us through QEEG brain testing, touching on pharmacological options, lifestyle, AI, and tech, and sharing her favorite supplement for mental health.

As always, this discussion with Dr. Roseann is rich and insightful, and I know you will enjoy it as much as I did.

IN THIS EPISODE, YOU WILL LEARN:

What emotional dysregulation is, and what it takes to break free from emotionally dysregulated patterns
How the brain's perception of safety can either support or block emotional regulation
Steps to take if you find yourself in a pattern of dysregulation
The importance of teaching children about boundaries
How changing your mindset can help you break free from negative thought patterns
How subliminal negative messaging from parents trickles down to the children
The link between rumination and emotional dysregulation
How stress affects gut bacteria and impacts brain function
The benefits of QEEG brain mapping
AI technologies that can help regulate the nervous system

Bio:

A mental health trailblazer, media personality, and founder of The Global Institute of Children’s Mental Health and Dr. Roseann, LLC, who is on a mission to change the way we view and treat mental health, showing people it's gonna be ok with science-backed tools that calm the brain. With her trademarked BrainBehaviorResetTM Program, she has helped thousands address the most challenging conditions affecting kids and families today, including PANS/PANDAS, OCD, anxiety, mood/behavior, and ADHD/executive functioning.

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Connect with Dr. Roseann Capanna-Hodge

On her website
Podcast: Science Fact Solutions for Dysregulated Kids

BONUS: Toxic Food Culture: How Our Food Choices Impact Our Health with Dr. Will Cole Jul 21, 2025

Show notes

I am honored to reconnect with Dr. Will Cole today! Dr. Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach. He is the author of many books, including the New York Times bestseller Intuitive Fasting and, most recently, Gut Feelings, a book I think everyone will benefit from reading.

Today, Dr. Cole and I delve into the impetus behind his latest book, discussing the toxic food culture, mixed messages, the psychology of food, finding peace with food, and how to reduce our toxic tribalism. We also discuss inflammatory foods and their impact on our gut microbiome, the role of the vagus nerve, how chronic stress is the ultimate junk food for the body, the effects of adverse childhood experiences and trauma, and what shame-flammation is.

IN THIS EPISODE YOU WILL LEARN:

Dr. Cole discusses his latest book, Gut Feelings
The role of mixed messages
What is most important in the wellness world?
Types of foods that do not serve the best needs of our bodies
Is it the grain, or is it what we have done to it?
What are we feeding our bodies?
How to differentiate between poor vagal tone and dysautonomia
Stress and how it impacts our biochemistry
How stress is implicated in many health problems
Re-negotiating your relationship with life
The role of trauma in weight loss
How shame can be the basis of many physical and emotional health issues.

Bio- Dr. Will Cole:

Dr. Will Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and more. He is the host of The Art of Being Well podcast and author of Ketotarian, The Inflammation Spectrum, New York Times bestseller Intuitive Fasting, and now, Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.

Connect with Cynthia Thurlow

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Connect with Dr. Will Cole

On his ⁠website⁠

⁠The Art of Being Well Podcast⁠

Get a copy of Dr. Will Cole’s new book, ⁠Gut Feelings⁠

⁠Ep. 138 – Our Authentic Intuition: What It Can Teach Us About Fasting with Dr. Will Cole

Ep. 484 AMA #13: Strength, Hormones & Muscle in Midlife with Cynthia Thurlow, NP | HRT & Menopause Jul 19, 2025

Show notes

Today, I am excited to welcome you to AMA #13.

In this AMA episode, I cover a wide range of topics, including satellite stem cells and the importance of strength training as estrogen and testosterone levels decline. I also answer many questions about hormone replacement therapy, offering general explanations and resources rather than medical advice.

Join me for another information-packed AMA session.

IN THIS EPISODE, YOU WILL LEARN:

Why strength training and sufficient protein intake are essential when your estrogen and testosterone levels drop
Importance of HRT for women experiencing mood disorders
What reverse dieting is, and how it is more challenging for middle-aged individuals than younger people
Benefits of testosterone for muscle building and executive function
How low estrogen levels impact the body
When should you start taking estrogen?
How reduced satellite cell activity during menopause can impair muscle repair and regeneration
The value of progesterone, beyond the uterus
What are peptides, and why are they important?
How GLP-1s can assist blood flow and immune regulation, and support tissue regeneration

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Research Links:

Estrogen Regulates the Satellite Cell Compartment in Females

Sarcopenia and Menopause: The Role of Estradiol (2021)/Frontiers in Endocrinology

Previous Episodes Mentioned:

Ep. 470 Your Midlife Hormone Survival Guide with Dr. Amy Killen

Ep. 198 Dispelling Myths about Hormone Replacement Therapy with Dr. Bluming and Carol Tavris

Ep. 448 Hair Loss in Women: Causes, Fixes & Expert Tips with Dr. Omer Ibrahim

Ep. 463 Midlife Body Masterclass: Strength, Bone, Metabolism with Dr. Vonda Wright, Dr. Stacy Sims, Dr. Shannon Ritchey, and Debra Atkinson

Ep. 406 Protein, Creatine, and Training for Menopause and Beyond with Dr. Stacy Sims

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

Ep. 456 Why Muscle Matters: Metabolism, Myths & More with Dr. Shannon Ritchey

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson

Recommended Books:

Estrogen Matters by Dr. Avrum Bluming and Dr. Carol Tavris

Ep. 483 Menopause, Mood & Inflammation Insights with Dr. Aaron Hartman | Menopause & Mental Health Jul 16, 2025

Show notes

I am delighted to have Dr. Aaron Hartman, the founder of Richmond Integrative and Functional Medicine, joining me today as my very first guest in my podcast studio!

In our conversation, we dive into the common mood issues women experience during perimenopause and menopause. We explore the immune and inflammatory impact of hormonal changes, the role of protein and key supplements, and the importance of comprehensive nutritional support in preventing chronic disease. Dr. Hartman also highlights the effects of hormone fluctuations, stress, and nutrient deficiencies, as well as the importance of gut health, hormone optimization, and personalized treatment plans in addressing chronic inflammation, trauma, and environmental factors such as mold.

This conversation with Dr. Aaron Hartman is full of insight, wisdom, and practical guidance that every middle-aged woman deserves to hear.

IN THIS EPISODE, YOU WILL LEARN:

How societal expectations exacerbate women’s stress and mood issues
Dr. Hartman shares his foundational approach to hormone optimization.
The value of breath work for managing dysautonomia and trauma
Environmental mold and mycotoxins, and their impact on our health
The link between Lyme disease and autoimmune disorders
Immune system changes menopausal women experience and the protective benefits of estrogen
How protein is essential for proper immune functioning, and the benefits of supplementing with whey protein and collagen
Addressing inflammation to help women avoid heart disease and cancer
Trace minerals in bone broth and benefits to menopausal women maintaining optimal health
Potential impact of long-term fasting and low-calorie diets on appetite and overall health

Bio:

Dr. Hartman's journey with functional medicine started when he & his wife adopted their first daughter from foster care. She has cerebral palsy & countless dietary issues. They went from specialist to specialist and, even as a physician, he felt let down & confused. His daughter's health struggles forced him to confront an uncomfortable realization: Our current healthcare system doesn't have all the answers. His wife, however, refused to give up hope. She ultimately pointed him to functional medicine. His daughter & other two kids began to thrive. After years in family practice, he felt called to make a dramatic shift.

He now helps patients identify leverage points in key areas of their lifestyle & health that harness their body's remarkable power to heal and begin living the vibrant life they deserve. He has become the go-to doctor for difficult and complex cases in central Virginia.

As a clinical researcher, Dr. Hartman has been involved with over 70 clinical studies. He is the founder of the Virginia Research Center and currently serves as an Assistant Clinical Professor of Family Medicine at the VCU School of Medicine.

In 2016, he founded Richmond Integrative and Functional Medicine.

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Connect with Dr. Aaron Hartman

BONUS: The Thyroid Debacle: All About Thyroid Health with Dr. Eric Balcavage Jul 14, 2025

Show notes

I’m delighted to reconnect with Dr. Eric Balcavage today! He is the owner and founder of Rejuvagen, a functional medicine clinic in Pennsylvania. He is also a nationally recognized speaker and educator on various health-related topics, including thyroid physiology, detoxification, methylation, and chronic illness.

Dr. Eric Balcavage joins me for the third time today to discuss his new book, The Thyroid Debacle, co-authored with Dr. Kelly Halderman. We dive into his motivation for writing his book, discuss cellular hypothyroidism and its triggers, and get into the impact of chronic low-grade inflammation on our mitochondrial health. We go into why hypothyroidism is a spectrum, the role of bile in thyroid functioning, and the impact of hypothyroidism on our sex hormones. We also discuss the incidence of Hashimoto’s, why iodine is so controversial, labs we want to look at more closely with thyroid issues, and supplements and nutrition.

IN THIS EPISODE YOU WILL LEARN:

Dr. Eric explains why clinicians are failing their patients concerning thyroid management and diagnosis.
A better clinical approach to thyroid issues.
Dr. Eric unpacks cellular hypothyroidism.
Why weight loss is a lot more complicated than simply counting calories and fasting.
The function of bile, apart from breaking down and emulsifying fat
Problems that might occur after having the gallbladder removed.
The impact of hypothyroidism on the sex hormones.
How a broader approach could ultimately result in more effective treatment strategies.
Dr. Eric shares his view on what triggers the development of goiters.
Is iodine supplementation necessary?
Dr. Eric shares his thoughts on nutrition for thyroid health.
The best supplements for reducing inflammation.

Bio

Dr. Eric Balcavage is the owner and founder of Rejuvagen, a functional medicine clinic in Chadds Ford, PA. He is a nationally recognized speaker and educator on various health-related topics, including thyroid physiology, bile physiology, detoxification, oxidative stress, methylation, and chronic illness.

Dr. Balcavage is a Certified Nutrition Specialist (C.N.S.), a Certified Functional Medicine Practitioner, Board Certified in Integrative Medicine, along with being a licensed Chiropractor in Pennsylvania.

Dr. Balcavage is the co-host of the Thyroid Answers Podcast. The podcast focuses on answering the pressing questions that those suffering from chronic hypothyroid symptoms can’t get answered elsewhere. You can find his educational Thyroid Thursday videos on Vimeo and YouTube.

Dr. Balcavage has made it his mission to change the way medicine looks at hypothyroidism. He is the co-author of the book The Thyroid Debacle. The book, co-written by Dr. Kelly Halderman, addresses the problems with current allopathic and functional medicine approaches to hypothyroidism as well as the solutions to restoring thyroid physiology.

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Connect with Dr. Eric Balcavage

On his ⁠website⁠

⁠Instagram⁠

Dr. Balcavage’s book, ⁠The Thyroid Debacle⁠, is available from Amazon, Barnes and Noble, Balboa Press, or online.

Listen to episodes ⁠105⁠ and ⁠166⁠ with Dr. Eric Balcavage