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

Latest Episodes:

Ep. 427 Skin Aging Myths, Collagen Loss & Pro-Aging Strategies with Dr. Elizabeth Chance | Menopause Jan 01, 2025

Show notes

I am thrilled today to connect with my friend and colleague, Dr. Elizabeth Chance, who is double board-certified as a facial plastic surgeon and a reconstructive surgeon.

Dr. Chance has dedicated her career to the art and science of esthetic surgery. In our conversation today, we dive into skin aging and reframe the aging process. We explain how we lose 30% of our collagen in the first five years of menopause and an added 2.1% in each following year. We explore the impact of supplements and collagen peptides, looking at the listener concerns, like scar revisions, under-eye wrinkles, neck laxity, and topical skincare, and the benefits of estrogen-specific interventions like neuromodulators, hyaluronic acid biostimulants, and resurfacing lasers.

You will love this enlightening conversation with Dr. Elizabeth Chance.

IN THIS EPISODE YOU WILL LEARN:

Skin changes that occur during menopause
Why early preventative measures are essential
How genetics and ethnicity impact skin aging
What are the benefits of collagen supplements?
Dr. Chance outlines her approach to treating old scars and discusses the complexities of treating under-eye wrinkles
How antioxidants, retinoids, and sunscreen help maintain skin quality
How minimally invasive treatments improve skin laxity
The importance of continuing skincare down to the neck and chest
The benefits of topical estrogen in postmenopausal and perimenopausal skincare
How to determine the depth and know which areas to avoid with CO2 laser treatments
The importance of setting realistic expectations for treatment outcomes

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Connect with Dr. Elizabeth Chance

On her website
Instagram

BONUS: 'How to Be the Love You Seek': Decoding Self-Love and Beliefs with Dr. Nicole LePera Dec 30, 2024

Show notes

Today, I have the privilege of connecting with Dr. Nicole LePera, the Holistic Psychologist.

Dr. LePera did her clinical psychology training at Cornell University. She has touched the lives of countless individuals seeking growth and transformation through her popular Instagram account and has written several self-help books, including How to Do the Work and How to Be the Love You Seek.

In our discussion today, we dive into the current impact of our childhood experiences, exploring crises of faith, the dark night of the soul, inner child archetypes, and shame. Dr. LePera sheds light on the dynamics of dysfunctional patterns, triggers, and regression while also examining the role of generational and systemic beliefs, trauma, and the emerging science of heart-brain coherence and heart rate variability, sharing practical tips for cultivating presence in our bodies to assist us in processing our emotions.

Dr. LePera's work has been profoundly instrumental in my personal development journey, and I know you will find our conversation enlightening and enriching.

IN THIS EPISODE YOU WILL LEARN:

How the subconscious mind determines our habits and relationships
Dr LePera explains the concept of the dark night of the soul
The importance of examining your conditioned behaviors and reconnecting with your true identity
How inner child archetypes impact behavior
Why is self-development essential?
How our past experiences shape the way we perceive and interpret current events
The benefit of embodiment practices for developing emotional tolerance
How childhood trauma impacts physical and mental health
The impact of intergenerational trauma on mental health
How to achieve heart coherence
Dr. LePera shares mindfulness practices for stress management and self-awareness

Connect with Cynthia Thurlow

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Connect with Dr. Nicole LePera

Ep. 426 Thyroid Health Masterclass: Labs, Diets & Autoimmune Insights with Dr. Amie Hornaman (DCN) Dec 28, 2024

Show notes

Today, I am thrilled to reconnect with my friend and colleague, Dr Amie Hornaman. She is a popular and frequent guest on the podcast.

Dr. Hornaman, known as the Thyroid Fixer, helps 1000s of individuals optimize their thyroid and hormones. She joins me today for a mini thyroid master class where we discuss the miscommunication surrounding thyroid health, the role of empowerment, and the impact of hormone replacement, and we dive into the physiology of the thyroid, the effects of thyroid pause, Hashimoto’s, and autoimmune conditions. We explore labs you need, elimination diets, molecular mimicry medications, and why iodine is essential for those with thyroid health issues. We also look into various supplements, including vitamin D, magnesium, iodine, and creatine, and the research surrounding black cumin seeds and T2.

Today’s discussion with Dr. Amie Hornaman is invaluable as it will set you up for 2025 with all the information you require regarding the thyroid.

IN THIS EPISODE YOU WILL LEARN:

Why doing due diligence and understanding your body is essential for making informed health choices
How thyroid dysfunction impacts overall health
Why proper thyroid hormone replacement is vital to prevent long-term health issues
How hypothyroidism increases during perimenopause and menopause
The importance of regular thyroid testing and proper management
The most effective tests for thyroid function
The antibodies play when autoimmune conditions get diagnosed
How lifestyle and diet impact thyroid health
The various options available for thyroid medication and the need for personalization
What are the benefits of compounded thyroid medication?
Dr. Hornaman introduces her supplement line.

Connect with Cynthia Thurlow

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Connect with Dr. Amie Hornaman

Ep. 425 Holiday Special: Cynthia’s Year-End Recap & 2025 Vision with Cynthia Thurlow, NP Dec 25, 2024

Show notes

Since today is Christmas, I am doing a solo episode to connect with listeners and reflect on the achievements, challenges, and milestones I experienced over the past year.

For many of us, 2024 has been a year of remarkable extremes. Join me as I revisit some key moments, discussing my thoughts on the books and podcasts that have inspired me. I also look ahead to 2025, sharing my intentions and recommendations for the coming year.

Happy holidays!

IN THIS EPISODE:

My emotional highs, areas of personal growth, and professional milestones in 2024
Why the support of the podcast community truly means a lot to me
How the achievements, transitions, and health challenges of my family have shaped the past year
The books that have impacted me the most over the last year
My recommended podcasts for 2024
Some of the most enlightening podcast conversations we had in 2024
My intentions for 2025
How gratitude has played a central role in my personal growth and professional success

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Links to topics discussed:

Links for Books on Amazon:

1. Blind Spots by Marty Makary

2. Challenger by Adam Higginbotham

3. Lisa Mosconi:

XX Brain

Menopause Brain

4. Nicole Lapera:

How to Do The Work

How to Be The Love You Seek

How to Meet Your Self

5. Food for Life by Tim Spector

6. Gut Check by Steven Gundry

BONUS: Break Free: Proven Steps To Get Rid Of Stubborn Belly Fat with Cynthia Thurlow, NP Dec 23, 2024

Show notes

Today, I am excited to welcome you to the eagerly awaited third installment of Ask Me Anything!

In this episode, I shine the spotlight on a universal challenge that affects the lives of countless women north of 35 as I delve into the heart of the problems of weight loss resistance, plateaus, and the notorious belly fat that seems to cling on for dear life.

The flood of questions that keep pouring in speaks volumes and is a testament to the exasperation we all feel! Join me in embarking on a journey to navigate that landscape, unravel the mysteries, confront the misconceptions, and uncover the strategies to overcome, decode, and dismantle the common issue of shedding those unwanted stubborn pounds!

I urge all of you- particularly those older than 35, to know you are not alone in your struggle! Stay tuned for the treasure trove of insights that awaits!

IN THIS EPISODE YOU WILL LEARN:

Why should you know what your fasting insulin is?
The importance of stress management
Helpful supplements for those who have had their gallbladders removed
How to deal with cravings and weight gain during the week before your period
The first thing to work on if you are struggling with plateaus or weight loss resistance
The importance of mitigating stress
Managing your macronutrients
The loss of muscle as we get older
Physical activity and weight loss
How important is body set weight?
How trauma impacts weight loss resistance

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd, MD, MBA, FACOG Dec 21, 2024

Show notes

I am privileged to have Dr. Jessica Shepherd, a menopause expert and board-certified OB/GYN, join me on the podcast today. Dr. Shepherd is the author of the newly released book Generation M and has won many awards for her work as a physician and leader in women's health.

In our conversation, we dive into the challenges women face in talking openly about menopause and ovarian senescence, discussing the societal perspectives that shape those attitudes and contributing factors to accelerated aging during the menopause transition. We look at the findings of the SWAN study and discuss common symptoms of perimenopause and menopause, weight-loss resistance, estrogen and metabolic health, bone health, and the risks of osteoporosis and fractures. We also explore concerns around bladder health and urosepsis, the gut-brain connection, exercises for bone health, and the importance of a personalized approach to hormone replacement therapy.

You will not want to miss this rich and informative discussion with Dr. Jessica Shepherd.

IN THIS EPISODE YOU WILL LEARN:

How social conditioning impacts women’s perspectives on their value and worth, especially during reproductive years
The benefits of weight training for maintaining ovarian health
How menopause treatment and management varies for women of different ethnicities
The most problematic symptoms women face during menopause
How declining estrogen impacts weight gain and muscle loss
How proactively addressing menopause symptoms improves the quality of life for women
The benefits of hormone replacement therapy for improving bone density and reducing the risk of fractures
Why estrogen is essential for bladder health
The role of the gut microbiome in cognitive function
Why a holistic approach to health is critical for women

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Jessica Shepherd

Sanctum Med and Wellness
On Instagram: Jessica Shepherd or Modern Meno
Dr. Shepherd’s new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon.

Ep. 423 Menopause Masterclass Part 1: Symptoms, Training, and Solutions Dec 18, 2024

Show notes

In this episode of the Everyday Wellness Podcast, host Cynthia Thurlow and orthopedic surgeon, Dr. Vonda Wright, delve into navigating perimenopause and menopause, emphasizing the importance of menopausal literacy, particularly for younger women, and we also discuss generational differences in understanding menopause. Andrea Donsky joins us to discuss her ongoing research on the 103 reported symptoms of menopause.

I am confident you will enjoy the informative conversations with Dr. Vonda Wright and Andrea Donsky and find them as engaging as I did.

Show Highlights:

Importance of menopausal literacy and education for women
Generational differences in understanding menopause and its implications
The role of estrogen in bone health and the risks of osteoporosis during menopause
Musculoskeletal syndrome of menopause and its associated symptoms
Common symptoms experienced during perimenopause and menopause, such as fatigue and brain fog
The significance of weight-bearing exercises for maintaining bone density
The necessity of early education about menopause for younger women
Addressing gaps in healthcare provider knowledge regarding menopause
The impact of hormonal changes on muscle mass and insulin resistance

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Vonda Wright

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

Connect with Andrea Donsky

On her website
TikTok and Instagram

BONUS: Hormone Insights: Advocacy, Trends and Tips for 2024 with Esther Blum Dec 16, 2024

Show notes

I am delighted to reconnect with Esther Blum today. She joined me once before for Episode 264, one of the most popular podcast episodes for 2023.

Esther is the bestselling author of many books, including See You Later Ovulator. She is a registered dietitian with a thriving virtual practice specializing in helping women balance their hormones, shed stubborn body fat, and address the root causes of their health issues.

Today, Esther and I discuss the state of hormones in 2024. Our conversation covers lazy medicine advocacy, meno-washing, and meno-care, and we explore uncommon symptoms associated with perimenopause and menopause and methods for obtaining testing. Esther also shares her recommended supplements.

You will love this engaging and insightful conversation with Esther Blum!

IN THIS EPISODE YOU WILL LEARN:

How safe is hormone replacement therapy?
Why hormone testing and monitoring is essential
The importance of prioritizing romance and connection in a marriage
The benefits of pelvic floor therapy
How working with compounding pharmacies can reduce the cost of hormone replacement therapy
How to work with doctors to address hormone imbalances
Some uncommon symptoms of perimenopause and menopause
How dietary changes and probiotics can improve focus and brain clarity
Hormone testing and menopause management
Esther recommends supplements for adrenal support during menopause

Connect with Cynthia Thurlow

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Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com

Connect with Esther Blum

On her website
Instagram
Get Esther’s 14-Day Metabolic Menopausal Meal Plan

Esther’s Books

Esther’s book, See Ya Later, Ovulator!, by Esther Blum

Cavewomen Don’t Get Fat, by Esther Blum

Eat, Drink, and Be Happy, by Esther Blum

Previous Episode featuring Esther Blum

Ep. 264 Peri/Menopause are a Natural Function of Aging: See you later, Ovulator!

Ep. 422 Walking for Health: The Underrated Exercise You Need with Mark Sisson Dec 14, 2024

Show notes

Today, I am delighted to reconnect with Mark Sisson, who last joined me for Episode 218. Mark founded the Primal Health Coach Institute and is well-known as the forefather of the Primal Paleo Lifestyle movement. He has authored several bestselling books and has a prime-ranked ancestral lifestyle blog. His upcoming new book, Born to Walk, will be a must-read for everyone in the new year.

In our discussion today, we explore how the launch of the cushioned shoe in the 1970s led to a running boom. We discuss the difference between having the ability to run and running, looking at why running is counterproductive for fat loss, and how cushioned shoes can restrict movement, especially in the ankles, knees, and hips. We also dive into the benefits of walking and the role of strength training, HIIT, and VO2 Max.

Join us for this informative conversation where Mark Sisson offers invaluable insights for the coming year.

IN THIS EPISODE YOU WILL LEARN:

How the introduction of cushioned running shows in the 1970s allowed runners to increase their training miles without injury
The consequences of the running boom that began in the 1970s
Why good running form is important
The benefits of walking for overall fitness and health
The science behind VO2 Max
Why a balanced diet is vital to support overall health and fitness.
How thick, cushioned running shoes restrict proprioception and weaken the small muscles in the feet
How minimalist trail shoes and walking barefoot can improve foot strength
Mark shares some practical tips to integrate more walking into everyday life.
The benefits of high-intensity interval training (HIIT)
Why a balanced approach to health and fitness is essential

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Mark Sisson

Pre-order a copy of Mark’s new book, Born To Walk (Coming out on January 7th)
Peluva Shoes

Previous Episode Mentioned

Episode 218: Achieving Sustainable Metabolic Flexibility with Mark Sisson

Book Mentioned

Born to Run by Chris McDougall

Ep. 421 Spiritual Growth, Purpose & Managing Stress Through Nutrition with Dr. Josh Axe, DC, DNM, CNS Dec 11, 2024

Show notes

I am thrilled to have Dr. Josh Axe join me today. He is a chiropractic doctor and certified doctor of natural medicine. He is also a successful entrepreneur and leadership expert dedicated to helping people make better food choices and live healthier lifestyles.

In today’s discussion, Dr. Axe and I examine the pitfalls surrounding the concept of social proof and explore the importance of critical thinking. We dive into bio-individuality, nutrition, and fasting and examine how emotions influence people’s lifestyles and impact the ability to mitigate and manage stress. We also look at spiritual growth and maturity, and Dr. Axe shares the books and practices he recommends for improving lifestyle and mindset.

Dr. Axe is deeply committed to God and living a virtuous life. You will love this inspiring conversation where he shares his wisdom and meaningful steps you can take toward living a healthier and more balanced lifestyle.

IN THIS EPISODE YOU WILL LEARN:

Why we must always seek the truth regarding health information
How focusing too much on self-fulfillment can lead to unhappiness
How everyone requires a unique diet tailored to their specific physiology and health conditions
Dr. Axe shares his approach to intermittent fasting
Why we need to maintain healthy circadian rhythms
How different emotions affect different organ systems
How spiritual maturity helps in managing stress and maintaining overall health
Why finding identity and purpose is a crucial aspect of personal growth
How being part of a supportive community of virtuous individuals can help those who want to develop themselves
The benefits of finding meaning and purpose in life
Dr. Axe talks about his latest book, Think This Not That