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

Latest Episodes:

Ep. 394 Improving Gut Health: Tips and Strategies with Kiran Krishnan Sep 07, 2024

Show notes

I am thrilled to have the amazing Kiran Krishnan joining me on the podcast today.

Kiran is a research microbiologist and health and wellness expert who aims to make complex information understandable for everyone. He has founded several successful health and supplement companies over the last 20 years, including Microbiome Labs, the preeminent microbiome therapeutics-focused brand amongst healthcare professionals. Kiran has also conducted many research studies and published chapters in scientific textbooks. He has global patents and has become a sought-after speaker on human health and the microbiome.

In our discussion, we dive into leaky gut, its contributing factors, and the roles of endotoxins and lipopolysaccharides. We clarify postprandial endotoxemia, exploring how perimenopause and menopause affect the microbiome and the impact of oral contraceptives and synthetic hormones. We highlight common symptoms of gastrointestinal issues, including problems associated with bloating, and explain how the immune system- innate and adaptive, impacts gut health. We also discuss the significance of keystone species like akkermansia, the importance of diversity, the role of stool testing, and the value of fiber, touching on the polarizing nature of dietary dogma and improving gut health through supplementation and lifestyle changes.

This conversation is the first in a series on the gut microbiome, and I am confident you will enjoy it.

IN THIS EPISODE YOU WILL LEARN:

Why leaky gut has specific significance for women in perimenopause and menopause
Why it is essential to understand and address a leaky gut
How intestinal permeability lies at the root of most chronic diseases
The factors that contribute to a leaky gut
What postprandial endotoxemia is
The symptoms of a leaky gut
The difference between innate and adaptive immune responses
How chronic conditions like diabetes and obesity impact the immune system
The role of the microbiome in disease susceptibility
Bacterial that are beneficial for gut health
Why it is essential to have a diverse diet comprised of whole foods
Supplements and lifestyle practices that support gut health

BIO:

Kiran is a research microbiologist and a health and wellness expert who aims to make complex information understandable to all. He has founded a number of successful health and supplement companies over the last 20 years including co-founding and leading Microbiome Labs, the preeminent, microbiome therapeutics-focused brand among healthcare professionals. He is currently a co-founder and partner in 3other companies that aim to revolutionize wellness care. He has conducted and published several research studies in scientific journals, has published chapters in scientific textbooks/reference books, has global patents, and is a sought-after speaker on human health and the microbiome

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Ep. 393 AMA #10: Top Supplements for Sleep, Brain Fog, & More with Cynthia Thurlow, NP Sep 04, 2024

Show notes

Today, we have AMA number 10.

In this session, I answer many of your questions regarding the supplements I travel with and those I recommend. I dive into the benefits of Vitamin B12 and adaptogenic herbs, looking at ways to support low cortisol and PMS and various supplements that support sleep, brain fog, joint pain, and aching muscles.

My team and I love receiving your questions and offering all the support you require. Please continue submitting your questions, and consider joining the supportive community on my free and gimmick-free Facebook group, where I answer questions several times each week.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

My favorite supplements to use when traveling
How to get back on track after overindulging
The supplements I recommend for improving brain health and cognition
The importance of fresh fruits and vegetables
Which supplements are best for teenagers?
What I recommend for removing toxins from the body
The best supplements to use during perimenopause
Some natural ways to support low cortisol levels
How to support PMS naturally
Supplements for supporting menopause symptoms, hormone balance, inflammation, sleep, and brain fog
The benefits of HRT for joint pain and muscle cramps in postmenopausal women

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BONUS: Bio-individuality and Fasting: Personalized Approaches to Metabolic Health with Dr. Jason Fung Sep 02, 2024

Show notes

I am delighted to reconnect with Dr. Jason Fung today. We last connected in October 2020 for Episode 121.

Dr. Fung is a nephrologist and a prominent figure in the intermittent fasting and low-carb space. He has made significant contributions as a founding member of The Fasting Method with his evidence-based guidance on weight loss and blood glucose management through low-carb diets and intermittent fasting. He has written several books, including The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code.

In our discussion today, we look at the forecast for metabolic health in 2024, exploring how the growth of the diabetes population relates to the effects of the pandemic and addressing the conflict of interest with organizations like the ADA and registered dieticians. Dr. Fung shares some of his biggest frustrations, including the shallow and myopic thinking amongst those focusing on calories in and calories out, and we get into various facets of metabolic health, from the nuanced influences of gender, puberty, perimenopause, and menopause to hedonistic eating, sarcopenia, bio-individuality, and therapeutic fasting. Dr. Fung also shares his perspective on GLP-1s, shiftwork, supplements, and more.

Join us for valuable insights on various aspects of metabolic health and how they impact our well-being.

IN THIS EPISODE YOU WILL LEARN

How the influence of food companies has led dieticians and diabetes associations to focus on moderation instead of a balanced diet
Dr. Fung shares his frustration with the lack of progress in addressing the diabetes issue
How hormones impact weight gain and hunger
Why does focusing on calories in and out not provide the solution to weight loss?
How intermittent fasting can help to control hormonal issues
How middle-aged women need to find balance when fasting to maintain muscle mass and avoid sarcopenia
How intermittent fasting can lead to increased strength despite losing muscle mass
What causes shift workers to gain weight?
The potential drawbacks of using GLP-1 drugs for weight loss
Why magnesium deficiency is a common problem in modern society

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Previous Episode Featuring Dr. Jason Fung

Ep. 121 – The Truth About Diabetes, Kidney Disease and Insulin Resistance with Dr. Jason Fung

Ep. 392 Hidden Perimenopause & Menopause Symptoms to Watch For with Dr. Suzanne Fenske Aug 31, 2024

Show notes

I have the privilege of connecting with Dr. Suzanne Fenske today. She is an integrative gynecologist, double-board certified in obstetrics, gynecology, and integrative medicine, and fellowship-trained in minimally invasive gynecologic surgery and functional medicine. She established her practice, Tara MD, to empower women to take charge of their health and well-being by combining modern and integrative medicine to offer enhanced care, more time, and improved services.

In our discussion today, we explore menopausal advocacy, addressing the lesser-known symptoms of perimenopause and menopause and medical gaslighting. We discuss detoxification, looking at the significance of the vaginal, uterine, and urinary tract microbiome and factors that could negatively impact it. We also cover the critical role of the estrobolome, the importance of nourishing the body during perimenopause and menopause, and common reasons for weight loss resistance.

I am confident you will find this conversation with Dr. Suzanne Fenske as insightful and enjoyable as I did.

IN THIS EPISODE YOU WILL LEARN:

Some of the less common symptoms of perimenopause and menopause and how they affect the lives of women
How estrogen metabolism can impact gut health
Identifying and addressing underlying causes of inflammation
How inflammation and food intolerances can lead to weight gain
Modern lifestyles practices that can disrupt the vaginal microbiome
Dietary recommendations for improving hormone metabolism
Why women should focus on nourishing their bodies instead of following trendy diets
The benefits of tracking macros to identify areas for improvement
How cortisol imbalances in perimenopausal women can lead to cravings and fatigue
How alcohol impacts sleep quality
The benefits and risks of testosterone for women

Bio:

Dr. Suzanne Fenske is an integrative gynecologist. She is double board-certified in obstetrics and gynecology as well as integrative medicine. She is also fellowship-trained in minimally invasive gynecologic surgery and functional medicine. Dr. Fenske is also a certified menopause provider through the menopause society. Dr. Fenske founded Tara MD in 2021 to help women take control of their health and well-being by blending the best of modern and integrative medicine through more care, time, and services.

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Connect with Dr. Suzanne Fenske

On the Tara MD website
On Instagram

Ep. 391 Why Processed Foods Wreck Metabolic Health with Vinnie Tortorich Aug 28, 2024

Show notes

I am delighted to reconnect with my good friend, Vinnie Tortorich, today, who was a guest on episodes 133 and 191. For those who may not be familiar with Vinnie, he is a truth-teller and disrupter who prompts people to think outside of their comfort zones in an easy and non-confrontational way. He is host of the Fitness Confidential Podcast, author of Fitness Confidential, and documentary film expert. His most recent documentary is Dirty Keto.

In our conversation today, Vinnie and I dive into the impact of the processed food industry on metabolic health, looking at the issue with net carbs, the dangers of sugar and artificial sweeteners, and their role in the ongoing metabolic health crisis. We discuss the consequences of instant gratification, sedentary lifestyles, and the addictive nature of processed sugars and grains, also exploring various medical therapies, including GLP-1s.

I am confident you will enjoy this discussion with Vinnie Tortorich as much as I did.

IN THIS EPISODE YOU WILL LEARN:

How the processed food industry created the term net carbs to make processed foods appear healthier
The importance of addressing sugar addiction
The lack of discussion around the health risks associated with society celebrating obesity
How instant gratification has impacted people’s food choices and health
The importance of recognizing true hunger versus boredom or stress-induced cravings
How uncomfortable feelings can lead to food addiction
Why it is essential to make exercise a daily habit
Why it is crucial to avoid non-vegetable carbohydrates for metabolic health
A strategy for enjoying sweet treats while maintaining a ketogenic diet
How food influences metabolism and brain function
Weighing up the risks and benefits of GLP-1 therapies for metabolic health

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Connect with Vinnie Tortorich

On his website
Instagram and Twitter (@vinnietortorich)
Vinnie’s documentaries on Amazon (Not Dirty Keto)

Previous Episode Mentioned

Ep. 191 Benefits of an Animal-Based Diet vs a Plant-Based Diet with Vinnie Tortorich

BONUS: Addressing the Root Cause of Hormonal Imbalances with Dr. Sara Gottfried Aug 26, 2024

Show notes

Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest book called WOMEN, FOOD, AND HORMONES.

Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some of the lesser-known hormones, including growth hormone, and how to support it properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture.

I hope you benefit as much from this episode as I did!

IN THIS EPISODE YOU WILL LEARN:

Dr. Sara explains what the infodemic is and discusses the impact it has had on how she communicates with her patients.
What happens to our hormones as we age?
The impact of stress on hormone regulation.
Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women.
How does alcohol consumption impact women’s hormones?
Why do men tend to have an easier time with the ketogenic diet than women?
The dramatic changes that occur in women’s bodies as they transition from perimenopause to menopause.
Looking at the interrelationship between trauma, stress, and autoimmunity.
The changes that occur with growth hormones as we age.
How trauma affects the genes.
How disordered eating impacts metabolism.
How to support physical detoxification naturally, without going to extremes.
How to address weight-loss plateaus.

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Dr. Sara’s books are available at Amazon and major bookstores.

Ep. 390 Understanding Shame, Food Behaviors & Weight Loss with Michelle Shapiro, RD Aug 24, 2024

Show notes

I am delighted to have Michelle Shapiro joining me on the show today. She is a Native New Yorker and an integrative and functional registered dietitian who has worked with thousands of clients, holistically reducing anxiety, healing longstanding gut health issues, and lovingly approaching weight problems.

In our conversation today, we explore shame and eating behaviors, looking at self-empathy and the inner dialogue that usually accompanies weight-loss resistance. We examine whether or not obesity is a disease and the effects of adverse childhood experiences and dive into fasting, hormesis, autoimmunity, and the concept of surrender. We also clarify what intuitive eating involves, the role of highly sensitive bodies, and some common causes of digestive distress and bloating.

Michelle brings a wealth of knowledge to today’s insightful and engaging discussion. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:

Why kindness and sensitivity matter when it comes to discussing the sensitive topic of weight
Why clinicians should view obesity as a symptom of underlying metabolic issues rather than a disease
How internal dialogue and protection mechanisms influence people’s food choices
How adverse childhood events and high-pressure social environments can increase the risk of eating disorders
How food allergies and fear can lead to disordered relationships with food
Why safety is the key to hormone regulation
Is intermittent fasting a dangerous practice?
The benefits of practices like grounding, Reiki, and acupuncture for overcoming anxiety and feeling safe in the body
The importance of self-reliance in healing, and the role of practitioners in guiding their clients toward self-awareness
What you need to focus on when implementing intuitive eating
The unique challenges that highly sensitive people are likely to face

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Ep. 389 No Period Now What? Impact of Diet, Stress, & Genetics with Dr. Nicola Sykes Aug 21, 2024

Show notes

I am excited to connect with Dr. Nicola Sykes today.

Dr. Sykes received her Ph.D. in Computational Biology from MIT. After experiencing hypothalamic amenorrhea and discovering a shortage of information about the condition in the public domain, she wrote a comprehensive guide to help people understand it and recover.

In our discussion today, we dive into the nature of hypothalamic amenorrhea and explore its physiology. We address the effects of amenorrhea on eating habits, discuss caloric restrictions, fasting, exercise, and chronic stress, clarify the distinctions between eating disorders and disordered eating, and examine the role of genetics. Dr. Sykes also explains why she does not believe in post-pill amenorrhea, and our conversation touches on differentiators with polycystic ovarian syndrome, symptoms, and lab evaluations.

Given the frequent concerns from listeners about losing their menstrual cycles, this conversation with Dr. Sykes promises to be particularly valuable for those affected by prolonged fasting and similar issues.

IN THIS EPISODE YOU WILL LEARN:

Dr. Sykes explains what hypothalamic amenorrhea is and why it is essential for women to understand it
How a lack of exercise and energy deficits can impact menstruation
Why we must support our bodies with exercise and proper nutrition rather than focusing on weight loss
How stress impacts the body, particularly during perimenopause and menopause
Why rest and recovery are essential when doing high-intensity workouts
How we need to eat enjoyable foods and focus on moderation instead of striving for an ideal standard
How disordered eating differs from eating disorders
The difference between hypothalamic amenorrhea and PCOS
Some common symptoms of hormone imbalance
The benefits of tracking menstrual and ovulation cycles

Bio:

Dr Sykes (formerly Rinaldi) has a PhD in computational biology from MIT. After experiencing hypothalamic amenorrhea herself and finding a lack of information about the condition in the public sphere, she set out to write a comprehensive guide to understanding the condition and how to recover. Her book, "No Period. Now What?" has helped thousands of people recover from missing periods and better understand their bodies and hormonal systems. The book has been translated into multiple languages and serves as a guide for numerous dietitians and medical professionals helping those experiencing missing periods.

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Support group
Buy ebook: No Period. Now what?
Schedule a one-on-one session with Dr. Sykes

BONUS: A Detailed Guide to Healthy Hormones with Dr. Lara Briden Aug 19, 2024

Show notes

I am excited to connect with Dr. Lara Briden today! She is one of my favorite naturopathic doctors and the author of the bestselling books Period Repair Manual and Hormone Repair Manual. She has 25 years of experience in women's health, and she currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.

Dr. Briden is a wealth of information! She brings a fresh perspective and a positive voice to the health and wellness space, and I often recommend her book, Hormone Repair Manual, to my clients and patients.

Today, she and I dive into her background as an evolutionary biologist and discuss how she became passionate about supporting women and advocating for them throughout their lifetime. We talk about perspectives on aging, what the second puberty (perimenopause) is, and the impact of histamine, mass-cell granulation, and estrogen. We discuss fat redistribution in middle age and the loss of insulin sensitivity. We speak about how using alcohol impacts brain health, sleep, the gut microbiome, appetite, cravings, and hinders estrogen metabolism. We also touch on ways to address dysfunctional uterine bleeding in middle age and explain how to advocate for your health, how middle-age impacts the nervous system, and the role of inflammatory foods, including dairy.

I hope you enjoy our discussion as much as I did! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Briden talks about her background as an evolutionary biologist and how she changed her career and became an advocate for women’s health.
Many women fear the process of aging. Dr. Briden and I talk about women’s mindsets and their perspectives on aging.
Why is there so little awareness about perimenopause?
Dr. Briden defines menopause and discusses the timeframe in which some women experience perimenopause symptoms.
How can ongoing hormonal fluctuations during perimenopause, or second puberty, increase the likelihood of women having issues with a histamine response?
Dr. Briden talks about fat redistribution in middle age and explains why women need to stay on top of it from a metabolic perspective.
How can our modern-day lifestyle make the metabolic shift women experience in menopause even more challenging?
Dr. Briden talks about natural treatments and hormone therapies to lighten the flow of the extremely heavy periods that some women experience during perimenopause.
Dr. Briden discusses the connection between cow dairy and an inflammatory reaction in some people.
Women need to understand what happens in their bodies when they have either a partial or a full hysterectomy.
Dr. Briden talks about estrogen and brain health.
How does alcohol affect the body?
What are the best options with the fewest side effects for hormone therapy for women?

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Connect with Dr. Lara Briden

On her website
On Facebook, Instagram, and Twitter: https://twitter.com/LaraBriden
Dr. Briden’s blog
Dr. Briden’s podcast

Books mentioned:

Period Repair Manual (for women in their 20s and 30s) by Dr. Lara Briden

Hormone Repair Manual (for women of 40-plus) by Dr. Lara briden

Free download of the first two chapters of both Dr. Lara Briden’s books

The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi, PhD

Ep. 388 Busted Metabolism: GLP-1s Benefits, Use & Common Myths with Dr. Tyna Aug 17, 2024

Show notes

I am thrilled to connect with Dr. Tyna Moore today. She is a naturopathic physician and chiropractor, host of the Dr. Tyna podcast, a best-selling author, and an international speaker who offers a unique perspective for those seeking a stronger foundation for their health and well-being.

Recent statistics indicate that approximately 13% of Americans have used GLP-1 agonists, a class of drugs primarily prescribed for weight loss or metabolic health issues. According to a KFF health tracking poll, over 15 million people were prescribed GLP-1 drugs as of May 2024, and a Truvada report revealed that more than a million patients used those medications between January 2018 and September 2023.

Dr. Tyna thinks outside of the traditional media narrative regarding GLP-1 drugs and has been very successful in using them with her patients. In our discussion today, we explore the underlying reasons for the metabolic health crisis in our country, looking at sarcopenic obesity, why we are malnourished yet over-fed, and the impact of a sedentary lifestyle. We also dive into GLP-1 drugs, discussing their origin and their neurologic benefits, debunking the myths surrounding them, and examining their use during perimenopause and menopause.

Stay tuned for today’s enlightening discussion with Dr. Tyna Moore on these incredible new weight-loss drugs and their application.

IN THIS EPISODE YOU WILL LEARN:

Why are we so sick as a country?
The limitations of traditional allopathic medicine regarding lifestyle-related diseases
Why weightlifting is essential for optimal health
The benefits of peptides for cognition, pain reduction, and preventing brain fog
The advantages of using GLP-1 agonists for treating depression and metabolic dysfunction
The potential risks of using GLP-1 drugs
Debunking the myths surrounding the use of GLP-1 drugs
Why women in perimenopause and menopause face unique challenges with metabolic health
Why middle-aged women are the most stressed group of people, and how stress can exacerbate insulin resistance
The merits of using GLP-1 peptides for treating middle-aged women with metabolic issues
Why proactive lifestyle changes are essential for the neurocognitive health of menopausal women

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Tyna Moore

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