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

Latest Episodes:

BONUS: Body Image, Training and Nutrition in Middle Age with Sal Di Stefano Jul 22, 2024

Show notes

Today, I am privileged to connect with Sal Di Stefano.

Sal is a sought-after fitness and health expert with a straightforward and uncomplicated manner of communication. 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

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On YouTube
Mind Pump Podcast

Ep. 380 Seed Oils and Health: Exploring Their Impact with Cate Shanahan, MD Jul 20, 2024

Show notes

Today, I am delighted to reconnect with the esteemed Dr. Cate Shanahan, who last joined our podcast for episode 131. She is a New York Times bestselling author and a physician-researcher who synthesizes complex scientific concepts into clear and logical insights to empower her readers to drive positive changes for a better world. Her latest book, Dark Calories, is a must-read for everyone, particularly clinicians.

Dr. Shanahan brings a wealth of knowledge to our discussion today. We explore the origins and biochemistry of seed oils, their production, and their detrimental effects on our mitochondria and overall health, diving into the concept of garbage blobs, looking at insulin resistance, stress, and hormones, and explaining why hypoglycemia is not benign. We examine the controversial role of the American Heart Association in cholesterol communication and why the keto diet is not ideal for everyone, and Dr. Shanahan also shares strategies for a seed oil-free lifestyle.

I trust you will find this conversation with Dr. Cate Shanahan as enlightening and engaging as I did when recording it.

IN THIS EPISODE YOU WILL LEARN:

How the unhealthy vegetable oils in food products negatively impact our health
Why we must become aware of the presence of unhealthy oils in our food and read ingredient labels to make informed choices
How her background in biochemistry and molecular biology helped Dr. Shanahan see that polyunsaturated oils were the problem instead of saturated fats
Why vegetable oils are unique when compared with olive and coconut oils
Which vegetable oils are the Hateful Eight?
How the oxidation process in vegetable oil production creates toxicity in our bodies
How insulin resistance affects metabolic health and causes weight gain
Tips for differentiating between normal and pathological hunger
How stress hormones break down muscle and bone and raise blood sugar levels
The importance of reducing carbohydrates gradually to avoid chronic stress and muscular breakdown
Why Dr. Shanahan believes that the medical community is corrupt

Bio:

Cate Shanahan, MD, is a Cornell-trained physician-scientist whose works have inspired entire movements involving bone broth, live-culture ferments, and seed oil-free business empires. Together with NBA legend Gary Vitti, she created the LA Lakers PRO Nutrition program, which has been emulated by elite championship teams worldwide. Dedicated to her field, she runs a telehealth practice, as well as a health-education website, DrCate.com, and lives with her family on a peaceful lake in Florida.

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Ep. 379 Understanding Nitric Oxide and Its Impact on Our Health with Dr. Nathan Bryan Jul 17, 2024

Show notes

I am delighted to connect with Dr. Nathan Bryan, an international leader in Molecular Medicine, biochemistry, and nitric oxide today. He was the first ever to describe nitrites and nitrates as indispensable nutrients for cardiovascular health. Having been involved in nitric oxide research for the past 18 years, he has made many seminal discoveries in that area.

After hearing Dr. Bryan speak on the podcast of a colleague, I decided to bring him into the Everyday Wellness Community. In today’s discussion, we explore the role of nitric oxide as a signaling molecule crucial for communication within the body and examine how modern lifestyles affect nitric oxide production, looking at how to differentiate between the two nitric oxide pathways and understanding why our lifestyle choices significantly impact that. We discuss the importance of the oral microbiome and symbiosis, the harmful effects of fluoride, proton pump inhibitors, and mouthwash on our health, and cover the symptoms of low nitric oxide production, the impact of modern farming practices on the nutrient quality of our foods, and the differences between organic and conventional crops. Dr. Bryan highlights the importance of gender differences in nitric oxide production, particularly during perimenopause and menopause. We also explore various factors to avoid, the benefits of tongue scraping, the role of hydrochloric acid, and the importance of genetic testing for supporting nitric oxide production, and Dr. Bryan shares his view on how lifestyle choices and nitric oxide supplementation are as crucial as HRT in the aging process.

I am confident you will love this conversation with Dr. Nathan Bryan as much as I enjoyed recording it.

IN THIS EPISODE YOU WILL LEARN:

What nitric oxide is and why it is essential
Dr. Bryan explains the process of nitric oxide synthesis in the body.
The importance of oral bacteria in nitric oxide production and blood pressure regulation.
Why nitrate is essential nitrate in the oral microbiome, and how it impacts the digestive system
How fluoride can harm the oral microbiome and lead to nitric oxide deficiency.
Why should the use of proton pump inhibitors be avoided?
Why nitric oxide, derived from green leafy vegetables, is essential for cardiovascular health
How nitric oxide production decreases with age, particularly in women after menopause
The benefits of tongue scraping and why you should not do it with antiseptic mouthwash
Lifestyle factors that impact nitric oxide production
The benefits of nitric oxide supplements

Bio: Dr. Nathan Bryan

Dr. Bryan is a successful CEO, scientist and international leader in molecular medicine and nitric oxide biochemistry. His patented discoveries and inventions that have improved patient care worldwide and are responsible for more than one billion dollars in global product sales.

By way of background, Dr. Bryan was recruited in 2006 by Ferid Murad, M.D., Ph.D., 1998 Nobel Laureate in Medicine or Physiology to join faculty at the University of Texas Health Science Center, at Houston after a two-year post-doctoral Kirschstein fellowship at Boston University School of Medicine in the Whitaker Cardiovascular Institute.

Since then, he has been dedicated to nitric oxide research and has made many seminal discoveries in the fi eld resulting in dozens of issued US and International patents.

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You will find 100’s of peer-reviewed articles by Dr. Nathan S. Bryan on PubMed. Also, look out for his new book, coming out this fall, called The Secret of Nitric Oxide: Bringing Nitric Oxide to Life.

BONUS: Impact of Alcohol and Our Health with Dr. Brooke Scheller Jul 15, 2024

Show notes

Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink.

In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Dr. Scheller also sheds light on how poor absorption impacts the gut microbiome and causes a leaky gut, offering insightful nutritional strategies to address those concerns. Our conversation also extends to fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.

Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use.

IN THIS EPISODE YOU WILL LEARN:

How the stigma surrounding alcohol use is changing
How does alcohol affect the brain and body?
How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption
Dr. Scheller shares her personal experience with alcohol
How alcohol consumption in middle-aged women could increase inflammation and oxidative stress
How alcohol impacts blood sugar
The link between alcohol consumption and male infertility
Some suggestions for navigating a Dry January
How alcohol use impacts mental health
Overcoming alcohol addiction through self-awareness and wellness

Bio: Dr. Brooke Scheller DCN, CNS

Dr. Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink.

After finding freedom from alcohol in 2021, Dr. Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance.

Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety.

She currently resides in NYC.

Follow Dr. Brooke on Instagram @drbrookescheller. Learn more at www.brookescheller.com or www.functionalsobriety.com

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Ep. 378 Calm Your Mind with Food: Nutrition's Role in Mental Health with Uma Naidoo, MD Jul 13, 2024

Show notes

Today, I am delighted to reconnect with Dr. Uma Naidoo, who joined me once before for episode 173.

Dr. Naidoo is an awarded and board-certified Harvard nutritional psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first-ever hospital-based nutritional and metabolic psychiatry service in the United States at Massachusetts General Hospital and the Director of Nutritional Psychiatry at the MGH Academy.

In our enlightening conversation, Dr. Naidoo talks about her latest book, Calm Your Mind With Food, and we dive into the impact of anxiety during the pandemic. We explore how anxiety influences our susceptibility to metabolic diseases, autoimmunity, and Alzheimer's, and the difference between processed foods and homemade meals. Dr. Naidoo emphasizes the pivotal role of nutrition in mental health, particularly the interplay between the enteric nervous system, the vagus nerve, and brain function. Our discussion also covers the scientific underpinnings of the gut microbiome, the pitfalls of non-nutritive sweeteners and sugars, and the critical roles of neurotransmitters and neuroinflammation. She also elucidates the concept of leptin and its resistance, critiques nutritional trends like the low-fat craze, and clarifies the nuanced impacts of carbohydrates, fiber, and plant-based versus omnivorous diets.

I am sure you will find this conversation with Dr. Uma Naidoo as valuable and enjoyable as I did.

IN THIS EPISODE YOU WILL LEARN:

Some of the mental health and anxiety trends Dr. Naidoo continues to see four years after the pandemic
How cooking at home improves your food choices and health
The link between gut health and mental wellbeing
How older artificial sweeteners, like aspartame, can lead to cravings and weight gain
How stress and poor diet impact brain function
How hormones like leptin can cause anxiety and depression
The importance of understanding your individual nutritional needs based on your genetics, physiology, and environment
Dr. Naidoo advises moderation when consuming fruit and processed foods
Why many individuals struggle to consume enough fiber
How to increase your fiber intake
The benefits of including whole, unprocessed foods like eggs, avocado, and sourdough bread in your breakfast

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Previous Episode Mentioned

Ep. 173 – How The Food You Eat Boosts Your Mood & Mental Health (and the Connection Your Gut Health Plays) with Dr. Uma Naidoo

Ep. 377 Unlocking the Benefits of Essential Amino Acids for Muscle Health with Angelo Keely Jul 10, 2024

Show notes

I am delighted to connect with Angelo Keely today, the Co-founder and CEO of Kion.

Angelo started Kion in 2017, aspiring to create an unparalleled and healthy work culture within a high-growth consumer products company dedicated to motivating their customers to continue along their journeys to personal health.

In our conversation, we explore the advantages of essential amino acids (EAAs), their role in muscle function, how they differ from branched-chain amino acids, and their impact on metabolic processes. We explain the importance of sourcing around essential amino acids, address concerns related to muscle loss, caloric restriction, and fasting, and discuss how EAAs support overall muscle health. Angelo also shares his insights on caffeine, creatine, omega-3s, stress management, and sleep.

Stay tuned for today’s informative and engaging conversation with Angelo Keely.

IN THIS EPISODE YOU WILL LEARN:

What amino acids are and why they are essential for our bodies
How essential amino acids differ from non-essential amino acids
Why resistance training and consuming nutrient-dense meals are the key to stimulating protein synthesis
The reason branched-chain amino acid supplements are not as effective as EAA supplements
Some factors to consider regarding loss of muscle mass in aging individuals
How essential amino acids are lighter and more effective for protein synthesis in middle-aged individuals
The importance of adequate protein intake when fasting intermittently
How hormonal changes during perimenopause can lead to anabolic resistance, making essential amino acids more beneficial for women than men
How creatine supports muscle energy, and why it is particularly beneficial for women in perimenopause
The benefits of omega-3 supplements
Why getting enough sleep is essential sleep for middle-aged women.

Bio: Angelo Keely

Angelo is the co-founder and CEO of Kion, an active lifestyle, supplement, and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.

Visit getkion.com/cynthia to save 20%

Personal Highlights

Raised in Austin, Texas — parents in the supplement and health food business
He was stabbed and nearly beaten to death at 16 years old during a bad LSD trip
He has been involved in nutrition, functional fitness, yoga, and meditation for over 20 years
He was part of a small rescue party for a bus accident in the foothills of the Indian Himalayas at age 21 while doing advanced yoga study at an ashram
Started professional career and lived in France and India for several years
Speaks multiple languages
Happily married with two kids — always focused on the balance between career and family
Aminos were one of the most important supplements mom gave to Angelo as a small child
Angelo started Kion in his garage — a classic entrepreneur story
Building Kion is an effort to build the best possible company for everyone it touches —seeking fun, a great life, and integrity in everything we do

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BONUS: Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima Jul 08, 2024

Show notes

I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.

Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.

Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more.

Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.

IN THIS EPISODE YOU WILL LEARN:

How breastfeeding can delay menstrual cycles without causing infertility
Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors
Contraceptive options for younger women
The importance of understanding the side effects and implications of long-term oral contraceptives
The benefits of green leafy vegetables for fibrocystic breasts
Supplements for breast health
The potential drawbacks of mammograms
Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia
How trauma contributes to the dysregulation of the immune system and autoimmune conditions
Supplements for middle-aged women
How cold plunges and saunas benefit physical and mental well-being

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Connect with Dr. Stephanie Estima

On Instagram
On her weekly podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived.
Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body: A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex

Previous Episodes featuring Dr. Stephanie

Ep. 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima

Ep. 272 Understanding Women’s Health: Answering Your FAQs featuring Dr. Stephanie Estima

Ep. 376 Practical Solutions to Manage Perimenopause and Menopause Symptoms with Dr. Mary Claire Haver Jul 06, 2024

Show notes

Today, I am thrilled to reconnect with a previous guest, Dr. Mary Claire Haver.

Dr. Haver is a board-certified OBGYN, a certified menopause provider, and the founder of Mary Claire Wellness, a private medical practice focusing on women in midlife. Her best-selling book, the Galveston Diet, and her latest New York Times best-seller, The New Menopause, are fabulous resources for middle-aged women.

In our discussion today, we dive into various aspects of perimenopause, looking at the associated challenges. We discuss factors accelerating ovarian aging, the role of contraception, mental health shifts, and the often delayed diagnosis of premature ovarian insufficiency. We examine the differences between hormone replacement therapy and oral contraceptives, discussing the importance of advocacy for women's health and the benefits of vaginal estrogen. We explore the disparity in federal funding for women's health research, the impact of the Women's Health Initiative, body composition changes, the estrabolome, the 30 Plant Challenge, and the advantages of HRT. Dr. Haver also talks about her preferred supplements.

I'm sure you will find this conversation a valuable resource that you will likely revisit several times.

IN THIS EPISODE YOU WILL LEARN:

Why perimenopause is so fraught with chaos
Some of the factors that hasten ovarian aging
How perimenopause causes significant changes in neurotransmitters, leading to cognitive changes
The differences between HRT and oral contraceptives
How estrogen loss during menopause affects vaginal tissue
The benefits of vaginal estrogen for symptoms of menopause
How women's health research funding prioritizes reproduction over menopause and perimenopause
How HRT can help with fat loss and muscle mass in postmenopausal women
The emergence of eating-disordered behaviors in menopausal women
Some of the lesser-known symptoms of menopause and ways to overcome them
How HRT could impact the longevity and cognitive health of women

Bio: Dr Mary Claire Haver

Dr. Mary Claire Haver is a board-certified OB-GYN who has devoted her adult life to women's health. When she began to experience the changes of menopause and mid-life weight gain, she created her online program, The Galveston Diet, which currently has over 80,000 students. The Galveston Diet is the first and only nutrition program in the world created by a female OB-GYN, designed for women in menopause.

As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition. In 2021, Dr. Haver opened Mary Claire Wellness; the clinic was born out of repeated requests from the Galveston Diet students and Dr. Haver's social media followers for personal guidance.

Dr. Haver lives with her husband and two daughters in Galveston, Texas. She is the author of The Galveston Diet (Rodale; January 10th, 2023).

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Books Mentioned

Dr. Haver’s books, The Galveston Diet and The New Menopause

The Menopause Brain and the XX Brain by Lisa Mosconi

Previous Episode Mentioned

Ep. 308 Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause and Inflammation

Ep. 375 AMA #9: Aging Gracefully: Avoiding Muscle Loss and Sarcopenia with Cynthia Thurlow, NP Jul 03, 2024

Show notes

Today, we have AMA number 9.

This episode is particularly significant to me as I discuss the recent fall and rapid decline of my father, which I believe could have been prevented.

My father was a thin and reasonably healthy man who became increasingly sedentary later in life. He grew weaker and became frailer, and a series of falls resulted in multiple brain bleeds. Despite hospitalization, he ultimately chose comfort care and passed away.

By sharing his story, I hope to inspire others to prioritize physical activity, proper nutrition, and strength training to prevent similar outcomes.

Your responses and thoughtful questions are deeply appreciated. Stay tuned for today’s AMA, focusing on preventing sarcopenia in older adults.

IN THIS EPISODE YOU WILL LEARN:

What are the hallmarks of sarcopenia?
Why strength training is crucial for preventing and managing sarcopenia
How stabilizing estrogen and progesterone with HRT can help mitigate muscle catabolism and bone density loss in post-menopausal women.
Why an adequate protein intake is essential for preventing sarcopenia
How creatine can help to help improve muscle mass in older adults
How to improve muscle mass through increased repetitions with lighter weights
The benefits of hydration and electrolytes for easing joint pain and muscle recovery in post-menopausal women
How encouraging your older relatives to improve their nutrition and find enjoyable physical activities can help them prevent muscle loss.
Why working with trainers experienced in middle-aged and older adult fitness is recommended to ensure safe and effective exercise routines.
How nutritional supplements can help prevent muscle loss

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Resources

International Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and Management

Consensus guidelines for sarcopenia prevention, diagnosis, and management in Australia and New Zealand

Sarcopenia definition, diagnosis, and treatment: consensus is growing

Weighted Vests on Amazon

Beam Dream Sleep Powder (use code CYNTHIA for 20% off)

LMNT Electrolytes

BONUS: Peri/Menopause are a Natural Function of Aging: See you later, Ovulator! with Esther Blum Jul 01, 2024

Show notes

I am honored to connect with Esther Blum today! She is the bestselling author of "Cavewomen Don’t Get Fat," "Eat, Drink, and Be Gorgeous," and most recently, "See Ya Later, Ovulator!". Esther currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles.

Today we speak about medical gaslighting, how weight gain does not have to be a part of aging, andropause and menopause, and the Women’s Health Initiative. We dive into physical changes and significant symptoms during perimenopause and menopause, the role of the pelvic floor, deciphering what the dreaded “menopot” is, what does not work, and advocacy in terms of testing and hormones. We also address constipation, weight loss resistance, and how our tolerance for alcohol changes as we age, especially when using bioidenticals or hormone replacement therapy.

IN THIS EPISODE YOU WILL LEARN:

How women can redefine their experience and continue having an active sex life after menopause.
How to surrender, lean in, and take the pressure off yourself while going through perimenopause and menopause.
Why is there so much misinformation and medical gaslighting in our society?
Why Esther wrote See Ya Later, Ovulator!
Some common symptoms of perimenopause.
Risks women may face after a hysterectomy.
Changes that happen in the vaginal canal and pelvic floor during menopause.
The significant and profound impact of the decline of sex hormones.
How to avoid weight gain in menopause.
What can menopausal women do to prevent fatty liver and digestive problems?
Lab tests women should be asking their health providers for.
Why should perimenopausal women avoid alcohol?
Some simple ways to address constipation.