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Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+: Daily Summaries Delivered
by Everyday Wellness
Looking for the latest strategies for dealing with menopause, hormones and midlife health issues? You're in the right place! Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.
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- Today1h 27m
Ep. 623 How Your Nervous System Shapes Hormones and Healing with Dr. Tabatha Barber | Menopause, Perimenopause, Hormones
Today, I’m delighted to reconnect with Dr. Tabatha Barber, also known as The Gutsy Gynecologist. She is a triple board-certified OB-GYN specializing in perimenopause, menopause, and functional medicine. In today’s discussion, we explore why supporting your hormones involves much more than simply replacing them. Dr. Barber explains how our nervous system, internal dialogue, cellular health, stress response, and lifestyle work together to influence our hormones, energy, and overall health during midlife. We also discuss why addressing root causes is essential for lasting improvements, the role of mitochondrial health, and practical ways to better support your nervous system. If you're looking for a more comprehensive approach to navigating perimenopause and menopause, you will not want to miss today’s insightful conversation with Dr. Tabatha Barber. IN THIS EPISODE, YOU WILL LEARN: Why regulating your nervous system is essential for lasting hormone and health improvements Why the conversations you have with yourself matter more than external circumstances Why Dr. Barber prefers to focus on identifying the root causes of health issues instead of repeatedly treating downstream symptoms How sympathetic dominance and unresolved stress patterns can influence hormone function Other factors, apart from HRT, that are essential for improving women’s health during midlife How oxidative stress, lack of sunlight, and disrupted circadian rhythms can contribute to fatigue and reduced cellular energy How hormone changes in midlife often coincide with greater self-awareness, stronger boundaries, and less people-pleasing How faith, prayer, and gratitude can support nervous system regulation Practical ways to support and regulate your nervous system Bio: Tabatha Barber Dr. Tabatha Barber is a triple board-certified physician — and one of the most distinctive voices in faith-based women's health today. Her story begins where most would have stopped. A teenage mother and high school dropout, she rebuilt her life through faith and perseverance — earning her doctorate and certifications before realizing the very system she trained in was missing the whole point. Today, as owner and medical director of Her Higher Health, creator of the Fast to Faith Coaching Academy, 40 Day program, supplement line, and international bestselling book Fast to Faith, Dr. Tabatha brings one message to every stage and microphone: your body is not broken — your approach is. She is known for doing what no one else does: mapping Scripture directly with how the body works — showing women that Romans 12:2 is the original neuroplasticity protocol, that Genesis 2:7 describes the gut-brain connection, and that God designed healing to happen in community. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Tabatha Barber Fast To Faith On Instagram
- 2 days ago54 min
BONUS: AMA: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow
Today, I am delighted to reconnect with Dr. Darren Candow. Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity who joined me before on Episode 301, where we spoke about creatine. We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the combined effects of strength training and creatine efficacy. We look into the cognitive benefits of creatine, exploring how it interacts with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health. I trust you will find today's AMA session as enlightening and enriching as I did while recording it. IN THIS EPISODE YOU WILL LEARN: The safety and efficacy of creatine as a supplement How creatine increases muscle mass and reduces protein catabolism Benefits of combining creatine with protein Is it better to take creatine before or after a workout? How creatine supplementation may improve brain performance and mental clarity Why exercise is essential for those who want to experience the benefits of creatine for maintaining their bone health Resistance-band workouts for post-menopausal women Are there any age-related limits for creatine supplementation? Bio: Dr. Darren Candow Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) that are clinically and practically relevant for improving musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-reviewed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Darren Candow On Instagram X Previous Episode Mentioned: Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP
- 4 days ago1h 0m
Ep. 622 Brain Fog, Cognitive Reserve, and Dementia Prevention with Dr. Tommy Wood | Menopause, Perimenopause, Brain Health
Today, I’m honored to reconnect with Dr. Tommy Wood. He is a neuroscientist, a performance coach, and an elite-level professional nerd. He's also currently an associate professor of pediatrics and neuroscience at the University of Washington. He received his bachelor's in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. In our conversation, we discuss his new book, The Stimulated Mind, and he explains how dementia is a confluence of factors that accumulate over decades, important contributors to dementia, and ways we can help prevent it. We explore the concept of headroom, specific risk factors for neurocognitive decline, brain fog in midlife, the 10-year HRT timing window, and the evidence supporting these concepts. Dr. Tommy shares what we can learn from his work with elite-level athletes, along with some of the biggest misconceptions in the brain health space, and his 3s model of stimulation, sleep, and nutrient supply. He also explains why nutritional status matters for neurocognitive function. Stay tuned for today’s insightful conversation with Dr. Tommy Wood. I loved his new book, The Stimulated Mind, and it will definitely be part of my must-reads for 2026! IN THIS EPISODE, YOU WILL LEARN: Why dementia is not one single disease but a clinical outcome with multiple causes How sleep, oral health, nutritional status, and chronic inflammation may all influence dementia risk What headroom is, and the factors that help maintain it and protect cognitive function How the disease processes leading to dementia often begin decades before symptoms appear What the research suggests about the best time to start hormone therapy for brain health How Formula One drivers and elite athletes tend to prioritize sleep, nutrition, recovery, and focused work over chasing perfection How frequent notifications and interruptions train the brain to expect distraction, making sustained concentration more difficult How both overeating and chronic under-fueling can impair brain health How lifestyle changes can reduce dementia risk, even in people with APOE4 Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Tommy Wood On his website On Instagram The Stimulated Mind Substack
- 1 weeks ago52 min
Ep. 621 Cortisol, Belly Fat, and the Fasting Mistake Most Women Make with Ben Azadi, FDN-P | Menopause, Perimenopause, Keto
I’m delighted to reconnect with my dear friend Ben Azadi today, in honor of his newly revised book, Keto Flex. Ben is a leading authority on metabolic health, an international Keystone speaker, and the New York Times best-selling author of Metabolic Freedom. In today’s conversation, we discuss why women fail on keto. We examine how women’s menstrual cycles and various life stages influence both the ketogenic diet and intermittent fasting, and the importance of coming out of ketosis and incorporating feast days. We explain what the Randall cycle is, why we need to be finely tuned to it, how to support healthy cortisol regulation, particularly the HPA axis, and tools to determine whether we are balanced within the autonomic nervous system, including heart rate variability, sleep, and whether our glucose and ketones are within range. We also explore the effects of anti-nutrients and elimination diets, and Ben shares his approach for women who feel keto hasn't worked for them, explaining why keto should be viewed as a process rather than a diet. This is, as always, a truly invaluable conversation with my dear friend Ben Azadi. Stay tuned, as we will also be offering giveaways to listeners of Ben's new book, Keto Flex. IN THIS EPISODE, YOU WILL LEARN: Various factors that could influence how women respond to a ketogenic diet How women need to adjust keto and fasting according to their menstrual cycle, perimenopause, and postmenopausal years, rather than continuously following the same approach Why Ben encourages women to have intentional feast days instead of remaining in ketosis indefinitely What a feast day looks like, and how it differs from a cheat day Why fasting should be adapted to how well your body tolerates stress Factors that can help to determine whether fasting is working for you Why you should adjust your training intensity and focus more on recovery as you get older How a temporary carnivore elimination diet can help identify foods your body doesn't tolerate Why Ben views keto as a metabolic process rather than a diet, and why he prioritizes lifestyle before medication Bio: Ben Azadi Ben Azadi, FDN-P, is a leading authority on metabolic health, an international keynote speaker, and the New York Times bestselling author of Metabolic Freedom. After facing his own health challenges, Ben transformed his life in 2008—losing 80 pounds and stepping into metabolic freedom. That turning point sparked a global mission: to help 1 billion people break free from physical and mental obesity through education, not medication. With 18+ years in the health and wellness space, Ben is now leading a bold 10-year initiative to naturally reverse type 2 diabetes in 1 million people. Through his work, Ben has reached millions worldwide and personally coached thousands to reclaim their health. His audience includes nearly 3M+ on digital platforms, more than 1M YouTube subscribers with over 100M views, and his top-ranked podcast, The Ben Azadi Show, which has surpassed 100 million downloads. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Ben Azadi On his website Pre-order a revised-version copy of Keto Flex and claim your bonuses
- 1 weeks ago1h 12m
BONUS: A Fresh Perspective on Aging: Dr. Youn's Expert Insights
I am thrilled to connect with my friend and colleague, Dr. Anthony Youn today. Dr. Youn is a nationally recognized board-certified plastic surgeon and the author of many best-selling books. He has a massive social media presence and hosts the widely acclaimed podcast The Holistic Plastic Surgery Show. In our conversation today, we dive into Dr. Youn’s new book, Younger for Life, and he offers valuable insights on skin health and overall well-being. We explore the aging process and address oxidative-free radical damage, chronic inflammation, autophagy, and the impact of processed foods. We also get into helpful supplements for skin support, examine the concept of greenwashing, and discuss sunscreen, exfoliation, in-office treatments, breast implant illness, and the power of lifestyle choices. Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: How to avoid aging too quickly through nutrition and lifestyle changes How sugar and seed oils impact skin aging The benefits of collagen supplements for healthier skin Hormonal changes that affect the metabolism and skin health after menopause The importance of screening the ingredients in skincare products How chemical sunscreens differ from physical sunblocks Using Retinol for anti-aging and skin health Non-invasive fat reduction treatments and their potential risks Dr. Youn discusses breast implant illness What you need to look out for when using Botox Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Anthony Youn On his website Youn Beauty Instagram YouTube TikTok
- 1 weeks ago1h 3m
Ep. 620 Menopause, Hormones, and the Body’s Terrain with Dr. Sharon Stills | Menopause, Perimenopause, Lymphatic Health
I am honored to connect with Dr. Sharon Stills today. She is a graduate of naturopathic medical school with extensive training in European biological medicine, bioidentical hormone replacement, and anti-aging therapies. In our conversation today, we explore terrain-based medicine and strategies to support women in perimenopause and beyond. We talk extensively about gut health, the estroblome, the microbiome, how European biological medicine views these as terrain, disruptive factors, and why they matter for women in midlife. We also examine the influence of the lymphatic system and how castor oil packs support it, bioidentical hormones as a lifelong tool rather than a temporary fix, and why menopause is a sacred second act in women's lives. Dr. Stills is thoughtful, insightful, and grounded, and I know you will enjoy this conversation with her as much as I did recording it. IN THIS EPISODE, YOU WILL LEARN: How European biological medicine emphasizes the extracellular matrix (terrain) rather than focusing only on individual cells or mitochondria How declining hormones during menopause often expose longstanding yet previously hidden aspects of women’s health Dr. Stills shares what she did to prepare herself for menopause in the preceding years Dr. Stills encourages women to create meaningful challenges or experiences to mark their major life transitions How limiting beliefs about aging can influence how you experience midlife and beyond Factors that could influence the health of your terrain How supplements can play an important role, but work best alongside lifestyle habits, mindfulness, and supporting your body's natural healing processes Why Dr. Stills considers the lymphatic system an overlooked contributor to hormone balance, and some practical ways to support healthy lymphatic flow How simple daily habits often have a greater impact on your health than wellness gadgets The value of bioidentical hormones, and why hormone therapy should be individualized rather than one-size-fits-all Bio: Dr. Sharon Stills Dr. Sharon Stills, a licensed Naturopathic Medical Doctor and graduate of The Sonoran University (2001), has spent over two decades transforming women’s health, with a special focus on guiding women through perimenopause and menopause. Creator of the pioneering RED Hot Sexy Meno(pause) Program and host of the annual Mastering Your Meno(pause) Transition summit, she combines her expertise in European Biological Medicine, pro-aging therapies, and Bio-identical Hormone Replacement to help women rediscover vitality with natural methods. A respected voice in her field, Dr. Stills has lectured internationally at the Paracelsus Academy in Switzerland, contributed to Women’s Health Network, and served on the boards of the Bio-Regulatory Medicine Institute and UCLA’s Archive of Healing. She recently opened the Lasting Wellness Center in Scottsdale, AZ—alongside her son, Dr. Ben Stills—offering advanced diagnostic and therapeutic care for chronic illness and women’s health. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Sharon Stills On her website
- 1 weeks ago28 min
Ep. 619 The Elimination Diet Myth! – Why Blanket Restriction Backfires in Perimenopause | Menopause, Perimenopause & Diet
Welcome to the latest Midlife Minute episode. Today, we’re talking about elimination diets, iron, and ferritin. I share my personal experience with prolonged antibiotic and antifungal use, clarify what the research actually says about restrictive diets, nutrient deficiencies, fatigue, and brain fog, and highlight why it’s essential to understand your iron status during the menopausal transition. IN THIS EPISODE, YOU WILL LEARN: Why elimination diets can be helpful in specific situations, but may not be appropriate for the long term How removing major food groups without a replacement strategy can cause unintended nutrient deficiencies Why some women become more reactive to certain foods during the menopausal transition How women’s protein requirements increase during perimenopause and menopause How low ferritin is often overlooked in women, even when they are experiencing fatigue and brain fog Why women’s iron status fluctuates during the perimenopause to menopause transition How some women experience significant symptoms long before anemia appears in their standard lab work Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Links: 1. The Importance of Nutrition in Menopause and Perimenopause—A Review 2. Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage 3. The gut microbiota in menopause: Is there a role for prebiotic and probiotic solutions? 4. Cognitive Performance in Relation to Systemic and Brain Iron at Perimenopause 5. Accelerated Increase in Ferritin Levels During Menopausal Transition as a Marker of Metabolic Health 6. Iron and Menopause: Does Increased Iron Affect the Health of Postmenopausal Women? 7. Iron deficiency in peri-menopausal women: Clinical considerations from an expert consensus 8. Cognitive Function in Peri- and Postmenopausal Women: Implications for Considering Iron Supplementation
- 2 weeks ago1h 3m
Ep. 618 Preventing Heart Disease Through Better Metabolic Health with Dr. Philip Ovadia | Menopause, Perimenopause, Heart Health
I’m delighted to reconnect with Dr. Philip Ovadia today. He is a board-certified cardiothoracic surgeon with over 20 years of experience in the operating room and the founder of Ovadia Heart Health, a telemedicine practice focused on preventing and treating metabolic and cardiovascular disease through dietary and lifestyle intervention. He has co-authored two books, including, most recently, Stay Off My Kitchen Table. Today we discuss key statistics on metabolic health, metabolic health challenges, and lifestyle interventions, including Dr. Ovadia’s three I's (insulin resistance, inflammation, and imaging), optimal lab values, vulnerable populations, and why prevention is key, especially for women and heart disease. We discuss the influence of gut and metabolic health, elimination diets, the reintroduction of food, and the positive influence of AI on medicine. We also cover the impact of GLP-1s and so much more. Stay tuned for an insightful conversation with Dr. Phil Ovadia on why improving metabolic health is one of the most important steps you can take to prevent cardiovascular disease. IN THIS EPISODE, YOU WILL LEARN: Why clinicians often fail to recognize the five metabolic syndrome criteria as signs of metabolic disease Dr. Ovadia introduces his "three I's”, and explains why they deserve far more attention when evaluating cardiovascular disease risk. How dietary and lifestyle interventions can improve metabolic health, reduce medication use, and help people feel more empowered Why blood work should always be interpreted as part of the bigger picture rather than focusing on a single value How metabolic changes during perimenopause and menopause can increase cardiovascular disease risk, and why prevention is particularly important How gut dysfunction can interfere with nutrient absorption and contribute to ongoing metabolic health challenges The value of using the carnivore diet as an elimination diet Dr. Ovadia explains why he is optimistic about AI in medicine How Dr. Ovadia’s perspective on GLP-1 medications has evolved, and how he now uses low-dose GLP-1s alongside dietary and lifestyle interventions for certain patients Some simple measures to help you better understand your current metabolic health Bio: Dr. Philip Ovadia Conducting over 3,000 heart surgeries taught Dr. Philip Ovadia that good health comes from lifestyle and nutrition, not surgery. Sadly, many of his patients considered their heart attacks “inevitable.” Having lost 100lbs to overcome lifelong obesity, Dr Ovadia is on a mission to help people stay off his operating table by teaching them how to never need a heart surgeon through his Telehealth practice, Ovadia Heart Health. Connect with Cynthia Thurlow Follow on X, Instagram & LinkedIn Check out Cynthia’s website. Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. Purchase Cynthia’s book, The Menopause Gut. Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Philip Ovadia On his website On social media: @ifixhearts Pre-order a copy of Stay Off My Kitchen Table
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About Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+
Looking for the latest strategies for dealing with menopause, hormones and midlife health issues? You're in the right place! Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.
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