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PODCAST

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

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

health & fitness nutrition

All Episodes

13:49

Ep. 572 "The Estrobolome Connection!” – The Best...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/26

Welcome to this week’s episode of the Midlife Minute.This is the second episode in our three-part series, focusing on the vital role of fiber in midlife. Stay tuned as I explore the connection between fiber, hormones, and blood sugar, clarifying how midlife tends to reframe the rules. IN THIS EPISODE, YOU WILL LEARN: How hormonal changes in midlife can lead to shifts in body composition Why fiber is essential for stabilizing blood sugar and insulin levels The role fiber plays

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61:42

Ep. 571 Stop Losing Bone After 40 – The Most...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/25

I am thrilled to welcome Dr. Nick Trubee today. He is an exercise physiologist and Certified Strength and Conditioning Specialist with more than 17 years of experience, and a former university professor who now coaches clients online, focusing on preventing and reversing osteoporosis through resistance and impact training.In our discussion, we dive into why bone and muscle loss accelerate after 40, common misconceptions about walking or light activity being enough to build bone, and the spectrum

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59:32

BONUS: “The 11% Absorption Trap!” — Stop Wasting...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/23

Today, I’m delighted to connect with Wade Lightheart, a certified sports nutritionist advisor and the president/director of education and co-founder of BIOptimizers. Wade is a three-time national natural bodybuilding champion who came out of retirement at 50 to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International competition. In our conversation, we explore how modern lifestyle habits affect sleep, digestion, mood, and overall metabolic health, as well as the

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59:12

Ep. 570 We’ve Been Wrong About Progesterone! – The...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/21

I’m thrilled to have Dr. Felice Gersh join me for a two-part conversation focusing on menopause and HRT. She is a prolific voice in the integrative gynecology space, a true mentor, and someone I respect enormously.In the first part today, we dive into progesterone and its wide-ranging systemic effects. We unpack the differences between synthetic and bioidentical hormones, discuss the Women's Health Initiative, examine the role of progesterone in cardiovascular disease, and look at the importance

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22:21

Ep. 569 "Fiber Is A Hormone Regulator!” – The...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/19

Welcome to this week’s Midlife Minute episode.Today’s podcast kicks off a three-part series exploring the fiber gap in midlife. Although fiber is neither glamorous nor trendy, and not particularly exciting, it is one of the most powerful tools we have to support our metabolism, gut health, and hormones in midlife. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: Fiber is critical for women in perimenopause and menopause! How the insufficient fiber intake of the average American

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38:06

Ep. 568 "It’s Not Just Stress!” – The Two 'Red Flag'...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/18

I am thrilled to reconnect with Dr. Izabella Wentz today. She is a pioneering clinical pharmacist and best-selling author, with a passion for identifying the root causes of complex health conditions. She has consulted on 1000s of difficult cases, and her upcoming book is called IBS: Finding and Treating the Root Cause of Irritable Bowel Syndrome.In today’s conversation, we explore relevant statistics, dietary triggers, and specific labs that can be helpful when navigating an IBS diagnosis. We

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62:29

BONUS: The Impact Of Intermittent Fasting On...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/16

Today, I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss. I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether “if it fits your macros” is a good philosophy,

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48:10

Ep. 565 We’re Wired to Lose Focus – The Best Tools to...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/11

Today, I am thrilled to connect with Dr. Zelana Montminy, who holds a doctorate in clinical psychology. Dr. Montminy developed her career speaking for and advising Fortune 500 companies and academic institutions. She regularly appears on Good Morning America, The Today Show, and Access Hollywood. In our conversation, we unpack the concept of novelty bias, exploring how it shapes our neuroanatomy and compromises our conscientiousness. We debunk the myths of multitasking and task switching, and dive

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64:46

BONUS: "The Sympathetic Spiral of Doom!” – The...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/09

I am delighted to reconnect with Dr. Scott Sherr today. In our conversation, we explore the sympathetic spiral of doom that middle-aged women often experience during a pivotal time of life marked by constant shifts in mitochondrial health, hormones, and neurotransmitters. We explore what it is and how to reframe it, and offer advice on navigating that stage of life and setting the tone for the decades to follow. Join us for an empowering discussion where we share practical strategies to interrupt

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61:48

Ep. 564 "The 40% Battery!” – The Shocking Truth About...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/07

Today, I’m delighted to reconnect with Dr. Elizabeth Yurth. Dr. Yurth is a double-board-certified physician in physical medicine and rehabilitation and anti-aging regenerative medicine. With over 30 years of clinical experience, she is at the forefront of orthopedics, cellular and regenerative medicine, and the future of aging.In our discussion today, we explore mitochondrial health as the driver of energy changes in middle age and beyond. We discuss the value of hormone replacement, examine the

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16:29

Ep. 563 “Why Eating Less Can Backfire” — The Midlife...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/05

Welcome to today’s Midlife Minute episode.I've received a wave of questions about the best ways to fuel workouts and how to recognize signs that you're not eating enough to support your exercise routine. This topic is particularly relevant because many women in my community have practiced fasting, intermittent fasting, or other forms of time-restricted eating for years, which can sometimes lead to chronic under-fueling. Stay tuned to learn how to spot the signs of under-fueling and ensure your

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61:33

Ep. 562 “It’s Not a Willpower Problem” – Why Women’s...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/03/04

Today, I had the honor of connecting with Ashley Koff. She is a leading voice in personalized nutrition and the founder of the Better Nutrition Program. With over 25 years of experience and the groundbreaking GLP-1 Optimization System to her name, she’s helped redefine how we approach sustainable weight health.In our conversation, we dive into how her book reframes the concept of healthy weight. We explore integrative perspectives on digestive health and GLP-1s, why many women blame themselves

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66:12

Ep. 561 Why Eating Less Isn’t Working – The Real Root...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/28

I am delighted to reconnect with Dr. Jason Fung today. He is a trained nephrologist and world-leading expert on intermittent fasting and metabolic health. He has authored multiple books, including the New York Times best-seller, The Obesity Code, The Diabetes Code, and, more recently, The Hunger Code. In our conversation today, we unpack the obsessive focus on the calories-in, calories-out model, which is neither practical nor effective. We explore the root causes behind the narrow-minded

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19:02

Ep. 560 “These Are the Hormones I Don’t Skip” — How I...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/26

Most of the questions I’ve been asked lately have been about my current hormone replacement regimen. So I have dedicated this episode to unpacking what I use transdermally, orally, and topically for hormone replacement therapy. As you might expect, my approach includes the basics, along with a few additional strategies. I also share a topical option for facial skin that Dr. Felice Gersh recently recommended.Stay tuned to find out what I do for hormone replacement therapy. IN THIS EPISODE, YOU

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55:00

Ep. 558 Your DNA Isn’t Your Destiny – The Most...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/21

Today, I’m delighted to welcome Dr. Yael Joffe, a leading expert in nutrigenomics who speaks internationally at conferences on translating the science of genetics into clinical practice. She holds a PhD in nutrigenomics from the University of Cape Town, where her research focused on the genetics of obesity.I met Yael earlier this fall and decided to invite her on the podcast to explore the growing field of lifestyle genetics. In our conversation today, we dive into the effects of nutrigenomics,

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20:12

Ep. 557 “Your Hormones Are Hijacking Your Mood!” –...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/19

Welcome to this week’s Midlife Minute episode.We’re focusing on the importance of having good mental health today. Statistics show that women are experiencing increased anxiety, depression, insomnia, and even suicidal thoughts during midlife, yet the stigma around mental health remains surprisingly strong. Join me as I explore the science behind this, why it’s happening, and the importance of empowering yourself to demand better care. IN THIS EPISODE, YOU WILL LEARN: The issues that

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65:14

Ep. 556 The Women's Bone Health Masterclass Part 2 |...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/18

We’re back with Episode 2 of our Bone Health Masterclass series—and this one is a powerhouse mashup featuring orthopedic surgeon Vonda Wright, magnesium expert Carolyn Dean, researcher Barrie Tan, and bone coach Kevin Ellis.In this dynamic conversation, we break down what really happens to women’s bones during menopause—and what you can do about it. You’ll learn how strength training, grip strength, and smart fueling directly influence bone density, and finally understand the truth about

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44:57

BONUS: Lipid Masterclass: An Introduction to Lipids...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/16

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring! Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs. Given the in-depth nature of my discussions with Dr. Dayspring over

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50:49

Ep. 555 “It’s Not Just Hot Flashes” – The Most...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/14

I am excited to welcome Dr. Jayne Morgan as my guest today. She is a cardiologist and the Vice President of Medical Affairs at Hello Heart, specializing in women's health and cardiovascular research.In our conversation, we look at the gaps in clinicians’ training around perimenopause and menopause, also discussing gender neutral training, and how men and women are treated differently in the medical system. Dr. Morgan shares her preferred areas of focus when educating middle-aged women about

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37:46

Ep. 554 Why Digestive Rest Matters in Menopause with...

Everyday Wellness: Midlife Hormones, Menopause, and... ·

2026/02/12

Today, I’ll be unpacking some of the research and science surrounding digestive rest and intermittent fasting. In this episode, I am transparent about the fact that what works for me now may not be what worked five or ten years ago. I explain what happens in your body when you’re not eating, explore ways to approach intermittent fasting, and highlight why your goals, life stage, and metabolic health should guide your choices. Whether you’re focused on building muscle, improving metabolic

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