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

Today, I am delighted to connect with Dr. Sameena Rahman, a board-certified OBGYN and certified menopause practitioner with over a decade of expertise in midlife sexual medicine and concierge gynecology. Dr. Rahman founded the GSM Collective in downtown Chicago to deliver a more personalized patient-first model of health care for women.  In our conversation, we explore how cultural and racial factors influence care for women, particularly during the menopausal transition. We discuss the heart disease risk of women with a baseline of inflammation and insulin resistance, the effects of allostatic load on minority women, why cognitive health is crucial, the impact of alcohol, and why the current medical model is a systemic failure that gaslights women. We also examine the impact of pelvic floor therapy, appropriate pelvic examinations, specific autoimmune vulvar conditions, and how oral contraceptives affect sexual health, and Dr. Rahman shares her recommendations for preventing frailty and loss of independence. I am a big admirer of Dr. Rahman’s work and look forward to having her join us again after her new book is published. IN THIS EPISODE, YOU WILL LEARN: Why Hormone Replacement Therapy alone might not solve all menopausal genital issues How pelvic floor issues can even affect women who have not given vaginal births What a routine Pap smear can miss, regarding vulvar and vestibular health What a simple Q-tip test can reveal about vulvar pain How untreated pain can create a cycle of pelvic floor problems How local hormone therapy can target vulvar and vestibular pain where systemic hormones may fall short The benefits of trauma-informed exams  The value of integrating pelvic floor therapy with local hormone treatment  How long-term birth control use might affect vulvar tissue What to consider for balancing contraception with sexual health Bio: Dr. Sameena Rahman Dr. Sameena Rahman is a board-certified OB/GYN, sex-med gynecologist, menopause specialist, and a clinical assistant professor of OB/GYN at the Northwestern Feinberg School of Medicine.  She is the founder of the GYN & Sexual Medicine Collective, a successful concierge practice that emphasizes evidence-based medicine, and an affiliate of Ms. Medicine. Dr. Rahman is dedicated to evaluating and treating each patient with compassion, trauma-informed care, and an awareness of personal bias. Additionally, she hosts the podcast Gyno Girl Presents: Sex, Drugs & Hormones and will release her first book, Brown Girls Disease? A Guide To Sexual Health and Empowerment through a South Asian Lens in 2026.  Connect with Cynthia Thurlow   Follow on⁠ X⁠,⁠ Instagram⁠ &⁠ LinkedIn⁠ Check out Cynthia’s⁠ website⁠ Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community ⁠(The Midlife Pause/Cynthia Thurlow⁠)⁠ ⁠ Cynthia’s⁠ Menopause Gut Book⁠ is on presale now! Cynthia’s⁠ Intermittent Fasting Transformation⁠ Book ⁠The Midlife Pause supplement line⁠ Connect with Dr. Sameena Rahman The GSM Collective Dr. Sameena Rahman on Instagram (@gynogirl) Gyno Girl Presents Sex, Drugs and Hormones (Podcast) Resources Find a practitioner to assist with your sexual concerns The International Society for Vulvo Vaginal Diseases The National Vulvodynia Association Prosayla (Female Sexual Health Education)

Today, I am privileged to connect with Sal Di Stefano. Sal is a sought-after fitness and health expert with a straightforward, uncomplicated communication style. 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 Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Sal Di Stefano On ⁠YouTube⁠ ⁠Mind Pump Podcast

Today, I am delighted to reconnect with my friend and colleague, Dr. Mindy Peltz, a New York Times bestselling author and a leading voice in women's health, hormones, and aging. She has written several books, with her most recent being Age Like A Girl. She also has a top-ranking podcast and YouTube channel.  In our conversation today, we’ll explain how you can reframe menopause as an evolutionary upgrade. We dive into the neurochemical shifts that occur in menopause, exploring Carol Gilligan's work, the purpose of menopause, the influence of the Gen X generation, and how trauma influences our perimenopause and menopause experiences. We unpack the role of oxytocin, clarify why clutter is problematic, and discuss the effects of environmental psychology. We also highlight the critical importance of bioindividuality at this stage of life, and Dr. Mindy shares the books she likes and recommends. This discussion with Dr. Mindy is personal and deeply philosophical, inviting you to contemplate ideas that will continue to resonate with you long after it ends. IN THIS EPISODE, YOU WILL LEARN: How setting boundaries improves relationships and preserves energy in midlife Why children transitioning to adulthood must be allowed to handle responsibilities How parental over-involvement can hinder the independence of young adults How the neurochemical shifts in perimenopause and menopause alter women’s emotional responses and priorities The value of novelty and new experiences for supporting mental and emotional health How clutter impacts stress levels, especially during hormonal changes The benefits of creating calm environments to regulate the brain and emotional system How downsizing can bring profound peace and freedom Why solitude and personal space are essential for self-regulation in midlife How menopause creates the need for recalibrating relationship boundaries Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow)  Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Dr. Mindy Pelz On⁠ YouTube⁠ ⁠Age Like A Girl (Website)⁠ ⁠Pre-order a copy of Age Like A Girl

I am honored to have Dr. Tom Dayspring join me again today for another AMA session. He and I have done eight podcasts before, and this is a continuation of our last Ask Me Anything episode.  Dr Dayspring is an esteemed expert on internal medicine and clinical lipidology. He is likely one of the most influential worldwide lipid experts, so I am thrilled to have him back with me to dive into various topics related to listener questions, including the impact of hormone replacement therapy on lipid changes, methods of administration, and why bioidentical hormone replacement therapy is preferable for managing both menopausal symptoms and lipid health. We discuss medications, including PCSK9 inhibitors and GLP-1s, as well as intermittent fasting, lipids, and cardiovascular disease risk. We also examine how heart disease develops gradually, over time, the impact of stress and lifestyle, and Dr. Dayspring shares the labs he recommends beyond traditional lipids, ApoB, and LpA. In our discussion, Dr. Dayspring noted that he was not in a position to speak about GLP-1 therapies or microdosing. Since I received many questions from listeners on those topics, I will host a future solo AMA to address some of their concerns. Today's conversation with Dr. Tom Dayspring is truly invaluable, and I trust you will walk away with valuable insights you can share with your healthcare providers. We created a PDF - cynthiathurlow.com/lipids -  specifically for listeners that outlines key labs to discuss with your providers and questions to ask them to help you advocate for your own health and your family members' health. IN THIS EPISODE, YOU WILL LEARN: Why being physically fit does not always eliminate the risk of heart problems arising How ApoB and cholesterol contribute to heart disease over decades Why the early testing of risk factors is essential How chronic stress increases the risk of heart disease  How high cortisol affects insulin sensitivity and glucose regulation How stress impacts endothelial and nitric oxide function The link between low Omega-3 levels and heart problems How insulin resistance degrades heart health How high homocysteine levels can impair endothelial function and contribute to cardiovascular problems Connect with Cynthia Thurlow   Follow on⁠ X⁠,⁠ Instagram⁠ &⁠ LinkedIn⁠ Check out Cynthia’s⁠ website⁠ Submit your questions to [email protected] Join other like-minded women in a supportive, nurturing community ⁠(The Midlife Pause/Cynthia Thurlow⁠)⁠ ⁠ Cynthia’s⁠ Menopause Gut Book⁠ is on presale now! Cynthia’s⁠ Intermittent Fasting Transformation⁠ Book ⁠The Midlife Pause supplement line⁠ Connect with Dr. Thomas Dayspring On X (@DrLipid) On LinkedIn

We have another episode in a series of discussions with well-vetted guests from companies that I feel my community would benefit from hearing about Today, I speak with Dr. Stephanie Venn Watson, a veterinary epidemiologist and the co-founder and co-CEO of Serafina Therapeutics. She has worked with the World Health Organization, DARPA, and the US Navy. She has over 70 patents and has authored more than 80 peer-reviewed scientific papers, and her discoveries have featured on NPR, Science Friday, BBC, NBC, and National Geographic. Her groundbreaking discoveries around the health benefits of C15:0 are the topic of a recent book. In our conversation today, we explore longevity molecules and geno-protective molecules, why they matter, and how they work. We cover the basics of rapamycin and glucophage, then dig into the growing body of research on longevity and lifespan, specifically looking at C15:0, what it is, what it does, why it’s important, and how it’s the first essential fatty acid discovered in decades. We look at its wide-ranging pleiotropic effects on metabolic health, mood, sleep, the brain, gut, and immunity, as well as the signs of low C15:0 levels and the specific labs that can identify a deficiency. We also talk about the benefits of supplementation and improved bioavailability.  Since I have been taking C15:0 myself over the last four to five months and noticed improvements in my recovery and sleep, I’m excited to share this informative and helpful conversation, humbly dedicated to the essential saturated fatty acid, C15:0. IN THIS EPISODE, YOU WILL LEARN: • The role C15:0 plays in guiding the aging process and new findings about its benefits for the immune  system, brain, and longevity • C15:0’s emerging importance as a key player in metabolic balance • What Dr. Venn-Watson’s animal studies revealed about the mechanisms of aging in humans • Why women in midlife become more vulnerable to shifts in immune quality and cellular resilience • The ways nutritional deficiencies can appear in blood markers long before symptoms develop • What occurs with red blood cell stability and aging markers when C15:0 levels are too low • Which biomarkers are now being considered early indicators of biological aging • Formulation features of C15:0 that enhance its bioavailability • The multiple bodily systems that can benefit from supplementing with C15:0 Connect with Cynthia Thurlow   Follow on ⁠X⁠, ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to ⁠[email protected]⁠ Join other like-minded women in a supportive, nurturing community (The Midlife Pause/Cynthia Thurlow) ⁠https://www.facebook.com/groups/themidlifepause⁠ Cynthia’s ⁠Menopause Gut Book ⁠is on presale now! Cynthia’s ⁠Intermittent Fasting Transformation⁠ Book ⁠The Midlife Pause supplement line⁠ ⁠Fatty 15⁠ Connect with Dr. Stephanie Venn-Watson ⁠Fatty 15⁠ ⁠Discover C15:0⁠ ⁠Seraphina Therapeutics⁠ ⁠LinkedIn⁠⁠ ⁠