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

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 WILL LEARN:


What you need to optimize first, before even considering adding any additional items


Why I might need to increase the dosage of my Dotti transdermal estrogen patch


Why I consider estradiol the most potent estrogen our bodies make before menopause


Factors that influenced my decision to prioritize estradiol therapy


The role of testosterone, beyond libido


Why I use progesterone


The value of intra-vaginal products


Why I use a compounded intra-vaginal product 


What copper peptides, estriol, DMAE, and hyaluronic acid may do for aging skin

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

Research Links

Efficacy of Transdermal Estradiol and Micronized Progesterone in the Prevention of Depressive Symptoms in the Menopause Transition: A Randomized Clinical Trial

Hormone Replacement Therapy

Effects of Ultra–Low-Dose Transdermal Estradiol on Cognition and Health-Related Quality of Life  

Regenerative and Protective Actions of the GHK-Cu Peptide in the Light of the New Gene Data

Treatment of skin aging with topical estrogens

SCF-induced airway hyperreactivity is dependent on leukotriene production

The role of dimethylaminoethanol in cosmetic dermatology

The Missing lnc(RNA) between the pancreatic β-cell and diabetes

Today, I am thrilled to connect with Dr. Sonya Jensen, a naturopathic physician on a mission to transform how women understand themselves and their bodies. She believes women are central to their families and communities, and by supporting women, we create a ripple effect that supports the whole.

In our conversation, we explore the sense of selfishness many women feel when advocating for their needs, and why choosing ourselves, especially in midlife, is essential. We discuss science-versus-soul transformations, gestational silence and trauma, and the physiological effects shaping this generation and those to come. We also unpack how stress impacts the immune system and autoimmunity, why stress reduction techniques are the key to vagus nerve activation, the link between mental health and hormones, womb-wisdom and generational influences, how grief and sadness can influence us profoundly, and the value of trusting our intuition and embracing the gifts of aging.

I know you will enjoy this discussion with Sonya Jensen. She shares a gentle, loving, and kind message for women- one that is well worth reflecting upon. Be sure to keep an eye out for her upcoming book, Heal Your Hormones, Reclaim Yourself, scheduled for release in early 2026, where she connects hormonal chaos, emotional overload, and relationship pain through her integrative method.

After the recording, Dr. Jensen noted a clarification: there were 50 famines in total during British rule in India, not 50 famines in a single year.

IN THIS EPISODE, YOU WILL LEARN:


How awareness practices can help you become more physically regulated when things feel overwhelming


Why friable emotions are not due to personal failure or a faulty mindset


How to reconnect with your body


The benefit of body-based practices for supporting nervous system regulation   


What is womb wisdom?


How womb wisdom influences the way we show up in the world


Some of the biggest obstacles to women’s healing


Why so many women struggle to trust themselves


Why loneliness can surface as women age, and ways to counter it  

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. Sonya Jensen


On her book website: Heal Your Hormones, Reclaim Yourself


Instagram

Today, I have the honor of connecting with Dave Watumull, the Co-founder and CEO of AX3 Life, a consumer health company dedicated to astraxanthin products, education, and community. Dave is on a mission to introduce the world to astaxanthin. Astaxanthin is a marine-derived super-nutrient that supports whole-body health and longevity, a pursuit that has inspired Dave for over 25 years of research, development, and commercialization.

In our discussion, Dave explains what astraxanthin is, its functions, and its key properties. We explore specific studies where astraxanthin has been particularly beneficial for lipids, particularly oxidized LDL. We discuss the impact of nutrition and examine the results of astraxanthin research on sarcopenia, cognition, and joints, liver, skin, and eye health. We also cover the dose-dependent effects of astraxanthin, and Dave answers a series of rapid-fire questions.

Astaxanthin is truly a supplement worth considering. I’ll be taking it to see if it helps reduce my Lp(a). My husband and one of my children also have high Lp(a), so we will all try it as a family experiment, and I will share the results.

IN THIS EPISODE, YOU WILL LEARN:


Astaxanthin’s origins and mechanisms


The ideal dosing range for starting astaxanthin, and how the benefits appear even at lower doses


What a dose-dependent effect actually means


The importance of fundamentals like consistent sleep, a balanced, nutrient-dense diet, and daily physical activity


How astaxanthin forms a protective antioxidant network


The value of astaxanthin for supporting brain and ocular health


How astaxanthin reduces inflammation without suppressing immunity


The importance of taking astaxanthin with a meal to maximize absorption


Why AX3 Astaxanthin surpasses other astaxanthin supplements


If you are interested in checking out this supplement, they offered my community 20% off with code Cynthia20 ⁠ https://ax3.life/products/ax3-60-ct-premium-astaxanthin⁠

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 Dave Watumull


AX3 Life


AX3 Life on Instagram

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, nutrition genetics, and SNPs, which she refers to as spelling changes in our DNA. We cover genetic testing in the industry, red flags, DNA health, and her polygenic approach to weight loss resistance. We also discuss both perimenopause and menopause from the perspective of genetics and epigenetics, and the role of insulin signalling and glucose.

Yael’s insights are deeply informative. Her pioneering work on 36 metabolic pathways and her ability to make complex genetic information accessible and actionable make this a truly invaluable conversation.

IN THIS EPISODE, YOU WILL LEARN:


Women and gaining weight after starting HRT


Neurotransmitters and what they reveal about mood, anxiety, and addiction tendencies


Why do certain people break down dopamine and serotonin either too fast or too slowly?


How touch and genuine connection can switch on feel-good genes


Sunlight, weather, and environment affect genetic expression.


What acupuncture and infrared therapies do at the gene level


Why hormones are only part of the picture when addressing midlife weight gain


How glucose regulation and insulin sensitivity shift through menopause


Dr. Joffe’s polygenic testing model connects multiple pathways rather than single genes


How Yael’s approach to genetic testing differs from that of others in the field

Bio: YAEL JOFFE, PhD 

Yael is globally recognized as a leading expert in nutrigenomics. In 2000, she was part of the team that built the first lifestyle genetics test, and since then has been responsible for creating many others. She is the author of four books: The Power of Genetics, It’s Not Just Your Genes, Genes to Plate, and SNP Journal. Yael has been published in multiple peer-reviewed scientific journals, hosts the Power of Genetics podcast, and is a highly regarded speaker in genetics. Yael built the first online nutrigenomics platform for clinician education and has developed and supervised genomics courses around the world. She has trained thousands of healthcare practitioners globally, also teaching at Rutgers University and the Maryland University of Integrative Health. In 2018, Yael founded 3X4 Genetics and now serves as its Chief Science Officer.   

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. Yael Joffe


3X4 Genetics


Instagram


Facebook

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 contribute to the midlife mental health challenges women are experiencing


How sleep disruptions in perimenopause increase anxiety, depression, and irritability


The metabolic and endocrine factors that can compound mood instability in midlife


Why perimenopause is a neurological as well as reproductive transition


The evidence-based benefits of HRT for supporting mental health


The role of estrogen in brain function and emotional regulation


Why HRT is especially important for women experiencing abrupt or early menopause


Some practical guidance for using HRT to support mental health

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

References:

Effects of Estradiol Withdrawal on Mood in Women With Past Perimenopausal Depression: A Randomized Clinical Trial (https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2298235) 

Efficacy of Estradiol in Perimenopausal Depression: So Much Promise and So Few Answers (https://onlinelibrary.wiley.com/doi/10.1002/da.22391)

Effects of Hormone Therapy on Cognition and Mood (https://www.fertstert.org/article/S0015-0282(14)00178-2/fulltext)

Does Menopause Hormone Therapy Improve Symptoms of Depression? Findings From a Specialized Menopause Clinic 

A Meta-analysis of the Effect of Hormone Replacement Therapy upon Depressed Mood (https://www.sciencedirect.com/science/article/abs/pii/S0306453096000340?via%3Dihub)

The Effect of Hormone Replacement Therapy on Cognition and Mood (https://onlinelibrary.wiley.com/doi/10.1111/cen.14856)