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

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 flexibility, or supporting fat loss, I hope that you walk away with a clearer understanding of how long you should go without eating, while honoring your current stage of life.

IN THIS EPISODE, YOU WILL LEARN:


How everything changed after 10 years of intermittent fasting


How digestive rest differs from intermittent fasting


Why intermittent fasting works better as a metabolic strategy


How digestive rest supports healing


The metabolic value of intermittent fasting  


How perimenopause and menopause impact the gut microbiome


How to determine whether digestive rest or intermittent fasting is more appropriate in different life stages

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

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow.

In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women’s bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health.

I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health.

IN THIS EPISODE, YOU WILL LEARN:


How underfueling, overtraining, and oral contraceptives can limit bone development 


The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk


How even a few minutes of impact exercise per day can stimulate bone strength 


How vibration plates can complement strength and impact training


Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age


The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength


How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women


How creatine alone, without physical activity, shows no meaningful benefit

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. Jocelyn Wittstein


On the Duke Health website


On Instagram

The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores.

Connect with Debra Atkinson


On her website


The Flipping 50 Podcast


On Social Media: @flipping50tv

Connect with Dr. Jessica Shepherd


Sanctum Med and Wellness


On Instagram: Jessica Shepherd or Modern Meno

Dr. Shepherd’s new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon.

Connect with Dr. Darren Candow


On Instagram


On X


University of Regina

Featured Episodes

Ep. 467 Bone & Joint Health Tips for Women 40+ with Jocelyn Wittstein                             

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson                   

Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Dr. Darren Candow

Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based, integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest, Women, Food and Hormones. 

Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some lesser-known hormones, including growth hormone, and how to support them properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture.

I hope you benefit as much from this episode as I did! 

IN THIS EPISODE YOU WILL LEARN:


Dr. Sara explains what an infodemic is and how it has affected how she communicates with her patients. 


What happens to our hormones as we age?


The impact of stress on hormone regulation.


Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women.


How does alcohol consumption impact women’s hormones?


Why do men tend to have an easier time with the ketogenic diet than women?


The dramatic changes that occur in women’s bodies as they transition from perimenopause to menopause.


Looking at the interrelationship between trauma, stress, and autoimmunity.


The changes that occur with growth hormones as we age.


How trauma affects the genes.


How disordered eating impacts metabolism.


How to support physical detoxification naturally, without going to extremes.


How to address weight-loss plateaus.

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. Sara Gottfried


On her ⁠website⁠


⁠Facebook⁠, ⁠Instagram⁠

Dr. Sara’s books are available on https://www.saragottfriedmd.com/ and ⁠Amazon.⁠

⁠I am delighted to welcome Dr. Andy Galpin today. He is a scientist and tenured professor with a PhD in Human Bioenergetics and an MS in Human Movement Sciences. He has spent the last 20 years focusing on the science and practice of enhancing human performance, in all its forms. He coaches some of the world’s highest performers, helping them fulfill their true potential.

In our conversation, we dive into women’s health during perimenopause and menopause, exploring the impact of estrogen decline on muscle and bone loss, the vital role of resistance training, and the integration of hormone therapy and GLP-1 medications. Dr. Galpin highlights the importance of sleep, offers practical strategies for starting an exercise routine, and shares some research on barriers to women’s health. He also addresses overtraining, under-fueling, and the need for an individualized, evidence-based approach for supporting women’s health and wellness.

Stay tuned for Dr. Galpin’s clear guidance on optimizing and maintaining your health through perimenopause, menopause, and beyond.

IN THIS EPISODE, YOU WILL LEARN:


How estrogen decline impacts women’s muscle and bone loss in middle age


Why sleep is foundational for recovery, metabolic health, and body composition


The importance of resistance training as a lifestyle intervention in midlife


How under-fueling undermines your performance and recovery


The critical importance of learning movement skills in childhood


Strength training tips for middle-aged women


Ways to optimize your VO2 Max training


How unnecessary rules suggested in fitness messaging can make training less sustainable for many women


How hormone therapy and GLP-1 medications can support training and metabolic 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

Connect with Dr. Andy Galpin


On Instagram and X


Absolute Rest


Vitality


Optima Muscle

We have another short and sweet episode today where I answer questions from listeners in a long-form format. 

In this episode, we’re focusing on Urolithin A. Stay tuned for more!

IN THIS EPISODE, YOU WILL LEARN:


An introduction to Urolithin A and what it is


A broader role of Urolithin A beyond being “just another supplement.”


The gradual decline in cellular energy production that occurs with aging


30–40% of people lack the gut microbes needed to produce sufficient Urolithin A


The role Urolithin A plays in supporting and strengthening the gut barrier


Impact of declining estrogen during perimenopause and menopause on mitochondrial function


Ways Urolithin A enhances mitochondrial health at the cellular level


Emerging research linking Urolithin A to brain health, vascular function, and cognitive resilience

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