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

Today, I’m thrilled to welcome Meghan Rabbitt as my guest. Meghan is an award-winning journalist and the author of The New Rules of Women's Health: Your Guide to Thriving at Every Age. She specializes in women’s health and wellness, and her work has appeared in several national publications, including Oprah Daily, Prevention, Maria Shriver's Sunday Paper, and others. 

Meghan is known for translating and clarifying complex medical and scientific topics into actionable information. In our conversation today, we dive into her new book and explore the process of writing a 700-page guide. We discuss how the old rules of women’s health have often failed, and Meghan shares her hope that things will shift. We cover underrecognized midlife issues such as heart disease, the power of knowledge, reframing the aging process, and how the lack of research funding and a paternalistic system contributed to the lack of information on how women’s bodies age.  We also examine the influence of social media, navigating the medical system, advocacy, the gut-brain-hormone connection, and the crucial role of fiber, and Meghan emphasizes why every woman’s story matters. 

Meghan’s book is incredibly valuable, as it speaks to women of all ages, from young adults to those in later life.

IN THIS EPISODE, YOU WILL LEARN:


Why personal context matters when following nutrition advice on social media


The value of seeking multiple clinician opinions when facing health choices


Improving your communication with clinicians to help them understand your priorities and concerns


An essential approach to diet and lifestyle 


Underrecognized midlife issues, like heart disease, and why they are often overlooked in women’s health


How midlife changes in estrogen are linked with alterations in the microbiome and astrobolome


Understanding the gut-brain-hormone connection can help clarify your symptoms and guide your lifestyle choices.


Gut health and why fiber is important


Knowledge, advocacy, and reframing aging empower women to navigate the medical system and make better-informed decisions

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 Meghan Rabbitt


On The New Rules of Women’s Health website


Purchase a copy of Meghan’s new book

I am delighted and honored to interview Dr. Lisa Mosconi today. She is an Associate Professor of Neuroscience in neurology and radiology at Cornell Medicine and Director of the Women's BRAIN Initiative and the Alzheimer's Prevention Clinic at Weill Cornell Medicine, New York Presbyterian Hospital. She is also a globally acclaimed neuroscientist with a Ph.D. in neuroscience and nuclear medicine and the author of the New York Times bestseller The XX Brain and, more recently, The Menopause Brain.

In our conversation, we discuss how women’s brains change during perimenopause and menopause, looking at the significance of puberty, pregnancy, and perimenopause, as well as the lack of medical research on women and medical gaslighting. We explore the concept of bikini medicine and its misconceptions regarding women's health and hormones, alongside the crucial roles of hormones like estradiol, progesterone, and testosterone in our neuroendocrine system. Dr. Mosconi also provides insights into evolving menopausal treatments, including lifestyle interventions. 

Dr. Mosconi is an esteemed figure in neuroscience and a prominent voice in women's health. I am confident you will gain valuable insights and perspectives from my discussion with her today.

IN THIS EPISODE YOU WILL LEARN:


How women's brains change during perimenopause and menopause


How the lack of information for young girls can lead to medical gaslighting and confusion during perimenopause


Dr. Mosconi explains how a simple sugar is used as a tracer to track glucose metabolism in the brain during perimenopause


Why brain changes during menopause may lead to mental fatigue and brain fog


How the lack of training and research on menopause in medical residency programs leads to a poor understanding among clinicians


Why women need to consider their brain and metabolic health during perimenopause


Why estrogen is essential after menopause


The benefits of HRT for menopausal women


How stress impacts hormone production

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. Lisa Mosconi


On her ⁠website⁠


⁠Instagram⁠


The Menopause Brain

I’m delighted to welcome Dr. Doug Lucas today for the second episode of a two-part masterclass on bone health. He is double board-certified as both an orthopedic surgeon and an osteoporosis specialist, and he is on a mission to prove to the world that osteoporosis is both preventable and reversible.

We continue our conversation, discussing bone health issues and diving into standards of care for osteopenia and osteoporosis. Dr. Doug unpacks the impact of drug therapies, from bisphosphonates to anabolics and lifestyle factors. We cover atypical fractures, mandibular necrosis, the challenges of hypermobility, and ways to support stability and training. Dr. Doug also breaks down osteogenic loading and training, clarifies why supplements are only as effective as your nutrition, and debunks common myths around bone health, mobility, and strength training.

You will not want to miss this valuable and informative masterclass with Dr. Doug Lucas. It is jam-packed with helpful insights, so you will likely want to listen to it more than once.

IN THIS EPISODE, YOU WILL LEARN:


The importance of personalizing supplements 


Why it’s essential to check your biomarkers before supplementing


The specific minerals and vitamins that are important for bone health


Why supplements should never replace foundational nutrition and lifestyle work


How boron and fat-soluble vitamins benefit bone health


The importance of personalizing your supplement plan 


How targeted testing and fewer supplements can yield better results


How osteoporosis can improve and, in many cases, be reversed  


How peptides and GLP-1s impact bone health and muscle preservation


The role of lifestyle, nutrition, and exercise in bone 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. Doug Lucas


The OsteoCollective Community


The Dr. Doug Show

Today, I answer the next round of listener questions, both from the podcast and those I’ve been asked to address more personally on YouTube.

Join me for this episode, where we dive into an honest and authentic exploration through the lens of traditional, allopathic medicine, of why women lose their hair during perimenopause and menopause.

IN THIS EPISODE, YOU WILL LEARN:


Why hair loss is often multifactorial and requires a comprehensive approach


How declining estradiol impacts the hair follicle cycle


Why hair growth slows and shedding increases as estrogen declines


The typical pattern of how hair loss presents in middle-aged women


How low or fluctuating thyroid hormone levels can increase hair loss


The importance of checking ferritin levels, even in women who are not overtly anemic


How insulin resistance, glycemic variability, and inflammation contribute to hair loss

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

Today, I am honored to welcome my personal trainer, Linda Alexander, as my guest. Linda has been training middle-aged and older women almost exclusively for the last decade of the 40 years she has spent in personal training.

In our conversation, we explore the challenges of training middle-aged women. Linda highlights the importance of strength training over cardiovascular exercise, and we discuss the way my elementary school physical education teacher approached physical fitness for children many years ago. Linda explains how she evaluates new clients through movement and exercise progression, shares her personal view on intermittent fasting, and clarifies how it can contradict muscle building and maintenance. We also explore the importance of mindset and keeping nutrition simple, and we dive into many listener questions, ranging from progressive overload to nutrition and workouts. 

This conversation with my personal trainer is truly impactful, one that many of you have been asking for. I know you will enjoy it as much as I did while recording it.

IN THIS EPISODE, YOU WILL LEARN:


How women's nutritional needs and exercise tolerance change at different life stages


How to control your carbohydrate intake without necessarily being ketogenic


Linda shares her approach to strength training


How our mindsets and self-expectations influence strength training experience


How functional movement can help older adults maintain their independence and prevent falls


Why combining a ketogenic diet with cardio can hinder achieving the results you want


The benefits of eating protein before or after exercise


The importance of staying well-hydrated and taking supplements to support your energy and recovery


How celebrating small wins and practicing self-kindness can strengthen your mindset and improve your long-term progress

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 Linda Alexander

On her website


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