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

Today, I am thrilled to connect with Dr. Kellyann Niotis, a fellowship-trained preventive neurologist specializing in risk reduction strategies for neurodegenerative disorders. Dr. Niotis completed her medical internship and neurology residency at New York-Presbyterian Weill Cornell Medical Center. She is passionate about preventive neurology, especially as it relates to advocacy, policy changes, and improving access to care and education. In our discussion, we explore the memory changes and brain fog that occur during perimenopause, and the fear of neurocognitive changes. We look at screening, testing, and labs, examine the effects of alcohol on brain health, and how estrogen is often framed as a reproductive hormone despite its role as a brain fuel regulator. We also clarify why caring for ourselves in midlife is essential for our long-term brain health, outlining the risk factors for neurocognitive changes, the role of neuroplasticity, and how lifestyle factors and loneliness collectively impact brain health and longevity. This is an exciting and evolving area of neurology, and I am truly grateful to share Dr. Niotis’s expertise and insights with the Everyday Wellness community. IN THIS EPISODE, YOU WILL LEARN: How hormone fluctuations in perimenopause impact women’s cognition and brain function The early signs that can help us distinguish menopausal cognitive changes from age-related decline or Alzheimer’s How sleep quality (not just duration) profoundly affects neurocognitive health How vascular health and cholesterol influence long-term risk for cognitive decline and dementia How neuroplasticity and lifestyle interventions can support ongoing brain adaptation Why hearing loss is a major, under-recognized modifiable risk factor for dementia The value of exercise, especially high-intensity interval training, for growing new brain cells How estrogen and progesterone affect women’s brain health  Why too much data tracking can harm your brain 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 Kellyann Niotis Instagram Website

We have another Midlife Minute episode today, dedicated to a single theme, where I answer listener questions one at a time in a concise and focused format. Join me today as we dive into HRT and sleep issues. IN THIS EPISODE, YOU WILL LEARN: How persistent vasomotor symptoms can continue to disrupt sleep, even once hormone levels are optimized Different types of hormones and delivery methods can impact sleep quality. Why we tend to get sleepy earlier in the evening and wake up earlier in the morning as we age Estrogen and progesterone impact sleep quality in different ways. How chronic underlying stress, anxiety, and mood issues impact sleep quality The value of cognitive behavioral therapy and structured insomnia interventions 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 ⁠⁠https://themidlifepause.com/products/mlp-inositol⁠⁠

I am honored to be joined today by James Swanwick, a renowned stop-drinking expert and author of Clear: The Only Neuroscience-Based Approach for High Achievers to Quit Drinking Without AA, Rehab, or Willpower. He is a former SportsCenter anchor on ESPN and the creator and founder of the Stop Drinking Process. In today’s personal and thought-provoking conversation, James and I talk about alcohol use disorder, exploring how family dynamics and early environments shape our drinking habits, how alcohol use becomes normalized, the perceived benefits of drinking, and the very real health risks and consequences. James explains why alcohol is considered one of the most harmful drugs, how younger generations are approaching alcohol differently, the role of peer pressure in an alcohol-free lifestyle, and the importance of gratitude. Join us for an insightful and informative discussion on why we drink, how to reframe our relationship with alcohol, and for those who are sober-curious, a stepwise approach to making that shift. IN THIS EPISODE, YOU WILL LEARN: How family dynamics and early environments shape our relationship with alcohol How alcohol becomes normalized long before we ever take our first drink The real cost of using alcohol as a social lubricant How the health consequences of alcohol show up as we age Where alcohol ranks among the most harmful drugs Why appropriate accountability and community matter more than willpower The importance of structured support when quitting alcohol How gratitude, reframing, and daily practices can reduce cravings and support lasting change 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 James Swanwick On Instagram Alcohol-free Lifestyle Alcohol-free Lifestyle on YouTube Alcohol-free Lifestyle Podcast CLEAR: The Only Neuroscience-Based Method for High Achievers to Quit Drinking Without Willpower, Rehab, or AA

We’re back with another episode in a series of highly vetted companies that I love sharing with my community. Today, I’m joined by Forrest Smith, the co-founder and CEO of Kineon. A dynamic entrepreneur with an infectious enthusiasm for his work, Forrest reads and writes fluent Chinese, lives in Mexico, and brings over 20 years of experience building and scaling successful startups. His work at Kineon reflects his optimism and innovative approach in the field of health and wellness technology. In our conversation, we explore what red light therapy (photobiomodulation) is and its cellular and mitochondrial effects. We unpack the benefits of methylene blue, the impact of photobiomodulation on joint pain and thyroid health, and specific contraindications. We also discuss red light therapy and the gut hormone access, peptides, recovery toolkits, and female-centric research related to infertility, PCOS, endometriosis, thyroid health, and more. This is one of those conversations you will likely want to listen to more than once. Be sure to check the show notes for a special offer from Kineon, exclusively for my listeners. IN THIS EPISODE, YOU WILL LEARN: What is red light therapy? How red light therapy supports the body at the cellular level, particularly during the aging process How methylene blue enhances the effects of red light therapy The value of photobiomodulation for treating chronically inflamed joints and muscle tissue How local inflammation in the joints impacts gut health The benefits of red light therapy for female-specific pathologies, such as endometriosis, hypothyroidism, and dysmenorrhea The way that red light therapy works in combination with stem cell treatments, PRP, and extracorporeal shock wave therapy 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 Forrest Smith https://kineon.io/CYNTHIA Kineon Labs on Instagram We’re giving away TWO Kineon Move+ Pro devices (worth $499 each!) Want to enter? Leave a review of the Everyday Wellness podcast in English on Apple Podcasts or Spotify.  Take a screenshot of your review. Email the screenshot and one reason why you’d like to win to [email protected] (You must live in the U.S. to enter.)

Today, I am thrilled to connect with Dr. Will Bulsiewicz, a board-certified gastroenterologist, gut health authority, and New York Times bestselling author with an upcoming book called Plant Powered Plus.  In our discussion today, we examine the gut-immune connection, looking at how inflammation affects the gut microbiome and gut barrier, and how technology and lifestyle impact our health. We discuss the limitations of conventional allopathic medical approaches to disease, the telltale signs that inflammation may underlie your gut-related symptoms, why fiber is the longevity nutrient, and the critical importance of short-chain fatty acids. We also explore the food matrix, changes in perimenopause and menopause regarding fiber intake, the significance of lipopolysaccharides and circadian biology, and how fiber can improve your sleep quality.  This episode is truly a must-listen. I thoroughly enjoyed connecting with Dr. B. I have admired his work for years, and his new book is one you will want to buy for its insights and your enjoyment. IN THIS EPISODE, YOU WILL LEARN: Lifestyle changes that are essential for preventing and managing chronic diseases The importance of fiber for chronic disease prevention How fiber feeds the gut microbes  Why women need more fiber during perimenopause and menopause Why you need to increase your fiber intake gradually How fermented foods support microbiome diversity and reduce inflammation How gut barrier leaks can trigger immune activation and inflammation How circadian rhythm disruptions affect the microbiome The value of consistent fiber intake for better sleep quality 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. Will Bulsiewicz On his website Preorder a copy of Plant Powered Plus