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

Welcome to today’s MLM episode!

This week, I take a closer look at three supplements that come up regularly in questions I receive from my community: NMN, urolithin A, and CoQ10.

Stay tuned as I walk through what the research says about each one, how they differ, and how I think about targeted supplementation based on individual needs.

IN THIS EPISODE, YOU WILL LEARN:

Why NMN, urolithin A, and CoQ10 need to be looked at differently when considering supplementation

What NMN is and what it does

How urolithin A relates to mitophagy

Where CoQ10 works and the role it plays

How NMN, urolithin A, and CoQ10 relate to different areas of health

Why some people are unable to produce enough urolithin A

What the research tells us about combining NMN, urolithin A, or CoQ10 with resistance exercise

Why supplementation should be targeted rather than automatic

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website.

Submit your questions to support@cynthiathurlow.com

Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.

Purchase Cynthia’s book, The Menopause Gut.

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Cited References:

[1] Fukamizu Y, et al. Sci Rep. 2022. Randomized trial: oral NMN safety in healthy men and women.

[2] Forman DE, et al. J Am Coll Cardiol. 2023. Scientific statement: geroscience and cardiovascular disease in older adults.

[3] Kuerec AH, et al. Aging Res Rev. 2024. Systematic review: urolithin A in humans.

[4] Yoshino M, et al. Science. 2021. Randomized trial: NMN and muscle insulin sensitivity in women with prediabetes.

[5] Song Q, et al. Adv Nutr. 2023. Review: NMN safety and anti-aging effects in human trials.

[6] Katayoshi T, et al. Sci Rep. 2023. Randomized trial: long-term NMN, NAD+ metabolism, and arterial stiffness.

[7] Alp Arici EC, et al. Mini Rev Med Chem. 2026. Review: NAD+, longevity, and menopause.

[8] Jarrin-Orozco MP, et al. Food Funct. 2026. Randomized crossover trial: polyphenols, TMAO, and urolithin A and equol metabotypes in women in menopause.

[9] Hasheminezhad SH, et al. Phytother Res. 2022. Review: mechanisms of urolithins.

[10] D'Amico D, et al. Trends Mol Med. 2021. Review: urolithin A in health, disease, and aging.

[11] Zhang Z, et al. J Diabetes Res. 2026. Systematic review and meta-analysis: CoQ10 and lipid, glycemic, and inflammatory markers in metabolic disorders.

[12] Pan T, et al. J Nutr Biochem. 2025. Animal study: CoQ10, white adipose browning, and mitochondrial dynamics in ovariectomized rats on a high-fat diet.

[13] Gasmi A, et al. Crit Rev Food Sci Nutr. 2024. Review: CoQ10 in aging and disease.

[14] Freeberg KA, et al. J Gerontol A Biol Sci Med Sci. 2023. Review: NAD+-boosting supplements in humans. https://pubmed.ncbi.nlm.nih.gov/37068054

[15] Bhasin S, et al. Endocr Rev. 2023. Review: NAD in aging biology.

[16] Lippi L, et al. Aging Clin Exp Res. 2022. Systematic review of randomized trials: nutraceuticals and dietary supplements and mitochondria in healthy aging. https://doi.org/10.1007/s40520-022-02203-y

[17] Visioli F, et al. Free Radic Biol Med. 2022. Review: natural products and age-related mitochondrial decay. https://pubmed.ncbi.nlm.nih.gov/34890770

[18] Ghosh N, et al. Sci Rep. 2020. Preclinical study: urolithin A, NAD+, SIRT1, and angiogenic pathways in mouse skeletal muscle. https://doi.org/10.1038/s41598-020-76564-7

[19] Amorim JA, et al. Nat Rev Endocrinol. 2022. Review: mitochondrial and metabolic dysfunction in aging and age-related diseases. https://doi.org/10.1038/s41574-021-00626-7

[20] Prokopidis K, et al. J Cachexia Sarcopenia Muscle. 2025. Systematic review and meta-analysis: NMN and NR and skeletal muscle mass and function.

[21] Broome SC, et al. Sports Med. 2024. Review: mitochondria as nutritional targets for muscle health and physical function in aging.

[22] Connell NJ, et al. J Nutr. 2021. Randomized trial: NAD+ precursors (L-tryptophan, nicotinic acid, nicotinamide) in physically compromised older adults.

[23] Jiang Z, et al. Free Radic Biol Med. 2024. Review: NAD+ homeostasis and exercise adaptation.

[24] Liu S, et al. JAMA Netw Open. 2022. Randomized trial: urolithin A, muscle endurance, and mitochondrial health in older adults.

[25] Andreani C, et al. Oxid Med Cell Longev. 2018. Animal study: CoQ10 intake with moderate physical activity in a SAMP8 mouse model.

[26] Deng H, et al. Br J Nutr. 2025. Systematic review and meta-analysis: CoQ10 and exercise performance.

[27] Bolt J, et al. J Nutr Health Aging. 2023. Scoping review: CoQ10 in sarcopenia, frailty, and falls.

[28] Guescini M, et al. Oxid Med Cell Longev. 2017. Review: exercise combined with muscle-directed antioxidants (creatine and CoQ10) against sarcopenia.

[29] Migliavacca E, et al. Nat Commun. 2019. Study: mitochondrial oxidative capacity and NAD+ biosynthesis in human sarcopenia across ethnicities.

[30] BMC Cardiovasc Disord. 2024. Meta-analysis of randomized trials: CoQ10 in heart failure. Authors were not included in the pasted text.

[31] Curr Diab Rep. 2024. Systematic review and meta-analysis of randomized trials: NMN and glucose and lipid metabolism in adults. Authors were not included in the pasted text.

Today, I’m honored to speak with Dr. Eleonora Teplinsky, a board-certified medical oncologist specializing in breast and gynecologic cancer, with over a decade of practice. She is Head of Breast and Gynecologic Medical Oncology at Valley Mount Sinai Comprehensive Cancer Center in Paramus, New Jersey, and a clinical assistant professor of medicine at Icahn School of Medicine at Mount Sinai. She also hosts the Interlude podcast, where she shares stories from people affected by cancer, and is the author of Beyond the Pink: Navigating Life, Health, and Breast Cancer.

In our conversation, we discuss breast cancer risk, genetic testing, cancer incidence in older and younger women, and treatment options following a new diagnosis, including surgery, chemo, and medication therapies. Dr. Teplinsky shares her approach to fertility preservation, menopause after cancer, body image, and the emotional aspects of diagnoses and care. We also explore lifestyle factors, survivorship, long-term cardiovascular risk after cancer treatment, DEXA scans, lipids, coronary artery calcification scoring, and the importance of advocacy, quality of life, and long-term goals.

Stay tuned for a thoughtful conversation about breast cancer and breast cancer survivorship, informed by Dr. Teplinsky’s expansive approach to care. Her book, Beyond the Pink, is one of the most thoughtful books I’ve read on breast cancer and survivorship, and a beautiful testament to the quality of care she provides.

IN THIS EPISODE, YOU WILL LEARN:

Common misconceptions about breast cancer risk

The future of personalized breast cancer screening

How genetic testing can help clarify breast cancer risk and inform screening decisions

What may be contributing to the increase in breast cancer among younger women

How Dr. Teplinsky approaches a new breast cancer diagnosis and treatment planning

How Dr. Teplinsky helps patients navigate body image, grief, and surgery

How Dr. Teplinsky approaches fertility preservation and treatment for younger women

Which options are available, and which remain debated, when navigating menopause after breast cancer

How cancer treatment side effects can make it difficult to start or maintain an exercise program

How patients can advocate for themselves and how loved ones can provide support

Bio:

Dr. Eleonora Teplinsky is a board-certified medical oncologist specializing in breast and gynecologic cancers. Through her clinical work, media presence, and digital platforms, she has built a reputation for translating complex medical information into clear, compassionate, and actionable insights—empowering women to navigate cancer, survivorship, and long-term health with confidence.

Her forthcoming book, Beyond the Pink, represents a critical shift in how breast cancer is understood, discussed, and lived through—moving beyond diagnosis and treatment to address the full scope of survivorship and long-term health. The book fills a significant gap in patient education by focusing on what happens after cancer care ends. Blending clinical expertise with patient-centered guidance, Beyond the Pink offers a comprehensive, actionable roadmap for navigating menopause, fertility, cardiovascular health, sexual health, mental well-being, and life after cancer.

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

Connect with Cynthia Thurlow

Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

Submit your questions to support@cynthiathurlow.com

Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.

Purchase Cynthia’s book, The Menopause Gut.

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Connect with Dr. Eleonora Teplinsky

On all social media: @drteplinsky

Beyond the Pink: Navigating Life, Health, and Breast Cancer is HERE.

I am honored to connect with Esther Blum today! She is the bestselling author of "Cavewomen Don’t Get Fat," "Eat, Drink and Be Gorgeous," and most recently, "See Ya Later, Ovulator!" Esther currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles.

Today we speak about medical gaslighting, how weight gain does not have to be a part of aging, andropause and menopause, and the Women’s Health Initiative. We dive into physical changes and significant symptoms during perimenopause and menopause, the role of the pelvic floor, deciphering what the dreaded “menopot” is, what does not work, and advocacy in terms of testing and hormones. We also address constipation, weight loss resistance, and how our tolerance for alcohol changes as we age, especially when using bioidenticals or hormone replacement therapy.

I hope you love today’s conversation with Esther Blum as much as I did!

IN THIS EPISODE YOU WILL LEARN:

How women can redefine their experience and continue having an active sex life after menopause.

How to surrender, lean in, and take the pressure off yourself while going through perimenopause and menopause.

Why is there so much misinformation and medical gaslighting in our society?

Why Esther wrote See Ya Later, Ovulator!

Some common symptoms of perimenopause.

Risks women may face after a hysterectomy.

Changes that happen in the vaginal canal and pelvic floor during menopause.

The significant and profound impact of the decline of sex hormones.

How to avoid weight gain in menopause.

What can menopausal women do to prevent fatty liver and digestive problems?

Lab tests women should ask their healthcare providers for.

Why should perimenopausal women avoid alcohol?

Some simple ways to address constipation.

Esther’s quotes:

“You don’t have to gain weight in menopause.”

“The better your gut health, the better your transition through menopause will be.”

“Hormones are like a symphony. They’re not a solo act.”

“Even if you have gained weight, even if you have cellulite and wrinkles and hair loss, it does not have to be permanent at all.”

“You can have an active sex life, you can have absolute arousal, you can still have raging orgasms, even after menopause!”

Connect with Cynthia Thurlow

Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

Submit your questions to support@cynthiathurlow.com

Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.

Purchase Cynthia’s book, The Menopause Gut.

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Connect with Esther Blum

On her website

Facebook, Instagram, LinkedIn

Get your free copy of Esther’s Happy Hormone Cocktail

Esther’s books, including See Ya Later, Ovulator!, are available HERE.

Today, I’m delighted to reconnect with Dr. Bill Rawls, a physician with over 30 years of medical experience. His personal battle with chronic Lyme disease led him to explore holistic and herbal therapies. After restoring his health, he became a leading voice in cellular wellness and modern herbology. He founded Vital Plan, where he developed the RESTORE180 Herbal Protocol to help others reclaim their health, and he is the best-selling author of Unlocking Lyme and The Cellular Wellness Solution.

In our conversation, Dr. Rawls and I discuss midlife vulnerability, including the loss of stress resilience, the impact of peak fertile years, perimenopause, and menopause, and how these directly impact cellular and lifestyle stressors. We explore chronic illness as a cellular problem, how we live in a state of managed illness, and five stress factors that add to cumulative cellular stress. We discuss tick-borne illnesses, adaptations and dormancy, how autophagy may impact cellular stress, detoxification, inflammation, sympathetic tone, and key herbs to support detoxification. Dr. Rawls also shares his love for adaptogens, especially ashwagandha, and their impact on stress resilience, along with his recommendations for nutrition, intermittent fasting, and books.

Stay tuned for a truly invaluable conversation about why many women in midlife, despite being on optimal hormone therapies, still don’t feel any better—and how it all goes back to cellular stress and mitochondrial health.

IN THIS EPISODE, YOU WILL LEARN:

How mitochondrial dysfunction and cellular aging contribute to symptoms midlife women and men may experience

Why perimenopause may cause cellular stress and dysfunctional cellular messaging

What happens to our cells and mitochondria as we begin to age?

Dr. Rawls explains why he describes chronic illness as a cellular problem

The five major stress factors that impact cellular health

How certain microbes, including tick-borne microbes and herpes viruses, can remain dormant in the body and reactivate with stress, menopause, or aging

Why Dr. Rawls describes autophagy as an essential cellular housekeeping process

Why detoxification requires far more than a periodic cleanse or detox

Dr. Rawls describes his process for integrating adaptogens into the lifestyles or protocols of midlife women and men

Dr. Rawls shares some critical strategies for healthy aging

Bio:

Dr. Bill Rawls is a physician with over 30 years in medicine whose own battle with chronic Lyme disease led him to explore holistic and herbal therapies. After restoring his health, he became a leading voice in cellular wellness and modern herbology. He is the bestselling author of Unlocking Lyme and The Cellular Wellness Solution, and the founder of Vital Plan, where he developed the RESTORE180 herbal protocol to help others reclaim vibrant health.

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

Connect with Cynthia Thurlow

Check out Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

Submit your questions to support@cynthiathurlow.com

Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.

Purchase Cynthia’s book, The Menopause Gut.

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line

Connect with Dr. Bill Rawls

On his website

Vital Plan

Dr. Rawls’s most recent book, The Cellular Wellness Solution

Recommended Books:

Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston

Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease by Donald Yance

Books by Rosemary Gladstar

Welcome to the latest Midlife Minute.

In today’s episode, I answer listeners' questions about cortisol testing, trauma, and the HPA axis.

Stay tuned for more!

IN THIS EPISODE, YOU WILL LEARN:

How generalized stress-related dysregulation differs from clinical conditions involving cortisol excess or deficiency

Why cortisol testing should be anchored to a person's actual sleep schedule rather than the clock

Why a single random cortisol blood draw means almost nothing when assessing HPA axis function

How cortisol can shift from an elevated response to a lower, blunted response as stress and trauma persist

Why a low or flat cortisol curve in someone with trauma or PTSD does not automatically mean adrenal insufficiency

How chronic stress can disrupt the negative feedback loop that keeps cortisol regulated

The adaptogen with the strongest evidence for lowering morning cortisol

How chronic psychological stress is associated with measurably lower ovarian reserve

** For more information about Cynthia's upcoming retreat, visit https://www.cynthiathurlow.com/ and click the Events tab.

Connect with Cynthia Thurlow

Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

Submit your questions to support@cynthiathurlow.com

Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow.

Purchase Cynthia’s book, The Menopause Gut.

Cynthia’s Intermittent Fasting Transformation Book

The Midlife Pause Supplement Line