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

Welcome to the latest Midlife Minute.

This week, we have a data-rich, sleep-focused masterclass episode for middle-aged women. Drawing on research, physiology, and my own perspective, I connect the dots between hormones, circadian rhythm, and lifestyle habits, highlighting the areas you need to pay attention to.

IN THIS EPISODE, YOU WILL LEARN:


How sleep actively supports growth, immune function, and skeletal and muscular performance


Why people who don’t sleep well tend to be more emotionally charged


How, second to hot flashes, insomnia is one of the most commonly reported symptoms of perimenopause and menopause


How REM sleep differs from non-REM sleep


Why sleep is essential for brain detoxification


How the suprachiasmatic nucleus controls circadian rhythm


Why sleep quality tends to decline in midlife


How poor sleep disrupts 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

Today, I’m delighted to reconnect with nutritionist, Andrea Donsky. Andrea is a well-respected media personality, speaker, author, researcher, and host of the Menopause Reimagined podcast, on which I have been a guest twice.

In our conversation, we discuss her new book and speak at length about her motivation for writing about nourishment for mind, body, and spirit. We explore why food suddenly feels like it’s working against you, and why our nutrition truly needs to change in midlife. We cover symptom-specific nutrition, including a detailed discussion of hot flashes, the importance of fiber, and navigating weight-loss resistance as a Gen X-er. We also talk about the weight and shame imprinting that many of our generation experienced, followed by a rapid-fire conversation around magnesium, protein, alcohol, and more.

Join us for today’s transparent, honest, and real conversation with Andrea Donsky.  Andrea’s book, Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best, will be published in May.

IN THIS EPISODE, YOU WILL LEARN:


Why Andrea took a mind, body, and spirit approach to nourishment in her book


Andrea shares her experience of gaining and losing weight in midlife, despite making no changes to her diet or exercise routine


How perimenopause can go unrecognized for years—even for a nutritionist


Why what worked before may no longer work in midlife, and how Andrea had to relearn how to eat, exercise, and think 


The lack of education and stigma that shaped the Gen X menopause experience


Why balancing blood sugar becomes foundational in midlife


The link between insulin resistance and factors like stress, poor sleep, diet, visceral fat, and hormonal changes 


How undereating can worsen weight-loss resistance


Andrea shares her “balance blueprint” for blood sugar in midlife

Bio: Andrea Donsky

Andrea Donsky is a nutritionist, 7X Published Menopause Researcher & Entrepreneur with 26 years of experience in health and wellness.

She is a respected multi-award-winning influencer, media personality, speaker, and author.

Andrea hosts the podcast “Menopause Reimagined,” and she is the co-founder of www.wearemorphus.com, a company that empowers women to feel heard and supported as they go through perimenopause and menopause.

Her book, Nourishing Menopause: Powerful Nutrition and Lifestyle Strategies to Feel Your Best, published by Simon and Schuster, is out now.

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 Andrea Donsky


On her website


Order Andrea’s new book, Nourishing Menopause.


On TikTok and Instagram


We Are Morphus on Instagram

I am honored and delighted to have Vanessa Spina join me on the podcast today! 

Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, she has pioneered a journey in the health and wellness industry that is nothing short of remarkable! 

In this episode, we dive deep into the fascinating realm of nutrition, from unraveling the mysteries of protein-recommended daily allowances and the leucine threshold to exploring the pivotal role of strength training in metabolic health. We dispel common misconceptions about the ketogenic diet, debunk the deceptive nature of the scale, and unveil the significance of DEXA scans in understanding changes in body composition. Vanessa also sheds light on the crucial importance of mitochondrial health and shares invaluable insights on various methods, including red light therapy, cold thermogenesis, micronutrients, and structured supplementation, to support our cellular powerhouses. 

Join Vanessa and me on a knowledge-rich journey to uncover the keys to optimal health and well-being!

IN THIS EPISODE YOU WILL LEARN:


Common misconceptions about ketogenic diets


Why a traditional ketogenic diet is not for everyone


Why macronutrients are essential


Misinformation regarding the recommended daily allowance for protein


How to build muscle


The relationship between metabolic health and muscle health


The importance of DEXA scans for understanding body composition


Why resistance training is a priority


How to support the mitochondria


The benefits of red light therapy and cold 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 Vanessa Spina

On her ⁠website⁠ (ketogenicgirl.com)

⁠The Optimal Protein Podcast⁠

Vanessa’s Book

⁠Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight ⁠

Resource:

Use Code CYNTHIA for $20 OFF any of the Tone ⁠LUX devices⁠.

Today, I’m delighted to connect with Dr. Paul Reynolds, whom I was honored to meet at an event last year. He is a professor of cell biology and physiology at Brigham Young University.

In our discussion, we explore inflammation, how it changes with aging, and how muscle serves as both an endocrine and a metabolic organ. We unpack glucose physiology, how it drives inflammation in the body, and examine the effects of glycation and the changes it causes in our eyes, immune systems, nerves, skin, and bones. Dr. Reynolds explains his “rules” for glucose balancing and the benefits of micro-dosing with GLP-1s, or starting with a minimal dose and increasing it slowly. We also discuss cravings and gender differences in men and women, and share practical strategies that everyone can use.

I am looking forward to recording another podcast episode with Dr. Reynolds later this year, when his new book comes out.

IN THIS EPISODE, YOU WILL LEARN:


Chronic inflammation as the root of many modern health issues


Muscle loss with aging and its link to inflammation and glycation


How excess glucose fuels free radicals, glycation, and inflammation


What glycation is and why it damages the body


Lifestyle habits that disrupt glucose balance and drive inflammation


Supporting natural GLP-1 through diet and lifestyle


Fasting and smart carb intake for insulin sensitivity


Menopause, autoimmunity, and chronic disease risk


Long-term consequences of glycation for the eyes, skin, bones, immune system, and nerves

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. Paul Reynolds

On X, Instagram, and YouTube

Welcome to this week’s Midlife Minute, where we’re taking a closer look at sleep—one of the most frequently asked-about topics. Stay tuned as I walk through the science, the hormones, and the everyday habits that can make or break your sleep quality, especially in midlife.

IN THIS EPISODE, YOU WILL LEARN:


Various risk factors for poor sleep


How consistently getting less than 5 hours of sleep increases the risk of obesity


What actually happens in each stage of sleep


How circadian receptors throughout the body influence sleep and metabolism


How eating late at night disrupts melatonin, cortisol, and digestive circadian rhythms


Why melatonin is far more than just a sleep hormone


Reasons why sleep becomes more challenging for women in perimenopause and menopause


Lifestyle, nutrition, and supplement strategies that can improve 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