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

I am honored to connect with Dr. Navaz Habib today. He is the Vagus Nerve Doc, a bestselling author, and host of the Health Upgrade podcast.

In our discussion today, we look at what it takes to upgrade the vagus nerve, exploring how it is regulated, the role of vagal tone, and how it can be damaged with chronic stress. We examine the impact of allostatic load and dysregulation, and how midlife physiology compels us to proactively address our vagal tone. We cover the impact of acetylcholine and other neurotransmitters, and why key nutrients like choline and omega-3s are necessary for proper vagal tone, and we dive into hormetic stressors and safety, how HRV and vagal tone are assessed, and targeted strategies to enhance vagus nerve performance. Dr. Habib also discusses his Vagus Program, which provides tools to improve vagal tone.

Stay tuned for this informative conversation with Dr. Habib. I look forward to inviting him back to continue the discussion.

IN THIS EPISODE, YOU WILL LEARN:


Dr. Habib describes the vagus nerve as the brake system of the autonomic nervous system, and explains how it connects to most major organs, working as a central communication highway


What vagal tone is 


Dr. Habib frames allostatic load in the context of a combined stress burden


How “little t” trauma influences vagus nerve function and creates stress response patterns later in life


Why midlife can be a period of increased stress sensitivity and autonomic dysregulation


The key biochemical drivers of vagus nerve signaling and immune regulation


How diaphragmatic breathing can directly influence vagus nerve activity


What HRV actually measures, and how to interpret it correctly


A practical framework of small interventions to build long-term autonomic flexibility

Bio:  Dr. Navaz Habib

Dr. Navaz Habib, aka "The Vagus Nerve Doc," is a best-selling author of 2 books - “Activate Your Vagus Nerve” and “Upgrade Your Vagus Nerve” and host of The Health Upgrade Podcast.

After using functional medicine to overcome his own health challenges, Dr. Habib built Health Upgraded, an online health program implementing his VAGUS protocol, to guide parents and professionals to enhance their health by unlocking the healing power of the Vagus nerve to reduce the effects of stress and inflammation.

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

Connect with Dr. Navaz Habib

On Instagram

The Vagus Nerve Doc on YouTube


Learn more about Dr. Habib’s Vagus Protocol and become part of the online community.

Dr. Habib’s books: Activate Your Vagus Nerve and Upgrade Your Vagus Nerve

Welcome to the latest Midlife Minute.

Today, I’m taking a closer look at oral contraceptive use in perimenopause and menopause, exploring how oral contraceptives work, how they suppress or blunt perimenopausal and menopausal symptoms, alter hormone signaling and testing, what women may experience when they stop taking them, and why the gut microbiome is an essential part of the conversation.

IN THIS EPISODE, YOU WILL LEARN:


How oral contraceptives suppress certain key signaling hormones, making it difficult to assess women’s menopausal status accurately


What women may experience when transitioning off oral contraceptives


How long-term oral contraceptive use can alter gut microbial function and inflammatory pathways


The association between long-term oral contraceptive use and nutrient depletion


Why the standard reproductive hormone markers used to assess menopause (especially FSH/LH) are unreliable while on the pill


How the microbiome changes that occur as women age may compound the effects of previous oral contraceptive use


Helpful dietary, microbiome, and lifestyle strategies to support women navigating the post-pill transition

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

Resources: 


Sitruk-Ware R, Nath A. Characteristics and metabolic effects of estrogen and progestins contained in oral contraceptive pills. Best Practice and Research: Clinical Endocrinology and Metabolism. 2013;27(1):13–24. doi:10.1016/j.beem.2012.09.004


Schaffir J, Worly BL, Gur TL. Combined hormonal contraception and its effects on mood: a critical review. European Journal of Contraception and Reproductive Health Care. 2016;21(5):347–355. doi:10.1080/13625187.2016.1217327


Panzer C, Wise S, Fantini G, Kang D, Munarriz R, Guay A, Goldstein I. Impact of oral contraceptives on sex hormone-binding globulin and androgen levels: a retrospective study in women with sexual dysfunction. Journal of Sexual Medicine. 2006;3(1):104–113. doi:10.1111/j.1743-6109.2005.00198.x


Palmery M, Saraceno A, Vaiarelli A, Carlomagno G. Oral contraceptives and changes in nutritional requirements. European Review for Medical and Pharmacological Sciences. 2013;17(13):1804–1813. PMID:23852908


Khalili H, Higuchi LM, Ananthakrishnan AN, Richter JM, Feskanich D, Fuchs CS, Chan AT. Oral contraceptives, reproductive factors and risk of inflammatory bowel disease. Gut. 2013;62(8):1153–1159. doi:10.1136/gutjnl-2012-302362


Flores R, Shi J, Fuhrman B, Xu X, Veenstra TD, Gail MH, Gajer P, Ravel J, Goedert JJ. Fecal microbial determinants of fecal and systemic estrogens and estrogen metabolites: a cross-sectional study. Journal of Translational Medicine. 2012;10:253. doi:10.1186/1479-5876-10-253


Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen-gut microbiome axis: physiological and clinical implications. Maturitas. 2017;103:45–53. doi:10.1016/j.maturitas.2017.06.025


Hua X, Cao Y, Morgan DM, Miller K, Chin SM, Bellavance D, Khalili H. Longitudinal analysis of the impact of oral contraceptive use on the gut microbiome. Journal of Medical Microbiology. 2022;71(4):001512. doi:10.1099/jmm.0.001512


Mihajlovic J, Leutner M, Hausmann B, Kohl G, Schwarz J, et al. Combined hormonal contraceptives are associated with minor changes in composition and diversity in gut microbiota of healthy women. Environmental Microbiology. 2021;23(6):3037–3047. doi:10.1111/1462-2920.15461


Seelig MS. Increased magnesium need with use of combined oestrogen and calcium supplementation. Magnesium Research. 1990;3(3):197–215. PMID:2133742


Donders GGG, Bellen G, Mendling W. Management of recurrent vulvo-vaginal candidosis as a chronic illness. Gynecologic and Obstetric Investigation. 2010;70(4):306–321. doi:10.1159/000314022

Krog MC, Hugerth LW, Fransson E, et al. The healthy female microbiome across body sites: effect of hormonal contraceptives and the menstrual cycle. Human Reproduction. 2022;37(7):1525–1543. doi:10.1093/humrep/deac094

Today, I’m thrilled to connect with Rowan Jacobsen. Rowan writes about science, nature, and the world’s lesser-explored corners for publications including Harper’s, Outside, The Atlantic, Scientific American, Smithsonian, and The New York Times, among others. He is the author of nine books, has lectured at Harvard and Yale, and has appeared on CBS, NBC, and NPR.

In today’s conversation, we discuss his unique and fascinating new book, In Defense of Sunlight, which explores the nuances surrounding light exposure. We look at the value of sun exposure and vitamin D, and Rowan explains why light acts as a master regulator in the body and how our modern lifestyles may be disrupting our natural biology more than we realize. We examine the effects of shift work, cortisol rhythm dysregulation, and the minimum effective dose of sunlight intensity and exposure, and Rowan breaks down how UVA and UVB wavelengths impact our physiology. We also cover the importance of nitric oxide production, and Rowan shares recommendations from his work.

Stay tuned for an eye-opening conversation on why sunlight may be one of the most overlooked foundations of human health. For those who enjoy reading about science, I highly recommend Rowan’s book!

IN THIS EPISODE, YOU WILL LEARN:


Why so many people fear any sun exposure rather than aiming for sensible, moderate exposure


How light acts as a master regulator for circadian biology


Why does spending most of the day indoors with artificial lighting make it harder to maintain healthy circadian rhythms?


How shift work disrupts the body’s normal repair processes


How cortisol and melatonin work together as part of a coordinated daily rhythm


What research shows about cloudy outdoor environments providing higher light levels than most indoor spaces 


The differences between how UVA and UVB exposure impact the body


How ultraviolet light can trigger nitric oxide release


Practical ways to support your circadian health

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

Connect with Rowan Jacobsen


On his website


Rowan’s book, In Defense of Sunlight, will be available online and in bookstores on June 16th

I had the honor of reconnecting with Chris Irvin today! (He was with me once before, on ⁠Episode 175⁠.)

Chris is a nutrition researcher, writer, and educator specializing in low-carb dieting for metabolic health and human performance. He is the author of Keto Answers, The Carnivore Diet for Beginners, and Mommy, Do I Have to Eat This? He is also the Chief Marketing Officer at BioCoach, a company dedicated to taking down prediabetes and diabetes.

Chris is an incredible resource on the value of keto and low-carb diets! His book, Keto Answers, is one of my favorite keto resources to recommend to clients! In this episode, Chris and I discuss the differences between micro- and macronutrients. We talk about the therapeutic uses of keto, low-carb, hormesis, and carnivore diets; the role of metabolic health; the value of protein; balancing longevity and sarcopenia; and the results of over-fasting, over-restricting, and creating too much stress on the body. We also dive into questions from listeners about the impact of low-carb and ketogenic diets on cholesterol panels and endurance, how to troubleshoot digestive distress, protein excess, and Chris’s favorite gadgets and supplements. 

I hope you enjoy listening to this podcast as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:


The therapeutic benefits of keto, carnivore, low-carb diets, and fasting.


The value of protein.


How much protein should you eat?


The importance of having muscle.


The benefits of eating grass-fed red meat.


The problem with over-restricting, over-exercising, and over-fasting.


Changing things up occasionally and using reverse dieting for optimum health.


Adding more protein to your diet will make you feel better, and you won't gain weight.


How will a low-carb or keto diet impact your overall cholesterol?


Chris explains how a low-carb or keto diet affects the performance of endurance athletes.


Products you can use to optimize endurance performance.


Chris explains why digestive distress could occur with keto and shares his recommendations for overcoming it. 


The impact of a low-carb diet on thyroid function.

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 

Connect with Chris Irvin


On his ⁠website⁠


On ⁠Facebook⁠, ⁠Instagram⁠, and Twitter:⁠ https://twitter.com/TheKetologist⁠ 


⁠Thinking Health Newsletter⁠ 


⁠The Keto Answers Podcast

Today, I am delighted to reconnect with Dr. William Davis. He’s a cardiologist, New York Times bestselling author of the Wheat Belly book series, and author of Super Gut. He is also the founder and Medical Director of the Infinite Health Program and the co-founder and Chief Medical Officer of Realize Therapeutics Corp, which is developing innovative solutions to restore and support the human microbiome.

In our conversation, we explore the microbiome and how it is influenced by key changes in a woman’s life, including pregnancy and premature delivery, as well as how modern lifestyle factors disrupt our microbiome. Dr. Davis discusses endotoxemia and dysbiosis in fertility, uterine health, and cardiovascular disease, as well as antibiotic use, statins, atrial fibrillation, the role of blood glycocalyx, TMAO, and the dietary approach he considers important. He also discusses appropriate prescribed antibiotic use in the context of microbiome disruption.

Stay tuned for another fascinating discussion with Dr William Davis on the far-reaching impact of the microbiome on women's health, heart health, and longevity. I look forward to having Dr. Davis back on the show!

IN THIS EPISODE, YOU WILL LEARN:


How factors such as omega-3 fatty acid intake and microbiome health may affect pregnancy outcomes.


How microbial health extends beyond the gastrointestinal tract and can influence multiple organ systems


The disruptive effects of antibiotics, glyphosate, food preservatives, and emulsifiers on the microbiome


Dr. Davis describes how endotoxemia can affect the brain, skin, joints, metabolism, and cardiovascular system.


How endotoxemia influences multiple cardiovascular risk markers


How endotoxemia and glycation can contribute to atrial fibrillation


The role of the glycocalyx, and how damage to the integrity of the glycocalyx could influence arterial function and cardiovascular risk


Why fermented foods remain a key strategy for microbiome diversity


Dr. Davis shares his dietary choices and his approach to microbiome support 

Bio: William Davis, MD 

William Davis, MD, is a cardiologist and #1 New York Times bestselling author of the Wheat Belly series of books, as well as Undoctored and Super Gut.

Recent human clinical trials that Dr. Davis conducted have revealed that it is possible to lose fat weight while preserving muscle, thereby preventing weight regain and enjoying improved body composition, findings that inspired the writing of Bulge.

Dr. Davis is also Chief Medical Officer at Realize Therapeutics Corp., which he co-founded to explore the new science of the microbiome to improve health and appearance, including body composition.

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

Connect with Dr. William Davis


On his website


Join Dr Davis’s Inner Circle


Dr. Davis’s books