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

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

Welcome to this week’s Midlife Minute.

Today, I’m focusing on all the questions I received about gallbladder health, including HRT-provoking symptoms, supplements that improve gallbladder health, and evidence-based food interventions.

IN THIS EPISODE, YOU WILL LEARN:


Why the risk of gallstones and gallbladder inflammation increases during the menopause transition


How estrogen and progesterone HRT have different effects on gallbladder functioning


The differences in risk between transdermal and oral HRT


How the progesterone in HRT can cause gallbladder issues in some women


What TUDCA is, and how it supports gallbladder health


The value of TUDCA for women who have had their gallbladders removed


How various nutrients and supplements support bile flow and gallbladder health


What can contribute to gallstone formation

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

Gallbladder Research:


Cabrera D, Arab JP, Arrese M. UDCA, NorUDCA, and TUDCA in liver diseases: a review of their mechanisms of action and clinical applications. Seminars in Liver Disease. 2019;39(4):397–404. doi:10.1055/s-0039-1696799 


Vang S, Longley K, Steer CJ, Low WC. The unexpected uses of urso- and tauroursodeoxycholic acid in the treatment of non-liver diseases. Global Advances in Health and Medicine. 2014;3(3):58–69. doi:10.7453/gahmj.2014.017 


Bai M, Yang L, Liao H, et al. Tauroursodeoxycholic acid improves nonalcoholic fatty liver disease by regulating gut microbiota and bile acid metabolism. Journal of Agricultural and Food Chemistry. 2024;72(41):22655–22668. doi:10.1021/acs.jafc.4c04630 


Simon JA, Hudes ES. Relation of serum ascorbic acid to serum vitamin B12, serum ferritin, and kidney stones in US adults. *Archives of Internal Medicine.*1999;159(6):619–624. doi:10.1001/archinte.159.6.619 


Walcher T, Haenle MM, Kron M, et al. Vitamin C supplement use may protect against gallstones: an observational study on a randomly selected population. BMC Gastroenterology. 2009;9:74. doi:10.1186/1471-230X-9-74 


Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL. Long-term intake of dietary fiber and decreased risk of cholecystectomy in women. American Journal of Gastroenterology. 2004;99(7):1364–1370. doi:10.1111/j.1572-0241.2004.30281.x 


Leitzmann MF, Stampfer MJ, Willett WC, Spiegelman D, Colditz GA, Giovannucci EL. Coffee intake is associated with lower risk of symptomatic gallstone disease in women. Gastroenterology. 2002;123(6):1823–1830. doi:10.1053/gast.2002.37085 


Moerman CJ, Smeets FW, Kromhout D. Dietary risk factors for clinically diagnosed gallstones in middle-aged men — a 25-year follow-up study. Annals of Epidemiology. 1994;4(3):248–254. doi:10.1016/1047-2797(94)90099-x


Association between dietary magnesium intake and gallstones: the mediating role of atherogenic index of plasma. Lipids in Health and Disease. 2024;23(1):82. doi:10.1186/s12944-024-02074-4 


Pitt HA, Doty JE, Murphy MM, Schwarz MB. Progesterone alters biliary flow dynamics. Annals of Surgery. 1999;229(2):205–209. doi:10.1097/00000658-199902000-00008

I am delighted to reconnect with Dr. Nicole LePera today. Trained in clinical psychology, she is a holistic psychologist whose work explores the interconnections among the mind, body, and soul, incorporating holistic lifestyle and psychological wellness practices. She has written multiple New York Times bestselling books, most recently Reparenting the Inner Child.

In today’s conversation, we unpack what the inner child really means from a clinical perspective. We explore how understanding your childhood wounds intellectually differs from truly re-parenting yourself at the nervous system level, and how perimenopause and menopause influence the way we view the world. We look at ACE scores and the biology of childhood adversity, how ACE scores measure what happened to us, but fail to measure resilience, protective factors, or the capacity for healing. We examine how reactive parents shape our nervous system, and how that shows up as hypervigilance, emotional scanning, and self-erasure, and how the fawn response can lead to chronic people-pleasing, relentless accommodation, and an inability to say no. We also cover how epigenetics and lifestyles influence behavioral patterns, critical parenting, stress addiction, gut-brain dysregulation, and the disruptive effects of vagal tone gadgets.

This is truly one of those must-listen conversations! I love Dr. LePera’s grounded and practical approach to helping people work through their childhood experiences and advocate for themselves.

IN THIS EPISODE, YOU WILL LEARN:


How childhood wounds become stored in the nervous system rather than just the mind


Why understanding your dysfunctional habits intellectually will not change the emotional patterns that drive them


How perimenopause and menopause can magnify unresolved emotional patterns


What ACE scores measure and what they fail to capture


How reactive parenting can lead to hypervigilance and emotional scanning, even in safe environments


Dr. LePera describes the fawn response and explains how children learn to over-accommodate others, suppress their own needs, and avoid conflict.


How chronic stress becomes a learned response, and how stress responses can be passed across generations  


How chronic stress and a dysregulated nervous system can influence gut function and microbiome balance


Why it’s essential to return your attention to your body in the present moment to begin healing

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. Nicole LePera


Website


Social media platforms: @The Holistic Psychologist 


Self Healers Circle (Membership community)

Purchase a copy of Dr. Pera’s latest book, Reparenting the Inner Child.