The Menopause Gut with Cynthia Thurlow

In this episode, I’m joined by nurse practitioner ,author, and women’s health expert Cynthia Thurlow for a conversation that every midlife woman needs to hear.We talk about what’s actually happening during perimenopause and menopause — beyond the hot flashes and mood swings — and why this phase of life requires a different level of intention when it comes to your health.From gut health and metabolic flexibility to stress, boundaries, and self-leadership… this isn’t just about managing symptoms. It’s about learning how to support your body in a way that allows you to feel strong, clear-headed, and in control again.We also get into hormone replacement therapy, GLP-1 medications, and why understanding your options (instead of fearing them) can be incredibly empowering.If you’re tired of guessing your way through midlife and want to start thriving — not just surviving — this one’s for you.Connect with Cynthia on her podcast, Everyday Wellness. InstagramWebsiteAnd check out her new book The Menopause GutIf you want more information on peptides, click here. Chapters00:00 Introduction to Cynthia Thurlow06:05 The Importance of Self-Care and Personal Growth11:58 The Power of Saying No20:28 Navigating Autoimmune Conditions in Midlife28:49 Insulin Resistance and Metabolic Health35:41 The Role of GLP-1s in Women's Health

In this episode, I’m talking with Marcella Hill about the stuff a lot of women are dealing with… but way too many of us are still whispering about: perimenopause, libido, mood, hormones, and what actually helps.Marcella shares her personal story—how low libido and mental health struggles became a wake-up call, and how hormone therapy ended up being a turning point. We get into the stigma (why women are taught to keep this quiet), what it looks like to find a provider who takes you seriously, and how social media can mess with your perception of your body and what “normal” is supposed to feel like.We also talk about the Balance docu-series and why education matters so much when it comes to hormone therapy—because the misinformation is loud, and it keeps women stuck.If you’ve ever thought, “Something feels off… but I don’t know what to do next,” this episode is for you. Marcella’s message is simple: trust your instincts, advocate for yourself, and don’t put your well-being last.Follow Marcella on IG and TikTockhttps://www.instagram.com/beingmarcellahill/https://www.tiktok.com/@beingmarcellahillCheck out her website: https://wakeherup.co/And HRT provider database: https://wakeherup.co/directory/Listen to her podcast: https://podcasts.apple.com/us/podcast/wake-her-up/id1707723849

After nearly a decade of coaching, Kylie Larson has changed her mind about a lot—and in this episode, she explains why. She unpacks how her views on nutrition, cardio, maintenance, and fat loss have evolved, and why personalized approaches matter more than ever, especially in midlife.This episode explores training intensity, adapting to life’s curveballs, and the often-overlooked power of maintenance and reverse dieting. Kylie also speaks to the importance of community, support, and trusting your lived experience—because growth isn’t about doing more, it’s about doing better.Chapters00:00 The Evolution of Kylie Fit, Inc.01:28 Wisdom and Strength Through Time02:53 Embracing Change: A Journey of Growth05:50 Rethinking Macronutrient Ratios08:50 The Importance of Maintenance Phases11:21 Understanding Weight Loss Drugs13:43 The Role of Cardio in Fitness16:44 Nutrition Timing and Frequency18:51 Training Intensity and Progression21:26 Adapting to Life's Changes24:25 Building a Supportive Community

In this episode, Kylie Larson talks about the real energy of the new year—after the hype fades and real life kicks back in. She explores why big, rigid goals often backfire and why simplicity, sustainability, and self-honesty matter more than motivation ever will. This conversation is about adjusting expectations, building habits you can actually keep, and letting progress be imperfect (and still powerful). If you’re tired of doing the most and ready to do what actually works—with more compassion and a lot less pressure—this episode is for you.Chapters00:00 New Year, New Beginnings02:53 Finding Balance in January06:13 Setting Realistic Goals09:02 The Importance of Tracking Progress14:10 Embracing the Journey of Change17:06 Adjusting Expectations and Goals20:05 The Importance of Consistency and Mindset22:57 Navigating Maintenance and Long-term Success

Six years into this podcast and if I’ve learned anything, it’s this: you don’t wait until you feel ready — you start, you stumble, you cringe a little… and you keep going anyway.This year handed me some lessons I did not ask for. It stretched me, stripped me, shook things loose, and forced me to grow in ways I probably would’ve avoided if given the choice. I had to let go of what wasn’t working — in my business, in my habits, in my own mind — so I could make space for what’s next.I also had to change how I coach. Not because the old way was wrong, but because we’ve evolved. You’ve evolved. I’ve evolved. And supporting women in midlife means adapting right along with you.In this episode, I’m reflecting on the bright spots, the breakthroughs, and the “okay… I guess this is where we are now” moments. Life, business, hormones — everything is always shifting. But so are we.Here’s to new beginnings, cleaner slates, softer landings, and the community that makes all of this feel a little less lonely.Give it a listen and let me know what your biggest bright spot of the year has been.

In this episode of Far From Perfect, I sit down with functional diagnostic nutrition practitioner Lainey Gray to talk about something so many women feel but can’t quite name: midlife isn’t the problem—the lack of information is.Lainey shares her journey from personal trainer to functional nutrition expert and breaks down why understanding your hormones, stress load, and nutritional needs is the key to finally feeling like yourself again. We dive into the power of comprehensive testing, simple lifestyle shifts that actually matter, the role HRT can play, and why advocating for your own health is non-negotiable in perimenopause and menopause.If you’ve ever walked out of a doctor’s office feeling dismissed…If you’ve ever been told “that’s just aging”…If you’ve ever thought, “something feels off, but I can’t get answers”…This conversation will feel like a giant exhale.Midlife doesn’t have to feel confusing, chaotic, or out of control. Once you have the right information, you can rebuild your energy, your joy, and your confidence—one empowered decision at a time.

In this episode of Far From Perfect, I sit down with therapist, Krista Day-Gloe to talk about something so many of us have struggled with — the hidden costs of elimination diets. We dig into why gut health is about so much more than food, how stress and your nervous system play a huge role, and what really happens when we try to “fix” things by cutting foods out. Krista shares why working with a professional matters and offers simple, effective ways to start resetting your system. This one’s a must-listen if you’ve ever found yourself stuck in the cycle of restriction, frustration, and gut issues.Find Krista at https://healingrootswellnesscenter.com/meet-krista-day-gloe/https://healingrootswellnesscenter.com/meet-krista-day-gloe/Pre-order her book: https://healingrootswellnesscenter.com/shop/mood-and-moon-tracker/

In this episode, I share why I decided to start logging my food again after a long stretch in maintenance. Not from a place of restriction — but awareness.I talk about noticing shifts in my training motivation, how consistent eating affects my energy levels, and why tracking macros is less about perfection and more about curiosity.I also touch on the role of self-monitoring, small healthy habits, and even how sleep and “fun” fit into the bigger wellness picture.If you’ve been feeling a little off or wondering where your energy’s going, try logging your food for a few days — you might be surprised by what you learn. And if you need a little guidance, I’m here to help.

In this episode, I break down one of the trickiest parts of a fat loss phase—knowing when it’s time to call it. We talk about how to use biofeedback (energy, hunger, mood, sleep, and life stress) to guide your decisions instead of just relying on the scale. I also share why shifting goals means your nutrition needs to shift, too—and how consistency with tracking helps you see the full picture. If you’ve ever wondered, “Should I keep going or move into maintenance?”—this episode’s for you.Chapters00:00 Introduction to Fat Loss Phases01:28 Understanding When to End a Fat Loss Phase03:21 Biofeedback: Key Indicators for Ending a Phase07:09 The Role of Hunger and Energy Levels12:20 Life Circumstances and Their Impact on Fat Loss16:11 Changing Goals and Their Nutritional Needs18:33 Consistency and Macro Tracking

We’re not broken—we’re just overwhelmed.Ali Damron and I explore how to quiet the noise, feel safe in your body, and start leading with acceptance instead of control.In this episode, Ali Damron and I unpack the difference between what you think you need and what you actually need when it comes to health, wellness, and feeling like yourself again.We talk about the endless noise out there—how easy it is to chase the next fix—and why the real work often looks less like control and more like compassion.We also dig into what it means to feel safe in your body, how lifestyle choices play a bigger role than most people realize, and why acceptance isn’t giving up—it’s where real change begins.Our conversation was inspired by what we are seeing in ourselves, with clients and the collective as a whole.