BONUS: Muscle, Bone & Joint Health in Menopause with Debra Atkinson

I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year.  Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker. In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause, and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements. IN THIS EPISODE YOU WILL LEARN: The physiologic changes that impact muscle health during perimenopause and menopause The challenges of transitioning from an endurance athlete to a menopausal woman How Debra struggled with hormonal imbalances and inflammation during menopause Some common exercise mistakes during perimenopause and menopause Why recovery time between weight training sessions is essential The importance of breathing and pelvic floor exercises  The benefits of HiT training for women in midlife At which times during the menstrual cycle should strength training be done? Strength training and bone health for post-menopausal women  The advantages of doing high-impact exercises on most days of the week The merits of vibration training and infrared saunas for recovery and wellness Supplements for muscle gain and recovery 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 Debra Atkinson On her ⁠website⁠   YouTube⁠ ⁠Instagram⁠, ⁠Facebook⁠ Previous Episode Mentioned ⁠Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with

I am delighted to connect with Dr. Tricia Pasricha today. She is a gastroenterologist specializing in neurogastroenterology, a physician scientist at Beth Israel Deaconess Medical Center, and an Assistant Professor of Medicine at Harvard Medical School. In our conversation, we discuss her new book, You've Been Pooping All Wrong, which is truly delightful and a definite must-read. We explore the science of poop, and the stigma surrounding it, how stress impacts motility, the gastrocolic reflex, and what is considered normal, regarding pooping frequency. Dr. Pasricha explains how she addresses travelers’ constipation, and we also dive into women's issues specific to perimenopause and menopause, the effects of dyssynergia, red flags that concern her, and the symptoms and causes of early colorectal cancer, in addition to my rapid-fire menopause gut addition. Today’s discussion with Dr. Tricia Pasricha is truly invaluable. She is both smart and accessible, and I know you'll enjoy our conversation. IN THIS EPISODE, YOU WILL LEARN: Why women tend to be more inhibited about their bodily functions than men The gut-brain connection and how stress can affect bowel movements What is normal when it comes to bowel frequency? The importance of treating both the central and enteric nervous systems to manage IBS symptoms Why fiber is essential, and various ways to incorporate it into meals How fiber improves bowel regularity and overall health Common issues women experience with bowel movements during perimenopause and menopause The role of pelvic floor dysfunction in constipation and how it can be treated Dr. Pasricha identifies three red flags for serious health conditions The potential link between environmental factors, increased consumption of ultra-processed foods and sugar-sweetened beverages, and early onset colorectal cancer. 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. Trisha Pasricha On Instagram Dr. Pasricha’s book, You’ve Been Pooping All Wrong, will be released on April 7th. Pre-order now! https://www.trishapasricha.com/youvebeenpoopingallwrong

Welcome to this week’s Midlife Minute, and the final episode in our three-part series on fiber. Bloating in middle age is a very common concern for women. Stay tuned as I explain how to address that and clarify how to increase your fiber intake without bloating. IN THIS EPISODE, YOU WILL LEARN: Why fiber is crucial for women in perimenopause and menopause How declining estradiol negatively impacts the gut microbiome Why soluble fiber becomes especially important as insulin sensitivity decreases in midlife Why many women tend to bloat when increasing their fiber consumption Strategies to increase your fiber intake gradually The importance of proper hydration The gold standard for fiber intake 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 Download Cynthia’s 10 Fiber-Rich Carbohydrates that Support Midlife Metabolism List HERE. Research Links Relation of Dietary Fat and Fiber to Elevation of C-Reactive Protein Cholesterol-Lowering Effects of Dietary Fiber: a Meta-Analysis The Effect of Fiber on Satiety and Food Intake: a Systematic Review The Emergence of the Metabolic Syndrome with Menopause The Effect of Dietary Fat and Fiber on Serum Estrogen Concentrations in Premenopausal Women Under Controlled Dietary Conditions From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease Dietary Fiber and Body Weight

Today, I am honored to connect with Dr. Dominik Nischwitz, a German dentist, pioneer of biological functional dentistry and ceramic implantology, founder of DNA Aesthetics, and the Vice President of the International Society for Metal-Free Implantology. He's also an author with a particular focus on how optimal health starts in the mouth. In our discussion, Dr. Nischwitz explains why the oral microbiome is, in fact, the upper gut. We explore the impact of oral dysbiosis, hormonal changes in oral health, concerns about root canals, cavitations, and old wisdom tooth sites. We clarify that mercury amalgams are not benign and are known neurotoxins, and explain why big-mouth overhauls must be carefully planned. We also discuss the debate of fluoride versus hydroxyapatite, cosmetic dentistry concerns, and more. This is another invaluable conversation that you will likely want to listen to several times. IN THIS EPISODE, YOU WILL LEARN: Dr. Nischwitz explains the oral microbiome What is dysbiosis? How changes in estrogen and nitric oxide production affect the gums and oral tissues Dr. Nischwitz explains why he believes that conventional dentistry is outdated, and highlights the benefits of biodentistry Why so many people fear dentists The risks associated with root canals How cavitations can become infected and lead to chronic inflammation and other health issues Why mercury in dental fillings is so dangerous The importance of having mercury fillings removed safely by a certified biological dentist Why is hydroxyapatite safer than fluoride? 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. Dominik Nischwitz On his website Instagram

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022! Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh about 4 to 5 pounds.  Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on gut microbiome health, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book for supporting the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.)  This show has been one of my favorite podcasts that I have recorded in the last year. I hope you enjoy listening to it! IN THIS EPISODE YOU WILL LEARN: What is the microbiome, and why is it important? Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome? The importance of stomach acid. How do proton pump inhibitors affect gut health? The three big things that interfere with digestion. How pharmaceutical companies have taken over medical education. The role of statins in women. Importance of the Estrobolome test. Three different types of estrogens in the body. Why exercise is an important contributor to gut health. The net impact of low-quality sleep on immune function. Dr. Chutkan shares her top tips for a healthy gut microbiome. 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. Robynne Chutkan  On her ⁠website⁠  Instagram⁠ (@gutbliss) Books by Dr. Robynne Chutkan: ⁠The Anti-Viral Gut: Tackling Pathogens from the Inside Out⁠ ⁠Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage⁠ ⁠The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief⁠ ⁠The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out⁠ Books mentioned: ⁠Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker⁠

I am thrilled to connect with Dr. Lindsey Berkson today. The audacious and tenacious Dr. Berkson is a distinguished hormone scholar from the highly praised Center for Bioenvironmental Research at Tulane. She is the author of 21 books, and her impact on medical literature continues to grow. With her thoughtful manner and infectious enthusiasm for learning, she educates women about their bodies and health. Our discussion today highlights the importance of supporting the hippocampus and doing targeted cardiovascular exercise. We explore hormone replacement therapy, the timing hypothesis, and why oxytocin is more than just a bonding hormone. We cover endocrine-disrupting chemicals, detoxification, gut health, inflammation, and ways to support immunity, and we examine how oxytocin influences digestion, gut motility, and gut-brain access. We also explain how oxytocin protects our stem cells, prevents gut trauma after colonoscopies, reduces gut inflammation, and supports healthy transit time. Dr. Berkson’s new book, The Oxytocin Medicine, is truly an incredible resource and one I will reference often. It is most inspiring! IN THIS EPISODE, YOU WILL LEARN: How a shrinking hippocampus alters women’s identity and resilience The value of cardio-respiratory fitness and pushing limits for driving resilience How conservative hormone dosing may fail to protect women’s health in perimenopause and beyond Women’s Health Initiative messaging created a widespread fear of estrogen. Why Dr. Berkson challenges the timing hypothesis  The difference between synthetic progestins and naturally made progesterone Oxytocin and how it functions as a system-wide hormone Importance of detoxification during the perimenopause to menopause transition  Consistent patterns are common among women who age with physical and cognitive resilience. 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. Lindsey Berkson On her website Substack The Oxytocin Medicine

Welcome to this week’s episode of the Midlife Minute. This is the second episode in our three-part series, focusing on the vital role of fiber in midlife. Stay tuned as I explore the connection between fiber, hormones, and blood sugar, clarifying how midlife tends to reframe the rules. IN THIS EPISODE, YOU WILL LEARN: How hormonal changes in midlife can lead to shifts in body composition Why fiber is essential for stabilizing blood sugar and insulin levels  The role fiber plays in fat distribution How fiber helps the body handle estrogen Signs that can indicate you are not consuming enough fiber  Practical tips for increasing your fiber intake The importance of proper hydration 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 Research Links Relation of dietary fat and fiber to elevation of C-reactive protein Cholesterol-lowering effects of dietary fiber: a meta-analysis The effect of fiber on satiety and food intake: a systematic review The emergence of the metabolic syndrome with menopause The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease Dietary fiber and body weight

I am thrilled to welcome Dr. Nick Trubee today. He is an exercise physiologist and Certified Strength and Conditioning Specialist with more than 17 years of experience, and a former university professor who now coaches clients online, focusing on preventing and reversing osteoporosis through resistance and impact training. In our discussion, we dive into why bone and muscle loss accelerate after 40, common misconceptions about walking or light activity being enough to build bone, and the spectrum of risk factors that contribute to bone loss. Dr. Trubee shares his take on reframing osteopenia and osteoporosis, clears misconceptions around exercise and progressive overload, and explains how often we need to train to build strength while minimizing injury risk. We look at the importance of training intensity and Zone Two workouts, and why nutrition and protein intake are essential for more strength and better bone health, also exploring meal timing, weighted belts, vests, and weights, how grip strength reflects overall strength, the effects of vibration plates and infrared saunas, and the importance of mindset and delayed gratification for long-term bone and muscle health. This conversation with Dr. Nick Trubee is truly invaluable. It's one you will definitely want to come back to. IN THIS EPISODE, YOU WILL LEARN: The benefits of consistent use of vibration plates, red light, and sauna for recovery and nervous system support Why you should avoid pushing through a full workout when you are feeling run-down or depleted How much protein should we be eating? Current guidelines may fall short of the actual protein requirements for people over 60 The value of creatine for muscle and bone support Why many women over 40 struggle with their body composition  A tip to help you meet your protein requirements How weighted vests can boost metabolism while safely enhancing bone strength Why grip strength is a proxy for overall strength  Bio:  Dr. Nick Trubee is an Exercise Physiologist (PhD, University of Kentucky) and Certified Strength & Conditioning Specialist (CSCS) with over 17 years of experience. A former university professor, he now coaches clients online, focusing on osteoporosis prevention and reversal through resistance and impact training.  Nick has worked with a wide range of people—from athletes and first responders to adults with osteopenia and osteoporosis—helping them rebuild strength, confidence, and trust in their bodies. He stays on top of the latest research in exercise science to ensure his clients receive safe, effective, and evidence-based training.  His philosophy is simple: every workout should leave you feeling better than when you started. By combining his academic background with practical coaching, Nick empowers clients to build strong bones, resilient bodies, and a life without limits. 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. Nick Trubee On his website Instagram Fitness Lit Breakdown Podcast

Today, I’m delighted to connect with Wade Lightheart, a certified sports nutritionist advisor and the president/director of education and co-founder of BIOptimizers. Wade is a three-time national natural bodybuilding champion who came out of retirement at 50 to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International competition. In our conversation, we explore how modern lifestyle habits affect sleep, digestion, mood, and overall metabolic health, as well as the often-overlooked role of magnesium in supporting the nervous system, energy production, and restorative sleep. We also share some practical ways to improve your digestion, stabilize your blood sugar levels, and rebuild your nutrient reserves. Stay tuned for today’s insightful and informative discussion with Wade Lightheart, the co-founder of BIOptimizers. IN THIS EPISODE, YOU WILL LEARN: The role of magnesium in sleep physiology How sleep chronotypes shape our unique sleep requirements How current lifestyle factors can contribute to magnesium depletion and increased nervous system activation The connection between low magnesium levels and issues with mood, stress tolerance, and sleep How our enzyme secretion and digestive processes become disrupted when we are constantly in fight-or-flight mode Digestive issues that could indicate low stomach acid or enzyme deficiencies How hormonal changes during perimenopause can influence women’s digestive processes How protein and fiber help to slow carbohydrate absorption and support more stable blood sugar levels How nutrient depletion tends to happen gradually, not all at once Bio:  Wade T. Lightheart is a Certified Sports Nutritionist Advisor, president/director of education, and co-founder of BIOptimizers. As a plant-based, drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who, by age 31, competed in both the IFBB Mr. Universe and the INBA Natural Olympia. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at the PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours. 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 Wade Lightheart Bioptimizers-use the code CYNTHIA15 for 15% off On Facebook, Instagram, and YouTube The Ultimate Nutrition Bible

I’m thrilled to have Dr. Felice Gersh join me for a two-part conversation focusing on menopause and HRT. She is a prolific voice in the integrative gynecology space, a true mentor, and someone I respect enormously. In the first part today, we dive into progesterone and its wide-ranging systemic effects. We unpack the differences between synthetic and bioidentical hormones, discuss the Women's Health Initiative, examine the role of progesterone in cardiovascular disease, and look at the importance of nitric oxide production. We explore ovarian senescence and how we accelerate our ovarian aging. Dr. Gersh explains how declining nitric oxide production relates to aging and shares ways to achieve optimal health during menopause. We also discuss how PCOS impacts fertility and longevity, how estradiol and progesterone modulate neurotransmitters, and how they impact brain health and cognition in perimenopause and menopause. This is truly a conversation you will not want to miss. Be sure to stay tuned for my second discussion with the insightful Dr. Felice Gersh. IN THIS EPISODE, YOU WILL LEARN: The value of progesterone beyond simply protecting the uterine lining What progesterone does that synthetic progestins cannot do How the risks and side effects of synthetic progestins unfairly tarnished the reputation of progesterone How progesterone supports nitric oxide signaling and vascular health The essential role progesterone plays in stabilizing the nervous system The role of progesterone in supporting mitochondrial function, musculoskeletal health, and connective tissue repair Symptoms that could appear or worsen when progesterone levels are low Dr. Gersh reframes ovarian aging as a core marker of aging in women  Factors that could impair ovarian function and hormone production 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. Felice Gersh On her website: Integrative Medical Group of Irvine Instagram All of Dr. Gersh’s books are available on Amazon.