BONUS: “The 11% Absorption Trap!” — Stop Wasting Money On Ineffective Magnesium Formulations with Wade Lightheart

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.

Welcome to this week’s Midlife Minute episode. Today’s podcast kicks off a three-part series exploring the fiber gap in midlife. Although fiber is neither glamorous nor trendy, and not particularly exciting, it is one of the most powerful tools we have to support our metabolism, gut health, and hormones in midlife. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: Fiber is critical for women in perimenopause and menopause! How the insufficient fiber intake of the average American may be increasing the prevalence of colorectal cancer in younger individuals How fiber affects gut motility, blood sugar stability, cholesterol levels, and satiety Why fiber is not only for digestion but also for metabolic and hormonal regulation How fiber supports our gut health How fiber can help in reducing factors associated with increased autoimmune risk Some common misconceptions about fiber debunked Practical tips for improving your fiber consumption 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

I am thrilled to reconnect with Dr. Izabella Wentz today. She is a pioneering clinical pharmacist and best-selling author, with a passion for identifying the root causes of complex health conditions. She has consulted on 1000s of difficult cases, and her upcoming book is called IBS: Finding and Treating the Root Cause of Irritable Bowel Syndrome. In today’s conversation, we explore relevant statistics, dietary triggers, and specific labs that can be helpful when navigating an IBS diagnosis. We highlight red flags, examine the impact of fiber, the intricate connection between short-chain fatty acids and thyroid health, and how stress, trauma, and the nervous system affect gut health. Dr. Wentz also offers some practical strategies and answers a series of rapid-fire questions. Dr. Wentz’s latest book offers a fascinating exploration of IBS, guiding readers through diagnosis and treatment options, and empowering them to advocate for themselves. IN THIS EPISODE, YOU WILL LEARN: How IBS is often given as a diagnosis without any lab testing or further investigation Some of the lesser-known dietary IBS triggers, and how IBS-type symptoms can sometimes signal an entirely different underlying condition How digestive dysfunction can drive IBS symptoms Why fiber is essential, and how to increase your fiber intake slowly to avoid any digestive distress How stress can exacerbate IBS symptoms Constipation as a symptom of IBS Why most women tend to have a leaky gut Challenges of restrictive diets and the need for a balanced approach to gut health First steps to take when treating IBS 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. Izabella Wentz On Instagram Dr. Wentz’s latest book, Finding and Treating the Root Cause of Irritable Bowel Syndrome, will be available for purchase on Amazon and in any reputable bookstore on March 17th.

Today, I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss.  I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether “if it fits your macros” is a good philosophy, issues with the traditional allopathic nutrition model, and challenges in nutrition research. We also get into plateau busters and share five ways to measure success other than the scale.  IN THIS EPISODE YOU WILL LEARN: How Temple transformed her life by using nutrition as medicine. Which foods tend to provoke inflammation in the thyroid gland in women? How people’s relationships with food play into the work Temple does. Temple shares her thoughts on woke nutrition. Temple dives into some of the big issues with the allopathic nutrition model. I share some interesting statistics related to American health. Creating consumer awareness will hopefully lead consumers to demand more for their health in the food supply and health care. Why is it so challenging to do nutritional research? Temple offers a starting point for addressing weight-loss resistance. What carbohydrate reduction or restriction does for us metabolically. The benefits of following a carnivore diet. Why do we need to read food labels and become aware of where sugar may sneak into our diets? Temple shares her favorite ways to break plateaus. Five ways to measure success other than the scale.   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 Temple Stewart On ⁠Instagram⁠, ⁠TikTok⁠, ⁠Twitter⁠, and ⁠Spotify⁠ (@the.ketogenic.nutritionist) ⁠The Ketogenic Nutritionist Podcast⁠ Books mentioned: ⁠Metabolical⁠, by Robert Lustig

Today, I’m thrilled to reconnect with my friend and colleague, Dr. Carrie Jones. She is a naturopathic physician and hormone expert with over 20 years of clinical experience in women's health and endocrinology. In our discussion, we unpack the limitations of traditional hormone testing and explore the benefits of saliva, urine, and blood testing for gaining a more accurate picture of hormone activity. We explore the critical importance of lab timing and how the DUTCH test evaluates estrogen, metabolism, and cortisol rhythms. We also examine how liver detoxification affects the active form of thyroid hormone, T3, across phases one through three, highlight signs and symptoms that indicate an imbalanced gut microbiome, and wrap things up with some rapid-fire questions about the things you’ve probably wanted to ask. Stay tuned for another invaluable, humorous, and fun conversation with Dr. Carrie Jones. IN THIS EPISODE, YOU WILL LEARN: How blood tests give only a snapshot in time without clarifying hormone pulses or tissue utilization How testing hormones at the wrong time can temporarily skew test results The optimal timing for testing in women with regular cycles and those in perimenopause What the DUTCH test measures How regular vs. irregular cycles affect which hormones should be tested Why the way that estrogen is metabolized matters more than the estrogen itself  How phases one, two, and three of liver detoxification influence estrogen, cortisol, and thyroid hormone activity Why free T3 is critical for eliminating cortisol What gut symptoms reveal about hormone elimination 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. Carrie Jones On Instagram Estrogen Detox Made Easy Hello Hormones with Dr. Carrie Jones - Podcast

Welcome to this week’s Midlife Minute. Many women have been asking why they wake up at 2, 3, or 4 am every night. So today, I'm breaking down 10 common reasons this happens. I’ve also included some research links in the show notes for those who want to learn more. Stay tuned as I unpack the key factors that disrupt women’s sleep in midlife. IN THIS EPISODE, YOU WILL LEARN: Cortisol spikes and sleep disruptions Why caloric restriction and repeated fasting could stress the body and lead to an overactive sympathetic nervous system The link between declining progesterone and nighttime awakenings How chronic under-eating or over-exercising can disrupt sleep, recovery, and metabolic health Why estradiol fluctuations make it harder to stay asleep  Alcohol and late-night sugar fragment sleep Hormonal changes during perimenopause/menopause and increased sleep apnea risk How inflammation, leaky gut, and disrupted neurotransmitter production contribute to early awakenings 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 Progesterone for treatment of symptomatic menopausal women Sympathetic activity and hypothalamo-pituitary-adrenal axis activity during sleep in post-traumatic stress disorder: a study assessing polysomnography with simultaneous blood sampling Progesterone prevents sleep disturbances and modulates GH, TSH, and melatonin secretion in postmenopausal women [EMPLOYMENT OF THE ELDERLY PEOPLE IN THE EUROPEAN UNION AND UKRAINE: REALITIES, PROBLEMS AND PROSPECTS] Obesity and its implications on oncological urological surgery Metastatic phenotype is regulated by estrogen in thyroid cells Soy protein isolate increases urinary estrogens and the ratio of 2:16alpha-hydroxyestrone in men at high risk of prostate cancer NMR at pressures up to 90 GPa

Today, I am thrilled to connect with Dr. Zelana Montminy, who holds a doctorate in clinical psychology. Dr. Montminy developed her career speaking for and advising Fortune 500 companies and academic institutions. She regularly appears on Good Morning America, The Today Show, and Access Hollywood.  In our conversation, we unpack the concept of novelty bias, exploring how it shapes our neuroanatomy and compromises our conscientiousness. We debunk the myths of multitasking and task switching, and dive into generational shifts and our disconnection from ourselves and the world around us. We also highlight the vital role of the gut-brain connection, share practical social tools such as the Pomodoro Technique, and examine the transformative power of curiosity and awe.  This discussion with Dr. Zelana Montminy is an exciting and forward-thinking exploration of how our brains and bodies are programmed for distraction. Her book, Finding Focus, also offers a compelling narrative to help us get back on track. IN THIS EPISODE, YOU WILL LEARN: What is novelty bias?  How technology impacts our mental health and ability to empathize in the long term  Why are we seeing a loss of conscientiousness in the younger generations, and why do older generations tend to feel and process things more intensely? How constant exposure to technology affects the ability of the brain to process information  Generational differences in information processing The detrimental effects of multitasking on productivity and focusing ability, and the benefits of single-tasking and staying in the present moment How being in a constant state of fight or flight dysregulates the nervous system  The importance of nutrition, sleep, and hydration for mental health Tools and strategies to boost your ability to focus  The value of curiosity for problem-solving, resilience, and 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 Connect with Dr. Zelana Montminy On her website Instagram Finding Focus: Own Your Attention in the Age of Distraction is available on her Website and on Amazon.

I am delighted to reconnect with Dr. Scott Sherr today. In our conversation, we explore the sympathetic spiral of doom that middle-aged women often experience during a pivotal time of life marked by constant shifts in mitochondrial health, hormones, and neurotransmitters. We explore what it is and how to reframe it, and offer advice on navigating that stage of life and setting the tone for the decades to follow. Join us for an empowering discussion where we share practical strategies to interrupt the spiral, reset your nervous system, avoid burnout, and shape the trajectory of your future. Troscriptions  - ⁠https://troscriptions.com/discount/CYNTHIA10⁠ IN THIS EPISODE, YOU WILL LEARN: Why the intense practices promoted by wellness trends are not advisable for stressed-out individuals The importance of having a flexible nervous system that can rise under stress and return to parasympathetic calm How calming the nervous system improves your mental clarity, focus, and decision-making ability Many stress reactions may be more about how we respond than the actual event that occurred The value of doing micro-resets to regulate your emotions quickly How sighing, prolonged exhales, humming, and gargling stimulate the vagus nerve and strengthen the parasympathetic system Sleep is essential for supporting mitochondrial function, mood, and the ability to handle stress Fight-or-flight mode  may damage your cellular energy systems 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. Scott Sherr On his⁠ website⁠ Troscriptions  - ⁠https://troscriptions.com/discount/CYNTHIA10⁠ ⁠Health Optimization Medicine ⁠⁠One Base Health⁠⁠⁠⁠⁠ ⁠ Previous Episodes with Cynthia Thurlow and Dr. Scott Sherr Calm, Clear, & Balanced: How GABA & Progesterone Unlock Stress Relief & Hormone Harmony | S. Sherr The Future of Healing: HBOT, Methylene Blue & Cellular Regeneration | Dr. Scott Sherr