BONUS: Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain and Metabolic Health with Shawn Stevenson

Welcome to today’s masterclass episode featuring metabolic health and GLP-1 experts Dr. Nick Norwitz, Dr. Rocio Salas-Whalen, Dr. Alexandra Sowa, PA-C, McCall McPherson, and registered dietitian, Ashley Koff, sharing their expert perspectives. In today’s masterclass, our experts share insights into appetite regulation and satiety, the importance of digestion, the impact of statins on insulin sensitivity, and key limitations in the research. We take a closer look at GLP-1 medications, proper prescribing practices, personalized dosing, and the value of targeted, individualized nutrition strategies. We also separate fact from fiction when complications arise. Join our experts as they break down how to safely and effectively maximize the benefits of GLP-1 therapy. IN THIS EPISODE, YOU WILL LEARN: The value of combining GLP-1s with other medications and lifestyle tools for optimal results How taking time to pause helps women reconnect with their bodies and shift from mindless eating to mindful nourishment  Dr. Nick Norwitz highlights that patients are often not given the information needed for proper informed consent around statins. How statins can reduce natural GLP-1 levels and negatively impact metabolic health  How GLP-1 medications work to reduce hunger and prevent snacking between meals Common side-effects of GLP-1 medications, and how they can be mitigated How hair loss can occur with weight loss, and how that can be managed The importance of clinical guidance for monitoring the side effects of GLP-1 use  The benefits of microdosing with GLP-1s Why it’s essential for hunger not to be entirely suppressed when taking GLP-1s  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. Alexandra Sowa On her website On all social media: @dralexandrasowa Purchase a copy of Dr. Sowa’s book, The Ozempic Revolution Connect with McCall McPherson Modern Thyroid Clinic On Instagram and TikTok Modern Thyroid and Wellness Podcast Thyroid Lab Guide Connect with Dr. Nick Norwitz On YouTube, X, and Instagram Substack Connect with Dr. Rocio Salas-Whalen On her website On social media: @drsalaswhalen Dr. Rocio’s Book, Weightless Connect with Ashley Koff The Better Nutrition Program On Instagram and Substack Social media: @Ashley Koff Podcast Links: Ep. 438 The Rise of GLP-1s: Key to Weight Loss & Metabolic Health with Dr. Alexandra Sowa Ep. 478 Thyroid Truths: Labs, Adrenals & Appetite Explained with McCall McPherson Ep. 525 We’ve Been Misled About Metabolic Health – The Shocking Truth About Cholesterol, GLP-1 & Aging with Dr. Nick Norwitz Ep. 534 The Hidden Forces Making Women Gain Weight – The Shocking Truth About Hormones, Trauma & GLP-1s with Dr. Rocio Salas-Whalen Ep. 562 “It’s Not a Willpower Problem” – Why Women’s Bodies Resist Weight Loss in Midlife with Ashley Koff, RD

Welcome to another episode in our Midlife Minute Series. Today, I’ll be exploring weight loss resistance and how you may be unknowingly disrupting your hormones during perimenopause and menopause. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: Why  the concept of calories in, calories out is outdated How sleep, stress, and sarcopenia drive weight loss resistance in midlife Why under-eating protein and over-consuming processed carbohydrates become more problematic in middle age Why increasing your protein intake without consuming enough fiber can cause gut issues Why constant snacking and poor food quality compound metabolic dysfunction How dysbiosis adds to weight loss resistance, poor metabolic health, and sleep disruption How everyday exposure to toxins contributes to inflammation, oxidative stress, and insulin resistance, and disrupts hormone signaling Why perimenopause becomes a “litmus test” for how well we take care of ourselves 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

We have an estrogen masterclass mashup episode today, featuring Dr. Carrie Jones, Dr. Stephanie Estima, Dr. Sarah Berry, Dr. Thomas Dayspring, and Dr. Kellyann Niotis, who share their insights on estrogen and women’s health in midlife. In this mashup masterclass, we’re bringing together a powerful compilation of conversations centered on the impact of hormones on brain health and cognition. We explore the nuanced risk factors for neurocognitive changes and how shifts in insulin sensitivity during perimenopause and menopause influence various aspects, including lipid patterns, hair changes, laboratory markers, and lifestyle inputs. We examine how the gut microbiome changes dynamically, targeted nutritional interventions, the role of advanced testing, including the DUTCH test, and how genetics, detoxification pathways, methylation, and the estrobolome. This is an exciting, dynamic mashup of some of my favorite podcast conversations dedicated to estrogen and midlife physiology. It’s one you’ll likely want to revisit more than once. IN THIS EPISODE, YOU WILL LEARN: The critical role estrogen plays neurologically, and how estrogen receptors in the brain increase as estrogen declines How declining estradiol during menopause impacts women's lipid metabolism Why insulin resistance tends to increase during the menopause transition The gut microbiome shifts that occur in postmenopausal women The link between the gut microbiome and menopausal symptoms such as brain fog, anxiety, and sleep issues How impaired estrogen detoxification pathways may increase long-term risk of hormone-sensitive cancers How the DUTCH test provides insight into hormone patterns and metabolism beyond standard bloodwork How declining estrogen disrupts the hair growth cycle and increases shedding Why personalized approaches to supplements, diet, and HRT are essential for women in midlife 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) Connect with Dr. Stephanie Estima On Instagram Better! With Dr. Stephanie (Podcast) Connect with Dr. Sarah Berry On Instagram The Zoe Science and Nutrition Podcast Connect with Dr. Thomas Dayspring On LinkedIn On X (@DrLipid) Connect with Dr. Kellyann Niotis On her website On Instagram Podcast Links: EP. 513 Fasting Doesn’t Work the Same After 35 – The Shocking Truth About Hormones, Hunger & Aging with Dr. Stephanie Estima Ep. 522 Menopause Is Wrecking Your Gut – The Best Nutrition Fixes for Midlife Women with Dr. Sarah Berry Ep. 523 This Is Why Your Cholesterol Shifts in Midlife – The Best Strategies to Reduce Risk & Improve Vascular Health with Dr. Thomas Dayspring | Women’s Heart Health & Menopause Ep. 540 “Your Brain Needs Estrogen” – The Most Powerful Way to Protect Memory, Cognition & Longevity in Midlife with Dr. Kellyann Niotis | Menopause & Brain Health Ep. 542 Why Your Hair Is Thinning After 40” – The Shocking Truth About Menopause Hair Loss – Cynthia Thurlow Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones

I am delighted to connect with Shawn Stevenson today! Shawn is the host of the prolific Model Health Show. He is also a Nutritional Scientist, an author, and a father. Shawn was a top-tier athlete in high school. At fifteen, his hip broke while running a 200-meter time trial. He had some standard of care, but nobody ever asked how an apparently healthy kid broke his hip while running. Two years later, he went to college. Soon after that, he got diagnosed with degenerative disc disease.    In this episode, we get into how his background influenced his career path. We discuss fast-food economies, ultra-processed foods, the impact of subsidized foods on our health, the gut microbiome, and the dangers of seed oils. We dive into metabolic switching, the vagus nerve, and how it impacts food absorption and leaky gut. We talk about brain health, how the brain is influenced by the food we eat, the interrelationship between the brain and metabolic health, insulin sensitivity, and the impact of inflammation on the brain. We also discuss the importance of hydration, electrolytes, and more. IN THIS EPISODE YOU WILL LEARN: How Shawn developed his passion for discussing nutrition and synthesizing research, and got to where he is today. How changing his thinking changed his life. What are ultra-processed foods? How ultra-processed foods impact the health of the average American citizen. Why so many Americans are obese today The need to understand the connection between the brain and the gut. What is the relationship between our immune system and our gut microbiome? An unusual benefit of extra-virgin olive oil. What can you do to have a healthier brain? The critical importance of high-quality sodium for cognitive function. Why Omega-3s are vital for our brains. Bio: Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter and the international bestselling book Sleep Smarter. He’s also the creator of The Model Health Show, which is featured as the #1 health podcast in the U.S., with millions of downloads each year. A graduate of the University of Missouri–St. Louis and Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets. 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 Shawn Stevenson On his ⁠website⁠ ⁠The Model Health Show⁠ On ⁠Facebook⁠, ⁠Instagram⁠, ⁠YouTube⁠, and ⁠Twitter⁠ Shawn’s books are available on ⁠Amazon⁠.

Today, I am honored to welcome Dr. Karen Corbin, an Associate Investigator and Obesity Program Lead at the AdventHealth Translational Research Institute, and the Founder and Chief Geek of Geeks That Speak. Her scientific career centers on human nutrition and metabolism, with a focus on uncovering the mechanisms behind individual susceptibility to metabolic diseases, including obesity, diabetes, and liver disease. A gifted scientific storyteller, Dr. Corbin founded Geeks That Speak to help scientists and fellow geeks communicate complex information in ways that are clear, compelling, and actionable. She joins us today to share her perspective on the gut microbiome and its role in women's aging. She discusses her background as a registered dietitian and research scientist, and we explore the fundamentals of the gut microbiome, metabolic health, fermentation, and metabolism, including specific metabolites such as short-chain fatty acids, bile acids, and postbiotics. We examine fiber as a critical fuel substrate, the research on its utilization, and the unique metabolic vulnerabilities women in midlife face. We also explore whether the microbiome drives insulin resistance, whether late-night eating becomes more disruptive after the age of 40, what’s overhyped versus underappreciated in the wellness space, and the latest thinking on GLP-1s, fecal transplants, dysbiosis, and more. Today’s conversation with Dr. Corbin is truly insightful and informative. Be sure to stay tuned all the way to the end, where she talks about upcoming research regarding a fiber-devoid diet and how protein can ferment in the colon. IN THIS EPISODE, YOU WILL LEARN: Dr. Corbin describes the colon as a dynamic ecosystem where microbes function like a community rather than the passive waste container it was once thought to be How the gut microbiome influences metabolism, immunity, and brain signaling How microbes directly influence calorie absorption and energy access What true fiber intolerance may signal Why gut health becomes increasingly important with hormonal shifts and aging How microbes and the body influence each other, impacting insulin sensitivity, metabolism, and energy use Why late-night eating becomes more metabolically disruptive as circadian rhythms and hormones shift with age How differences in metabolic pathways can cause the same foods or supplements to affect people in different ways Bio: Dr. Karen Corbin Karen Corbin, PhD, RD, is an Associate Investigator and Obesity Program Lead at the Advent Health Translational Research Institute and the Founder and Chief Geek of Geeks That Speak. Dr. Corbin’s scientific career focuses on human nutrition and metabolism. She explores the mechanisms, including the gut microbiome, that drive individual susceptibility to metabolic diseases such as obesity, diabetes, and liver disease. Her overall goal is to advance clinically relevant research poised to transform patient care. Dr. Corbin is also an expert in scientific storytelling. She founded Geeks That Speak to help scientists and other “geeks” deliver complex scientific information in a way that is impactful, relevant, and inspires action. 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. Karen Corbin On her website LinkedIn

Welcome to today’s Midlife Minute. In this episode, I answer listeners’ questions about GLP-1 medications and midlife weight changes. I explore how hormonal shifts, insulin sensitivity, muscle mass, and the gut microbiome influence the effectiveness of these drugs, and explain why they should be regarded as part of a broader metabolic and lifestyle framework. IN THIS EPISODE, YOU WILL LEARN: Why GLP-1 medications don’t necessarily fix the root cause of midlife weight gain  How declining estrogen can disrupt your appetite and satiety hormones The value of checking your fasting insulin to understand your insulin sensitivity level How inadequate protein can cause cravings for processed carbohydrates and fats Why preserving muscle mass is critical to prevent sarcopenic obesity   How GLP-1 medications affect digestion and gut motility The clinical factors that are considered when prescribing GLP-1 medications  Some simple daily habits to support your metabolic and microbiome health when using GLP-1 medications  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

Today, I am delighted to reconnect with Caroline Alan, affectionately known as the Mineral Geek. Caroline is a health survivor, mineral expert, and educator on a mission to shift the way we think about cellular health. Her transformative experience sparked a deep dive into the science of minerals and human physiology. Caroline is the author of The Mineral Reset and Co-founder and CEO of Beam Minerals. In today’s discussion, Caroline shares her personal story of poor adrenal health in perimenopause. We explore the effects of plant-based minerals, the prevalence of mineral deficiencies in our modern-day lifestyles, and the impact of key stages in a woman's life, including menstruation, pregnancy, perimenopause, and menopause. We examine how macro- and micronutrient deficiencies are exacerbated by poor gut health, the value of humic and fulvic acids, and how humic and fulvic molecules can support the body at a foundational level and assist in balancing our health during perimenopause and menopause. We also discuss the circumstances and challenges women experience in middle age, and highlight some essential paradigm shifts to consider as we age. Caroline truly loves sharing this vital information with the world, so you certainly won’t want to miss today’s insightful conversation with her. IN THIS EPISODE, YOU WILL LEARN: How Caroline’s chronic health issues extended beyond mitochondrial dysfunction and hormone decline  The turning point Caroline experienced after introducing liquid minerals  Why are so many women currently experiencing mineral depletion? How nutrient density of produce has declined due to modern farming methods, making it difficult for us to meet our nutritional needs through diet alone Why filtered and purified water can contribute to mineral depletion. Minerals and how they support energy production and biosynthesis in the body How minerals are absorbed and used in the body Why the standard approach to supplementation often fails How poor gut health, heavy metals, and parasites can impede the proper utilization of minerals The value of humic and fulvic acids lies in their ability to help restore the body’s natural replenishment process. 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 Caroline Alan On her website On social media: @CarolineAlan.official  Beam Minerals (Discount Code: CYNTHIA) Beam Minerals Advanced Set

Get ready to venture into the realm of cutting-edge health and nutrition as I reconnect with Kara Collier, a registered dietitian and the co-founder of Nutrisense, the revolutionary continuous glucose monitor app!  Our paths last crossed back in January of 2021, and I am thrilled to catch up with Kara again! Today, we delve deep into the ever-evolving landscape of metabolic health in 2023, exploring the pivotal role of CGM labs and glucometers in understanding our bodies.  In today’s captivating conversation, Kara unravels the significance of measuring glucose against other metabolites, unveiling the profound impact of macros, exercise, supplements, sleep quality, life stage, and bio-individuality on our well-being. With a wealth of invaluable hacks to optimize your blood sugar, we invite you to join us on a captivating journey that will empower you to take charge of your health and transform your life!  Gear up for an enlightening conversation packed with valuable insights you will not want to miss! Prepare to be inspired and informed as we uncover the secrets to unlocking your metabolic potential! IN THIS EPISODE YOU WILL LEARN: The current state of metabolic health What is leading to obesity in the US? Getting your fasting glucose value below 90 The pros and cons of glucometers Glucose monitoring and the 8020 rule Tracking your data to learn about yourself Hacks to improve your diet The role of movement in metabolic health How important is Zone 2 training for mitochondrial health?  Follicular versus luteal phase and insulin sensitivity The importance of protein and carbohydrates Blood sugar and sleep quality About Kara: Kara Collier is the co-founder and VP of Health at Nutrisense, one of America’s fastest-growing wellness-tech startups. After becoming frustrated with the shortcomings of the traditional healthcare system, she made it her mission to help others reach their maximum health potential using modern technology & expert coaching. She is the leading authority on the use of continuous glucose monitoring (CGM) technology for health optimization and disease prevention. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC). 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 Kara Collier On ⁠Instagram⁠  ⁠Nutrisense⁠ ⁠Ep. 132 – Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier

Today, I’m excited to welcome Debra Atkinson back to the podcast for our third conversation. Debra holds both a BS and an MS in exercise science, with additional training in sports psychology, and served for many years as a senior lecturer in a university kinesiology program. She is a respected voice in the menopause space and an outstanding resource for personal training, coaching, and professional development for midlife women. In today’s discussion, we explore key nuances and emerging trends in the fitness industry, including insights from recent surveys conducted by the American College of Sports Medicine. We unpack why many midlife women are drawn to the wrong types of workouts and the downstream consequences of those choices. We also examine what happens as estrogen levels decline, particularly its impact on muscle protein synthesis, and how this increases the risk of injury and tendon and ligament damage. We dive into strategies for avoiding frailty, the effects of chronic under-fueling, how nutritional choices- especially sugar, alcohol, and underlying food sensitivities can exacerbate hot flashes and other symptoms, and the importance of VO₂ max. To wrap up, Debra answers a series of rapid-fire questions, ranging from the one exercise every woman over 40 should master to conversations around zone two training, vibration plates, weighted vests, and more. This conversation with Debra Atkinson is truly invaluable, and I know you’ll walk away with practical and empowering insights. IN THIS EPISODE, YOU WILL LEARN: Why social media exercise trends can often be misleading How habits, conditioning, and attachment to old exercise patterns impact women’s exercise choices  Why women’s injury risk increases as estrogen levels decline How travel, jet lag, and holiday foods can amplify stress and compound the risk of muscle loss Practical and proactive steps you can take to avoid losing independence as you age How chronic under-fueling disrupts women’s metabolism, recovery, and resilience in midlife The value of VO₂ max beyond cardiovascular fitness How grip strength functions as an early indicator of overall strength and neurological health The importance of daily, low-level movement for stabilizing blood sugar, cardiovascular health, and body weight How inadequate or disrupted sleep can negate the benefits of training programs 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 The Flipping 50 Podcast On Social Media: @flipping50tv

Welcome to this week’s Midlife Minute episode. Today, I answer a question from a 55-year-old postmenopausal woman on HRT who still wakes up multiple times at night. I also explore the factors that tend to affect women’s sleep in midlife and offer practical strategies for better sleep. IN THIS EPISODE, YOU WILL LEARN: How sleep apnea shows up differently in women than it does in men Why being constantly sympathetic dominant may interfere with your sleep How not eating enough protein, healthy carbohydrates, fiber, and healthy fats can spike your cortisol overnight How drops in progesterone and changes in estrogen can impact GABA and glutamate The importance of doing vagal exercise during the day and gearing down before bed  Some simple vagus nerve practices to support relaxation How alterations in progesterone and estrogen impact neurotransmitters My favorite supplement for supporting sleep, and adaptogenic herbs that buffer cortisol 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 Links: 1. Sleep and sleep disorders in the menopausal transition (Research Link) 2. The Sleep Goddess Reveals the Truth About Sleep, Menopause & Hidden Sleep Disorders | A. Matsumura (YouTube)  3. Pulsetto (Affiliate link): Discount code: CYNTHIA