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

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

Today, I am honored to welcome Dr. Christopher Davis, a triple-board-certified physician in internal medicine, cardiology, and interventional cardiology, as well as a specialist in functional and regenerative medicine. He is also the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company. 

In our discussion, Dr Davis and I explore why women’s risk for heart disease accelerates after 40, how women’s physiology and anatomy make them more prone to small vessel disease, the challenges of our current medical model, and the impact of toxins. Dr. Davis shares the labs and imaging modalities he prefers, and highlights the need for personalized medicine. We examine cardiomyopathies in women, where takotsubo or broken heart syndrome originates, and how declining nitric oxide production during perimenopause and menopause affects vascular health. We also cover research on GLP-1s and their impact, the significance of nitric oxide production, the importance of endothelial health, and the glycocalyx.

Today’s discussion is a must-listen for anyone seeking a deeper understanding of women’s heart health in middle age.

IN THIS EPISODE, YOU WILL LEARN:


Why women’s heart disease risk accelerates after 40


How toxins and xenoestrogens contribute to vascular stress and metabolic disruption


What advanced labs and imaging can reveal beyond traditional testing


Why women’s unique physiology makes them more vulnerable to small vessel disease


How the glycocalyx and endothelial health protect the heart and circulation


Why personalized medicine is essential


Why cardiomyopathies like takotsubo are seen more frequently in women


How nitric oxide production impacts vascular flexibility and overall cardiac health


What research shows about the benefits of GLP-1s, beyond weight loss


The value of the Goldilocks approach to supplements in personalized patient care

Bio: Christopher Davis, MD, FACC

Dr. Christopher Davis is triple board-certified in internal medicine, cardiology, and interventional cardiology and is a specialist in functional medicine, bioidentical hormone replacement, and regenerative medicine. He is the Chief Cardiologist at Humann, a science-backed, plant-based heart health supplements company. Dr.Davis has been honored as one of America’s “Top Doctors” by Castle Connolly Medical and has received the distinguished title of Top Doctor by U.S. News and World Report and Sarasota Magazine.

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. Christopher Davis


Reveal Vitality


On Instagram