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

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

Today, I’m delighted to reconnect with Dr. Elizabeth Yurth. Dr. Yurth is a double-board-certified physician in physical medicine and rehabilitation and anti-aging regenerative medicine. With over 30 years of clinical experience, she is at the forefront of orthopedics, cellular and regenerative medicine, and the future of aging.

In our discussion today, we explore mitochondrial health as the driver of energy changes in middle age and beyond. We discuss the value of hormone replacement, examine the effects of chronic pain and mitochondrial dysfunction, and discuss specific fuels that benefit the mitochondria. We clarify the importance of starting with energy production and repairing mitochondria, and explain the intricate connection between muscle and mitochondrial health. Dr. Yurth also shares the two specific labs that indicate poor mitochondrial health, and we dive into how peptides support immunity and seasonal cycling.

I know you will gain from today’s conversation with Dr. Elizabeth Yurth, which is truly one of my favorite recent conversations.

IN THIS EPISODE, YOU WILL LEARN:


How immunosenescence accelerates aging- particularly in women


How thymic peptides can support and repair immune functioning  


Why mitochondria are foundational to our overall health


How mitochondrial decline can increase insomnia and anxiety


The value of seasonal cycling for aligning with natural seasonal changes, optimizing adaptation, and reducing unnecessary stress


The benefits of longitudinal tracking 


How orthorexia and excessive focus on longevity routines can increase anxiety and undermine any health benefits


How aging naturally decreases hormones, mitochondrial function, and cellular repair mechanisms


Using peptides as a “cheat” to maintain immune and mitochondrial function when daily routines or travel make ideal practices impossible

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. Elizabeth Yurth


Boulder Longevity Institute


Human Optimization Academy


Instagram


YouTube

Welcome to today’s Midlife Minute episode.

I've received a wave of questions about the best ways to fuel workouts and how to recognize signs that you're not eating enough to support your exercise routine. This topic is particularly relevant because many women in my community have practiced fasting, intermittent fasting, or other forms of time-restricted eating for years, which can sometimes lead to chronic under-fueling.

Stay tuned to learn how to spot the signs of under-fueling and ensure your body gets the energy it truly needs.

IN THIS EPISODE, YOU WILL LEARN:


How practicing intermittent fasting or time-restricted feeding for years can lead to energy deficits and poor workout recovery


What happens to you when you’re middle-aged and your protein intake is too low?


Why women have a higher risk of chronic under-fueling consequences as their progesterone, estradiol, and testosterone decrease with age 


How chronically elevated cortisol negatively impacts women’s muscles, metabolism, and insulin sensitivity


The importance of maintaining your muscles as you age


Signs that indicate you may be under-fueling


Strategies to support your health and performance in middle age

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

Discount Offer

Kion Aminos - Use promo code CYNTHIA to get 20% off! (Cynthia’s favorites are the capsules)

Research Links 

Impact of Protein Intake during Weight Loss on Preservation of Fat-Free Mass, Resting Energy Expenditure, and Physical Function in Overweight Postmenopausal Women: A Randomized Controlled Trial

Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women