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

I am happy to connect with Coach Bronson Dant today. He has spent over a decade guiding and training people in health and fitness. He discovered the benefits of a whole-food, animal-based ketogenic diet for optimizing metabolic health and performance, and wrote The Ultimate Ketogenic Fitness Book.

In our discussion today, we dive into the powerful story of Coach Bronson’s pain-to-purpose journey. We explore the value of mindset and look at how age-related changes affect muscle, inflammation, and metabolic flexibility. He shares his three pillars of muscle health related to nutrient density, bioavailability, and satiety, and we examine the importance of sleep, the impact of extremes in exercise, and the value of stress management. We also unravel the complexities of weight-loss resistance, and Coach Bronson discusses his research published in the Journal of Nutrition, Metabolism, and Health Science, sharing his perspective on macros and functional movement in menopausal women.

IN THIS EPISODE YOU WILL LEARN:


Coach Bronson shares his three pillars for nutrition


The limitations of basing nutrition on calories alone


How the hormone piece impacts effective weight management


How to avoid physical deterioration through fitness and nutrition


Why Coach Bronson advocates for living life to the fullest and dying quickly


How does muscle mass impact metabolic health?


The importance of taking a balanced approach to weight loss


How sleep aids muscle recovery and growth 


Stress management, nutrition, and fitness for overall well-being


How alcohol affects our health and fitness


The benefits of combining functional movement training and proper nutrition for older adults 

Connect with Cynthia Thurlow


Follow on X, Instagram & LinkedIn


Check out Cynthia’s website.


Submit your questions to support@cynthiathurlow.com 


Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. 


Purchase Cynthia’s book, The Menopause Gut.


Cynthia’s Intermittent Fasting Transformation Book


The Midlife Pause Supplement Line

Connect with Bronson Dant


On his ⁠website⁠ 


⁠YouTube⁠ and ⁠Instagram⁠


⁠The Ultimate Ketogenic Fitness Bundle⁠

Today, I’m delighted to share a compilation of adrenal-centric discussions with experts Drs. Sonya Jensen, Carrie Jones, Scott Sherr, and Will Bulsiewicz, and geneticist Dr. Yael Joffe, Nurse Practitioner Heather Quaile, and Physician's Assistant McCall McPherson.

In this masterclass, we explore the effects of generational silence and how the thrifty genotype impacts the likelihood of poor metabolic health outcomes over time. We define the GABAergic system and the effects of decreased progesterone in perimenopause, and examine how our immune and nervous systems are impacted in midlife. We discuss the impact of GABA cofactors, the connection between adrenal and thyroid health, how stress affects ovarian aging, and the impact of genetics on our lifestyle choices and responses. We also unpack shift work and circadian rhythm disruption, and their influence on the gut microbiome.

Join us for today’s action - and information-packed, adrenal-centric podcast. I know you will enjoy listening to it as much as I enjoyed putting it all together.

IN THIS EPISODE, YOU WILL LEARN:


The impact of generational trauma on stress resilience and metabolic health across generations


How famine exposure, family history, and cultural background could contribute to our metabolic and hormonal health


How estrogen metabolism pathways can influence hormone balance and long-term health


The importance of B vitamins, magnesium, amino acids, protein, and overall nutritional status for healthy liver function and detoxification


How ongoing fight-or-flight activation can impair energy production and contribute to a cycle of worsening stress and fatigue


How hormones, sleep, toxins, infections, and insulin resistance can influence mitochondrial performance


The importance of optimizing thyroid and adrenal dysfunction together 


How chronic stress and adverse childhood experiences can influence ovarian aging 


How gut barrier dysfunction can contribute to chronic low-grade inflammation


How genetics and epigenetics can affect our appetite, hormone metabolism, mood, and treatment responses

Connect with Cynthia Thurlow  


Follow on X, Instagram & LinkedIn


Check out Cynthia’s website


Submit your questions to support@cynthiathurlow.com


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. Sonya Jensen


On her book website: Heal Your Hormones, Reclaim Yourself


Instagram

Connect with Dr. Carrie Jones


On Instagram


Estrogen Detox Made Easy


Hello Hormones with Dr. Carrie Jones - Podcast

Connect with Dr. Scott Sherr


On his ⁠website⁠


Troscriptions


⁠Health Optimization Medicine  


One Base Health⁠⁠

Connect with McCall McPherson


On Modern Thyroid Clinic


Instagram and TikTok


Modern Thyroid and Wellness Podcast


Thyroid Lab Guide

Connect with Heather Quaile


On her website 


Instagram

Connect with Dr. Will Bulsiewicz


On his website

Connect with Yael Joffe


On 3X4 Genetics


Instagram


Facebook

Podcast Links:


Ep. 559 Heal Your Hormones, Reclaim Yourself: Women's Health in Midlife with Dr. Sonya Jensen | Perimenopause, Menopause & Hormones


Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones


BONUS: "The Sympathetic Spiral of Doom!” – The Fastest Way To Reset Your Nervous System & End Burnout with Dr. Scott Sherr


Ep. 478 Thyroid Truths: Labs, Adrenals & Appetite Explained with McCall McPherson


Ep. 498 Chronic Stress Is Aging Your Ovaries – The Shocking Link Between Trauma, Hormones & Menopause with Heather Quaile


Ep. 537 The #1 Longevity Nutrient You’re Missing – How Fiber Supercharges Your Gut, Immunity & Sleep with Dr. Will Bulsiewicz


Ep. 558 Your DNA Isn’t Your Destiny – The Most Actionable Way to Use Genetics for Weight Loss with Dr. Yael Joffe

Welcome to this week’s Midlife Minute.

In this episode, we’re focusing on progesterone, exploring the differences between progesterone and progestins, how progesterone is used in clinical practice, and how individual responses can vary significantly.

IN THIS EPISODE, YOU WILL LEARN:


Why bioidentical progesterone and synthetic progestins are not interchangeable


How early synthetic progestin studies continue to shape how progesterone is viewed


How different routes of progesterone administration produce different effects 


Why do some women experience stronger neurological or physical effects than others on the same progesterone dose


How cyclical versus continuous use can affect how progesterone is used in the body 


Why some women experience sleep or mood changes on oral progesterone


The importance of personalized decision-making

Connect with Cynthia Thurlow  


Follow on X, Instagram & LinkedIn


Check out Cynthia’s website.


Submit your questions to support@cynthiathurlow.com 


Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. 


Purchase Cynthia’s book, The Menopause Gut.


Cynthia’s Intermittent Fasting Transformation Book


The Midlife Pause Supplement Line

Resources: 


The pharmacodynamics and safety of progesterone doi:10.1016/j.bpobgyn.2020.06.002


Profiles of plasma estrogens, progesterone and their metabolites after oral or vaginal administration of estradiol or progesterone doi:10.1016/0378-5122(93)90064-O


Pharmacokinetics of progesterone and its metabolites allopregnanolone and pregnanolone after oral administration of low-dose progesterone doi:10.1016/j.maturitas.2005.11.005


Allopregnanolone and mood in the peripartum: a longitudinal assessment in healthy women doi:10.1016/j.psyneuen.2019.104465


Behavior of Male Gamete Fusogen GCS1/HAP2 and the Regulation in Arabidopsis Double Fertilization doi:10.3390/biom13020208


Tolerance to allopregnanolone with focus on the GABA receptor doi:10.1111/j.1476-5381.2010.01059.x


Effects of exercise training on the cardiovascular system: pharmacological approaches doi:10.1016/j.pharmthera.2007.03.010


Sex steroid induced negative mood may be explained by the paradoxical effect mediated by GABA modulators doi:10.1016/j.psyneuen.2009.02.003


Paradoxical effects of GABA modulators may explain sex steroid induced negative mood symptoms in some persons doi:10.1016/j.neuroscience.2011.03.061


Progesterone selectively increases amygdala reactivity in women doi:10.1038/sj.mp.4002030


Progesterone and allopregnanolone neuroprotective effects in the central nervous system doi:10.1016/S0006-8993(02)02366-5


Allopregnanolone and mood disorders doi:10.1016/j.pneurobio.2013.07.005


GABA receptor plasticity and neurosteroid cell withdrawal during the estrous cycle doi:10.1523/JNEUROSCI.2800-09.2009


Unequal risks for breast cancer associated with different hormone replacement therapies: results from the E3N cohort study doi:10.1007/s10549-007-9523-x


Management of Menopausal Symptoms: A Review doi:10.1001/jama.2022.24140


Progesterone vs. synthetic progestins and the risk of breast cancer: a systematic review and meta-analysis doi:10.1080/13697137.2018.1467611


Progesterone prevents sleep disturbances and modulates GH, TSH, and melatonin secretion in postmenopausal women doi:10.1210/jc.2010-2558

Today, I am thrilled to connect with a friend and colleague, Nat Niddam. Nat is a certified holistic nutritionist and epigenetic coach, and host of the Longevity with Nat Niddam podcast. She has one of the most engaged professional and public communities focused on peptide education and longevity protocols.

In today's discussion, we explain what peptides are and how they differ from HRT. We explore the differences between bioregulators and signaling peptides, clarify how peptides affect neurological and gut health, discuss beneficial peptides for muscle health and longevity, and examine the challenges surrounding peptide hype. We also explain why discernment is essential if you are considering peptides as part of a treatment plan with a licensed medical provider, and highlight specific topical peptides that can be helpful for aging skin.

I look forward to having Nat back to continue our conversation about peptide therapies. 

IN THIS EPISODE, YOU WILL LEARN:


What are peptides?


How signaling peptides differ from bioregulators


Why it’s essential to work with a knowledgeable practitioner when considering peptides


Why sleep, hormones, stress levels, and gut health must be optimized before utilizing peptides


How peptides can support recovery, muscle maintenance, and heavy training periods


The importance of finding trustworthy practitioners and being skeptical of claims that sound too good to be true


Peptide compounds that can help people recover faster between workouts


Peptides and bioregulators that can support the immune system as we age


Topical peptides that can support collagen, elastin, wound healing, and skin repair

Bio:  Nathalie Niddam

Nathalie Niddam, a holistic nutritionist and longevity educator, is dedicated to helping us all live joyful, vibrant lives well into our 50s, 60s, and beyond.

She shares strategies—from health tech to ancestral health, to peptides and more on her podcast, Longevity Podcast with Nathalie Niddam.

She speaks internationally, sharing her deep expertise on bioregulators—leading-edge compounds with the power to awaken the body's innate rejuvenation systems.

Connect with Cynthia Thurlow  


Follow on X, Instagram & LinkedIn


Check out Cynthia’s website.


Submit your questions to support@cynthiathurlow.com 


Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. 


Purchase Cynthia’s book, The Menopause Gut.


Cynthia’s Intermittent Fasting Transformation Book


The Midlife Pause Supplement Line

Connect with Nathalie Niddam


On her website


Longevity with Nathalie Niddam (Podcast)


On Instagram

I am honored to connect with Dr. Stacy Sims today. She is a forward-thinking international exercise physiologist and nutrition scientist on a mission to revolutionize exercise and nutrition performance- particularly for women.

In our conversation, we discussed the exclusion of women from research in the modern science era and how gender differences begin in utero. We look into the importance of tracking our menstrual cycles, the differences between follicular and luteal phases, and problematic ovulatory cycles, exploring the current research on oral contraceptives, the impact of the Women's Health Initiative, and the kind of training that is essential for women in perimenopause and menopause. We also cover the physiologic changes that occur in perimenopause and menopause, and Dr. Sims shares her thoughts on weight loss resistance, SECO, undereating, the importance of protein, and essential supplements for middle-aged women.

I know you will love this invaluable conversation with Dr. Stacy Sims.

IN THIS EPISODE YOU WILL LEARN:


Why are women still excluded from many studies?


How the physiological differences between men and women begin in utero and continue through adulthood


How stress during pregnancy affects the developing fetus


How the muscle morphology of women differs from that of men 


Why girls need to learn new ways to move and build strength during puberty


How tracking menstrual cycle phases helps women optimize their training


The potential long-term effects of using oral contraceptives


Why a diverse diet is essential for supporting gut health


Common misconceptions surrounding hormone therapy


Why Dr. Sims recommends creatine for women in perimenopause and menopause

Connect with Cynthia Thurlow  


Follow on X, Instagram & LinkedIn


Check out Cynthia’s website.


Submit your questions to support@cynthiathurlow.com 


Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow. 


Purchase Cynthia’s book, The Menopause Gut.


Cynthia’s Intermittent Fasting Transformation Book


The Midlife Pause Supplement Line

Connect with Dr. Stacy Sims 


On her⁠ website⁠


Instagram⁠


⁠Facebook⁠


⁠TikTok