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

Welcome to this week’s Midlife Minute episode!

In this episode, we take a closer look at continuous glucose monitors (CGMs) for individuals without diabetes. Stay tuned to learn what the latest research says, when using a CGM might be worthwhile, and how to interpret your results to understand your own metabolic health—without unnecessary worry.

IN THIS EPISODE, YOU WILL LEARN:

What the research reveals about CGMs for people without diabetes

How CGMs can influence people’s everyday health choices

Why glucose responses to the same foods can vary between individuals

Why glucose spikes can cause unnecessary anxiety

How to approach a CGM trial with a clear plan

What to look for when reviewing CGM data

Why the gut microbiome matters for personalized nutrition

How to decide whether a CGM is worth trying

Connect with Cynthia Thurlow

Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

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

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

References

Dower JA, Johansson M, Camp AW, Montori VM, Lipska KJ. Continuous Glucose Monitoring in Type 2 Diabetes and Beyond: A Review. JAMA Intern Med. 2026.

Johansson M, Dower JA, Lipska KJ. Continuous Glucose Monitoring for Persons With and Without Diabetes. JAMA Intern Med. 2026.

Liao X, Li Y, Tang S, et al. Continuous glucose monitoring in non-diabetic populations: a systematic review with meta-analysis. Eur J Med Res. 2026.

Agarwal S, Varghese RT, Savian R, Low Wang CC, Galindo RJ. Moving Beyond Glycated Hemoglobin to Glucose Patterns. Endocr Pract. 2025.

Dorcely B, Sifonte E, Popp C, et al. Continuous glucose monitoring and 1-h plasma glucose identify glycemic variability and dysglycemia in high-risk individuals with HbA1c < 5.7%. Endocrine. 2022.

Spartano NL, Sultana N, Lin H, et al. Defining Continuous Glucose Monitor Time in Range in a Large, Community-Based Cohort Without Diabetes. JCEM. 2025.

Knorr S, Knudsen TS, Kirkegaard K, et al. Glucose Excursions Throughout the Reproductive Life Stages in Women With Diabetes. JCEM. 2026.

Berry SE, Valdes AM, Drew DA, et al. Human postprandial responses to food and potential for precision nutrition. Nat Med. 2020.

Merino J. Precision nutrition in diabetes: when population-based dietary advice gets personal. Diabetologia. 2022.

Wu Y, Ehlert B, Metwally AA, et al. Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology. Nat Med. 2025.

Rein M, Ben-Yacov O, Godneva A, et al. Effects of personalized diets by prediction of glycemic responses on glycemic control in newly diagnosed T2DM. BMC Med. 2022.

Bermingham KM, Linenberg I, Polidori L, et al. Effects of a personalized nutrition program on cardiometabolic health: a randomized controlled trial. Nat Med. 2024.

Karvela M, Golden CT, Bell N, et al. Assessment of the impact of a personalized nutrition intervention in impaired glucose regulation over 26 weeks (ASPIRE-DNA). Sci Rep. 2024.

Duc TQ, Di Khanh N, Khoa DD, et al. Effects of personalized nutrition on cardiometabolic biomarkers in adults with overweight or obesity: SR and meta-analysis. Nutr Metab. 2026.

Merino J, Linenberg I, Bermingham KM, et al. Validity of continuous glucose monitoring for categorizing glycemic responses to diet. Am J Clin Nutr. 2022.

Today, I’m delighted to connect with Chloe Melas, an entertainment correspondent at NBC News, former CNN reporter, and co-author of The Girl's Guide to Guts. Chloe is also the co-founder of the gut health brand Bio.me and has spent more than 15 years navigating inflammatory bowel disease.

In our conversation, Chloe shares her deeply personal journey with ulcerative colitis, from initially dismissing blood in her stool to living with years of debilitating digestive symptoms. We discuss why so many women feel embarrassed to talk about bowel habits, the differences between irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), and why persistent symptoms should never be dismissed as simply part of being a woman.

We explore the importance of colorectal cancer screening, practical strategies for tolerating colonoscopy preparation, and the connection between stress, the vagus nerve, and digestive health. Chloe also shares how lifestyle changes, mindfulness, nutrition, and fiber have influenced her gut health, why hormonal fluctuations can complicate digestive symptoms, and how she navigated infertility, IVF, and pregnancy while living with IBD.

We also discuss the importance of individualized fiber intake, the role of the gut microbiome, strategies for managing digestive symptoms while traveling, and why women must become stronger advocates for their health.

I know you will appreciate Chloe’s honesty, humor, and determination to break the silence surrounding digestive health in today's empowering conversation.

IN THIS EPISODE, YOU WILL LEARN:

Why women often normalize bloating, constipation, diarrhea, and other persistent digestive symptoms

How Chloe’s initial diagnosis of ulcerative proctitis progressed to ulcerative colitis

Why understanding the differences between IBS and IBD is essential

The importance of investigating blood in the stool, changes in bowel habits, and other gastrointestinal warning signs

Chloe’s practical suggestions for making colonoscopy preparation more manageable

How chronic stress and the gut-brain connection can influence digestion and bowel function

Why hormonal fluctuations during menstruation, perimenopause, and menopause may affect digestive symptoms

How Chloe navigated infertility, IVF, pregnancy, and IBD treatment decisions

The role of fiber, the gut microbiome, and individualized nutrition in supporting digestive health

Why increasing fiber gradually may help women who experience bloating or discomfort

Practical strategies for managing digestive symptoms when dining out or traveling

Why self-advocacy and finding the right healthcare providers are essential for women living with chronic digestive conditions

Bio:

Chloe Melas is an entertainment correspondent at NBC News and a former CNN reporter who has covered numerous high-profile stories throughout her journalism career. She is also a New York Times bestselling author, having published her late grandfather’s World War II memoir, Luck of the Draw.

After living with ulcerative colitis for more than 15 years, Chloe became passionate about raising awareness of digestive disorders and breaking the stigma surrounding bowel health. She co-authored The Girl's Guide to Guts with Judy Batalion, combining personal experiences, humor, and insights from medical experts to help readers better understand digestive conditions and advocate for their health.

Chloe is also a co-founder of the gut health brand Bio.me. Through her writing and advocacy, she hopes to empower women to speak openly about digestive symptoms, seek appropriate medical care, and recognize that living with chronic illness does not mean giving up a fulfilling life.

Connect with Cynthia Thurlow

Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

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

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

Connect with Chloe Melas

Explore Chloe and Judy Batalion’s book, The Girl's Guide to Guts, through its official website: https://thegirlsguidetoguts.com/

Follow Chloe on Instagram: @chloemelas

Learn more about Chloe’s gut health brand, Bio.me.

Today, I am honored to speak with Brooke Scheller, DCN. She is a clinical nutrition doctor, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for reducing alcohol use. She also wrote How to Eat to Change How You Drink.

In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Brooke also explains how poor absorption affects the gut microbiome and can cause a leaky gut, offering practical nutritional strategies to address those concerns. We also discuss fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.

Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use.

IN THIS EPISODE YOU WILL LEARN:

The changing stigma surrounding alcohol use

Alcohol’s effects on the brain and body

The impact of alcohol on gut microbiome health, intestinal permeability, and nutrient absorption

Brooke shares her personal experience with alcohol.

Why alcohol consumption in middle-aged women may increase inflammation and oxidative stress

The relationship between alcohol consumption and blood sugar regulation

Connections between alcohol use and male infertility

Practical suggestions for navigating Dry January

The effects of alcohol on mental health

Overcoming alcohol addiction through self-awareness and wellness

Bio: Brooke Scheller, DCN, CNS

Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink.

After finding freedom from alcohol in 2021, Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance.

Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety.

She currently resides in NYC.

Follow Brooke on Instagram @drbrookescheller. Learn more at ⁠www.brookescheller.com⁠ or ⁠www.functionalsobriety.com⁠

Connect with Cynthia Thurlow

Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

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

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

Connect with Brooke Scheller, DCN, CNS

On her ⁠website⁠

⁠Instagram⁠ (@drbrookescheller)

⁠Functional Sobriety⁠

Her Book - How to Eat to Change How You Drink

I’m delighted to connect with academic physician-scientist Dr. Majid Fotuhi today. Dr. Fotuhi is a professor of neuroscience at Johns Hopkins Mind Brain Institute, an adjunct professor of psychological and brain sciences at GW, and the medical director of NeuroGrow Brain Fitness Center. He is a Harvard- and Hopkins-trained physician and researcher and is making great strides in changing how we think about brain health.

In our conversation, we explore purpose in life as a factor in brain resilience, how our belief systems and function can help lower cortisol, and why middle-aged people, especially women going through perimenopause and menopause, forget things. We discuss the impact of hormone replacement therapy, common types of cognitive impairment, the dynamic polygon hypothesis, the influence of proper labeling in medicine, and the 2024 Lancet Commission study that demonstrated 45% of dementia is preventable, looking at why the hippocampus truly matters for learning and memory, how stress is cumulative over time, how high A scores can create epigenetic changes, and how the liver and brain are connected, especially for metabolic health. We also explore the importance of parasympathetic tone, anti-inflammatory foods, and brain-supportive supplements, and Dr. Fotuhi shares his personal opinion on GLP-1 drugs.

Stay tuned for today’s fascinating conversation with Dr. Majid Fotuhi, one of the USA’s leading neuroscientists.

IN THIS EPISODE, YOU WILL LEARN:

How having a sense of purpose or feeling passionate about something can reduce stress and lower cortisol

Factors that may contribute to memory-related issues in midlife women

How the 2002 Women’s Health Initiative changed the conversation around HRT

How Dr. Fotuhi evaluates patients for cognitive impairment

What motivated Dr. Fotuhi to develop his Brain Fitness program?

Modifiable risk factors that can contribute to cognitive decline

Why the hippocampus is so critically important for learning and memory

How years of high stress can contribute to hippocampus shrinkage

How liver health is connected to brain health

Dr. Fotuhi shares his thoughts about GLP-1s

Bio:

Dr. Majid Fotuhi earned his PhD in Neuroscience from Johns Hopkins University in 1992 and his Medical Degree from Harvard Medical School in 1997. He currently serves as an adjunct professor at the Mind/Brain Institute at Johns Hopkins University and teaches at George Washington University and Harvard Medical School. With 37 years of experience in teaching, clinical practice, and neuroscience research, Dr. Fotuhi has pioneered a multidisciplinary approach to enhancing brain vitality and cognitive performance at any age. His groundbreaking “Brain Fitness Program” combines a comprehensive baseline “Brain Portfolio” assessment with 12 bi-weekly brain training sessions. This program targets lifestyle optimization and cognitive stimulation to improve memory, focus, and overall brain health. Dr. Fotuhi’s program has delivered measurable success for patients dealing with memory loss due to aging, concussions, and ADHD, as documented in several peer-reviewed journals. He has also authored three books, including the highly acclaimed Boost Your Brain: The New Art and Science Behind Enhanced Brain Performance. Recognized as a leading expert in memory and successful aging, Dr. Fotuhi has delivered lectures at academic institutions and major organizations in over 20 countries, including a TEDx presentation in the Philippines. Passionate about sharing the latest discoveries in brain rehabilitation and neuroplasticity, he has been featured in interviews with more than 50 prominent media outlets in the United States and around the globe.

Connect with Cynthia Thurlow

Cynthia’s website.

Check out the Everyday Podcast on Instagram! www.instagram.com/everydaywellnesspodcast

Follow on X, Instagram & LinkedIn

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

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

Connect with Dr. Majid Fotuhi

On his website

Instagram, LinkedIn

The Invincible Brain (Free app)

Dr. Fotuhi’s latest book, The Invincible Brain

Dr. Fotuhi’s books

Welcome to this week's Midlife Minute episode!

Have you ever been told your fasting glucose and A1c are normal, yet you still feel that something is off with your metabolic health?

Today, we begin a new series exploring metabolic health during perimenopause and menopause. We take a closer look at the metabolic changes that can occur as estrogen declines, why traditional screening may miss early signs of insulin resistance, and which additional lab tests may offer a more complete picture of your health.

Drawing on research and clinical experience, I explain how hormonal changes can affect insulin sensitivity, body composition, and cardiovascular risk. We also explore why it's important to look beyond the number on the scale, understand the differences between standard and advanced metabolic testing, and advocate for more comprehensive conversations with your healthcare practitioner.

Stay tuned to learn which metabolic markers deserve your attention and how a proactive approach to testing can help you better understand your health during midlife.

IN THIS EPISODE, YOU WILL LEARN:

Why normal fasting glucose and A1c levels may not reveal early insulin resistance

How declining estrogen affects insulin sensitivity, body composition, and cardiovascular health

Why visceral fat and changes in muscle mass matter, even when your weight stays the same

Which foundational metabolic markers to discuss with your healthcare practitioner, including ApoB, fasting glucose, A1c, blood pressure, and waist circumference

How fasting insulin, HOMA-IR, and the triglyceride-glucose (TyG) index can provide additional insight into insulin resistance

Why a two-hour oral glucose tolerance test may identify changes missed by fasting measurements

What NMR lipoprotein profiling and C-peptide testing can reveal, and why they are considered additional tools rather than first-line screening

How to approach metabolic testing in a practical, step-by-step way

Why understanding your metabolic health during midlife requires looking beyond standard laboratory results

Connect with Cynthia Thurlow

Cynthia's website: https://cynthiathurlow.com/

Everyday Wellness Podcast on Instagram: https://www.instagram.com/everydaywellnesspodcast/

Follow Cynthia on Instagram: https://www.instagram.com/cynthia_thurlow_/

Submit your questions: support@cynthiathurlow.com

Join The Midlife Pause community: https://www.facebook.com/groups/themidlifepause

Cynthia's book, The Menopause Gut: https://www.penguinrandomhouse.com/books/777129/the-menopause-gut-by-cynthia-thurlow-np/

Intermittent Fasting Transformation: https://www.penguinrandomhouse.com/books/678861/intermittent-fasting-transformation-by-cynthia-thurlow-np/

The Midlife Pause Supplement Line: https://themidlifepause.com/

** For more information about Cynthia's upcoming retreat, visit ⁠https://www.cynthiathurlow.com/⁠ and click the Events tab.

References:

El Khoudary SR, Aggarwal B, Beckie TM, et al. Menopause Transition and Cardiovascular Disease Risk: Implications for Timing of Early Prevention. AHA Scientific Statement. Circulation. 2020.

Nappi RE, Chedraui P, Lambrinoudaki I, Simoncini T. Menopause: A Cardiometabolic Transition. Lancet Diabetes Endocrinol. 2022.

D'Costa Z, Spertus E, Hingorany S, et al. Cardiovascular Risk Associated with Menopause and Menopause Hormone Therapy. Curr Atheroscler Rep. 2025.

Cybulska AM, Schneider-Matyka D, Wieder-Huszla S, et al. Diagnostic Markers of Insulin Resistance to Discriminate Between Prediabetes and Diabetes in Menopausal Women. Eur Rev Med Pharmacol Sci. 2023.

Song Y, Manson JE, Tinker L, et al. Insulin Sensitivity and Insulin Secretion by HOMA and Risk of Diabetes in a Multiethnic Cohort of Women: WHI. Diabetes Care. 2007.

Tsai SF, Yang CT, Liu WJ, Lee CL. Development and Validation of an Insulin Resistance Model for a Population Without Diabetes Mellitus. EClinicalMedicine. 2023.

Doi SA, Ward GM. Examination of the fasting and 2-h plasma glucose in light of impaired beta-cell function. Endocrine. 2015.

Abbasi F, Silvers A, Viren J, Reaven GM. Relationship Between Several Surrogate Estimates of Insulin Resistance and a Direct Measure of Insulin-Mediated Glucose Disposal. Diabetes Res Clin Pract. 2018.

Piché ME, Lemieux S, Corneau L, et al. Measuring Insulin Sensitivity in Postmenopausal Women Covering a Range of Glucose Tolerance. Metabolism. 2007.

Bhasin G, Dafale RS, Kamath SU, et al. Comparative performance of invasive, semi-invasive, and non-invasive insulin resistance-related indices. PLoS One. 2025.

Wang Q, Ferreira DLS, Nelson SM, et al. Metabolic characterization of menopause: cross-sectional and longitudinal evidence. BMC Med. 2018.