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

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022!

Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh about 4 to 5 pounds. 

Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on gut microbiome health, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book for supporting the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.) 

This show has been one of my favorite podcasts that I have recorded in the last year. I hope you enjoy listening to it!

IN THIS EPISODE YOU WILL LEARN:


What is the microbiome, and why is it important?


Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome?


The importance of stomach acid.


How do proton pump inhibitors affect gut health?


The three big things that interfere with digestion.


How pharmaceutical companies have taken over medical education.


The role of statins in women.


Importance of the Estrobolome test.


Three different types of estrogens in the body.


Why exercise is an important contributor to gut health.


The net impact of low-quality sleep on immune function.


Dr. Chutkan shares her top tips for a healthy gut microbiome.

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. Robynne Chutkan 

On her ⁠website⁠ 

Instagram⁠ (@gutbliss)

Books by Dr. Robynne Chutkan:

⁠The Anti-Viral Gut: Tackling Pathogens from the Inside Out⁠

⁠Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage⁠

⁠The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief⁠

⁠The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out⁠

Books mentioned:

⁠Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker⁠

I am thrilled to connect with Dr. Lindsey Berkson today. The audacious and tenacious Dr. Berkson is a distinguished hormone scholar from the highly praised Center for Bioenvironmental Research at Tulane. She is the author of 21 books, and her impact on medical literature continues to grow. With her thoughtful manner and infectious enthusiasm for learning, she educates women about their bodies and health.

Our discussion today highlights the importance of supporting the hippocampus and doing targeted cardiovascular exercise. We explore hormone replacement therapy, the timing hypothesis, and why oxytocin is more than just a bonding hormone. We cover endocrine-disrupting chemicals, detoxification, gut health, inflammation, and ways to support immunity, and we examine how oxytocin influences digestion, gut motility, and gut-brain access. We also explain how oxytocin protects our stem cells, prevents gut trauma after colonoscopies, reduces gut inflammation, and supports healthy transit time.

Dr. Berkson’s new book, The Oxytocin Medicine, is truly an incredible resource and one I will reference often. It is most inspiring!

IN THIS EPISODE, YOU WILL LEARN:


How a shrinking hippocampus alters women’s identity and resilience


The value of cardio-respiratory fitness and pushing limits for driving resilience


How conservative hormone dosing may fail to protect women’s health in perimenopause and beyond


Women’s Health Initiative messaging created a widespread fear of estrogen.


Why Dr. Berkson challenges the timing hypothesis 


The difference between synthetic progestins and naturally made progesterone


Oxytocin and how it functions as a system-wide hormone


Importance of detoxification during the perimenopause to menopause transition 


Consistent patterns are common among women who age with physical and cognitive resilience.

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. Lindsey Berkson


On her website


Substack


The Oxytocin Medicine

Welcome to this week’s episode of the Midlife Minute.

This is the second episode in our three-part series, focusing on the vital role of fiber in midlife.

Stay tuned as I explore the connection between fiber, hormones, and blood sugar, clarifying how midlife tends to reframe the rules.

IN THIS EPISODE, YOU WILL LEARN:


How hormonal changes in midlife can lead to shifts in body composition


Why fiber is essential for stabilizing blood sugar and insulin levels 


The role fiber plays in fat distribution


How fiber helps the body handle estrogen


Signs that can indicate you are not consuming enough fiber 


Practical tips for increasing your fiber intake


The importance of proper hydration

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

Relation of dietary fat and fiber to elevation of C-reactive protein

Cholesterol-lowering effects of dietary fiber: a meta-analysis

The effect of fiber on satiety and food intake: a systematic review

The emergence of the metabolic syndrome with menopause

The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions

From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites

The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease

Dietary fiber and body weight

I am thrilled to welcome Dr. Nick Trubee today. He is an exercise physiologist and Certified Strength and Conditioning Specialist with more than 17 years of experience, and a former university professor who now coaches clients online, focusing on preventing and reversing osteoporosis through resistance and impact training.

In our discussion, we dive into why bone and muscle loss accelerate after 40, common misconceptions about walking or light activity being enough to build bone, and the spectrum of risk factors that contribute to bone loss. Dr. Trubee shares his take on reframing osteopenia and osteoporosis, clears misconceptions around exercise and progressive overload, and explains how often we need to train to build strength while minimizing injury risk. We look at the importance of training intensity and Zone Two workouts, and why nutrition and protein intake are essential for more strength and better bone health, also exploring meal timing, weighted belts, vests, and weights, how grip strength reflects overall strength, the effects of vibration plates and infrared saunas, and the importance of mindset and delayed gratification for long-term bone and muscle health.

This conversation with Dr. Nick Trubee is truly invaluable. It's one you will definitely want to come back to.

IN THIS EPISODE, YOU WILL LEARN:


The benefits of consistent use of vibration plates, red light, and sauna for recovery and nervous system support


Why you should avoid pushing through a full workout when you are feeling run-down or depleted


How much protein should we be eating?


Current guidelines may fall short of the actual protein requirements for people over 60


The value of creatine for muscle and bone support


Why many women over 40 struggle with their body composition 


A tip to help you meet your protein requirements


How weighted vests can boost metabolism while safely enhancing bone strength


Why grip strength is a proxy for overall strength 

Bio: 

Dr. Nick Trubee is an Exercise Physiologist (PhD, University of Kentucky) and Certified Strength & Conditioning Specialist (CSCS) with over 17 years of experience. A former university professor, he now coaches clients online, focusing on osteoporosis prevention and reversal through resistance and impact training. 

Nick has worked with a wide range of people—from athletes and first responders to adults with osteopenia and osteoporosis—helping them rebuild strength, confidence, and trust in their bodies. He stays on top of the latest research in exercise science to ensure his clients receive safe, effective, and evidence-based training. 

His philosophy is simple: every workout should leave you feeling better than when you started. By combining his academic background with practical coaching, Nick empowers clients to build strong bones, resilient bodies, and a life without limits.

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. Nick Trubee


On his website


Instagram


Fitness Lit Breakdown Podcast

Today, I’m delighted to connect with Wade Lightheart, a certified sports nutritionist advisor and the president/director of education and co-founder of BIOptimizers. Wade is a three-time national natural bodybuilding champion who came out of retirement at 50 to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International competition.

In our conversation, we explore how modern lifestyle habits affect sleep, digestion, mood, and overall metabolic health, as well as the often-overlooked role of magnesium in supporting the nervous system, energy production, and restorative sleep. We also share some practical ways to improve your digestion, stabilize your blood sugar levels, and rebuild your nutrient reserves.

Stay tuned for today’s insightful and informative discussion with Wade Lightheart, the co-founder of BIOptimizers.

IN THIS EPISODE, YOU WILL LEARN:


The role of magnesium in sleep physiology


How sleep chronotypes shape our unique sleep requirements


How current lifestyle factors can contribute to magnesium depletion and increased nervous system activation


The connection between low magnesium levels and issues with mood, stress tolerance, and sleep


How our enzyme secretion and digestive processes become disrupted when we are constantly in fight-or-flight mode


Digestive issues that could indicate low stomach acid or enzyme deficiencies


How hormonal changes during perimenopause can influence women’s digestive processes


How protein and fiber help to slow carbohydrate absorption and support more stable blood sugar levels


How nutrient depletion tends to happen gradually, not all at once

Bio: 

Wade T. Lightheart is a Certified Sports Nutritionist Advisor, president/director of education, and co-founder of BIOptimizers. As a plant-based, drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who, by age 31, competed in both the IFBB Mr. Universe and the INBA Natural Olympia. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at the PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.

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 Wade Lightheart


Bioptimizers-use the code CYNTHIA15 for 15% off


On Facebook, Instagram, and YouTube


The Ultimate Nutrition Bible