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

⁠I am delighted to welcome Dr. Andy Galpin today. He is a scientist and tenured professor with a PhD in Human Bioenergetics and an MS in Human Movement Sciences. He has spent the last 20 years focusing on the science and practice of enhancing human performance, in all its forms. He coaches some of the world’s highest performers, helping them fulfill their true potential.

In our conversation, we dive into women’s health during perimenopause and menopause, exploring the impact of estrogen decline on muscle and bone loss, the vital role of resistance training, and the integration of hormone therapy and GLP-1 medications. Dr. Galpin highlights the importance of sleep, offers practical strategies for starting an exercise routine, and shares some research on barriers to women’s health. He also addresses overtraining, under-fueling, and the need for an individualized, evidence-based approach for supporting women’s health and wellness.

Stay tuned for Dr. Galpin’s clear guidance on optimizing and maintaining your health through perimenopause, menopause, and beyond.

IN THIS EPISODE, YOU WILL LEARN:


How estrogen decline impacts women’s muscle and bone loss in middle age


Why sleep is foundational for recovery, metabolic health, and body composition


The importance of resistance training as a lifestyle intervention in midlife


How under-fueling undermines your performance and recovery


The critical importance of learning movement skills in childhood


Strength training tips for middle-aged women


Ways to optimize your VO2 Max training


How unnecessary rules suggested in fitness messaging can make training less sustainable for many women


How hormone therapy and GLP-1 medications can support training and metabolic 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. Andy Galpin


On Instagram and X


Absolute Rest


Vitality


Optima Muscle

We have another short and sweet episode today where I answer questions from listeners in a long-form format. 

In this episode, we’re focusing on Urolithin A. Stay tuned for more!

IN THIS EPISODE, YOU WILL LEARN:


An introduction to Urolithin A and what it is


A broader role of Urolithin A beyond being “just another supplement.”


The gradual decline in cellular energy production that occurs with aging


30–40% of people lack the gut microbes needed to produce sufficient Urolithin A


The role Urolithin A plays in supporting and strengthening the gut barrier


Impact of declining estrogen during perimenopause and menopause on mitochondrial function


Ways Urolithin A enhances mitochondrial health at the cellular level


Emerging research linking Urolithin A to brain health, vascular function, 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

Today, I am thrilled to connect with nurse practitioner, Dr. Lisa Chism. Lisa is the Clinical Director of the Oakland Macomb Center for Breast Health in Michigan. She has over 25 years of experience, specializing in breast health, menopause, sexual health, and breast cancer survivorship. She is also an author and a faculty member at a local university.

In our conversation, we discuss the breast cancer risk for women with dense breasts, family history, or prior biopsy, diving into supplemental imaging, lifestyle modifications, HRT, and breast risk, and the changes that occur after a breast cancer diagnosis. We also explore the genitourinary syndrome of menopause and screening, permanent versus non-permanent changes occurring in the genital urinary area, and anticipatory informed care guidance for patients with a history of trauma.

This is one of those conversations you will definitely want to revisit. With Lisa’s thoughtful advocacy, deep commitment to patient care, and powerful insights, it is clear why sharing her message is so critically important.

IN THIS EPISODE, YOU WILL LEARN:


The different levels of breast density and their implications for cancer detection


Various risk assessment tools used to determine breast cancer risk 


How alcohol impacts the risk of breast cancer 


Why weight management essential for post-menopausal women


The importance of having detailed conversations with providers about menopause symptoms and the available treatment options


Lisa shares her approach to evaluating and educating patients 


How trauma impacts women’s sexual health


Permanent and non-permanent changes that occur in the vaginal area during menopause


Can older women still do HRT?


A simple breast-examination habit for all women

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. Lisa Chism


Instagram (@DrMommyPoppins)


Instagram (@TheAdoptedNurse) 


Oakland Macomb OBGYN Center for Breast Health-Rochester Hills

Click here for a discount on the only scientifically proven source of Urolithin A!  https://partnerships.timeline.com/CYNTHIATHURLOW (10% off with code Cynthiathurlow)

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator, Megan Ramos!

In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting. 

In today’s captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnoses, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels. 

Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success!

IN THIS EPISODE YOU WILL LEARN:


My journey with PCOS


Why does body composition matter so much?


PCOS, the number one endocrine disorder in Westernized countries


Common myths about intermittent fasting


The fertility aspect of postmenopausal women


The slippery slope of perimenopause


Is fasting just an extreme form of calorie restriction?


The impact of sleep and stress on glucose and insulin levels


How to integrate intermittent fasting into your lifestyle


Magnesium supplementation for insulin resistance


How to deal with gout

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 Megan Ramos


⁠The Fasting Method⁠


Find Megan on social media @Megan J. Ramos


Purchase a copy of⁠ ⁠⁠Life in the Fasting Lane⁠ 


Purchase a copy of⁠ ⁠⁠The Essential Guide to Intermittent Fasting For Women⁠

Previous Episodes Featuring Megan


⁠Ep. 116 – Using Intermittent Fasting to Reverse Chronic Illnesses – with Megan Ramos⁠


⁠Ep. 188 – Troubleshooting Your Fasting Method with Megan Ramos

Today, I am delighted to welcome Dr. Karan Rajan, a gastroenterologist, author, and one of the most prominent health and science creators on social media, with a large and engaged social media following.

In our discussion today, we delve into the evolution of fiber, exploring it as a previously overlooked micronutrient, and discussing its chemistry, biology, and the roles of fiber polyphenols, prebiotics, and GLP-1s. We look at satiety and various hormones, and Dr. Rajan shares his take on the increase we’re seeing in colorectal cancer. He also clarifies why colonoscopies are safe screening modalities, how women's guts change in midlife, and various other topics, including poop, the Goldilocks effect, the estrobolome, polypharmacy, microplastics, estrogen dominance, medical myopia, and the gut-brain axis.

Join us for today’s incredibly informative and information-packed podcast with Dr. Karan Rajan.

IN THIS EPISODE, YOU WILL LEARN:


Why is fiber so important?


How fiber fuels the microbiome


Some examples of high-fiber foods


How fiber and polyphenols support microbial and hormonal balance


How fiber supports our endogenous GLP-1 ecosystem


Why colonoscopy risks are often misunderstood


How perimenopause alters gut motility and appetite


What constipation really means 


How lifestyle factors like sleep, exercise, sunlight, and medications shape the microbiome


Dr. Rajan debunks some common social media misconceptions surrounding the gut-brain axis.

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. Karan Rajan


On the Loam website


 Instagram and YouTube


On other social media: @drkaranrajan