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

• Ep. 516 The Real Story of Midlife Skin – What’s Changing and What You Can Do About It with Dr. Berry Fairchild

  I am honored to connect with board-certified plastic surgeon, Dr. Berry Fairchild, today. Dr. Fairchild blends surgical precision with artistry to create natural, lasting results. Known for her expertise in facial aesthetics and complex breast surgery, she is also deeply committed to philanthropy and ongoing international surgical missions. In our discussion, we explore how societal expectations shape how women perceive themselves, the complex process of facial aging, and the benefits of a healthy lifestyle in supporting these changes. Dr. Fairchild highlights the essential elements of effective skin care, including hydration and sunscreen, and the use of retinoids, lasers, microneedling, neuromodulators, hyaluronic acid, fillers, and fat transfers, diving into the role of surgery and the value of conversations around various facial and body procedures. She also shares strategies for optimizing post-surgical recovery and how philanthropy has shaped both her personal and professional journeys. Stay tuned for a truly enlightening conversation with Dr. Berry Fairchild, who is caring and open-minded about listeners’ questions regarding the aging process and ways to address an aging face and body. IN THIS EPISODE, YOU WILL LEARN: Facial aging actually starts deep below the skin How losing even a small amount of weight can alter your facial appearance Why surgical decisions must always  be individualized The positioning of the eyebrows and the upper eyelid skin can help determine facial expression. Why you could still consider surgical improvements even after you have had previous eyelid surgery Deep-plane vs. SMAS-based facelifts Importance of choosing a plastic surgeon with proven expertise and proper credentials  Some surgeries, like breast reductions, go beyond cosmetic value to relieve pain. Preparing yourself before having surgery for a faster and smoother recovery Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Berry Fairchild On Instagram TikTok

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• Ep. 515 Stop Following Bad Nutrition Advice – The Most Eye-Opening Diet Myths Debunked with Robb Wolf

  I am delighted to reconnect with my friend and colleague Robb Wolf today. Robb is a former research biochemist and a two-time New York Times and Wall Street Journal best-selling Author of The Paleo Solution and Wired to Eat.  In our conversation today, we examine the pitfalls of diet dogmatism, the lure of oversimplified health narratives, and the effects of Giardia. We unpack the seed oil debate, exploring how the longevity craze might actually be making us sicker, and we highlight the benefits of sun exposure and targeted lab testing. We also touch on the neuroscience of obesity and how food exposure shapes overeating and palate fatigue. As always, my conversation with Robb is insightful, practical, and packed with knowledge, so I know you will find it both inspiring and invaluable. IN THIS EPISODE, YOU WILL LEARN: The problem with dogmatic diets How Giardia impacts gut health How aggressive screening often creates risks, stress, and costs without improving outcomes The health benefits of adequate sun exposure Why consuming seed oils occasionally is not a huge concern The overwhelming impact of our modern food environment Why palate fatigue could cause overeating How our culture has normalized constant indulgence Some simple lifestyle actions that can yield massive health benefits Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Robb Wolf  Robb’s Substack

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• BONUS: Impact of Alcohol and Our Health with Dr. Brooke Scheller

  Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink.  In our conversation today, we discussed the stigmatization of alcohol use and explored 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. Dr. Scheller also sheds light on how poor absorption affects the gut microbiome and contributes to a leaky gut, providing insightful nutritional strategies to address these concerns. Our conversation also extends to 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: How the stigma surrounding alcohol use is changing How does alcohol affect the brain and body? How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption Dr. Scheller shares her personal experience with alcohol  How alcohol consumption in middle-aged women could increase inflammation and oxidative stress How alcohol impacts blood sugar The link between alcohol consumption and male infertility  Some suggestions for navigating a Dry January How alcohol use impacts mental health Overcoming alcohol addiction through self-awareness and wellness Bio: Dr. Brooke Scheller DCN, CNS Dr. 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, Dr. 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, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety.  Connect with Cynthia Thurlow Follow on X, ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to [email protected] Connect with Dr. Brooke Scheller On her ⁠website⁠ ⁠Instagram⁠ (@drbrookescheller) ⁠Functional Sobriety⁠ How to Eat to Change How You Drink

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• Ep. 514 Exhausted But Can’t Sleep? The Best Fixes for Insomnia, Sleep Apnea & Night-Time Anxiety with Dr. Andrea Matsumura

  I am delighted to connect with Dr. Andrea Matsumura today. Dr. Matsumura, affectionately known as the Sleep Goddess, is a board-certified sleep medicine physician, menopause expert, speaker, and the founder of the Dream Sleep Method.  In our conversation today, we explore how different life stages impact our sleep quality. We discuss the effects of wearable technology, orthosomnia, and sleep stages, and explain why sleep quality is more important than its quantity. Dr. Matsumura highlights the red flags for sleep, breaks down how sleep deprivation affects our health, and examines specific sleep issues, including sleep-disordered breathing, Upper Airway Resistance Syndrome, chronic insomnia, and the challenges of shift work. She explains why sleep apnea is seen more commonly in menopause, and how it occurs in 67% of menopausal women, yet most fail to realize that they have it. We also tackle the risks of untreated sleep apnea and the sleep syndrome of menopause, sharing ways to address sleep issues with appliances, technology, medications, cognitive behavioral therapy, and ACT therapy, and pointing out those that have proven to be ineffective.  This conversation with Dr. Matsumura is truly invaluable, and I look forward to reconnecting once her new book is published. IN THIS EPISODE, YOU WILL LEARN: How hormone changes in menopause impact airway function and sleep quality. Why sleep apnea in women often goes undiagnosed  How fragmented sleep affects brain function and mood Why even mild sleep apnea can have significant health consequences How different hormones influence specific stages of sleep. How hormone therapy can improve sleep quality without curing sleep apnea The value of oral devices and positional strategies for supporting breathing at night How CPAP therapy can transform sleep and improve cardiovascular health The benefits of cognitive behavioral therapy for addressing insomnia  Why prescription medications and supplements seldom solve long-term sleep problems Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Andrea Matsumura On her website Instagram Pre-order Dr. Andrea’s book, The New Perimenopause.

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• Ep. 513 Fasting Doesn’t Work the Same After 35 – The Shocking Truth About Hormones, Hunger & Aging with Dr. Stephanie Estima

  I am thrilled to reconnect with my dear friend, Dr. Stephanie Estima, today. In this episode, we dive into questions from listeners once more, exploring topics that range from navigating the challenges of perimenopause and parenting to shifting perspectives on fasting, nutrition, and changes in hunger and thirst cues, especially during perimenopause and menopause. We also examine how dairy may become an inflammatory food item in midlife, the benefits of hormesis, hormone therapy, and so much more. Our conversation today is honest and warm, so it is like sitting down with two close friends. Both Stephanie and I look forward to sharing many more of these Q&A sessions with you in the future. IN THIS EPISODE, YOU WILL LEARN: Some advice for mothers navigating perimenopause  How to adjust your fasting in midlife What perimenopause and menopause mean for satiety and hydration signals, and how to adapt Why some women find dairy problematic in midlife, and how to experiment with reducing it How hormesis builds resilience, and how stressors, like exercise, fasting, and cold/heat exposure, can improve metabolic and overall health What you need to consider with hormones like DHEA and pregnenolone How women with MTHFR can support methylation and detox pathways The benefits of combining strength training, Zone 2 cardio, and occasional HIIT for fitness in midlife Why you should embrace your callouses as badges of honor instead of trying to remove them The value of micro-dosing with peptides and GLP-1s Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Stephanie Estima On Instagram On her weekly podcast, Better! With Dr. Stephanie

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