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

Today, I am delighted to connect with Courtney Conley, a chiropractor and movement specialist with more than 20 years of experience helping patients improve foot function, mobility, and movement. Based in Lakewood, Colorado, Courtney is passionate about educating people on the importance of foot health, proper footwear, and maintaining strength and independence as we age. She also provides educational resources and training for healthcare and movement professionals and wrote a book exploring the essential role of walking and foot health in overall well-being.

In our conversation, we discuss why walking should be considered a vital sign, alongside essential functions like breathing and sleeping, and how walking speed can offer valuable insights into our cardiovascular, neurological, metabolic, and musculoskeletal health. Courtney explains the importance of maintaining lower-body strength and power, particularly as women transition through perimenopause and menopause, and why the feet are often an overlooked foundation of healthy aging.

We explore the relationship between foot strength, balance, bone health, and fall prevention, as well as common concerns like bunions, hammertoes, plantar fasciitis, and changes in gait. Courtney shares practical strategies for strengthening the feet, choosing properly fitting shoes, understanding the role of orthotics and toe spacers, and incorporating movement that supports long-term mobility.

I know you will enjoy this fascinating, informative discussion with Courtney Conley and leave with a greater appreciation for the role your feet play in maintaining your health, vitality, and independence.

IN THIS EPISODE, YOU WILL LEARN:

Why walking deserves recognition as a vital sign for overall health and longevity

The connection between walking speed, physical function, and neurological health

Simple ways to assess your walking cadence and establish a baseline for improvement

Practical exercises to support foot strength, balance, and bone health

How foot weakness and reduced toe strength can contribute to instability and fall risk

Common causes of bunions, hammertoes, and other structural foot changes

The importance of big toe strength and mobility for walking efficiency and balance

Recognizing the relationship between foot mechanics, hip stability, and pelvic floor function

Benefits and limitations of orthotics, toe spacers, and highly cushioned footwear

What to consider when choosing shoes for high arches, flat feet, or foot discomfort

Key features of properly fitting footwear, including toe box width, cushioning, and heel-to-toe drop

Strategies for maintaining healthy feet, mobility, and independence throughout midlife and beyond

Bio.

Courtney Conley, DC, is an international educator and movement specialist passionate about helping people move with strength, ease, and confidence. Drawing on her clinical background in chiropractic and years of working with athletes and practitioners, she teaches how foot health and functional movement can transform the way we live and perform, whether you're on the field, in the clinic, or simply navigating daily life.

Connect with Cynthia Thurlow

Visit Cynthia's website.

Check out the Everyday Wellness Podcast on Instagram.

Follow Cynthia on X, Instagram, and 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.

Purchase Cynthia's book, Intermittent Fasting Transformation.

Explore The Midlife Pause Supplement Line.

For more information about Cynthia's upcoming retreat, visit Cynthia's website and click the Events tab.

Connect with Courtney Conley, DC

Learn more about Courtney Conley's clinical practice and educational resources: gaithappens.com

Follow Courtney Conley, DC on Instagram

Gait Happens on Instagram

Courtney’s Book - Walk

Explore her foot-strengthening exercises and educational videos on YouTube (Gait Happens): https://www.youtube.com/channel/UCdPUDJhcYMabkJ9ceiIjUgQ

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