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

Today, I’m delighted to reconnect with Dr. Bill Rawls, a physician with over 30 years of medical experience. His personal battle with chronic Lyme disease led him to explore holistic and herbal therapies. After restoring his health, he became a leading voice in cellular wellness and modern herbology. He founded Vital Plan, where he developed the RESTORE180 Herbal Protocol to help others reclaim their health, and he is the best-selling author of Unlocking Lyme and The Cellular Wellness Solution.

In our conversation, Dr. Rawls and I discuss midlife vulnerability, including the loss of stress resilience, the impact of peak fertile years, perimenopause, and menopause, and how these directly impact cellular and lifestyle stressors. We explore chronic illness as a cellular problem, how we live in a state of managed illness, and five stress factors that add to cumulative cellular stress. We discuss tick-borne illnesses, adaptations and dormancy, how autophagy may impact cellular stress, detoxification, inflammation, sympathetic tone, and key herbs to support detoxification. Dr. Rawls also shares his love for adaptogens, especially ashwagandha, and their impact on stress resilience, along with his recommendations for nutrition, intermittent fasting, and books.

Stay tuned for a truly invaluable conversation about why many women in midlife, despite being on optimal hormone therapies, still don’t feel any better—and how it all goes back to cellular stress and mitochondrial health.

IN THIS EPISODE, YOU WILL LEARN:

How mitochondrial dysfunction and cellular aging contribute to symptoms midlife women and men may experience

Why perimenopause may cause cellular stress and dysfunctional cellular messaging

What happens to our cells and mitochondria as we begin to age?

Dr. Rawls explains why he describes chronic illness as a cellular problem

The five major stress factors that impact cellular health

How certain microbes, including tick-borne microbes and herpes viruses, can remain dormant in the body and reactivate with stress, menopause, or aging

Why Dr. Rawls describes autophagy as an essential cellular housekeeping process

Why detoxification requires far more than a periodic cleanse or detox

Dr. Rawls describes his process for integrating adaptogens into the lifestyles or protocols of midlife women and men

Dr. Rawls shares some critical strategies for healthy aging

Bio:

Dr. Bill Rawls is a physician with over 30 years in medicine whose own battle with chronic Lyme disease led him to explore holistic and herbal therapies. After restoring his health, he became a leading voice in cellular wellness and modern herbology. He is the bestselling author of Unlocking Lyme and The Cellular Wellness Solution, and the founder of Vital Plan, where he developed the RESTORE180 herbal protocol to help others reclaim vibrant health.

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

Connect with Cynthia Thurlow

Check out 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

Connect with Dr. Bill Rawls

On his website

Vital Plan

Dr. Rawls’s most recent book, The Cellular Wellness Solution

Recommended Books:

Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston

Adaptogens in Medical Herbalism: Elite Herbs and Natural Compounds for Mastering Stress, Aging, and Chronic Disease by Donald Yance

Books by Rosemary Gladstar

Welcome to the latest Midlife Minute.

In today’s episode, I answer listeners' questions about cortisol testing, trauma, and the HPA axis.

Stay tuned for more!

IN THIS EPISODE, YOU WILL LEARN:

How generalized stress-related dysregulation differs from clinical conditions involving cortisol excess or deficiency

Why cortisol testing should be anchored to a person's actual sleep schedule rather than the clock

Why a single random cortisol blood draw means almost nothing when assessing HPA axis function

How cortisol can shift from an elevated response to a lower, blunted response as stress and trauma persist

Why a low or flat cortisol curve in someone with trauma or PTSD does not automatically mean adrenal insufficiency

How chronic stress can disrupt the negative feedback loop that keeps cortisol regulated

The adaptogen with the strongest evidence for lowering morning cortisol

How chronic psychological stress is associated with measurably lower ovarian reserve

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

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

Today, I’m excited to connect with Dr. Tanya Beaubrun, a family medicine physician specializing in functional integrative medicine, and a certified wellness and transformational coach. Dr. Beaubrun is also a motivational speaker and the author of Held and Healed.

In our conversation, we discuss burnout and hormones, exploring how many women treat being busy as a badge of honor, and why it's important to reframe midlife and beyond. We unpack how the HPA axis regulates the body’s stress response, and look at metabolic health, the importance of advocacy, and the markers Dr. Beaubrun uses to manage her patients’ metabolic health. We also cover nutrition, Doctor TikTok, reframing menopause as power, and how this empowering time in women’s lives can help them come to terms with aging and longevity, and allow the younger generations to see what is possible.

Stay tuned for today’s delightfully personal and highly informative conversation with Dr. Tanya Beaubrun.

IN THIS EPISODE, YOU WILL LEARN:

Why burnout can often go unrecognized in high-functioning women

Dr. Beaubrun explains how she assesses metabolic health and the testing she uses

How hormonal decline in midlife can affect the way women experience stress

What the HPA axis is designed to do in the body

How women need to be listened to by their clinicians without judgment

The metabolic and cardiovascular changes that women experience in midlife

How Dr. Beaubrun helps women to focus on protein and nutrient density when they are busy

Why healthy eating does not mean you have to avoid all the foods you love

How healthcare providers can move from a paternalistic approach to a collaborative relationship with patients

Reframing menopause as a powerful stage of life

Bio:

Dr. Tanya Beaubrun is a Functional and Integrative Medicine physician, wellness educator, speaker and author of Held and Healed. After more than 30 years in medicine—and following her own journey through burnout and recovery—she now helps women reconnect with their health by addressing the root causes of stress, hormonal imbalance and metabolic dysfunction.

Through her signature More Joy Method®, Dr. Tanya combines evidence-based medicine with compassionate whole-person care, empowering women to realize they are not broken—they simply need the right support to heal, thrive and rediscover joy.

Connect with Cynthia Thurlow

Follow on X, Instagram & LinkedIn

Check out Cynthia’s website.

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

Connect with Dr. Tanya Beaubrun

On her website

Instagram

Dr. Beaubrun’s new book, Held and Healed

I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.

Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.

Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more.

Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.

IN THIS EPISODE YOU WILL LEARN:

How breastfeeding can delay menstrual cycles without causing infertility

Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors

Contraceptive options for younger women

The importance of understanding the side effects and implications of long-term oral contraceptives

The benefits of green leafy vegetables for fibrocystic breasts

Supplements for breast health

The potential drawbacks of mammograms

Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia

How trauma contributes to the dysregulation of the immune system and autoimmune conditions

Supplements for middle-aged women

How cold plunges and saunas benefit physical and mental well-being

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

Connect with Dr. Stephanie Estima

On ⁠Instagram⁠

On her weekly podcast, ⁠Better! With Dr. Stephanie⁠, where she explores the human potential, hormones, metabolism, and a life well-lived.

Get a copy of Dr. Stephanie Estima’s #1 bestselling book, ⁠The Betty Body:⁠ A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex

Previous Episodes featuring Dr. Stephanie

⁠Ep. 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima⁠

⁠Ep. 272 Understanding Women’s Health: Answering Your FAQs⁠ featuring Dr. Stephanie Estima

I am thrilled to welcome board-certified neurologist and six-time New York Times best-selling author Dr. David Perlmutter back to the Everyday Wellness Podcast for the third time. He is a fellow of the American Nutrition Association and serves on the board of directors. His most recent book is Brain Defenders.

In this conversation, we discuss microglia, the brain’s immune cells, and explore their role in immune regulation, metabolism, and immunometabolism. We also examine why brain health prevention needs to start decades earlier, environmental threats, emerging therapies, lifestyle influences, especially alcohol consumption, and current brain-health research.

Stay tuned for another invaluable conversation with Dr. David Perlmutter. I loved his latest book, which clarifies the role of immunometabolism — especially in midlife.

IN THIS EPISODE, YOU WILL LEARN:

How microglia support the neurons and nurture synaptic connections

Why microglia can shift from being supportive to becoming destructive

Dr. Perlmutter explains what immunometabolism means

How metabolic issues can affect brain health decades before any cognitive symptoms appear

Why Dr. Perlmutter considers exercise “brain medicine”

The value of aerobics and resistance training for supporting brain health

How chronic stress and environmental threats can affect brain health

Dr. Perlmutter shares practical ways to reduce environmental threats to brain health

The link between alcohol consumption and Alzheimer’s risk

What emerging research shows about GLP-1s and neurodegenerative diseases

Bio:

About Dr. Perlmutter:

Dr. David Perlmutter is a Board-Certified Neurologist and seven-time New York Times bestselling author whose work focuses on the intersection of neurology, nutrition, and brain health. A Fellow of the American College of Nutrition, he serves on its Board of Directors and on the Editorial Board of the Journal of Alzheimer’s Disease. His books, including the #1 bestseller Grain Brain, have been published in 32 languages and sold over a million copies. Dr. Perlmutter lectures globally at leading institutions and has been featured on major media outlets including 20/20, CNN, The Today Show, and Oprah. His contributions have earned him numerous national and international awards for clinical innovation and leadership. His upcoming book,⁠ Brain Defenders⁠, focuses on the pivotal role of microglia, the brain’s immune cells, in protecting, repairing, and reprogramming the brain for lifelong resilience, and is available now.

ABOUT THE BOOK: Brain Defenders

New York Times bestseller⁠ Brain Defenders⁠ reveals the powerful story of your brain's immune guardians (microglia) and how lifestyle choices can turn them into either fierce protectors or hidden saboteurs. The book directly challenges the notion that we now have meaningful treatments for diseases like Parkinson’s and Alzheimer’s. Despite FDA approval for drugs that reduce beta-amyloid, the book reveals that these drugs are not impactful and are actually profoundly dangerous. Packed with cutting-edge science and practical steps, Brain Defenders helps readers take charge of their long-term brain health and unlock lasting cognitive vitality.

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

Connect with Dr. David Perlmutter

⁠Brain Defenders⁠ Book

On his⁠ website⁠