Episode Details

For many women, the wellness strategies that carried them through their 20s and 30s can start to backfire in perimenopause. Changes in hormones, muscle mass, insulin sensitivity, sleep, and stress can make midlife feel like a completely different metabolic landscape.

In this episode of Metabolic Mind, Dr. Bret Scher speaks with nurse practitioner Cynthia Thurlow about why perimenopause can act like a metabolic stress test. They explore how midlife can change the way women respond to carbohydrates, fasting, exercise, meal timing, and other strategies they may have relied on for years.

As Women’s Health Month brings more attention to the health challenges women face across different stages of life, this conversation focuses on one that is still too often misunderstood: the metabolic transition through perimenopause and menopause.

They cover:

• How perimenopause can affect insulin sensitivity and body composition
• Why preserving muscle becomes increasingly important in midlife
• The roles of sleep, stress, protein, meal timing, and strength training
• How intermittent fasting may need to change across the menstrual cycle and menopause
• When ketosis may help with metabolic symptoms, and why some women may benefit from more dietary flexibility
• How PMDD and severe PMS may relate to the perimenopause transition
• Where hormone replacement therapy may fit into an individualized plan
• The potential role of GLP-1 medications alongside lifestyle changes
• Why fiber and the gut microbiome deserve more attention during menopause
• Simple steps women can take now, including walking after meals, improving sleep, and staying well hydrated

Cynthia’s message is that while midlife can bring meaningful metabolic and hormonal changes, with the right support, there are practical ways to adjust nutrition, exercise, sleep, and other strategies to support overall health and wellbeing.

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#Menopause #Perimenopause #MetabolicMind #KetogenicTherapy #WomensHealth

Expert Featured:

Cynthia Thurlow, NP

• https://www.cynthiathurlow.com/
• https://www.instagram.com/cynthia_thurlow_/?hl=en
• https://www.youtube.com/cynthiathurlow
• https://www.linkedin.com/in/cynthia-thurlow/
• https://x.com/_CynthiaThurlow
• https://podcasts.apple.com/us/podcast/everyday-wellness-midlife-hormones-menopause-and/id1435214303
• https://cynthiathurlownp.substack.com/

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