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

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

Welcome to this week’s Midlife Minute.

Today I’m answering listeners’ questions related to acne, melasma, and neurotoxins.

Stay tuned for more!

IN THIS EPISODE, YOU WILL LEARN:

Why acne is usually hormonal even when blood work looks normal

The mechanism that lies behind the connection between sugar, dairy, and acne

The circumstances where blood testing is warranted for acne

How women can have acne and completely normal-looking labs and regular cycles, and still have PMOS-level hormone activity occurring

The value of screening for PMOS rather than just treating the skin

How melasma differs from acne

Two factors that cause melasma when both are present

Can Botox trigger autoimmune disease or cause autoimmune flares?

How to reduce the risk of problems when using Botox

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

Reference List: Acne, Melasma, and Neurotoxins

Acne References

A1. Elhassan YS, Hawley JM, Cussen L, et al. Society for Endocrinology Clinical Practice Guideline for the Evaluation of Androgen Excess in Women. Clinical Endocrinology. 2025.

A2. Bienenfeld A, Azarchi S, Lo Sicco K, et al. Androgens in Women: Androgen-Mediated Skin Disease and Patient Evaluation. Journal of the American Academy of Dermatology. 2019.

A3. Briganti S, Flori E, Mastrofrancesco A, Ottaviani M. Acne as an altered dermato-endocrine response problem. Experimental Dermatology. 2020.

A4. Reynolds RV, Yeung H, Cheng CE, et al. Guidelines of Care for the Management of Acne Vulgaris. Journal of the American Academy of Dermatology. 2024.

A5. Moradi Tuchayi S, Makrantonaki E, Ganceviciene R, et al. Acne vulgaris. Nature Reviews Disease Primers. 2015. (Sentinel reference for acne pathophysiology)

A6. Liu YT, Wang YW, Tu C, et al. Recommendations for managing adult acne and adolescent acne based on an epidemiological study conducted in China. Scientific Reports. 2024.

A7. Xia J, Ding L, Liu G. Metabolic syndrome and dermatological diseases: association and treatment. Nutrition & Metabolism. 2025.

A8. Cussen L, McDonnell T, Bennett G, et al. Approach to androgen excess in women: Clinical and biochemical insights. Clinical Endocrinology. 2022.

A9. Melnik BC, Schmitz G. Role of insulin, insulin-like growth factor-1, hyperglycaemic food and milk consumption in the pathogenesis of acne vulgaris. Experimental Dermatology. 2009.

A10. Chang J, Nock MR, Cohen JM, Bunick CG. Acne accounts for an almost 2.5-fold higher proportion of dermatology visits among adult females compared to adult males in the United States. PLoS One. 2022.

A11. Rao Y, Lei Z, Chen S, et al. Differential plasma proteome analysis reveals key proteins associated with insulin resistance in acne vulgaris patients. Scientific Reports. 2025.

A12. Roster K, Fleshner L, Karatas TB, et al. Menopause and Common Dermatoses: A Systematic Review. American Journal of Clinical Dermatology. 2026. (Shared reference, also cited in melasma section)

A13. Eichenfield DZ, Sprague J, Eichenfield LF. Management of Acne Vulgaris. The Journal of the American Medical Association. 2021.

A14. Costa CS, Bagatin E, Yang Z, et al. Systemic pharmacological treatments for acne: an overview of systematic reviews. Cochrane Database of Systematic Reviews. 2021.

A15. Hebert A, Thiboutot D, Stein Gold L, et al. Efficacy and Safety of Topical Clascoterone Cream, 1%, for Treatment in Patients With Facial Acne: Two Phase 3 Randomized Clinical Trials. JAMA Dermatology. 2020.

A16. Zaenglein AL. Acne Vulgaris. The New England Journal of Medicine. 2018.

A17. Teede HJ, Tay CT, Laven JJE, et al. Recommendations From the 2023 International Evidence-Based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. The Journal of Clinical Endocrinology and Metabolism. 2023.

A18. Yesiladali M, Unluhizarci K, Attar E, Kelestimur F. Where are we in the diagnosis and treatment of hirsutism? A narrative review. Reviews in Endocrine & Metabolic Disorders. 2026.

A19. Committee on Practice Bulletins, Gynecology. ACOG Practice Bulletin No. 194: Polycystic Ovary Syndrome. Obstetrics and Gynecology. 2018.

A20. Martin KA, Anderson RR, Chang RJ, et al. Evaluation and Treatment of Hirsutism in Premenopausal Women: An Endocrine Society Clinical Practice Guideline. The Journal of Clinical Endocrinology and Metabolism. 2018.

(See full list of references at https: https://www.cynthiathurlow.com/.

Today, I’m delighted to continue my conversation with Dr. Shivani Gupta about curcumin's science and its impact on mitochondrial and brain health. Dr. Gupta is the founder and CEO of Fusionary Formulas and the author of The Inflammation Code. She holds a master's degree and a PhD in Vedic sciences, and her dissertation focused on turmeric's role in inflammation, joint health, and cardiovascular health.

In this conversation, we explore Ayurvedic medicine and daily rituals, body types and the five elements, and how they shape how we navigate our lives. We also spend significant time discussing how to find balance in midlife and the rituals Dr. Gupta has found particularly impactful for midlife women.

This is another truly invaluable conversation with Dr. Shivani Gupta — one you will most likely want to revisit more than once.

IN THIS EPISODE, YOU WILL LEARN:

How much turmeric or curcumin you need to take daily to buffer inflammation

How curcumin supports the creation of new mitochondria as we age

Dr. Gupta explains how Ayurveda uses the Vata, Pitta, and Kapha body types to understand individual differences

How trauma or a major change can shift your Ayurvedic constitution

The shift toward Vata many women tend to experience during the perimenopause to menopause transition, and how that may show up

How to strengthen weak digestive fire

Dr. Gupta describes an Ayurvedic morning routine

The value of using dry brushing as a simple daily ritual to support circulation and lymphatic flow

The benefits of using abhyang massage as an Ayurvedic self-care ritual during menopause

How stress and dysregulation affect the vagus nerve

Bio:

Dr. Shivani Gupta is an Ayurvedic practitioner, turmeric researcher, and founder of Fusionary Formulas.

She holds a Master's degree in Ayurvedic Sciences and completed her PhD dissertation on turmeric, making her one of the world's foremost experts on its pharmacology and clinical application.

She is the author of The Inflammation Code, published by Hay House, bridging ancient Ayurvedic wisdom with modern inflammation science. Dr. Gupta is known for making complex science accessible without dumbing it down — her work speaks equally to the everyday health-conscious woman and to clinicians who want to go deeper.

***Use the code CYNTHIA for 15% off at FusionaryFormulas.com.

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. Shivani Gupta

On her website

Use the code CYNTHIA for 15% off at FusionaryFormulas.com

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Fusionary Formulas

The Inflammation Code (Book Website)

The Inflammation Code Podcast