episode #351

Navigating Female Hormones, Metabolism, Sleep & More with Cynthia Thurlow


Cynthia Thurlow and Dr. Stephanie answer questions from both of their communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking.

They also 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, favourite supplements tailored for perimenopause and menopause, hormesis, and much more. Dr. Cynthia’s insights are as enlightening as ever, making this Ask Me Anything episode a must-listen for anyone on a journey toward optimal well-being.

Episode Overview:

0:00 Intro
2:06 Strategies for Managing Sleep with a Breastfeeding Baby
7:52 Morning Routine for Moms vs. Perfect Morning Routine
16:28 Awareness and Observational Data for Infertility Journey
Choosing the Best Contraceptive for Younger Women
Different Types of Contraceptives and Potential Side Effects
Lack of Informed Consent for Contraception Options
Detoxification: Importance of Green Leafy Vegetables and Fiber Intake
38:11 Understanding Estrogen Metabolism and Liver Detoxification
Stimulating, Not Annihilating: Finding the Right Intensity
45:47 Finding the Balance Between Pushing Yourself and Overdoing It
Dealing with Increased Hunger During the Luteal Phase of Training
Listening to Your Body and Feed It During Luteal Phase
Experiment with Pre-Workout Meals and Coffee for Better Performance
57:19 Whey Protein and Creatine for Muscle Maintenance
1:01:03 Omega-3 and Other Key Supplements
Hormesis and Middle-Aged Women: Stress Tolerance and Benefits
Cold Plunge: Grit and Mental Resilience


Cynthia is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.

Resources mentioned:

Dr. Shanna Episode

Felice Gersh episode

Connect with Cynthia on:

Cynthia’s Website
Cynthia’s Book on intermittent fasting

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I’m Dr. Stephanie

Part geek, part magic, and all the way passionate about being a well-lived woman.

I want to throw my grandkids in the air in my 70’s. I want to be squatting even more weight than I am now, and putting my OWN luggage in the overhead bin. Sound like weird goals? For me these are just some of the little things that represent a life well-lived.

My health is MY job – I’ll be damned if I rely on luck, ‘good genes’ or a cocktail of drugs that over promise and under deliver.

The Betty Body is my first book-baby, and a collection of what I’ve learned after thousands of clinical hours, hundreds of conversations with the world’s top experts, and most importantly…

This book is an outline of what took ME from “rock-bottom health” at 38, to being my own version of a Betty in my perimenopausal mid 40’s. A woman who is physically strong, full of energy, enjoys mental clarity, great sex and a joyful family life. Is it all roses? Of course not. But I have the stamina and tools to deal with the push and pull of life so that it doesn’t turn into chronic stress.

I want this for you too. Let’s go Bettys!