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.
👉 Want to stay up to date with the latest research on metabolic health and metabolic psychiatry? Sign up for our newsletter to stay informed: metabolicmind.org/about-us/newsletter/
🔎 Have questions about how to apply metabolic therapies effectively? Submit them at metabolicmind.org/questions to be featured in a future Metabolic Mailbag episode.
#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/
Free CME Clinician Trainings:
Are you a clinician who would like to learn more about the science behind these therapies and how to implement them in practice? Earn CME with our growing library of courses from some of the top experts in the field including Dr. Chris Palmer, Dr. Georgia Ede, Dr. Matthew Bernstein, Dr. Mariela Glandt, Dr. Deanna Kelly, Dr. Julie Milder, Dr. Zoltan Sarnyai, and Dr. Bret Scher with more coming soon.
Our courses have been made FREE by grants from Baszucki Group, so we can spread these powerful therapies as widely as possible. Earn CME/CNE credits:
Follow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry.
Learn more about metabolic psychiatry and find helpful resources at https://metabolicmind.org/
About us:
Metabolic Mind is a non-profit initiative of Baszucki Group working to transform the study and treatment of mental disorders by exploring the connection between metabolism and brain health. We leverage the science of metabolic psychiatry and personal stories to offer education, community, and hope to people struggling with mental health challenges and those who care for them.
Our channel is for informational purposes only. We are not providing individual or group medical or healthcare advice nor establishing a provider-patient relationship. Many of the interventions we discuss can have dramatic or potentially dangerous effects if done without proper supervision. Consult your healthcare provider before changing your lifestyle or medications.