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

Welcome to the latest Midlife Minute episode. Today, we’re talking about elimination diets, iron, and ferritin. I share my personal experience with prolonged antibiotic and antifungal use, clarify what the research actually says about restrictive diets, nutrient deficiencies, fatigue, and brain fog, and highlight why it’s essential to understand your iron status during the menopausal transition. IN THIS EPISODE, YOU WILL LEARN: Why elimination diets can be helpful in specific situations, but may not be appropriate for the long term How removing major food groups without a replacement strategy can cause unintended nutrient deficiencies Why some women become more reactive to certain foods during the menopausal transition How women’s protein requirements increase during perimenopause and menopause How low ferritin is often overlooked in women, even when they are experiencing fatigue and brain fog Why women’s iron status fluctuates during the perimenopause to menopause transition How some women experience significant symptoms long before anemia appears in their standard lab work 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 Links: 1. The Importance of Nutrition in Menopause and Perimenopause—A Review 2. Weight gain during the menopause transition: Evidence for a mechanism dependent on protein leverage 3. The gut microbiota in menopause: Is there a role for prebiotic and probiotic solutions? 4. Cognitive Performance in Relation to Systemic and Brain Iron at Perimenopause 5. Accelerated Increase in Ferritin Levels During Menopausal Transition as a Marker of Metabolic Health 6. Iron and Menopause: Does Increased Iron Affect the Health of Postmenopausal Women? 7. Iron deficiency in peri-menopausal women: Clinical considerations from an expert consensus 8. Cognitive Function in Peri- and Postmenopausal Women: Implications for Considering Iron Supplementation

Today, we have a sponsored episode featuring One Skin, a super high-value company I’ve worked with over the past two years. I'm joined today by Dr. Carolina Reis Oliveira, one of the CEOs and co-founders of One Skin. Dr. Oliveira holds a PhD in stem cell biology and tissue engineering. She has co-invented five patents and co-authored numerous scientific publications. She and her team are disrupting the outdated anti-aging skincare industry with their cutting-edge research on skin and longevity. In our conversation, Dr. Reis Oliveira shares her journey from receiving her PhD to co-founding One Skin. We explore the impact of cellular senescence and immunosenescence and how estrogen receptors in the skin change during perimenopause and menopause, increasing the rate of senescent cell accumulation. We discuss skin as a longevity organ and the research behind the OS-01 peptide, including how it supports the microbiome and blood flow, its exceptional results for increasing hair thickness, and how to use this peptide in skin, body, or hair care. We also cover the effects of sun and environmental exposures on skin aging, and Dr. Reis Oliveira discusses her current research on the influence of GLP-1s on stem cells and skin health. Stay tuned for a truly interesting and insightful conversation on the science of skin, longevity, and the latest research behind One Skin. IN THIS EPISODE, YOU WILL LEARN: What led Dr. Reis Oliveira and her team to focus on cellular senescence and skin as a longevity organ? What cellular senescence is, and why it becomes increasingly important during perimenopause and menopause How maintaining a healthy skin barrier and good hydration helps the skin recover from various stressors One Skin's research and product development process How Dr. Reis Oliveira's team measures the epigenetic signature of the skin to determine biological skin age The importance of supporting the barrier function across the entire body, and not just the face How stress, hormonal changes, and aging increase senescent cells within hair follicles, and how to support hair density and thickness Why protecting your skin from UV exposure remains an important part of healthy aging Investigating whether the OS-01 peptide could help support skin quality in people using GLP-1 medications How long does it typically take to see results with One Skin face, body, eye, and hair products Bio: Dr. Carolina Reis Oliveira Dr. Carolina Reis Oliveira is the CEO and co-founder of One Skin. She holds a Ph.D. in stem cell biology and tissue engineering, is a co-inventor of 5 patents, and a co-author of numerous scientific publications. She relocated from Brazil to Silicon Valley in 2016 to found One Skin, a fast-growing longevity company developing products to promote skin age reversal by targeting a central driver of aging, the accumulation of senescent cells. Carolina and her team are disrupting the outdated anti-aging skincare industry with their groundbreaking research around skin and longevity. 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. Carolina Reis Oliveira One Skin On TikTok Instagram

I’m excited to welcome Dr. Dave Rabin today. Dr. Rabin is a translational neuroscientist and board-certified psychiatrist who specializes in treatment-resistant PTSD, addiction, vagus nerve activation, and HRV as a biomarker. He is also the author of A Simple Guide to Being Alive, a thoughtful and helpful guide to supporting our health, and one of my favorite books in the last several years. In this episode, we explore the habitat crisis and why we cannot bully our nervous system into safety. Dr. Rabin explains trauma and support, healing from within, the role of anhedonia, and why the absence of pleasure is a physiologic issue rather than a moral one. We also discuss wonder, awe, and play; the importance of touch, intimacy, eye contact, oxytocin, and co-regulation; the role of psychedelics, medication, and psychotherapy in trauma healing, and how kindness toward ourselves and others can help activate the vagus nerve. Stay tuned for an insightful discussion on supporting your nervous system, healing from within, and rethinking what it means to be truly alive. IN THIS EPISODE, YOU WILL LEARN: Why Dr. Rabin believes we are facing a habitat crisis rather than simply a mental health crisis What happens when you try to bully your nervous system into safety How the vagus nerve helps shift the body from chronic stress into recovery Being blamed or unsupported after hardship can reinforce a victim mindset. Why medicine, technology, practitioners, and other tools should help activate your own healing rather than become something you depend on Wonder, awe, play, and pleasure may support the body's natural healing response. How human connection, oxytocin, co-regulation, and shared experiences support nervous system regulation and recovery How psychedelic-assisted therapy fits into trauma healing How medication can help stabilize people while healing begins Why being kind to yourself is an essential part of healing Bio: Dr. Davis Rabin Dr. David M. L. Rabin, MD, PhD, is a translational neuroscientist, psychiatrist, entrepreneur & inventor on a mission to cure mental illness. He has been studying the impact of chronic stress in humans for over 20 years, focusing on trauma, addiction, and human performance. Dr. Rabin is a Senior Research Scientist at the Institute for Human and Machine Cognition, the Chief Medical Officer and co-founder at Apollo Neuroscience, the Executive Director of The Board of Medicine Nonprofit Medical Board, and the Medical Director of The Apollo Clinic. In addition to hosting The Psychedelic Report and Your Brain Explained podcasts, Dr. Rabin regularly serves as an expert for news outlets such as The New York Times, Vogue, CBS News, The Washington Post, and The Wall Street Journal. In his spare time, he enjoys cooking, dancing, playing volleyball, sailing, and hiking with his wife, Kathryn, and their son, Sammy. 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. David Rabin On his website On social media: @DrDaveRabin The Psychedelic Report and Your Brain Explained Podcasts Dr. Rabin’s book: A Simple Guide to Being Alive

Today, I’m delighted to share a compilation of adrenal-centric discussions with experts Drs. Sonya Jensen, Carrie Jones, Scott Sherr, and Will Bulsiewicz, and geneticist Dr. Yael Joffe, Nurse Practitioner Heather Quaile, and Physician's Assistant McCall McPherson. In this masterclass, we explore the effects of generational silence and how the thrifty genotype impacts the likelihood of poor metabolic health outcomes over time. We define the GABAergic system and the effects of decreased progesterone in perimenopause, and examine how our immune and nervous systems are impacted in midlife. We discuss the impact of GABA cofactors, the connection between adrenal and thyroid health, how stress affects ovarian aging, and the impact of genetics on our lifestyle choices and responses. We also unpack shift work and circadian rhythm disruption, and their influence on the gut microbiome. Join us for today’s action - and information-packed, adrenal-centric podcast. I know you will enjoy listening to it as much as I enjoyed putting it all together. IN THIS EPISODE, YOU WILL LEARN: The impact of generational trauma on stress resilience and metabolic health across generations How famine exposure, family history, and cultural background could contribute to our metabolic and hormonal health How estrogen metabolism pathways can influence hormone balance and long-term health The importance of B vitamins, magnesium, amino acids, protein, and overall nutritional status for healthy liver function and detoxification How ongoing fight-or-flight activation can impair energy production and contribute to a cycle of worsening stress and fatigue How hormones, sleep, toxins, infections, and insulin resistance can influence mitochondrial performance The importance of optimizing thyroid and adrenal dysfunction together How chronic stress and adverse childhood experiences can influence ovarian aging How gut barrier dysfunction can contribute to chronic low-grade inflammation How genetics and epigenetics can affect our appetite, hormone metabolism, mood, and treatment responses 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 Cynthia’s Menopause Gut Book is on presale now! Cynthia’s Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Sonya Jensen On her book website: Heal Your Hormones, Reclaim Yourself Instagram Connect with Dr. Carrie Jones On Instagram Estrogen Detox Made Easy Hello Hormones with Dr. Carrie Jones - Podcast Connect with Dr. Scott Sherr On his ⁠website⁠ Troscriptions ⁠Health Optimization Medicine One Base Health⁠⁠ Connect with McCall McPherson On Modern Thyroid Clinic Instagram and TikTok Modern Thyroid and Wellness Podcast Thyroid Lab Guide Connect with Heather Quaile On her website Instagram Connect with Dr. Will Bulsiewicz On his website Connect with Yael Joffe On 3X4 Genetics Instagram Facebook Podcast Links: Ep. 559 Heal Your Hormones, Reclaim Yourself: Women's Health in Midlife with Dr. Sonya Jensen | Perimenopause, Menopause & Hormones Ep. 567 “Timing Is Everything” – The Best Way to Test Hormones, Cortisol & Thyroid for Real Answers with Dr. Carrie Jones BONUS: "The Sympathetic Spiral of Doom!” – The Fastest Way To Reset Your Nervous System & End Burnout with Dr. Scott Sherr Ep. 478 Thyroid Truths: Labs, Adrenals & Appetite Explained with McCall McPherson Ep. 498 Chronic Stress Is Aging Your Ovaries – The Shocking Link Between Trauma, Hormones & Menopause with Heather Quaile Ep. 537 The #1 Longevity Nutrient You’re Missing – How Fiber Supercharges Your Gut, Immunity & Sleep with Dr. Will Bulsiewicz Ep. 558 Your DNA Isn’t Your Destiny – The Most Actionable Way to Use Genetics for Weight Loss with Dr. Yael Joffe

Today, I am thrilled to connect with a friend and colleague, Nat Niddam. Nat is a certified holistic nutritionist and epigenetic coach, and host of the Longevity with Nat Niddam podcast. She has one of the most engaged professional and public communities focused on peptide education and longevity protocols. In today's discussion, we explain what peptides are and how they differ from HRT. We explore the differences between bioregulators and signaling peptides, clarify how peptides affect neurological and gut health, discuss beneficial peptides for muscle health and longevity, and examine the challenges surrounding peptide hype. We also explain why discernment is essential if you are considering peptides as part of a treatment plan with a licensed medical provider, and highlight specific topical peptides that can be helpful for aging skin. I look forward to having Nat back to continue our conversation about peptide therapies. IN THIS EPISODE, YOU WILL LEARN: What are peptides? How signaling peptides differ from bioregulators Why it’s essential to work with a knowledgeable practitioner when considering peptides Why sleep, hormones, stress levels, and gut health must be optimized before utilizing peptides How peptides can support recovery, muscle maintenance, and heavy training periods The importance of finding trustworthy practitioners and being skeptical of claims that sound too good to be true Peptide compounds that can help people recover faster between workouts Peptides and bioregulators that can support the immune system as we age Topical peptides that can support collagen, elastin, wound healing, and skin repair Bio: Nathalie Niddam Nathalie Niddam, a holistic nutritionist and longevity educator, is dedicated to helping us all live joyful, vibrant lives well into our 50s, 60s, and beyond. She shares strategies—from health tech to ancestral health, to peptides and more on her podcast, Longevity Podcast with Nathalie Niddam. She speaks internationally, sharing her deep expertise on bioregulators—leading-edge compounds with the power to awaken the body's innate rejuvenation systems. 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 Nathalie Niddam On her website Longevity with Nathalie Niddam (Podcast) On Instagram

Today, I am delighted to welcome Emily Sadri, a board-certified women’s health nurse practitioner and certified nurse-midwife, also trained in functional medicine. Emily is the founder of Aurelia Health, a private women’s health practice in the Van Aken district of Shaker Heights, Ohio, offering telehealth services specializing in hormone therapy and weight-loss support for women ages 35 to 55. As a leading hormone expert, she has built her practice around a hormones-first approach. In today’s conversation, Emily explains the differences between being a nurse practitioner and a midwife, and we discuss nurse practitioner training, scope of practice, professional support, anticipatory guidance, and the limitations of conventional midlife care. Emily also shares why she prioritizes precision-oriented, personalized care, the value of Mira monitoring for precision hormone replacement therapy management in perimenopause, key hormonal changes she sees in early perimenopause, the impact of cyclic, static, and physiologic dosing of HRT, the influence of progestin IUDs, trends in healthcare, and less common reasons why women in midlife tend to become weight loss resistant. Stay tuned for an insightful conversation on hormones, precision care, and supporting women through perimenopause and midlife. IN THIS EPISODE, YOU WILL LEARN: How women's health nurse practitioner training differs from midwifery, and how midwifery shaped Emily’s professional philosophy and ethics Why women need to take ownership of their health throughout every life stage The importance of moving beyond treating symptoms by using comprehensive lab work to identify broader hormonal and metabolic patterns The value of using Mira, an at-home hormone monitoring system, to follow hormone patterns throughout an entire menstrual cycle, rather than relying on isolated laboratory measurements Why Emily believes in looking at hormone patterns rather than progesterone decline or isolated estrogen levels when making hormone replacement therapy decisions How static, cyclic, and physiologic HRT differ, and why Emily believes physiologic dosing deserves greater consideration. Why treating hormones in isolation often fails to address the bigger picture, particularly during perimenopause The importance of women being fully informed when considering hormonal birth control and intrauterine devices Factors beyond sarcopenia, nutrition, sleep, and stress that could contribute to weight loss resistance Bio: Emily Sadri Emily Sadri is a Board Certified Women’s Health Nurse Practitioner, Certified Nurse Midwife, and hormone expert who founded Aurelia Health, a modern concierge telehealth company that serves women navigating perimenopause and menopause. Emily's areas of expertise include metabolic health, precision hormone care, and longevity medicine. Her mission is to advance comprehensive care in midlife, create a model that fills in the gaps where primary care is failing women, and to recenter care around the relationship AS the medicine. She resides in the Midwest with her husband, four children, and two dogs. 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 Emily Sadri On her website Instagram Aurelia Health

Today, I’m delighted to welcome Craig Emmerich as my guest. He's an electrical engineer and bestselling author who works closely with his wonderful wife, Maria. Craig has been following a keto diet for over 17 years and a carnivore diet for over six years to help him overcome chronic Lyme disease and inflammatory response syndrome. Focusing on the science of human nutrition, he has helped thousands of clients regain their health and vitality. In today’s discussion, we explore the principles of metabolic health, the role of ultra-processed foods, the bliss point, and the loss of nutrient density. We examine midlife changes in metabolic health and body composition, and highlight the critical importance of metabolic flexibility and adequate protein intake. Craig clarifies why body composition should be considered rather than the scale and explains how he determines carbohydrate tolerance. We also examine the research on the gut microbiome, the insulin-fat cell relationship, insulin resistance, fasting, and the protein-sparing modified fast as strategies for weight loss, and discuss leptin resistance, alcohol, the effects of cortisol and sleep on the hormone cascade, and troubleshooting women’s midlife challenges around HRT, hydration, electrolytes, and body composition shifts. Stay tuned for today’s informative discussion with Craig Emmerich, who has recently launched a new book, The Art of Metabolic Health, that he and his wife co-authored. IN THIS EPISODE, YOU WILL LEARN: The importance of consuming whole foods and prioritizing your protein intake How companies engineer foods to encourage overeating Why body composition matters more than the number on the scale How building and maintaining muscle helps to improve insulin sensitivity and metabolic health Why adequate protein intake is essential for maintaining and improving bone density How your carbohydrate intake should be tailored to suit your personal goals, health status, and your response to different foods How insulin resistance develops Why alcohol can interfere with fat loss efforts How inadequate sleep can worsen insulin resistance Bio: Craig Emmerich Craig Emmerich, who graduated in Electrical Engineering, has spent the last 16-plus years researching nutrition and working with thousands of clients alongside his wife, Maria Emmerich. He is an international bestselling author of “Keto: The Complete Guide” and “The Carnivore Cookbook”. He uses his knowledge of how our bodies work to help clients heal and lose weight, leveraging their biology to make it easier. Craig has helped hundreds of thousands of people regain their health and vitality with a strong focus on the science of human nutrition. Craig has been keto for over 17 years and carnivore for over 6 years to help treat his chronic Lyme disease and CIRS pain. 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 Craig Emmerich On his website

I’m delighted to connect with Dr. Catherine Clinton today. She’s a licensed naturopathic physician, author, and the Founder and Chair of the Quantum Biology Health Institute. With over 18 years of clinical and educational experience, she helps wellness seekers and healthcare practitioners understand health through a systems-based, quantum biology lens. Her work is dedicated to expanding our understanding of health by honoring the body’s intelligence and its relationship with light, water, and the environment. In today’s conversation, Dr. Clinton explains what quantum biology is and how light shapes circadian rhythms and hormone balance. We discuss the emerging science of structured water, grounding, fascia, mitochondrial health, and the gut's energetic environment, also exploring practical ways to support your health by paying attention to your body's relationship with its surroundings. Join us for a truly fascinating discussion on how light, water, energy, and environment can influence our health in ways we have never even considered. IN THIS EPISODE, YOU WILL LEARN: How quantum biology differs from conventional biology Why is natural morning light so important for our bodies? The disruptive effects of LED lighting Dr. Clinton explains what structured water is and the important role it may play in cellular function. How healthy mitochondria support cellular energy production, hydration, overall health, and longevity In addition to producing ATP, how the mitochondria can contribute to cellular hydration How the minerals in drinking water can help the water move into and around cells The value of grounding to support the electrical systems within the body Why fascia is increasingly viewed as an active communication network within the body Bio: Dr. Catherine Clinton Dr. Catherine Clinton, ND, is a licensed naturopathic physician, author, and the Founder and Chair of the Quantum Biology Health Institute. With more than 18 years of clinical and educational experience, she helps wellness seekers and healthcare practitioners understand health through a systems-based, quantum biology lens. While in naturopathic medical school, her diagnosis of two autoimmune conditions and Lyme disease reshaped her understanding of healing and led her beyond conventional models. Dr. Clinton has published in peer-reviewed scientific journals, teaches internationally, and maintains a small clinical practice in Eugene, Oregon. Her work is dedicated to expanding our understanding of health by honoring the body’s intelligence and its relationship with light, water, and the environment. 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. Catherine Clinton On her website Order a copy of Dr. Clinton’s book, Optimize, and get free bonuses

Today, I am thrilled to connect with Dr. Linda Bluestein, a board-certified anesthesiologist and integrative pain medicine physician specializing in Ehlers-Danlos Syndrome, hypermobility spectrum disorders, and related conditions, including POTS, mast cell activation, and chronic pain. In our discussion, we discuss the invisible illness problem and complex medical illnesses, and Dr. Bluestein shares how being diagnosed with EDS in her 40s prompted her to pivot her career to focus on what is missing in medicine regarding those complex illnesses. We explore different types of hypermobility conditions and why women are disproportionately more affected by those conditions than men. We clarify what hypermobility means, the cluster of EDS, POTS, and MCAS, what to do when you have unexplained multi-system symptoms, and how AI can be beneficial. We also examine pain science, hypermobility, sympathetic overdrive, kinesiophobia, anesthesia considerations in connective tissue disorders, and the impact of midlife transitions, HRT, medical gaslighting, nervous system regulation, movement, nutrition, and validation and hope for patients with complex medical illnesses. I am delighted to share this informative conversation with Dr. Linda Bluestein with the Everyday Wellness community, and look forward to having Dr. Bluestein back to explore this topic further. IN THIS EPISODE, YOU WILL LEARN: How patients with complex symptoms often go from specialist to specialist, yet none of them connect the dots. How patients tend to be blamed when treatments fail How POTS diagnosis is often based on heart rate changes, even though it’s not primarily a heart rate condition How dysautonomia affects multiple body systems How, apart from joint flexibility, hypermobility can also involve skin, tissues, organs, and multiple body systems. How EDS, POTS, and MCAS can overlap The value of AI tools for helping patients organize complex symptom histories How sympathetic overdrive and kinesiophobia can worsen chronic pain The impact of medical gaslighting Bio: Dr. Linda Bluestein Dr. Linda Bluestein is a board-certified anesthesiologist and integrative pain medicine physician who specializes in Ehlers-Danlos Syndromes, hypermobility spectrum disorders, and related conditions, such as POTS, mast cell activation, and chronic pain. She is the founder of Hypermobility MD and the host of the internationally recognized Bendy Bodies Podcast, where she bridges the gap between patients and clinicians by unpacking complex medicine through a pattern-based, whole-person lens. Dr. Bluestein is also an EDS patient herself, bringing both clinical expertise and lived experience to conversations about diagnostic delays, medical gaslighting, and compassionate, effective care. 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. Linda Bluestein Bendy Bodies Podcast Dysautonomia Support Network

I am honored to connect with Dr. Navaz Habib today. He is the Vagus Nerve Doc, a bestselling author, and host of the Health Upgrade podcast. In our discussion today, we look at what it takes to upgrade the vagus nerve, exploring how it is regulated, the role of vagal tone, and how it can be damaged with chronic stress. We examine the impact of allostatic load and dysregulation, and how midlife physiology compels us to proactively address our vagal tone. We cover the impact of acetylcholine and other neurotransmitters, and why key nutrients like choline and omega-3s are necessary for proper vagal tone, and we dive into hormetic stressors and safety, how HRV and vagal tone are assessed, and targeted strategies to enhance vagus nerve performance. Dr. Habib also discusses his Vagus Program, which provides tools to improve vagal tone. Stay tuned for this informative conversation with Dr. Habib. I look forward to inviting him back to continue the discussion. IN THIS EPISODE, YOU WILL LEARN: Dr. Habib describes the vagus nerve as the brake system of the autonomic nervous system, and explains how it connects to most major organs, working as a central communication highway What vagal tone is Dr. Habib frames allostatic load in the context of a combined stress burden How “little t” trauma influences vagus nerve function and creates stress response patterns later in life Why midlife can be a period of increased stress sensitivity and autonomic dysregulation The key biochemical drivers of vagus nerve signaling and immune regulation How diaphragmatic breathing can directly influence vagus nerve activity What HRV actually measures, and how to interpret it correctly A practical framework of small interventions to build long-term autonomic flexibility Bio: Dr. Navaz Habib Dr. Navaz Habib, aka "The Vagus Nerve Doc," is a best-selling author of 2 books - “Activate Your Vagus Nerve” and “Upgrade Your Vagus Nerve” and host of The Health Upgrade Podcast. After using functional medicine to overcome his own health challenges, Dr. Habib built Health Upgraded, an online health program implementing his VAGUS protocol, to guide parents and professionals to enhance their health by unlocking the healing power of the Vagus nerve to reduce the effects of stress and inflammation. 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. Navaz Habib On Instagram The Vagus Nerve Doc on YouTube Learn more about Dr. Habib’s Vagus Protocol and become part of the online community. Dr. Habib’s books: Activate Your Vagus Nerve and Upgrade Your Vagus Nerve