Ep. 569 "Fiber Is A Hormone Regulator!” – The Surprising Way To Stabilize Blood Sugar & Stop Cravings | Menopause, Perimenopause & Gut Health

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

Cynthia Thurlow

Science, Life Sciences, Health & Fitness, Nutrition, Alternative Health

4.7 • 1.2K Ratings

🗓️ 19 March 2026

⏱️ 24 minutes

🔗️ Recording | iTunes | RSS

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Summary

Welcome to this week’s Midlife Minute episode. Today’s podcast kicks off a three-part series exploring the fiber gap in midlife. Although fiber is neither glamorous nor trendy, and not particularly exciting, it is one of the most powerful tools we have to support our metabolism, gut health, and hormones in midlife. Stay tuned for more! IN THIS EPISODE, YOU WILL LEARN: Fiber is critical for women in perimenopause and menopause! How the insufficient fiber intake of the average American may be increasing the prevalence of colorectal cancer in younger individuals How fiber affects gut motility, blood sugar stability, cholesterol levels, and satiety Why fiber is not only for digestion but also for metabolic and hormonal regulation How fiber supports our gut health How fiber can help in reducing factors associated with increased autoimmune risk Some common misconceptions about fiber debunked Practical tips for improving your fiber consumption 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 Download Cynthia’s 10 Fiber-Rich Carbohydrates that Support Midlife Metabolism List HERE. Research Links Relation of dietary fat and fiber to elevation of C-reactive protein Cholesterol-lowering effects of dietary fiber: a meta-analysis The effect of fiber on satiety and food intake: a systematic review The emergence of the metabolic syndrome with menopause The effect of dietary fat and fiber on serum estrogen concentrations in premenopausal women under controlled dietary conditions From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease Dietary fiber and body weight

Transcript

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0:00.0	Welcome to Everyday Wellness Podcast.
0:04.0	I'm your host, Nurse Practitioner Cynthia Thurlow.
0:07.0	This podcast is designed to educate, empower, and inspire you to achieve your health and wellness goals.
0:13.0	My goal and intent is to provide you with the best content and conversations from leaders in the health and wellness industry each week and impact
0:22.0	over a million lives.
0:29.3	This is the start of a new Thursday series called The Midlife Minute that is really designed to address listeners questions in a little
0:40.3	bit longer length of time and or deeper dive into topics. Ideally, we're going to keep these
0:46.7	podcasts under 20 minutes. Occasionally, we may go over to 30, but I'm trying to reinforce
0:53.0	some key concepts and ensure that I'm addressing listeners
0:58.3	questions in a way that's really helpful.
1:00.9	So the questions that I will be addressing topics are going to be items that I'm being
1:05.3	asked over and over and over again.
1:07.0	I hope you enjoy this series.
1:08.5	Please share with your friends.
1:10.2	And as you know, you can always
1:11.9	send your questions to support at cynthiathurlow.com. I appreciate each and every listener.
1:21.3	This is the Midlife Minute. This is going to be a fiber-centric series. This is number one in the series of three,
1:31.1	the fiber gap in midlife. Now, let me be really clear. I jokingly say this, but I mean this.
1:37.2	Fiber is the new F word. It's not glamorous. It's not trendy. It's not particularly exciting,
1:42.2	but it's one of the most powerful tools
1:44.3	we have for supporting our metabolism, gut health, and hormones in midlife.
1:49.6	Now I have a lot of patients that will tell me I don't tolerate any fiber.
	...

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