Gut Health, Hormones & Midlife Weight Gain — What Women Need to Know: Cynthia Thurlow, NP
Optimal Protein Podcast with Vanessa Spina
Vanessa Spina
4.6 • 795 Ratings
🗓️ 23 December 2025
⏱️ 88 minutes
🧾️ Download transcript
Summary
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In this episode of the Optimal Protein Podcast, Vanessa is joined by Cynthia Thurlow, nurse practitioner, bestselling author, and women's health expert, for a deep dive into why fat loss and muscle maintenance become more challenging during perimenopause and menopause.
Cynthia explains how hormonal shifts drive anabolic resistance, reduce blood flow and nutrient delivery to muscle, and accelerate changes in body composition. We discuss how to adapt intermittent fasting for female physiology, why over-fasting can backfire in midlife, and the critical role of protein intake in preserving lean mass.
The conversation also explores key insights from Cynthia's upcoming book, The Menopause Gut, including how gut health, inflammation, and hormonal balance are deeply connected—and why optimizing the microbiome can improve metabolic health, body composition, and overall vitality in midlife.
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Transcript
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| 0:00.0 | Welcome to the optimal protein podcast. I'm Vanessa Spina. Hello, my friends. Welcome back to the optimal |
| 0:07.5 | protein podcast. I'm your host, Vanessa. And today I'm thrilled to be joined by Cynthia Thurlow, |
| 0:13.5 | nurse practitioner, bestselling author, and women's health advocate. Cynthia has over 20 years |
| 0:19.7 | of clinical experience, has given two viral TEDx talks with |
| 0:24.0 | more than 15 million views, and is the host of the Everyday Wellness Podcast and someone I am |
| 0:30.0 | honored to call a friend. She is the author of the book Intermittent Fasting Transformation, |
| 0:35.1 | and she has a highly anticipated new book, The Menopause |
| 0:39.2 | gut, which explores the powerful gut hormone connection during perimenopause and menopause. |
| 0:45.9 | In this conversation, we dive deep into what really drives the body composition changes |
| 0:52.2 | in midlife from hormonal shifts and anabolic resistance |
| 0:56.5 | to changes in blood flow and nutrient delivery. And we talk about the strategies that Cynthia |
| 1:02.8 | uses herself with her patients and promotes, including optimizing protein intake, supporting gut health, |
| 1:09.9 | and how to approach hormone replacement therapy |
| 1:13.0 | in a way that improves not just symptoms, but also long-term health outcomes. So if you've |
| 1:18.9 | ever wondered why fat loss feels harder after 40, how to overcome anabolic resistance, |
| 1:24.9 | or how gut health connects to inflammation, immunity, and hormones |
| 1:29.4 | during menopause. This episode is packed with science and actionable takeaways that you |
| 1:35.5 | won't want to miss. I can't wait to get into this episode with Cynthia and we will jump right in |
| 1:40.7 | after this quick break. The leading longevity supplement just got more delicious. |
| 1:47.6 | Timeline, the number one doctor-re recommended Eurolithin A supplement has just launched their |
| 1:52.5 | brand new mitopure gummies, and they are the tastiest way to support your energy, strength, |
| 1:58.3 | and healthy aging. Each serving of these vegan sugar-free |
... |
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