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Nurse practitionerEveryday Wellness hostAuthor

You're not stuck. You're in a new phase of life.

I'm Cynthia Thurlow, a nurse practitioner who spent nearly 20 years in emergency medicine and cardiology. Now I help women in perimenopause and menopause navigate this phase with science, soul, and strategy.

or start with the latest episode

Cynthia Thurlow holding her book The Menopause Gut
New book
Now available

The Menopause Gut

Balance Your Microbiome to Reclaim Your Health in Midlife and Beyond

Publisher
Avery / Penguin Random House
Published
April 2026
Training
Johns Hopkins

BSN and MSN

Clinical
~20 years

Emergency medicine and cardiology

Podcast
768

Episodes of Everyday Wellness

Books
2

Avery / Penguin Random House

Stage
TEDx

Two-time speaker, one viral talk

Advanced training

Advanced certifications in functional nutrition, endocrinology and gastroenterology, plus continuing education in menopause care.

University of South Florida Morsani College of Medicine, Personalized Medicine: Endocrinology Heather Hirsch Academy: Women's Hormone Therapy Specialist Heather Hirsch Academy: Mastering the Musculoskeletal Syndrome of Menopause
As featured on
ABC Business Insider Yahoo Finance KTLA The CW The Megyn Kelly Show Good Day New York TEDx
Start here

Where are you right now?

Pick the one that sounds most like you. Each path gives you an episode to start with, something to read, and a sensible next step.

Everyday Wellness podcast

The episode index

Midlife hormones, menopause and science for women 35+. Expert conversations plus my short solo Midlife Minute episodes, about twice a week. Here are the most recent.

From my Midlife Minute notes

Short answers to the questions you send me most

Midlife Minute is my solo format. I take the questions my community sends in and answer them directly. These points come straight from the show notes.

Gut healthEp. 629

The gut's role in hormones, metabolism and immunity

  • How the gut microbiome and estrogen work together, and the importance of supporting both
  • How the estrobolome helps recycle estrogen, and why its function could decline during menopause
  • How poor sleep, blood sugar instability, histamine issues, and dysbiosis tend to be interconnected
Listen15 min
Hormone therapyEp. 624

HRT: timing, safety and treatment

  • Women can still benefit from HRT later in menopause
  • The importance of working with a knowledgeable prescriber when making hormone replacement therapy decisions
  • How progesterone tolerance can vary from one woman to another
Listen28 min
Heart healthEp. 643

What menopause does to Lp(a) and cholesterol

  • How total cholesterol, LDL, and ApoB tend to rise most steeply around the final menstrual period
  • Why women should have their Lp(a) checked both before and after menopause
  • Why I recommend including ApoB when checking your lipids during the perimenopause window
Listen41 min

Education, not individual medical advice. Bring these questions to your own practitioner.

Cynthia Thurlow in a navy blazer by a window
About Cynthia

I started in the ER. A hospital bed changed what I teach.

I wanted to get to root causes before women ended up in emergency care. Then my own health made the point for me.

  1. Training

    I earned my BSN and MSN at Johns Hopkins University.

  2. Nearly 20 years

    I worked as a nurse practitioner in emergency medicine and cardiology, then trained in advanced nutrition and functional testing.

  3. 2019

    Flying home to Washington DC from Hawaii with my husband, I ended up in the hospital with a ruptured appendix and an inflamed colon. I was there 13 days. My two boys kept me going.

  4. 27 days later

    I gave my TEDx talk on intermittent fasting. It went viral.

  5. Today

    I teach midlife women through Everyday Wellness, two books, my programs and The Midlife Pause™.

“I do not believe nor do I support the limiting belief that women have to accept weight gain as a normal function of aging.”Cynthia Thurlow, NP

Cynthia has changed my life through her programs, through her guests and podcasts, through her product and supplement recommendations, through her food guides, through her safer home tips. […] It will be your greatest gift to yourself to make the decision to work with Cynthia.
Mandy H.
Books

Two books on how midlife changes the rules.

Both are published by Avery, an imprint of Penguin Random House.

The Menopause Gut book cover, held by Cynthia
New · 2026

The Menopause Gut

Balance Your Microbiome to Reclaim Your Health in Midlife and Beyond

Publisher
Avery / Penguin Random House
Published
April 2026
ISBN
9780593855195

How your gut and your hormones affect each other in perimenopause and menopause: fiber, circadian rhythm, gut barrier health, HRT literacy and bone.

Buy The Menopause Gut Free Gut Guide
Intermittent Fasting Transformation
The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging
Cynthia Thurlow, NP
2022

Intermittent Fasting Transformation

The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging

Publisher
Avery / Penguin Random House
Published
2022
ISBN
9780593419311

An individualized 45-day fasting plan matched to your hormonal stage, whether you're still cycling, in perimenopause, or past menopause.

Buy Intermittent Fasting Transformation IF:45 programs
Programs

When you want structure and support.

Group programs, self-paced courses and one-on-one work, for when you want more than an episode.

Cynthia Thurlow seated in a bright room
Group program

The Midlife PAUSE™

My group program for women in perimenopause and menopause, with an optional lab-testing add-on.

Explore Midlife PAUSE
Self-paced

IF:45 Reset Program

The fasting framework from Intermittent Fasting Transformation, as a guided program.

See IF:45 Reset
Masterclass

Intermittent Fasting Masterclass

A focused class on intermittent fasting for women.

See the Masterclass
For practitioners

IF:45 Coaching Certification

For coaches and clinicians who want to teach my fasting approach.

See the certification
The Midlife Pause Creatine+ pouch
The Midlife Pause™ supplements

A foundational supplement, formulated for women in midlife.

The Midlife Pause is my supplement line. Creatine+ is formulated specifically for women in midlife. As I often say on the podcast, women make less creatine than men and have less storage, so it deserves a place in the conversation about muscle, brain and energy.

“It is probably the most important supplement in my supplement stack without question.”Cynthia, on creatine
Explore Creatine+ Visit the shop

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

A selection of Cynthia Thurlow's guides shown on tablets
From Cynthia's guide library
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Speaking & media

On stage and on air.

I speak about midlife metabolism, intermittent fasting, the gut and hormone health for conferences, companies and communities.

Cynthia Thurlow standing against a white wall
TEDx

Intermittent Fasting: Transformational Technique

My viral TEDx talk, given 27 days after I left the hospital in 2019.

Television & press

Where you may have seen me

  • ABCTV
  • FOX5 & KTLATV
  • The CWTV
  • The Megyn Kelly ShowShow
  • Entrepreneur & MediumWeb

Invite Cynthia to speak

Keynotes, panels and podcast interviews on women's midlife health.

Send a speaking inquiry
Newsletter on Substack

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768 episodes and counting

Whatever you're working through, there's probably an episode for it.

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