Happy Wednesday, friends!
It’s another edition of WELLNESS WEDNESDAY, and this one has me extra excited because we’re combining so many of my favorite things:
WELLNESS + BOOKS + PODCASTS + COMMUNITY
The perfect combination 🙂 .
In 2024, I shared…
…an entire post on Cynthia Thurlow’s first book INTERMITTENT FASTING TRANSFORMATION.
You can (and should!) go back and read that post, but in a nutshell, in 2022, I really leaned into my own personal health and wellness more than ever before. I blogged in January 2024 a bit about the road that got me to that point, but I really, really didn’t want to just live, I wanted to live WELL. And listening to Cynthia Thurlow’s podcast, Everyday Wellness, was truly one of the driving forces for me not just wanting change but actually making changes.
I started listening to each new episode and by the time I had come home from Nantucket in 2023, I had gone back and listened to every.single.previous.episode. The wisdom, ideas, suggestions, products, and information that she and her expert guests share on each episode absolutely changed my life. She (and her guests) have a way of taking “medical” information and making it simple for the layman not just to process but implement.
Here I am, the oldest I’ve ever been, feeling the best I’ve ever felt. I absolutely give her credit for educating me via her podcast to take more ownership of my health, have better conversations with my providers, and make tweaks and adjustments in my life that have had profound results.
Needless to say, when Cynthia’s latest book was released this spring, I bought it immediately 😉 .
THE MENOPAUSE GUT is Cynthia’s latest book, and as you might have guessed, I LOVED IT!
This book is comprehensive, data driven, and covers so much more (in my opinion!) than just the gut or being in/approaching menopause all while being EASY TO COMPREHEND AND EXECUTE. This isn’t written like a medical textbook (heavens no!), it’s written like a girlfriend chatting with her other girlfriends.
But wait? I’m still not sure this book is for me?
Over the last few weeks, I have quoted it several times to both my husband and my kiddos…so if I can find application in it for a man and children, I’m betting YOU can too.
Of course, I want you all to buy the book and read every page yourself, but here are a few of my favorite details just in case you’re still on the fence…
YOU HAVE A GUT
I have had a gut my entire life and honest to goodness, it hasn’t been on my radar until recently. And then once it went on my radar, I can’t “un-think” about it.
This book dives deep into the gut and why we should be actively thinking about it, caring for it, and feeding it as it is connected to our brain. Personally, I’m really good at eating a lot of protein…I am not great at getting in fiber. This book has meal suggestions and an entire section of recipes that are easy and geared towards feeding your gut better. She even covers food sensitivities as well (something I know many of us are thinking about/dealing with).
YOU ARE THINKING (OR WILL BE!) ABOUT YOUR METABOLISM
Maybe it’s because I’m 44, but I feel like everyone I know is thinking about their metabolism. What worked for us in our 20s and 30s just doesn’t work the same in our 40s. This book dives into metabolic health markers, which labs you should be getting (and how to interpret them), and a whole big section on managing weight.
COMPREHENSIVE LISTS OF SYMPTOMS FOR SEX AND NON-SEX HORMONES
As you know, I’ve been on HRT now for over 12 years, and without a doubt, it has been the #1 best thing I have ever done for my health. Period. Full stop. Cynthia covers HRT in this book, but she also goes into specifics about other non-sex hormones too (like the thyroid!) and those are hormones I’m less familiar with. She even includes a list of symptoms for both underactive and overactive thyroid hormones, a list of symptoms for signs of insulin resistance, signs of dysregulated cortisol…it truly is invaluable information.
BONE HEALTH
Bone health is a big deal. I do not want to be a fragile senior adult, and I know that in order not to be…I have to work hard on it N-O-W. Bone health and our gut are connected, and she shares specifics on improving both with exercise, supplements, diet, decreasing our exposure to toxins…she covers it all.
DEALING WITH STRESS AND SLEEP
There are two entire chapters dedicated to stress and sleep. What I always appreciate about Cynthia’s podcast is that she doesn’t just offer information, but she gives personal, real life examples and shares practical ways we can improve. In these chapters, she speaks from her own experiences and those of her patients AND she really breaks down the specifics (not just what is REM sleep but why we need it and what happens when we don’t get it, etc).
You guys, I could truly go on and on. This book includes details on birth control, exercise training programs, supplements…it truly is a comprehensive book on health and wellness for everyone.
Two big, big thumbs up from me!
If you’ve not listened to her Everyday Wellness podcast before, here are just a few of my favorite episodes…
These are both on the same topic…
…but goodness, they’re both so good and very beneficial. After listening to these episodes, I did an entire blog post on this topic that you can read HERE.
I loved episode 476 as it’s a comprehensive look at so many of my favorite wellness topics.
After listening to this podcast episode, I did an entire blog post on this topic as well.
And I have sent episode 295 to more women than any other podcast episode I’ve ever listened to.
Okay, I hope I have you all thinking about your gut today, and I really hope many of you will check out Cynthia’s new book, THE MENOPAUSE GUT.
Don’t forget, I have an entire post on HEALTH & WELLNESS BOOKS that you should check out too.
Happy Wednesday, friends! I hope you all have a GREAT day! xx
Laura says
Thank you for sharing! I would be so curious and interested to read about a few meal ideas or examples of changes you’ve made based on this book!
Mix and Match Mama says
I am adding more protein and more fiber to every meal. For instance, I’m now adding kale or artichokes or spinach or arugula to all of my lunches just to bump up the fiber.
Leslie says
I’ve started having a cup of frozen raspberries every day. I had no idea how much fiber they contain, and it really helps hit that daily target of fiber intake. Plus, a great dessert substitute.
Elspeth Mizner says
This sounds like a great resource! I’m only in my mid 20s, do you have any wellness suggestions for a younger audience?
http://www.elspethsdaybyday.com
Mix and Match Mama says
Have you listened to any of her podcast episodes? I honestly think her episodes (and this book) speak so much to early prevention. This book would be a tremendous resource for a younger woman as she addresses so many relevant topics (birth control, bone health, food choices, sleep and stress!).
Sheaffer says
I guess you’re going to have to commit to just texting me tidbits of wisdom from the book, because you know there’s a super slim chance of me actually reading it.
Mix and Match Mama says
In the car tonight, I will give you a very detailed run down 😉 .
Stacey A says
I love her books and podcasts! Cynthia has helped me think of aging differently and positively. Thanks for sharing Shay!
Kay says
Well, this solved a problem for me-thank you for sharing! My youngest has about an hour commute each afternoon to crew practice and I have found audio books really help me “enjoy” this time more. I was trying to figure out my next listen, and here it is! I just downloaded the audio book. Always appreciate your health tips, Shay!
Mix and Match Mama says
A wonderful way to spend that commuting time!
Cynthia Thurlow says
Thank you, Shay! I so appreciate you sharing both of my books and podcast with your incredible community! I appreciate you!
Mix and Match Mama says
Thank YOU for all you’re doing for women and our wellness. xx
Claudia says
Shay thank you for this post. It is very informative and I’m so glad you’re keeping this conversation going. I am having trouble finding episode 432 of Cynthia Thurlow’s podcast.
Mix and Match Mama says
Try googling it! I bet it pops right up.
Rachel says
Cynthia pulled this podcast down. She did an entire episode on how the science in her episode 432 was biased. Would recommend her follow-up episode 510 (and please get a Mamogram!). I really appreciate her owning up to this!
Claudia says
Thank you. I have it scheduled for next month and looking forward to reading the book.
Arika says
Just ordered from my local bookstore!
Kristen says
Thanks for the rec! Just put on hold at my library and I can pick it up tomorrow!
Nicole says
I know she’s said lots of times how alcohol impacts your gut, sleep, everything – yet I do see that you’re able to find a happy balance. What’s your take on it and how do you balance it into your daily life, so it enhances your experiences and doesn’t take away. Teach me how you do it! 😉
Mix and Match Mama says
I guess it just doesn’t seem like something I think about right now as it’s not a part of my daily life. It’s an indulgence like ice cream or pizza to me…something I absolutely do from time to time but I embrace those moments and savor them. I might change my mind in the future (about any of those things or about gluten or dairy), but for now, they’re not in the forefront of my mind.
Sarah Shaneyfelt says
Definitely excited to buy this and read it this summer!!! I’m always thinking about how I can extend my health span and funny enough, I’ve been thinking A LOT about my kids’ gut microbiome and how I can work to restore theirs after antibiotic usage. Your post today reminds me that I should probably also think about my own gut microbiome!!!
Melissa says
I bought this at a book talk with the author Then, I got distracted by some other things & haven’t read it!
Thanks for the reminder to go back to it! She was very compelling in person and gave me a lot to think about!
Debra says
Thank you for this reminder. This has been on my to do list.
Ally says
I’ve been a silent follower for years, but have to say thank you for this book recommendation! As a 27 year old recent colon cancer survivor that is now post menopausal due to my treatment, I’m looking for all the menopause tips & tricks and this seems like it’ll be so helpful!
Mix and Match Mama says
Well goodness, I wish I could give YOU a hug! Please listen to her podcast as well. She has so many wonderful experts on. I learn so much and feel so empowered about my own health just from listening each week. Sending YOU so much love. xx
Jordan K says
Hi Shay! I’m a 31 year old mom of 3 and thanks to your emphasis on wellness I’ve kicked it into high gear in 2026! I’ve lost 12 pounds, been lifting weights and getting at least 10k steps in everyday (I feel great). I am definitely trying to take more steps towards my and my families wellness. I started listening to Everyday Wellness and it’s a plethora of good information, it’s quite fascinating. Would you find this book to be beneficial for someone in their early 30s? I am so thankful for you, your blog and your emphasis and care for our wellness!
Mix and Match Mama says
Wow! That is AMAZING!!! Good for YOU!!!! I absolutely think you would benefit from this book!
Tasha says
Hi Shay,
Thanks for sharing! For other readers, episode 432 was taken down due to some misinformation. Episode 510 would be a good resource for breast cancer screening information.
Christy says
Thanks for the recommendation. I ordered the book and listened to one of the Everyday Wellness podcasts yesterday! I am excited to read the book and learn a bunch!