Leaky Gut, Brain Fog & Autoimmune Risk in Menopause with Cynthia Thurlow

What if the missing piece to your menopause symptoms isn't your hormones—but your gut? If you've been struggling with bloating, brain fog, fatigue, anxiety, constipation, inflammation, weight changes, or food sensitivities during perimenopause or menopause, this episode will completely change the way you think about women's health.
Brigid sits down with nurse practitioner, bestselling author, and host of the Everyday Wellness Podcast, Cynthia Thurlow, to explore why the gut microbiome may be one of the most overlooked drivers of hormonal health. Together they unpack how declining estrogen affects your gut, why chronic stress and modern lifestyles can worsen inflammation, and the simple nutrition and lifestyle strategies that help support your microbiome through every stage of midlife.
Whether you're navigating perimenopause, menopause, or simply want to protect your long-term health, this conversation is packed with practical, science-backed insights rooted in functional nutrition and the belief that food truly is medicine.
What You’ll Learn In This Episode:
Why gut health becomes increasingly important during perimenopause and menopause
How estrogen influences the gut microbiome
What the estrobolome is and why it matters for hormone health
The connection between leaky gut, inflammation, and autoimmune disease
Why gut health affects mood, anxiety, brain fog, and cognitive function
How the vagus nerve connects your gut and brain
Why blood sugar balance supports both gut and hormone health
Foods and lifestyle habits that damage the microbiome
How fiber, polyphenols, and plant diversity improve gut health
Why protein alone isn't enough for healthy aging
Practical strategies for reducing toxin exposure
The role of gluten, alcohol, stress, and sleep in chronic inflammation
Simple daily habits to improve gut health and support longevity
Timestamps:
00:00 Introduction to Cynthia Thurlow and the focus on women's gut health
01:25 Why gut health is crucial during menopause
02:25 Hormonal changes and their impact on the microbiome
04:03 Effects of antibiotics and toxins on gut health
06:23 Blood sugar, inflammation, and gut health
09:15 Gut-brain connection and neurological symptoms
12:30 Leaky gut and its role in autoimmune disease
16:14 Autoimmune conditions and microbiome health
17:42 Lifestyle factors affecting gut health in midlife women
21:03 Changing lifestyle and diet as hormones decline
23:19 Estrobilum and estrogen detoxification
27:16 Toxin exposure and microbiome health
34:27 Supporting microbiome diversity during menopause
38:22 The importance of fiber and plant diversity
43:15 Supplements and practical tips for gut health
47:06 Foods to avoid and inflammatory triggers
50:38 The impact of gluten and leaky gut
55:25 Stress management and vagus nerve stimulation
58:36 Reflections on lifestyle changes and menopause
01:00:17 Resources and ways to connect with Cynthia Thurlow
Resources & Links:
+ Watch the full episode on YouTube
+ Cynthia’s Website
+ Cynthia’s Instagram
+ Cynthia’s Facebook
+ Cynthia’s Twitter/X
+ Cynthia’s Youtube
+ Cynthia’s Podcast
+ Cynthia’s Substack
+ Join The Being Collective
+ Brigid’s Website
+ Brigid’s Instagram
If this episode helped you better understand the powerful connection between your gut and your hormones, be sure to subscribe, leave a review, and share this conversation with a woman who deserves to feel her best. Every review helps us reach more women with science-backed strategies rooted in functional nutrition and food as medicine.