Food-first fiber strategies

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