The Thyroid Fixer Podcast, Ep. 553 – What You're Doing To Destroy Your Body in Midlife

Host: Dr. Amie Hornaman
Guest: Carol Cabino
Release Date: August 19, 2025

Episode Overview

In this episode, Dr. Amie Hornaman welcomes fitness coach Carol Cabino for a conversation centered on the most common self-sabotaging habits women adopt in midlife that harm their bodies—especially during perimenopause and menopause. The discussion spans nutrition, alcohol, protein intake, processed foods, exercise, and practical strategies for thriving throughout hormonal transitions. Both bring personal and professional perspectives, offering tough love, actionable advice, and science-backed tips to help listeners regain their energy, health, and sense of empowerment.

Key Discussion Points & Insights

1. The Midlife Metabolism Challenge

• Audience: Women in perimenopause/menopause, but valuable for younger listeners too.
• Message: Hormonal shifts dramatically change how your body responds to food, alcohol, and exercise—what worked in your thirties doesn’t work in your forties, fifties, and beyond.

2. Nutrition Pitfalls in Midlife

Lack of Quality Protein ([07:16])

• Carol: “The first thing that I see...is a lack of adequate quality protein, and that's number one.”
• Most women eat only 30–40g protein/day, which is insufficient for muscle support and metabolism, especially with age.

Off-Balance Macronutrients

• Carol: “What I'll see is very high carbohydrates or high carbohydrates and fats with very low protein...or the sources they're choosing are not the best ones.”
• Overreliance on processed carbs and fats, under-eating protein.

Alcohol’s Hidden Dangers ([08:30])

• Under-tracked in food diaries.
• “Your body will literally stop the fat burning process when you drink that one glass of alcohol.” - Dr. Amie ([09:36])

3. Alcohol – The Silent Saboteur

How Alcohol Derails Progress ([09:36–13:06])

• Any alcohol consumed is metabolized by the body first—fat burning and food processing go on hold.
• Dr. Amie: “That one glass of wine every night might be sabotaging all of your efforts.”
• Effects can linger for up to 24 hours after drinking.

Physical and Mental Health Effects ([11:19])

• Carol: “It is linked to...six or seven different cancers. It is linked to the shrinking of the brain and dementia, Alzheimer's...The bloating, the redness in the cheeks, all of those things.”

Personal Stories of Stopping Drinking ([12:12–16:46])

• Both Carol and Amie stopped drinking; not driven by 'rock bottom' moments, but an accumulation of health, cognition, and family history (especially Alzheimer’s risk).
• Carol: “People often assume when you quit drinking that you have a rock bottom moment, and that's just not the case. It's like the only substance that we have to justify stopping, you know?” ([12:49])
• Both noticed immediate improvements in skin and decreased bloating.

Aging, Hormones, and Alcohol Tolerance

• As we age, we metabolize alcohol less efficiently; even small amounts disrupt sleep and cause next-day brain fog ([20:34]).
• Hormonal decline (estrogen, testosterone, and progesterone) heightens negative effects, including anxiety, depression, and sleep disruption.

4. Sleep, Blood Sugar & Weight Loss

Alcohol-Disrupted Sleep and Blood Sugar ([24:27–27:05])

• Alcohol drops blood sugar at night, triggering poor sleep and potential wake-ups (even if not conscious).
• Impaired sleep leads to hunger hormone dysregulation (ghrelin and leptin), driving cravings for refined carbs and sugars.

5. The Protein Imperative in Midlife

Why Protein Matters More as We Age ([30:25–32:38])

• Absorption and utilization of protein decreases with age; intake must increase to maintain muscle mass.
• Carol’s guideline: 0.7 to 1g protein per pound of ideal body weight; for herself, 120g/day ([31:21]).
• Many women have a “mental aversion” to protein, craving carbs instead.

Practical Tips: Gradual Increase & Protein Powder Use ([32:38–35:35])

• Add 10g at a time, e.g., one more ounce of chicken.
• Protein powders are OK as supplements (not as the main source); opt for clean forms like beef isolate or bone broth proteins. Avoid whey, as it may spike insulin and cause digestive upset, especially in women.

6. Debunking Diet Myths: Meal Frequency

Myth: Eat Every 2 Hours ([36:19–38:06])

• Frequent eating disrupts digestive rest and spikes insulin, making fat loss challenging.
• Three meals a day plus a protein shake is practical for most women.

7. Fasting and Hormonal Changes

• 12-hour overnight fast is reasonable for everyone.
• 16-hour fasts only when appropriate: depends on stress, sleep, exercise, and individual needs ([38:36–41:25]).
• For metabolically unhealthy women, intermittent fasting (14–16h) can be a tool, but not at the expense of adequate protein.
• Context: Cancer, illness, or stress may require individualized approaches.

8. Processed Foods & Hidden Sugars

Why Processed Foods Hurt More Than Your Waistline ([42:46–48:30])

• Beyond weight gain, “Frankenstein chemicals” in processed foods undermine cellular health.
• Beware “healthy” label claims—protein pizzas, bars, etc. still contain hidden sugars and inflammatory oils.

Label Reading Basics ([47:05–48:30])

• Look for minimal ingredients, avoid unpronounceable list.
• Watch for “added sugars”; labels now show this info.

9. Exercise Strategies for Midlife

Common Fitness Mistakes ([49:02])

• Random, unstructured workouts (“run over here and do a bicep curl, then walk on the treadmill”) waste effort.
• Too much HIIT or daily intense classes spike cortisol.
• Not enough recovery: “I find in my 60s I'm requiring more recovery than I did in my 50s.” – Carol ([50:47])

Best Practice: Intentional Strength Training & Daily Movement

• Plan workouts, prioritize strength training, and include rest.
• Move daily—walks, yoga, or light activity, not just gym time.
• Sitting all day, even with a workout, signals the body to “shut off fat burning mechanisms” ([52:22]).
• “We all know that person that fidgets...there's something to be said about that moving around.” – Carol ([54:04])

10. Top Three Tips for Midlife Fitness ([54:22])

Carol’s advice:

1. Track and Increase Protein: “Track your food...Don't judge it...Just look at it and go, oh, okay, I'm only getting 40 grams of protein. What can I do to increase that?”
2. Strength Train: “Absolutely fundamental. The science behind it, the research. We could go on and on...”
3. Assess Your Relationship with Alcohol: “Just take a look at it. It doesn't mean you have to completely stop drinking...just visit that.”

Notable Quotes & Memorable Moments

• “The body is going to metabolize the alcohol first because it is...a toxin. So that means fat burning...goes on the back burner.” — Carol ([08:30])
• “That one glass of wine every night might be sabotaging all of your efforts.” — Dr. Amie ([09:36])
• “It's like the only substance that we have to justify stopping, you know?” — Carol ([12:49])
• “[When] looking at the label and half of it you can't pronounce...probably not the best choice.” — Carol ([47:05])
• “When you're just sitting, your body thinks it's asleep, so it shuts off the mechanisms for fat burning.” — Carol ([52:58])

Timestamps for Major Segments

• [07:16] – Biggest nutrition mistakes for women 40+
• [09:36] – How alcohol halts fat burning
• [12:12] – Carol’s personal decision to stop drinking
• [16:03] – Immediate skin/health benefits after quitting alcohol
• [19:08] – Alcohol as both stimulant and depressant
• [20:34] – Declining alcohol tolerance with age
• [24:27] – Alcohol, sleep disruption, and blood sugar
• [30:25] – Why midlife requires more protein
• [36:19] – The myth of eating every 2 hours
• [38:36] – Fasting for women in perimenopause/menopause
• [42:46] – Hidden dangers of processed foods
• [47:05] – Reading labels and avoiding added sugars
• [49:02] – Top workout mistakes in midlife
• [52:58] – Why movement throughout the day matters
• [54:22] – Carol’s 3 essential midlife health tips

Resources Mentioned

• Facebook Group: “Just Fix Your Thyroid” – Dr. Amie’s private group for thyroid/lab/hormone Q&A.
• Book: This Naked Mind by Annie Grace (helps examine your alcohol use)
• Carol Cabino’s Free Guide: Five Quick Workouts for Women (link in show notes)
• Carol’s Website: carolcabino.com
• Instagram: @carolcabino

Tone & Style

Conversational, supportive, honest, with a blend of science and “tough love.” Both Dr. Amie and Carol are encouraging yet direct—motivating listeners to take control of their health, dispelling myths without shaming, and sharing real-life stories of struggle and triumph.

Summary for New Listeners

If you’re feeling stuck with weight gain, fatigue, brain fog, or think your body “just isn’t the same” in your forties and beyond, this episode offers essential, actionable advice. Whether it’s rethinking alcohol, rebalancing your macros, getting enough protein, moving intentionally, or just making one better choice at a time, Dr. Amie and Carol remind you: it’s always possible to take steps toward feeling great at any age.