Everyday Wellness with Cynthia Thurlow ™

I am delighted to connect with Shawn Stevenson for the first show of 2023! Shawn is the host of the prolific Model Health Show. He is also a Nutritional Scientist, an author, and a father.

Shawn was a top-tier athlete when he was in high school. At fifteen, his hip broke while running a 200-meter time trial. He had some standard of care, but nobody ever asked how an apparently healthy kid broke his hip while running. Two years later, he went to college. Soon after that, he got diagnosed with degenerative disc disease.   

In this episode, we get into how his background influenced his career path. We discuss fast food economies, ultra-processed food, the impact of subsidized food on our health, the gut microbiome, and the danger of seed oils. We dive into metabolic switching, the vagus nerve, and how it impacts food absorption and leaky gut. We talk about brain health and how the brain gets influenced by the food we eat, the interrelationship between the brain and metabolic health, insulin sensitivity, and the impact of inflammation on the brain. We also speak about the importance of hydration and electrolytes, and more.

IN THIS EPISODE YOU WILL LEARN:

• How Shawn developed his passion for talking about nutrition and synthesizing research and got to where he is today.
• How changing his thinking changed his life.
• What are ultra-processed foods?
• How ultra-processed foods impact the health of the average American citizen.
• Why so many Americans are obese today.
• Why we need to understand the connection between the brain and the gut.
• What is the relationship between our immune system and our gut microbiome?
• An unusual benefit of extra-virgin olive oil.
• What can you do to have a healthier brain?
• The critical importance of high-quality sodium for cognitive function.
• Why Omega-3s are vital for our brains.

Bio:

Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter, and the international bestselling book Sleep Smarter. He’s also the creator of The Model Health Show, featured as the number #1 health podcast in the U.S. with millions of listener downloads each year. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets.

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Connect with Shawn Stevenson

On his website

The Model Health Show

On Facebook, Instagram, YouTube, and Twitter

Shawn’s books are available on Amazon or at bookstores.

I am delighted to have Dr. Tommy Wood joining me today. He is an Assistant Professor of Pediatrics at the University of Washington, where he studies brain injury and how lifestyle choices and environmental factors impact brain health, cognitive function, and chronic disease. 

In today's discussion, we explore age-related cognitive changes and how cognitive function peaks early in life and evolves through retirement. We cover specialization versus lifelong learning, the role of memory, the effects of childhood trauma, and the physiology of dementia and Alzheimer's. We also discuss how sleep impacts brain health, lifestyle factors, labs to consider, including homocysteine and Omega-3 levels, and the value of skeletal muscle mass in preventing dementia. Dr. Wood also shares his insights on concussions, traumatic brain injuries, and supplements like creatine and sex hormones for maintaining cognitive health. 

This conversation with Dr. Tommy Wood is exceptionally insightful, and I look forward to having him back on the show again.

IN THIS EPISODE YOU WILL LEARN:

• Common cognitive changes that occur in perimenopause, menopause, and beyond
• How some aspects of cognitive function remain relatively stable or even improve with age
• Why education is not necessary for cognitive development, and how specialized careers can reduce cognitive stimulation.
• How retirement impacts cognitive function
• The benefits of physical activity, particularly cardiovascular fitness, for brain health
• Why memory issues are not necessarily indicative of dementia
• How trauma can lead to smaller brain volume
• Why regular sleep and proper circadian alignment are crucial for maintaining brain health and cognitive function
• Blood markers for cognitive health
• Why muscle mass is essential for overall health and cognitive function

Connect with Cynthia Thurlow  

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• Submit your questions to [email protected]

Connect with Dr. Tommy Wood 

• On Instagram
• The Better Brain Fitness Podcast

I am thrilled to have Wade Lightheart joining me today. Wade is sought after by athletes and high-performing individuals for his expertise in optimizing health and fitness. He is a three-time Canadian natural bodybuilding champion, a premier global authority on natural nutrition and training methods, and the author of several books on health, nutrients, and exercise.

In our conversation today, Wade and I dive into digestion and gut health, breaking down the stages of digestion and looking at the effects of poor digestion, including muscle loss and sarcopenia. We examine the impact of low stomach acid and explore the evolution of the processed food industry since World War Two. We also discuss immunity and fasting, the benefits of hormones for overcoming weight loss resistance and enhancing muscle and metabolic health, testing to inform specific recommendations, and the role of bio-individuality.

I know you will enjoy all the actionable insights Wade shares today on optimizing your health and fitness.

IN THIS EPISODE YOU WILL LEARN:

• The five stages of digestion
• The role enzymes and hydrochloric acid play in the digestive process
• Why probiotics are essential for maintaining the balance between good and bad gut bacteria 
• The consequences of poor digestion
• How modern farming practices have depleted the nutritional content of food
• Why muscle mass is essential for maintaining a healthy metabolism
• The benefits of weight training and a protein-rich diet for retaining muscle mass 
• How genetic testing can help in personalizing health strategies and preventing diseases
• Why lifestyle adjustments are necessary for healthy aging
• How stress and trauma impact health
• The education system and 365-day money-back guarantee Bioptimizers offers

Bio: 

Wade T. Lightheart is a Certified Sports Nutritionist Advisor, president/director of education, and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.

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Connect with Wade Lightheart

• Bioptimizers
• The Awesome Health Podcast

Recommended book: 

Enzyme Nutrition by Dr. Edward Howell

I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year. 

Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker.

In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements.

IN THIS EPISODE YOU WILL LEARN:

• The physiologic changes that impact muscle health during perimenopause and menopause
• The challenges of transitioning from an endurance athlete to a menopausal women
• How Debra struggled with hormonal imbalances and inflammation during menopause
• Some common exercise mistakes during perimenopause and menopause
• Why recovery time between weight training sessions is essential
• The importance of breathing and pelvic floor exercises 
• The benefits of HiT training for women in midlife
• At which times during the menstrual cycle should strength training be done?
• Strength training and bone health for post-menopausal women 
• The advantages of doing high-impact exercises on most days of the week
• The merits of vibration training and infrared saunas for recovery and wellness
• Supplements for muscle gain and recovery

Connect with Cynthia Thurlow

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• Submit your questions to [email protected]

Connect with Debra Atkinson

• On her website  
• On YouTube
• Instagram,
• Facebook

Previous Episode Mentioned

Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson

We have Part 2 of our two-part series on progesterone with Dr. Lindsey Berkson today.

Dr. Berkson is one of my favorite hormone experts. She has a talent for breaking complex ideas down to make them easily understandable for clinicians and the general public. She is a peer-reviewed, published researcher, bestselling author, educator, leader in thought, nutritional gastroenterology, and hormones, and a formulator and inventor.

We continue our discussion today by diving into the disruptive effects of oral contraceptives on the endocrine system, looking at the impact of progesterone on thyroid health, leaky gut, and immune function during perimenopause and menopause. We explore the role of testosterone in gut health and lab ranges for breast protection, and we also discuss progesterone resistance and reactivity, and oxytocin. 

You will not want to miss this informative conversation with Dr. Lindsey Berkson. She will return to the show toward the end of this year for Part 3 of our discussion.

IN THIS EPISODE YOU WILL LEARN:

• The intricate link between progesterone and thyroid function
• How endocrine disruptors impact thyroid physiology
• Why iodine is essential for thyroid health and cancer prevention
• How progesterone relates to thyroid health
• Why progesterone and estrogen are crucial for maintaining gut integrity and preventing leaky gut
• How testosterone helps to prevent autoimmune diseases
• What are the ideal progesterone levels for women in perimenopause and menopause?
• The role oxytocin plays in women with progesterone resistance
• How to overcome progesterone resistance or reactivity 
• The interplay between progesterone and oxytocin and their roles in bonding and pregnancy

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Connect with Dr. Lindsey Berkson

• On her website
• Find Dr. Berkson’s books on Amazon

Today, I am excited to connect with my friend and colleague, Dr. Betty Murray. She is a women's health advocate, nutrition expert, PhD researcher, certified functional medicine practitioner, author, and speaker. 

In our conversation, we dive into the menopause controversy, looking at mitochondrial health, the development of visceral fat, aging, and senescence. We explore infertility, premature ovarian insufficiency, metabolic derangement, and poor metabolic health in menopause. Dr. Betty provides a fascinating overview of liver health and phases one, two, and three of liver detoxification, and we explain the critical role of bile in formal detoxification. We also cover the gut microbiome, estrobolome, the significance of enzyme beta-glucuronidase, and weight loss resistance. 

I am sure you will love this invaluable conversation with Dr. Betty Murray.

IN THIS EPISODE YOU WILL LEARN:

• How menopause gets misconstrued as a natural state that women should endure without treatment
• Why Dr. Betty believes menopause should be considered a disease state
• How research on women gets neglected
• Why personalized care is an essential requirement for women in menopause
• How menopause affects various aspects of health, including heart disease, osteoporosis, and dementia
• Why metabolic derangement occurs, and the domino effect it can create within the body
• The role nutrition and lifestyle play in managing menopause symptoms
• Why fiber, hydration, and adequate protein are essential for supporting liver function and detoxification
• Dr. Betty explains the three-stage process the liver uses to metabolize hormones
• The role bile plays in detoxification 
• Why periodic detoxification is necessary for supporting liver function

Connect with Cynthia Thurlow  

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• Submit your questions to [email protected]

Connect with Dr. Betty Murray 

• On her website
• On her telemedicine platform
• On Instagram
• The Menopause Mastery podcast

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022!

Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh around four to five pounds. 

Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on the health of the gut microbiome, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book on the best ways to support the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.) 

This show has been one of my favorite podcasts I have recorded in the last year. I hope you enjoy listening to it!

IN THIS EPISODE YOU WILL LEARN:

• What is the microbiome, and why is it important?
• Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome?
• The importance of stomach acid.
• How do proton pump inhibitors affect gut health?
• The three big things that interfere with digestion.
• How pharmaceutical companies have taken over medical education.
• The role of statins in women.
• The importance of the Estrobolome test.
• The three different types of estrogens in the body.
• Why exercise is an important contributor to gut health.
• The net impact of low-quality sleep on immune function.
• Dr. Chutkan shares her top tips for a healthy gut microbiome.

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Connect with Dr. Robynne Chutkan 

On her website 

On Instagram (@gutbliss)

Books by Dr. Robynne Chutkan:

The Anti-Viral Gut: Tackling Pathogens from the Inside Out

Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage

The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief

The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out

Book mentioned:

Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

I am honored to connect with Dr. Stacy Sims today. She is a forward-thinking international exercise physiologist and nutrition scientist on a mission to revolutionize exercise and nutrition performance- particularly for women.

In our conversation, we discuss the exclusion of women from research in the modern science era and how gender differences begin in utero. We look into the importance of tracking our menstrual cycles, the differences between follicular and luteal phases, and problematic ovulatory cycles, exploring the current research on oral contraceptives, the impact of the Women's Health Initiative, and the kind of training that is essential for women in perimenopause and menopause. We also cover the physiologic changes that occur in perimenopause and menopause, and Dr. Sims shares her thoughts on weight loss resistance, SECO, undereating, the importance of protein, and essential supplements for middle-aged women.

I know you will love this invaluable conversation with Dr. Stacy Sims.

IN THIS EPISODE YOU WILL LEARN:

• Why are women still excluded from many studies?
• How the physiological differences between men and women begin in utero and continue through adulthood
• How stress during pregnancy affects the developing fetus
• How the muscle morphology of women differs from that of men 
• Why girls need to learn new ways to move and build strength during puberty
• How tracking menstrual cycle phases helps women optimize their training
• The potential long-term effects of using oral contraceptives
• Why a diverse diet is essential for supporting gut health
• Common misconceptions surrounding hormone therapy
• Why Dr. Sims recommends creatine for women in perimenopause and menopause

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Connect with Dr. Stacy Sims 

• On her website
• On Instagram
• Facebook
• TikTok

Today, I am thrilled to connect with Josh Dech. Josh is a former paramedic and holistic nutritionist specializing in Crohn's, Colitis, and other gut-related disorders. He has collaborated with some of the most renowned doctors worldwide, and he serves as a medical lecturer at the Priority Health Academy, where he educates doctors on the holistic approach to gut health and inflammatory bowel disease. 

In today's conversation, we explore the alarming statistic that 50% of all gut diseases occur in the United States, and the 105 million ambulatory care visits, 14 million hospital admissions, 236,000 deaths, and the 142 billion dollars these conditions cost annually. We dive into the impact of chronic stress, toxins, nutrient deficiencies, and life stages on gut health, and we look at the significance of the vagal nerve, the microbiome, and how it impacts mental health. We also cover dysbiosis, stool and organic acid testing, nutritional choices, and supplements.

This riveting conversation with Josh Dech contains many valuable insights, and I know you will love and appreciate it.

IN THIS EPISODE YOU WILL LEARN:

• Why are gut diseases much more prevalent in the United States than in other countries?
• The truth about glyphosate 
• How poisonous nerve agent-class chemicals get used in producing our food
• How stress affects the body on a molecular level 
• The disruptive impact non-nutritive sweeteners have on the gut microbiome
• Why fiber is essential for the gut microbiome 
• The impact of modern diets on gut health
• How nutrient deficiencies contribute to poor gut health
• The importance of the vagus nerve for gut health
• What dysbiosis is, and how to address it
• Why we need to avoid processed foods and focus instead on natural nutrient sources 

Bio Josh Dech:

Josh is an ex-paramedic and Holistic Nutritionist specializing in Crohn’s and Colitis, as well as other related gut issues. After reversing over 250 cases of Crohn’s and Colitis (previously thought to be impossible to fix), he has been connected to some of the world’s most renowned doctors. He has since been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health and inflammatory bowel disease, and has launched a top 5% globally ranked podcast.

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Connect with Josh Dech

On his website

Today I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss. 

I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether or not “if it fits your macros” is a good philosophy, issues surrounding the traditional allopathic nutrition model, and challenges related to nutrition research. We also get into plateau busters and share five ways to measure success other than the scale. 

IN THIS EPISODE YOU WILL LEARN:

• How Temple transformed her life by using nutrition as medicine.
• Which foods tend to provoke inflammation in the thyroid gland in women?
• How people’s relationships with food play into the work Temple does.
• Temple shares her thoughts on woke nutrition.
• Temple dives into some of the big issues with the allopathic nutrition model.
• I share some interesting statistics related to American health.
• How creating consumer awareness will hopefully lead to consumers demanding more for their health regarding food supply and health care.
• Why is it so challenging to do nutritional research?
• Temple shares a starting point for addressing weight loss resistance.
• What carbohydrate reduction or restriction does for us metabolically.
• The benefits of following a carnivore diet.
• Why do we need to read food labels and become aware of where sugar may sneak into our diets?
• Temple shares her favorite ways to break plateaus.
• Five ways to measure success other than the scale.

Connect with Cynthia Thurlow

Follow on Twitter

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Connect with Temple Stewart

On Instagram

TikTok

Twitter

Spotify (@the.ketogenic.nutritionist)

The Ketogenic Nutritionist Podcast

Books mentioned:

Metabolical, by Robert Lustig

I am delighted to have my dear friend, Dr. Anna Cabeca, joining me for the fourth time today. She was with me before on episodes 94, 202, and 317. 

Today, we dive into various questions from listeners about their GYN concerns, covering why suffering is optional in perimenopause and menopause and why we must refine ourselves during that life stage. We discuss the symptoms of perimenopause, explaining the best time to start using bioidentical hormones, issues with pellet therapy, especially testosterone, and various kinds of bioidentical hormones and vaginal estrogen. We also look at DHEA and testosterone therapies, symptoms to watch out for, sexual health, treatment therapy options for incontinence, and vaginal rejuvenation. 

I know you will love this invaluable discussion with Dr Anna Cabeca.

IN THIS EPISODE YOU WILL LEARN:

• How to navigate perimenopause and menopause proactively rather than reactively
• What are the early signs of perimenopause?
• Dr. Anna discusses her approach to starting bioidentical hormones
• The importance of detoxification and gut health
• Various types of hormone applications, including progesterone, pregnenolone, DHEA, testosterone, and estrogen
• The importance of addressing the underlying cause of hormonal imbalances
• What role do hormonal therapies play in maintaining vaginal health?
• The limitations of certain incontinence medications 
• Dr. Anna introduces her Sexual CPR program
• Dr. Anna shares her experience with vaginal rejuvenation procedures
• Why we must only use personal care products containing clean, non-toxic ingredients 

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• Submit your questions to [email protected]

Connect with Dr. Anna Cabeca

• On her website
• On social media: @the girlfriend doctor

Previous Episode Mentioned:

Ep. 94 Reclaim Your Vibrancy, Sexuality, Health and Happiness! - with Dr. Anna Cabeca

Ep. 202 Dr. Anna Cabeca - Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor

Ep. 317 Perimenopause Wisdom: Dr. Cabeca on Ovarian Health, Menopause & More!

I am thrilled to connect with the talented culinary personality and tastemaker Anna Vocino today. With her extensive experience as a bestselling cookbook author, actor, stand-up comedian, podcast host, and clean-eating expert, and her role as the founder of Eat Happy Kitchen, Anna brings her wealth of experience to the show.

In our discussion, we dive into her journey with autoimmunity, exploring the role of nutrition, the effects of trauma, the importance of healthy eating, and how food can support our overall well-being. We cover her no sugar, no grains approach, especially during perimenopause and menopause, discussing insulin resistance and why we need to set healthy boundaries. We also get into the connection between food choices and mood, the harmful effects of the toxic diet culture, disordered eating, and fears of consuming carbohydrates, highlighting the significance of evaluating food labels, food manufacturing practices, and high-quality ingredients. Lastly, we touch on her latest book, Eat Happy Italian. 

I am confident you will enjoy this conversation with Anna Vocino as much as I did.

IN THIS EPISODE YOU WILL LEARN:

• How her struggle with autoimmune conditions led Anna to shift to a gluten-free lifestyle
• Anna discusses her recent surgical menopause 
• How maintaining a healthy diet and lifestyle helps manage the symptoms of menopause
• The connection between nutrition and mental health
• Why should we personalize our dietary choices and not feel guilty about enjoying an occasional treat?
• Why we must read food labels carefully
• The problem with becoming too rigid about your food choices
• Anna shares how she creates her food products using only high-quality ingredients 
• How the recipes Anna creates are adaptable to different dietary restrictions and preferences
• Ways to navigate the best options in grocery stores and farmer's markets

Bio: Anna Vocino

Anna Vocino is a comic, culinary tastemaker, clean-eating expert, and founder of the premium natural food company Eat Happy Kitchen. After being diagnosed with celiac disease, she has authored hundreds of gluten-free, low-carb recipes in her bestselling cookbooks Eat Happy, Eat Happy Too, and the upcoming Eat Happy Italian. 

As a respected voice within the clean-eating community, Anna can deftly transform almost any recipe into a low-carb version of the dish without sacrificing taste.

Connect with Cynthia Thurlow  

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• Submit your questions to [email protected]

Connect with Anna Vocino

• On her website 
• Eat Happy Kitchen
• Substack newsletter
• The Fitness Confidential podcast
• The Bedside Matters podcast

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring!

Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs. 

Due to the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segmented chunks to make them easier to understand.

In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transportation of cholesterol and the role of apoptosis, apo-proteins, and apo-lipoproteins, unravel the differences between HDL, LDL, IDL, and VLDL, and explain how to calculate LDLs and triglycerides for assessing metabolic health. Dr. Dayspring also shares his preferences regarding lab values and the indicators that provide information to help him determine the early risk of cardiovascular disease.

We get into some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it more understandable.

Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series.

IN THIS EPISODE YOU WILL LEARN:

• What are lipids, and why are they important?
• Dr. Dayspring explains what triglycerides are.
• How lipids get absorbed and transported throughout the body
• What lipoproteins are, and how they get classified
• How cholesterols get calculated
• The impact of triglycerides on cholesterol levels and cardiovascular health
• How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk
• What is the role of HDL particles?
• How metabolic syndrome impacts cardiovascular health

Bio:

Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia. He served as an educational director for a nonprofit cardiovascular foundation and until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.

Connect with Cynthia Thurlow

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• Submit your questions to [email protected]

Connect with Dr. Thomas Dayspring

• Twitter (@DrLipid)
• LinkedIn

I am thrilled to have the opportunity to connect with Dr. Tim Spector today. He is a professor of genetic epidemiology at King's College, the director of the Twins UK study, a scientific cofounder at Zoe, and a leading researcher. He is also trained in rheumatology and epidemiology and is the author of Food for Life, his most recent book on nutrition and health.

In our conversation today, we unpack the new science on the role of the microbiome, the benefits of diverse food choices, and why Dr. Spector does not support superfoods. We dive into plant-material diversity, fiber, polyphenol-rich foods, fermented foods, and protein, and explore and explore issues surrounding bio-individuality specific to fiber, the impact of antibiotics, the Predict study, the Zoe program, and research on menopausal gut microbiomes. Dr. Spector explains why he does not believe in snacking, the value of digestive rest and intermittent fasting, and why lifestyle is a critical factor in menopause and beyond. We also get into some fascinating upcoming research.

I know you will love this insightful discussion with Dr. Spector.

IN THIS EPISODE YOU WILL LEARN:

• What defines a healthy gut microbiome?
• Dr. Spector explains the concept of the microbiome as a virtual organ
• Why dietary diversity is essential
• How fermented foods and plant-based proteins improve gut health
• Some interesting research on research on how menopause affects the gut microbiome
• Dr. Spector describes the holistic approach of the ZOE program
• Why most snacks are unhealthy, and how extending the time between meals can improve gut health
• Using intermittent fasting to rest the gut and improve overall health
• How a poor night of sleep can alter food choices the following day
• The interplay between exercise and gut health
• Dr. Spector shares some ongoing research on the impact of coffee on the gut microbiome

Connect with Cynthia Thurlow  

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• Submit your questions to [email protected]

Connect with Dr. Tim Spector

• On Zoe
• Instagram
• ZOE Science & Nutrition podcast

I am honored to have Kristin Kirkpatrick joining me today. She is a registered dietitian, bestselling author, presenter, and dietitian with the Department of Wellness and Preventative Medicine at the Cleveland Clinic. 

The fatty liver epidemic now affects one in four people globally. In our discussion today, we explore who is most at risk, the essential functions of the liver, and how factors like COVID, stress, overeating, and alcohol contribute to the problem. We dive into the role of visceral fat, and Kristin shares her go-to labs and tests for assessing metabolic health. We break down why SECO is outdated, why sugar is particularly harmful to the body, and the effects of andropause, menopause, and other hormonal changes. We also tackle the toxic diet culture, under-eating, alcohol, poor sleep, exercise, carb restriction, beneficial supplements, and how nutrigenomics can guide us in navigating bio-individuality.

I know you will love this eye-opening conversation with Kristin Kirkpatrick.

IN THIS EPISODE YOU WILL LEARN:

• Why fatty liver is a silent epidemic
• The connection between fatty liver, type 2 diabetes, and insulin resistance
• How the COVID-19 infection impacts the liver 
• How non-alcoholic fatty liver gets diagnosed
• What are the primary functions of the liver?
• How ultra-processed foods contribute to sugar intake and impact metabolic health
• Why we must nourish the body with nutrient-dense foods instead of focusing on calorie restriction
• How does aging affect metabolic health?
• Why it is essential to maintain muscle mass during menopause
• The role of exercise in maintaining metabolic health
• How nutrigenomics helps in understanding genetic influences 

Connect with Cynthia Thurlow  

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Kristin Kirkpatrick

• On her website
• On social media: @fuelwellwithkrissy

I am delighted and honored today to interview Dr. Lisa Mosconi. She is an Associate Professor of Neuroscience in neurology and radiology at Cornell Medicine and Director of the Women's BRAIN Initiative and the Alzheimer's Prevention Clinic at Weill Cornell Medicine, New York Presbyterian Hospital. She is also a globally acclaimed neuroscientist with a Ph.D. in neuroscience and nuclear medicine and the author of the New York Times bestseller The XX Brain and, more recently, The Menopause Brain.

In our conversation, we discuss how women’s brains change during perimenopause and menopause, looking at the significance of puberty, pregnancy, and perimenopause, as well as the lack of medical research on women and medical gaslighting. We explore the concept of bikini medicine and its misconceptions regarding women's health and hormones alongside the crucial roles of hormones like estradiol, progesterone, and testosterone in our neuroendocrine system. Dr. Mosconi also provides insights into evolving menopausal treatments, including lifestyle interventions. 

Dr. Mosconi is an esteemed figure in neuroscience and a prominent voice in women's health. I am confident you will gain valuable insights and perspectives from my discussion with her today.

IN THIS EPISODE YOU WILL LEARN:

• How women's brains change during perimenopause and menopause
• How the lack of information for young girls can lead to medical gaslighting and confusion during perimenopause
• Dr. Mosconi explains how a simple sugar is used as a tracer to track glucose metabolism in the brain during perimenopause
• Why brain changes during menopause may lead to mental fatigue and brain fog
• How the lack of training and research on menopause in medical residency programs leads to a poor understanding among clinicians
• Why women need to consider their brain and metabolic health during perimenopause
• Why estrogen is essential after menopause
• The benefits of HRT for menopausal women
• How stress impacts hormone production

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Lisa Mosconi

• On her website
• On Instagram

I am delighted to connect with Dr. Darshan Shah today. He is a health and wellness specialist, a board-certified surgeon, a published author, an entrepreneur, and the founder of Next Health, the world's first and largest health optimization clinic. 

In our discussion today, we dive into the current state of U.S. healthcare, contrasting how the traditional allopathic model focuses on acute care and disease treatment with a preventative approach. We cover the health of children and teens, mitochondrial dysfunction, the impact of shift work on circadian rhythms, hormonal regulation through HRT and lifestyle changes, looking at Akkermansia, gut physiology, and the implications of ultra-processed foods. We also explore cutting-edge therapies like IV NAD and exosome treatments. 

I am sure you will love this enlightening and informative conversation with Dr. Darshan Shah as much as I did.

IN THIS EPISODE YOU WILL LEARN:

• The present state of healthcare in the United States
• Why we need to be personally responsible for our health
• How modern lifestyles impact mitochondrial health
• The impact of shift work on healthcare providers 
• The interplay between gut health and hormonal changes
• Why it is essential to address gut health and hormone deficiencies concurrently
• The health implications of eating ultra-processed foods 
• Why do we need to track biomarkers regularly?
• The benefits of novel therapies like IV NAD and exosome therapy
• Some tips for making simple and nutrient-dense meals

Bio: Dr. Drashan Shah

Dr. Shah graduated from the accelerated 6-year MD/BS program at the University of Missouri, Kansas City, and earned his medical degree at the age of 21, becoming one of the youngest physicians in the country. He then continued his training in general surgery and trauma in Kern County, California where he performed over 10,000 operations on all body systems.

From trauma surgery to reconstructive surgery, Dr. Shah has seen and done it all. He was also prolific in writing many articles published in dozens of academic journals, started a surgical education website, and was an outstanding teacher of fellow medical students and residents.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Darshan Shah

• Next Health  
• On Instagram 

I am delighted to reconnect with Dr. Catharine Arnston today. She is the founder, CEO, and Chief Scientific Officer of ENERGYbits. She last joined me on Episode 226 of the podcast. 

In our conversation, we dive into the importance of an alkaline lifestyle, looking at how our modern-day lifestyles expose us to toxins while contributing to soil depletion and poor-quality food. We discuss the benefits of spirulina, the effects of mitochondrial dysfunction in perimenopause and menopause, the role of free radicals and antioxidants, and the research currently being done on Me Screen, spirulina, and chlorella. We cover the differences between chlorella and spirulina, explaining how chlorella impacts the immune system and gut microbiome and how it is beneficial for cleansing, toning, healing, and overcoming hangovers. We explain how algae can help us reverse our biological or chronologic age, Catharine shares some tips for aging gracefully, and we also create a mini-course on algae. 

I know you will love and appreciate today’s invaluable conversation with Dr. Catharine Arnston.

IN THIS EPISODE YOU WILL LEARN:

• The health benefits of an alkaline lifestyle and how algae helps in maintaining blood PH levels
• How soil degradation and over-processing impact the quality of our food 
• Why algae farming is sustainable and beneficial for the environment
• The nutritional benefits of spirulina and chlorella compared to those of collagen.
• How the non-stimulant effects of spirulina assist in ATP generation
• Why mitochondrial health is crucial
• How aging impacts ATP production
• How chlorella aids the detoxification process
• How combining spirulina with chlorella leads to optimum health
• Catharine shares lifestyle hacks for aging gracefully

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Catharine Arnston

• ENERGYbits - Use the code CYNTHIATHURLOW for a 20% discount on all ENERGYbits products
• On Instagram and Facebook

Previous Episode Mentioned:

Ep. 226 The Incredible Benefits of Algae, Chlorella, and Spirulina with Dr. Catharine Arnston

I am honored to reconnect with Dave Asprey today! He is the renowned father of biohacking and a New York Times bestselling author. 

Dave would like a world where we all have enough free time and peace to be at full power! In this episode, he and I have a no-nonsense conversation about his newest book, Smarter Not Harder, which is my favorite of all his books! We dive into the impact of the pandemic, the art and science of environment, the laziness principle, homeostasis, and the concept behind “slope with the curve” thinking. We discuss anti-nutrients, the biohacking pathway, REHIIT training, and various other cellular hacks, including hypoxification and specialized breathing, and how trauma pertains to becoming a more efficient human. I also ask Dave about his favorite supplements.

I hope you enjoy listening to today’s conversation with Dave Asprey as much as I did recording it!   

IN THIS EPISODE YOU WILL LEARN:

• Why Dave chose to write his latest book now.
• How Dave’s book can help you achieve homeostasis.
• The 5 goals in Dave’s book that he recommends for people focus on, one at a time.
• A fundamental mistake that people in the world of health and fitness often make. 
• How the “slope with the curve” biology works.
• How you can save energy with biohacking.
• The benefits of REHIT (Reduced Energy High-Intensity Interval Training).
• Some foods that can negatively impact our health.
• Dave shares his thoughts on dairy.
• Using hypoxification as a cellular biohack.
• Dave sheds some light on his favorite supplements.
• The role of trauma resolution.

Connect with Cynthia Thurlow

Follow on Twitter

Instagram

LinkedIn

Check out Cynthia’s website

Connect with Dave Asprey

On his website 

Danger Coffee   

To open an Upgrade Labs, go to www.ownanupgradelabs.com

Books mentioned

Men Are from Mars Women Are from Venus by John Gray

Dave’s new book, Smarter Not Harder is available from most bookstores.

I am thrilled to have Jim Kwik joining me on the podcast today. 

Jim is an advocate for brain health. He is recognized widely as a global expert in memory improvement, brain optimization, and accelerated learning. He is also a New York Times bestselling author, keynote speaker, and the host of the acclaimed Kwik Brain Podcast. 

In our conversation, we dive into digital dementia, exploring how our heavy dependence on technology affects our memories, learning styles, visualization, teaching methods, and lifestyle choices. We touch on the role of the reticular activating system (RAS) in learning, looking at how to foster a curious mindset. We also cover information overload, the benefits of the Pomodoro Technique for brain breaks, common middle-age concerns, and the role of nootropics.

Jim has kindly offered to give a few books away to our listeners. To participate, take a screenshot of the podcast featuring Jim and me and identify something you learned on social media, explaining how you will apply it to boost your brain health. Jim and his team will select a handful of listeners to receive an autographed copy of his book, Limitless- one of my favorites. 

This discussion with Jim Kwik is invaluable, and I know you will enjoy it!

IN THIS EPISODE YOU WILL LEARN:

• What is digital dementia?
• Why handwriting notes is better than digital note-taking
• Jim shares a whole-brain note-taking method that combines logical left-brain and holistic right-brain thinking
• The benefits of visualization for learning and retaining information
• Why you need to forget what you already know to learn something new
• Why we need to stay curious and engage in lifelong learning
• How taking regular breaks helps us to avoid information overload and maintain focus
• Jim explains the Pomodoro Technique
• How genetics and lifestyle impact brain health
• The benefits of meditation, diet, and exercise
• Why Jim is passionate about the aging brain

Bio: 

Jim Kwik is an internationally acclaimed authority in the realm of brain optimization. With over 30 years of experience, Jim has dedicated his life to helping people tap into their brain’s full potential. From overcoming learning challenges after a childhood brain injury, Jim embarked on a journey with the mission to leave no brain behind. Through his teachings, Jim inspires others to unlock their innate genius, empowering them to live a life of greater power, productivity, and purpose.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Jim Kwik

• On his website
• Instagram
• Twitter
• Facebook
• YouTube
• Kwik Brain Podcast
• Limitless is available on the Limitless website.

I am thrilled to reconnect with Kylie Larson today. Kylie is truly an exceptional individual. She is a Brendon Bouchard-trained coach, host of the Far from Perfect Podcast, content creator, and founder of Lift to Get Lean. 

In our discussion today, we dive into the role of compassion, particularly during perimenopause and menopause, and explore the concepts of surrender and trusting your body. We discuss why women are more concerned about the number on the scale than their body composition, explain why data is simply data, and how resistance to change can affect our ability to manage perimenopause and menopause. We cover macros, misinformation, and metabolic flexibility and look into the value of maintenance and how to reverse diet. Kylie also shares some of her favorite resources, books, and tools. 

I was honored to reconnect with Kylie, and I know you will love this conversation with her as much as I did.

IN THIS EPISODE YOU WILL LEARN:

• The role of compassion in perimenopause and menopause
• How struggling to accept body changes can lead to self-criticism and stress
• The benefits of resting and mindful exercising
• Why body composition is more important than the number on the scale
• Why we need to be flexible about our health goals
• The value of nutrient-dense foods for maintaining muscle mass 
• Misconceptions surrounding macros
• How to maintain balance in your diet and lifestyle
• Why getting enough sleep is essential
• Making informed decisions about your food choices
• Kylie’s favorite books and resources

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to s[email protected]

Connect with Kylie Larson

• On Instagram
• The Far from Perfect podcast

Book mentioned:

Think Again by Adam Grant

Today I am honored to connect with a friend and fellow nurse practitioner, Marcelle Pick! Marcelle is passionate about transforming how women experience healthcare through an integrative approach. She has successfully treated thousands of women through her unique approach to wellness.

Marcelle is currently a faculty member of The Institute of Functional Medicine and has served as a Medical Advisor to Healthy Living Magazine. She has written countless articles and multiple books, including Is It Me or My Hormones?

I always think of Marcelle as a pioneer in the women’s health/nurse practitioner space. In this episode, we dive into her background and the impact of the Women’s Health Initiative. We discuss the limitations of the traditional allopathic model regarding hormones, common misconceptions about adrenal health, perimenopause, and menopause, adverse childhood events and adrenal health, how lifestyle affects our sex hormones, fibroids, endometriosis, PMS, PMDD, and contraception for perimenopause. We speak about endocrine disruptors, mold, and micro toxins. We also get into ways to think about hormone replacement therapy and ways to address intimacy and low libido.

I love connecting with other nurses and nurse practitioners! I hope you will love today’s conversation with Marcelle as much as I did!

IN THIS EPISODE YOU WILL LEARN:

• Marcelle was part of the first all-women practice in the country.
• How the Women’s Health Initiative has impacted health care for women.
• The limitations of the traditional allopathic model, particularly in terms of perimenopause, menopause, and hormones.
• The less common labs that Marcelle likes to look at for her patients.
• Marcelle shares her approach to unraveling the symptoms of perimenopause.
• Some unique ways in which Marcelle deals with problems like fibroids and endometriosis.
• How childhood trauma could lead to adrenal and autoimmune issues, weight-loss resistance, and various other health problems.
• Many of the things Marcelle recommended for treating PMS and PMDD back in the day (1985) have now become the standard of care.
• Contraceptive options for women in perimenopause.
• The impact of stress on adrenal function during perimenopause and menopause.
• Marcelle dives into liver health and detoxification, chemicals and other factors that could impact our health, and changes we can make to avoid problems and feel better.
• What Marcelle does to help women with low libido.

Connect with Cynthia Thurlow

Follow on Twitter, Instagram & LinkedIn

Check out Cynthia’s website

Connect with Marcelle Pick

On her website   

On Facebook and Instagram

All of Marcelle’s books are available on Amazon

I am thrilled to be doing a two-part series on progesterone with Dr. Lindsey Berkson.

Dr. Berkson is a peer-reviewed researcher, bestselling author, educator, nutritional gastroenterology and hormonal thought leader, and an inventor and formulator of nutraceuticals and pharmaceuticals. 

In the first part of our series today, we address common misconceptions about hormones and provide an overview of the anatomy and physiology of progesterone, including lesser-known production sites outside the ovaries and adrenal glands. We examine the limitations of current medical training, the influence of the Women’s Health Initiative, and shifts in prescribing practices. We also explore the effects of chronic stress, ultra-processed foods, and toxins, discussing practical steps to mitigate exposure. You will also learn about essential cofactors for progesterone production, including zinc, iodine, magnesium, vitamin B6, and vitamin A, along with strategies for optimizing digestion.

This enlightening series on progesterone with Dr. Lindsey Berkson has many valuable insights, and I know you will gain a lot from it.

IN THIS EPISODE YOU WILL LEARN:

• Why progesterone is an essential hormone 
• How did progesterone become misunderstood? 
• How progesterone has contributed to human evolution
• Dr. Berkson debunks the common myths surrounding progesterone 
• How hormones function as signaling molecules
• The importance of progesterone receptors in the brain, heart, and lungs
• The role progesterone plays in protecting the lungs
• How modern lifestyle factors affect hormone levels
• Why you need to filter all your water, including shower water
• How eating organic foods can help reduce exposure to endocrine disruptors

Connect with Cynthia Thurlow  

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Lindsey Berkson

• On her website
• Find Dr. Berkson’s books on Amazon

I am excited to have Siim Land on the show with me for the third time today. 

Siim is a bestselling author, anthropologist, keynote speaker, and longevity enthusiast who is exceptionally bright and knows how to simplify complex research into actionable insights. 

In our discussion today, we explore his latest book, The Longevity Leap, and dive into mTOR, how to activate and decrease it, and the physical consequences of an mTOR imbalance. We look into NAD, supplementation, frailty, and the critical role of exercise, discussing VO2 Max, heart rate variability, and the advantages of saunas and cold therapy. We also share strategies for optimizing sleep, cover how sleep impacts aging, and discuss biomarkers for longevity, why normal is not always optimal, melatonin, and the effects of shift work and jet lag. 

I am confident you will find this conversation with Siim Land as enlightening as I did.

IN THIS EPISODE YOU WILL LEARN:

• What mTOR does in the body
• Why maintaining mTOR balance is crucial for longevity
• Lifestyle factors and supplements to support mTOR 
• The significance of NAD for energy production
• Why circadian rhythm alignment is vital for energy production and longevity
• The benefits of melatonin supplementation
• How artificial light impacts sleep, and why we need regular sleep patterns
• How regular exercise can extend health and reduce the risk of chronic diseases
• What heart rate variability is, and how to improve it
• biomarkers for health and longevity 

Bio: 

Siim Land is an eight-time best-selling author, keynote speaker, and anthropologist from Estonia. He is the author of several landmark books, such as Metabolic Autophagy, Stronger by Stress, The Immunity Fix, The Mineral Fix, WIN, The Collagen Cure, The Blood Sugar Fix, and The Obesity Fix. Siim has a bachelor's degree in anthropology.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Siim Land

• On his website 
• On Instagram and YouTube
• The Longevity Leap is available on Amazon

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator Megan Ramos!

In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting. 

In today’s captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnosis, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels. 

Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success!

IN THIS EPISODE YOU WILL LEARN:

• My journey with PCOS
• Why does body composition matter so much?
• PCOS, the number one endocrine disorder in Westernized countries
• Common myths about intermittent fasting
• The fertility aspect of postmenopausal women
• The slippery slope of perimenopause
• Is fasting just an extreme form of calorie restriction?
• The impact of sleep and stress on glucose and insulin levels
• How to integrate intermittent fasting into your lifestyle
• Magnesium supplementation for insulin resistance
• How to deal with gout

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website

Connect with Megan Ramos

• The Fasting Method
• Find Megan on social media @Megan J. Ramos
• Purchase a copy of Life in the Fasting Lane 
• Purchase a copy of The Essential Guide to Intermittent Fasting For Women

Previous Episodes Featuring Megan

• Ep. 116 – Using Intermittent Fasting to Reverse Chronic Illnesses – with Megan Ramos
• Ep. 188 – Troubleshooting Your Fasting Method with Megan Ramos

I am thrilled to have the amazing Kiran Krishnan joining me on the podcast today.

Kiran is a research microbiologist and health and wellness expert who aims to make complex information understandable for everyone. He has founded several successful health and supplement companies over the last 20 years, including Microbiome Labs, the preeminent microbiome therapeutics-focused brand amongst healthcare professionals. Kiran has also conducted many research studies and published chapters in scientific textbooks. He has global patents and has become a sought-after speaker on human health and the microbiome.

In our discussion, we dive into leaky gut, its contributing factors, and the roles of endotoxins and lipopolysaccharides. We clarify postprandial endotoxemia, exploring how perimenopause and menopause affect the microbiome and the impact of oral contraceptives and synthetic hormones. We highlight common symptoms of gastrointestinal issues, including problems associated with bloating, and explain how the immune system- innate and adaptive, impacts gut health. We also discuss the significance of keystone species like akkermansia, the importance of diversity, the role of stool testing, and the value of fiber, touching on the polarizing nature of dietary dogma and improving gut health through supplementation and lifestyle changes. 

This conversation is the first in a series on the gut microbiome, and I am confident you will enjoy it.

IN THIS EPISODE YOU WILL LEARN:

• Why leaky gut has specific significance for women in perimenopause and menopause
• Why it is essential to understand and address a leaky gut
• How intestinal permeability lies at the root of most chronic diseases
• The factors that contribute to a leaky gut
• What postprandial endotoxemia is 
• The symptoms of a leaky gut
• The difference between innate and adaptive immune responses
• How chronic conditions like diabetes and obesity impact the immune system 
• The role of the microbiome in disease susceptibility
• Bacterial that are beneficial for gut health
• Why it is essential to have a diverse diet comprised of whole foods
• Supplements and lifestyle practices that support gut health

BIO:

Kiran is a research microbiologist and a health and wellness expert who aims to make complex information understandable to all. He has founded a number of successful health and supplement companies over the last 20 years including co-founding and leading Microbiome Labs, the preeminent, microbiome therapeutics-focused brand among healthcare professionals. He is currently a co-founder and partner in 3other companies that aim to revolutionize wellness care. He has conducted and published several research studies in scientific journals, has published chapters in scientific textbooks/reference books, has global patents, and is a sought-after speaker on human health and the microbiome

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Kiran Krishnan

• On Instagram
• Facebook

Today, we have AMA number 10.

In this session, I answer many of your questions regarding the supplements I travel with and those I recommend. I dive into the benefits of Vitamin B12 and adaptogenic herbs, looking at ways to support low cortisol and PMS and various supplements that support sleep, brain fog, joint pain, and aching muscles. 

My team and I love receiving your questions and offering all the support you require. Please continue submitting your questions, and consider joining the supportive community on my free and gimmick-free Facebook group, where I answer questions several times each week. 

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

• My favorite supplements to use when traveling
• How to get back on track after overindulging
• The supplements I recommend for improving brain health and cognition
• The importance of fresh fruits and vegetables
• Which supplements are best for teenagers?
• What I recommend for removing toxins from the body
• The best supplements to use during perimenopause
• Some natural ways to support low cortisol levels
• How to support PMS naturally
• Supplements for supporting menopause symptoms, hormone balance, inflammation, sleep, and brain fog
• The benefits of HRT for joint pain and muscle cramps in postmenopausal women

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]
• Join my free Facebook group

I am delighted to reconnect with Dr. Jason Fung today. We last connected in October 2020 for Episode 121. 

Dr. Fung is a nephrologist and a prominent figure in the intermittent fasting and low-carb space. He has made significant contributions as a founding member of The Fasting Method with his evidence-based guidance on weight loss and blood glucose management through low-carb diets and intermittent fasting. He has written several books, including The Obesity Code, The Complete Guide to Fasting, The Diabetes Code, and The Cancer Code. 

In our discussion today, we look at the forecast for metabolic health in 2024, exploring how the growth of the diabetes population relates to the effects of the pandemic and addressing the conflict of interest with organizations like the ADA and registered dieticians. Dr. Fung shares some of his biggest frustrations, including the shallow and myopic thinking amongst those focusing on calories in and calories out, and we get into various facets of metabolic health, from the nuanced influences of gender, puberty, perimenopause, and menopause to hedonistic eating, sarcopenia, bio-individuality, and therapeutic fasting. Dr. Fung also shares his perspective on GLP-1s, shiftwork, supplements, and more.

Join us for valuable insights on various aspects of metabolic health and how they impact our well-being.

IN THIS EPISODE YOU WILL LEARN

• How the influence of food companies has led dieticians and diabetes associations to focus on moderation instead of a balanced diet
• Dr. Fung shares his frustration with the lack of progress in addressing the diabetes issue
• How hormones impact weight gain and hunger
• Why does focusing on calories in and out not provide the solution to weight loss?
• How intermittent fasting can help to control hormonal issues
• How middle-aged women need to find balance when fasting to maintain muscle mass and avoid sarcopenia
• How intermittent fasting can lead to increased strength despite losing muscle mass 
• What causes shift workers to gain weight?
• The potential drawbacks of using GLP-1 drugs for weight loss
• Why magnesium deficiency is a common problem in modern society

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Jason Fung

• Website
• Twitter and YouTube
• The Fasting Method
• Dr. Fung's books

Previous Episode Featuring Dr. Jason Fung

Ep. 121 – The Truth About Diabetes, Kidney Disease and Insulin Resistance with Dr. Jason Fung

I have the privilege of connecting with Dr. Suzanne Fenske today. She is an integrative gynecologist, double-board certified in obstetrics, gynecology, and integrative medicine, and fellowship-trained in minimally invasive gynecologic surgery and functional medicine. She established her practice, Tara MD, to empower women to take charge of their health and well-being by combining modern and integrative medicine to offer enhanced care, more time, and improved services.

In our discussion today, we explore menopausal advocacy, addressing the lesser-known symptoms of perimenopause and menopause and medical gaslighting. We discuss detoxification, looking at the significance of the vaginal, uterine, and urinary tract microbiome and factors that could negatively impact it. We also cover the critical role of the estrobolome, the importance of nourishing the body during perimenopause and menopause, and common reasons for weight loss resistance. 

I am confident you will find this conversation with Dr. Suzanne Fenske as insightful and enjoyable as I did.

IN THIS EPISODE YOU WILL LEARN:

• Some of the less common symptoms of perimenopause and menopause and how they affect the lives of women  
• How estrogen metabolism can impact gut health 
• Identifying and addressing underlying causes of inflammation
• How inflammation and food intolerances can lead to weight gain
• Modern lifestyles practices that can disrupt the vaginal microbiome
• Dietary recommendations for improving hormone metabolism
• Why women should focus on nourishing their bodies instead of following trendy diets
• The benefits of tracking macros to identify areas for improvement
• How cortisol imbalances in perimenopausal women can lead to cravings and fatigue
• How alcohol impacts sleep quality
• The benefits and risks of testosterone for women

Bio:

Dr. Suzanne Fenske is an integrative gynecologist. She is double board-certified in obstetrics and gynecology as well as integrative medicine. She is also fellowship-trained in minimally invasive gynecologic surgery and functional medicine. Dr. Fenske is also a certified menopause provider through the menopause society. Dr. Fenske founded Tara MD in 2021 to help women take control of their health and well-being by blending the best of modern and integrative medicine through more care, time, and services.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Suzanne Fenske

• On the Tara MD website
• On Instagram

I am delighted to reconnect with my good friend, Vinnie Tortorich, today, who was a guest on episodes 133 and 191. For those who may not be familiar with Vinnie, he is a truth-teller and disrupter who prompts people to think outside of their comfort zones in an easy and non-confrontational way. He is host of the Fitness Confidential Podcast, author of Fitness Confidential, and documentary film expert. His most recent documentary is Dirty Keto.

In our conversation today, Vinnie and I dive into the impact of the processed food industry on metabolic health, looking at the issue with net carbs, the dangers of sugar and artificial sweeteners, and their role in the ongoing metabolic health crisis. We discuss the consequences of instant gratification, sedentary lifestyles, and the addictive nature of processed sugars and grains, also exploring various medical therapies, including GLP-1s. 

I am confident you will enjoy this discussion with Vinnie Tortorich as much as I did.

IN THIS EPISODE YOU WILL LEARN:

• How the processed food industry created the term net carbs to make processed foods appear healthier
• The importance of addressing sugar addiction
• The lack of discussion around the health risks associated with society celebrating obesity
• How instant gratification has impacted people’s food choices and health
• The importance of recognizing true hunger versus boredom or stress-induced cravings
• How uncomfortable feelings can lead to food addiction
• Why it is essential to make exercise a daily habit
• Why it is crucial to avoid non-vegetable carbohydrates for metabolic health
• A strategy for enjoying sweet treats while maintaining a ketogenic diet
• How food influences metabolism and brain function
• Weighing up the risks and benefits of GLP-1 therapies for metabolic health

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Vinnie Tortorich

• On his website
• Instagram and Twitter (@vinnietortorich)
• Vinnie’s documentaries on Amazon (Not Dirty Keto)

Previous Episode Mentioned

Ep. 191 Benefits of an Animal-Based Diet vs a Plant-Based Diet with Vinnie Tortorich

Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest book called WOMEN, FOOD, AND HORMONES. 

Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some of the lesser-known hormones, including growth hormone, and how to support it properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture.

I hope you benefit as much from this episode as I did! 

IN THIS EPISODE YOU WILL LEARN:

• Dr. Sara explains what the infodemic is and discusses the impact it has had on how she communicates with her patients. 
• What happens to our hormones as we age?
• The impact of stress on hormone regulation.
• Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women.
• How does alcohol consumption impact women’s hormones?
• Why do men tend to have an easier time with the ketogenic diet than women?
• The dramatic changes that occur in women’s bodies as they transition from perimenopause to menopause.
• Looking at the interrelationship between trauma, stress, and autoimmunity.
• The changes that occur with growth hormones as we age.
• How trauma affects the genes.
• How disordered eating impacts metabolism.
• How to support physical detoxification naturally, without going to extremes.
• How to address weight-loss plateaus.

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website 

Connect with Dr. Sara Gottfried

• On her website
• On Facebook, Twitter, Instagram

Dr. Sara’s books are available at Amazon and major bookstores.

I am delighted to have Michelle Shapiro joining me on the show today. She is a Native New Yorker and an integrative and functional registered dietitian who has worked with thousands of clients, holistically reducing anxiety, healing longstanding gut health issues, and lovingly approaching weight problems.

In our conversation today, we explore shame and eating behaviors, looking at self-empathy and the inner dialogue that usually accompanies weight-loss resistance. We examine whether or not obesity is a disease and the effects of adverse childhood experiences and dive into fasting, hormesis, autoimmunity, and the concept of surrender. We also clarify what intuitive eating involves, the role of highly sensitive bodies, and some common causes of digestive distress and bloating. 

Michelle brings a wealth of knowledge to today’s insightful and engaging discussion. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:

• Why kindness and sensitivity matter when it comes to discussing the sensitive topic of weight 
• Why clinicians should view obesity as a symptom of underlying metabolic issues rather than a disease
• How internal dialogue and protection mechanisms influence people’s food choices 
• How adverse childhood events and high-pressure social environments can increase the risk of eating disorders
• How food allergies and fear can lead to disordered relationships with food 
• Why safety is the key to hormone regulation
• Is intermittent fasting a dangerous practice?
• The benefits of practices like grounding, Reiki, and acupuncture for overcoming anxiety and feeling safe in the body 
• The importance of self-reliance in healing, and the role of practitioners in guiding their clients toward self-awareness
• What you need to focus on when implementing intuitive eating
• The unique challenges that highly sensitive people are likely to face

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Michelle Shapiro

• On her website
• Quiet the Diet Podcast
• The Highly Sensitive Body Hub

I am excited to connect with Dr. Nicola Sykes today. 

Dr. Sykes received her Ph.D. in Computational Biology from MIT. After experiencing hypothalamic amenorrhea and discovering a shortage of information about the condition in the public domain, she wrote a comprehensive guide to help people understand it and recover.

In our discussion today, we dive into the nature of hypothalamic amenorrhea and explore its physiology. We address the effects of amenorrhea on eating habits, discuss caloric restrictions, fasting, exercise, and chronic stress, clarify the distinctions between eating disorders and disordered eating, and examine the role of genetics. Dr. Sykes also explains why she does not believe in post-pill amenorrhea, and our conversation touches on differentiators with polycystic ovarian syndrome, symptoms, and lab evaluations.  

Given the frequent concerns from listeners about losing their menstrual cycles, this conversation with Dr. Sykes promises to be particularly valuable for those affected by prolonged fasting and similar issues.

IN THIS EPISODE YOU WILL LEARN:

• Dr. Sykes explains what hypothalamic amenorrhea is and why it is essential for women to understand it
• How a lack of exercise and energy deficits can impact menstruation
• Why we must support our bodies with exercise and proper nutrition rather than focusing on weight loss
• How stress impacts the body, particularly during perimenopause and menopause
• Why rest and recovery are essential when doing high-intensity workouts
• How we need to eat enjoyable foods and focus on moderation instead of striving for an ideal standard
• How disordered eating differs from eating disorders
• The difference between hypothalamic amenorrhea and PCOS
• Some common symptoms of hormone imbalance
• The benefits of tracking menstrual and ovulation cycles

Bio:

Dr Sykes (formerly Rinaldi) has a PhD in computational biology from MIT. After experiencing hypothalamic amenorrhea herself and finding a lack of information about the condition in the public sphere, she set out to write a comprehensive guide to understanding the condition and how to recover. Her book, "No Period. Now What?" has helped thousands of people recover from missing periods and better understand their bodies and hormonal systems. The book has been translated into multiple languages and serves as a guide for numerous dietitians and medical professionals helping those experiencing missing periods.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Nicola Sykes

• On her website
• Instagram 
• Support group
• Buy ebook: No Period. Now what?
• Schedule a one-on-one session with Dr. Sykes 

I am excited to connect with Dr. Lara Briden today! She is one of my favorite naturopathic doctors and the author of the bestselling books Period Repair Manual and Hormone Repair Manual. She has 25 years of experience in women's health, and she currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.

Dr. Briden is a wealth of information! She brings a fresh perspective and a positive voice to the health and wellness space, and I often recommend her book, Hormone Repair Manual, to my clients and patients. 

Today, she and I dive into her background as an evolutionary biologist and discuss how she became passionate about supporting women and advocating for them throughout their lifetime. We talk about perspectives on aging, what the second puberty (perimenopause) is, and the impact of histamine, mass-cell granulation, and estrogen. We discuss fat redistribution in middle age and the loss of insulin sensitivity. We speak about how using alcohol impacts brain health, sleep, the gut microbiome, appetite, cravings, and hinders estrogen metabolism. We also touch on ways to address dysfunctional uterine bleeding in middle age and explain how to advocate for your health, how middle-age impacts the nervous system, and the role of inflammatory foods, including dairy. 

I hope you enjoy our discussion as much as I did! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

• Dr. Briden talks about her background as an evolutionary biologist and how she changed her career and became an advocate for women’s health.
• Many women fear the process of aging. Dr. Briden and I talk about women’s mindsets and their perspectives on aging. 
• Why is there so little awareness about perimenopause?
• Dr. Briden defines menopause and discusses the timeframe in which some women experience perimenopause symptoms.
• How can ongoing hormonal fluctuations during perimenopause, or second puberty, increase the likelihood of women having issues with a histamine response?
• Dr. Briden talks about fat redistribution in middle age and explains why women need to stay on top of it from a metabolic perspective.
• How can our modern-day lifestyle make the metabolic shift women experience in menopause even more challenging?
• Dr. Briden talks about natural treatments and hormone therapies to lighten the flow of the extremely heavy periods that some women experience during perimenopause.
• Dr. Briden discusses the connection between cow dairy and an inflammatory reaction in some people.
• Women need to understand what happens in their bodies when they have either a partial or a full hysterectomy.
• Dr. Briden talks about estrogen and brain health.
• How does alcohol affect the body?
• What are the best options with the fewest side effects for hormone therapy for women?

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website 

Connect with Dr. Lara Briden

• On her website  
• On Facebook, Instagram, and Twitter: https://twitter.com/LaraBriden 
• Dr. Briden’s blog 
• Dr. Briden’s podcast

Books mentioned:

Period Repair Manual (for women in their 20s and 30s) by Dr. Lara Briden

Hormone Repair Manual (for women of 40-plus) by Dr. Lara briden

Free download of the first two chapters of both Dr. Lara Briden’s books

The XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi, PhD

I am thrilled to connect with Dr. Tyna Moore today. She is a naturopathic physician and chiropractor, host of the Dr. Tyna podcast, a best-selling author, and an international speaker who offers a unique perspective for those seeking a stronger foundation for their health and well-being. 

Recent statistics indicate that approximately 13% of Americans have used GLP-1 agonists, a class of drugs primarily prescribed for weight loss or metabolic health issues. According to a KFF health tracking poll, over 15 million people were prescribed GLP-1 drugs as of May 2024, and a Truvada report revealed that more than a million patients used those medications between January 2018 and September 2023. 

Dr. Tyna thinks outside of the traditional media narrative regarding GLP-1 drugs and has been very successful in using them with her patients. In our discussion today, we explore the underlying reasons for the metabolic health crisis in our country, looking at sarcopenic obesity, why we are malnourished yet over-fed, and the impact of a sedentary lifestyle. We also dive into GLP-1 drugs, discussing their origin and their neurologic benefits, debunking the myths surrounding them, and examining their use during perimenopause and menopause. 

Stay tuned for today’s enlightening discussion with Dr. Tyna Moore on these incredible new weight-loss drugs and their application.

IN THIS EPISODE YOU WILL LEARN:

• Why are we so sick as a country?
• The limitations of traditional allopathic medicine regarding lifestyle-related diseases
• Why weightlifting is essential for optimal health
• The benefits of peptides for cognition, pain reduction, and preventing brain fog
• The advantages of using GLP-1 agonists for treating depression and metabolic dysfunction 
• The potential risks of using GLP-1 drugs
• Debunking the myths surrounding the use of GLP-1 drugs
• Why women in perimenopause and menopause face unique challenges with metabolic health
• Why middle-aged women are the most stressed group of people, and how stress can exacerbate insulin resistance
• The merits of using GLP-1 peptides for treating middle-aged women with metabolic issues
• Why proactive lifestyle changes are essential for the neurocognitive health of menopausal women

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Tyna Moore

• On her website
• Instagram
• Facebook
• YouTube 
• Ozempic Uncovered Course 
• Podcast

I am delighted to have Dr. Donald Vega joining me as my guest for today’s podcast episode. 

Dr. Vega is a Costa Rican-based registered dietitian, strength and conditioning specialist, and lifestyle mentor with more than two decades of experience promoting metabolic health. His latest book, The Science of Losing Weight, has been a valuable resource for countless individuals seeking to improve their metabolic health. 

Dr. Vega brings a wealth of expertise to today’s conversation. In our discussion, we explore the multifaceted role that lifestyle plays in fostering metabolic health, touching on topics like the influence of sunlight and blue light therapies, the importance of high-quality sleep, and why diets fail to work. We discuss the impact of mindset, oxytocin, and gratitude on our personal growth, also looking into the intriguing concept of cold hormesis and how autoimmune disorders and trauma can affect our overall health, in addition to many other informative and relevant topics.

IN THIS EPISODE YOU WILL LEARN:

• Why are people struggling more with weight loss resistance now than ever before?
• How sleep deprivation impacts weight-loss resistance and overall health
• How exposure to artificial light affects brain function and energy consumption
• The benefits of morning exposure to blue light and sunlight  
• The role of Vitamin D in immune function
• How stress and inflammation in the gut can prevent weight loss and muscle gain
• How acts of kindness impact our emotional well-being
• How hormetic stressors like cold exposure improve our metabolic health
• Why cold exposure can bypass the need for exercise
• How deep breathing changes our brainwaves, leading to creativity and problem-solving

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Donald Vega

• On his website
• Spanish-speaking listeners can find Dr. Vega on social media @kilosophy
• The Science of Losing Weight is available on Amazon 

I am thrilled to have Dr. Ken Berry joining me on the podcast for the third time today. He was with me before on episodes 111 and 139.

Dr. Berry is a physician, best-selling author, and passionate health advocate with a no-nonsense approach to health and wellness. He has been practicing at the Berry Clinics since 2003 and is an active community member. He has written two books, Lies My Doctor Told Me and the recently published Kicking Ass After Fifty, in addition to various other resources, including Common Sense Labs Today. He also has a YouTube channel, serving over 2 million subscribers- one of my favorite go-to resources for my patients. 

In our conversation today, we dive into the latest Lancet research on the impact of a diabetes diagnosis on life expectancy, along with insights from the American Diabetes Association regarding the costs of diabetes care. We discuss the need for proper diagnostic modalities to identify insulin resistance earlier and the labs Dr. Berry uses in his practice for identifying those at risk. We explore the recently recognized American Heart Association syndrome, CKM (Cardiovascular Kidney Metabolic Syndrome), and the role of GLP agonists, continuous glucose monitors, and glucometers. Dr. Berry also shares his views on plant-based diets, proper diets, and more. 

IN THIS EPISODE YOU WILL LEARN:

• Why does metabolic health continue to deteriorate in most of the general population? 
• The staggering amount of disposable plastic used within the healthcare industry
• The importance of fasting insulin levels when diagnosing metabolic disease
• Why are blood tests essential for determining metabolic health?
• The benefits of glucometers and continuous glucose monitors for metabolic health
• How Dr. Berry’s health improved after following a specific diet and measuring his lab results for a month
• How misinformation gets spread within the health and wellness industry
• Why are doctors not informing their patients about the absence of long-term studies and deluding them with false information?
• The long-term effects of Semaglutide on the body 
• How a proper diet can naturally lower lipid levels
• The limitations of the germ model for treating chronic diseases

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Ken Berry

• On YouTube
• Instagram,
• Facebook
• Twitter

Dr. Berry’s books

Lies My Doctor Told Me 

Kicking Ass After 50   

Common Sense Labs 

Dr. Berry’s Private Community

Phdhealth.community

Medical News article Mentioned

Here’s What to Know About Cardiovascular-Kidney-Metabolic Syndrome, Newly Defined by the AHA  

Previous Episodes Featuring Dr. Ken Berry

Ep. 111 – Is The Keto Diet The Proper Human Diet? – with Dr. Ken Berry

Ep. 139 – Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry

I am thrilled today to have the opportunity to speak with Dr. Vonda Wright, a practicing double-boarded orthopedic sports surgeon who has positioned herself at the intersection of longevity, women's health, and performance. 

Dr. Wright is a great advocate for women's health, well-known and highly regarded for her frequent media appearances and thought leadership. In our discussion, we cover the importance of menopausal literacy and the impact of musculoskeletal syndrome in menopause, focusing on the critical decade, bone health, risk factors, and how to assess muscle strength. Dr. Wright shares her formula for strength training, and we explore the benefits of Zone 2 sprint training, examining the importance of V02-Max testing, particularly for frail individuals. We also address common musculoskeletal issues and essential lifestyle practices for maintaining orthopedic health. 

This insightful conversation with Dr. Vonda Wright is one of my top picks on the podcast. I know you will love it!

IN THIS EPISODE YOU WILL LEARN:

• What menopausal literacy means
• The symptoms of musculoskeletal syndrome during menopause
• The roles estrogen and testosterone play in the musculoskeletal system
• Why it is essential to focus on your health and notice any hormonal changes in the critical decade between the ages of 35 and 45 
• How the loss of loss of muscle mass and strength can lead to frailty and a risk of falling in middle-aged patients
• Why women must base their decisions regarding estrogen on facts
• The benefits of making smart nutrition, exercise, and sleep your priorities
• The exercise Dr. Wright recommends for improving cardiovascular fitness
• How weightlifting and trampoline rebounding in midlife supports bone health 
• How to use how to use V02 Max data to track your fitness level
• Some essential nutritional factors for supporting midlife health 

Bio:

Dr. Wright is a practicing double-boarded Orthopaedic Sports Surgeon, Author, Speaker, Researcher, and Innovator whose work stands at the intersection of Longevity / Women’s Health / Performance. Widely recognized for her thought leadership, Dr Wright is a frequent media and conference expert. Her innovative science-based approach is changing the lives of millions in mid-life.

Dr Wright practices in Lake Nona, Florida, and is the founder and CEO of Precision Longevity.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Vonda Wright

• On her website
• On Facebook
• Instagram
• X.com
• LinkedIn
• Leave a message on VIP Phone Number (407)-232-2334

Today, I am delighted to reconnect with my friend colleague Teri Cochrane, who previously joined me for episodes 56 and 201. Teri is a decoder of the human body, entrepreneur, speaker, and advisor. In her novel approach to integrative health, honed through decades of clinical experience and exceptional client outcomes, she focuses on the dynamic nature of individual health, incorporating insights from epigenetics, biochemistry, quantum physics, and nutrition.

We begin our conversation today by diving into health sovereignty. We discuss the disrupted mirror effect and the standard American diet, exploring the impact of mold and mycotoxins, glyphosate, amyloids, and oxalates, and identifying foods to avoid. We examine the benefits of the game and wildaterian diets, looking at the challenges of weight loss resistance, the concept of the dirty cupcake, and the psychology of eating.

I am sure you will find this informative discussion with Teri Cochrane enlightening and enjoyable.

IN THIS EPISODE YOU WILL LEARN:

• Why it is essential to get actively involved in your health and wellness, particularly in the post-pandemic environment
• What spike proteins represent, and how they can affect you
• Teri explains the disrupted mirror effect
• Which foods are the amyloid-rich foods we should avoid?
• How all metabolic diseases in the US stem from the food we eat, what we wear, and what we use in our environment
• How mold and mycotoxins impact our health
• The problem with industrialized farming
• How oral probiotics increase our histamine load
• The benefits of consuming wild-sourced protein
• Some creative ways to make better food choices
• Which supplements are the best ones?

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Teri Cochrane

• On her website
• Instagram
• Facebook
• TikTok 

Book Mentioned

The Wildaterian Diet: Living as Nature Intended on Amazon

Previous Episodes Mentioned

Episode 56: The Cochrane Method and Bioindividuality 

Ep. 201-The Connection Between Genes, Detoxification, Hormones, and Immune Function

I am delighted to have my good friend and fan-favorite, Dr. Tabatha Barber, joining me again to share her wisdom on the podcast! 

Dr. Tabatha is a triple board-certified OB/GYN specializing in menopause and functional medicine. She has a wonderful podcast called The Gutsy Gynecologist Show and is often referred to affectionately as the Gutsy Gynecologist. Dr. Tabatha was with me in two previous podcast episodes, #206 and #212, and both are in the top twenty downloaded podcasts in the last 18 months!

Many women suffer unnecessarily when going through perimenopause and menopause. Dr. Tabatha and I have an AMA (Ask Me Anything) episode today. We discuss weight gain related to perimenopause and menopause, issues with estrogen replacement therapy, how libido can be impacted by many different factors, how to address a partial hysterectomy and HRT, and bioidenticals versus synthetic hormones. We also get into lab work, skin reactions relative to perimenopause and menopause, emotional eating, leptin resistance, and many other topics. 

I’m grateful for all the great questions and have no doubt this episode with Dr. Tabatha will be another fan-favorite!

IN THIS EPISODE YOU WILL LEARN:

• Why do too much estrogen and too little estrogen both cause weight gain? 
• How fragrances and plastic contribute to the imbalance between estrogen and progesterone.
• How changing to organic tampons and pads, or using a Diva cup, can be a game-changer for women.
• Should women who have had a partial hysterectomy and are on HRT still check progesterone and testosterone levels and fast like a post-menopausal female?
• Dr. Tabatha shares her thoughts on plain estradiol versus Biest and Triest.
• Dr. Tabatha offers her recommendations for a healthy 48-year-old female with zero libido.
• What can a 17-year-old with high testosterone do to get her testosterone level within the normal range?
• Is there a biological or mindset issue at play if you never feel full and always want to eat, irrespective of how healthy or satisfying the foods you eat are?
• The benefits of fasting. 
• What can we do to support our pelvic joints?
• How do our hormones affect our skin?

Connect with Cynthia Thurlow

Follow on Twitter, Instagram & LinkedIn

Check out Cynthia’s website

Connect with Dr. Tabatha Barber

On her website

The Gutsy Gynecologist Show

Previous Episodes Mentioned:

Episode 206 Pt 1: A Deep Dive into Perimenopause- Hormonal Imbalances and Birth Control with Dr. Tabatha Barber

Episode 212 Pt. 2: A Deep Dive into Hormonal Imbalances and Menopause with Dr. Tabatha Barber

Books mentioned:

The XX Brain by Lisa Mosconi

Today, I am privileged to speak with Dr. Rocio Salas-Whalen. She is a triple board-certified physician with extensive expertise in all aspects of endocrinology, focusing on women's health and obesity. 

Dr. Salas-Whalen believes that effective care should be tailored to the specific needs of each individual, as every patient is unique. In our discussion today, we explore the obesity epidemic, challenging the notion that obesity is simply a lifestyle-driven disease. We examine various factors contributing to obesity, clarifying why BMI is ineffective for assessing body composition and discussing the implications of sarcopenic obesity and visceral fat. Dr. Salas-Whalen offers valuable insights into the specific issues faced by perimenopausal and menopausal women, including the role of hormone replacement therapy and the increasing use of medications like GLP-1s. She emphasizes the complexity of weight loss, advocating for responsible prescribing and recognizing that obesity is controllable yet not curable. 

I trust that you will love this conversation with Dr. Rocio Salas-Whalen and find it both enlightening and informative. Stay tuned for more.

IN THIS EPISODE YOU WILL LEARN:

• The five causes of obesity
• How portion sizes are distorted in the US, leading to overeating and obesity
• Why BMI is an outdated tool and not the gold standard for body composition
• Why education on reading labels and making healthier choices is essential 
• What is sarcopenic obesity?
• Why visceral fat is more problematic than subcutaneous fat
• How HRT can improve body composition 
• Why it is essential to find a practitioner who aligns with your goals and values
• How so many women struggle with self-care and advocating for themselves
• Why strength training and increasing protein intake are essential for middle-aged women struggling with weight loss resistance
• How obesity medications have evolved over time
• How GLP-1 medication can help those struggling with binge eating and weight management

Connect with Cynthia Thurlow  

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Rocio Salas-Whalen

• On her website
• Instagram

I am thrilled to have Dr. Nick Norwitz, a researcher-educator on a mission to mainstream metabolic health, joining me today. Dr. Norwitz is a Dartmouth College graduate who completed his Ph.D in metabolism at Oxford University before attending Harvard Medical School to complete his MD. 

Dr. Norwitz is passionate about teaching and encourages everyone to join the growing camp of metabolic health enthusiasts who will be instrumental in changing the world. In today's conversation, we explore the complex and controversial world of non-nutritive sweeteners, covering several topics, including the effects of allulose on PCOS, metabolic medicine, and the research on how gut sensor cells impact our preference for sugar over sweeteners. We look into studies on sucralose, commonly known as Splenda, and Dr. Norwitz shares insights from his Oreo LDL reduction experiment. We also touch on our human tendency toward simplicity and confirmation bias, the importance of bio-individuality, and the concept of N=1 medicine.

Dr. Norwitz is committed to remaining curious. He will return to the podcast later this year to share more about the research on metabolic health, muscle, and metabolism. I know you will love this discussion, so stay tuned for more.

IN THIS EPISODE YOU WILL LEARN:

• How the different molecules that exist within various types of non-nutritive sweeteners impact our biology
• Dr. Norwitz explains how his view on non-nutritive sweeteners has shifted over time.
• Why is allulose such a unique non-nutritive sweetener?
• How the brain can distinguish between different sweetener molecules, and why that can drive changes in behavior  
• Dr. Norwitz explains how the hypothesis that sucralose may cause insulin resistance, was proven incorrect.
• Why some non-nutritive sweeteners may be more problematic than others
• Dr. Norwitz shares his approach to creating engaging social media content and discusses his famous Oreo versus statin experiments.
• Why Dr. Norwitz believes that there should be more studies on lean mass hyper-responders
• How dietary changes affect LDL cholesterol levels
• What is N=1 medicine?

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Nick Norwitz

• X/Twitter
• YouTube
• Instagram
• LinkedIn
• Threads
• FaceBook
• Weekly Newsletter

I have the honor of reconnecting with Dr. Mindy Pelz today. She was with me before on podcasts 113 and 184.

Dr. Mindy Pelz, D.C is a bestselling author, keynote speaker, and nutrition and functional health expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Her popular YouTube channel (which just celebrated 23 million lifetime views) regularly updates followers on the latest science-backed tools and techniques to help them reset their health. She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books; The Menopause Reset, The Reset Factor, and The Reset Kitchen, and her current book published with Hay House, Fast Like a Girl, is available for pre-order. Dr. Mindy has appeared on national shows like Extra TV and The Doctors and has been featured in Muscle & Fitness, Well + Good, SHEknows, Healthline, and more. 

For this episode, I have a new format of ask me anything questions and answers. Dr. Mindy and I answer many of the questions women have sent in about nutrition, navigating fasting, electrolytes, and estrogen and progesterone-promoting foods. We discuss perimenopause, PMDD and hormonal fluctuations, carbohydrates, hormesis, the parasympathetic nervous system, and magnesium. We get into the impact of fasting on the liver, changes in our cycle, and the need for liver and gallbladder support. We also answer several questions about troubleshooting and talk about Dr. Mindy’s new book, Fast Like a Girl. 

I hope you enjoy our new format and listening to today’s discussion with Dr. Mindy Pelz.

IN THIS EPISODE YOU WILL LEARN:

• Should fermented foods (sauerkraut) be eaten first or at the end of a meal?
• When indulging in something sweet from time to time, is it better to use organic sugar or honey than agave? Or is pure stevia preferable?
• Which foods are beneficial for progesterone production?
• Is there a way to prevent cravings for salty or sweet snacks after dinner?
• Some tips to make losing five to ten pounds a bit easier.
• Are products with zero carbs and zero sugars suitable for fasting if they have a sweet taste?
• Some simple ways to relieve the symptoms of PMDD (Premenstrual Dysmorphic Disorder).
• When is the best time for a perimenopausal woman who suffers from anxiety and irritability before getting her period to use progesterone cream?
• Should a woman in perimenopause keep a twelve-hour fasting window until her period starts, even when her cycle is unpredictable? What happens if she skips a cycle?
• Dr. Mindy and I share our opinions on Ozempic (Semaglutide).
• What nutritional information should people look at if they have high cholesterol that cannot be explained?
• How can lifestyle changes allow people to avoid having to take statins?
• What should you do if you become fatigued when fasting?
• What does it mean if you start losing your hair when you fast?

Connect with Cynthia Thurlow

Follow on Twitter

Instagram

LinkedIn

Check out Cynthia’s website 

Connect with Dr. Mindy Pelz

On her website

Instagram

YouTube

Facebook

Get your copy of Dr. Mindy Pelz’s new book, Fast Like a Girl.

Previous Episodes Mentioned

Podcast 113- How to Survive the Ups and Downs of Menopause

Podcast 184 – Hormonal Symptoms Don’t Have To Be a Result of Aging

Today, I have the privilege of reconnecting with my friend Robb Wolf, who joined me on two previous podcasts, episodes 130 and 213. He is a former research biochemist and the New York Times and Wall Street Journal bestselling author of The Paleo Solution and Wired to Eat. 

In our conversation today, we explore the neuro-regulation of appetite and satiety, diet debates, and the impact of ultra-processed foods. Robb shares the intriguing story behind Dorito Roulette, and we dive into the roles of novelty, palate fatigue, protein, sarcopenia, digestion, and reduced anabolic signaling. We also examine the broader implications of nutrition, autoimmunity, gut health, thermoregulation, and sparkling versus still water, and Robb discusses various ideas he has reconsidered in the last few years. 

Stay tuned for today’s invaluable and thought-provoking conversation with Robb Wolf.

IN THIS EPISODE YOU WILL LEARN:

• What is neuro-regulation?
• How the varied flavors of Dorito Roulette tie into our desire to avoid palate fatigue
• How the processed food industry tends to understand satiety better than health professionals
• Why do we need more protein as we age?
• How hormonal changes, decreased anabolic signaling, and a sedentary lifestyle contribute to muscle mass loss and fat gain in older adults
• Why moderation is essential when consuming seed oils or processed foods
• Why Robb advocates for making incremental changes in diet and lifestyle rather than drastic changes 
• Why vitamin D production is essential for preventing autoimmune conditions, and the benefits of using vitamin D lamps during periods of low sunlight
• The importance of sodium for athletic performance and recovery
• Why sparkling water may be better for hydration than still water

Connect with Cynthia Thurlow  

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Robb Wolf

• On his website
• The Healthy Rebellion Radio Podcast
• On X and Instagram 

Previous Episodes Mentioned

Ep. 130 – The Paleolithic Way of Eating: Optimum Nutrition for Optimum Health with Robb Wolf

Ep. 213 All About Electrolytes: Symptoms, Causes, and Solutions for Electrolyte Imbalance with Robb Wolf

I am thrilled to have Dr. Ted Naiman, who joined me before for Episode 109, joining me again today. 

Dr. Naiman is a board-certified family medicine physician in the Department of Primary Care at a leading medical center in Seattle. He holds an undergraduate degree in engineering and incorporates many of those principles into his clinical practice. In today’s conversation, we get into the most effective strategies for addressing insulin resistance, exploring the U-shaped curve associated with fasting and the potential issues of excessive fasting. We dive into macros, carb restriction, cravings, hedonic eating, weight training, and Zone 2 training, looking at eccentric and isometric training and the negatives of strength training. We explain why calories are of no concern, the difference between animal and plant-based protein, and discuss sarcopenic obesity. Dr. Naiman also shares his take on GLP-1 agonists as a therapeutic approach for weight loss and satiety and answers a series of rapid-fire questions about seed oils, high fructose corn syrup, artificial sweeteners, and anti-nutrients,

I am sure you appreciate and enjoy this conversation!

IN THIS EPISODE YOU WILL LEARN:

• Effective ways to address early insulin resistance through exercise
• Why you need to increase the weight or resistance gradually when doing strength training
• The best way to approach resistance and cardio training
• The benefits and risks of fasting
• Carbohydrate sources for optimal health and satiety
• Dr. Naiman shares strategies for dealing with junk food cravings
• Why is protein essential for optimum health?
• Are seed oils a problem?
• Dr. Naiman shares his views on artificial sweeteners and high fructose corn syrup for weight loss
• The best approach to exercise for obese middle-aged females
• The benefits of GLP-1 agonists for type 2 diabetes and their potential side-effects
• Why diet and exercise are essential when using GLP-1 injectables for weight loss

Dr. Ted Naiman Bio:

Dr. Ted Naiman is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His personal research and medical practice focus on the practical implementation of diet and exercise for health optimization. 

He is the author of The PE Diet.

Connect with Cynthia Thurlow  

• Follow on Twitter
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• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Ted Naiman

• On X
• Instagram
• On other social media:@TedNaiman 
• Hava

Dr. Naiman's Book

The P:E Diet by Dr. Ted Naiman

Previous Episode Mentioned

Ep. 109 How To Transform Your Health with Diet and Exercise with Dr. Ted Naiman

Today, I am privileged to connect with Sal Di Stefano. 

Sal is a sought-after fitness and health expert with a straightforward and uncomplicated manner of communication. He is also a co-host of the immensely popular Mind Pump Podcast.

In our discussion, we explore why the scale is an ineffective measure of success in our culture, particularly for women. We dive into the effects of body image and dysfunctional relationships with our bodies, contrasting self-hate patterns with self-love patterns. We look at ways to train differently in middle age with the challenges of perimenopause and menopause and consider the impact of physiological changes during pregnancy and the postpartum period. We also cover signs of overtraining and intuitive nutrition and address many listeners' questions about reverse dieting, hormetic strategies, and authenticity. 

I am sure you will love this conversation, and I look forward to having Sal back on the show in 2024.

IN THIS EPISODE YOU WILL LEARN:

• The limitations of relying solely on weight as a measure of success in health and wellness
• Why we should focus on the full scope of fitness and diet rather than a specific number or metric
• How patterns of self-hatred can lead to unhealthy behaviors 
• How to practice self-care with exercise and a healthy diet
• Why exercise routines should be founded on factors like sleep, stress, fitness levels, and diet
• The importance of starting with small, manageable steps toward self-care and weight loss
• Why strength training is the most effective exercise for women in perimenopause and menopause
• How high-performing athletes prioritize recovery and rest to prevent burnout and injury
• Post-pregnancy muscle recruitment patterns and exercises
• Diet and nutrition for improved mental clarity and physical performance
• The benefits of strength training for muscle growth and hormone balance

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Sal Di Stefano

• On YouTube
• Mind Pump Podcast

Today, I am delighted to reconnect with the esteemed Dr. Cate Shanahan, who last joined our podcast for episode 131. She is a New York Times bestselling author and a physician-researcher who synthesizes complex scientific concepts into clear and logical insights to empower her readers to drive positive changes for a better world. Her latest book, Dark Calories, is a must-read for everyone, particularly clinicians. 

Dr. Shanahan brings a wealth of knowledge to our discussion today. We explore the origins and biochemistry of seed oils, their production, and their detrimental effects on our mitochondria and overall health, diving into the concept of garbage blobs, looking at insulin resistance, stress, and hormones, and explaining why hypoglycemia is not benign. We examine the controversial role of the American Heart Association in cholesterol communication and why the keto diet is not ideal for everyone, and Dr. Shanahan also shares strategies for a seed oil-free lifestyle. 

I trust you will find this conversation with Dr. Cate Shanahan as enlightening and engaging as I did when recording it.

IN THIS EPISODE YOU WILL LEARN:

• How the unhealthy vegetable oils in food products negatively impact our health
• Why we must become aware of the presence of unhealthy oils in our food and read ingredient labels to make informed choices
• How her background in biochemistry and molecular biology helped Dr. Shanahan see that polyunsaturated oils were the problem instead of saturated fats
• Why vegetable oils are unique when compared with olive and coconut oils
• Which vegetable oils are the Hateful Eight?
• How the oxidation process in vegetable oil production creates toxicity in our bodies
• How insulin resistance affects metabolic health and causes weight gain
• Tips for differentiating between normal and pathological hunger
• How stress hormones break down muscle and bone and raise blood sugar levels
• The importance of reducing carbohydrates gradually to avoid chronic stress and muscular breakdown
• Why Dr. Shanahan believes that the medical community is corrupt

Bio: 

Cate Shanahan, MD, is a Cornell-trained physician-scientist whose works have inspired entire movements involving bone broth, live-culture ferments, and seed oil-free business empires. Together with NBA legend Gary Vitti, she created the LA Lakers PRO Nutrition program, which has been emulated by elite championship teams worldwide. Dedicated to her field, she runs a telehealth practice, as well as a health-education website, DrCate.com, and lives with her family on a peaceful lake in Florida.

Connect with Cynthia Thurlow  

• Follow on Twitter
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• Submit your questions to [email protected]

Connect with Dr Cate Shanahan

• On her website
• On Facebook
• Instagram
• LinkedIn
• X.com

I am delighted to connect with Dr. Nathan Bryan, an international leader in Molecular Medicine, biochemistry, and nitric oxide today. He was the first ever to describe nitrites and nitrates as indispensable nutrients for cardiovascular health. Having been involved in nitric oxide research for the past 18 years, he has made many seminal discoveries in that area. 

After hearing Dr. Bryan speak on the podcast of a colleague, I decided to bring him into the Everyday Wellness Community. In today’s discussion, we explore the role of nitric oxide as a signaling molecule crucial for communication within the body and examine how modern lifestyles affect nitric oxide production, looking at how to differentiate between the two nitric oxide pathways and understanding why our lifestyle choices significantly impact that. We discuss the importance of the oral microbiome and symbiosis, the harmful effects of fluoride, proton pump inhibitors, and mouthwash on our health, and cover the symptoms of low nitric oxide production, the impact of modern farming practices on the nutrient quality of our foods, and the differences between organic and conventional crops. Dr. Bryan highlights the importance of gender differences in nitric oxide production, particularly during perimenopause and menopause. We also explore various factors to avoid, the benefits of tongue scraping, the role of hydrochloric acid, and the importance of genetic testing for supporting nitric oxide production, and Dr. Bryan shares his view on how lifestyle choices and nitric oxide supplementation are as crucial as HRT in the aging process. 

I am confident you will love this conversation with Dr. Nathan Bryan as much as I enjoyed recording it.

IN THIS EPISODE YOU WILL LEARN:

• What nitric oxide is and why it is essential
• Dr. Bryan explains the process of nitric oxide synthesis in the body.
• The importance of oral bacteria in nitric oxide production and blood pressure regulation.
• Why nitrate is essential nitrate in the oral microbiome, and how it impacts the digestive system
• How fluoride can harm the oral microbiome and lead to nitric oxide deficiency.
• Why should the use of proton pump inhibitors be avoided?
• Why nitric oxide, derived from green leafy vegetables, is essential for cardiovascular health 
• How nitric oxide production decreases with age, particularly in women after menopause
• The benefits of tongue scraping and why you should not do it with antiseptic mouthwash
• Lifestyle factors that impact nitric oxide production
• The benefits of nitric oxide supplements

Bio: Dr. Nathan Bryan

Dr. Bryan is a successful CEO, scientist and international leader in molecular medicine and nitric oxide biochemistry. His patented discoveries and inventions that have improved patient care worldwide and are responsible for more than one billion dollars in global product sales.

By way of background, Dr. Bryan was recruited in 2006 by Ferid Murad, M.D., Ph.D., 1998 Nobel Laureate in Medicine or Physiology to join faculty at the University of Texas Health Science Center, at Houston after a two-year post-doctoral Kirschstein fellowship at Boston University School of Medicine in the Whitaker Cardiovascular Institute.

Since then, he has been dedicated to nitric oxide research and has made many seminal discoveries in the fi eld resulting in dozens of issued US and International patents.

Connect with Cynthia Thurlow  

• Follow on Twitter
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• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Nathan Bryan 

• On his website
• On the N101 website
• On YouTube, LinkedIn, Instagram, and X
• The Heartbeat Happy Hour podcast 

You will find 100’s of peer-reviewed articles by Dr. Nathan S. Bryan on PubMed. Also, look out for his new book, coming out this fall, called The Secret of Nitric Oxide: Bringing Nitric Oxide to Life.

Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink. 

In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Dr. Scheller also sheds light on how poor absorption impacts the gut microbiome and causes a leaky gut, offering insightful nutritional strategies to address those concerns. Our conversation also extends to fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.  

Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use.

IN THIS EPISODE YOU WILL LEARN:

• How the stigma surrounding alcohol use is changing
• How does alcohol affect the brain and body?
• How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption
• Dr. Scheller shares her personal experience with alcohol 
• How alcohol consumption in middle-aged women could increase inflammation and oxidative stress
• How alcohol impacts blood sugar
• The link between alcohol consumption and male infertility 
• Some suggestions for navigating a Dry January
• How alcohol use impacts mental health
• Overcoming alcohol addiction through self-awareness and wellness

Bio: Dr. Brooke Scheller DCN, CNS

Dr. Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink.

After finding freedom from alcohol in 2021, Dr. Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance. 

Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety. 

She currently resides in NYC. 

Follow Dr. Brooke on Instagram @drbrookescheller. Learn more at www.brookescheller.com or www.functionalsobriety.com 

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Brooke Scheller

• On her website
• Instagram (@drbrookescheller)
• Functional Sobriety
• How to Eat to Change How You Drink

Today, I am delighted to reconnect with Dr. Uma Naidoo, who joined me once before for episode 173.

Dr. Naidoo is an awarded and board-certified Harvard nutritional psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first-ever hospital-based nutritional and metabolic psychiatry service in the United States at Massachusetts General Hospital and the Director of Nutritional Psychiatry at the MGH Academy. 

In our enlightening conversation, Dr. Naidoo talks about her latest book, Calm Your Mind With Food, and we dive into the impact of anxiety during the pandemic. We explore how anxiety influences our susceptibility to metabolic diseases, autoimmunity, and Alzheimer's, and the difference between processed foods and homemade meals. Dr. Naidoo emphasizes the pivotal role of nutrition in mental health, particularly the interplay between the enteric nervous system, the vagus nerve, and brain function. Our discussion also covers the scientific underpinnings of the gut microbiome, the pitfalls of non-nutritive sweeteners and sugars, and the critical roles of neurotransmitters and neuroinflammation. She also elucidates the concept of leptin and its resistance, critiques nutritional trends like the low-fat craze, and clarifies the nuanced impacts of carbohydrates, fiber, and plant-based versus omnivorous diets. 

I am sure you will find this conversation with Dr. Uma Naidoo as valuable and enjoyable as I did.

IN THIS EPISODE YOU WILL LEARN:

• Some of the mental health and anxiety trends Dr. Naidoo continues to see four years after the pandemic
• How cooking at home improves your food choices and health
• The link between gut health and mental wellbeing
• How older artificial sweeteners, like aspartame, can lead to cravings and weight gain 
• How stress and poor diet impact brain function
• How hormones like leptin can cause anxiety and depression
• The importance of understanding your individual nutritional needs based on your genetics, physiology, and environment
• Dr. Naidoo advises moderation when consuming fruit and processed foods 
• Why many individuals struggle to consume enough fiber
• How to increase your fiber intake
• The benefits of including whole, unprocessed foods like eggs, avocado, and sourdough bread in your breakfast

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
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• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Uma Naidoo

• On her website
• Daily Dose Meals
• OnFacebook
• Instagram
• LinkedIn
• X, and TikTok

Previous Episode Mentioned

Ep. 173 – How The Food You Eat Boosts Your Mood & Mental Health (and the Connection Your Gut Health Plays) with Dr. Uma Naidoo

I am delighted to connect with Angelo Keely today, the Co-founder and CEO of Kion. 

Angelo started Kion in 2017, aspiring to create an unparalleled and healthy work culture within a high-growth consumer products company dedicated to motivating their customers to continue along their journeys to personal health.

In our conversation, we explore the advantages of essential amino acids (EAAs), their role in muscle function, how they differ from branched-chain amino acids, and their impact on metabolic processes. We explain the importance of sourcing around essential amino acids, address concerns related to muscle loss, caloric restriction, and fasting, and discuss how EAAs support overall muscle health. Angelo also shares his insights on caffeine, creatine, omega-3s, stress management, and sleep. 

Stay tuned for today’s informative and engaging conversation with Angelo Keely.

IN THIS EPISODE YOU WILL LEARN:

• What amino acids are and why they are essential for our bodies
• How essential amino acids differ from non-essential amino acids
• Why resistance training and consuming nutrient-dense meals are the key to stimulating protein synthesis 
• The reason branched-chain amino acid supplements are not as effective as EAA supplements
• Some factors to consider regarding loss of muscle mass in aging individuals
• How essential amino acids are lighter and more effective for protein synthesis in middle-aged individuals
• The importance of adequate protein intake when fasting intermittently
• How hormonal changes during perimenopause can lead to anabolic resistance, making essential amino acids more beneficial for women than men
• How creatine supports muscle energy, and why it is particularly beneficial for women in perimenopause
• The benefits of omega-3 supplements
• Why getting enough sleep is essential sleep for middle-aged women. 

Bio: Angelo Keely

Angelo is the co-founder and CEO of Kion, an active lifestyle, supplement, and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions. 

Visit getkion.com/cynthia to save 20%

Personal Highlights

• Raised in Austin, Texas — parents in the supplement and health food business
• He was stabbed and nearly beaten to death at 16 years old during a bad LSD trip
• He has been involved in nutrition, functional fitness, yoga, and meditation for over 20 years
• He was part of a small rescue party for a bus accident in the foothills of the Indian Himalayas at age 21 while doing advanced yoga study at an ashram
• Started professional career and lived in France and India for several years
• Speaks multiple languages
• Happily married with two kids — always focused on the balance between career and family
• Aminos were one of the most important supplements mom gave to Angelo as a small child
• Angelo started Kion in his garage — a classic entrepreneur story 
• Building Kion is an effort to build the best possible company for everyone it touches —seeking fun, a great life, and integrity in everything we do

Connect with Cynthia Thurlow  

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• Submit your questions to [email protected]

I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.

Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.  

Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more. 

Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.

IN THIS EPISODE YOU WILL LEARN:

• How breastfeeding can delay menstrual cycles without causing infertility
• Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors
• Contraceptive options for younger women
• The importance of understanding the side effects and implications of long-term oral contraceptives
• The benefits of green leafy vegetables for fibrocystic breasts
• Supplements for breast health 
• The potential drawbacks of mammograms
• Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia
• How trauma contributes to the dysregulation of the immune system and autoimmune conditions
• Supplements for middle-aged women
• How cold plunges and saunas benefit physical and mental well-being

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Stephanie Estima

• On Instagram 
• On her weekly podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived.
• Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body: A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex

Previous Episodes featuring Dr. Stephanie

Ep. 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima

Ep. 272 Understanding Women’s Health: Answering Your FAQs featuring Dr. Stephanie Estima

Today, I am thrilled to reconnect with a previous guest, Dr. Mary Claire Haver. 

Dr. Haver is a board-certified OBGYN, a certified menopause provider, and the founder of Mary Claire Wellness, a private medical practice focusing on women in midlife. Her best-selling book, the Galveston Diet, and her latest New York Times best-seller, The New Menopause, are fabulous resources for middle-aged women.

In our discussion today, we dive into various aspects of perimenopause, looking at the associated challenges. We discuss factors accelerating ovarian aging, the role of contraception, mental health shifts, and the often delayed diagnosis of premature ovarian insufficiency. We examine the differences between hormone replacement therapy and oral contraceptives, discussing the importance of advocacy for women's health and the benefits of vaginal estrogen. We explore the disparity in federal funding for women's health research, the impact of the Women's Health Initiative, body composition changes, the estrabolome, the 30 Plant Challenge, and the advantages of HRT. Dr. Haver also talks about her preferred supplements. 

I'm sure you will find this conversation a valuable resource that you will likely revisit several times.

IN THIS EPISODE YOU WILL LEARN:

• Why perimenopause is so fraught with chaos
• Some of the factors that hasten ovarian aging
• How perimenopause causes significant changes in neurotransmitters, leading to cognitive changes
• The differences between HRT and oral contraceptives
• How estrogen loss during menopause affects vaginal tissue
• The benefits of vaginal estrogen for symptoms of menopause 
• How women's health research funding prioritizes reproduction over menopause and perimenopause
• How HRT can help with fat loss and muscle mass in postmenopausal women
• The emergence of eating-disordered behaviors in menopausal women
• Some of the lesser-known symptoms of menopause and ways to overcome them
• How HRT could impact the longevity and cognitive health of women

Bio: Dr Mary Claire Haver

Dr. Mary Claire Haver is a board-certified OB-GYN who has devoted her adult life to women's health. When she began to experience the changes of menopause and mid-life weight gain, she created her online program, The Galveston Diet, which currently has over 80,000 students. The Galveston Diet is the first and only nutrition program in the world created by a female OB-GYN, designed for women in menopause.

As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition. In 2021, Dr. Haver opened Mary Claire Wellness; the clinic was born out of repeated requests from the Galveston Diet students and Dr. Haver's social media followers for personal guidance. 

Dr. Haver lives with her husband and two daughters in Galveston, Texas. She is the author of The Galveston Diet (Rodale; January 10th, 2023).

Connect with Cynthia Thurlow  

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Mary Claire Haver

• On the Mary Claire Wellness website
• Instagram
• TikTok
• Facebook
• YouTube

Books Mentioned

Dr. Haver’s books, The Galveston Diet and The New Menopause 

The Menopause Brain and the XX Brain by Lisa Mosconi

Previous Episode Mentioned

Ep. 308 Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause and Inflammation

Today, we have AMA number 9. 

This episode is particularly significant to me as I discuss the recent fall and rapid decline of my father, which I believe could have been prevented. 

My father was a thin and reasonably healthy man who became increasingly sedentary later in life. He grew weaker and became frailer, and a series of falls resulted in multiple brain bleeds. Despite hospitalization, he ultimately chose comfort care and passed away. 

By sharing his story, I hope to inspire others to prioritize physical activity, proper nutrition, and strength training to prevent similar outcomes. 

Your responses and thoughtful questions are deeply appreciated. Stay tuned for today’s AMA, focusing on preventing sarcopenia in older adults.

IN THIS EPISODE YOU WILL LEARN:

• What are the hallmarks of sarcopenia?
• Why strength training is crucial for preventing and managing sarcopenia
• How stabilizing estrogen and progesterone with HRT can help mitigate muscle catabolism and bone density loss in post-menopausal women.
• Why an adequate protein intake is essential for preventing sarcopenia
• How creatine can help to help improve muscle mass in older adults
• How to improve muscle mass through increased repetitions with lighter weights  
• The benefits of hydration and electrolytes for easing joint pain and muscle recovery in post-menopausal women
• How encouraging your older relatives to improve their nutrition and find enjoyable physical activities can help them prevent muscle loss.
• Why working with trainers experienced in middle-aged and older adult fitness is recommended to ensure safe and effective exercise routines.
• How nutritional supplements can help prevent muscle loss

Connect with Cynthia Thurlow  

• Follow on Twitter, Instagram & LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Resources

International Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and Management

Consensus guidelines for sarcopenia prevention, diagnosis, and management in Australia and New Zealand

Sarcopenia definition, diagnosis, and treatment: consensus is growing 

Weighted Vests on Amazon

Beam Dream Sleep Powder (use code CYNTHIA for 20% off)

LMNT Electrolytes

I am honored to connect with Esther Blum today! She is the bestselling author of "Cavewomen Don’t Get Fat," "Eat, Drink, and Be Gorgeous," and most recently, "See Ya Later, Ovulator!". Esther currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles. 

Today we speak about medical gaslighting, how weight gain does not have to be a part of aging, andropause and menopause, and the Women’s Health Initiative. We dive into physical changes and significant symptoms during perimenopause and menopause, the role of the pelvic floor, deciphering what the dreaded “menopot” is, what does not work, and advocacy in terms of testing and hormones. We also address constipation, weight loss resistance, and how our tolerance for alcohol changes as we age, especially when using bioidenticals or hormone replacement therapy. 

IN THIS EPISODE YOU WILL LEARN:

• How women can redefine their experience and continue having an active sex life after menopause.
• How to surrender, lean in, and take the pressure off yourself while going through perimenopause and menopause.
• Why is there so much misinformation and medical gaslighting in our society?
• Why Esther wrote See Ya Later, Ovulator!
• Some common symptoms of perimenopause.
• Risks women may face after a hysterectomy.
• Changes that happen in the vaginal canal and pelvic floor during menopause.
• The significant and profound impact of the decline of sex hormones.
• How to avoid weight gain in menopause.
• What can menopausal women do to prevent fatty liver and digestive problems?
• Lab tests women should be asking their health providers for.
• Why should perimenopausal women avoid alcohol? 
• Some simple ways to address constipation.

Connect with Cynthia Thurlow

Follow on Twitter, Instagram & LinkedIn

Check out Cynthia’s website

Connect with Esther Blum

On her website

On Facebook, Instagram, LinkedIn

Get your free copy of Esther’s Happy Hormone Cocktail

Esther’s Books

Esther’s book, See Ya Later, Ovulator!, by Esther Blum

Cavewomen Don’t Get Fat, by Esther Blum

Eat, Drink, and Be Happy, by Esther Blum

Today, I am honored to connect with Dr. Sean O'Mara, the leading global health and performance-optimizing physician. 

Dr. O'Mara is a former ER physician and attorney. He works with business executives, professional performers, and athletes, and he has also had the chance to collaborate with multiple United States presidents, Secretaries of State, senior government officials, and high-level foreign dignitaries. 

In our discussion today, we address the dangers of visceral fat and the general lack of awareness of it, particularly among healthcare professionals. We cover various types of fat, the influence of Big Pharma, and the impact of menopause on disease susceptibility. We dive into health optimization, sarcopenia, sarcopenic obesity, frailty, adiponectin, and MRIs for assessing visceral fat, and Dr. O'Mara offers valuable insights on muscle tissue differences, lifestyle factors, epigenetics, and the most effective exercises, discussing his advocacy for intermittent fasting, the importance of clinical labs, and the specific supplements for managing visceral fat. He also shares his thoughts on alcohol and caffeine. 

This engaging and informative episode with Dr. Sean O’Mara features numerous slides and MRI images. So, I recommended viewing it on YouTube.

IN THIS EPISODE YOU WILL LEARN:

• Why visceral fat is a significant contributor to chronic disease
• How visceral fat invades muscles, leading to the loss of spinal erectness
• Why superficial subcutaneous fat is essential for health
• The impact of visceral fat on muscle mass and bone density in older adults
• How lifestyle choices impact metabolic health
• The benefits of fermented foods and extended fasting for optimal health
• Why Dr. O’Mara believes that modern humans are less intelligent than our ancestors
• How fasting helps to cleanse the body and reverse disease
• How distance running and cycling can impact the body negatively, and the benefits of sprinting
• Why Dr O’Mara recommends avoiding alcohol

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Sean O'Mara

• On his website
• Instagram
• YouTube
• TikTok
• LinkedIn
• Join Dr. O’Mara’s online community (www.drseanomara.podia.com) 

Recommended Podcast

What Alcohol Does to Your Body, Brain & Health, from Andrew Huberman

I am delighted to have Shawn Wells, affectionately known as the Ingredientologist, joining me again today. Shawn is a leading nutritional biochemist and health optimization expert. He is also a biohacker and the formulator of over 500 supplements, foods, beverages, and cosmeceuticals. 

In our conversation today, we cover how to evaluate the quality of supplements, explain what proprietary blends represent, and explore several exciting new supplements like Peptide 185, Paraxanthine, and various nootropic agents. Shawn shares his optimal supplement stacks for sleep, metabolism, gut health, and regulating blood sugar, diving into the impact of delivery systems, including transdermal approaches and IV therapies. He also offers guidance on setting intentions and affirmations around supplement consumption. 

I trust that you will find this conversation with Shawn Wells as enjoyable and informative as I did while recording it.

IN THIS EPISODE YOU WILL LEARN:

• Shawn shares his concerns about quality control in supplement manufacturing.
• Why it is essential to buy supplements only from trusted brands when ordering from big retailers
• Shawn discusses the potential benefits of the new supplement, Peptide 185, for muscle protein synthesis.
• The potential leucine holds for age-related muscle loss and sports nutrition. 
• Shawn dives into the physical effects of the caffeine metabolite paraxanthine.
• BDNF-boosting ingredients for neuroplasticity and brain protection
• How adaptogenic herbs can increase resilience and improve sleep quality, energy, and focus
• Shawn highlights the importance of physical movement and proper posture for maintaining physical health.
• How a leaky gut can lead to immunological problems and cognitive impairment
• Shawn explores the effectiveness of supplementation versus methods like high-intensity interval training for boosting NAD levels.
• Shawn explains how to use intention and affirmations to maximize the absorption of supplements.

Bio: Shawn Wells:

Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on health optimization.

Meet the Ingredientologist, a visionary scientist behind over 1000 groundbreaking formulations, including 25 patented ingredients like Paraxanthine, Teacrine, Dynamine, and Dihydroberberine. Once a Chief Clinical Dietitian, he has empowered thousands with innovative health solutions like keto, paleo, fasting, and supplements, overcoming his own battles with Epstein-Barr Virus, Chronic Fatigue Syndrome, and more.

As a world-renowned thought leader on mitochondrial health, he has spoken on five continents and featured in acclaimed documentaries and podcasts. Discover his practical, research-backed solutions in "The ENERGY Formula," hailed by USA Today, Forbes, and an Amazon best-seller. Experience greater resilience and boundless energy under his expert guidance.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Shawn Wells

• On his website 
• Shawn’s biohacking book, The Energy Formula
• On Instagram, YouTube, Facebook, LinkedIn, Twitter, Pinterest, and TikTok 

Previous Episode Mentioned

Ep. 126 – Plant Medicine: Bio-Hacking Your Way to Optimum Health featuring Shawn Wells

I am thrilled to have Gary Taubes back on the show today. (He was with me before on episode 137. Gary is an investigative science and health journalist whose work has been pivotal in catalyzing the low-carb keto movement. He has written many books, including his most recent, Rethinking Diabetes, and his articles are in many of the best anthologies. He has also received many science awards.

Today's discussion is particularly significant, given the recent report from the American Diabetes Association revealing that the annual cost of diabetes in the United States reached a staggering $412.9 billion in 2022, with individuals diagnosed with diabetes now representing one in every four dollars spent on healthcare. 

In our discussion today, we dive into the history of diabetes, pertinent statistics, the prevailing standard of care, and the transformative influence of insulin on diabetes management and reactive hypoglycemia. Gary provides insights into his reactions to GLP ones, the integration of medical and nutrition science into the medical field, and the influence of organizations such as the American Diabetes Association, AHA, USDA, and NIH. Our discussion also extends to the effects of pharmaceuticals, the shortcomings in our approach to diabetes management and existing models, and the challenge the low-carb community faces.

Stay tuned for today's eye-opening conversation, where we shed light on the complexities surrounding diabetes care, explaining how simple lifestyle changes can tremendously improve quality of life.

IN THIS EPISODE YOU WILL LEARN:

• Rethinking Diabetes is a groundbreaking exploration of diabetes diagnosis, management, and treatment
• Gary discusses the evolution of evidence-based medicine
• Why the traditional medical approach to treating diabetes is inadequate
• How the guidelines of the American Diabetes Association were based on outdated assumptions 
• How medical treatments compare with lifestyle changes for managing diabetes
• Controversies surrounding how the pharmaceutical industry has influenced the way medical associations have shaped their diabetes management policies
• How medical guidelines and dietary advice have evolved
• What constitutes a healthy diet?
• How patients often have trouble following diet recommendations, despite their best intentions
• Is obesity a hormonal disorder or caused by overeating?

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Gary Taubes

• On his website
• Twitter
• Facebook

Previous Episode Mentioned:

Ep. 137 – High Blood Sugar Levels And Its Long-Term Damage with Gary Taubes

Book Mentioned:

Rethinking Diabetes What Science Reveals About Diet, Insulin, and Successful Treatments

is available from most bookstores or on Amazon.

Today, I am thrilled to reconnect with one of my favorite physicians, Dr. Lara Briden, a naturopathic doctor specializing in women's health. 

Dr. Briden is on a mission to help women achieve natural menstrual cycles without relying on hormonal birth control. She has authored several books, including her latest, Metabolism Repair for Women.

In our conversation today, we dive into why we cannot consciously control energy balance, the impact of ultra-processed foods, epigenetic factors in obesity, the significance of satiety hormones, the role of muscle, and the effects of visceral fat versus subcutaneous fat. We also discuss ways to assess metabolic health and explore various treatments. 

This insightful discussion with Dr. Lara Briden is bound to captivate and inform all our listeners. Stay tuned for more.

IN THIS EPISODE YOU WILL LEARN:

• Why energy balance is not under our conscious control
• How the regulatory mechanism in the body naturally reduces hunger and burns energy
• How ultra-processed foods were created to be addictive and lead to overeating
• How the adiponectin hormone impacts insulin sensitivity and satiety
• The importance of maintaining muscle mass and avoiding sarcopenia, particularly during menopause
• The difference between subcutaneous and visceral fat
• Measuring and managing visceral fat
• How High triglycerides often indicate insulin resistance
• The limitations of the fasting insulin test
• Using the entrainment of circadian rhythm to improve metabolic health
• The benefits of addressing gut problems for improving metabolic health

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Lara Briden

• On her website
• On social media: @Lara Briden 

Dr. Briden’s latest book is titled The Metabolism Reset in Australia and New Zealand. Everywhere else, it is titled Metabolism Repair for Women

Other Books by Dr. Briden

Period Repair Manual

Hormone Repair Manual

Previous Episode Mentioned

Ep. 220: A Detailed Guide to Healthy Hormones with Dr. Lara Briden

I am sincerely honored to connect with Walter Green today. 

Walter served as the Board Chairman and CEO of Harrison Conference Services for 25 years and played a significant role in the Young Presidents Organisation. Since selling his company, he has dedicated himself to supporting various nonprofits, focusing on education and health for the underserved. 

Walter’s work is powerfully inspiring. I initially heard him on one of Peter Attia’s podcasts, which moved me so profoundly that I shared it with anyone willing to listen. In our conversation today, Walter shares his background and we discuss how I took purposeful action after hearing him talk on the podcast. We dive into gender socialization and emotional expression, the value of authenticity and integrity, the concept of saying it now, and the importance of intentionality and boundaries. We also discuss crucial elements of making meaningful connections, cultivating deep, authentic friendships, and transforming our lives to become agents of change. 

Having this conversation with Walter was invaluable for me, and I have no doubt you will also love it.

IN THIS EPISODE YOU WILL LEARN:

• Reflecting on his 60 years of marriage, Walter highlights the importance of deep passion and respect in enduring relationships.
• Walter offers his perspective on authenticity and openness in relationships, emphasizing the importance of being true to yourself.
• How Walter values authenticity in his relationships and finds it hard to be open and vulnerable with those who are not candid and authentic  
• How Walter’s career in finance influenced his relationships
• Walter talks about gratitude and shares how at the age of 71, he shared stories with people he loved on Zoom, inspiring the Say It Now movement.
• Walter shares his journey of intentional living, explaining the importance of thinking backward and aligning your actions with your ideal outcomes.
• Why it is essential to consider the context of every decision you make in all aspects of life
• The importance of finding your purpose and living in the present  
• The benefits of developing deep and long-lasting relationships
• How to identify those who have made a difference in your life
• Walter discusses love languages, sharing the importance of understanding how others prefer to receive love and affection.

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Walter Green

• On Just Say It Now website
• On This Is the Moment website (For Walter’s book)
• Walter’s Ted Talk: Why We Should Eulogize the Living
• Peter Attia’s Podcast: The impact of gratitude, serving others, embracing mortality, and living intentionally with Walter Green

I’m honored to reconnect with Dr. Felice Gersh today! She is a multi-award-winning physician with dual board certification in OB-GYN and Integrative Medicine. We connected once before in Episode 221, where we spoke about PCOS and metabolic health.

Today, Dr. Gersh joins me to dive into perimenopause and menopause. We discuss various issues surrounding the Women’s Health Initiative, and talk about estrogen as a family of hormones, estrogen-mimicking chemicals, synthetic hormones, and oral contraceptives. We get into the importance of thyroid function, the pro-inflammatory state of a loss of estrogen in perimenopause and menopause, and the importance of nutrition and exercise for the metabolism. We also speak about the lesser-known changes that occur in menopause, including changes in body odor, constipation, sarcopenia, osteoporosis, and vocal changes. 

I intend to invite Dr. Gersh back to discuss women and mitochondrial health and to talk about her latest book, Menopause: The Fifty Things You Need to Know. 

Stay tuned to find out what menopause really is and what it does to a woman’s metabolic system.

IN THIS EPISODE YOU WILL LEARN:

• Dr. Gersh discusses the Women’s Health Initiative study and its devastating effects.
• The difference between synthetic and bioidentical hormones.
• How chronic diseases of aging can be delayed when hormones are incorporated along with other lifestyle refinements.
• What do hormones do?
• Why every immune cell in the body has receptors for vital hormones.
• Why menopause cannot be defined by a specific moment in time.
• Changes that occur physiologically during the perimenopause years.
• How hormones can change the perimenopause paradigm entirely.
• Why perimenopause translates into many sleep issues.
• Why phytoestrogens are nature’s gift to women.

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website 

Connect with Dr. Felice Gersh

• On her website: Integrative Medical Group of Irvine
• On Instagram

All of Dr. Gersh’s books are available on Amazon

Episode 221 on PCOS with Dr. Felice Gersh

Resource Mentioned

Go to www.toxicology.gov to see all the ingredients in birth control pills listed as endocrine disruptors.

Today, I am delighted to connect with my dear friend, Dr. Mariza Snyder. Dr. Snyder is a best-selling author, dedicated wife, and wellness advocate passionately committed to empowering women through lifestyle changes, whole food nutrition, essential oils, and other health practices. 

In our discussion today, we dive into the perimenopausal journey, looking at the warning signs and ways to rediscover ourselves. We explore the impact of lifestyle choices and the importance of understanding cravings in middle age, offering practical strategies for navigating perimenopause and menopause. We get into the benefits of continuous glucose monitors and glucometers, the critical role of fiber and fermented foods, and the supplements Dr. Snyder recommends for optimal brain health. We also address gut health and the misconception that constipation is normal. 

I am confident you will find my conversation with Dr. Snyder as enlightening and enjoyable as I did.

IN THIS EPISODE YOU WILL LEARN:

• Why women need to educate themselves about perimenopause and its symptoms
• Common early signs of perimenopause
• How lifestyle choices significantly impact the severity of perimenopause symptoms
• Why women must eat enough protein
• Importance of maintaining stable blood sugar levels
• Benefits of using continuous glucose monitors
• How strength training helps women maintain muscle mass and functional strength
• The benefits of fermented foods for supporting the gut microbiome
• Why managing stress and getting enough sleep are essential
• Brain-boosting supplements Dr. Snyder recommends
• How to avoid constipation 

Bio: Dr. Mariza Snyder

Dr. Mariza Snyder is a functional practitioner, women’s hormone expert, and the author of eight books: The newest book, The Essential Oils Menopause Solution, focuses on solutions for women in perimenopause and menopause and the #1 National Bestselling book, The Essential Oils Hormone Solution, focuses on balancing women’s hormones naturally. For the past fifteen years, she has lectured at wellness centers, conferences, and corporations on hormone health, metabolic health, nutrition, and detoxification. She has been featured on Dr. Oz, Oprah Magazine, Fox News Health, MindBodyGreen, and in many publications. Dr. Mariza is also the host of the top-rated Energized Podcast, (with over 11 million downloads) designed to empower women to become the CEO of their health. Check out her website, drmariza.com, for women's hormone tips, including recipes and supplementation. 

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Mariza Snyder

• On Instagram
• Energized with Dr. Mariza (Podcast)
• Dr. Snyder’s books are available on Amazon 

Today, I am thrilled to connect with Farmer Lee Jones, who oversees The Chef's Garden, a family-owned regenerative farm dedicated to cultivating the most flavorful and nutrient-rich vegetables, herbs, and microgreens. 

With a legacy of over three decades, The Chef's Garden has been the go-to supplier for some of the finest chefs and restaurants worldwide. 

Join us as we dive deep into the differences between regenerative agriculture and traditional industrial farming, looking at the importance of flavor-focused cultivation, the limitations of USDA guidelines in determining mineral efficacy, how the pandemic affected the operations of the Chef's Garden, the rising trends of seasonal eating in the vegetable industry, and the differences between hybrid and GMO products. 

Get ready for an enlightening conversation with Farmer Lee Jones, whose infectious enthusiasm for sustainable farming practices is bound to leave you inspired.

IN THIS EPISODE YOU WILL LEARN:

• The differences between regenerative agriculture and traditional industrial farming
• Why traditional industrial farming is unsustainable, and how it negatively impacts soil and human health
• The benefits of regenerative agriculture
• Why Farmer Lee grows for flavor, not just for nutritional levels
• The importance of maintaining healthy soil 
• How Farmer Lee managed to keep his team together and maintain his farming operations during the pandemic
• Why it is essential to pay attention to the packaging and labeling when purchasing produce
• The nutritional benefits of microgreens
• Farmer Lee explains the difference between GMO and hybrid vegetables
• Why we need to tune into our bodies and understand what they need instead of relying on artificially available produce throughout the year

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Farmer Lee Jones

• On Instagram   
• The Chef’s Garden on Instagram (For vegetable box subscriptions)
• The Culinary Vegetable Institute on Instagram

I am delighted to have Jessie Inchauspe, the Glucose Goddess, joining me on the podcast today!

Metabolic health is my passion! It is a huge area of focus in my work, and Jessie is truly a gift in the space! She is a rising star author and biochemist with a clear and accessible way of explaining the science behind glucose metabolism. 

Jessie joins me today to discuss the impact of glucose metabolism and spikes. We dive into her background and how an accident created her pain-to-purpose story. We discuss the role of continuous glucose monitors and how glucose spikes impact our mitochondria, inflammation, and oxidative stress. We get into glycation and aging, how weight gain is a protective aspect of glucose spikes- or hyperglycemia, and the role of vinegar, movement, and fiber. We also talk about Jessie’s new book, her opinions on fasting, and so much more. 

I loved interviewing Jessie! Her enthusiasm is contagious, and it is easy to understand why she is such a beloved author in the health and wellness space!

IN THIS EPISODE YOU WILL LEARN:

• Jessie shares how an accident led her to where she is today.
• How a continuous glucose monitor changed everything for Jessie.
• How Jessie came up with her simple principles to steady glucose levels.
• What is the purpose of glucose in the body?
• How do glucose spikes impact our mitochondria?
• Jessie shares a fascinating vinegar hack for reducing side effects and symptoms of glucose spikes.
• How being metabolically unhealthy impacts the aging process.
• The benefits of having savory breakfasts and eating vegetables first with every meal.
• Jessie talks about her new book, The Glucose Goddess Method.
• How gaining weight protects our bodies from the impact of glucose spikes.
• How walking or moving after meals balances blood sugar levels.
• Why is blood sugar so important?

Connect with Cynthia Thurlow

Follow on Twitter

Instagram

LinkedIn

Check out Cynthia’s website

Connect with Jessie Inchauspe

On her website  

On Instagram

Jessie’s books

The Glucose Goddess Method

Glucose Revolution

I am thrilled to present the last class of our Lipid Masterclass series today with the esteemed Dr. Thomas Dayspring. Dr. Dayspring is board-certified in internal medicine and clinical lipidology and is a fellow of the American College of Physicians and the National Lipid Association. 

Today, we round things out by diving into medications for lipid abnormalities and discussing lipid physiology, with Dr. Dayspring shedding light on insulin resistance and statins and cautioning against statin use for those predisposed to diabetes or insulin resistance. He also explains why LDL particle size is not worth testing and discusses ways to identify specific laboratory abnormalities. 

Be sure to stay tuned for the AMA session to follow, where Dr. Dayspring will answer listeners’ questions. 

It has been a privilege engaging with Dr. Dayspring throughout this masterclass series. I know you will have learned a lot from it!

IN THIS EPISODE YOU WILL LEARN:

· The lack of research and consistency in addressing the needs of women in various stages of life

· Dr. Dayspring discusses the use of bile acid sequestrants for lowering LDL cholesterol

· Dr. Dayspring discusses the history of bile acid sequestrant use, explaining why their use is limited

· How bempedoic acid and statins lower LDL cholesterol

· Potential contraindications for bempedoic acid

· The benefits and risks of using fibrates to reduce heart attacks

· Dr. Dayspring explains why fibrates work best for genetic hypertriglyceridemia

· Why reducing ApoB is essential for atherosclerosis patients, especially for high-risk patients

· Dr. Dayspring explains why small LDL particles are dangerous

· The ideal ApoB level for those who have no heart disease and are not diabetic 

Bio:

Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia to serve as an educational director for a nonprofit cardiovascular foundation until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular/lipidology educator. Career-wise, he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years, he was an Associate Editor of the Journal of Clinical Lipidology. He received the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association, and he serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Thomas Dayspring

• On Twitter (@DrLipid)
• On LinkedIn

I am delighted to reconnect with Dr. Anurag Singh today, the Chief Medical Officer at Timeline Nutrition. He joined me once before on Episode 268. 

I invited Dr. Singh back to discuss the latest research on GLP-1 agonists like Wegovy, Semaglutide, and Ozempic, which are gaining significant traction with projected sales exceeding $100 billion by 2030, potentially affecting 9% of the US population.

In our conversation, we explore the contributors to our metabolic health crisis by looking at the research surrounding GLP-1 agonists, the physiology of GLP-1 peptides, and the influencing elements Dr. Singh refers to as the trifecta. We dive into the loss of muscle mass and strength, sarcopenia, and frailty associated with these drugs, and Dr. Singh shares his concerns about their impact on bone health, the gut microbiome, and their use in younger patients. We also get into lifestyle measures, mitochondrial health, hallmarks of aging, Akkermansia, and the importance of advocacy and patient empowerment. 

Today’s compelling and invaluable discussion with Dr. Anurag Singh highlights crucial insights into GLP-1 agonists and their broader health implications. I know it will provide significant value for our listeners.

IN THIS EPISODE YOU WILL LEARN:

• Dr. Singh breaks down what GLP-1 agonist drugs are and how they work.
• How our modern-day lifestyles contribute to poor metabolic health
• The benefits and side-effects of using GLP-1 agonist treatments for improving metabolic health
• Why strength training is essential for preventing muscle loss and frailty in middle-aged women
• What are the potential long-term effects of SARMs on muscle mass and health?
• Why dietary counseling is essential for those taking GLP-1 agonist drugs
• The benefits of supplements for boosting mitochondrial health 
• Dr. Singh discusses a research study on combining lithium with GLP-1 agonists to improve the muscle quality of those with muscle-wasting conditions.
• Why akkermansia is essential for GLP production

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website 
• Submit your questions to [email protected]

Connect with Dr. Anurag Singh

• Timeline
• Mitopure
• Email Dr. Singh: [email protected] 

Previous Episode Mentioned

Ep. 268: Understanding the Biology of Aging with Evolved Supplementation and Nutrition, featuring Dr. Anurag Singh

Today, I am delighted to reconnect with two previous guests, Dr. Darren Candow.

Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity who joined me before on Episode 301, where we spoke about creatine. 

We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the synergies between strength training and creatine efficacy. We look into the cognitive benefits of creatine, exploring how it interacts with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health. 

I trust you will find today's AMA session as enlightening and enriching as I did while recording it.

IN THIS EPISODE YOU WILL LEARN:

• The safety and efficacy of creatine as a supplement
• How creatine increases muscle mass and reduces protein catabolism
• The benefits of combining creatine with protein 
• Is it better to take creatine before or after a workout?
• How creatine supplementation may improve brain performance and mental clarity
• Why exercise is essential for those who want to experience the benefits of creatine for maintaining their bone health
• The benefits of resistance-band workouts for post-menopausal women
• Are there any age-related limits for creatine supplementation?

Bio: Dr. Darren Candow

Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training), which have practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers.

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Darren Candow

• On Instagram and Twitter (now X)

Previous Episode Mentioned:

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP

I am honored to have Dr. Carolyn Dean joining me today.

Dr. Dean is a medical doctor, naturopath, and best-selling author. She has dedicated more than 50 years to integrating the science of medicine with the gifts of nature to help her patients feel better, boost their energy, and take control of their health.

Today, our conversation centers on The Flexner Report and its influence on modern medicine and the essential role of magnesium in over 80% of metabolic functions. We dive into why we are so magnesium-depleted and common disorders associated with low magnesium levels, and we explore the effects of magnesium on bone health and the microbiome and the synergistic properties of various forms of magnesium and other micronutrients. 

I am confident you will find today’s discussion with Dr. Carolyn Dean as enjoyable as it is enlightening.

IN THIS EPISODE YOU WILL LEARN:

• How the Flexner Report has impacted allopathic, functional, and integrative approaches to health and wellness
• Why is magnesium so poorly understood?
• How to get your magnesium accurately tested
• How our modern-day lifestyles are contributing to the current magnesium deficiency epidemic 
• Dr. Dean shares her formula for hydration 
• The potential side effects of allopathic medications and how they impact our health
• Why magnesium is essential for aging women
• The relationship between magnesium and bone health
• The benefits of magnesium supplementation
• The complex relationship between magnesium and other minerals
• Dr. Dean talks about Magnesium Threonate and explains how all magnesium compounds can ultimately reach the brain.

Bio:

Carolyn Dean, MD, ND, is a medical doctor, naturopath, and best-selling author. She has spent 50+ years committed to applying the science of medicine and the gifts of nature to help people feel better, find more energy, and take control of their personal health. Dr. Dean follows the 2017 revision of 2004's best-selling book The Magnesium Miracle® with her newest revision Magnesium: The Missing Link to Total Health®.

Connect with Cynthia Thurlow   

• Follow on Twitter
• Instagram
• LinkedIn  
• Check out Cynthia’s website 
• Submit your questions to [email protected]

Connect with Dr. Carolyn Dean

• On her website (For educational resources)
• RnA ReSet Store website
• Podcast 

Magnesium: The Missing Link to Total Health by Dr. Carolyn Dean is available on Amazon 

Recommended Publication

Magnesium in the Central Nervous System

I am delighted to reconnect with Dr. Dave Rabin today. He last joined me for Episode 91 in April of 2020.

Dr. Rabin is a board-certified psychiatrist and neuroscientist. He is the Co-founder and CMO at Apollo Neuroscience, the first scientifically validated wearable system to improve heart rate variability, focus, and relaxation, and helps attain meditative states. He is also Co-founder and Executive Director of the Board of Medicine and a psychedelic clinical researcher, currently evaluating the mechanism of psychedelic-assisted psychotherapy and treatment-resistant illness.

Today, we examine the value of touch and sensory techniques, discussing the distinctions between sympathetic and parasympathetic vagal tone in the autonomic nervous system, changes in sex hormones during perimenopause and menopause, and how that impacts sympathetic dominance, the development of stress responses, and the concept of stress leading to personal growth. We explore the influence of the vagus nerve on systemic health, explaining what HRV is and how it can demonstrate bodily coherence, and we also dive into wearable technologies like Apollo, the disruption of psychedelic interventions, and the impact of trauma on physical and mental well-being. 

I am confident that you will find today’s engaging discussion with Dr. Dave Rabin eye-opening and enlightening.

IN THIS EPISODE YOU WILL LEARN:

• How touch helps us connect, bond, and support our autonomic nervous system
• How finding balance between the parasympathetic and sympathetic nervous systems can help us manage stress and anxiety
• Techniques for quickly restoring balance to the nervous system
• Why women experience more anxiety, depression, and heart arrhythmias during perimenopause
• How breathing techniques can improve heart rate variability 
• The significance of HRV metrics for understanding physical and mental health
• How the Apollo device activates a healing response within the body
• The potential of MDMA and other psychedelics hold for trauma healing

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Dave Rabin

• On his website
• Apollo
• Instagram
• Twitter (X)
• The Psychedelic Report Podcast
• Your Brain Explained Podcast

Previous Episode Mentioned

Ep. 91 – How To Listen To Your Body and DE-STRESS During COVID-19 – with Dr. David Rabin

I am thrilled to connect with my friend and colleague, Dr. Tony Youn today. 

Dr. Youn is a nationally recognized board-certified plastic surgeon and the author of many best-selling books. He has a massive social media presence and hosts the widely acclaimed podcast The Holistic Plastic Surgery Show.

In our conversation today, we dive into Dr. Youn’s new book, Younger for Life, and he offers valuable insights on skin health and overall well-being. We explore the aging process and address oxidative-free radical damage, chronic inflammation, autophagy, and the impact of processed foods. We also get into helpful supplements for skin support, examine the concept of greenwashing, and discuss sunscreen, exfoliation, in-office treatments, breast implant illness, and the power of lifestyle choices.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

• How to avoid aging too quickly through nutrition and lifestyle changes
• How sugar and seed oils impact skin aging
• The benefits of collagen supplements for healthier skin 
• Hormonal changes that affect the metabolism and skin health after menopause
• The importance of screening the ingredients in skincare products
• How chemical sunscreens differ from physical sunblocks
• Using Retinol for anti-aging and skin health
• Non-invasive fat reduction treatments and their potential risks
• Dr. Youn discusses breast implant illness
• What you need to look out for when using Botox

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Anthony Youn

• On his website
• Youn Beauty  
• On Instagram, YouTube, TikTok, Facebook, and Twitter
• The Holistic Plastic Surgery Show
• Buy a copy of Younger for Life 
• Bookshop.Org

Today, I am thrilled to be connecting with Jillian Turecki, a renowned relationship coach, educator, author, and host of the Jillian on Love podcast. 

Sought out for her empathetic approach, Jillian has guided 1000s of individuals over the past two decades, driven by an unquenchable curiosity about what makes a relationship thrive. Through her compassion, directness, and authenticity, she has helped them transform their relationships with themselves by focusing on self-growth. 

In our conversation, we explore the societal expectations for women and how improving our relationships with ourselves allows us to become more authentic in our other relationships. We address loneliness and trauma, unlearning parental conditioning, and dealing with situationships, and get into the difference between sexual chemistry and a real connection, narcissism, and warning signs in relationships. Jillian also shares her perspective on marriage and the importance of self-reflection. 

Join us for the invaluable insights Jillian has drawn from her extensive experience over the past twenty years. 

IN THIS EPISODE YOU WILL LEARN:

• How women internalize narratives of weakness due to societal expectations
• How self-esteem impacts relationship choices
• What people can do to empower themselves and avoid feeling alone
• The benefits of self-validation
• What we can do to heal past wounds and foster healthy relationships
• The challenge of distinguishing lust from love
• Why self-awareness is essential within relationships
• Red flags to look out for in relationships
• How to deal with communication breakdowns in relationships
• Tips for moving on from a broken heart

BIO:

Jillian Turecki is a certified relationship coach, teacher, author, and host of the Podcast, Jillian On Love. Fueled by an insatiable curiosity about what makes a relationship thrive, Jillian has helped thousands over the last 20 years through her teachings, courses, and writing to revolutionize their relationship with themselves so that they transform their romantic relationships. Jillian is sought out for her compassionate, direct, and very authentic style of coaching, teaching, and writing.

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Jillian Turecki

• On her website
• On Instagram or Jillian On Love on Instagram
• Jillian On Love Podcast

I am honored to connect with Dr. Dave Diamond today.

Dr. Diamond is a professor at the University of South Florida in their Department of Psychology, Molecular Pharmacology, and Physiology. He has a Ph.D. in biology, specializing in behavioral neuroscience.

In our discussion today, Dr. Diamond talks about his journey as a neuroscientist and his interest in heart disease, and we discuss how Ancel Keys, the nutritional department at Harvard, and governmental dietary guidelines have significantly hindered our state of health. We explore the diet-heart hypothesis, the effects of seed oils and low-fat diets, the misconceptions surrounding cholesterol, metabolic errors, and the role of insulin resistance in coronary artery disease and metabolic health. We also scrutinize the implications of scientific misconduct, the effects of statins, and the role of nutrition in shaping lipid panels. 

Join us for today’s valuable, insightful, and informative conversation with Dr. Dave Diamond. 

IN THIS EPISODE YOU WILL LEARN:

• How Dr. Diamond became a leading voice in heart disease research
• The negative impact of a low-fat, high-carb diet 
• How the American Heart Association ignored the effects of sugar on heart disease
• How seed oils have contributed to the obesity epidemic 
• Why a low-carb diet could increase the risk of heart disease
• How the demonization of cholesterol deflects from nutritional factors exacerbating poor metabolic health
• How the benefits of statins get overstated 
• How statins can lead to strokes and heart attacks and contribute to metabolic damage
• The perils of scientific misconduct and the profit-driven pharmaceutical industry
• The benefits of a low-carb diet

Connect with Cynthia Thurlow

• Follow on Twitter
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• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. David Diamond

• On X (Twitter)  
• Email Dr. Diamond: [email protected]

I am happy to connect with Coach Bronson Dant today. He has spent over a decade guiding and training people in health and fitness. He discovered the benefits of a whole food animal-based ketogenic diet for optimizing metabolic health and performance and wrote The Ultimate Ketogenic Fitness Book.

In our discussion today, we dive into the powerful story of Coach Bronson’s pain-to-purpose journey. We explore the value of mindset and look at how age-related changes affect muscle, inflammation, and metabolic flexibility. He shares his three pillars of muscle health related to nutrient density, bioavailability, and satiety, and we examine the importance of sleep, the impact of extremes in exercise, and the value of stress management. We also unravel the complexities of weight loss resistance, and Coach Bronson discusses his research from the Journal of Nutrition Metabolism and Health Science, sharing his perspective on macros and functional movement in menopausal women.

IN THIS EPISODE YOU WILL LEARN:

• Coach Bronson shares his three pillars for nutrition
• The limitations of basing nutrition on calories alone
• How the hormone piece impacts effective weight management
• How to avoid physical deterioration through fitness and nutrition
• Why Coach Bronson advocates for living life to the fullest and dying quickly
• How does muscle mass impact metabolic health?
• The importance of taking a balanced approach to weight loss
• How sleep aids muscle recovery and growth 
• Stress management, nutrition, and fitness for overall well-being
• How alcohol affects our health and fitness
• The benefits of combining functional movement training and proper nutrition for older adults 

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Bronson Dant

• On his website 
• On YouTube and Instagram
• The Ultimate Ketogenic Fitness Bundle is available on Amazon

I am thrilled to connect with Dr. Suzanne Gilberg-Lenz today.

Dr. Gilberg-Lenz is involved in women's empowerment and public education, appearing frequently to share her expertise in women's health and integrative medicine. She received her medical degree from the USC School of Medicine and did her residency training in obstetrics and gynecology at UCLA Cedars Sinai Medical Center. She is the author of The Menopause Bootcamp. 

In our discussion, we dive into paradigm shifts and identity differentiation in middle age, debunking the common misconception that our worth ties into our physical attractiveness or the ability to have children. We talk about ageism and the impact of misogyny on sexual education and healthcare, exploring precursors to disease risk in menopause, pelvic floor advocacy, bone and muscle changes in menopause, and the effects of disordered eating on mental health. We also touch on brain remodeling, the three Ps, and how cycle changes can impact our ability to interact with our environment and affect our relationships. 

I am excited for you to listen to this insightful conversation, which is the first of two discussions with Dr. Gilberg-Lenz.

IN THIS EPISODE YOU WILL LEARN:

• How women get pressured to conform to societal standards 
• Sexual health education is so important
• Why we need policy changes to address gender-related health disparities
• How our past medical history is essential for predicting our future health outcomes
• The importance of pelvic floor health for women
• The benefits of vaginal estrogen and energy-based devices during menopause 
• Why annual pap smears are essential for sexually active women over 40
• The musculoskeletal changes that occur in menopause
• How disordered eating patterns often get hidden, and how they can worsen with hormonal changes and mood disorders
• How the brain chemistry brain of women gets remodeled with puberty, pregnancy, and menopause

Bio: Dr. Suzanne Gilberg-Lenz

A Diplomat of the American College of Obstetrics and Gynecology, Suzanne Gilberg-Lenz, MD, received her medical degree in 1996 from the USC School of Medicine and completed her residency in obstetrics and gynecology at UCLA/Cedars-Sinai Medical Center. Dr. Gilberg-Lenz is involved in women’s empowerment and public education. She appears frequently as an expert in women’s health and integrative medicine in print, online, and on TV, where she is the Chief Medical Correspondent for the Drew Barrymore Show. She is the author of MENOPAUSE BOOTCAMP: Optimize Your Health, Empower Your Self, and Flourish as You Age (Harper Wave; October 11th) 

Connect with Cynthia Thurlow  

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Suzanne Gilberg-Lenz

• On her website
• Dr. Gilberg-Lenz on Instagram
• The Menopause Bootcamp on Instagram
• Dr. Gilberg-Lenz’s Menopause Bootcamp

I am delighted to reconnect with Dr. Casey Means today.

Dr. Means is the Co-founder of Levels, a health technology company dedicated to reversing the global metabolic health crisis. She is also the co-author of the book Good Energy, along with her brother Callie Means. 

In our discussion today, we dive into mitochondria and metabolism, looking at the impact of cognitive dissonance and the reductionistic philosophies of medical specialization. We explore the effects of siloing, the challenges posed by our broken medical system, the Flexner Report, the role of RVUs, the effects of insulin resistance on metabolic health and mitochondrial dysfunction, and the symptoms commonly seen in women. Dr. Means also offers her insights on advocacy, continuous glucose monitors, and the labs she finds impactful, and she shares the incredible story of her mother's health journey. 

Good Energy is an outstanding book that will benefit every listener and clinician, and I will often recommend it.

IN THIS EPISODE YOU WILL LEARN:

• How energy gets created in the body
• The link between insulin resistance and acne
• How insulin resistance impacts fertility
• How underpowered parts of the brain and neurological system can show up as depression or anxiety, potentially leading to dementia
• The problem of our siloed, reactive, and specialist-obsessed culture
• The importance of getting your biomarkers tested and learning simple strategies to improve your metabolism, based on the results 
• What are the conditions encompassed by the metabolic spectrum disease? 
• The labs that Dr. Means finds most impactful
• Dr. Means shares her thoughts on continuous glucose monitors.
• The benefits of looking at your basic eating patterns in a non-judgmental and curious way before implementing any changes
• Dr. Means shares the powerful story of her mother’s health journey.

Bio: Dr. Casey Means

Casey Means, MD, is a Stanford-trained physician and co-founder of Levels, a health technology company with the mission of reversing the world’s metabolic health crisis. Her book on metabolic health, Good Energy, comes out in May 2024 with Penguin Random House. She received her BA with honors and MD from Stanford, was President of her Stanford class, and has served on Stanford faculty. She trained in Head & Neck Surgery before leaving traditional medicine to devote her life to tackling the root cause of why Americans are sick. She has been featured in The New York Times, The New Yorker, The Wall Street Journal, Forbes, Women’s Health, and more. 

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Casey Means

• On her website
• Good Energy 
• Newsletter signup
• On Instagram, Twitter, TikTok, YouTube, and LinkedIn

Good Energy, by Casey and Calley Means, is available from Amazon and most anyplace good books are sold.

I am delighted to have the privilege of reconnecting with Dr. Deb Matthew today. She joined me once before on Episode 259. She is a distinguished best-selling author, international speaker, and dedicated educator known as the Happy Hormone Doctor. 

Cardiovascular disease is the number one killer of women in the United States, causing one of every 3.2 deaths among women annually. In our conversation today, Dr. Matthew and I delve into the realm of cardiovascular disease, exploring the benefits of hormone replacement therapy, essential laboratory testing, medications, and the neurocognitive changes that occur during perimenopause and menopause. We also focus on lifestyle, gut testing, and the all-time favorite topic of weight loss resistance. 

Stay tuned for today’s engaging, enriching, and enlightening discussion with Dr. Deb Matthew.

IN THIS EPISODE YOU WILL LEARN:

• How HRT reduces the risk of cardiovascular disease 
• How long-term use of estrogen can reduce the risk of heart disease over time
• Why should you do a hormone panel before starting HRT?
• How cortisol levels impact cardiovascular health
• How the coronary calcium score helps to predict heart attack risk
• Cholesterol markers and their significance in cardiovascular risk assessment
• Managing cholesterol levels in perimenopausal women
• The importance of addressing underlying hormonal imbalances in women to mitigate cognitive decline and lipid disorders
• The connection between gut health and brain fog
• How women’s testosterone levels impact their cognition and motivation
• Hormone imbalance and weight loss resistance in women

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Deb Matthew

• On her website
• On Facebook and Instagram

Purchase Dr. Deb Mathew’s book This is Not Normal on Amazon or download the ebook 

Ep. 295: HRT’s Impact on Women’s Health Through Time with Dr. Deb Matthew

I am thrilled to have Dr. Elisa Song joining me today. 

Dr. Song is an integrative pediatrician and author of Healthy Kids Happy Kids. She trained at Stanford University, New York University (NYU), and the University of California, San Francisco (UCSF). 

In our conversation today, we dive into kids in crisis, exploring the butterfly effect of crisis impacting teens and young adults. We discuss the significance of the gut microbiome, dispelling myths surrounding antibiotics and addressing the resulting global health crisis. We touch on PANS, PANDAS, rheumatic fever, and strategies for restoring the gut microbiome of children, post-antibiotics. We also look at the significance of food labeling and constipation in children, explore the importance of the vagus nerve and heart rate variability, and examine the impact of sugar, glyphosate, and other forever chemicals. 

Stay tuned for today's insightful and enlightening conversation with Dr. Elisa Song as we dive deeply into crucial aspects affecting pediatric health and wellness.

IN THIS EPISODE YOU WILL LEARN:

• Dr Song discusses the crisis surrounding the health of children and the shifts and trends she has seen in pediatric medicine over the last two decades
• Why do we need to address the root cause of illness instead of just treating the symptoms?
• How autoimmune disease rates in children are rising
• The importance of empowering teens through education and support to make healthy choices 
• How do antibiotics impact children’s health?
• Strategies for restoring the gut microbiome of children after antibiotics
• How the vagus nerve impacts the gut microbiome and brain
• How sugar affects children’s health
• The importance of gut health for brain function and detoxification
• How to improve children’s health through diet, exercise, and integrative treatments

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Elisa Song

• On her website
• Find out more about Dr Song’s book here 

I am excited to share AMA number eight with all our listeners today, where we dive deep into listener questions concerning sleep and HRV. 

In today's AMA episode, we investigate the physiology of sleep, also looking at changes that occur with perimenopause and menopause. We discuss supplements for better sleep, explore sleep hygiene and metrics for REM and deep sleep, examine melatonin and glycine, touch on heart rate variability, and review various gadgets beyond the Aura that can enhance sleep quality.

Join me for a comprehensive exploration of HRV and the benefits of better sleep.

IN THIS EPISODE YOU WILL LEARN:

• Why middle-aged women experience poor sleep during perimenopause
• Why sleep hygiene is essential, particularly during perimenopause and menopause
• Which supplements help with better sleep?
• The benefits of a low-carb or ketogenic diet for improving sleep quality
• How HRT helps to induce better sleep 
• The benefits of melatonin for improving sleep quality
• Why deep sleep is essential for memory consolidation, improving the immune system, and overall health
• Factors that could impact heart rate variability (HRV)
• How to improve your heart rate variability (HRV)
• Gadgets I have found helpful for sleep
• Tips for improving sleep quality

Connect with Cynthia Thurlow

• Follow on Twitter
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• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Resources:

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP

Purchase myo-inositol

Purchase creatine

Research: 

Nocturia through the menopausal transition and beyond: a narrative review

The influence of high and low levels of estrogen on diurnal urine regulation in young women

Technically sleeping? A clinical single-case study of a commercial sleep robot 

I am excited to share our fourth class in our informative Lipid Masterclass series today, with the esteemed Dr. Thomas Dayspring. Dr. Dayspring is certified in internal medicine and clinical lipidology and is a distinguished fellow of the American College of Physicians and the National Lipid Association. He brings a wealth of expertise to our discussion today.

In this class, we dive into lipid and lipoprotein dynamics during the menopausal transition, exploring the impact of estrogen on gut health and its effects on laboratory findings. We look at the differences between hyper absorbers and hyper synthesizers, sharing clinical insights on routine lipid panels that can let you know if you are one of those individuals. We talk about Boston Heart Testing, highlighting the impact of specific biomarkers on brain health lipids and lipoproteins, and we get into the staggering differences between the half-lives of peripheral cholesterol and brain cholesterol. We discuss lipid permeability across the blood-brain barrier, highlighting those at risk for brain health concerns as they age, and we reveal strategies for managing lipid abnormalities. We also focus on LP(a), an ApoB lipoprotein with potent atherogenic and thrombotic properties, and its implications regarding calcific aortic stenosis. 

I am sure you will find this enlightening conversation with Dr. Dayspring invaluable. There is one more class yet to come in this masterclass series. Be sure to listen in!

IN THIS EPISODE YOU WILL LEARN:

• How cholesterol absorption in the gut increases in perimenopausal women
• How hyper cholesterol absorbers tend to have elevated HDL cholesterol
• The impact of phytosterols on cholesterol absorption
• When should hyperabsorbers consider treatment?
• What research has shown regarding the differing effects of estrogen on brain health for older versus younger menopausal women
• What happens if a statin crosses the blood-brain barrier?
• How cholesterol synthesis relates to cognitive impairment 
• The importance of understanding LP-PLA2 test results
• How Lp(a) levels in women tend to fluctuate, particularly during menopause
• Should women with heart disease consider hormone replacement therapy?

Bio:

Thomas Dayspring MD is a Fellow of the American College of Physicians and the National Lipid Association certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia to serve as an educational director for a nonprofit cardiovascular foundation until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise, he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years, he was an Associate Editor of the Journal of Clinical Lipidology. He received the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association, and he serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.

Connect with Cynthia Thurlow

• Follow on Twitter
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• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Thomas Dayspring

• On Twitter (@DrLipid)
• On LinkedIn

Today, I am thrilled to connect with Dr. Nick Bitz, a renowned naturopathic physician specializing in Ayurvedic medicine. 

Dr. Bitz is an influential figure in the natural products industry, specializing in nootropics, anti-aging, medicine, biohacking, herbology, nutrition, and dietary supplements. He is currently the Senior Vice President of Product Development at Neurohacker Collective.

In our discussion, we cover cellular senescence, zombie cells, and distinctions with autophagy, highlighting some hallmarks of the aging process. We discuss the gut microbiome and the significance of akkermansia, also exploring the impact of senomorphics and senolytics, brain aging, lifestyle factors, the challenges of sarcopenia, and anabolic resistance.

Join us for today’s enlightening conversation with Dr. Nick Bitz as we journey into various aspects of holistic health and wellness.

IN THIS EPISODE YOU WILL LEARN:

• How modern lifestyle factors exacerbate age-related cellular dysfunction
• Why it is critically important to consume enough fiber each day 
• Senescent cells and their impact on aging, health, and disease
• What is the difference between senolytics and senomorphics?
• How senolytics get used in a clinical setting to target different body parts
• Diet, lifestyle, and supplements for brain health
• How adaptogens are used in Ayurvedic medicine
• The role of senescent cells in muscle aging
• Dr. Bitz discusses the popular senolytic product he created with Neurohacker Collective

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Nick Bitz

• Neurohacker Collective
• Collective Insights Podcast

Use the code EverydayWellness to save 15% on any Qualia formulation

I am delighted to reconnect with Dr. Felice Gersh today for our fourth discussion. 

Dr. Gersh is a globally recognized expert on women's hormones. As the Medical Director of the Integrative Medical Group of Irvine, she often collaborates with numerous research organizations. 

In our discussion today, we dive into cardiovascular disease risks and menopause, highlighting the metabolic transition that menopause represents and exploring risk factors like preeclampsia, gestational diabetes, and PCOS. We get into the use of oral contraceptives, particularly before the age of 20, early puberty, and premature ovarian failure, while examining the role of the RAS system, synthetic hormones, and the differences between estrone and estradiol. We discuss the optimal timing for starting hormone replacement therapy and explain why we should love our menstrual cycles, addressing the risks related to circadian rhythm disruption. We also look at arterial changes, cholesterol dynamics, the autonomic nervous system, gut health and cardiac wellness in menopause, and proactive ways to support our bodies. 

I am confident you will find today’s conversation with Dr. Felice Gersh most enlightening and informative.

IN THIS EPISODE YOU WILL LEARN:

• Why women need to understand basic female physiology 
• How pregnancy-induced insulin resistance and leaky gut can lead to cardiovascular issues later in life
• Dr. Gersh highlights the importance of metabolic health in pregnancy and menopause
• Why it is risky for young women to use oral contraceptives
• What irregular bleeding in perimenopausal women might indicate
• Why the inflammatory response is critical for survival, even though it may become problematic if not properly regulated
• How estrogen is a family of hormones, not a single hormone
• How estradiol differs from estrone
• Why should menopause be treated like any other hormone deficiency state?
• The optimal time for hormone replacement therapy
• Why post-menopausal women are more susceptible to heart attacks than men 

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. Felice Gersh

• On her website: Integrative Medical Group of Irvine
• Instagram

All of Dr. Gersh’s books are available on Amazon

Ep. 297 Dr. Felice Gersh: Estrogen, Immunity & Menopause Mysteries

Ep. 237 Perimenopause and Menopause: What You Didn’t Know with Dr. Felice Gersh

Ep. 221 Part 1- An Integrative Approach to PCOS and Menstrual Irregularities with Dr. Felice Gersh

I am thrilled to have the award-winning personal trainer, Doug Bopst, joining me today. 

Doug is also an author and host of the Adversity Advantage Podcast. He is a former convicted felon and drug addict who spent time in jail and is now on a mission to inspire others to conquer adversity and realize their fullest potential.

Today, Doug and I engage in a thought-provoking conversation on gratitude, how exercise enables individuals to confront their fears and connect with themselves, the distinction between healthy and unhealthy habits, and the restrictions associated with seeking validation externally. We also discuss the transformative power of resilience, faith, and learning to be comfortable with being uncomfortable. 

Doug’s remarkable journey from adversity to triumph serves as a beacon of inspiration for countless individuals seeking transformation, and I am confident that our conversation will resonate deeply with listeners. Stay tuned for Doug’s profound insights on personal development.

IN THIS EPISODE YOU WILL LEARN:

• How gratitude reshaped Doug’s life
• How people use drugs as a coping mechanism to numb emotional pain
• Doug explains how he realized he had power and was able to control his life despite feeling powerless 
• How exercise can catalyze self-discovery and growth
• Why anxiety and stress are normal responses for those raised in troubled environments
• Why do some individuals constantly seek external validation instead of seeking self-worth internally?
• How self-awareness can help to conquer the need for external validation
• The benefits of coaching and therapy for overcoming unhealthy relationships with food
• Why many women avoid pushing themselves to the limit during workouts
• How faith helped Doug to transform his pain and become a better person

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Doug Bopst

• On his website
• Instagram
• The Adversity Advantage Podcast 

I am delighted to have the remarkable Dr. William Li joining me again today. He was previously with me on Episode 260, which became one of the most popular podcasts in 2023. 

Dr. Li is a world-renowned physician-scientist and New York Times bestselling author known for his role as President and Medical Director of the Angiogenesis Foundation. 

In our conversation today, we dive into the vocabulary surrounding health and microbiome-supporting foods, exploring how to measure the microbiome, the benefits of fermented foods, and the role of the appendix. We also look at pre, and post-biotics, strategies for supporting the microbiome after a colonoscopy prep, foods to avoid, immune function, and metabolic nuances, and discuss the differences between subcutaneous visceral fat, brown fat, and white fat, and polyphenol-rich beverages. 

I know you will find today’s conversation with Dr. William Li as enlightening as I did. I eagerly anticipate inviting him back to the podcast later this year.

IN THIS EPISODE YOU WILL LEARN:

• Dr. Li explains the importance of the gut microbiome 
• The interrelationship between the microbiome, body fat, and the metabolism
• How to measure your gut microbiome
• Foods that promote gut health and support the microbiome
• The role of the appendix
• How a colonoscopy prep impacts the gut microbiome
• How excess body fat can fuel the metabolism rather than slowing it down
• Why sleep is crucial for metabolism
• The role of brown fat in weight loss
• The benefits of polyphenols in coffee and tea

Bio:

William W. Li, MD, is an internationally renowned physician, scientist, and New York Times bestselling author of “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, Live Longer”. His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases, including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, LIVE with Kelly and Ryan, and the Rachael Ray Show, and he has been featured in USA Today, Time Magazine, The Atlantic, and O Magazine. He is the president and medical director of the Angiogenesis Foundation.

Connect with Cynthia Thurlow

• Follow on Twitter
• Instagram
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• Check out Cynthia’s website
• Submit your questions to [email protected]

Connect with Dr. William Li

• On Social media: @ Dr William Li
• On his website
• Sign up for Dr. Li’s free newsletter

Ep. 260 Eat To Beat Your Diet: Achieve a Balanced and Healthy Lifestyle with Dr. William Li

Today, I am thrilled to bring you our seventh AMA episode.

I am super excited to connect with all of you today to share valuable insights and answer your questions about dysfunctional uterine bleeding, hormone replacement therapy, perimenopause, and menopause. I will also be addressing queries on blood loss thresholds and dysfunctional uterine bleeding and offering strategies for managing endometriosis and cravings. 

Join me as I answer many questions from listeners, shedding light on all these critical concerns and several more. I love doing the AMA episodes, and I know you love listening to them, so keep your questions coming!

IN THIS EPISODE YOU WILL LEARN:

• How an estrogen and progesterone imbalance could cause persistent bleeding 
• How much blood loss should there be in a menstrual cycle?
• Why some women crave sweet and salty foods at night during perimenopause and menopause
• Strategies for managing cravings during perimenopause and menopause
• How endometriosis often links to autoimmunity and digestive issues
• Why would someone experience unusual symptoms like itchy ears, crankiness, and bloating in menopause?
• Various hormone replacement therapy options for perimenopause
• Why you should implement lifestyle changes before considering HRT
• The benefits of oral progesterone for sleep and bone health

Join my free Facebook group to have me answer your questions personally, or you can send your questions to my admin team ([email protected])

Connect with Cynthia Thurlow

• Follow on Twitter
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• LinkedIn
• Check out Cynthia’s website
• Submit your questions to [email protected]

Dr. Thomas Dayspring joins me again today for the third class in our Lipid Masterclass Series. Dr. Dayspring brings a wealth of expertise as a certified specialist in internal medicine and clinical lipidology, holding fellowships with the American College of Physicians and the National Lipid Association.

This hour-long class is devoted to women's health and abnormal lipids. We continue with our conversation about ApoB, discussing ways to look at other lipid abnormalities related to abnormal ApoBs and talking about our ideal lab values and lifestyle modifications, briefly touching on my lipid journey and the medication I have been taking for the past six months. We examine diagnostics and their limitations, getting into CACs, coronary artery calcification scoring, CIMT, the labs we need to look at, the role of Lp(a), and how it affects our heart. We look into the changes women experience from losing estrogen in menopause, clues women can use to predict future cardiovascular risk, how estrogen helps clear LDL from the body, and the changes occurring with menopause, including higher ApoBs. We also dive into risks women face for cardiovascular disease, the impact of the Women's Health Initiative study, and absorption and synthesis challenges with cholesterol.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

• Why ApoB testing for inherited lipoprotein disorders is essential 
• Why hypo beta lipoproteins (HDL) are critical for maintaining good health
• The benefits of a holistic approach to treating high cholesterol
• The three stages of prevention for atherosclerosis
• How Lp(a) impacts heart health
• The importance of assessing early heart function through Lp(a) testing
• How your pregnancy history can help in predicting your risk for cardiovascular disease
• Why should women be more concerned about cardiovascular disease than breast cancer?
• How the Women’s Health Initiative led gynecologists to be more cautious about prescribing HRT
• How genetically mediated cholesterol abnormalities can impact our ability to absorb and synthesize cholesterol