Everyday Wellness with Cynthia Thurlow ™

I had the honor of reconnecting with Chris Irvin today! (He was with me once before, on Episode 175.) Chris is a nutrition researcher, writer, and educator specializing in low-carb dieting for metabolic health and human performance. He is the author of Keto Answers, The Carnivore Diet for Beginners, and Mommy, Do I Have to Eat This? He is also the Chief Marketing officer at BioCoach, a company dedicated to taking down prediabetes and diabetes. Chris is an incredible resource on the value of keto and low-carb diets! His book, Keto Answers, is one of my favorite keto resources to recommend to clients! In this episode, Chris and I get into the differences between micro and macronutrients. We talk about the therapeutic uses of keto, low-carb, hormesis, and carnivore diets, the role of metabolic health, the value of protein, balancing longevity and sarcopenia, and the results of over-fasting, over-restricting, and creating too much stress on the body. We also dive into questions from listeners about the impact of low-carb and ketogenic diets on cholesterol panels and endurance, how to troubleshoot digestive distress, protein excess, and Chris’s favorite gadgets and supplements.  I hope you enjoy listening to this podcast as much as I did recording it! Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: The therapeutic benefits of keto, carnivore, low-carb diets, and fasting. The value of protein. How much protein should you eat? The importance of having muscle. The benefits of eating grass-fed red meat. The problem with over-restricting, over-exercising, and over-fasting. Changing things up occasionally and using reverse dieting for optimum health. Adding more protein to your diet will make you feel better, and you won't gain weight. How will a low-carb or keto diet impact your overall cholesterol? Chris explains how a low-carb or keto diet affects the performance of endurance athletes. Products you can use to optimize endurance performance. Chris explains why digestive distress could occur with keto and shares his recommendations for overcoming it.  The impact of a low-carb diet on thyroid function. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website  Connect with Chris Irvin On his website On Facebook Instagram Twitter Thinking Health Newsletter  The Keto Answers Podcast

Today, I am thrilled to welcome Dr. Bill Campbell, a professor and director of the Performance and Physique Enhancement Lab at the University of South Florida and the creator of Body by Science, a review summarizing the latest and best research on fat loss and muscle-building. His research focuses on helping people optimize their physiques within a sustainable lifestyle.  In our discussion, we tackle common misconceptions about fat loss and explore ways to measure body fat rather than lean mass. We look at the mechanisms that increase hunger and slow metabolism when body fat is too low, the effects of crash and yo-yo dieting, the menopause transition, and contributors to weight-loss resistance. We cover concerns related to muscle protection, protein needs, and lifestyle habits in strength training. Dr. Campbell also defines diet breaks, discusses his concerns about time-restricted and intermittent fasting when protein intake is insufficient, and shares some of his favorite supplements. You will love this informative conversation with the delightful Dr. Bill Campbell. IN THIS EPISODE YOU WILL LEARN: Some common misconceptions surrounding fat loss What are the most effective ways to measure body fat? The average body fat percentages for men and women How social media and fitness competitions have skewed our perceptions of body fat  The benefits of fat-loss sprints as an alternative to crash dieting Why women may struggle with weight loss resistance during menopause Dr. Campbell clarifies the concept of anabolic resistance and explains the need for higher protein intake as we age Why very short feeding windows are not ideal for building muscle How diet breaks can help to control hunger  The adverse effects of sleep deprivation Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Bill Campbell  On Instagram

I am thrilled to have Julie McFadden, RN, a hospice and palliative care nurse with over 15 years of experience, joining me today.  Julie is committed to normalizing death and dying. In our conversation, we address common misconceptions surrounding hospice care and why discussions about death and dying make us feel uncomfortable. We explore the concept of death with dignity, emphasizing the importance of open, honest conversations around end-of-life issues, including advanced directives, living wills, and code status. We address the challenges of technology within traditional allopathic medicine, clarify what hospice truly is, and explain the ICU signs that indicate someone is close to the end of their life. We also share some practical tips for processing grief and uncomfortable feelings.  This discussion with Julie McFadden is a must-listen for healthcare professionals as it is full of valuable insights. Her book, Nothing to Fear: Demystifying Death to Live More Fully, is also helpful as a resource for anyone navigating end-of-life concerns with loved ones or friends. IN THIS EPISODE YOU WILL LEARN: How hospice is all about providing comfort and quality of life The challenges associated with prolonging life in traditional allopathic medicine Why conversations about death and dying are essential How the medical system has changed the way we view death How hospice differs from palliative care Why patients should get informed about the progression of their disease and why their families must prepare for the end of their lives How advanced directives and living wills ensure that the wishes of patients are respected, and some examples of those directives How interventions can sometimes cause more harm than good Julie offers tips for processing grief and supporting others who are grieving. How clinicians can support one another when dealing with traumatic experiences Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Julie McFadden On her website  On TikTok, Instagram, YouTube

I am happy to connect with Dr. William Li today! He is a world-renowned physician, scientist, speaker, and author. He is known for leading the Angiogenesis Foundation, and his groundbreaking work has impacted more than 70 diseases. He is also a Ted-X speaker and the author of Eat to Beat Your Diet, one of my favorite books thus far this year.  Dr. Li’s latest book is about what happens in the body, how it should operate, and the steps we can take to restore the body to its hard-wired level. We dive into how body fat impacts our health, the role of metabolism throughout our lifetime, the differences between the three fat-impacting hormones, including leptin, adiponectin, and resistin, and gender differences. We speak about new drugs like Ozempic and Semaglutide, the role of brown fat, the impact of the microbiome and specific bacteria, and we also discuss nutrition and lifestyle. IN THIS EPISODE YOU WILL LEARN: Why Dr. Li chose this time to write his latest book.  Why Dr. Li believes 60 is the new 20. The four stages of metabolism all humans have been hard-wired to go through throughout their lifespan. How does excess body fat derail the metabolism, and how can we unleash our inner metabolism? Why is it better to eat slowly? Why should we learn to respect and tame our fat instead of hating or fearing it? Dr. Li shares his views on new prescription drugs like Ozempic and Semaglutide. Dr. Li shares some interesting facts about body fat. Changes that occur in our body fat distribution as we get older. How can we help our bodies fight excess body fat, let our inner metabolism come to the surface, and lower inflammation by being aware and mindful? How modern-day lifestyle choices contribute to metabolic disease. Dr. Li gets into the interplay between the gut microbiome and our metabolism and the role of Akkermansia.  Some everyday foods contain natural chemicals that can activate our body’s health defenses, tame the metabolism and fight body fat. BIO William W. Li, MD, is an internationally renowned physician, scientist, and New York Times bestselling author of the forthcoming book “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 LinkedIn Check out Cynthia’s website Connect with Dr. William Li On his website On social media: @DrWilliamLi Dr. William Li’s latest book: Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer

I am delighted to have Kara Collier joining me for the third time today. The last time we connected was in episode 285. Kara is a registered nutritionist and dietitian. As the co-founder and Vice President of Clinical Operations at Nutrisense, she is the leading authority on continuous glucose monitoring technology for health optimization, disease prevention, and reversing metabolic dysfunction. In our discussion today, we dive into the outdated history of dietitian recommendations, the problem with rigid nutritional dogma, and the need for dietary nuances. We look at scale-related phobias and how many individuals have become disconnected from their bodies, and we discuss the use of tools and data for better health. We also share signs of blood sugar dysregulation, explain what blood sugar spikes mean for your health, explore how perimenopause and menopause affect insulin sensitivity, and touch on the benefits of postprandial excursions and training, stressors, macros, and more. I know you will love today’s invaluable and insightful conversation with Kara Collier. IN THIS EPISODE YOU WILL LEARN: How dietary advice must fit individual nuances and needs   The dangers of rigid nutritional dogmatism   Why the scale is not a reliable tool for monitoring health The benefits of continuous glucose monitors for analyzing metabolic health How attuning to body signals allows people to make better health decisions Common symptoms of blood sugar dysregulation How the menstrual cycle affects insulin sensitivity and blood glucose levels The impact of various types of exercise on blood glucose levels Will hormetic stress lead to optimal health? The benefits of making protein a dietary priority Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Kara Collier On social media: karacollierrd or Nutrisenseio Nutrisense Previous Episode Mentioned: Ep. 285 Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier

I am delighted to have Elaine Glass joining me on the podcast today.  Elaine has transformed many lives with her healing presence, coaching countless people and helping them unlock their essential selves to find purpose, peace, and self-empowerment. She now travels the world, sharing her methodologies, holistic healing techniques, energy medicine, and spiritual guidance.  In this episode, we explore the notion of getting quiet, examining the impact of social media, texting, and ghosting. We discuss the pervasive issue of busyness, the role of trauma, and the labyrinth as a meditative tool, emphasizing the power of rest. We also look into why many women struggle with receiving, the significance of the great pause, and ways to create harmony in life.  I am confident you will find this conversation with Elaine Glass as insightful and enriching as I did recording it. IN THIS EPISODE YOU WILL LEARN: Elaine shares her journey of discovering inner stillness Why is it essential for women to get quiet? How social media contributes to dissatisfaction and angst in women Why Elaine believes that no children should have phones until high school How technology has disconnected people from their true selves How busyness can be a reflection of trauma for some The benefits of using the labyrinth as a meditative tool for personal transformation How listening without fixing can improve marriages Why rest is essential for self-love The importance of pausing, purging, and discovering your purpose in the second half of life How to find purpose and develop intuition through self-awareness and spiritual practices Bio: For over 15 years Elaine Glass has transformed lives with her healing presence and coached countless people to unlock their truest selves, finding purpose, peace, and self-empowerment. At one point she found herself at a personal crossroads. A newly single mother, burned out, fearful, and alone, she lived the next decade in search of her own healing and inner truth. She now travels the world sharing her holistic healing techniques, energy medicine methodologies, and spiritual guidance. Her mission today is to guide people in connecting with their soul's calling to bring lasting love, joy, and vitality. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Elaine Glass On her website  Order a copy of Elaine’s book, Get Quiet

I am honored and delighted to have Vanessa Spina joining me on the podcast today!  Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, her pioneering journey in the health and wellness industry has been nothing short of remarkable!  In this episode, we dive deep into the fascinating realm of nutrition, from unraveling the mysteries of protein-recommended daily allowances and the leucine threshold to exploring the pivotal role of strength training in metabolic health. We dispel common misconceptions about the ketogenic diet, debunk the deceptive nature of the scale, and unveil the significance of DEXA scans in understanding changes in body composition. Vanessa also sheds light on the crucial importance of mitochondrial health and shares invaluable insights on various methods, including red light therapy, cold thermogenesis, micronutrients, and structured supplementation, to support our cellular powerhouses.  Join Vanessa and me as we embark on a knowledge-rich journey and uncover the keys to optimal health and well-being! IN THIS EPISODE YOU WILL LEARN: Common misconceptions about ketogenic diets Why a traditional ketogenic diet is not for everyone Why macronutrients are essential Misinformation regarding the recommended daily allowance for protein How to build muscle The relationship between metabolic health and muscle health The importance of DEXA scans for understanding body composition Why resistance training is a priority How to support the mitochondria The benefits of red light therapy and cold therapy Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Connect with Vanessa Spina On her website The Optimal Protein Podcast Vanessa’s book, Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight

I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients.  In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils and the significance of visceral fat. You will not want to miss this invaluable discussion with Dr. Ken Berry. IN THIS EPISODE YOU WILL LEARN: Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietician claimed that ultra-processed foods are acceptable. How media sources are losing their credibility The vital part social media plays in changing the narrative and holding media sources accountable Why consumers must stay informed and be proactive in their health choices  The health implications of eating ultra-processed foods Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like ozempic for children.  The benefits of eating whole foods  Dr. Berry shares his three rules for a healthy diet. Why we need to avoid sugar and seed oils How following a low-carb diet can help to reduce visceral fat. Dr. Berry introduces the American Diabetes Society and explains its mission. Bio:  Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha, and their children on a farm in Holladay, Tennessee. Connect with Cynthia Thurlow   Follow on  Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Ken Berry On his website YouTube The American Diabetes Society Dr. Berry has three books available on Amazon: Lies My Doctor Told Me, Kicking Ass After 50, and Common Sense Labs

I am thrilled to have nutritionist and menopause expert Andrea Donsky joining me today.  Andrea delivers a very positive message within the perimenopause and menopause space. In today’s discussion, we dive into her ongoing research on the 103 reported symptoms of menopause, exploring the impact of medical gaslighting and the need for advocacy and education. We discuss the significance of taking personal inventory and look at metabolic health, sarcopenia, and insulin resistance. Andrea also shares the singular challenges she has experienced as a nutritionist regarding women in perimenopause and menopause, and we cover concerns surrounding alcohol, ultra-processed foods, weight loss resistance, and the effects of wearables. I am confident you will enjoy this informative conversation with Andrea Donsky and find it as engaging as I did. IN THIS EPISODE YOU WILL LEARN: Andrea shares the 20 most commonly reported symptoms of menopause The challenges many women face in getting their symptoms recognized and treated by doctors Why women need to be informed and empowered to make decisions about their health How lifestyle and nutrition are crucial factors in managing menopause symptoms Why women in menopause should avoid processed foods and alcohol Why it is essential to make informed choices about what you consume Tips for making vegetables taste great  Andrea discusses the benefits of intermittent fasting Some tools and techniques for improving your health The challenges surrounding weight loss resistance and factors that contribute to it Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Andrea Donsky On her website On TikTok and Instagram

Get ready to venture into the realm of cutting-edge health and nutrition as I reconnect with Kara Collier, a registered dietitian and the co-founder of Nutrisense, the revolutionary continuous glucose monitor app!  Our paths last crossed back in January of 2021, and I am thrilled to catch up with Kara again! Today, we delve deep into the ever-evolving landscape of metabolic health in 2023, exploring the pivotal role of CGM labs and glucometers in understanding our bodies.  In today’s captivating conversation, Kara unravels the significance of measuring glucose against other metabolites, unveiling the profound impact of macros, exercise, supplements, sleep quality, life stage, and bio-individuality on our well-being. With a plethora of invaluable hacks to optimize your blood sugar, we invite you to join us on a captivating journey that will leave you empowered to take charge of your health and transform your life!  Gear up for an enlightening conversation packed with valuable insights you will not want to miss! Prepare to be inspired and informed as we uncover the secrets to unlocking your metabolic potential! IN THIS EPISODE YOU WILL LEARN: The current state of metabolic health What is leading to obesity in the US? Getting your fasting glucose value below 90 The pros and cons of glucometers Glucose monitoring and the 8020 rule Tracking your data to learn about yourself Hacks to improve your diet The role of movement in metabolic health How important is Zone 2 training for mitochondrial health?  Follicular versus luteal phase and insulin sensitivity The importance of protein and carbohydrates Blood sugar and sleep quality About Kara Kara Collier is the co-founder and VP of Health at Nutrisense, one of America’s fastest-growing wellness-tech startups. After becoming frustrated with the shortcomings of the traditional healthcare system, she made it her mission to help others reach their maximum health potential using modern technology & expert coaching. She is the leading authority on the use of continuous glucose monitoring (CGM) technology for health optimization and disease prevention. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC). Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Kara Collier On Instagram  Nutrisense Previous Episode Mentioned Ep. 132 – Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier

Today, I am excited to connect with Sarah Milken, the creator and host of the side-splittingly superb Flexible Neurotic podcast, dedicated to women recreating themselves in the second half of life. Before she started the podcast, Sarah received a PhD in educational psychology at the University of Southern California and then taught at their Graduate School of Education.  This episode gets a little more personal than usual as Sarah and I dive into the challenges of living in a half-empty nest. We explore how our relationships evolve, the challenges of children gaining independence, initiating and sustaining tough conversations, and staying connected with our significant other. We also look at people-pleasing and self-expansion in midlife and discuss whether or not we should opt for HRT.  Whether navigating an empty nest or wondering what lies ahead, you will love this conversation with Sarah Milken. IN THIS EPISODE YOU WILL LEARN: The emotional challenges parents tend to face when their children leave for college Redefining your roles as a parent  How practicing self-care and finding new hobbies and interests helps fill the void  The difficulties associated with parenting independent children Why you need to create a safe space for your children to share their concerns and challenges Maintaining a relationship with your partner while navigating changing family dynamics Why we must be open and honest about boundaries  The importance of being present and available for your children as they navigate their independence The pros and cons of hormone replacement therapy  Embracing midlife as a time for self-discovery and self-care Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Sarah Milken On her website  The Flexible Neurotic on YouTube Instagram TikTok

I am thrilled to have Dr. Olivera Bogunovic and Holly Hardman with me on the show today. Dr. Bogunovic is an assistant professor of psychiatry at Harvard Medical School and the medical director of the alcohol, drug, and addiction outpatient program at the McLean Hospital, and Holly directed the documentary As Prescribed. In today’s discussion, we dive into the ongoing benzodiazepine crisis in the United States, with over 92 million prescriptions written each year for medications like Ativan, Valium, Xanax, and Klonopin. We discuss the origin of those drugs in the 1970s as treatments for anxiety and how they lead to tremendous physical dependency. Holly shares her experience with the neurological effects she suffered after long-term use of Klonopin, and we examine challenges in psychiatric care, the need for informed consent, and the impact of social media. We also cover the role of lifestyle, the need for psychotherapy and psychosocial support, and the significance of hope. This conversation is truly invaluable! Given how frequently benzodiazepines get prescribed, everyone must understand their associated risks and considerations. IN THIS EPISODE YOU WILL LEARN: How prescribing practices have evolved over the last two decades The significant consequences older adults face when they suddenly stop using benzodiazepines  Holly shares how doctors misinformed her when she began taking Klonopin.  Holly describes the benzodiazepine-induced symptoms and cognitive issues she experienced Why people must get informed about the long-term effects of benzodiazepines when consenting to take them How benzodiazepines work in the body and impact the brain Why benzodiazepines are ineffective when used long-term for insomnia The challenges certain people face when accessing psychiatric care What is BIND, and what are its symptoms? The significance of diet and holistic approaches for managing mental health and why community support is essential in the recovery process Why As Prescribed is an educational documentary for everyone Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Olivera Bogunovic The McLean Hospital (in Boston) The documentary, As Prescribed, is available in the United States and Canada on Prime Video, Apple, Kanopy, Tubi, and Google.

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. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website  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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com 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. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com 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 Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com 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 Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com 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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com 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. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website 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 Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Stacy Sims  On her website On Instagram Facebook TikTok