Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

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 Instagram LinkedIn 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 Instagram LinkedIn Check out Cynthia’s website 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 Instagram LinkedIn 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 LinkedIn 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 Follow on Twitter Instagram LinkedIn Check out Cynthia’s website 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] cynthiathurlow.com/lipids 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 Instagram LinkedIn 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 Instagram 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 Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] cynthiathurlow.com/lipids 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 LinkedIn 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 Instagram 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 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 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 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] cynthiathurlow.com/lipids Connect with Dr. Thomas Dayspring On Twitter (@DrLipid) LinkedIn