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

I am honored to connect with Dr. Bill Rawls today! He is a distinguished figure in the healthcare field, having departed from conventional allopathic medicine to illuminate the profound potential of herbs in revitalizing health through the principles of cellular healing and regeneration. With a foundation in classical obstetrics and gynecology and backed by scientific research, Dr. Rawls joins me today to furnish us with his actionable recommendations for optimal health and well-being. In our conversation, Dr. Rawls dives into his background and explains the inherent limitations of the traditional allopathic model that has guided modern medicine for generations. We explore questions surrounding the alarming state of health in our society and examine the factors contributing to disease. We navigate the landscape of cellular biology, shining a light on the role of mitochondria and the impact of diet, environmental toxins, stress, and microbial pressures on our well-being. Dr. Rawls also unveils the distinctions that set herbs apart from pharmaceutical agents, and we journey through the realm of phytochemicals, the spectrum of herbal safety, and the health concerns around perimenopause, menopause, bone health, and sleep. Dr. Rawls is a source of profound wisdom in the world of health and wellness, and his invaluable insights promise to empower us on the path to a healthier and more vibrant existence! IN THIS EPISODE YOU WILL LEARN: Why Dr. Rawls chose to go into obstetrics and gynecology What prompted Dr. Rawls to redirect the focus of his work? How Dr. Rawls has spent the past decade and a half figuring out what herbs were doing and what chronic illness is The differences between acute medicine and functional medicine How mitochondrial power and illness are intertwined How stress factors impact cellular health How does the safety and efficacy of a particular herb get determined? What is an adaptogen? The value of taking herbs for essential hypertension The importance of bone health for women The impact of sleep pressure on sleep The importance of restoring natural sleep cycles Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Bill Rawls On his website Dr. Rawls at https://rawlsmd.com Dr. Rawls's book, The Cellular Wellness Solution

I have the honor of connecting with Dr. Kelly Casperson today! She is a urologist with an unwavering commitment to empowering women to embrace their love lives to the fullest! As the host of the enlightening You Are Not Broken podcast and the author of the equally insightful book bearing the same title, she has become a beacon of knowledge and inspiration in the world of human intimacy and sexual wellness. In our discussion today, we delve into the world of sexuality. We dissect the influence of Hollywood on the woeful lack of education around sexual intimacy, explore the role of parenting, the absence of comprehensive sex education in our schools, and the consequential impact on how society perceives female physiology. Dr. Kelly sheds light on the alarming lack of sexual education in medical school curricula, the intricate interplay of hormones, and the significance of hormone replacement therapy. Our dialogue also extends to the distinctions between oral contraceptives and hormone replacement therapy and the transformative potential of bridging behavioral gaps in the bedroom for enhanced lovemaking. Dr. Kelly also sheds light on the changes occurring in the genital urinary system with age and prompts us to rethink our approach to sexual health. This show has been one of the most captivating podcasts I have ever had the pleasure of hosting! Dr. Kelly Casperson emerges as an invaluable resource in human intimacy, offering a treasure trove of wisdom and insight through her podcast and illuminating TEDx talk. IN THIS EPISODE YOU WILL LEARN: The poor state of sex education in the world today Why must parents step in and educate their children on sex and sexuality? The power of being a urologist versus being someone who cares for women How things are improving Why teenagers need to be direct and clear about consent How you can use Hollywood films as a backdrop in conversations to call out the inequalities in society Why is the pleasure aspect of sexuality seldom spoken about? Hormone replacement therapy for women Hormone replacement therapy for men The importance of finding a connection and taking time for arousal in a relationship Reframing the heteronormative theory of low desire Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Kelly Casperson On her website TEDx talk: Why We Need Adult Sex Ed Podcast: You Are Not Broken Book: You Are Not Broken- Stop “Should-ing” All Over Your Sex Life

I am thrilled to welcome you to another engaging episode of the AMA series! Today, I dive into a diverse array of topics and address the questions that have emerged time and time again. As always, the sheer abundance of questions from all of you has made the selection process a delightful challenge! For this show, I decided to address those questions sent in by many different people. Join me as I embark on an expedition through the most commonly asked questions, focusing on those recurring questions that have consistently caught your interest and shedding light on the subjects that have piqued the curiosity of a great many of you. Sorting through the multitude of questions you submitted was an enjoyable endeavor, and I am delighted to address all the inquiries that resonated with so many of you today! IN THIS EPISODE YOU WILL LEARN: What is melasma? Is a continuous glucose monitor recommended? My recommendations for lowering LDL How to know if you are metabolically healthy or flexible What causes recurrent urinary tract infections? What I recommend as a preventative measure for recurrent urinary tract infections What can high sugar levels in the morning indicate? How to find a recommended functional integrative medicine doctor in your area The books I am currently reading How do I plan for success? Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Find a recommended functional integrative medicine doctor in your area through the Institute for Functional Medicine Books mentioned: The Dorito effect by Mark Schatzker Hooked by Michael Moss The Tiger Protocol by Dr. Akil Akil Palanisamy Toxic Superfoods by Sally K. Norton Next Level Metabolism by Dr. Jade Teta

Prepare to be enlightened by an engaging discussion with a true powerhouse in women's health! I have the pleasure of being joined once again by the esteemed Dr. Felice Gersh, a renowned physician with a cutting-edge career in obstetrics, gynecology, and integrative medicine. In today’s episode, Dr. Gersh and I explore the intricate interplay between estrogen and immune function, delving into the impact of ovarian aging, menopause, bone health, mental cognition, sleep, and mood. We traverse the vast landscape of the gut microbiome and vascular system, unraveling the secrets of different estrogen types and receptors while addressing the crucial role of inflammation. With a keen focus on hormone replacement therapy, Dr. Gersh also shares her invaluable insights on the critical window for intervention and her exceptional approach to caring for women in perimenopause and menopause. Dr. Felice Gersh is an invaluable resource on women’s health! Tune in for an enriching discussion that will leave you eagerly anticipating more episodes with this esteemed physician! IN THIS EPISODE YOU WILL LEARN: Dr. Gersh discusses hormone supplementation and menopause. The role of estrogen in the immune system The systemic effects of estrogens How to turn on the off switch to inflammation The connection between estrogen and the gut microbiome The role of estradiol in the body Having a healthy gut will translate into a healthy liver and vice versa. The magic of phytoestrogens The perfect storm for creating breast cancer Is there a magic window of time for menopause? Estrogen receptors and the risk of blood clotting 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 Ep. 221 Part 1- An Integrative Approach to PCOS and Menstrual Irregularities with Dr. Felice Gersh Ep. 237 Perimenopause and Menopause: What You Didn’t Know with Dr. Felice Gersh

In the ever-evolving journey toward holistic well-being, it is my privilege to welcome the esteemed Dr. Vincent Pedre onto the podcast once again! Dr. Pedre believes that the gut is the gateway to excellent wellness. His latest book, The Gut Smart Protocol, features a 14-day personalized gut healing plan, which is a testament to his commitment. As a functional medicine physician, the Medical Director of Pedre Integrative Health, the Founder of Dr. Pedre Wellness, and the CEO and Founder of The Happy Gut Life LLC, Dr. Pedre brings a wealth of expertise! In today’s conversation, we embark on a profound exploration of the gut microbiome's intricate relationship with pesticides, particularly scrutinizing glyphosate's role as an antimicrobial chelating agent. We navigate how that impacts our gut microbiome significantly, from dysbiosis to leaky gut syndrome, including the reduction in mucus production. Our dialogue also covers the profound impacts of antibiotics, the often-underestimated role of the soil biome, how we can reframe weight loss resistance through a gut-centric lens, the value of fermented foods, and the role of histamine. In addition, Dr. Pedre also unveils invaluable insights gleaned from his 2020 experiences with the Hadza tribe, shedding light on the nexus between the gut microbiome and holistic well-being. Today's discussion with Dr. Pedre reveals a myriad of information that will transform how we perceive the intricate interplay between our inner ecosystem and overall health. Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: The impact of glyphosate on the gut microbiome How are most people getting exposed to glyphosate? Why some countries have outlawed the use of glyphosate The importance of the soil concerning our health The cumulative effects of antibiotics on gut health Why is it essential to eat fermented foods Fiber-rich versus high-fermented foods How it all starts with the food you eat The triad of detoxification How different types of gut bacteria impact the extraction of calories Why is the Hadza tribe so fascinating? Over-sanitisation and the gut microbiome Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Vincent Pedre On Instagram Dr. Pedre’s book, The Gut Smart Protocol, is available from www.gutsmartprotocol.com, Amazon, Barnes and Noble, or your local bookshop. Ep. 222 Strategies for Naturally Healing the Gut Microbiome with Dr. Vincent Pedre

Step into a world of insight and expertise with me today as I dive into a captivating conversation with Dr. Deb Matthew, affectionately known as the Happy Hormone Doctor! A remarkable best-selling author, international speaker, devoted educator, and a multitasking mother of four boys, Dr, Matthew brings a wealth of knowledge to the forefront. In this episode, we unravel the complexities surrounding oral contraceptives as hormone replacement therapy in perimenopause and menopause. We navigate the intricate web of effects these medications pose and shed light on the pivotal role of specific lab tests in understanding the phases of womanhood. Join Dr. Matthew and me as we explore the nuanced realm of premature menopause and delve into the significance of testosterone in hormone replacement strategies. Our discussion also encompasses the profound connection between cognitive well-being and the often-overlooked genitourinary symptoms of menopause. This episode is the first segment of a two-part podcast series with Dr. Matthew. Join us as we embark on an illuminating expedition into the domain of women's health and uncover strategies ranging from cutting-edge medical interventions like PRP lasers and acoustic wave therapy to the realm of energy medicine. IN THIS EPISODE YOU WILL LEARN: Why are oral contraceptives being used in menopausal women? What are oral contraceptives? Why oral contraceptives are not a replacement for hormone replacement therapy The disruptive effect of birth control pills How to know if you are in perimenopause The importance of getting a baseline on hormones. Early menopause and ovarian failure What is the differentiator between bioidentical and synthetic hormones? The importance of testosterone for women Hormone replacement and sexual health The changes that happen in women’s brains as they age The power of the one About Dr. Deb Matthew: Dr. Deb Matthew MD, The Happy Hormones Doctor, is a best-selling author, international speaker, educator, wife, and mom of four boys. After suffering for years from fatigue and irritability due to hormone imbalances, her quest to resolve her personal health led her to change everything about her practice of medicine. She has been featured on national podcasts, radio, and broadcast shows, including NBC, ABC, CBS, and FOX. Her books, This Is NOT Normal! and Why Can't I Keep Up Anymore? address hormone health in women and men. 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, Instagram, and LinkedIn Get a copy of Dr. Matthew’s book, This is Not Normal: A Busy Woman’s Guide to Symptoms of Hormone Imbalance, on Amazon, or download a free copy at www.isityourhormones.com.

Today, I am delighted to have the privilege of embarking on a journey through scientific discovery and the secrets that shape our existence with the esteemed Dr. Morgan Levine! Dr. Levine is an assistant professor of pathology at Yale University School of Medicine, where she stands at the forefront of a groundbreaking exploration into the enigma of biological aging. Armed with the tools of bioinformatics, she has unraveled the intricacies of aging, deciphering its code. She is the author of the book True Age, and her insights have enlightened those fortunate enough to peruse its pages! Our discussion delves into the recesses of Dr. Levine’s profound expertise, exploring the domains of biologic aging and epigenetics, unlocking the mysteries of cellular senescence, revealing the connections between lifestyle and longevity, and unearthing the reasons behind aging being considered a veritable disease state. We navigate the landscape of gender-specific aging research, gene influence exemplified by APOE, and the intriguing permanence of our youthful fat cells. We also get into the efficacy of blue zones and hormesis and the importance of exercise and sleep optimization. Today’s conversation with Dr. Levine promises a symphony of insight and discovery! Join us as we traverse the landscapes of longevity, epigenetics, and the science that might one day render age no more than a number. IN THIS EPISODE YOU WILL LEARN: How Dr. Morgan became interested in epigenetics. What telomeres are, and how aging impacts them. Why should aging be treated as a disease state? How taking probiotics can improve longevity. What can we do to slow the aging process? How can we reduce our risk of dementia? Intermittent fasting and weight loss. The role of exercise in preventing sarcopenia and muscle loss with aging. How do exercise and sleep impact our brains? The effects of being disconnected from our natural circadian rhythm. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Morgan Levine On Twitter On Instagram Dr. Levine’s book True Age: Cutting-Edge Research to Help Turn Back the Clock

Today, I am excited to welcome you to the eagerly awaited third installment of Ask Me Anything! In this episode, I shine the spotlight on a universal challenge that affects the lives of countless women north of 35 as I delve into the heart of the problems of weight loss resistance, plateaus, and the notorious belly fat that seems to cling on for dear life. The flood of questions that keep pouring in speaks volumes and is a testament to the exasperation we all feel! Join me in embarking on a journey to navigate that landscape, unravel the mysteries, confront the misconceptions, and uncover the strategies to overcome, decode, and dismantle the common issue of shedding those unwanted stubborn pounds! I urge all of you- particularly those older than 35, to know you are not alone in your struggle! Stay tuned for the treasure trove of insights that awaits! IN THIS EPISODE YOU WILL LEARN: Why should you know what your fasting insulin is? The importance of stress management Helpful supplements for those who have had their gallbladders removed How to deal with cravings and weight gain during the week before your period The first thing to work on if you are struggling with plateaus or weight loss resistance The importance of mitigating stress Managing your macronutrients The loss of muscle as we get older Physical activity and weight loss How important is body set weight? How trauma impacts weight loss resistance Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected]

I am delighted to reintroduce Shawn Stephenson today! Shawn is a leading figure within the world of health and well-being, where his insights have had a profound impact! Shawn's USA Today national bestseller, Eat Smarter, and his international sensation, Sleep Smarter, have redefined how we approach vitality. He is also the creator and driving force behind the Model Health Show podcast, which has millions of devoted listeners. In today's conversation, we discuss Shawn’s latest book, the Eat Smarter Family Cookbook, and deeply explore how family culture can shape our children's future. The pandemic has changed our world irrevocably, and some worrisome numbers about how it has impacted childhood obesity have been catching our attention lately. We dive into that today and also share some obesity statistics for adults. Additionally, we explore the decline of family meals, dissect the effects of feeling isolated, and discuss the importance of staying connected. Get ready to delve into the interconnected threads of food, family, and nurturing body and soul. This talk is not just valuable- it is vitally important! IN THIS EPISODE YOU WILL LEARN: One of the most overlooked aspects of all of the pandemic shutdowns Why are the majority of Americans overweight and not well? We are currently looking at a situation where you are not normal if you are healthy How can we eliminate the suffering within American society? Some staggering statistics on American health The problem with ultra-processed foods The value of the hunter-gatherer culture Family eating behaviors and health outcomes How the dinner table is a unifier in many senses The importance of relationships About Shawn Stevenson: Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter, and the international bestselling book Sleep Smarter. He’s also the creator of The Model Health Show, featured as the number #1 health podcast in the U.S. with millions of listener downloads each month. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Shawn Stevenson Order the Eat Smarter Family Cookbook and get access to the 2023 Family Health & Fitness Summit On Instagram (shawnmodel) Purchase Links for Shawn’s latest book, Eat Smarter Family Cookbook Amazon Barnes & Noble iBooks Bookshop Previous Episode with Shawn: Ep. 248 Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain, and Metabolic Health with Shawn Stevenson

I am honored and delighted to have Vanessa Spina joining me on the podcast today! Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, her pioneering journey in the health and wellness industry has been nothing short of remarkable! In this episode, we dive deep into the fascinating realm of nutrition, from unraveling the mysteries of protein-recommended daily allowances and the leucine threshold to exploring the pivotal role of strength training in metabolic health. We dispel common misconceptions about the ketogenic diet, debunk the deceptive nature of the scale, and unveil the significance of DEXA scans in understanding changes in body composition. Vanessa also sheds light on the crucial importance of mitochondrial health and shares invaluable insights on various methods, including red light therapy, cold thermogenesis, micronutrients, and structured supplementation, to support our cellular powerhouses. Join Vanessa and me as we embark on a knowledge-rich journey and uncover the keys to optimal health and well-being! IN THIS EPISODE YOU WILL LEARN: Common misconceptions about ketogenic diets Why a traditional ketogenic diet is not for everyone Why macronutrients are essential Misinformation regarding the recommended daily allowance for protein How to build muscle The relationship between metabolic health and muscle health The importance of DEXA scans for understanding body composition Why resistance training is a priority How to support the mitochondria The benefits of red light therapy and cold therapy Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Vanessa Spina On her website (ketogenicgirl.com) The Optimal Protein Podcast Vanessa’s book, Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight Resource: Use Code CYNTHIA for $20 OFF any on the Tone LUX devices.

Greetings, curious minds, and welcome back to AMA number two with yours truly! Your relentless curiosity about me and my endeavors has touched my heart, and I have to admit that I was utterly amazed and humbled by the sheer number of questions pouring in. I cannot thank you enough for your overwhelming participation! Today, we embark on a journey through the world of nutrition with a touch of personal revelation and the delightful exploration of your inquiries about me. We might also venture into the realm of intermittent fasting if time permits. Get ready to dive into an enriching Q&A experience! If you have been enjoying these episodes, please don't hesitate to let me know, and keep those thought-provoking questions coming! Your input means the world to me! Join me as I answer your questions and unravel some of the mysteries of nutrition! IN THIS EPISODE YOU WILL LEARN: The difference between conventional and grass-fed beef Can alternative sweeteners cause stomach issues? Navigating the changes when transitioning from perimenopause to menopause Why should you avoid counting calories to maintain a healthy metabolism How to help your kids make healthy food choices Finding a balance between healthy and unhealthy eating How to cut down on eating too many good fats Moving to a lower-carb diet with severe diabetes How much protein should you eat? Reducing cholesterol and triglycerides with a whole-food diet and fasting The best foods for women in perimenopause Ways to keep your glucose levels from spiking Connect with Cynthia Thurlow • Follow on Twitter, Instagram & LinkedIn • Check out Cynthia’s website

In the pursuit of understanding the fascinating complexities of our brains and unraveling the secrets to a healthier, happier life, I am delighted to have the opportunity to engage in an eye-opening conversation with Dr. Marc Milstein! With an impressive background in Biological Chemistry and a degree from UCLA in molecular, cellular, and developmental biology, Dr. Milstein's expertise lies in distilling cutting-edge scientific research on health and happiness into captivating presentations that entertain, educate, and empower his audience to live better. In today’s discussion, we delve into a myriad of intriguing topics ranging from the astonishing anatomy of sorry and the mesmerizing intricacies of our brains' physiology to the pivotal role of neuroplasticity and the detrimental effects of plaques and tangles. We explore how waste build-up impacts our focus, productivity, and energy, and we uncover the factors influencing brain health, including the crucial interplay between a robust immune system and the intriguing link between leaky gut and memory issues. We also tackle the distinctions between mild cognitive impairment, dementia, and Alzheimer's disease, examining the impact of insulin resistance and trauma while seeking actionable ways to age-proof our most precious organ. I invite you to join Dr. Milstein and me as we embark on the enthralling journey of discovering the keys to unlocking the full potential of our minds and enriching our lives as we unravel the mysteries of our most vital organ. Stay tuned as we explore ways to age-proof our brains while gaining invaluable insights into enhancing focus, productivity, and energy! IN THIS EPISODE YOU WILL LEARN: The role of lifestyle factors on brain health. The importance of learning new things. How to cross-train your brain. The interrelationship between the brain and immune system. The importance of sleep and gut health. How the dopamine squirt pertains to memory. Signs of mild cognitive impairment. Hearing loss and the role of hormones. Metabolic health and brain health. The importance of sleep and the brain. The role of exercise in brain health. About Dr. Marc Milstein Dr. Marc Milstein specializes in taking the leading scientific research on health and happiness and presents it in a way that entertains, educates, and empowers his audience to live better. His presentations provide science-based solutions to keep the brain healthy, lower the risk of dementia, boost productivity, and maximize longevity. He earned his Ph.D. in Biological Chemistry and his Bachelor of Science in Molecular, Cellular, and Developmental Biology from UCLA. Dr. Milstein has conducted research on topics including cancer biology and neuroscience, and his work has been published in multiple scientific journals. Dr. Milstein has been quoted breaking down and analyzing the latest research in popular press such as USA Today, Huffington Post, and Weight Watchers Magazine. Dr. Milstein has also been featured on television explaining the latest scientific breakthroughs that improve our lives. Dr. Milstein's upcoming book "The Age-Proof Brain" will be published on October 25th, 2022. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Marc Milstein On his website On Instagram On social media: @drmarcmilstein.com Dr. Milstein’s book, The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia

I am delighted to have the remarkable Dr. Amie Hornaman return to the show today! We last connected with Dr. Amie on episode 210, where she captivated us with her mission to optimize thyroid patients worldwide through her groundbreaking techniques. Known as The Thyroid-Fixer, Dr. Amie has dedicated her life to giving back the lives of thyroid patients using her proprietary programming. In our conversation today, we delve into the enigmatic world of thyroid hormones, focusing on the misunderstood T2 hormone. Dr. Amie reveals the clinical indications for incorporating T2 with regular thyroid methodologies and sheds light on the intricate relationship between thyroid hormones and cholesterol. We also explore the differences between compounded and synthetic thyroid hormones, the challenges women face in building muscle during perimenopause and menopause, the vexing issue of weight loss resistance, and the intriguing connection between creatine monohydrate and thyroid health. Prepare to be enlightened by today's invaluable conversation as Dr. Amie graces us again with her passion and expertise! Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: What do we know about the T1 and T2 thyroid hormones? How T2 works at the mitochondrial level Finding the optimal dose of thyroid medication based on your symptoms When does Dr. Amie introduce her patients to T2? Why there is no shame in taking medication or hormone replacement therapy Why do we need to recognize menopause as a disease state? The interrelationship between lipids and thyroid function Where is T3 converted in the body? How thyroid treatment can be personalized and individualized Why is it so hard for middle-aged women to build muscle? Ways to overcome weight-loss resistance How does creatine impact thyroid function? About Dr. Amie Hornaman: Dr. Amie Hornaman, “The Thyroid-Fixer”, is host to the top-rated podcast in medicine and alternative health: The Thyroid Fixer™, with listeners around the globe. She is the founder of The Institute for Thyroid and Hormone Optimization, an organization with transformational, proven approaches to address thyroid dysfunction and support you in returning to full health. Dr. Amie is also the creator of The Fixxr™ Supplement line with revolutionary, proprietary supplements that specifically address the struggles Dr. Amie saw in her patients: inability to lose weight, fatigue, low libido, hormone imbalance, and more. From the Fixxr™ products to her one-on-one programs, Dr. Amie is on a mission to optimize you …and give you your life back. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Amie Hornaman On her website On Facebook, Instagram, and YouTube Ep. 210 – Understanding the Thyroid’s Effect on Your Hormones, Weight Loss Resistance, and Metabolic Function with Amie Hornaman Books mentioned: Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H. Lustig

Join me today in stepping into the world of nutrition science and exploring the fascinating realm of dietary oxalates alongside renowned expert Sally Norton! Armed with a nutrition degree from Cornell and a Master's degree in Public Health, Sally has dedicated her life to unraveling the mysteries of plant-based oxalic compounds. In her groundbreaking new book, Toxic Superfoods, she untangles the intricate web of oxalic acid, oxalate salts, and oxalate crystals, shedding light on their affinity for binding to essential minerals and disrupting the delicate balance of glutathione and oxidation. In today's conversation, Sally and I explore the prevalence of oxalates in modern lifestyles. We dive into the alarming deficiency of essential vitamins and minerals in the American diet and the impact of consumer demand for so-called superfoods. We also uncover the fascinating connections between genetics, lifestyle, and symptoms and get into how to address the consequences of consuming oxalate-laden foods. Prepare yourself for an enlightening discussion that will give you a fresh perspective on health and well-being! You will be captivated by the depth of knowledge and insights Sally reveals about the pressing health issues surrounding dietary oxalates! IN THIS EPISODE YOU WILL LEARN: How Sally's health journey led to her passion for sharing information about oxalates. The difficulty of questioning basic cultural assumptions What are oxalates, and how do they impact the body? Why do we feel the symptoms of high oxalate exposure systemically? How our modern-day lifestyles are contributing to oxalate symptoms Many clinicians are unaware of how superfoods are contributing to the poor health of their patients. Sally dives into the problem of hyper-nutrition. The hidden pathology of eating disorders Sally explains how primary hyperoxaluria plays out. Foods that seem benign Dealing with constipation and kidney stones How to get enough minerals in the body About Sally: Sally K. Norton, MPH, holds a nutrition degree from Cornell University and a Master’s degree in Public Health. Her path to becoming a leading expert on dietary oxalate includes a prior career working at major medical schools in medical education and public health research. Her personal healing experience inspired years of research that led to her book, Toxic Superfoods: How Oxalate Overload is Making You Sick-and How to Get Better, which was released in January 2023 from Rodale Press and is available everywhere books are sold. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Sally Norton On her website On Facebook and YouTube Order a copy of Sally’s book, Toxic Superfoods

I have the privilege of reconnecting with Dr. Rick Johnson today. Our paths first crossed in 2022 for an enlightening podcast episode, and I am thrilled to continue our journey! What truly sets him apart is his warm and humble nature which I had the honor of experiencing first-hand when we met at an event earlier this year. Dr. Johnson is a beacon of knowledge in the fields of medicine, obesity, and diabetes. As a professor of medicine at the University of Colorado, his expertise extends far beyond the confines of academia. His groundbreaking research on sugar and fructose has unraveled the intricate web connecting these sweet substances to obesity, diabetes, and Alzheimer's disease. Today, we delve deep into the latest research on the complex interrelationship between Alzheimer's and fructose, exploring the role of inflammation, mitochondrial dysfunction, and insulin resistance. We untangle the mysteries surrounding Alzheimer's, the sixth leading cause of death, and discover how the survival switch within our bodies can predispose us to insulin resistance, diabetes, and Alzheimer's disease. Our conversation also explores the differences between high fructose corn syrup and naturally occurring fructose in sugar, the impact of processed salt versus more natural alternatives, the significance of hydration, and the profound effects of the standard American diet. We also examine the intriguing connection between alcohol, sugar, mood, and fructose-induced behaviors, shedding light on the role of uric acid and its contribution to impulsivity and non-alcoholic fatty liver disease. Join us for an enlightening discussion on multiple health issues as Dr. Rick Johnson imparts his knowledge and wisdom. Prepare to be enlightened and empowered as we embark on this transformative journey! IN THIS EPISODE YOU WILL LEARN: How fructose impacts brain health How fructose may lead to the development of Alzheimer’s The three characteristic stages of Alzheimer’s Why Alzheimer’s is insulin resistance in the brain. How dementia and obesity are both low-energy states caused by starvation of the brain The link between sugar, salt, and Alzheimer’s Why is sugar a toxin? Should you be fearful of salt? The importance of being metabolically healthy The interrelationship between sugar and alcohol How sugar impacts behavior. The link between fructose and ADHD Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Rick Johnson On his website On Instagram Dr. Johnson’s book, Nature Wants Us To Be Fat Ep. 205 – Fructose – The Driver Behind Metabolic Disease with Dr. Rick Johnson

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

Today, I am thrilled to welcome all of my wonderful, Everyday Wellness listeners to a special episode of the podcast they specifically requested- an Ask Me Anything session with yours truly! Interestingly, the subject that resonated most among listeners was hormone replacement therapy. To be crystal clear, I am here only to provide general insights and share information. If I answer your question today, I earnestly recommend that you listen, learn, and then find a practitioner who can best support your particular needs. It is essential to remember that we are all bio-individuals. So what works for me may not work for someone else. I also want to ensure that women who choose not to pursue HRT are fully informed about the potential consequences of that choice. So, I appeal to you not to let fear dictate your decision-making around HRT if it is appropriate for you. I believe informed consent is paramount, regardless of how you navigate the perimenopause and menopause phases of your life, and I ask you to embark on this journey with me, free from judgment. Stay tuned for my advice, recommendations, and resources! IN THIS EPISODE YOU WILL LEARN: Is it too late to start HRT at 62? What is the net impact of menopause? Why is estrogen essential for health and wellness? The benefits of progesterone therapy. What is the best time to take progesterone? How would I approach hormone therapy with a 52-year-old who has had a partial hysterectomy and has been in menopause for two years? When is the best time to start HRT? Adrenal support for perimenopause. For how long should a woman stay on HRT? How can you increase your progesterone without taking a pill? Janet is 57 and still has a menstrual cycle. Does she need HRT? Connect with Cynthia Thurlow • Follow on Twitter, Instagram & LinkedIn • Check out Cynthia’s website Ep. 94 – Reclaim Your Vibrancy, Sexuality, Health and Happiness! – with Dr. Anna Cabeca Ep. 211 – Addressing the Root Cause of Hormonal Imbalances with Dr. Sara Gottfried Ep. 220 A Detailed Guide to Healthy Hormones with Dr. Lara Briden

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator Megan Ramos! In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting. In today’s captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnosis, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels. Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success! IN THIS EPISODE YOU WILL LEARN: My journey with PCOS Why does body composition matter so much? PCOS, the number one endocrine disorder in Westernized countries Common myths about intermittent fasting The fertility aspect of postmenopausal women The slippery slope of perimenopause Is fasting just an extreme form of calorie restriction? The impact of sleep and stress on glucose and insulin levels How to integrate intermittent fasting into your lifestyle Magnesium supplementation for insulin resistance How to deal with gout Connect with Cynthia Thurlow • Follow on Twitter, Instagram & LinkedIn • Check out Cynthia’s website Connect with Megan Ramos • The Fasting Method • Find Megan on social media @Megan J. Ramos • Purchase a copy of Life in the Fasting Lane • Purchase a copy of The Essential Guide to Intermittent Fasting For Women Previous Episodes Featuring Megan Ep. 116 – Using Intermittent Fasting to Reverse Chronic Illnesses – with Megan Ramos Ep. 188 – Troubleshooting Your Fasting Method with Megan Ramos

Today, I have the privilege of connecting with an exceptional friend and colleague, McCall McPherson! McCall’s profound expertise in thyroid health has paved the way for a revolutionary approach to functional medicine. As the visionary behind the cutting-edge Modern Thyroid Clinic in Austin, Texas, and a former TEDx speaker, she joins me to discuss the intricate differences between Grave’s Disease and Hashimoto's. In this episode, we also delve into the unique treatment methods of the Modern Thyroid Clinic and the crucial role of comprehensive lab work support. Our conversation ventures into disordered eating, the detrimental effects of yo-yo dieting, and the starvation diet mentality, emphasizing the significance of metabolic potency. We also explore the impact of synthetic oral contraceptives, the importance of informed consent in hormone resets, and the merits of hormone replacement therapy. My discussion with McCall encompasses a wide range of strategies that include the utilization of low-dose Naltrexone, GLP-one agonists, fasting techniques, and the pervasive effects of fear-driven food restrictions and weight loss resistance. Join me as I share our enlightening conversation that promises to leave you informed and inspired! IN THIS EPISODE YOU WILL LEARN: What is Grave’s Disease, and how is it treated? What are the symptoms of Grave’s Disease? What they do at the Modern Thyroid Clinic to reduce Grave’s antibodies. How Naltrexone acts in the body, and what it does for thyroid patients. McCall discusses the supplements she uses for thyroid and explains why she will not use compounded thyroid medication. How disordered eating has crept into the intermittent fasting space. How the hormonal shifts during perimenopause can lead to weight gain. Why is it essential to allow blood sugar to drop, retrain itself, and tap into your fat stores? McCall discusses the labs she prefers using for individuals with some degree of weight loss resistance or presumed metabolic inflexibility. What is the net impact of oral contraceptives? Some common reasons for women becoming weight loss resistant. McCall shares her perspective on iodine. About McCall McCall McPherson is the Founder of Modern Thyroid Clinic, a thyroid-centered functional medicine practice in Austin, Texas, and the owner and Chief-Hope-Giver of Thyroid Nation. She is a physician assistant, TEDx speaker, and thyroid expert by way of being a thyroid patient. Her passion is helping women rebuild their lives from the devastating effects of thyroid and hormonal disorders. Her philosophy is simple: There is no reason to still have thyroid symptoms. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with McCall McPherson On her website On Facebook, TikTok, YouTube, and Instagram Sign up for McCall’s courses

I am thrilled to announce a monumental milestone in our podcast journey! At the time of this recording, our latest podcast reached an astounding 4 million downloads! With continued support and enthusiasm from our dedicated listeners, we hope to surpass 6 million downloads by the end of this year! Today, I am delighted to dive into an intriguing topic as we explore the latest collaboration between MD Logic Health and myself. Joining me on the podcast is Scott Emmons, the esteemed COO of MD Logic Health and a fellow health entrepreneur. For this episode, our focus centers on Alpha GPC, a groundbreaking cobranded supplement that will redefine the landscape of brain health, exercise performance, and neuroprotection. This remarkable supplement will captivate your attention as we explore its multifaceted benefits and synergistic mechanisms alongside creatine monohydrate. Acting as a precursor to acetylcholine, Alpha GPC plays a pivotal role in cognition, learning, memory, and attention, with the ability to traverse the formidable blood-brain barrier. Brace yourself for an in-depth discussion on the cutting-edge research surrounding these mechanisms and their profound implications. Mark your calendar, as Alpha GPC will be launched in July 2023, accompanied by exclusive pre-sale incentives you will not want to miss! IN THIS EPISODE YOU WILL LEARN: What is Alpha GPC, and how does it work? The benefits of green tea and coffee for Alpha GPC. Key areas in terms of benefits for Alpha GPC. Little tricks to make your coffee taste great. Keeping your wits about you as you get older. The effect of caffeine on the mitochondria. The remarkable physical benefits of Alpha GPC. How Alpha GPC elevates human growth hormone. The efficacy of Alpha GPC on physical endurance. Why recovery is more important than the exercise. How Alpha GPC impacts the brain. I chose to incorporate Alpha GPC as my third product due to my personal experience with its remarkable benefits. Over the past six months, intermittent use of Alpha GPC has provided me with enhanced mental clarity without the need for caffeine. I have also noticed improved information retention and memory, complementing my lifestyle practices such as quality sleep, exercise, nutrition, and intermittent fasting. Connect with Cynthia Thurlow • Follow on Twitter, Instagram & LinkedIn • Check out Cynthia’s website Connect with Scott Emmens MD Logic Health On LinkedIn On Instagram (@longevityprotocol) Relevant research: Effect of a new cognition enhancer, alpha-glycerylphosphorylcholine, on scopolamine-induced amnesia and brain acetylcholine - PubMed (nih.gov) Alpha-Glycerylphosphorylcholine Increases Motivation in Healthy Volunteers: A Single-Blind, Randomized, Placebo-Controlled Human Study - PMC (nih.gov) Evaluation of the effects of two doses of alpha glycerylphosphorylcholine on physical and psychomotor performance - PubMed (nih.gov) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595381/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595381/#:~:text=Acute%20supplementation%20with%20caffeine%20or,large%20individual%20variability%20between%20subjects. https://academic.oup.com/ajcn/article/110/6/1416/5540729 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/

Today, I have the privilege of engaging in a fascinating and eye-opening conversation with Dr. Judy Morgan, a renowned figure in the field of veterinary care. As a certified veterinary acupuncturist, chiropractic owner, and food therapist, Dr. Morgan's expertise extends way beyond traditional allopathic medicine. Although she retired from clinical practice in 2020, her dedication to promoting exceptional veterinary care remains unwavering, both within the United States and abroad. In our discussion, we dive into the factors contributing to the declining health of our beloved pets, such as the alarming obesity rates affecting 60% of pets in the United States. We also explore the flaws within the pet food industry, including the significant influence of Mars Petcare, a conglomerate that has acquired a substantial portion of the processed food industry. Our conversation covers a myriad of topics, ranging from the distinctions between rendered and food-grade meat to the complexities surrounding grain-free diets. We touch on the contentious subject of vaccines, explain how to navigate between core and non-core vaccinations, and discuss specific concerns, such as lipomas, tooth care, exercise, and grooming. We also explore the best approaches to selecting flea and tick preventatives and the potential health implications of chemicals and plastics on our pets. As someone who once contemplated a career in veterinary medicine, it was a true delight to interview Dr. Morgan- especially considering my allergies prevented me from pursuing that path! I encourage you to explore her insightful books and online resources because I am confident you will find them invaluable. Join me in this enlightening discussion that will undoubtedly shed light on essential aspects of pet care and welfare! IN THIS EPISODE YOU WILL LEARN: Why the health of our animals is declining. The difference between feed-grade and food-grade meat or food. How conglomerates are taking over the care of our pets- and not in a good way. Pet food that has Dr. Morgan’s stamp of approval. What to look out for when reading the list of ingredients on a bag of pet food. The longest chapter in Dr. Morgan’s brand new book, Raising Naturally Healthy Pets, is on vaccines. Dr. Morgan shares her recommendations for navigating flea and tick season. Dr. Morgan talks about lipomas. Why do you need to brush your dog’s teeth every day? The problem with ignoring dental disease. Why dogs and cats need to exercise every day. What to look out for if you have to have your pet’s anal glands cleaned out all the time. An entire chapter in Dr. Morgan’s new book is dedicated to finding a veterinarian who is right for you. Bio: Dr. Judy Morgan: Judy Morgan DVM, CVA, CVCP, CVFT is a certified veterinary acupuncturist, chiropractitioner, and food therapist. After 36 years, Dr. Morgan retired from clinical practice in 2020. She now focuses on empowering pet parents to provide longer, healthier lives for their pets through educational courses, seminars, blogs, and speaking engagements. Her e-commerce site, Naturally Healthy Pets, provides high-quality products to enrich the lives of animals. She is a best-selling author of four books and has appeared on CNN, PBS, ABC, CBS, NBC, and hundreds of radio shows and podcasts. Her goal is to change the lives of over ten million pets by teaching pet owners worldwide how to minimize the use of chemicals, vaccinations, and poor-quality processed food while using natural healing therapies. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Judy Morgan On her website On Facebook and Instagram The American Holistic Veterinary Medical Association Dr. Morgan’s books are available on Amazon, Barnes and Noble, or her website.

In a world where human sexuality often remains shrouded in silence and misinformation, I had the incredible opportunity to engage in a thought-provoking conversation with the esteemed Dr. Jolene Brighton! Renowned as a hormone expert, nutrition scientist, and thought leader in women's medicine, Dr. Brighton's expertise spans multiple disciplines, including naturopathic endocrinology and clinical sexology. With her recent book, Is This Normal, she offers a non-judgmental guide to achieving hormone balance, eliminating unwanted symptoms, and nurturing the sexual desire we all crave. In this enlightening discussion, we explore the cultural factors fueling ignorance around sexuality, the origins of hormone imbalances, the significant impact of lifestyle choices on our hormones, and the often-overlooked role of detoxification. We also delve into the profound implications of oral contraceptives and synthetic hormones on our health and intriguing topics such as PCOS, PMDD, and PMS. With so many questions to explore, this is the first in a series of two podcasts that promise to provide invaluable insights for women at every stage of life. Join me as we embark on this journey to unravel the mysteries of our bodies and empower ourselves with knowledge from Dr. Jolene Brighton's remarkable book, Is This Normal?. IN THIS EPISODE YOU WILL LEARN: How shame impacts the libido and sexuality of women. Why sex education should include the concept of consent. The impact of coming off oral contraceptives. Changing the narrative for all women. Why do women need more time to get aroused? The mind-body connection. How hormones and menopause influence women’s sexuality. Everything we do in our 20s and 30s affects our transition into perimenopause and beyond. How to avoid endocrine disruptors. Dr. Brighten discusses her 28-day detox program. Some important differentiators between PMS and PMDD. Bio: Dr. Jolene Brighten Dr. Jolene Brighten is a hormone expert, nutrition scientist, and thought leader in women’s medicine. She is board certified in naturopathic endocrinology and trained in clinical sexology. Dr. Brighten is the author of Is This Normal, a non-judgemental guide to creating hormone balance, eliminating unwanted symptoms, and building the sexual desire you crave. A fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, Dr. Brighten empowers women worldwide to take control of their health and their hormones through her website and social medical channels. Dr. Brighten is an international speaker, clinical educator, and medical advisor within the tech community. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Jolene Brighten On her website Find Dr. Brighton on social media: @Dr. Jolene Brighten Order your copy of Is This Normal Order Dr. Brighten’s digital cookbook

Today I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss. I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether or not “if it fits your macros” is a good philosophy, issues surrounding the traditional allopathic nutrition model, and challenges related to nutrition research. We also get into plateau busters and share five ways to measure success other than the scale. IN THIS EPISODE YOU WILL LEARN: How Temple transformed her life by using nutrition as medicine. Which foods tend to provoke inflammation in the thyroid gland in women? How people’s relationships with food play into the work Temple does. Temple shares her thoughts on woke nutrition. Temple dives into some of the big issues with the allopathic nutrition model. I share some interesting statistics related to American health. How creating consumer awareness will hopefully lead to consumers demanding more for their health regarding food supply and health care. Why is it so challenging to do nutritional research? Temple shares a starting point for addressing weight loss resistance. What carbohydrate reduction or restriction does for us metabolically. The benefits of following a carnivore diet. Why do we need to read food labels and become aware of where sugar may sneak into our diets? Temple shares her favorite ways to break plateaus. Five ways to measure success other than the scale. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Temple Stewart On Instagram, TikTok, Twitter, and Spotify (@the.ketogenic.nutritionist) The Ketogenic Nutritionist Podcast Books mentioned: Metabolical, by Robert Lustig

Today I have the honor of connecting with Dr. Sharon Melnick! Dr. Sharon is a leading Executive Coach and Speaker in the area of resilience, power, and women’s leadership. She was intricately involved in research at Harvard Medical School and is a Marshall Goldsmith Top 100 Coach who has coached and trained at over 60 Fortune 500 organizations and numerous equity-owned and startup companies. She is the author of In Your Power. In today’s episode, Dr. Sharon shares her background, and we dive into trauma, intergenerational trauma, triggers, how to change a definition and narrative, how to distinguish between being in your power and feeling powerless, regaining a sense of control and confidence, the metaphor of the thermostat versus the thermometer, ways to align more closely with your power, strategies for dealing with intrusive people, and more. IN THIS EPISODE YOU WILL LEARN: Why do we tend to create unhealthy self-soothing behaviors to cope with the uncomfortable feelings associated with unhealed trauma? Dr. Sharon defines triggers. The power of reframing and changing the narratives of triggering situations. How to regain a sense of control when you are in an acutely emotional or reactive state. How to reconnect with yourself and regain your power after moving through difficult emotions. Dr. Sharon shares a technique for moving from being reactive to becoming intentional. What it means to be in your power, and how being in your power differs from having power. Dr. Sharon explains why she wrote her book. How our built-in protective mechanism prevents us from feeling good enough and taking control of our lives. How to become more resilient. How to re-establish your power and use it effectively. How to align with others and influence them to do as you ask. How to stay in your power when your boundaries get disrespected, or when dealing with narcissistic people. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Sharon Melnick Dr. Sharon's Website Get Dr. Sharon’s resources: www.inyourpowerbook.com

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022! Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh around four to five pounds. Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on the health of the gut microbiome, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book on the best ways to support the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.) This show has been one of my favorite podcasts I have recorded in the last year. I hope you enjoy listening to it! IN THIS EPISODE YOU WILL LEARN: What is the microbiome, and why is it important? Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome? The importance of stomach acid. How do proton pump inhibitors affect gut health? The three big things that interfere with digestion. How pharmaceutical companies have taken over medical education. The role of statins in women. The importance of the Estrobolome test. The three different types of estrogens in the body. Why exercise is an important contributor to gut health. The net impact of low-quality sleep on immune function. Dr. Chutkan shares her top tips for a healthy gut microbiome. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Robynne Chutkan On her website On Instagram (@gutbliss) Books by Dr. Robynne Chutkan: The Anti-Viral Gut: Tackling Pathogens from the Inside Out Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out Books mentioned: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

I am delighted to reconnect with Lance Essihos today! He was with me once before on Episode 69, back in 2018. Lance is a Canadian traveler who made it his life's mission to help heal the world through the art of powerful storytelling and human connection. He is the host of the top-rated podcast, University of Adversity, which I have been honored to be on twice. In his new book, Mastering Adversity, Lance explores the quest for personal growth, leveling up, and healing. He believes that true mastery is an ongoing process and there will always be new challenges at every level of growth. Writing the book was challenging, and he is grateful to have completed it. He found sharing his thoughts with the world- especially his family, a tough yet transformative experience. In this episode, Lance talks about his book and dives into the transformational experience of how adversity shaped his life. We discuss his craving for personal growth and meaning and get into how our internal narrative can influence how we perceive the world. We also speak about masculine and feminine energy, why we must embrace the history of trauma, and how doing that can be a powerful motivator for health and change. I truly hope you will gain from today’s discussion and enjoy listening to it as much as I did recording it! IN THIS EPISODE YOU WILL LEARN: How adversity has impacted all of us. How to deal with uncomfortable feelings. Why do most people get stuck in their stories? What is trauma, and how does it impact us? What makes us more vulnerable to trauma? Dealing with anxiety and addiction. How personal development work changes our relationships with others. Intermittent fasting in any aspect of life. Where does people-pleasing come from? Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Lance Essihos On his website On Instagram The University of Adversity Podcast Episode 69: Living a Life with Purpose and Impact with Lance Essihos Books mentioned: Lance’s book, Mastering Adversity: Unlock the Warrior Within 90 Seconds to a Life You Love: How to Master Your Difficult Feelings to Cultivate Lasting Confidence, Resilience, and Authenticity by Joan I. Rosenberg PhD How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera

I am honored to reconnect with Dr. Will Cole today! The last time we connected was in 2021, on Episode 138. Dr. Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach. He is the author of many books, including The New York Times bestseller Intuitive Fasting and most recently, Gut Feelings, a book I think everyone will benefit from reading. Today, Dr. Cole and I dive into the impetus for his latest book and discuss the toxic food culture, mixed messages, the psychology of food, finding peace with food, and how to reduce our toxic tribalism. We also talk about inflammatory foods and their impact on our gut microbiome, the role of the vagus nerve, how chronic stress is the ultimate junk food for the body, the effects of adverse childhood events and trauma, and what shame-flammation is. IN THIS EPISODE YOU WILL LEARN: Dr. Cole discusses his latest book, Gut Feelings. The role of mixed messages. What is most important in the wellness world? Types of foods that do not serve the best needs of our bodies. Is it the grain? Or is it what we have done to it? What are we feeding our bodies, and what are we eating in our hearts? How to differentiate between poor vagal tone and dysautonomia. Stress and how it impacts our biochemistry. How stress is implicated in many health problems. Re-negotiating your relationship with life. The role of trauma in weight loss. How shame can be the basis of many physical and emotional health issues. Bio- Dr. Will Cole: Dr. Will Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and more. He is the host of The Art of Being Well podcast and author of Ketotarian, The Inflammation Spectrum, New York Times bestseller Intuitive Fasting, and now, Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Will Cole On his website The Art of Being Well Podcast Get a copy of Dr. Will Cole’s new book, Gut Feelings Ep. 138 – Our Authentic Intuition: What It Can Teach Us About Fasting with Dr. Will Cole

I’m delighted to have Dr. Roseann Capanna-Hodge back on the show again! She was with me before in Episode 174. Dr. Roseann is an incredible pediatric mental health expert who utilizes traditional and non-traditional modalities for her patient population. She joins me today to discuss the role of Myo-inositol from a mood and mental health perspective. We dive into what Myo-inositol does in the body, what depletes it, and how the gut and the brain connect with the vagus nerve. We talk about the mental health benefits of Myo-inositol and how it impacts mood disorders- specifically eating disorders and binge eating, as well as obsessive-compulsive disorder, stress and anxiety, panic attacks, and depression. We also get into Dr. Roseann’s unique ways of calming the autonomic nervous system and brain inflammation, the current medical model and its limitations, and the impact of trauma. I sincerely hope you enjoy listening to today’s interesting and informative conversation with Dr. Roseann Capanna-Hodge! IN THIS EPISODE YOU WILL LEARN: The benefits of Myo-inositol. The impact of having low magnesium in the body. How to protect yourself from the depletion of the microbiome. Why it is essential to listen to your body. The connection between the gut and the vagus nerve. How the magic in mental health is in the micro-changes. Where to start when helping a teenager or young adult struggling with OCD, anxiety, or depression. Why is it important to reframe negative thoughts? What happens when the brain is dysregulated? What is going on in the brain when we’re under stress? The root cause of mental illness. What you can do to improve your brain health. The role of trauma in mood disorders. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Roseann Capanna-Hodge On her website Dr. Roseann’s podcast, It’s Gonna Be OK! Ep. 174 – Identifying and Treating Your Children’s Mental Health: How We Can Be Their Greatest Support with Dr. Roseann Capanna-Hodge

I am honored to have Dr. Stephanie Estima back on the show today! (She was with me before in 2020, on Episode 123.) Dr. Estima is an exceptionally well-read and well-versed individual! She is an expert on female metabolism and body composition, the author of a fantastic resource called the Betty Body, and the host of an incredible podcast called The Better Podcast. Dr. Estima is one of my favorite voices in the health and wellness space! She and I dive into an Ask Me Anything format today. We speak at length about the ideal percentage of body fat for perimenopause and menopause, thyroid health, the impact of diastasis, and weight training based on that core imbalance. We discuss the Gardasil vaccine, optimal nutrients, Hashimoto’s, period cramps, and general PMS symptoms- particularly with inter-uterine devices. We also get into sleep basics, supplement support, the role of parasympathetic days and hormesis, and talk about load management and optimization. I know you will love today’s conversation with Dr. Stephanie Estima! IN THIS EPISODE YOU WILL LEARN: What is diastasis recti, and how do you treat it? Dr. Estima dives into pelvic floor rehabilitation. The mortality risk versus the benefit of the Gardasil vaccine. What causes low Oestrogen? What happens when you have low estradiol? Why patients often tend to be confused about what they should be doing. Stress management in autoimmune diseases. What hormones can be the most impactful on body fat? How women can overcome insulin resistance. The side effects of the copper IUD. How to support undisturbed sleep. How to get the best sleep of your cycle in the luteal phase. How to eat to support the luteal phase. How to optimize your load management. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website 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 Episode 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima

Today, I am honored to connect with Jason Wachob, the co-author of The Joy of Wellbeing! Jason is the Co-CEO of mindbodygreen, the leading independent media brand dedicated to wellbeing, and the host of the mindbodygreen Podcast, on which I recently had the honor of being a guest. In this episode, Jason shares his and his wife, Colleen’s backstory, and their pain-to-purpose mission, and we dive into the role of longevity, epigenetics, joy span, and the impact of the lack of connection and loneliness during the pandemic. We discuss social media algorithms, nutrition concerns over tribalism, bio-individuality, the processed food industry, exercise, and hormesis. We also talk about forever chemicals and toxins and how they impact our health. I loved reading Jason and Colleen’s new book, The Joy of Wellbeing, and I sincerely hope you enjoy listening to my conversation with Jason! IN THIS EPISODE YOU WILL LEARN: How Jason and Colleen’s health issues motivated them to create mindbodygreen. How Colleen re-assessed what was important in her life, and where she wanted to be, after being diagnosed with pulmonary embolism. The importance of nutrition and sleep. The power of epigenetics. How the science of longevity has advanced tremendously. How crisis tends to amplify what is already wrong in the world. The importance of connection. The importance of incorporating exercise and movement into your day. The role of sarcopenia. The benefits of intermittent fasting and hormetic stressors. The impact of forever chemicals in the world. Why is it essential to be thoughtful about where you spend your money? Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Jason Wachob Websites: mindbodygreen and The Joy of Wellbeing The mindbodygreen Podcast Jason and mindbodygreen on Instagram Jason and mindbodygreen on Twitter Additional social handles: @mindbodygreen Book The Joy of Well-Being: A Practical Guide to a Happy, Healthy, and Long Life

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 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

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’m honored to connect with Dr. Anurag Singh today! Dr. Anurag Singh is the Chief Medical Officer at Timeline Nutrition, where they develop next-generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. His background is in internal medicine and immunology. He has authored over 40 articles for top science journals and has more than 15 patents. He has designed and led more than 50 randomized controlled studies. Today, Dr. Singh and I dive into his background, key biological hallmarks of aging, what accelerates aging, and what we can do to address aging proactively. We discuss sarcopenia, mitochondrial health, the gut microbiome, supplementation, and the differences between prebiotics, probiotics, and post-biotics. We also get into the benefits of Mitopure and the research behind it. Mitopure is a supplement I have been taking for several years. I feel it has been instrumental in improving and maintaining the mass and strength of my muscles. Research has been emerging specific to brain health and cognition, immune and metabolism, and topical applications of Mitopure. IN THIS EPISODE YOU WILL LEARN: The key biological hallmarks of aging. How healthy lifestyle choices can contribute to our health and longevity. How can improving our mitochondrial health impact our lives and delay some of the comorbidities of aging? The key role nutrition plays in everything we do, including how we age. Some of the biggest contributors to the aging process. Five lifestyle choices that can benefit mitochondrial health. Dr. Singh gives a simple view of the mitochondrial life cycle and shares his approach to mitochondrial health. How Urolithin A was discovered, and how it works. The difference between prebiotics, probiotics, and post-biotics. Dr. Singh discusses the research that resulted in the advent of Mitopure. Dr. Singh dives into the natural aging process of muscles and sarcopenia. Why is it critically important to boost and maintain our muscular health? How modern-day lifestyles impact the gut microbiome. What are all the benefits of Mitopure? Bio: Anurag Singh is currently Chief Medical Officer at Timeline Nutrition, which develops next-generation advanced nutritional and skincare products targeting improvements in mitochondrial and cellular health. With an M.D. in internal medicine and a Ph.D. in immunology, his experience includes work at top consumer health (Nestlé, Nestlé Health Science) and startup companies (Amazentis/Timeline). He’s authored > 40 articles for top science journals, been awarded >15 patents, and has designed and led > 50 randomized clinical trials. His research over the past decade across multiple clinical trials on the postbiotic Urolithin A and its health benefits has led to the launch of multiple consumer products. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Anurag Singh Websites are: https://www.timelinenutrition.com/ and https://www.mitopure.com/

I am delighted to connect with Dr. Anshul Gupta today! Dr. Gupta is a best-selling author, speaker, researcher, and world expert on Hashimoto’s. He educates people worldwide on reversing Hashimoto’s disease. He is a Board-Certified Family Medicine Physician who worked at the prestigious Cleveland Clinic alongside Dr. Mark Hyman. In this episode, Dr. Gupta shares his personal story, and we speak about the root of autoimmunity, how Hashimoto’s causes the slow destruction of the thyroid gland, and the impact of chronic stress, food, and an imbalanced gut microbiome. We also talk about toxins and infections, labs to look out for, fasting and thyroid disease, as well as medication options, peptides, and the issues surrounding iodine supplementation. I sincerely hope you enjoy listening to today’s conversation with Dr. Gupta as much as I did recording it! IN THIS EPISODE YOU WILL LEARN: How Dr. Gupta’s personal health journey sparked his passion for thyroid issues. What is autoimmunity, and what is Hashimoto’s? How increasing doses of thyroid medication indicates a deterioration of the thyroid gland. Dr. Gupta shares five major root causes of Hashimoto’s. Why do foods like gluten and dairy make it much harder for the thyroid gland to function? Why are heavy metals such a big issue? The impact of exposure to mold and mycotoxins. How the Epstein-Barr virus interacts with the thyroid, to make people more susceptible to Hashimoto’s. How does exposure to stress impact thyroid function? Some natural ways to detoxify the body. Dr. Gupta talks about lab testing for the thyroid and Hashimoto’s. The benefits of fasting for mitochondrial health- particularly for people with thyroid issues. Dr. Gupta discusses different medication options for people with Hashimoto’s, including peptides and LDN (low-dose naltrexone). Dr. Gupta shares his thoughts on iodine. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Anshul Gupta On his website On YouTube and other social media (@AnshulGuptaMD)

I’m delighted to connect with Dr. Izabella Wentz today! She is a PharmD, an internationally acclaimed thyroid specialist, and a licensed pharmacist who has dedicated her career to addressing the root causes of autoimmune thyroid disease. She is also the author of three books. Her most recent book is The Adrenal Transformation Protocol. Dr. Wentz joins me to dive into how to identify what is going on with our adrenal health and why adrenal issues tend to occur along with thyroid issues. We speak about her background and how it influenced her life’s work, the myth of adrenal fatigue, and HPA dysfunction. We also discuss the physiology of the adrenals, acute versus chronic stress, signs of a dysregulated HPA axis, lifestyle, the impact of trauma, and how Dr. Wentz’s protocol works. IN THIS EPISODE YOU WILL LEARN: Dr. Wentz explains what led her to write The Adrenal Protocol. What happens in the body when we experience significant amounts of fatigue? How the physical impact of acute stress differs from that of chronic stress. Symptoms of adrenal dysfunction (other than chronic fatigue). How does sleep apnea tie to Hashimoto’s and mitochondrial health? Lifestyle factors that may contribute to adrenal fatigue. Adaptogens and supplements that can assist in balancing cortisol levels. How to know when to cut back on exercise. Foods that support thyroid and adrenal health, and foods that could negatively impact thyroid and adrenal health. What is molecular mimicry? How does trauma impact adrenal health? Dr. Wentz talks about her latest book, The Adrenal Transformation Protocol. Something you can do right now to improve your adrenal health. Bio: Izabella Wentz, PharmD, FASCP, is an internationally acclaimed thyroid specialist and a licensed pharmacist who has dedicated her career to addressing the root causes of autoimmune thyroid disease after being diagnosed with Hashimoto’s thyroiditis in 2009. She is the author of three books on Hashimoto’s: Hashimoto’s Thyroiditis Lifestyle Interventions for Finding and Treating the Root Cause, Hashimoto’s Food Pharmacology, and Hashimoto’s Protocol, which became a #1 New York Times bestseller. Dr. Wentz currently lives in Texas with her husband, Michael, and their son, Dimitry. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Izabella Wentz On her website On Facebook and Instagram Get Dr. Wentz’s adrenal healing guide: The ABCs of Adrenal Support Find Dr. Wentz’s new book, The Adrenal Transformation Protocol Books mentioned: From Fatigued to Fantastic by Jacob Teitelbaum

Everyday Wellness Podcast – Episode 265 – Love From the Inside Out: The Key to Living a Fulfilling Life with Robert Mack I have the honor of connecting with Robert Mack today! He is an Ivy-League-educated Positive Psychology Expert, Celebrity Happiness Coach, Executive Coach, and Published Author. He recently released the book Love from the Inside Out: Lessons and Inspiration for Loving Yourself, Your Life, and Each Other. We dive into Robert’s background in applied positive psychology and the influences of experts like Byron Katie and Martin Seligman, the founder of Positive Psychology. We discuss happiness, the potentiality of partners, adversity, resiliency, and love. Robert also gets into daily habits that can help us become healthier and happier humans. IN THIS EPISODE YOU WILL LEARN: Robert dives into his motivation for getting into applied positive psychology. Most people believe that happiness comes from external circumstances. However, research shows it does not. How simplicity contributes to a happy life. Robert shares the formula for happiness. How inner work makes a meaningful, lasting, and sustainable change to our happiness score. How happiness tends to lead to and facilitate success. What contributes to the general perception that happiness comes from external forces? What love is, and how it relates to happiness. How to make college a happier experience. How to become more focused and present. How to remain present when triggered. Robert talks about surrender. Bio: Robert is an Ivy-League-educated Positive Psychology Expert, Celebrity Happiness Coach, Executive Coach, and Published Author. Robert studied under the direction of Martin Seligman, the founder of Positive Psychology, at the University of Pennsylvania (UPenn). UPenn is the only institution in the world to offer a Master’s Degree in Applied Positive Psychology. Robert's work has been endorsed by Oprah, Vanessa Williams, and many others, and he has been seen on Good Morning America, The Today Show, Access Hollywood, E!, OWN, GQ, Self, Health, Cosmopolitan, and Glamour. Robert's first book, Happiness from the Inside Out: The Art and Science of Fulfillment, is celebrity-endorsed and critically acclaimed. His most recent release, Love from the Inside Out: Lessons and Inspiration for Loving Yourself, Your Life, and Each Other, is a best-seller. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Robert Mack On his website On social media: @robmackofficial Find Robert’s books Happiness from the Inside Out: The Art and Science of Fulfillment Love from the Inside Out: Lessons and Inspiration for Loving Yourself, Your Life, and Each Other

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 my good friend and multiple-time past guest, Ben Azadi! Ben was most recently with me on Podcasts #149 and #101. He is a prolific social media star and a fasting and ketogenic dieting expert. He is known as “The Health Detective” because he investigates dysfunction and educates, not medicates, to return the body to normal function. Ben is the founder of Keto Kamp and the popular Keto Kamp podcast. Today, Ben and I use an Ask Me Anything format and dive into listener questions. We talk about the nuances of macronutrients, fasting, and supplements. We discuss gut health and how changing your diet and intermittent fasting can help the body realign and be better balanced. We get into troubleshooting with fasting, including insomnia-related issues, and we also discuss the DUTCH test and how it can be beneficial in conjunction with other lab tests. I love doing AMAs, and I hope you will enjoy listening to my conversation with Ben Azadi. IN THIS EPISODE YOU WILL LEARN: Serita asks how to keep her energy up while on a keto diet and fasting. Mary Julie wants to know what is happening inside her body when her ketones are 1.8, but her glucose is 115, 19 hours into a fast. How does losing sex hormones when approaching perimenopause and menopause make women less metabolically flexible? Why is it essential to stay hydrated and get enough good quality sleep every night? How circadian rhythm impacts our metabolic flexibility. How breathing exercises can help us get into the parasympathetic state. Janie would like to know how much protein her body can absorb at once and how much protein she should consume over a 24-hour period. Suzanne lives a clean lifestyle and wants to know if there is a way to shift the metabolism of estrogen away from the 4OH pathway. (She is referring to the DUTCH test. A listener asks how to use fasting to help with candida. Michaela was recently diagnosed with gallstones and has one blocked duct. She read that saturated fat is not good for her condition, so she wants to know what she can eat to stay on keto. Lena has been doing strict keto with OMAD for three months, but her GGT is very high. She asks if that could be due to fasting. Why we tend to experience insomnia while doing a ketogenic diet, and how to address chronic insomnia patterns. Mary Jo wants to know when to take my creatine supplement powder. Ben and I discuss the supplements we use. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Ben Azadi On his website On Instagram, Facebook, LinkedIn, YouTube, TikTok The Keto Kamp Podcast Ben Azadi Speaker Reel Episode 149 – Keto Flex, Feasting and Fasting: Bringing the Body Back to Normal Episode 101 Keto and Fasting the RIGHT Way with Ben Azadi Books mentioned: The Circadian Diabetes Code by Dr. Satchin Panda Wheat Belly by William Davis Super Gut by William Davis Breath by James Nestor

I am honored to reconnect with Dr. Tracy Gapin today. He is a board-certified urologist and men’s health expert. The current state of metabolic health in the United States and most westernized countries has sparked a great interest in a GLP1 agonist, AKA Semaglutide Ozempic. So I wanted to talk to a clinician actively utilizing this medication. Dr. Gapin and I discuss what this drug class represents. (These are synthetic peptides.) We speak about Semaglutide, Ozempic, Wegovy, and oral Rybelsus. We get into current research, side effects, who should not take these medications, and the mechanisms of action specific to the pancreas and beta cells, reductions, gastric emptying, and the upregulation of satiety. We discuss changes in the brain regarding leptin and how these drugs work. We also talk about weight loss resistance, and I answer questions from listeners. From my perspective, it all comes back to basics. I believe that if we are to prescribe these medications, we must help our patients understand how lifestyle impacts weight-loss resistance and metabolic health. I loved that Dr. Tracy spent some time talking about the specific ways he works with his patients, even before prescribing medications. He also explains how important he has felt this drug has been for his patients. I approached today’s conversation with an open mind, and I hope you will do the same. IN THIS EPISODE YOU WILL LEARN: How the GLP1 agonists help Dr. Tracy motivate his patients to lose weight. What are GLP1 agonists, and how do they work? The physical benefits of GLP1 agonists. Who is Semaglutide not appropriate for? Some of the common side-effects of GLP1 agonists. How those who fail to implement lifestyle changes when they stop using Semaglutide may regain all the weight they lost. Why it is essential to stay hydrated when using Semaglutide. Why you need to eat enough food- protein in particular when taking Semaglutide. How to follow the metrics that matter. Some factors that could hinder successful weight loss. What Dr. Tracy does to ensure his patients do not regain the weight they lost after they stop using Semaglutide. Listener questions: Why is a diabetic drug being used for non-diabetics? Does this drug target muscle versus fat in terms of weight loss? For how long do most patients take it? Are there unique characteristics in perimenopausal and menopausal women that must be accounted for differently? Bio: Dr. Tracy Gapin is a board-certified urologist, a world-renowned men’s health & performance expert, and the founder of the Gapin Institute, the global leader in High-Performance Health. He has over 20 years of experience focused on men’s health optimization, human performance, and longevity, providing executives & entrepreneurs a personalized path to fulfill their highest potential. He’s been featured in Entrepreneur, Dave Asprey’s Biohacking Conference, and as a TEDx speaker. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Tracy Gapin On his website Gapin Institute Text “Health” to 26786 to receive 10 Secrets to High-Performance Health and a free copy of Dr. Gapin’s book.

I have the honor of reconnecting with Scott Emmens today! Scott is the COO of MD Logic and a fellow health entrepreneur. Scott and I dive into Myo-inositol, one of my latest and favorite supplements! We explain what it is, its mechanism of action, and how it impacts the blood-brain barrier. We discuss its clinical considerations, relevant research regarding metabolic health, sleep, sleep architecture, and how we supplement ourselves. We also get into how we create Myo-inositol in our bodies, factors that could deplete endogenous Myo-inositol, and why supplementation can be beneficial. IN THIS EPISODE YOU WILL LEARN: What Myo-inositol is and what it does. Why I decided to make Myo-inositol my next supplement. How does a supplement containing sugar alcohol support metabolic health? How Myo-inositol benefits metabolic health. Will it break your fast if you use Myo-inositol in a fasted state? What is the mechanism of action of Myo-inositol in the cells? How Myo-inositol impacts the blood-brain barrier and neurotransmitter pathways. How Myo-inositol may reduce inflammation and impact thought-processing. Why is it critically important to maintain metabolic health throughout our lifetime? Some natural sources of Myo-inositol. How our modern lifestyles can impact our ability to create endogenous Myo-inositol and make it harder to keep the levels optimized in the body. How Myo-inositol improves the entire sleep structure. What distinguishes MD Logic from other similar companies? Bio: Scott Emmens is the Co-Founder and Chief Operating Officer of MD Logic Health. His interest in BIOHACKING and nutrition began in college as an amateur natural bodybuilder and Biology major. While in college he sought to teach others how to stay strong, lean, and fit via recovery. It was in college he created his first fitness system and a 30-page booklet called “The Natural Body Building System” He continues to be on the cutting edge of bio-optimization and utilizes ice baths “cold immersion” photobiomodulation commonly referred to as redlight and infrared therapies among many nutrition and fasting techniques. Scott utilized his knowledge and love of biology and fitness to help drive his career in Biotech where he held a variety of roles as a Sales Leader, Disease Education Awareness Director, Director of Operations, and executive. In 2018 Scott was the lead founder of Olaregen therapeutics (Pronounced Ola-Region therapeutics.) Specializing in wound and skin care using nutrients, peptides, and collagen for a variety of skin conditions. During his 20 years as Biotech founder and executive, Scott focused on a blend of integrative and allopathic medicine. Working within many complex therapeutic areas, including neurology, rare disease, asthma, and diabetes. Scott has held various strategic and operational roles preparing him to be both a health advocate and entrepreneur. His personal mission is to help people become their own health advocates while providing them with the knowledge and resources to be physically spiritually and emotionally fit. Ultimately leading Scott to create MD Logic Health. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Scott Emmens MD Logic HealthOn Instagram (@longevityprotocol) On TikTok (@collagenguru) Go to www.cynthiathurlow.com/inositol to get 25% off Myo-inositol between the 11th and the 19th of March and 15% off between the 20th and the 31st of March. Episode 244 - The Metabolic Effects of Creatine Monohydrate: Its Evidence of Efficacy for Muscle & Brain Health with Scott Emmens and Kara Lazauskas

I am happy to connect with Dr. William Li today! He is a world-renowned physician, scientist, speaker, and author. He is known for leading the Angiogenesis Foundation, and his groundbreaking work has impacted more than 70 diseases. He is also a Ted-X speaker and the author of Eat to Beat Your Diet, one of my favorite books thus far this year. Dr. Li’s latest book is about what happens in the body, how it should operate, and the steps we can take to restore the body to its hard-wired level. We dive into how body fat impacts our health, the role of metabolism throughout our lifetime, the differences between the three fat-impacting hormones, including leptin, adiponectin, and resistin, and gender differences. We speak about new drugs like Ozempic and Semaglutide, the role of brown fat, the impact of the microbiome and specific bacteria, and we also discuss nutrition and lifestyle. IN THIS EPISODE YOU WILL LEARN: Why Dr. Li chose this time to write his latest book. Why Dr. Li believes 60 is the new 20. The four stages of metabolism all humans have been hard-wired to go through throughout their lifespan. How does excess body fat derail the metabolism, and how can we unleash our inner metabolism? Why is it better to eat slowly? Why should we learn to respect and tame our fat instead of hating or fearing it? Dr. Li shares his views on new prescription drugs like Ozempic and Semaglutide. Dr. Li shares some interesting facts about body fat. Changes that occur in our body fat distribution as we get older. How can we help our bodies fight excess body fat, let our inner metabolism come to the surface, and lower inflammation by being aware and mindful? How modern-day lifestyle choices contribute to metabolic disease. Dr. Li gets into the interplay between the gut microbiome and our metabolism and the role of Akkermansia. Some everyday foods contain natural chemicals that can activate our body’s health defenses, tame the metabolism and fight body fat. BIO William W. Li, MD, is an internationally renowned physician, scientist, and New York Times bestselling author of the forthcoming book “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, Live Longer”. His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases, including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, LIVE with Kelly and Ryan, and the Rachael Ray Show, and he has been featured in USA Today, Time Magazine, The Atlantic, and O Magazine. He is the president and medical director of the Angiogenesis Foundation. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. William Li On his website On social media: @DrWilliamLi Dr. William Li’s latest book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer is available from most bookstores.

Today I am honored to connect with a friend and fellow nurse practitioner, Marcelle Pick! Marcelle is passionate about transforming how women experience healthcare through an integrative approach. She has successfully treated thousands of women through her unique approach to wellness. Marcelle is currently a faculty member of The Institute of Functional Medicine and has served as a Medical Advisor to Healthy Living Magazine. She has written countless articles and multiple books, including Is It Me or My Hormones? I always think of Marcelle as a pioneer in the women’s health/nurse practitioner space. In this episode, we dive into her background and the impact of the Women’s Health Initiative. We discuss the limitations of the traditional allopathic model regarding hormones, common misconceptions about adrenal health, perimenopause, and menopause, adverse childhood events and adrenal health, how lifestyle affects our sex hormones, fibroids, endometriosis, PMS, PMDD, and contraception for perimenopause. We speak about endocrine disruptors, mold, and micro toxins. We also get into ways to think about hormone replacement therapy and ways to address intimacy and low libido. I love connecting with other nurses and nurse practitioners! I hope you will love today’s conversation with Marcelle as much as I did! IN THIS EPISODE YOU WILL LEARN: Marcelle was part of the first all-women practice in the country. How the Women’s Health Initiative has impacted health care for women. The limitations of the traditional allopathic model, particularly in terms of perimenopause, menopause, and hormones. The less common labs that Marcelle likes to look at for her patients. Marcelle shares her approach to unraveling the symptoms of perimenopause. Some unique ways in which Marcelle deals with problems like fibroids and endometriosis. How childhood trauma could lead to adrenal and autoimmune issues, weight-loss resistance, and various other health problems. Many of the things Marcelle recommended for treating PMS and PMDD back in the day (1985) have now become the standard of care. Contraceptive options for women in perimenopause. The impact of stress on adrenal function during perimenopause and menopause. Marcelle dives into liver health and detoxification, chemicals and other factors that could impact our health, and changes we can make to avoid problems and feel better. What Marcelle does to help women with low libido. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Marcelle Pick On her website On Facebook and Instagram All of Marcelle’s books are available on Amazon

I am honored to reconnect with Dave Asprey today! He is the renowned father of biohacking and a New York Times bestselling author. Dave would like a world where we all have enough free time and peace to be at full power! In this episode, he and I have a no-nonsense conversation about his newest book, Smarter Not Harder, which is my favorite of all his books! We dive into the impact of the pandemic, the art and science of environment, the laziness principle, homeostasis, and the concept behind “slope with the curve” thinking. We discuss anti-nutrients, the biohacking pathway, REHIIT training, and various other cellular hacks, including hypoxification and specialized breathing, and how trauma pertains to becoming a more efficient human. I also ask Dave about his favorite supplements. I hope you enjoy listening to today’s conversation with Dave Asprey as much as I did recording it! IN THIS EPISODE YOU WILL LEARN: Why Dave chose to write his latest book now. How Dave’s book can help you achieve homeostasis. The 5 goals in Dave’s book that he recommends for people focus on, one at a time. A fundamental mistake that people in the world of health and fitness often make. How the “slope with the curve” biology works. How you can save energy with biohacking. The benefits of REHIT (Reduced Energy High-Intensity Interval Training). Some foods that can negatively impact our health. Dave shares his thoughts on dairy. Using hypoxification as a cellular biohack. Dave sheds some light on his favorite supplements. The role of trauma resolution. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dave Asprey On his website Danger Coffee To open an Upgrade Labs, go to www.ownanupgradelabs.com Books mentioned Men Are from Mars Women Are from Venus by John Gray Dave’s new book, Smarter Not Harder is available from most bookstores.

I am happy to connect with Kristin Rowell today! Kristin is an attorney, Functional Nutritional Therapy Practitioner, and the CEO and Founder of Energetically Efficient. After spending 16 years building a successful business trial practice, she left to create Energetically Efficient so that she could speak to and coach other high-performers on navigating food, exercise, and other lifestyle practices efficiently. Kristin fell and broke her leg in ten places in 2013. She started meditating and received several nudges from the universe that prompted her to leave her job to pivot and transition into nutritional therapy and coaching. In this episode, she shares her pain-to-purpose story, and we dive into the role of the ego in soul work, common limiting beliefs, energy work, and why weight gain is not a normal function of aging. We also discuss how chronic stress impacts our hormones, lifestyle choices, nutritional detoxification, why muscle is the organ of longevity, and Kristin’s favorite foods to take with her when she travels. IN THIS EPISODE YOU WILL LEARN: The story behind Kristin’s career transition. Kristin discusses her process of letting go of the ego. What is energy work? Some common limiting beliefs that may prevent people from reaching their full potential. How Kristin helps people recalibrate themselves. Does gaining weight have to go along with aging? Some of the common errors Kristen sees women making. How Kristin helps her clients detoxify naturally. How often should women do strength training? How to support yourself after a strength training workout. The foods Kristin loves to take along when she travels. Bio: Kristin Rowell is a lawyer, Functional Nutritional Therapy Practitioner, and CEO/Founder of Energetically Efficient. After spending 16 years building a successful business trial practice, she left to create Energetically Efficient so that she could speak to and coach other high-performers on how to efficiently navigate food, exercise, and other lifestyle practices to maximize their energy and become their best self each day. The foundation of Kristin's coaching centers on energy and consciousness, which makes her unique. Kristin also provides 1:1 coaching to professionals seeking to make a career transition, given that she successfully navigated that transition herself. Kristin is releasing her first cookbook this year, called Eating Efficiently. Kristin lives in Minneapolis with her two gorgeous Golden Retrievers, Catch & Belle. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Kristin Rowell On Facebook, Instagram, and LinkedIn On her website

Today I am delighted to connect with Dr. Bryce Appelbaum! He is a pioneer in neuro-optometry and is passionate about unlocking life’s potential through vision. He is an owner and managing doctor at Appelbaum Vision and practices in the Bethesda and Annapolis, Maryland areas. Our brain uses 48-50% of its physiology just for us to be able to see, and there is a very complex interrelationship between the eyes and the brain. In this episode, Dr. Appelbaum and I dive into his background in neuro-optometry and discuss how his family influenced his career trajectory. We get into eye physiology and the differences between vision and sight and explain how eye problems are also brain problems specific to rewiring our brain and processing. We discuss the impact of nutrition on eye health, foods to support vision and eye health, and how electronics impact myopia. We also talk about ways to address screen limits and visual hygiene, traumatic brain injuries, and more. IN THIS EPISODE YOU WILL LEARN: Dr. Appelbaum explains how his passion for eye and vision health began in the first grade and how he helps people turn their visual weaknesses into strengths. Some of the basics of eye physiology. The interrelationship between our eyes and our brains. Why are more vision problems emerging now than ever before- particularly in the younger generations? What is the difference between eyesight and vision? How do our eyes feed information to the rest of our body? Doing vision therapy versus getting stronger prescription lenses as we age. How vision problems can lead to or be misdiagnosed as ADD, ADHD, or dyslexia. How does electronic use impact eye health? How to practice 20-20-20 for visual hygiene. Dr. Appelbaum shares some recommendations for managing screen time. The interrelationship between nutrition, metabolic health, and eye health. Some dietary guidelines for the brain injury population. Dr. Appelbaum dives into depth perception. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Bryce Appelbaum On the Appelbaum Vision website ConcussionClear ScreenFit Use code CYNTHIA10 On Instagram Go to the College of Optometrists in Vision Development website to find a doctor board-certified in vision therapy close to where you live.

I am honored to have Dr. Stephen Hussey joining me today. He is a chiropractic doctor with an interest in and a methodology related to cardiovascular disease. Dr. Hussey suffered from a large STEMI, a type of myocardial infarction or heart attack, and he has been diabetic since childhood. In this episode, we dive into his background and the open-minded curiosity with which he views the world. We talk about statistics related to cardiovascular disease, mitochondrial dysfunction, the impact of Ancel Keys and his research, how cholesterol and statins work in the body, and the causes of heart attacks. We also discuss ways to navigate cardiovascular health proactively and the impact of fasting. I hope you enjoy listening to our discussion as much as I did recording it! IN THIS EPISODE YOU WILL LEARN: Dr. Hussey shares his background and his journey to figuring out how to manage the various physical conditions he suffered from since childhood. Why Dr. Hussey believes heart disease is not just about diet. The vast number of Americans currently affected by vascular disorders proves that a different and better treatment approach is required. Dr. Hussey discusses the frustration he experienced trying to navigate conversations with traditionally-trained providers. What may prevent western physicians and practitioners from investigating other effective treatment options? What causes mitochondrial dysfunction? Dr. Hussey explains the metabolic theory of cancer. Why is cancer of the heart so rare? How Ancel Keys profoundly impacted American nutritional guidelines and the health of the American population. The benefits of cholesterol and LDL, and the problem with statins. What causes heart attacks? Dr. Hussey shares his take on meal frequency and snacking and how that relates to heart health. Bio: Dr. Stephen Hussey MS, DC, is a Chiropractor and Functional Medicine practitioner. He attained his Doctorate of Chiropractic and a Master's in Human Nutrition and Functional Medicine from the University of Western States in Portland, OR. He is a health coach, speaker, and the author of two books on health; The Health Evolution: Why Understanding Evolution is the Key to Vibrant Health and Understanding The Heart: Surprising Insights Into The Evolutionary Origins Of Heart Disease - And Why It Matters. Dr. Hussey guides clients from around the world back to health using the latest research and health-attaining strategies. In his downtime, he likes to be outdoors, play sports, read, write, and travel. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Dr. Stephen Hussey On his website On Facebook, Instagram, Twitter, and LinkedIn Dr. Hussey’s book, Understanding the Heart, is available from Amazon, Barnes and Noble, and the publisher’s website.

I am excited to connect with one of my favorite neuroscience experts today! Louisa Nicola is at the intersection of neuroscience and athleticism. She helps to bring a fresh understanding of what it takes to achieve peak performance through science-based tools and methods. She is also the host of The Neuro Experience podcast, which focuses on brain health, neuroscience, longevity, and athletics. Louisa knows how to take complicated subjects related to brain physiology and hormones and explain them so that people can fully understand and appreciate them. In this episode, she and I dive into her background. We discuss her three pillars for peak performance, alcohol, and how sleep impacts the glymphatic system. We get into strategies for better sleep, the perimenopausal brain, how chronobiology impacts sleep, how to address jet lag, and how exercise improves brain performance and health. We also discuss the best foods and supplements for brain health and how creatine enhances performance. I hope you enjoy listening to today’s conversation as much as I did recording it! IN THIS EPISODE YOU WILL LEARN: How an accident shifted the trajectory of Louisa’s life. Louisa unpacks the various stages of sleep and explains why sleep is so important. How sleep impacts the glymphatic system. Some common characteristics of perimenopause. Some simple ways to aid the penetration of naturally secreted hormones into the brain. How blood pressure fluctuations impact the brain. What is jet lag, and how can we combat it? How does alcohol affect the brain? Louisa explains cardiac remodeling. The value of different types of exercise for brain health. The difference between physical activity and exercise. How our food choices impact our brain health. How to mitigate the effects of traumatic brain injuries. How does creatine monohydrate improve brain performance? Connect with Cynthia Thurlow Follow on X ⁠ ⁠Instagram ⁠ ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Connect with Louisa Nicola On X and ⁠Instagram⁠ ⁠The Neuro Experience Podcast⁠ Book mentioned ⁠The XX Brain⁠ by Dr. Lisa Mosconi

Today, I am honored to connect with Kevin Ellis, the Bone Coach. Kevin Ellis, better known as Bone Coach™, is a certified Integrative Nutrition health coach, podcaster, Youtuber, bone health advocate, and the founder of BoneCoach.com. After an osteoporosis diagnosis in his early 30s, he realized just how challenging it can be for the average person to make sense of what needs to be done to improve and how to move forward confidently with a stronger bone plan. So many women struggle with osteopenia and osteoporosis throughout their lifetimes. In this episode, Kevin and I dive into his background and interest in osteoporosis and celiac disease. We discuss bone health, osteopenia, osteoporosis, and the various contributors to bone health. We get into conventional treatments for osteoporosis, explain why they are problematic, and discuss proactive ways to address osteoporosis. We also speak about the role of the gut microbiome in bone health, a study on how blood pressure accelerates bone aging, and the impact of insulin resistance. I hope you will enjoy listening to today’s discussion as much as I did recording it! IN THIS EPISODE YOU WILL LEARN: Kevin talks about his background and explains how he developed an interest in bone physiology and bone coaching. How osteopenia differs from osteoporosis. How to find out if you have osteoporosis. How to find out if you are actively losing bone. Some common lifestyle factors that negatively impact bone health. Causes of bone loss and osteoporosis in men and younger women. How sugar damages bone. Problems with the conventional approach to osteopenia and osteoporosis. The importance of addressing osteoporosis proactively. Why we should always look at diet and nutrition before considering supplements. How melatonin promotes bone health. How chronic stress negatively impacts bone health. The connection between gut health and bone health. Kevin shares his top three recommendations for bone health. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Kevin Ellis On his website On Facebook, Instagram, and LinkedIn Kevin’s free Stronger Bones Masterclass

Today I am honored to connect with my friend and colleague, Dr. Joan Rosenberg! She is a highly-regarded psychologist, master clinician, trainer, consultant, cutting-edge psychologist, and the author of the book 90 Seconds to a Life You Love. Joan is a dear friend who is absolutely brilliant and very wise! She has a broad range of experience, both as a clinician and as a professor. As a clinical psychologist, she is known for her concept of working through uncomfortable feelings. In this episode, we dive into how our childhoods impact our ability to express ourselves and the understanding that if we have the capacity to think, we can change. We discuss uncomfortable feelings, triggers, awareness, and reframing. We speak about experiences versus disconnection, resilience, and the benefits of facing our pain. We also get into the goals of communication, incongruent thoughts and actions, growth, generosity, compliments, and humility. This conversation is one of my recent favorites! I hope you will love it, too! IN THIS EPISODE YOU WILL LEARN: How our capacity to think allows us to learn new things and change, regulate our feelings and emotions, and express what we are experiencing. How our childhood impacts our ability to express ourselves and talk about our feelings. Why do we need to develop the skills to express ourselves and regulate our emotions? Why do we want to distract ourselves from unpleasant feelings? How do feelings relate to our experience of aliveness? We have the capacity to shift and change throughout our lifetime. Dr. Joan discusses eight unpleasant feeling states to which most of us can relate. How Dr. Joan helps her patients reframe vulnerability. What helps us build confidence and resilience? What can we do to improve our communication skills? How to deal with incongruence between words and behavior. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Connect with Dr. Joan Rosenberg On her website On Instagram Find Dr. Joan under Dr. Joan Rosenberg on social media Dr. Joan’s Book 90 Seconds to a Life You Love

I have the honor of connecting with Dr. Jeffry Gerber today! He is a board-certified family physician, speaker, author, conference organizer, husband, father, and owner of a medical practice in Colorado, where he is known as “Denver’s Diet Doctor”. He is very savvy regarding low-carb, high-fat, ancestral health, paleo, primal, intermittent fasting, and whole foods. He gets frustrated with spiraling healthcare costs related to treating conditions like obesity, diabetes, cardiovascular disease, and others. Dr. Gerber has been a doctor since 1990. Even though many of his family members were overweight, he knew very little about nutrition for the first ten years and struggled with his patients not having any results. He has always been an independent thinker. So when some of his patients told him they intended to try non-standard diets, like the Atkins or the Suzanne Somers Diet, he supported them. Then he saw that they lost weight, and their metabolic markers improved. In this episode, he and I dive into his background, how he became interested in looking at metabolic health, the impact of our modern-day lifestyles, and the toxic food environment. We speak about deprivation versus mindfulness, common challenges in the current medical system, the role of mitochondria in longevity, and the impact of altitude on our metabolism, carbohydrates, and other macros. We also discuss perimenopause, menopause, andropause, weight loss resistance, the differences between insulin sensitivity and insulin resistance, therapeutic fasting, deep prescribing, and assessing cardiovascular risk. Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: How Dr. Gerber evolved from running a family practice to becoming Denver’s Diet Doctor. Dr. Gerber dives into our toxic food environment and explains where things went wrong. The problem with the traditional approach to nutrition. What does shifting the focus from deprivation to mindfulness mean? Why keeping things simple is the best way to eat. Why do we need to avoid fructose and seed oils? How the mitochondria work. What can we do to avoid oxidative stress and improve our mitochondrial health? How does altitude affect metabolism? Some of the common metabolic challenges Dr. Gerber sees in his middle-aged patients. The difference between insulin sensitivity and insulin resistance. Dr. Gerber shares his perspective on heart health. Bio: Dr. Jeffry N. Gerber, MD, FAAFP is a board-certified family physician, speaker, author, conference organizer, husband, father, and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as “Denver’s Diet Doctor”. He has been providing personalized healthcare since 1990 and continues that tradition with an emphasis on longevity, wellness, and prevention. Nutrition and its effects on health are areas of interest for Dr. Gerber. Frustrated with spiraling healthcare costs related to the treatment of conditions like overweight, obesity, diabetes, atherosclerosis, and heart disease just to name a few, Dr. Gerber has been focusing on prevention and treatment programs using low-carb high fat (LCHF), Ancestral, Paleo, Primal, Intermittent Fasting and Whole Foods diets along with a healthy lifestyle to treat and prevent these chronic conditions. Redefining healthy nutrition is a goal. Dr. Gerber speaks frequently about these important topics to patients, the community, and other healthcare professionals. Whether connecting one-on-one or with much larger audiences his passion and legacy is nutrition education. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Connect with Dr. Jeffry Gerber Low Carb Conferences website Denver's Diet Doctor website On Facebook or @LowCarbConferences (Group) Instagram: @JeffryGerberMD or @LowCarbConferences