Everyday Wellness with Cynthia Thurlow ™ &#8211; Everyday Wellness™

Ep. 417 Why Talking About Death Makes Us Uncomfortable with Julie McFadden, RN Nov 27, 2024

I am thrilled to have Julie McFadden, RN, a hospice and palliative care nurse with over 15 years of experience, joining me today.

Julie is committed to normalizing death and dying. In our conversation, we address common misconceptions surrounding hospice care and why discussions about death and dying make us feel uncomfortable. We explore the concept of death with dignity, emphasizing the importance of open, honest conversations around end-of-life issues, including advanced directives, living wills, and code status. We address the challenges of technology within traditional allopathic medicine, clarify what hospice truly is, and explain the ICU signs that indicate someone is close to the end of their life. We also share some practical tips for processing grief and uncomfortable feelings.

This discussion with Julie McFadden is a must-listen for healthcare professionals as it is full of valuable insights. Her book, Nothing to Fear: Demystifying Death to Live More Fully, is also helpful as a resource for anyone navigating end-of-life concerns with loved ones or friends.

IN THIS EPISODE YOU WILL LEARN:

How hospice is all about providing comfort and quality of life
The challenges associated with prolonging life in traditional allopathic medicine
Why conversations about death and dying are essential
How the medical system has changed the way we view death
How hospice differs from palliative care
Why patients should get informed about the progression of their disease and why their families must prepare for the end of their lives
How advanced directives and living wills ensure that the wishes of patients are respected, and some examples of those directives
How interventions can sometimes cause more harm than good
Julie offers tips for processing grief and supporting others who are grieving.
How clinicians can support one another when dealing with traumatic experiences

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BONUS: Eat to Beat Your Diet: Achieve A Balanced Lifestyle with Dr. William Li Nov 25, 2024

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.

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Ep. 285 Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier

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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

Ep. 416 Blood Sugar, Hormones & Tools: Master Your Health Journey with Kara Collier. RDN, LDN, CNSC Nov 23, 2024

I am delighted to have Kara Collier joining me for the third time today. The last time we connected was in episode 285.

Kara is a registered nutritionist and dietitian. As the co-founder and Vice President of Clinical Operations at Nutrisense, she is the leading authority on continuous glucose monitoring technology for health optimization, disease prevention, and reversing metabolic dysfunction.

In our discussion today, we dive into the outdated history of dietitian recommendations, the problem with rigid nutritional dogma, and the need for dietary nuances. We look at scale-related phobias and how many individuals have become disconnected from their bodies, and we discuss the use of tools and data for better health. We also share signs of blood sugar dysregulation, explain what blood sugar spikes mean for your health, explore how perimenopause and menopause affect insulin sensitivity, and touch on the benefits of postprandial excursions and training, stressors, macros, and more.

I know you will love today’s invaluable and insightful conversation with Kara Collier.

IN THIS EPISODE YOU WILL LEARN:

How dietary advice must fit individual nuances and needs
The dangers of rigid nutritional dogmatism
Why the scale is not a reliable tool for monitoring health
The benefits of continuous glucose monitors for analyzing metabolic health
How attuning to body signals allows people to make better health decisions
Common symptoms of blood sugar dysregulation
How the menstrual cycle affects insulin sensitivity and blood glucose levels
The impact of various types of exercise on blood glucose levels
Will hormetic stress lead to optimal health?
The benefits of making protein a dietary priority

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On social media: karacollierrd or Nutrisenseio
Nutrisense

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Ep. 415 The Power of Quiet: Essential for a Balanced Life with Elaine Glass Nov 20, 2024

I am delighted to have Elaine Glass joining me on the podcast today.

Elaine has transformed many lives with her healing presence, coaching countless people and helping them unlock their essential selves to find purpose, peace, and self-empowerment. She now travels the world, sharing her methodologies, holistic healing techniques, energy medicine, and spiritual guidance.

In this episode, we explore the notion of getting quiet, examining the impact of social media, texting, and ghosting. We discuss the pervasive issue of busyness, the role of trauma, and the labyrinth as a meditative tool, emphasizing the power of rest. We also look into why many women struggle with receiving, the significance of the great pause, and ways to create harmony in life.

I am confident you will find this conversation with Elaine Glass as insightful and enriching as I did recording it.

IN THIS EPISODE YOU WILL LEARN:

Elaine shares her journey of discovering inner stillness
Why is it essential for women to get quiet?
How social media contributes to dissatisfaction and angst in women
Why Elaine believes that no children should have phones until high school
How technology has disconnected people from their true selves
How busyness can be a reflection of trauma for some
The benefits of using the labyrinth as a meditative tool for personal transformation
How listening without fixing can improve marriages
Why rest is essential for self-love
The importance of pausing, purging, and discovering your purpose in the second half of life
How to find purpose and develop intuition through self-awareness and spiritual practices

Bio:

For over 15 years Elaine Glass has transformed lives with her healing presence and coached countless people to unlock their truest selves, finding purpose, peace, and self-empowerment. At one point she found herself at a personal crossroads. A newly single mother, burned out, fearful, and alone, she lived the next decade in search of her own healing and inner truth. She now travels the world sharing her holistic healing techniques, energy medicine methodologies, and spiritual guidance. Her mission today is to guide people in connecting with their soul's calling to bring lasting love, joy, and vitality.

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Order a copy of Elaine’s book, Get Quiet

BONUS: Optimal Protein, Red Light Therapy and Biohacking with Vanessa Spina Nov 18, 2024

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

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The Optimal Protein Podcast

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On her website

Vanessa’s book, Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight

Ep. 414 Is Obesity Really Genetic? Debunking the Myths with Dr. Ken Berry Nov 16, 2024

I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients.

In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils and the significance of visceral fat.

You will not want to miss this invaluable discussion with Dr. Ken Berry.

IN THIS EPISODE YOU WILL LEARN:

Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietician claimed that ultra-processed foods are acceptable.
How media sources are losing their credibility
The vital part social media plays in changing the narrative and holding media sources accountable
Why consumers must stay informed and be proactive in their health choices
The health implications of eating ultra-processed foods
Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like ozempic for children.
The benefits of eating whole foods
Dr. Berry shares his three rules for a healthy diet.
Why we need to avoid sugar and seed oils
How following a low-carb diet can help to reduce visceral fat.
Dr. Berry introduces the American Diabetes Society and explains its mission.

Bio:

Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha, and their children on a farm in Holladay, Tennessee.

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The American Diabetes Society

Dr. Berry has three books available on Amazon: Lies My Doctor Told Me, Kicking Ass After 50, and Common Sense Labs

Ep. 413 Understanding Menopause: Symptoms, Gaslighting, and Support with Andrea Donsky Nov 13, 2024

I am thrilled to have nutritionist and menopause expert Andrea Donsky joining me today.

Andrea delivers a very positive message within the perimenopause and menopause space. In today’s discussion, we dive into her ongoing research on the 103 reported symptoms of menopause, exploring the impact of medical gaslighting and the need for advocacy and education. We discuss the significance of taking personal inventory and look at metabolic health, sarcopenia, and insulin resistance. Andrea also shares the singular challenges she has experienced as a nutritionist regarding women in perimenopause and menopause, and we cover concerns surrounding alcohol, ultra-processed foods, weight loss resistance, and the effects of wearables.

I am confident you will enjoy this informative conversation with Andrea Donsky and find it as engaging as I did.

IN THIS EPISODE YOU WILL LEARN:

Andrea shares the 20 most commonly reported symptoms of menopause
The challenges many women face in getting their symptoms recognized and treated by doctors
Why women need to be informed and empowered to make decisions about their health
How lifestyle and nutrition are crucial factors in managing menopause symptoms
Why women in menopause should avoid processed foods and alcohol
Why it is essential to make informed choices about what you consume
Tips for making vegetables taste great
Andrea discusses the benefits of intermittent fasting
Some tools and techniques for improving your health
The challenges surrounding weight loss resistance and factors that contribute to it

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BONUS: Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier, RD Nov 11, 2024

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).

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Ep. 132 – Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier

Nutrisense

Previous Episode Mentioned

Ep. 412 Midlife Sandwich: Navigating Changing Identities with Dr. Sarah Milken Nov 09, 2024

Today, I am excited to connect with Sarah Milken, the creator and host of the side-splittingly superb Flexible Neurotic podcast, dedicated to women recreating themselves in the second half of life. Before she started the podcast, Sarah received a PhD in educational psychology at the University of Southern California and then taught at their Graduate School of Education.

This episode gets a little more personal than usual as Sarah and I dive into the challenges of living in a half-empty nest. We explore how our relationships evolve, the challenges of children gaining independence, initiating and sustaining tough conversations, and staying connected with our significant other. We also look at people-pleasing and self-expansion in midlife and discuss whether or not we should opt for HRT.

Whether navigating an empty nest or wondering what lies ahead, you will love this conversation with Sarah Milken.

IN THIS EPISODE YOU WILL LEARN:

The emotional challenges parents tend to face when their children leave for college
Redefining your roles as a parent
How practicing self-care and finding new hobbies and interests helps fill the void
The difficulties associated with parenting independent children
Why you need to create a safe space for your children to share their concerns and challenges
Maintaining a relationship with your partner while navigating changing family dynamics
Why we must be open and honest about boundaries
The importance of being present and available for your children as they navigate their independence
The pros and cons of hormone replacement therapy
Embracing midlife as a time for self-discovery and self-care

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The Flexible Neurotic on YouTube
Instagram
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Ep. 411 Benzodiazepines: From Relief to Risk in Mental Health with Dr. Olivera Bogunovic and Holly Hardman Nov 06, 2024

I am thrilled to have Dr. Olivera Bogunovic and Holly Hardman with me on the show today. Dr. Bogunovic is an assistant professor of psychiatry at Harvard Medical School and the medical director of the alcohol, drug, and addiction outpatient program at the McLean Hospital, and Holly directed the documentary As Prescribed.

In today’s discussion, we dive into the ongoing benzodiazepine crisis in the United States, with over 92 million prescriptions written each year for medications like Ativan, Valium, Xanax, and Klonopin. We discuss the origin of those drugs in the 1970s as treatments for anxiety and how they lead to tremendous physical dependency. Holly shares her experience with the neurological effects she suffered after long-term use of Klonopin, and we examine challenges in psychiatric care, the need for informed consent, and the impact of social media. We also cover the role of lifestyle, the need for psychotherapy and psychosocial support, and the significance of hope.

This conversation is truly invaluable! Given how frequently benzodiazepines get prescribed, everyone must understand their associated risks and considerations.

IN THIS EPISODE YOU WILL LEARN:

How prescribing practices have evolved over the last two decades
The significant consequences older adults face when they suddenly stop using benzodiazepines
Holly shares how doctors misinformed her when she began taking Klonopin.
Holly describes the benzodiazepine-induced symptoms and cognitive issues she experienced
Why people must get informed about the long-term effects of benzodiazepines when consenting to take them
How benzodiazepines work in the body and impact the brain
Why benzodiazepines are ineffective when used long-term for insomnia
The challenges certain people face when accessing psychiatric care
What is BIND, and what are its symptoms?
The significance of diet and holistic approaches for managing mental health and why community support is essential in the recovery process
Why As Prescribed is an educational documentary for everyone

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The McLean Hospital (in Boston)

The documentary, As Prescribed, is available in the United States and Canada on Prime Video, Apple, Kanopy, Tubi, and Google.

BONUS: Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain and Metabolic Health with Shawn Stevenson Nov 04, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Enzyme Nutrition by Dr. Edward Howell

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On his website

The Model Health Show

On Facebook, Instagram, YouTube, and Twitter

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

Ep. 410 Cognitive Changes: Memory, Aging, and Brain Health Insights with Tommy Wood, MD, PHD Nov 02, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Tommy Wood

Ep. 409 Hormones, Muscle, and Gut Health: The Connection with Wade Lightheart Oct 30, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Recommended book:

BONUS: Muscle, Bone & Joint Health in Menopause with Debra Atkinson Oct 28, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Previous Episode Mentioned

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

Ep. 408 Hormone Myths: Progesterone & More Explained, Part 2 with Dr. Devaki Lindsey Berkson Oct 26, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Find Dr. Berkson’s books on Amazon

Ep. 407 Exploring Menopause: Ovarian Aging and Metabolic Health with Dr. Betty Murray Oct 23, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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BONUS: Nurturing the Gut Microbiome: Impact of a Long-Term Gut Health with Dr. Robynne Chutkan Oct 21, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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

Check out Cynthia’s website

Connect with Dr. Robynne Chutkan

On her website

On Instagram (@gutbliss)

Books by Dr. Robynne Chutkan:

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

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

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

Book mentioned:

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

Ep. 406 Protein, Creatine and Training for Menopause and Beyond with Dr. Stacy Sims Oct 19, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Ep. 405 Gut Health Across Life Stages: Key Factors with Josh Dech Oct 16, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio Josh Dech:

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

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Connect with Josh Dech

On his website

BONUS: The Impact Of Intermittent Fasting On Metabolic Health In Women with Temple Stewart Oct 14, 2024

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.

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The Ketogenic Nutritionist Podcast

TikTok

Twitter

Spotify (@the.ketogenic.nutritionist)

Books mentioned:

Metabolical, by Robert Lustig

Ep. 404 Listener Q&A: GYN Concerns and Menopause Insights with Dr. Anna Cabeca Oct 12, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Anna Cabeca

On her website
On social media: @the girlfriend doctor

Previous Episode Mentioned:

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

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

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

Ep. 403 Breaking Free from Toxic Diet Culture & Disordered Eating with Anna Vocino Oct 09, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Anna Vocino

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

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

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Connect with Anna Vocino

BONUS: Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring Oct 07, 2024

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

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

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Twitter (@DrLipid)
LinkedIn

Ep. 402 Menopausal Gut Health: Latest Research and Insights with Dr. Tim Spector Oct 05, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Ep. 401 Understanding Fatty Liver: Causes and Risk Factors with Kristin Kirkpatrick, RD Oct 02, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Kristin Kirkpatrick

On her website
On social media: @fuelwellwithkrissy

BONUS: Understanding Menopause: Hormonal Shifts in Women's Brains with Dr. Lisa Mosconi Sep 30, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Lisa Mosconi

On her website
On Instagram

Ep. 400 Proven Health Secrets from a Top Longevity Doctor with Dr. Darshan Shah Sep 28, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Drashan Shah

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

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

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Next Health
On Instagram

Ep. 399 Alkaline Living: How Spirulina & Chlorella Transform Health with Dr. Catharine Arnston Sep 25, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Catharine Arnston

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

Previous Episode Mentioned:

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

BONUS: Smarter Not Harder: More Results, Less Effort with Dave Asprey Sep 23, 2024

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.

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

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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.

Ep. 398 Curating a Curious Mind: Effective Strategies with Jim Kwik Sep 21, 2024

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

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Connect with Jim Kwik

On his website
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YouTube
Kwik Brain Podcast
Limitless is available on the Limitless website.

Ep. 397 Beyond the Scale: Compassion, Body Trust, and Reverse Diet Tips with Kylie Larson Sep 18, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Kylie Larson

On Instagram
The Far from Perfect podcast

Book mentioned:

Think Again by Adam Grant

BONUS: Breaking Down Perimenopause, Menopause and Women's Health with Marcelle Pick, NP Sep 16, 2024

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.

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Connect with Marcelle Pick

On her website

On Facebook and Instagram

All of Marcelle’s books are available on Amazon

Ep. 396 Hormone Myths: Progesterone & More Explained, Part 1 with Dr. Devaki Lindsey Berkson Sep 14, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Lindsey Berkson

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

Ep. 395 Biomarkers for Longevity: What to Monitor with Siim Land Sep 11, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Connect with Siim Land

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

BONUS: Women & Intermittent Fasting: Enhancing Metabolic Health with Megan Ramos Sep 09, 2024

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

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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. 394 Improving Gut Health: Tips and Strategies with Kiran Krishnan Sep 07, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

BIO:

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

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Connect with Kiran Krishnan

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Ep. 393 AMA #10: Top Supplements for Sleep, Brain Fog, & More with Cynthia Thurlow, NP Sep 04, 2024

Today, we have AMA number 10.

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

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

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com
Join my free Facebook group

BONUS: Bio-individuality and Fasting: Personalized Approaches to Metabolic Health with Dr. Jason Fung Sep 02, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN

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

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Connect with Dr. Jason Fung

Previous Episode Featuring Dr. Jason Fung

Ep. 392 Hidden Perimenopause & Menopause Symptoms to Watch For with Dr. Suzanne Fenske Aug 31, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Connect with Dr. Suzanne Fenske

On the Tara MD website
On Instagram

Ep. 391 Why Processed Foods Wreck Metabolic Health with Vinnie Tortorich Aug 28, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Vinnie Tortorich

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

Previous Episode Mentioned

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

BONUS: Addressing the Root Cause of Hormonal Imbalances with Dr. Sara Gottfried Aug 26, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Sara Gottfried

On her website
On Facebook, Twitter, Instagram

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

Ep. 390 Understanding Shame, Food Behaviors & Weight Loss with Michelle Shapiro, RD Aug 24, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Michelle Shapiro

Ep. 389 No Period Now What? Impact of Diet, Stress, & Genetics with Dr. Nicola Sykes Aug 21, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Nicola Sykes

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

BONUS: A Detailed Guide to Healthy Hormones with Dr. Lara Briden Aug 19, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Lara Briden

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

Books mentioned:

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

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

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

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

Ep. 388 Busted Metabolism: GLP-1s Benefits, Use & Common Myths with Dr. Tyna Aug 17, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Tyna Moore

Ep. 387 Why Diets Fail: Sleep, Mindset & Metabolic Health Insights with Dr. Donald Vega Aug 14, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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

BONUS: Diabetes Prevention, Treatment and the Role of Nutrition with Dr. Ken Berry Aug 12, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Dr. Berry’s books

Lies My Doctor Told Me

Kicking Ass After 50

Common Sense Labs

Dr. Berry’s Private Community

Phdhealth.community

Medical News article Mentioned

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

Previous Episodes Featuring Dr. Ken Berry

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

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

Ep. 386 Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright Aug 10, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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

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X.com
LinkedIn
Leave a message on VIP Phone Number (407)-232-2334

Ep. 385 Health Sovereignty: How Diet & Toxins Affect Health with Teri Cochrane Aug 07, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Teri Cochrane

Book Mentioned

The Wildaterian Diet: Living as Nature Intended on Amazon

Previous Episodes Mentioned

Episode 56: The Cochrane Method and Bioindividuality

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

BONUS: Tabatha Barber AMA: What Every Woman Needs to Know About Their Health Aug 05, 2024

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?

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On her website

The Gutsy Gynecologist Show

Previous Episodes Mentioned:

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

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

Books mentioned:

The XX Brain by Lisa Mosconi

Ep. 384 Why Weight Loss is Complex: Obesity’s Multi-Factorial Nature with Dr. Rocio Salas-Whalen Aug 03, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Rocio Salas-Whalen

On her website
Instagram

Ep. 383 Exploring Metabolic Medicine: Insights to Optimize Health with Dr. Nick Norwitz Jul 31, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Nick Norwitz

BONUS AMA: How to Navigate Fasting, Electrolytes, Hormonal Fluctuations, the Role of Carbs, and Fasting Troubleshooting Jul 29, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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On her website

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

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Facebook

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

Previous Episodes Mentioned

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

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

Ep. 382 Metabolic Insights: Appetite, Satiety and More with Robb Wolf Jul 27, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Robb Wolf

Previous Episodes Mentioned

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

Ep. 381 Addressing Insulin Resistance: Effective Strategies with Dr. Ted Naiman Jul 24, 2024

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

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

I am sure you appreciate and enjoy this conversation!

IN THIS EPISODE YOU WILL LEARN:

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

Dr. Ted Naiman Bio:

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

He is the author of The PE Diet.

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On other social media:@TedNaiman
Hava

Dr. Naiman's Book

The P:E Diet by Dr. Ted Naiman

Previous Episode Mentioned

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

BONUS: Body Image, Training and Nutrition in Middle Age with Sal Di Stefano Jul 22, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Sal Di Stefano

On YouTube
Mind Pump Podcast

Ep. 380 Seed Oils and Health: Exploring Their Impact with Cate Shanahan, MD Jul 20, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Connect with Dr Cate Shanahan

Ep. 379 Understanding Nitric Oxide and Its Impact on Our Health with Dr. Nathan Bryan Jul 17, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Nathan Bryan

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

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

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

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

BONUS: Impact of Alcohol and Our Health with Dr. Brooke Scheller Jul 15, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Brooke Scheller DCN, CNS

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

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

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

She currently resides in NYC.

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

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Ep. 378 Calm Your Mind with Food: Nutrition's Role in Mental Health with Uma Naidoo, MD Jul 13, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Uma Naidoo

Previous Episode Mentioned

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

Ep. 377 Unlocking the Benefits of Essential Amino Acids for Muscle Health with Angelo Keely Jul 10, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Angelo Keely

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

Visit getkion.com/cynthia to save 20%

Personal Highlights

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

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BONUS: Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima Jul 08, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Connect with Dr. Stephanie Estima

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

Previous Episodes featuring Dr. Stephanie

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

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

Ep. 376 Practical Solutions to Manage Perimenopause and Menopause Symptoms with Dr. Mary Claire Haver Jul 06, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr Mary Claire Haver

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

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

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

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Books Mentioned

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

The Menopause Brain and the XX Brain by Lisa Mosconi

Previous Episode Mentioned

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

Ep. 375 AMA #9: Aging Gracefully: Avoiding Muscle Loss and Sarcopenia with Cynthia Thurlow, NP Jul 03, 2024

Today, we have AMA number 9.

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com

Resources

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

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

Sarcopenia definition, diagnosis, and treatment: consensus is growing

Weighted Vests on Amazon

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

LMNT Electrolytes

BONUS: Peri/Menopause are a Natural Function of Aging: See you later, Ovulator! with Esther Blum Jul 01, 2024

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.

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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

Ep. 374 Understanding Visceral Fat and Its Impact on Health with Dr. Sean O'Mara Jun 29, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Sean O'Mara

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

Recommended Podcast

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

Ep. 373 Mastering Supplement Quality: A Comprehensive Guide with Shawn Wells Jun 26, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Shawn Wells:

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

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

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

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Connect with Shawn Wells

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

Previous Episode Mentioned

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

BONUS: Rethinking Diabetes: Treatment and Management in the Modern Era with Gary Taubes Jun 24, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Gary Taubes

Previous Episode Mentioned:

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

Book Mentioned:

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

is available from most bookstores or on Amazon.

Ep. 372 Metabolism Repair for Women: Strategies and Insights with Dr. Lara Briden Jun 22, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Lara Briden

On her website
On social media: @Lara Briden

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

Other Books by Dr. Briden

Period Repair Manual

Hormone Repair Manual

Previous Episode Mentioned

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

Ep. 371 Say It Now: Embracing Authenticity with Walter Green Jun 19, 2024

I am sincerely honored to connect with Walter Green today.

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Walter Green

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

BONUS: Perimenopause and Menopause: What You Didn't Know with Dr. Felice Gersh Jun 17, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Felice Gersh

On her website: Integrative Medical Group of Irvine
On Instagram

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

Episode 221 on PCOS with Dr. Felice Gersh

Resource Mentioned

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

Ep. 370 Strategies to Navigate Perimenopause into Menopause with Dr. Mariza Snyder Jun 15, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Mariza Snyder

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

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Connect with Dr. Mariza Snyder

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

Ep. 369 Regenerative Agriculture for Enhanced Nutrition with Farmer Lee Jones Jun 12, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Farmer Lee Jones

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

BONUS: The Glucose Goddess Method: Your Path to Health and Happiness with Jessie Inchauspe Jun 10, 2024

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

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Connect with Jessie Inchauspe

On her website

The Glucose Goddess Method

Jessie’s books

Glucose Revolution

Ep. 368 Lipid Masterclass: Exploring Insulin Resistance, Statins, and Alternatives with Dr. Thomas Dayspring Jun 08, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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

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

· How bempedoic acid and statins lower LDL cholesterol

· Potential contraindications for bempedoic acid

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

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

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

· Dr. Dayspring explains why small LDL particles are dangerous

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

Bio:

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

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Connect with Dr. Thomas Dayspring

On Twitter (@DrLipid)
On LinkedIn

Ep. 367 The Metabolic Health Crisis & GLP-1s with Dr. Anurag Singh Jun 05, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Anurag Singh

Previous Episode Mentioned

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

BONUS: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow Jun 03, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Darren Candow

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

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Connect with Dr. Darren Candow

On Instagram and Twitter (now X)

Previous Episode Mentioned:

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

Ep. 366 Magnesium Masterclass: Unveiling Its Role in Metabolic Function with Dr. Carolyn Dean Jun 01, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Carolyn Dean

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

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

Recommended Publication

Magnesium in the Central Nervous System

Ep. 365 Healing Power of Touch: Exploring Sensory Methods for Health with Dr. Dave Rabin May 29, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Dave Rabin

Previous Episode Mentioned

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

BONUS A Fresh Perspective on Aging: Dr. Youn's Expert Insights with Dr. Tony Youn May 27, 2024

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

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

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

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Anthony Youn

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

Ep. 364 Forming Healthy Relationships: Insights on Commitment and Partnership with Jillian Turecki May 25, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

BIO:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Jillian Turecki

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

Ep. 363 Challenging the Diet-Heart Hypothesis: Reevaluating Nutrition and Health with Dr. David Diamond May 22, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. David Diamond

On X (Twitter)
Email Dr. Diamond: ddiamond@usf.edu

BONUS Muscle Matters: Transforming Metabolic Health for Weight Control with Bronson Dant May 20, 2024

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Bronson Dant

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

Ep. 362 Optimizing Health: Strategies for Menopause Well-Being with Dr. Suzanne Gilberg-Lenz May 18, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Suzanne Gilberg-Lenz

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

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Connect with Dr. Suzanne Gilberg-Lenz

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

Ep. 361 Metabolic Health: Addressing Mitochondria, Medicine and Advocacy with Casey Means, M.D. May 15, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Casey Means

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

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Connect with Casey Means

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

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

BONUS: Menopausal Toolkit: Heart, Brain and Hormonal Health with Dr. Deb Matthew May 13, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Deb Matthew

On her website
On Facebook and Instagram

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

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

Ep. 360 Raising Resilient Kids: Insights from Holistic Pediatrician, Dr. Elisa Song May 11, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Elisa Song

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

Ep. 359 AMA #8: Sleep, HRV and Supplements for Perimenopause and Menopause with Cynthia Thurlow, NP May 08, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Resources:

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

Purchase myo-inositol

Purchase creatine

Research:

Nocturia through the menopausal transition and beyond: a narrative review

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

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

Ep. 358 Lipid Masterclass: Impact of the Menopausal Transition with Dr. Thomas Dayspring May 04, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Thomas Dayspring

On Twitter (@DrLipid)
On LinkedIn

Ep. 357 Aging Well: Biohacking Longevity and Lifestyle with Dr. Nick Bitz May 01, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Connect with Dr. Nick Bitz

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

Ep. 356 Menopause, Heart Health and HRT with Dr. Felice Gersh Apr 27, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Felice Gersh

On her website: Integrative Medical Group of Irvine
Instagram

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

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

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

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

Ep. 355 Embracing Growth: The Impact of Gratitude and Connection with Doug Bopst Apr 24, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Doug Bopst

Ep. 354 Metabolism Myths Debunked: Weight Gain Insights with Dr. William Li Apr 20, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Connect with Dr. William Li

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

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

Ep. 353 AMA #7: Uterine Bleeding, HRT, Cravings and More with Cynthia Thurlow, NP Apr 17, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Join my free Facebook group to have me answer your questions personally, or you can send your questions to my admin team (support@cynthiathurlow.com)

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Ep. 352 Lipid Masterclass: Apo-B Labs and Women's Heart Health with Dr. Thomas Dayspring Apr 13, 2024

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

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

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Thomas Dayspring

On Twitter (@DrLipid)
LinkedIn

Ep. 351 Unlocking Nature's Secrets: Essential Oils 101 with Jodi Cohen Apr 10, 2024

It is my pleasure today to introduce Jodi Cohen, a best-selling author, award-winning journalist, functional practitioner, and the Founder of Vibrant Blue Oils, where her training in nutritional therapy and aromatherapy come together to craft unique and exclusive proprietary blends of organic and wildcrafted essential oils.

Jodi has assisted more than 50,000 individuals in overcoming brain-related issues such as anxiety, insomnia, and autoimmunity. In our discussion today, we dive into the fundamental aspects of essential oils, looking at what they are and how they work. We examine the role of the blood-brain barrier and the influence of the autonomic nervous system, focusing on the parasympathetic nervous system and vagus nerve. We explore the importance of vagal tone, the implications of vagal nerve dysfunction and toxicities, and the lymphatic system while also looking at the role of fascia in memories and trauma and the profound effects of essential oils on sleep quality, weight management, and more.

I am excited to share this insightful conversation with Jodi Cohen, as it provides invaluable insights into the vast potential of essential oils in promoting holistic well-being.

IN THIS EPISODE YOU WILL LEARN:

What essential oils are and how they work clinically
The most effective way to use essential oils
How emotional or mental dangers can trigger the autonomic nervous system
The autonomic nervous system can cause inflammation, impaired digestion, and compromised immune function if it is constantly activated
Stimulating the vagus nerve can improve resilience and reduce stress
Some natural ways to stimulate the vagus nerve
The connection between the brain and digestion and how stress can impact digestion and overall health
How fascia intertwines with the lymph and vagus nerve
Essential oils can facilitate emotional release
The benefits of essential oils for sleep and weight management during perimenopause and menopause

Bio:

Jodi Sternoff Cohen is a bestselling author, award-winning journalist, functional practitioner, and founder of Vibrant Blue Oils, where she has combined her training in nutritional therapy and aromatherapy to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain-related challenges, including anxiety, insomnia, and autoimmunity.

For the past ten years, she has lectured at wellness centers, conferences, and corporations on brain health, essential oils, stress, and detoxification. She has been seen in The New York Times, Wellness Mama, Elephant Journal, and numerous publications. Her website, vibrantblueoils.com, is visited by over 300,000 natural health seekers every year, and she has rapidly become a top resource for essential oils education on the Internet today.

Connect with Cynthia Thurlow

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Connect with Jodi Cohen

Use the coupon code WELCOME 10 for $10 off anything you purchase from the Vibrant Blue Oils Shop

Jodi’s book, Essential Oils to Boost the Brain and Heal the Body, is available on Amazon and most anywhere books are sold.

Ep. 350 The Dark Side of Food and Pharma Revealed! with Calley Means Apr 06, 2024

I am delighted to have the honor of connecting with Calley Means today. Calley is the Founder of Truemed, a company that facilitates tax-free spending on food and exercise. He also co-authored a book with his sister, Casey Means, called Good Energy, to be released later this year.

Calley graduated from Stanford and Harvard Business School. He was a consultant for food and pharmaceutical firms and now exposes their tactics to weaponize our trusted institutions.

In our conversation today, Calley and I examine the impact of drug utilization, including GLP 1s, on obese children and discuss the relevance of his background in food and pharmaceuticals and the problem of treating obesity as a disease. We dive into the role of food stamps and subsidies and look at ways we can help improve food quality in the United States and reduce the influence of the pharmaceutical industry, also addressing conflicts of interest between the NIH and universities, the effects of reduced subsidies and processed food consumption on families, and dopamine regulation.

This conversation has been long-awaited, and as a dedicated fan of Calley's work, I am thrilled to share it with you.

IN THIS EPISODE YOU WILL LEARN:

Calley highlights the conflicts of interest in obesity research and the ineffectiveness of the US healthcare system in addressing chronic obesity in children.
How the pharmaceutical industry prioritizes profit over health
Why the American health crisis is not only a medical problem but also a moral issue
The influence of processed food companies on nutritional research
The crucial need to address the root causes of chronic diseases
How the influence of pharmaceutical lobbyists corrupts Congress
The growing distrust in American institutions
How nutrition research funding impacts US food guidelines
The challenges of raising children when processed foods get weaponized to hook people
Calley discusses his upcoming book, Good Energy, and explains how his company, Truemed, helps patients unlock tax-free spending on metabolically healthy items.

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Connect with Calley Means

On his website
Truemed website
Instagram
Twitter

Ep. 349 Unlock the Power of Plant-Based Minerals with Caroline Alan Apr 03, 2024

Today, I am delighted to connect with Caroline Alan, the Co-founder and CEO of Beam Minerals.

Coming from the corporate world, Caroline struggled until she discovered the incredible ability of plant-based minerals to support the body and restore its natural balance. She is now devoted to educating people about the benefits of mineral replenishment and the efficacy of plant-based humic and fulvic substances.

In today’s discussion, Caroline shares her journey, and we dive into why we experience such significant mineral depletions in our modern-day lifestyles, looking at hidden hunger and the role of our mitochondria. We discuss the interrelationship between mineral storage and adrenal health, the extensive background of plant-based minerals, and the etiology of cramps and hydration. We also explore the signs and symptoms of mineral depletion and explain how to take mineral products for the best results.

Join us to learn about the transformative power of plant-based minerals in our modern lives.

IN THIS EPISODE YOU WILL LEARN:

Why so many people experience mineral depletion at this time
How soil health, food quality, and human health are all interrelated
The fundamental role mitochondrial function plays in energy production and overall health
Why adrenal health is critical for women during perimenopause and menopause
The origins of humic and fulvic minerals
How fulvic and humic acids help in preventing chronic diseases
Why Caroline advocates for using fulvic acid products instead of salt-based electrolytes
Caroline shares tips for managing Herxheimer reactions
How do mineral deficiencies impact sleep and exercise performance?
The benefits of magnesium spray for foot cramps and plantar fasciitis

Connect with Cynthia Thurlow

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Connect with Caroline Alan

On the Beam Minerals website
Find Beam Minerals on social media @beamminerals
Caroline on social media @themineralgeek

Ep. 348 Bright Line Eating: Exploring the Complexity of Food Addiction with Dr. Susan Peirce Thompson Mar 30, 2024

I am honored to connect with Dr. Susan Peirce Thompson today.

Dr. Peirce Thompson is an adjunct associate professor of Brain and Cognitive Sciences at the University of Rochester and an expert in the psychology of eating. She is also the New York Times bestselling author of Bright Line Eating.

In our conversation today, we dive into the complexities of food addiction, exploring why it is even more challenging than drug or alcohol addiction, the importance of awareness around food addiction, and the impact of genetics and trauma. We discuss the addictive properties of sugar and flour, the bliss point in the processed food industry, and misconceptions surrounding artificial sugars. Dr. Peirce Thompson also shares her journey of addiction and recovery, offering invaluable insights on breaking the cycle of addiction and reframing our relationship with hunger.

I am confident that today’s discussion with Dr. Susan Peirce Thompson will provide valuable insights and provoke thoughtful reflections. Join us to learn how to break the cycle of addiction and reclaim control over your relationship with food.

IN THIS EPISODE YOU WILL LEARN:

Why food addiction is more challenging to treat than other addictions
What are the signs of food addiction?
The role of genetics in obesity and food addiction
How trauma can lead to food addiction
Why hyper-palatable processed foods are so addictive
How sugar impacts the brain
Why it is best to avoid high fructose corn syrup and all artificial sugars
How food companies use the bliss point to make their products addictive
Why structured eating is essential in modern society
Why hunger is not an emergency

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Connect with Dr. Susan Peirce Thompson

Bright Line Eating

Ep. 347 Expanding Perspectives on LDL, Lipids, and LMHRs with Dave Feldman Mar 27, 2024

I am honored to reconnect with Dave Feldman today. Our last encounter was in December 2020, for Episode 128, where we delved deeply into the topic of cholesterol.

Dave is an engineer by profession. He is profoundly clever and commands great respect within the low-carb and keto community due to his willingness to challenge prevailing narratives, encouraging us to explore alternative perspectives on lipid metabolism and reconsider our understanding of LDL, particularly in the context of lean mass hyper-responders like myself.

In our discussion today, we dive into how LDL became so vilified, with Dave shedding light on several crucial research findings. We explain what low-mass hyper-responders are, examine biases and cognitive dissonance, touch on Dave’s new LMHR study, and discuss the Miami Heart study, a longitudinal study of the roles of LDL and plaque burden. We also explore the impact of ApoB and reflect on the essence of science as a pursuit of truth, and Dave shares what lies ahead for himself and his research.

I trust you will find this conversation engaging and thought-provoking.

IN THIS EPISODE YOU WILL LEARN:

Why LDL is considered a villain
How AMRs and APB lipoproteins have influenced how we look at risk stratification
What is a lean mass hyper-responder?
How a low-carb, high-fat diet can improve the metabolic health of lean mass hyper-responders
How Dave, an engineer turned scientist, challenges conventional wisdom in the health and wellness space
Dave discusses a study on plaque progression in healthy individuals, focusing on correlating LDL levels
How we are at the forefront of finding the significance of lean mass hyper-responders and LDL
Dave shares the next thing he and his team will look at to substantiate his findings on lean mass hyper-responders

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Previous Episode Mentioned

Ep. 128 – Cholesterol Obsession: Why It’s the Intellectual Property of the Animal Kingdom with Dave Feldman

Ep. 346 Gut Health: Unveiling the Science of the Microbiome with Dr. Colleen Cutcliffe Mar 23, 2024

I am delighted to have Dr. Colleen Cutcliffe, the CEO and Co-founder of Pendulum, joining me today.

Dr. Cutcliffe is a proud alumnus of Johns Hopkins, with over 25 years of experience leading and managing biology teams in academia, pharmaceuticals, and biotech. Before starting Pendulum, she was the Senior Manager of Biology at Pacific Biosciences and a scientist at Elan Pharmaceuticals.

In our discussion today, we dive into the emerging science of the gut microbiome, examining the effects of aging, antibiotics, nutrition, stress, travel, and menopause on gut health and discussing how vaginal and C-section deliveries differ in impact. We explore differentiators for various categories of bacteria and the roles of butyrate and fiber, looking at fecal transplants and the difference between probiotics, prebiotics, and post-biotics, and explaining why Akkermansia is an essential bacteria for regulating insulin satiety, fortifying the mucin layer, and facilitating targeted delivery of butyrate. Dr. Cutcliffe also shares her top tips for mitigating the effects of travel on the gut microbiome and offers a special discount for listeners.

I am confident that you will find today’s discussion with Dr. Colleen Cutcliffe engaging and enlightening. Stay tuned to learn how to adjust your lifestyle for a healthier gut microbiome.

IN THIS EPISODE YOU WILL LEARN:

The benefits of a vaginal delivery
Various factors that disrupt the gut microbiome
Why it is essential to get enough fiber in your diet
What are the signs and symptoms of an unhealthy gut microbiome?
The benefits of fecal transplants
How the vagus nerve fosters communication between the gut and brain
Why artificial sweeteners might not be as harmful to the gut microbiome as previously thought
How prebiotics, probiotics, and postbiotics are interconnected and necessary for overall health
The role of Akkermansia in the gut microbiome
How to maintain a healthy gut microbiome while traveling

Bio: Dr. Colleen Cutcliffe:

Colleen Cutcliffe, PhD, is the CEO and Co-Founder of Pendulum. She has over 25 years of experience leading and managing biology teams in academia, pharmaceuticals, and biotechnology. Before starting Pendulum, Colleen was the Senior Manager of Biology at Pacific Biosciences and a Scientist at Elan Pharmaceuticals. Colleen received her Ph.D. in Biochemistry and Molecular Biology from Johns Hopkins University and her B.A. in Biochemistry from Wellesley College.

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On the Pendulum Life website Use code THURLOW for 20% off your first order of Pendulum products.

Ep. 345 EMF Awareness: Impact and Protection Strategies with Juraj Kocar Mar 20, 2024

Today, I have the honor of connecting with Juraj Kocar, the CEO of Somavedic Technologies. Somavedic is a groundbreaking frequency therapy device providing practical and easily accessible solutions for EMF exposure, improved sleep, and energy revitalization.

Juraj is a perpetually optimistic and forward-thinking entrepreneur motivated by a profound passion for developing and expanding products that significantly impact the lives of others, and he is currently propelling his dream project to new levels of success. In our discussion today, we meticulously define the role of EMFs, diving into how they affect our health, discussing proactive protection measures, and sharing strategies for mitigating EMF exposure while traveling. We also explore how the revolutionary Somavedic device works, my experience using it, how to choose the correct model, the effects of structured water, and biohacking strategies that Juraj uses daily.

Join us for an enriching conversation where we provide valuable insights and practical strategies to enhance your health.

IN THIS EPISODE YOU WILL LEARN:

What are EMFs?
Juraj discusses the biological effects of chronic EMF exposure
How to protect yourself from or minimize the impact of EMF exposure
How to deal with EMF exposure when traveling
Juraj explains how the Somavedic technology works
What structured water is
Why it is beneficial for us to drink structured water
Juraj discusses his daily health routine
Strategies for improving your health
How to select the Somavedic device that best suits your needs

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On his website *Get a 10% discount on Somavedic products by using the code CYNTHIA (Discount code is valid all year long!)
On Instagram
Via email: hello@somavedic.com

Ep. 344 Lipid Masterclass: A Deep Dive into Our Cardiovascular Needs with Dr. Thomas Dayspring Mar 16, 2024

Dr. Thomas Dayspring is certified in internal medicine and clinical lipidology. He is a fellow of the American College of Physicians and the National Lipid Association. He joins me today for the second class in our series of Lipid Masterclasses.

In today’s class, Dr. Dayspring shares valuable insights on cardiovascular health and lipid management. We dive into the complexities of cardiovascular disease, focusing on lipoproteins, atherogenesis progression, and its implications on myocardial infarctions (heart attacks). He explains the mechanisms of ApoB invasion into arterial walls and discusses the critical importance of finding competent healthcare providers, particularly for women navigating the perimenopausal to menopausal transition. He also gets into the limitations of bikini medicine, and we tackle pertinent issues surrounding hormone replacement therapy, including potential side effects and clinical observations.

Dr. Dayspring has a wealth of information to share today, and we have several additional masterclasses coming up to follow this class. Be sure to tune in for those episodes.

IN THIS EPISODE YOU WILL LEARN:

How lipids get transported, and how energy gets produced in the body
How the liver prevents fatty liver tissue from building up
Dr. Dayspring explains the process of lipolysis
What is the role of LDL particles in atherosclerosis?
How the buildup of plaque in arteries can lead to blockages, causing heart attacks or strokes if left untreated
Why high cholesterol needs to get diagnosed and treated as early as possible
The importance of HDL cholesterol in immunity and oncogenesis
Why ApoB is essential for lipid panel analysis
Why women need comprehensive medical care, especially during menopause

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Ep. 343 The Autoimmune Cure: Trauma's Connection to Autoimmunity with Dr. Sara Gottfried Mar 13, 2024

Today, I am delighted to reconnect with Dr. Sara Gottfried, a board-certified physician practicing evidence-based integrative precision and functional medicine. (She last joined me for Episode 211.)

Dr. Gottfried graduated from Harvard and MIT. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and the Director of Precision Medicine at the Marcus Institute of Integrative Health. She is also the author of four New York Times best-selling books, including her recent publication, The Autoimmune Cure.

In our discussion today, we discuss the interrelationship between trauma and autoimmunity, highlighting its prevalence, particularly among women. We dive into the impact of trauma, explaining its correlation with autoimmune conditions and demystifying the role of the PINE network (the Psycho Immune Neuro Endocrine system). We explore triggers for perimenopause and menopause, gender differences specific to the changes in immunity and vulnerability in women, the consequences of burnout in various professions, the shortcomings of conventional allopathic methods in addressing mental health and trauma, and immunomodulation, including vitamins, polyphenols, low-dose Naltrexone, and somatic-based therapies.

With Dr. Gottfried’s invaluable insights into crucial health topics, this episode is a must-listen. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How the traumas we experience as children could make us more susceptible to autoimmune conditions later in life
How trauma impacts our immune, neurological, and endocrine systems
Addressing trauma through gut health, heart rate variability, and hormone balance
How the metabolic and immune system changes triggered during perimenopause and menopause can make women more susceptible to autoimmune issues
How men in combat and women with sexual assault show similar trauma responses
How childhood trauma can shape our direction in life
The potential benefits of alternative therapies like LSD, MDMA, and Ayahuasca
How measuring gut health can provide valuable insights for treatment options
Using low-dose Naltrexone for sleep and immune system modulation
The potential of somatic therapies and breathwork for stilling the autonomic nervous system and promoting body awareness

Bio: Dr. Sara Gottfried:

Sara Szal Gottfried, MD, is a physician, researcher, author, and educator. She graduated from Harvard Medical School and MIT and completed a residency at UCSF, but is more likely to prescribe a CGM and personalized nutrition plan than the latest pharmaceutical. Dr. Gottfried is a global keynote speaker and the author of four New York Times bestselling books about hormones, nutrition, and health. Her latest book is called THE AUTOIMMUNE CURE (March 2024). She is a Clinical Assistant Professor in the Dept. of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She takes care of executives and professional athletes. Her focus is on the interface of mental and physical health, N-of-1 trial design, personalized molecular profiling, use of wearables, and how to leverage these tools to improve health outcomes.

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Dr. Gottfried’s new book, The Autoimmune Cure, is available from most bookstores, including Amazon and Barnes and Noble.

Previous Episode Mentioned

Ep. 211 – Addressing the Root Cause of Hormonal Imbalances with Dr. Sara Gottfried

Ep. 342 Understanding Menopause: Hormonal Shifts in Women's Brains with Dr. Lisa Mosconi Mar 09, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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The Menopause Brainwill be released March 12th, 2024.

Ep. 341 Mastering Your Mind: A Deep Dive into Confidence and Mindset with Craig Siegel Mar 06, 2024

Today's episode is a true gem! I am thrilled to introduce Craig Siegel, the Wall Street Journal and USA Today Best Selling Author of The Reinvention Formula. Craig is recognized globally as a keynote speaker, TEDx speaker, and host of the CLS Experience Podcast, where he has conversed with some of the most influential figures in the world. Having the privilege of being a guest on his show in 2023, I am delighted to have Craig joining me today to share his remarkable insights and discuss his inspiring journey.

In our conversation today, Craig shares how the pandemic became a catalyst for his evolution, which he refers to as his global awakening. We explore the importance of setting audacious goals and the transformative power of vulnerability. We also look into neuro-linguistic programming and clarify how it can cultivate confidence and reframe your mindset. We also discuss the role of adversity, ego dynamics, and why service implies love, and creates a lasting legacy.

This conversation will infuse your year with invaluable wisdom, and I look forward to additional collaborations with Craig going forward.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How the pandemic restructured Craig’s life and helped him redefine himself
Craig shares his journey of embracing vulnerability and authenticity
The benefits of having bold, fearless, and audacious goals
How being willing to look silly or make mistakes can lead to success
How mindset influences growth, both personally and professionally
How neuro-linguistics can reprogram belief systems
The power of choice and imagination for creating positive change
Why it is essential to align your decisions with your personal and professional goals rather than being driven by ego
Why building a community based on mutual support and collaboration is even more important than building an audience
How authentic conversations can lead to inspired action

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Craig's Book

The Reinvention Formula is available on Amazon and most anywhere books are sold.

For free inspirational messages throughout the week, text Craig at 917-634-3796 using the code CYNTHIA and share your favorite nugget from today’s conversation.

Ep. 340 AMA: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow Mar 02, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Darren Candow

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

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Connect with Dr. Darren Candow

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Previous Episode Mentioned:

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

Ep. 339 Decoding DNA: Genes, Mood, and Health Impact with Kashif Khan Feb 28, 2024

Today, I have the privilege of engaging with Kashif Khan.

Kashif is the author of The DNA Way. He is also a two-time TEDx speaker, a celebrity longevity coach, and Founder of The DNA Company, an innovative company at the forefront of personalized medicine that has leveraged unique insights into the human genome.

In our conversation today, we dive into the impact of our current healthcare system and share daily practices to help men and women enhance their longevity. We discuss the genome, considerations for bio-individuality and genetics, and how mood and behavior impact our overall well-being. Kashif also addresses some issues women face in midlife, including sleep problems, weight loss resistance, and bone health.

I am sure anyone seeking a deeper understanding of these matters will find our discussion significant and most valuable.

IN THIS EPISODE YOU WILL LEARN:

How the focus of our current healthcare system is on symptom management, not prevention
The fundamental principles of the 2018 Harvard study on five practices that every male and female can do to live longer
Kashif explains how his company created a tool to make genetic testing more accessible and personalized
Why personalization in healthcare is so important
How dopamine pathways affect the perception of pleasure and reward
The symptoms of serotonin dysregulation
Sleep disruptions and circadian rhythm in perimenopause and menopause
How circadian rhythm disruptions can lead to sleep problems
How our emotional intelligence impacts our ability to connect and empathize with others
How broken detox pathways can lead to inflammation and disease
How hormone dominance affects menopause, weight loss, and overall health

Bio:

Kashif Khan is the author of The DNA Way, a two-time TedX Speaker, Celebrity longevity coach, and Founder of The DNA Company, where personalized medicine is being pioneered through unique insights into the human genome.

Growing up in Vancouver, Canada in an immigrant household, Kashif developed an industrious entrepreneurial spirit from a young age. Before his tenure at the DNA Company, Kashif advised several high-growth start-ups in a variety of industries.

As Kashif dove into the field of functional genomics as the Founder of The DNA Company, it was revealed that his neural wiring was genetically designed to be entrepreneurial. However, his genes also revealed a particular sensitivity to pollutants.

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On his website
Go to Kashif’s special landing page
The DNA Company

Ep. 338 'How to Be the Love You Seek': Decoding Self-Love and Beliefs with Dr. Nicole LePera Feb 24, 2024

Today, I have the privilege of connecting with Dr. Nicole LePera, the Holistic Psychologist.

Dr. LePera did her clinical psychology training at Cornell University. She has touched the lives of countless individuals seeking growth and transformation through her popular Instagram account and has written several self-help books, including How to Do the Work and How to Be the Love You Seek.

In our discussion today, we dive into the current impact of our childhood experiences, exploring crises of faith, the dark night of the soul, inner child archetypes, and shame. Dr. LePera sheds light on the dynamics of dysfunctional patterns, triggers, and regression while also examining the role of generational and systemic beliefs, trauma, and the emerging science of heart-brain coherence and heart rate variability, sharing practical tips for cultivating presence in our bodies to assist us in processing our emotions.

Dr. LePera's work has been profoundly instrumental in my personal development journey, and I know you will find our conversation enlightening and enriching.

IN THIS EPISODE YOU WILL LEARN:

How the subconscious mind determines our habits and relationships
Dr LePera explains the concept of the dark night of the soul
The importance of examining your conditioned behaviors and reconnecting with your true identity
How inner child archetypes impact behavior
Why is self-development essential?
How our past experiences shape the way we perceive and interpret current events
The benefit of embodiment practices for developing emotional tolerance
How childhood trauma impacts physical and mental health
The impact of intergenerational trauma on mental health
How to achieve heart coherence
Dr. LePera shares mindfulness practices for stress management and self-awareness

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Ep. 337 Transform Your Life with Practical Optimism with Dr. Sue Varma Feb 21, 2024

Today, I have the pleasure of connecting with Dr. Sue Varma.

Dr. Varma is a privately-practicing board-certified psychiatrist and a Clinical Assistant Professor of Psychiatry at New York University. She is a nationally acclaimed keynote speaker, medical contributor, media consultant, and advisor to leading television networks and programs.

In our discussion today, we examine the impact of shared life experiences like 9/11 and the pandemic, exploring the role of PTSD and the effects of practical optimism, self-care, and self-reliance. We discuss optimism, its inheritability, and the significance of milestones for women, including transitioning from high school to college, navigating midlife, and addressing feelings of loneliness. We also look into purpose and compassion, the complexities of processing emotions, the challenges of the perfectionism façade, the role of trauma, ACE scores, autoimmunity, and the benefits of mindfulness and meditation.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Varma discusses the collective sense of grief, fear, connection, and empathy after 9/11 and the pandemic
The importance of optimism and resilience when dealing with tragedy
How Dr. Varma helps her patients identify their blind spots and other areas for improvement in their lives
How perimenopause can bring about a sexual awakening and increased desire for intimacy but also loneliness and dissatisfaction in relationships
Why friendships are essential for our well-being
Why do we need to invest in different types of connections and relationships?
The critical importance of finding purpose in life
How unprocessed emotions affect our mental and physical well-being
How trauma impacts mental health
Some practical tips for incorporating mindfulness into daily life
The benefits of meditation

Bio:

Dr. Sue Varma is a board-certified psychiatrist in private practice and a Clinical Assistant Professor of Psychiatry at New York University (NYU) Langone Health. She is a Distinguished Fellow of the American Psychiatric Association. Dr. Varma was the first medical director and attending psychiatrist at the World Trade Center Mental Health Program at NYU Langone Health, treating civilians and first responders in the aftermath of 9/11. Dr. Varma is a nationally acclaimed keynote speaker, medical contributor, media advisor, and consultant to major networks and shows. She regularly appears on the Today Show, Nightly News, CBS Mornings, and Good Morning America and is frequently interviewed by Time, Washington Post, NPR, and beyond. Dr. Varma is the recipient of numerous prestigious awards for her ground-breaking efforts in mental health education and advocacy, including a Sharecare Emmy. Her forthcoming book, “Practical Optimism,” is eagerly anticipated worldwide, with translations in several languages.

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Dr. Varma's book, Practical Optimism:

The Art, Science, and Practice of Exceptional Well-Being

Ep. 336 Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring Feb 17, 2024

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

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

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

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Books written by Gary Taubes

Ep. 335 Gut Check: Understanding Gut Diversity, Leaky Gut and Ways to Heal with Dr. Steven Gundry Feb 14, 2024

I am delighted to reconnect with Dr. Steven Gundry today. He last joined me for episode 236.

Dr. Gundry is one of the world's leading cardiothoracic surgeons and a nutrition pioneer. He hosts the highly acclaimed Dr. Gundry Podcast, on which I was honored to be a featured guest. He is the Founder and Director of the International Heart and Lung Institute Center for Restorative Medicine and the author of several New York Times bestselling books, including his most recent, Gut Check.

In our conversation, we dive into gut diversity, exploring the interrelationship between specific parasitic organisms like toxoplasmosis and behavior. We share information on mitochondrial DNA and polyphenols and uncover the synergistic relationships they share with our gut microbiome. We also get into Resveratrol and Urolithin A and discuss pre-, pro-, and post-biotics, the impact of leaky gut, glyphosate, statin therapy, and Dr. Gundry's new Gut Check program.

I am honored to facilitate this insightful dialogue with Dr. Steven Gundry and feel confident you will find it as engaging as I did while recording.

IN THIS EPISODE YOU WILL LEARN:

Why should your spouse clean the cat litter tray if you are pregnant?
The synergistic relationship that exists between the gut microbiome, mitochondrial DNA, and polyphenols
How resveratrol in red wine activates mitochondrial DNA repair compounds
Why a diverse microbiome is the key to longevity
How do fermented foods improve gut health?
How a leaky gut impacts bone health
What bacterial translocation can lead to in men and women
How does glyphosate affect our health?
How gut sealing can reverse a leaky gut and autoimmune diseases
Dr. Gundry explains how statins affect the gut microbiome

Bio:

Steven R. Gundry, MD, is the founder and director of the International Heart and Lung Institute in Palm Springs, California, and the Center for Restorative Medicine in Palm Springs and Santa Barbara. After a distinguished surgical career as a professor and chairman of cardiothoracic surgery at Loma Linda University, Dr. Gundry changed his focus to curing modern diseases via dietary changes. He is the author of New York Times bestsellers The Plant Paradox, The Plant Paradox Cookbook, The Plant Paradox Quick & Easy, and The Longevity Paradox, along with national bestsellers The Plant Paradox Family Cookbook, The Energy Paradox, Dr. Gundry’s Diet Evolution, and Unlocking the Keto Code, and more than 300 articles published in peer-reviewed journals on using diet and supplements to eliminate heart disease, diabetes, autoimmune disease, and multiple other diseases. He is the host of the weekly Dr Gundry Podcast and founder of wellness brand, Gundry MD. Dr. Gundry lives with his wife, Penny, and their dogs in Palm Springs and Montecito, California

About GUT CHECK:

Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health

By Steven R. Gundry, MD

In the latest addition to his New York Times bestselling Plant Paradox series, GUT CHECK: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health (Harper Wave, January 9, 2024; ISBN: 978-0062911773; $32.00; 352 pages), Dr. Steven Gundry offers a definitive guide to the gut biome and its control over its home – us! Revealing the unimaginably complex and intelligent ecosystem controlling our health, Gut Check teaches us how to heal our gut to prevent and reverse every type of disease.

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Ep. 236 Keto Code: Unlocking Mitochondrial Health with Dr. Steven Gundry

Ep. 334 Hormone Insights: Advocacy, Trends and Tips for 2024 with Esther Blum Feb 10, 2024

I am delighted to reconnect with Esther Blum today. She joined me once before for Episode 264, one of the most popular podcast episodes for 2023.

Esther is the bestselling author of many books, including See You Later Ovulator. She is a registered dietitian with a thriving virtual practice specializing in helping women balance their hormones, shed stubborn body fat, and address the root causes of their health issues.

Today, Esther and I discuss the state of hormones in 2024. Our conversation covers lazy medicine advocacy, meno-washing, and meno-care, and we explore uncommon symptoms associated with perimenopause and menopause and methods for obtaining testing. Esther also shares her recommended supplements.

You will love this engaging and insightful conversation with Esther Blum!

IN THIS EPISODE YOU WILL LEARN:

How safe is hormone replacement therapy?
Why hormone testing and monitoring is essential
The importance of prioritizing romance and connection in a marriage
The benefits of pelvic floor therapy
How working with compounding pharmacies can reduce the cost of hormone replacement therapy
How to work with doctors to address hormone imbalances
Some uncommon symptoms of perimenopause and menopause
How dietary changes and probiotics can improve focus and brain clarity
Hormone testing and menopause management
Esther recommends supplements for adrenal support during menopause

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Get Esther’s 14-Day Metabolic Menopausal Meal Plan

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

Previous Episode featuring Esther Blum

Ep. 264 Peri/Menopause are a Natural Function of Aging: See you later, Ovulator!

Ep. 333 Overtraining, Body Image and the Power of Strength Training with Dr. Sean Pastuch Feb 07, 2024

I am honored to engage in a conversation with Dr. Sean Pastuch today.

Dr. Pastuch spent more than ten years treating patients and training clients. He has worked with some of the most elite athletes in the world, guiding them toward success by seamlessly connecting fitness with healthcare.

In today’s conversation, we discuss the sustainability of New Year's resolutions, explain why strength training is essential, and talk about chronic cardio and muscular independence, the pitfalls of overtraining, and the impact of body image marketing. We explore advocacy within the current healthcare system, emphasizing the need for confidence-building to become effective advocates for ourselves and our children. Dr. Pastuch also explains the simplicity of his morning routine, highlighting the importance of uncomplicated habits for maintaining a balanced and healthy lifestyle.

Stay tuned for simple-to-apply behavior changes, mindset shifts, and exercise protocols to help you live a life of freedom without compromise.

IN THIS EPISODE YOU WILL LEARN:

Dr. Pastuch shares his thoughts on New Year's resolutions
How fitness planning in 5-year rather than 1-year chunks can make your progress feel less daunting and more achievable
Why mindset is such an essential aspect of fitness
Dr. Pastuch shares advice for finding a good trainer
Some strategies for weight loss and fitness
Why do we need to adapt to our body changes during perimenopause and menopause rather than relying on methods that worked in the past?
The benefits of focusing on overall health and well-being instead of striving for a specific body ideal
The importance of addressing underlying issues before focusing on exercise and nutrition for weight loss
Why passive solutions are not enough to address generational problems
How to become your own best health advocate

Bio:

Dr Sean spent over a decade treating patients and training clients. He has worked with the most elite athletes in the world, the people who need the .01% edge on their competition, like professional baseball players, CrossFit games champions, and Olympic medalists. He found his success by bridging the gap between fitness and healthcare, using his expertise in both the gym and the clinic to create a new way to help people consistently get out of pain without going to the doctor or missing out on their active lives. Since leaving practice in 2017, Dr. Sean has taken the methods he used to help over 10,000 people perform at their best, free of pain, and made his methods and mindset shifts available to the masses through the founding of his company, Active Life, where his team not only help people from around the world to get out of pain without going to the doctor or giving up their active life, but they mentor fitness and healthcare professionals to do the same for their clients and patients.

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Connect with Dr. Sean Pastuch

Ep. 332 Bio-individuality and Fasting: Personalized Approaches to Metabolic Health with Dr. Jason Fung Feb 03, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN

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

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Connect with Dr. Jason Fung

Previous Episode Featuring Dr. Jason Fung

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

Ep. 331 Hunger Habit: Impact of Lifestyle, Self-Talk and Trauma with Dr. Jud Brewer Jan 31, 2024

Today, I have the pleasure of reconnecting with the incredible Dr. Jud Brewer, who was previously on the podcast in June 2020 in episode 99.

Dr. Brewer is an internationally recognized addiction psychiatrist and neuroscientist. He is also a professor at Brown University and a former TEDx speaker, with his talk in 2016 amassing over 19 million views.

In our conversation, we discuss his latest book, The Hunger Habit, and explore many subjects, from the differences between homeostatic and hedonistic hunger to detachment from body awareness. We look at self-talk, self-judgment, and dopamine survival mechanisms, addressing issues like stress-eating and comfort-eating within the context of the food and reward system. Dr. Jud also shares his perspective on macro tracking, explaining why he does not endorse it, and he introduces his 21-Day Challenge, emphasizing the need to build awareness around our habits and be present. Lastly, we dive into how trauma impacts binge eating, touching on adverse childhood events and effective ways to reflect on our past experiences and how they affect our current behavior.

Dr. Jud's wealth of knowledge and insights offer a fresh perspective on the interplay between our habits, mental well-being, and relationship with food. Stay tuned!

IN THIS EPISODE YOU WILL LEARN:

What is the difference between hedonic hunger and homeostatic hunger?
The evolutionary survival mechanisms that drive human eating behaviors
How our self-talk impacts our eating habits and body image
Why we cannot depend on willpower to change our behavior
Dr. Jud shares his concerns about macronutrient tracking
Dr. Jud discusses the simple three-step process to healthier weight loss he outlined in The Hunger Habit
How the brain learns and remembers
How past traumas and adverse childhood events can lead to binge eating
How self-awareness allows us to create healthier eating habits

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Connect with Dr. Jud Brewer

Website
Instagram and Twitter
TEDx Talk: A Simple Way to Break a Bad Habit

Episode 99: How To Change Bad Habits – with Dr. Jud Brewer

Ep. 330 Body Image, Training and Nutrition in Middle Age with Sal Di Stefano Jan 27, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Sal Di Stefano

On YouTube
Mind Pump Podcast

Ep. 329 Psychology of Eating: Behaviors, Myths and Beliefs with Dr. Sandra Scheinbaum Jan 24, 2024

I am honored to connect with Dr. Sandi Scheinbaum today.

Dr. Scheinbaum is the Founder of the Functional Medicine Coaching Academy, an initiative focused on helping practitioners and businesses hire health coaches who focus on chronic disease and reducing healthcare costs. She is an educator and clinical psychologist with a career spanning over 40 years, lecturing prolifically on the psychology of wellbeing, mind-body medicine, and the psychology of eating, and writing several books on health coaching, panic attacks, and anxiety.

In our conversation today, we dive into nutrition confusion, scientific evolution, biased myths and beliefs, contradictory messages, and how cognitive dissonance affects people’s eating patterns and attitudes toward food. Dr. Scheinbaum shares how she transitioned from being a vegan to becoming an omnivore, and we explore the role of Erikson's stages of development and family dynamics in shaping theories and behaviors around food. We look into the psychology of eating, social messaging, and the consequences of appetite judgments, food shame, and orthorexia. Dr. Scheinbaum also explains how to find local practitioners who can assist you in navigating your relationship with food, mind-body medicine, and cognitive-behavioral therapies.

Stay tuned for today's insightful discussion, where Dr. Sandi Scheinbaum unravels the psychology that shapes our eating patterns, attitudes, and approaches to food.

IN THIS EPISODE YOU WILL LEARN:

Why is there so much confusion around nutrition?
The psychology of food labeling
How eating habits get shaped by childhood experiences and cultural influences
How we need self-compassion without judgment to develop a healthier relationship with food
The potentially negative impact strict food rules can have on the mental and physical health of children
How social influences and the desire to fit in affect people’s eating habits
Dr. Scheinbaum tells her story of shifting from veganism to becoming a meat eater
How gender differences impact eating habits
The benefit of having a health coach to support lifestyle changes
How thoughts and physical sensations are interconnected

Bio:

Dr. Sandra Scheinbaum trains people to become Functional Medicine health coaches and helps practitioners and businesses hire them because she believes that health coaches are the key to combating chronic disease and reducing healthcare costs. As the Founder and CEO of the Functional Medicine Coaching Academy, a collaboration with The Institute for Functional Medicine, Sandi is a leader in the field of health coaching education. As an educator and clinical psychologist for over 40 years, she has lectured extensively on the psychology of well-being, mind-body medicine, and the psychology of eating. She wrote several books on health coaching, panic attacks, and anxiety. Sandi founded FMCA at age 65 because, rather than retiring, she is on a mission to grow the health coaching profession so that millions of people can get the support they need to lead healthier lives.

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Learn Functional Medicine Coaching

Connect with Sandra Scheinbaum

On her website
On Instagram
The Functional Medicine Coaching Academy on Instagram

Books Mentioned:

Salt, Sugar, Fat by Michael Moss

The Dorito Effect by Mark Schatzker

Ep. 328 Diabetes Prevention, Treatment and the Role of Nutrition with Dr. Ken Berry Jan 20, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Ken Berry

Dr. Berry’s books

Lies My Doctor Told Me

Kicking Ass After 50

Common Sense Labs

Dr. Berry’s Private Community

Phdhealth.community

Medical News article Mentioned

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

Previous Episodes Featuring Dr. Ken Berry

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

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

Ep. 327 Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima Jan 17, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Stephanie Estima

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

Previous Episodes featuring Dr. Stephanie

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

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

Ep. 326 Rethinking Diabetes: Treatment and Management in the Modern Era with Gary Taubes Jan 13, 2024

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Gary Taubes

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

Book Mentioned:

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

is available from most bookstores or on Amazon.

Ep. 325 Menopausal Toolkit: Heart, Brain and Hormonal Health with Deb Matthew Jan 06, 2024

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Deb Matthew

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

Previous Episode featuring Dr. Matthew

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

Ep. 324 A Fresh Perspective on Aging: Dr. Youn's Expert Insights Jan 03, 2024

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

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

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

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Anthony Youn

Ep. 323 Muscle Matters: Transforming Metabolic Health for Weight Control with Bronson Dant Dec 30, 2023

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Bronson Dant

On his website
YouTube and Instagram

The Ultimate Ketogenic Fitness Bundle

Ep. 322 Impact of Alcohol and Our Health with Dr. Brooke Scheller Dec 27, 2023

Everyday Wellness Podcast – Episode 322 – Dr. Brooke Scheller

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio: Dr. Brooke Scheller DCN, CNS

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

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

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

She currently resides in NYC.

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

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Connect with Dr. Brooke Scheller

On her website
Instagram (@drbrookescheller)
Functional Sobriety

How to Eat to Change How You Drink will be available in US bookstores on December 26th. It will be available around the world from January 4th.

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson Dec 23, 2023

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Debra Atkinson

On her website
On YouTube, Instagram, and Facebook

Previous Episode Mentioned

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

Ep. 320 Mastering Lifestyle: Guide to Overcoming Insulin Resistance with Shana Hussin, RD Dec 20, 2023

I am thrilled to have my dear friend and colleague, Shana Hussin, joining me on the podcast today. Shana is a registered dietitian and host of the Fast to Heal podcast, where she passionately pursues her mission to empower women in reversing obesity, diabetes, PCOS, and fatty liver.

In our discussion today, we dive into the main contributors to poor metabolic health, also looking at other factors that may have roles to play. We identify signs of compromised blood glucose metabolism, discuss satiety, and explore ways of reversing insulin resistance and diabetes. Shana also shares her insights on labs to monitor and offers valuable strategies for addressing sleep and constipation issues.

Join us as we navigate several health topics, all aimed at fostering a healthier and more vibrant lifestyle.

IN THIS EPISODE YOU WILL LEARN:

How Shana stepped back and re-evaluated her approach after her son got sick
How Shana’s experience with intermittent fasting and whole foods led her to a renewed understanding of why people are unhealthy
How the culture of ultra-processed foods with artificial sweeteners and unhealthy fats started coming into play in the 1970s
Why your genetics are not your destiny
Why should seed oils be avoided?
How sugar is an addictive substance that could lead to insulin resistance and metabolic dysfunction
What are the symptoms of insulin resistance?
The benefits of intermittent fasting
Why women must support their metabolic health during perimenopause and menopause
Some natural remedies for improving sleep quality

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Connect with Shana Hussin

On her website
Instagram

Ep. 319 Cholesterol Revolution: Empowering Insights on Cholesterol and Fat with Jonny Bowden Dec 16, 2023

I am thrilled to finally have the privilege of connecting with Dr. Jonny Bowden today! He is a board-certified nutritionist and the author of many books, including The Great Cholesterol Myth, my favorite one, co-authored with cardiologist Dr. Stephen Sinatra.

In our conversation, Dr. Bowen and I dive into the anti-propaganda and flawed foundations that permeate the health and wellness space. We discuss the role of politics, economics, medicine, and commerce in shaping our health narratives and shed light on the misinformation, deception, and cognitive dissonance surrounding cholesterol. We explain how cholesterol works mechanistically in the body, explore why so much cognitive dissonance prevails within that space, and scrutinize the inadequacies of conventional lipid tests and the shift in focus to fat instead of sugar and insulin resistance, also looking into the metabolic plague of the 21st century, from insulin resistance to healthy and unhealthy metabolisms, to various types of fats. Additionally, we explain how statins work and share some side effects, and Dr. Bowden discloses the supplements he deems vital for a healthy life.

IN THIS EPISODE YOU WILL LEARN:

Debunking some of the myths surrounding cholesterol
How statins get overprescribed
The lesser-disclosed side effects of statins
How our understanding of cholesterol has been corrupted
The history behind low-fat diets
The truth about cholesterol
How the fear of fat has negatively impacted people’s health
The cognitive dissonance caused by the belief that fat and cholesterol cause heart disease
The importance of advanced lipid panels for heart health assessments
How insulin resistance underlies every chronic disease, including high cholesterol
Dr. Bowden discusses his recommended supplements

Bio:

Dr. Jonny Bowden is a board-certified nutritionist, and the best-selling author of 15 books including "The 150 Healthiest Foods On Earth", "Living Low Carb", "Smart Fat", and the controversial best-seller (with cardiologist Dr. Steven Sinatra), "the Great Cholesterol Myth". He is a frequent guest on podcasts, has contributed to articles in over 50 major publications, and has appeared on every major television network His favorite subject to talk about is healthy aging.

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Book Mentioned

The Great Cholesterol Mythby Jonny Bowden and Stephen T. Sinatra

Ep. 318 The Art of Communication: Insights with Sam Horn Dec 09, 2023

I have the privilege of connecting with a friend and colleague today!

Sam Horn is the Founder and CEO of the Intrigue Agency and the Tongue Fu! Training Institute. She is a communication strategist who helps people craft and convey unique presentations, pitches, books, businesses, and brands to drive positive change and permanently scale their impact. In addition to being a sought-after keynote speaker and organizational trainer, she is also a respected personal friend and mentor.

In today's discussion, we dive into why we, as a culture, are so averse to conflict. We get into the implications of talking on eggshells and losing our voice and discuss the crucial role of pattern interruption and the art of addressing teasing, taunting, and bullying, both online and offline. We also explore ways to deal with complainers and people pleasers, we examine the transformative power of language, and Sam explains how to gracefully handle requests for free advice.

IN THIS EPISODE YOU WILL LEARN:

Why many of us have been finding it harder to express our opinions after all that has happened in the last three years
Common reactions that make difficult situations even worse
An effective strategy for handling situations where someone deliberately tries to trigger or manipulate you or make you feel guilty
How to how to interrupt harmful behavior patterns and become a force for good
How to reframe your perspective and promote empathy
Which words should be used and which are best avoided to help children learn and grow?
The importance of shifting focus from blaming to finding solutions
Ways to address persistent complainers in a customer service-oriented world
How to communicate effectively and resolve conflict
How to handle requests for free advice

Bio:

Sam Horn is a multifaceted professional, serving as the CEO of the Intrigue Agency, a consultancy specializing in positioning and messaging for TEDx talks, keynotes, funding pitches, and unique brands. Additionally, she leads the Tongue Fu! Training Institute, which focuses on communication skills to foster respect in various aspects of life.

As the author of 10 books, including bestsellers like "Got Your Attention?" and "Take the Bully by the Horns," Sam has received acclaim for her work. Her latest book, "Talking on Eggshells," has garnered praise from notable figures and media outlets, with endorsements from Marie Forleo, Jack Canfield, and a glowing review from Publishers Weekly.

Sam's impact extends globally, having spoken to over half a million people worldwide and delivering talks for prestigious clients such as Boeing, Intel, and National Geographic. Her books, published in 17 languages, reflect her international influence, with speaking engagements in various countries, including China, Germany, and Japan.

Notably, Sam's expertise goes beyond writing and speaking; she served as the Pitch Coach for Springboard Enterprises, contributing to entrepreneurs generating a substantial $27.8 billion in funding. She's been sought after by TED FELLOWS and Richard Branson's NEW NOW Leaders for her insights into crafting compelling pitches.

Sam's reach also extends to online platforms, with her LinkedIn Learning course utilized by organizations like Amazon and KPMG for communication, customer service, and leadership training. Her diverse contributions include co-founding the Business Book Festival and serving as the Emcee and Executive Director of the Maui Writers Conference for 17 years.

Recognized by Sheri Salata, former Executive Producer of The Oprah Winfrey Show, as "one of the bright lights and most accessible wisdom-sharers in our culture today," Sam Horn's impact spans industries, continents, and various facets of professional and personal development.

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Connect with Sam Horn

Ep. 317 Perimenopause Wisdom: Dr. Cabeca on Ovarian Health, Menopause & More! Dec 06, 2023

Today, I am delighted to reconnect with my friend and colleague, Dr. Anna Cabeca. She was with me before on episodes 94 and 202.

Dr. Cabeca is a triple board-certified physician in gynecology, integrative medicine, anti-aging, and regenerative medicine. She is also an authority on functional medicine, sexual health, and bioidentical hormone replacement therapy.

In our conversation today, we dive into women's health care. We explore the impact of COVID and COVID vaccines on ovarian health, methods for measuring ovarian health and supporting fertility, the significance of oxytocin, the role of oral contraceptives, and navigating perimenopause and menopause. Our discussion also extends to alternative hormone replacement therapies, using pellets and bioidenticals for hormone replacement, the benefits of hormone holidays, pregnenolone use, and detox support.

You are sure to gain from the insights and expert information Dr. Cabeca shares with us today.

IN THIS EPISODE YOU WILL LEARN:

How COVID and COVID injections have impacted women’s health
Improving ovarian function and fertility through detoxification and lifestyle changes
The role of oxytocin in fertility and regulating hormonal balance
The negative impact oral contraceptives have on cardiovascular and breast health
Dr. Cabeca recommends a simple, pain-free, and non-hormonal IUD for birth control
Dr. Cabeca and I share our opinions on using pellets for hormone replacement therapy
The potential risks of high-dose hormone replacement therapy
Why is it important to give your body a hormone holiday?
Why is it essential to use only natural and clean skincare and dental health products and avoid everyday products containing heavy metals?
How mold toxicity affects the body

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Connect with Dr. Anna Cabeca

On her website
On social media: @the girlfriend doctor

Previous Episodes Featuring Dr. Cabeca

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

Ep. 202 – Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor

Ep. 316 The Impact of Age, Gender and Lifestyle on Metabolic Health with Dr. Ben Bikman Dec 02, 2023

I am delighted to have the privilege of reconnecting with Dr. Ben Bikman today. (He was with me previously on episodes 114 and 168.)

Dr. Bikman has a Ph.D. in Bio-energetics and also served as a postdoctoral fellow at the Duke-National University of Singapore, specializing in metabolic diseases. His current professional focus, as a scientist and Associate Professor at Brigham Young University, is on understanding the effects of elevated insulin, obesity regulation, diabetes management, the relevance of ketones, and the workings of mitochondrial function. He is also the author of a book I love and often recommend called Why We Get Sick.

In today’s conversation, Dr. Bikman and I delve into a wide range of topics, including age-related changes in fat cells, gender-specific differences, the contrasting dynamics of hyperplasic and hypertrophic fat cells, and the impact of hormone replacement therapy and a metabolic buffer. We explore the changes in insulin sensitivity occurring during perimenopause and menopause and discuss the role of muscle, explaining how it can utilize either carbohydrates or fat for fuel. We also highlight the importance of strength training, discuss the impact of GLP-1 agonists- focusing specifically on Wegovy, and get into the effects of lifestyle factors like sleep and stress, the repercussions of endocrine-mimicking chemicals, and the significant impact of statin use with its associated diabetes risk. Lastly, we dive into the complex question of what poses more of a threat to our health- seed oils, high-fructose corn syrup, refined starches, or sugars?

IN THIS EPISODE YOU WILL LEARN:

How our fat cells change with age
How lifestyle factors impact insulin sensitivity
The hormonal changes that occur during perimenopause and menopause
Why it makes sense for women to have more fat cells than men
The importance of resistance training for building muscle
Risks associated with relying on GLP-1 agonists for weight loss
How immobility activates inflammatory pathways in muscles, leading to insulin resistance
How stress and poor sleep impact insulin resistance
Why is it essential to avoid high-carbohydrate or high-fat foods before bedtime?
How alcohol, plastics, and pesticides impact insulin resistance and fat cell biology
The potential risks of statin use
How seed oils, refined starches, and refined sugars contribute to health problems

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Connect with Dr. Ben Bikman

On his website
On social media: @benbikmanphd

Previous Episodes Featuring Dr. Ben Bikman

Ep. 114 – Why Obesity Matters When It Comes to Coronavirus – with Dr. Benjamin Bikman

Ep. 168 – What To Do About Insulin Resistance Disorders (and the Role that Digestion Plays) with Dr. Benjamin Bikman

Ep. 315 Balancing Hormones and Histamine: Dr. Becky's Health Wisdom Nov 29, 2023

Today, I have the privilege of connecting with Dr. Becky Campbell. She is a board-certified doctor of natural medicine, the founder of Dr. Becky Campbell.com, co-host of the Health Babes Podcast, and author of The 4-Phase Histamine Reset.

Dr. Becky is a true expert in her field. In our conversation today, we look at many changes that occur with women in perimenopause and menopause, rendering them vulnerable to histamine sensitivity. We explore histamine, explaining what it is and where the histamine receptors are in the body, and get into the influence of genetic mutations on sleep. We look into anxiety and migraines, touching on the risk factors associated with histamine intolerances and how estrogen plays a role in exacerbating those issues. We also highlight the foods with the highest histamine content. Additionally, Dr. Becky enlightens us on how to test for histamine intolerance, and we offer some valuable advice on maintaining a sane, balanced, and vibrant life.

I hope you enjoy today’s insightful discussion with Dr. Becky Campbell! I know you will learn a lot from it!

IN THIS EPISODE YOU WILL LEARN:

Why women in perimenopause and menopause are more susceptible to histamine problems
The range of symptoms caused by histamine receptors
How genetic mutations can affect histamine metabolism and lead to histamine intolerance
The crucial role of estrogen and progesterone in regulating histamine release in the body
How endocrine disruptors in personal care products can impact hormone levels and cause a histamine response
How exercising can trigger histamine release in the body- particularly in warm environments
Why people who have done a keto or Whole30 diet may experience histamine issues
Dr. Becky identifies histamine-rich foods that could trigger cancer in some people
The challenges associated with going low-histamine
The importance of making conscious dietary choices and avoiding inflammatory foods
Dr. Becky shares her experience with histamine intolerance

Bio:

Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with her virtual practice.

Dr. Becky Campbell is the founder of Dr. Becky Campbell.com, the host of The Health Babes Podcast, and author of The 30-Day Thyroid Reset Plan, The 4-Phase Histamine Reset Plan, Low Histamine Cooking in Your Instant Pot, and her latest book, The Health Babes Guide to Balancing Hormones.

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Connect with Dr. Becky Campbell

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Instagram
The Health Babes Podcast
Find Dr. Becky Campbell’s books on Amazon

Ep. 314 Optimizing Eye Health: Migraines, Hormones, and Beyond with Dr. Rudrani Banik Nov 25, 2023

I am privileged to connect with Dr. Rani Banik today, America's integrative eye doctor. Dr. Banik is a board-certified ophthalmologist and a fellowship-trained neuro-ophthalmologist with additional certifications in functional integrative medicine.

In our discussion today, we dive into the evolution of migraines, exploring whether genetics and epigenetics have a role to play in the development of neurological headaches. We delve into the role of nutrition in maintaining optimal eye health, highlighting the specific nutrients essential for our eyes throughout the various stages of our lives. Our conversation touches on how hormone replacement therapy affects eye health, particularly in people with dry eyes, and we look at the effects of sunlight and ways to modulate the impact of blue light exposure. We also get into chronobiology and share strategies for safeguarding our vision as we age.

Dr. Rani shares a wealth of helpful information today that many women in the everyday wellness community have asked for. You are bound to be enlightened by her insights and wisdom!

IN THIS EPISODE YOU WILL LEARN:

What are migraines?
How the hormonal changes that happen with menstruation, perimenopause, and menopause can trigger migraines
How migraines evolve and change with age
Dr. Rani explains the neurological foundation of photophobia with migraines
How to differentiate migraine pain from debilitating headache pain
The natural changes that occur with our eyes as we get older
Why dry eye is a common issue in women, especially during perimenopause and menopause
How Dr. Rani manages dry eye in her perimenopausal and postmenopausal patients
How to prevent cataracts
Using UV protection and avoiding too much exposure to blue light for healthy eyes
The role hydration plays in maintaining eye health

Bio:

Dr. Rani Banik is America's Integrative Eye Doctor. She is a board-certified ophthalmologist and fellowship-trained neuro-ophthalmologist with additional certification in Integrative and Functional Medicine. Dr. Rani focuses on the root cause of eye diseases and uses integrative strategies for conditions that affect the visual system. Her treatments are based on nutrition, botanicals, lifestyle modification, essential oils, and supplements.

Dr. Rani runs a private practice based in New York City and is also an Associate Professor at Mount Sinai in NYC, where she serves as an educator and researcher. As Principal Investigator of several clinical trials in diseases of the optic nerve, Dr. Rani uses cutting-edge approaches such as nanotechnology and gene therapy.

Dr. Rani is frequently featured as an expert in the media and has been interviewed on Good Morning America, CBS, NBC, ABC, The New York Times, The Washington Post, and Fox, amongst many others. Dr. Rani has been voted Castle Connolly's Top Doctor and New York Magazine's Best Doctor in Ophthalmology every year since 2017.

Dr. Rani’s first book, Beyond Carrots - Best Foods For Eye Health A to Z, has won high praise from medical professionals in both the fields of ophthalmology and integrative medicine. Beyond Carrots focuses on the 30+ nutrients and 40 foods that best provide complete nutrition for your eyes. Dr. Rani has a companion cookbook as well, The Beyond Carrots Cookbook, which includes over 160 delicious and nutritious recipes that will be a feast for your eyes! Both are available via Amazon and Kindle in print and eBook.

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Connect with Dr. Rudrani Banik

Ep. 313: Unlocking Teen Resilience with Dr. Roseann: Tackling Modern Mental Health Nov 18, 2023

I am thrilled to reconnect with Dr. Roseann Capanna-Hodge today!

Dr. Roseann is a much-loved guest with our listeners who appeared previously in episodes 174 and 273. Known for her incredible expertise in pediatric mental health, she mixes traditional and non-traditional methods to care for her young patients.

In this episode, we focus on the needs of teens and young adults and the unique challenges they currently face. We review the latest research relevant to shaping the mental health of the younger generation, covering topics from building resilience to navigating nutritional choices with university-level students to avoiding and addressing disordered eating behavior patterns. We explore strategies for addressing various issues, including sleepovers, acne in kids with special needs, obsessive-compulsive disorders, and intrinsic motivation. Additionally, Dr. Roseann sheds light on suicide, suicidal ideations, and the lack of stress tolerance in young people today and shares valuable insights into supplementation that has proven effective within her patient population.

IN THIS EPISODE YOU WILL LEARN:

How the pandemic impacted the mental health of teenagers
How to help your kid become more comfortable socially
How to go about finding mental health providers qualified to work with children, teens, and young adults
What can universities do to support better nutrition on campuses?
How to address food intolerances in teenagers
Dr. Roseann describes the QEEG brain mapping process
How to help kids overcome their anxiety about sleepovers
Some helpful advice for overcoming acne
How to manage behavioral issues in kids with special needs
How to help your child become more regulated to allow them to achieve at a higher level
How can families support young adults with suicidal ideations in a way that is helpful and not harmful?
What can universities do to foster an emotionally healthy and supportive environment?

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Connect with Dr. Roseann Capanna-Hodge

On her website

Dr. Roseann compiled a free guide for you!

147 Therapist-Endorsed Self-Regulation Strategies for Children: A Practical Guide for Parents

Article written by Elizabeth Powell, Program Officer of the National Institute on Alcohol Abuse and Alcoholism

Brain Scans Reveal How COVID Pandemic Affected Teenagers

Previous Episodes Featuring Dr. Roseann

Ep. 174 – Identifying and Treating Your Children’s Mental Health: How We Can Be Their Greatest Support with Dr. Roseann Capanna-Hodge

Ep. 273 Optimizing Mental Health with Myo-Inositol: Evidence-Based Strategies with Dr. Roseann Capanna-Hodge

Ep. 312 Optimizing Health and Metabolism with Dr. Molly Maloof Nov 15, 2023

I am honored to have Dr. Molly Maloof joining me on the podcast today. She provides health optimization and personalized medicine for high-achieving entrepreneurs, investors, and technology executives. She used to teach at Stanford University and has served as an advisor or consultant to over fifty companies within the digital health, consumer health, and biotech sectors.

In our conversation today, we dive into metabolic health and explain how mitochondrial health impacts our immune system, particularly in COVID, Long Haul COVID, and chronic fatigue syndrome. Our discussion also encompasses the significance of hormesis, gender-based variations, the influence of physical exercise, measuring VO2 Max, and why sedentary lifestyles can be more dangerous than being overweight. Additionally, we explore the latest trends in modern medicine and nutrition, the benefits of continuous glucose monitors, and how healing from trauma happens through spiritual growth.

Dr. Molly is adept at helping people talk about things that make them feel uncomfortable. I am sure you will enjoy learning from her invaluable insights!

IN THIS EPISODE YOU WILL LEARN:

Metabolic health, intermittent fasting, and the importance of measuring and improving mitochondrial function
Mitochondrial dysfunction in long-haul COVID patients, and the importance of understanding the root cause of persistent symptoms
Alternative therapies for treating COVID
How hormesis (a mild stress response) can be beneficial for females
Dr. Molly discusses her approach to becoming metabolically flexible
How being obsessed with health tracking could result in orthorexia and body disapproval
Why we should focus more on human connection instead of sacrificing it in pursuit of a perfect lifestyle
Why is being sedentary more dangerous than being overweight?
The significance of VO2 max in understanding metabolic health and longevity
The potential of MDMA-assisted therapy for healing from sexual trauma
Dr. Molly talks about her book, The Spark Factor, and Adamo, her new program for optimizing sexual health

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Molly Maloof

On her website
On Instagram
Find out more about Adamo sex therapy by emailing molly@adamobioscience.com
Your Healthspan Journey video course

Ep. 311 Addiction and the Impact of Lifestyle on Mental and Emotional Health with Dr. Joseph Yi Nov 11, 2023

I am honored to have Dr. Joseph Yi joining me on the podcast today. He is a board-certified addiction psychiatrist specializing in holistic psychiatry and detoxification who embraces a lifestyle medicine approach to mental and behavioral well-being.

Dr. Yi caught my attention when he appeared on the Model Health Show with Sean Stephenson. I was instantly captivated by his bright and inquiring mind and knew I had to share his wisdom on Everyday Wellness.

In our conversation, we dive into the effects of the pandemic on screen time and addiction behaviors in children. Dr. Yi shares his expertise on the role of Fentanyl and drug overdose fatalities, challenges the notion that marijuana is entirely benign, and highlights the lack of education among traditionally trained medical professionals regarding lifestyle medicine. We also explore the transformative potential of psychedelics, including ketamine therapy, and the societal acceptance of addictive substances like alcohol and nicotine. Our conversation also journeys through the realm of low vibrational frequencies and spirituality, concluding with a discussion on the role of supplements in enhancing our mental and emotional well-being.

I have no doubt you will find today’s conversation enlightening and thought-provoking. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Drug addiction and overdose trends with fentanyl
The impact of tech addiction on mental health, particularly since the pandemic
The potential risks of marijuana, especially for developing brains
How traditionally trained healthcare professionals lack education on lifestyle as medicine
How hyper-processed foods negatively impact the gut microbiome and mental health
How oral contraceptives suppress sex hormones in young women, leading to anxiety and antidepressant use
The disconnection between allopathic medicine and the impact of lifestyle on mental and emotional health
How many healthcare professionals tend to struggle with addictions
How the social acceptability of nicotine and alcohol plays down their highly addictive natures
The benefits of ketamine therapy for depression and trauma
The importance of addressing low vibrational frequencies
Dr. Yi discusses his mental wellness supplement company, Beyond Recovery, and their flagship product, a multivitamin for the mind

Bio:

Dr. Joseph Yi is a board-certified Addiction Psychiatrist with a specialization in Holistic Psychiatry and Medication Detoxification (both illicit and prescribed).

Graduating as Chief Resident of Psychiatry from Cooper University Hospital (located in the heart of Camden, NJ) he gained invaluable experience in treating complex psychiatric and addiction cases. More recently, Dr. Yi has embarked on a journey exploring the realm of psychedelics, and he is eager to share his personal experiences and insights into the future of psychiatry.

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Connect with Dr. Joseph Yi

Ep. 310 AMA #6: Protein, Lifestyle, and Fasting Tips with Cynthia Thurlow, NP Nov 08, 2023

Hello, everyone! It's that time again, and today, I am delighted to bring you AMA number six.

In this edition of our AMA series, I dive into an eclectic mix of questions, all related to intermittent fasting, pregnancy supplements, working out, and what breaks a fast.

As I have mentioned before, I thoroughly enjoy this format. Your wealth of inquiries offers me valuable insight into your areas of interest and curiosity. So please keep those questions flowing!

IN THIS EPISODE YOU WILL LEARN:

How does age impact intermittent fasting?
What vegans and vegetarians could consider incorporating into their diets to help meet their protein requirements
How fasting while in consultation with a healthcare provider can benefit people with chronic illnesses
I recommend longer fasts for deep cellular cleansing; but only with medical supervision.
The benefits of night-time aids like medicinal mushrooms and golden milk while in a fasted state
Why I advise against fasting while pregnant, breastfeeding, or trying to conceive
Is it okay to take supplements during a fasting period?
Why is it essential for perimenopausal and menopausal women to find balance in their exercise routines?
Experimenting with feeding windows to find what works best
Why is hormone replacement therapy essential for women who go into menopause before turning 45?

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Submit your questions to support@cynthiathurlow.com

Recommended book:

The XX Brain by Lisa Mosconi

Related Podcast Episodes:

Ep. 217 The Shocking Truth about Mold Exposure and Mycotoxin Illness with Dr. Aaron Hartman

Ep. 95 – Why Muscle Is The Organ Of Longevity! – with Dr. Gabrielle Lyon

Ep. 302 Protein’s Transformative Impact on Muscle and Aging Well with Dr. Gabrielle Lyon

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

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

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

Ep. 309 Psychological Distress and Food Addiction: Finding Solutions with Dr. Tro Kalayjian Nov 04, 2023

I am delighted to have my friend and colleague, Dr. Tro Kalayjian, back on the podcast today! He was with me once before for episode 54.

Dr. Tro has a background in internal and obesity medicine and is a founding member of the Society for Metabolic Health Practitioners. He managed to lose more than 150 pounds by challenging conventional medical advice.

In our discussion today, we dive into the impact of food addiction and how our current medical framework has compounded the difficulties of so many patients. We explore the limitations of the calories in calories out model and explain why the term binge eating does not adequately describe food addiction. We go into the role of macronutrients and discuss surgical interventions and medications for food addictions, highlighting the need for patient autonomy and shared decision-making. We also scrutinize the influence of institutions like the CDC, FDA, and insurance companies on how physicians and other healthcare practitioners practice medicine and help their patients manage hunger cravings, social interactions, emotions, and more.

Dr. Tro's dedication to empowering practitioners to become strong patient advocates and oppose the conventional medical paradigm shines through in this impactful and thought-provoking episode. I truly admire him for his commitment to challenging traditional medical protocols!

IN THIS EPISODE YOU WILL LEARN:

Why should binge eating be called food addiction?
How to address a food addiction proactively
How most physicians and healthcare practitioners have failed people with food addictions
The issue with surgical interventions and medications
What can physicians and healthcare practitioners do to build insight into addicted patients?
Dr. Tro shares his take on shared decision-making and patient autonomy regarding flu shots
Why licensed healthcare providers should be obliged to have continuing education
How the CDC, FDA, medical organizations, and insurance companies have influenced the way that physicians and healthcare providers help their patients
The problem with central planners and their followers
Why does a low-carb bias still exist within the medical community?

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Connect with Dr. Tro Kalayjian

Previous Episode Mentioned

Episode 54: Losing Weight The Healthy Way with Dr. Tro Kalayjian

Ep. 308 Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause, and Inflammation Nov 01, 2023

Today, I am honored to connect with Dr. Mary Claire Haver, a board-certified OBGYN who has dedicated her entire adult life to championing women's health.

Dr. Haver is the visionary creator of the Galveston Diet, the first and only nutrition program ever designed by a female OBGYN to cater to menopausal women.

In our conversation today, Dr. Haver shares her background, and we discuss her new book, The Galveston Diet. We examine the glaring systemic gap where the health of middle-aged women remains undervalued and underfunded in research, and our discussion touches on various facets of women's health, including perimenopausal symptoms, the distinction between chronological and endocrine aging, the scientific misconceptions surrounding weight gain and hormones, the advantages of intermittent fasting, inflammation, macros. We also get into the supplements Dr. Haver finds beneficial for women in middle age, in addition to dissecting the impact of non-nutritive sweeteners and the role of continuous glucose monitors.

IN THIS EPISODE YOU WILL LEARN:

Dr. Haver highlights various symptoms of perimenopause
How menopause can increase health risks
How muscle loss with aging can make women more insulin resistant and lead to cardiovascular changes
How the hormonal changes that occur during perimenopause and menopause can impact weight management
What are the benefits of intermittent fasting for perimenopausal women?
How a combination of genetics and lifestyle factors can help women prepare for menopause and manage its symptoms
How sugar, alcohol, and gluten impact inflammation, insulin levels, and blood sugar
How a lack of protein and the wrong types of fats can lead to hunger and satiety issues and lead to muscle breakdown and weight gain in menopausal women
Dr. Haver talks about her book, The Galveston Diet
How do non-nutritive sweeteners impact the gut microbiome and blood sugar levels?
The benefits of using a continuous glucose monitor to track blood sugar levels

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Connect with Dr. Mary Claire Haver

Ep. 307 Metabolic Health, Muscle, and Strength with JJ Virgin Oct 28, 2023

I am delighted to have my friend, colleague, and mentor, JJ Virgin, joining me on the podcast again today! She last appeared in Episode 112, back in August 2020.

JJ is a thriving and influential health and wellness expert. She is a multiple New York Times best-selling author and triple board-certified nutrition expert who earned a place in the Fitness Hall of Fame.

In our conversation today, we debunk some common misconceptions around weight loss, discussing the role of muscle and examining the importance of macro management- particularly in the context of perimenopause and menopause. We explore the art of aging powerfully and share some great hacks for navigating middle age, including our favorite supplements, like creatine monohydrate. We also look into the value of doing flexibility work like Pilates and yoga, the latest research on grip strength and its implications for overall strength, and the impact of chronic stress, and we share some effective strategies for tackling cellulite.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Where have we gone wrong with weight loss?
The optimal amount of strength training for perimenopausal and menopausal women
How changing your macros in middle age is the key to mastering your metabolism, maintaining muscle, and maintaining insulin sensitivity
Three things that must happen for you to age powerfully
Why is it best to eat the protein in a meal first?
Foods that positively impact the metabolism
The benefits of taking a creatine monohydrate supplement
How Pilates and yoga help with flexibility, strength, and muscle-building
How grip strength correlates with overall strength
The importance of thinking strategically about how we move as we get older
How to counter the effects of stress and chronic cortisol elevation during perimenopause and menopause
How to deal with cellulite

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Connect with JJ Virgin

Previous Episode Mentioned

Ep. 112 – Your Body Is Not A Bank Account – with JJ Virgin

Ep. 306 AMA #5: Best Supplements for Women and Creatine Benefits with Cynthia Thurlow, NP Oct 25, 2023

I am delighted to welcome all my listeners to AMA number five! You have flooded me with a myriad of questions once again, and as promised, we will be focusing on supplements today.

I aim to keep the AMAs between 35 and 40 minutes long to make them a quick listen that is easy to digest. However, looking ahead into 2024, we might consider extending the sessions if your questions lead us in that direction.

I have tried to paraphrase your questions wherever I could and will do my best to answer as many as possible in this episode.

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How will BCAAs and essential amino acids benefit a 56-year-old woman with Hashimoto's?
Why I recommend essential amino acids over branched chain amino acids for muscle protein synthesis and overall health
Why do we need to consume much more protein as we age?
What are the benefits of Berberine?
Why I recommend focusing on nutrition, physical activity, sleep, and stress management for optimal health during menopause
The benefits of creatine supplementation for enhanced exercise performance and overall health
The benefits of creatine for muscle gain and sleep improvement
I address concerns about using creatine in hot food
Is there an affordable alternative to myoinositol that offers the same concentrated benefits?
Will a myoinositol supplement lower testosterone levels?
Will myoinositol help a child manage mood swings and sugar intake?
Some of the potential benefits of the Mitopure Urolithin A supplement
The most important nutrition and supplements for supporting aging women

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Submit your questions to support@cynthiathurlow.com

Dr. Roseann’s website

My YouTube video: Stop Wasting Your Money on These Supplements

Ep. 305 Dispelling Myths About Breast Cancer with Dr. Jenn Simmons Oct 21, 2023

I am honored to have Dr. Jenn Simmons joining me on the podcast today! She is a top breast cancer surgeon who made a pivotal shift in her practice after developing an illness that led her into the functional medicine world. She has since become a beacon of hope as the doctor with the answer to breast cancer in helping her patients reclaim their health.

In our discussion, Dr. Jenn shares her background, and we dive into breast physiology and the role of hormones, dispelling the myth that estrogen causes breast cancer. We explore the latest advancements in breast cancer screening, including some new screening tools Dr. Jenn employs in her practice. Our conversation also encompasses risk factors, diagnostic approaches for women, and lifestyle-related choices that can play a role in either preventing breast cancer or helping women heal from it. I have incorporated many of your questions into our discussion, including information about alcohol consumption, whether or not breast implant illness is a real issue, and how Dr. Jenn helps her patients heal from it.

Dr. Jenn possesses deep wisdom, and her insights are bound to enhance your understanding of breast cancer.

IN THIS EPISODE YOU WILL LEARN:

Why Dr. Jenn made it her mission to save and empower women
Dr. Jenn dives into breast physiology and all the changes that breasts go through in a lifetime
Why estrogen does not cause breast cancer
How can we be proactive in protecting ourselves from breast cancer?
Lifestyle choices that are essential for our health
How QT Imaging will soon replace mammograms
Some of the risk factors for breast cancer
Small changes you can make to avoid breast cancer
Why Dr. Jenn routinely looks at gut health first and always insists that her patients remove all grains, including gluten-free varieties, from their diet
Why is there no safe amount of alcohol for all women?
Is breast implant illness a real issue?

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Want more of Dr. Jenn? You can catch her on her podcast, KEEPING ABREAST with Dr. Jenn here (new episodes drop every Monday!):

https://www.buzzsprout.com/2184587

If you have general questions about breast health or screening, we recommend joining our free Facebook group, Keeping Abreast with Dr. Jenn. You can join here:

https://www.facebook.com/groups/keepingabreastwdrjenn/

You can find Dr. Jenn’s book, The Smart Person’s Guide to Breast Cancer, here:

https://realhealthmd.kartra.com/page/SmartPersonsGuidetoBreastCancer

To get your free copy of The Breast Owner's Guide to Health, visit:

https://realhealthmd.kartra.com/page/BreastOwnersGuide

If you are looking to learn more about working privately with Dr. Jenn, please use this link to set up a call with a member of the team:

https://calendly.com/stephanie-1031/time-to-talk

Ep. 304 Samantha Harris: TV Host to Breast Cancer Hope Advocate Oct 18, 2023

I am honored to have Samantha Harris joining me today!

Samantha is a best-selling author and prominent figure in the television world, having graced our screens as an Emmy Award-winning TV host. At age forty, her life took a shocking and unexpected turn when she received a breast cancer diagnosis, moving her far beyond the glamor of the entertainment industry.

In our conversation today, Samantha shares her remarkable story, explaining how her persistence and intuition guided her toward identifying and understanding ductal carcinoma. We discuss the value of seeking second and third opinions and why you should trust your intuition when navigating medical decisions. Samantha also sheds light on the critical role of raising awareness and empowering individuals in their healthcare journeys, and we examine the risk factors associated with breast cancer, looking at lifestyle choices and how they affect our health and well-being.

Samantha is a wellspring of hope and inspiration! I trust you will find my conversation with her as captivating and enlightening as I did while recording it!

IN THIS EPISODE YOU WILL LEARN:

How Samantha made the leap into entertainment journalism
Samantha dives into her journey to health after receiving a breast cancer diagnosis
How her persistence allowed her to receive an earlier diagnosis
How she learned to listen to her inner voice
Why is it important to get second and third opinions on treatment options?
What prompted Samantha to change her personal care products and makeup?
Nutritional changes Samantha made that impacted her health the most
The importance of taking things one step at a time to avoid becoming overwhelmed when making changes
How her exercise routine has changed over the last eight years
Why is it essential to keep your body flexible?
The three pillars that helped Samantha get through her illness

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Samantha Harris

On her website

On Facebook and Instagram (@SamanthaHarrisTV)

Ep. 303 Optimum Nutrition, Bio-Individuality & Quantum Healing for Women with Dr. Deanna Minich Oct 14, 2023

I am honored to connect with Dr. Deanna Minich today! She is a pioneer in the realm of optimum nutrition, a nutrition scientist, international lecturer, educator, and author with an impressive background amassed over two decades in academia and the food and dietary supplement industry.

With six consumer books to her name, Dr. Minich has been a beacon of insight and guidance on my social media horizon. Her dedication to bio-individuality and her holistic approach have made her a prominent figure in her field and a source of inspiration for many, including me.

In today’s discussion, Dr. Minich and I dive into the intricate world of nutrition science. We delve into topics such as the unique dietary needs of women, the impact of organic foods on reproductive health, and the critical role of an anti-inflammatory diet during perimenopause and menopause. Dr. Minich emphasizes the principle of bio-individuality, pointing out that each person's nutritional needs are as unique as their DNA. We also discuss the transformative power of quantum healing and its potential to bring about profound changes in one's health.

Among other topics, we explore the importance of supporting circadian biology and shed light on the language of aging. Discussions on melatonin as a chronobiotic agent, distinctions between naturally-sourced and lab-created melatonin, and the crucial role of detoxification in our well-being are also included.

I am thrilled to share this enlightening conversation with you today. I am confident you'll find it as captivating and informative as I did when recording it!

IN THIS EPISODE YOU WILL LEARN:

The unique nutritional needs women have at different stages of life, highlighting the significance of optimum nutrition
The importance of consuming phytonutrients
How compounds found in fruits and vegetables of various colors benefit reproductive health
Specific strategies women should adopt during the middle-age stage of their life and beyond
The influence of circadian rhythms on women throughout their lives
The importance of being your own best advocate during menopause
The distinction between plant-based melatonin and its lab-created counterpart
Methods to support your body to ensure proper methylation
Why sleep should be viewed as a form of detoxification.
An introduction to quantum healing and its transformative effects on people's lives

Bio:

Dr. Deanna Minich is a nutrition scientist, international lecturer, educator, and author with over twenty years of experience in academia and the food and dietary supplement industries, currently serving as Chief Science Officer at Symphony Natural Health. She has been active as a functional medicine clinician in clinical trials and her own practice (Food & Spirit™). She is the author of six consumer books on wellness topics, four book chapters, and over fifty scientific publications. Her academic background is in nutrition science, including a Master of Science (M.S.) degree in Human Nutrition and Dietetics from the University of Illinois at Chicago (1995) and a Doctorate (Ph.D.) in Medical Sciences from the University of Groningen in the Netherlands (1999).

She has served on the Nutrition Advisory Board for The Institute of Functional Medicine and on the Board of Directors for the American Nutrition Association. Currently, she teaches for the Institute for Functional Medicine, the University of Western States, the Institute for Integrative Nutrition, and the Institute for Brain Potential. Through her talks, workshops, groups, and in-person retreats, she helps people practically and artfully transform their lives through nutrition and lifestyle.

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Deanna Minich

Ep. 302 Protein's Transformative Impact on Muscle and Aging Well with Dr. Gabrielle Lyon Oct 07, 2023

I am delighted to reconnect with Dr. Gabrielle Lyon today! She is a dear friend and a physician whose work has profoundly impacted my own work, particularly during the past few years. She previously appeared on the podcast in episode 95 about three years ago.

Dr. Gabrielle Lyon is a highly respected functional medicine provider, the founder of the Institute for Muscle-centric Medicine, a nationally recognized speaker and media contributor, and the author of the book Forever Strong.

In our conversation, we dive into areas where confusion often clouds our understanding of protein intake. We explore the distinctions between commodities and consumer packaged goods and the impact of sarcopenia and other muscle-related changes that affect women during perimenopause and menopause. Our discussion also goes into the hallmarks of aging, uncovers the critical importance of a specific protein threshold to initiate muscle protein synthesis, and examines the role of food matrices and Leucine thresholds, misconceptions surrounding carbohydrates, and the most effective methods for tracking muscle mass. Additionally, we explore the connections between poor metabolic health and cognitive decline, making this conversation exceptionally relevant and informative.

I wholeheartedly recommend Dr. Lyon's forthcoming book coming out in early October. Her work has played a significant role in shaping my personal and professional life and had a profound impact on many of my female patients and clients.

I am confident that you will find today’s show with Dr. Gabrielle Lyon as enlightening and valuable as I do.

IN THIS EPISODE YOU WILL LEARN:

Where did the confusion around the proper intake of protein originate?
Physiological changes that occur in women as they age
How hormonal changes during midlife lead to muscle loss and insulin resistance, which can contribute to aging
What is insulin resistance?
How unhealthy skeletal muscle leads to low energy efficiency and metabolic implications.
The importance of protein for women's health
How carbohydrates impact our metabolic health
The impact of intermittent fasting on muscle health
What is skeletal muscle and how does it affect our health?
The interconnectedness between skeletal muscle, obesity, and cognitive decline
The benefits of D3 Creatine supplementation

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect With Dr. Gabrielle Lyon

Check out her website
Connect on Facebook, Instagram, and Twitter
Her podcast, the Dr. Gabrielle Lyon Show
Order her book, Forever Strong, on Amazon or her website

Episode 95 – Why Muscle Is The Organ Of Longevity – with Dr. Gabrielle Lyon

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP Oct 04, 2023

Today, I have the honor of connecting with Dr. Darren Candow, a distinguished professor and internationally renowned researcher on creatine monohydrate, nutrition, and physical activity.

With an impressive portfolio boasting 87 peer-reviewed publications in prestigious journals, Dr. Candow is an absolute delight to converse with. Our extensive discussion delves into many fascinating topics, including the role of creatine monohydrate in bone health, the influence of estrogen, anabolic processes, and the synergy of exercise with creatine. We explore groundbreaking research on the evolution of sarcopenia, dissect outdated recommendations for protein intake, and uncover the connection between creatine utilization and brain health, particularly in traumatic brain injuries, sleep deprivation, jetlag, and mood disorders. In addition, we navigate the intricacies of creatine dosing and venture into the impact of creatine on anaerobic strength training, fat loss, cardiovascular health, and endurance exercise while also exploring its potential as an anti-inflammatory and anti-muscle catabolism agent.

The overwhelming influx of questions we received prompted a gracious offer from Dr. Candow to join me sometime soon for an AMA dedicated specifically to creatine.

From the date this podcast airs on October 4th until October 11th, we are delighted to offer a special treat of a discount code on creatine. You will not want to miss out on this fantastic opportunity to enhance your journey toward better health and performance!

I trust you will enjoy today's conversation with Dr. Candow as much as I did!

IN THIS EPISODE YOU WILL LEARN:

The benefits of creatine for bone health in perimenopausal and menopausal women.
Dr. Candow highlights the importance of exercise for postmenopausal women while using creatine supplements
Is creatine supplementation without any exercise beneficial to bone health?
How sarcopenia progression impacts muscle strength and bone health
The impact of creatine on brain health
The potential cognitive benefits of creatine supplementation
Concussion research and creatine dosage
How creatine supplementation affects the body
Dr. Candow discusses the research results on creatine for concussion in children
How to take creatine to enhance absorption and reduce side effects
How creatine impacts fat loss and muscle gain

Bio:

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

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Darren Candow

Use the code CREATINE 15 for a 15% discount on creatine monohydrate between October 4th and 11th

Ep. 300 Herbs & Wellness: Dr. Rawls on Cellular Regeneration & Healing Sep 30, 2023

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

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Bill Rawls

On his website

Dr. Rawls at https://rawlsmd.com

Dr. Rawls's book, The Cellular Wellness Solution

Ep. 299 What is Sexual Wellness? with Dr. Kelly Casperson Sep 23, 2023

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

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Submit your questions to support@cynthiathurlow.com

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

Ep. 298 AMA #4 Women's Health Chat: Questions, Tips and Advice with Cynthia Thurlow, NP Sep 20, 2023

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

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Submit your questions to support@cynthiathurlow.com

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

Ep. 297 Dr. Felice Gersh: Estrogen, Immunity & Menopause Mysteries Sep 16, 2023

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

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Connect with Dr. Felice Gersh

On her website: Integrative Medical Group of Irvine

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

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

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

Ep. 296 Secrets of Gut Microbiome and Glyphosate with Dr. Vincent Pedre Sep 09, 2023

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

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Vincent Pedre

Ep. 222 Strategies for Naturally Healing the Gut Microbiome with Dr. Vincent Pedre

Dr. Pedre’s book, The Gut Smart Protocol, is available from www.gutsmartprotocol.com, Amazon, Barnes and Noble, or your local bookshop.

Ep. 295 HRT's Impact On Women's Health Through Time Sep 06, 2023

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

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Submit your questions to support@cynthiathurlow.com

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.

Ep. 294 Aging Decoded: Dr. Morgan Levine on Epigenetics & Longevity Sep 02, 2023

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.

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Morgan Levine

True Age: Cutting-Edge Research to Help Turn Back the Clock

Dr. Levine’s book

Ep. 293 AMA #3: Break Free - Proven Steps To Get Rid Of Stubborn Belly Fat with Cynthia Thurlow, NP Aug 30, 2023

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

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Submit your questions to support@cynthiathurlow.com

Ep. 292: Cultivate Healthy Family Eating Habits Through the Power of Connection Aug 26, 2023

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.

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Submit your questions to support@cynthiathurlow.com

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

Previous Episode with Shawn:

Ep. 248 Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain, and Metabolic Health with Shawn Stevenson

Ep. 291 Optimal Protein, Red Light Therapy and Biohacking with Vanessa Spina Aug 19, 2023

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.

Ep. 290 AMA #2: Elevating Health, Fitness & Dieting through Nutrition with Cynthia Thurlow, NP Aug 16, 2023

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

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• Check out Cynthia’s website

Ep. 289 Unlocking the Age-Proof Brain: Enhance Memory and Defy Dementia Aug 12, 2023

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.

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Connect with Dr. Marc Milstein

On his website

Ep. 210 – Understanding the Thyroid’s Effect on Your Hormones, Weight Loss Resistance, and Metabolic Function with Amie Hornaman

On social media: @drmarcmilstein.com

Dr. Milstein’s book, The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia

Ep. 288 Best Ways To Improve Your Thyroid Health Aug 05, 2023

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.

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Connect with Dr. Amie Hornaman

On her website

On Facebook, Instagram, and YouTube

Books mentioned:

Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert H. Lustig

Ep. 287 Toxic Superfoods: Impact of Oxalates in Human Health Aug 02, 2023

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.

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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

Ep. 286 The Impact of Fructose and Insulin on Brain Health Jul 29, 2023

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

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Check out Cynthia’s website

Connect with Dr. Rick Johnson

On his website

Ep. 205 – Fructose – The Driver Behind Metabolic Disease with Dr. Rick Johnson

Dr. Johnson’s book, Nature Wants Us To Be Fat

Ep. 285 Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier, RD Jul 22, 2023

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).

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On Instagram

Nutrisense

Ep. 132 – Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier

Ep. 284 AMA #1: HRT’s Misconceptions & Misinformation with Cynthia Thurlow, NP Jul 19, 2023

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?

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• 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

Ep. 283 Women & Intermittent Fasting: Enhancing Metabolic Health with Megan Ramos Jul 15, 2023

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

Ep. 282 Thyroid Health: Hormones, Medications & Weight Loss with McCall McPherson Jul 08, 2023

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.

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On her website

On Facebook, TikTok, YouTube, and Instagram

Sign up for McCall’s courses

Ep. 281 The Power of Alpha GPC: Boosting Cognitive Health and Performance with Scott Emmens Jul 05, 2023

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/

Ep. 280 Holistic Approaches to Pet Health: Enhancing Your Pet's Quality of Life with Dr. Judy Morgan Jul 01, 2023

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.

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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.

Ep. 279 Is this Normal? Understanding Sex, Hormones, Periods and More with Dr. Jolene Brighten Jun 24, 2023

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.

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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

Ep. 278 The Impact Of Intermittent Fasting On Metabolic Health In Women Jun 21, 2023

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.

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Connect with Temple Stewart

On Instagram, TikTok, Twitter, and Spotify (@the.ketogenic.nutritionist)

The Ketogenic Nutritionist Podcast

Books mentioned:

Metabolical, by Robert Lustig

Ep. 277 Being In Your Power: How To Regain Control Of Your Life Jun 17, 2023

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.

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Connect with Dr. Sharon Melnick

Dr. Sharon's Website

Get Dr. Sharon’s resources: www.inyourpowerbook.com

Ep. 276 Nurturing the Gut Microbiome: Impact of a Long-Term Gut Health with Dr. Robynne Chutkan Jun 10, 2023

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Connect with Dr. Robynne Chutkan

On her website

On Instagram (@gutbliss)

Books by Dr. Robynne Chutkan:

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

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

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

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

Books mentioned:

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

Ep. 275 Mastering Adversity: Acknowledging Your Struggles and Embracing Change Jun 07, 2023

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?

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Check out Cynthia’s website

Connect with Lance Essihos

On his website

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

Ep. 274 Toxic Food Culture: How Our Food Choices Impact Our Health Jun 03, 2023

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.

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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

Ep. 273 Optimizing Mental Health with Myo-Inositol: Evidence-Based Strategies May 27, 2023

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.

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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

Ep. 272 Understanding Women's Health: Answering Your FAQ's May 24, 2023

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.

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Connect with Dr. Stephanie Estima

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

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

Ep. 271 The Joy of Well-Being: Building a Health-Conscious Life May 20, 2023

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?

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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

Ep. 270 AMA: What Every Woman Needs to Know About Their Health with Dr. Tabatha Barber May 13, 2023

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?

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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

Ep. 269 The Glucose Goddess Method: Your Path to Health and Happiness with Jessie Inchauspe May 06, 2023

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?

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Connect with Jessie Inchauspe

On her website

The Glucose Goddess Method

Jessie’s books

Glucose Revolution

Ep. 268 Understanding the Biology of Aging with Evolved Supplementation and Nutrition May 03, 2023

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.

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Connect with Dr. Anurag Singh

Websites are: https://www.timelinenutrition.com/ and https://www.mitopure.com/

Ep. 267 Hashimoto's: What Is It and How It Impacts Our Health Apr 29, 2023

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.

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Connect with Dr. Anshul Gupta

On his website

On YouTube and other social media (@AnshulGuptaMD)

Ep. 266 Optimizing Adrenal Health: The Power of Lifestyle Changes with Dr. Izabella Wentz Apr 22, 2023

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.

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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

Ep. 265 Love From the Inside Out: The Key to Living a Fulfilling Life Apr 15, 2023

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.

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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

Ep. 264 Peri/Menopause are a Natural Function of Aging: See you later, Ovulator! Apr 08, 2023

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

Ep. 263 AMA with Ben Azadi: How to Unlock Optimal Health Apr 01, 2023

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

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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

Ep. 262 Ozempic: Exploring the Benefits and Uses - A Comprehensive Review with Dr. Tracy Gapin Mar 25, 2023

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.

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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.

Ep. 261 Myo-Inositol: Why Supplementation is so Beneficial for Our Health Mar 22, 2023

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.

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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

Ep. 260 Eat to Beat Your Diet: Achieve a Balanced and Healthy Lifestyle with Dr. William Li Mar 18, 2023

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.

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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 Longeris available from most bookstores.

Ep. 259 Breaking Down Perimenopause, Menopause and Women's Health with Marcelle Pick Mar 11, 2023

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.

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Connect with Marcelle Pick

On her website

On Facebook and Instagram

All of Marcelle’s books are available on Amazon

Ep. 258 Smarter Not Harder: More Results, Less Effort with Dave Asprey Mar 04, 2023

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.

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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.

Ep. 257 Biohack Your Mind: Thrive Mentally and Physically in Middle Age Feb 25, 2023

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.

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Connect with Kristin Rowell

On Facebook, Instagram, and LinkedIn

On her website

Ep. 256 How Eye Health and Metabolic Health Are Related with Dr. Bryce Appelbaum Feb 22, 2023

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.

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Check out Cynthia’s website

Connect with Dr. Bryce Appelbaum

On the Appelbaum Vision website

ConcussionClear

ScreenFit Use code CYNTHIA10

The Neuro Experience Podcast

Go to the College of Optometrists in Vision Development website to find a doctor board-certified in vision therapy close to where you live.

Ep. 254 Understanding and Optimizing Heart Health with Dr. Stephen Hussey Feb 11, 2023

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.

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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.

Ep. 253 How to Improve Your Brain Health and Performance with Louisa Nicola Feb 04, 2023

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 speak about 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 talk about the best foods and supplements for brain health and how creatine improves 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?

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• Check out Cynthia’s website

Connect with Louisa Nicola

On Twitter and Instagram

Book mentioned

The XX Brain by Dr. Lisa Mosconi

Ep. 252 How To Optimize Your Bone Health with Bone Coach Kevin Ellis Jan 28, 2023

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.

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Check out Cynthia’s website

Connect with Kevin Ellis

On his website

On Facebook, Instagram, and LinkedIn

Kevin’s free Stronger Bones Masterclass

Ep. 251 Bonus: 90 Seconds to a Life You Love and the Capacity to Change with Dr. Joan Rosenberg Jan 25, 2023

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
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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

Ep. 250 Denver's Diet Doctor: Metabolic Health, Toxic Food Environment, & Therapeutic Fasting Jan 21, 2023

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

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LinkedIn
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Connect with Dr. Jeffry Gerber

Low Carb Conferences website
Denver's Diet Doctor website
On Facebook or @LowCarbConferences (Group)
Instagram: @JeffryGerberMD or @LowCarbConferences

Ep. 249 AMA Episode: Dr. Mindy Pelz: Troubleshooting Fasting, Electrolytes, Hormones & More Jan 14, 2023

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

Follow on Twitter

Check out Cynthia’s website

Connect with Dr. Mindy Pelz

On her website
Instagram
YouTube
Facebook
Get your copy of Dr. Mindy Pelz’s new book, Fast Like a Girl.

Previous Episodes Mentioned:

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

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

Ep. 248 Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain and Metabolic Health with Shawn Stevenson Jan 07, 2023

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Bio:

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

Connect with Cynthia Thurlow

Follow on Twitter, Instagram & LinkedIn

Check out Cynthia’s website

Connect with Shawn Stevenson

On his website

The Model Health Show

On Facebook, Instagram, YouTube, and Twitter

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

Ep. 247 The Thyroid Debacle: All About Thyroid Health with Dr. Eric Balcavage Dec 31, 2022

I’m delighted to reconnect with Dr. Eric Balcavage today! He is the owner and founder of Rejuvagen, a functional medicine clinic in Pennsylvania. He is also a nationally recognized speaker and educator on various health-related topics, including thyroid physiology, detoxification, methylation, and chronic illness.

Dr. Eric Balcavage joins me for the third time today to discuss his new book, The Thyroid Debacle, co-authored with Dr. Kelly Halderman. We dive into his motivation for writing his book, discuss cellular hypothyroidism and its triggers, and get into the impact of chronic low-grade inflammation on our mitochondrial health. We go into why hypothyroidism is a spectrum, the role of bile in thyroid functioning, and the impact of hypothyroidism on our sex hormones. We also discuss the incidence of Hashimoto’s, why iodine is so controversial, labs we want to look at more closely with thyroid issues, and supplements and nutrition.

IN THIS EPISODE YOU WILL LEARN:

Dr. Eric explains why clinicians are failing their patients concerning thyroid management and diagnosis.
A better clinical approach to thyroid issues.
Dr. Eric unpacks cellular hypothyroidism.
Why weight loss is a lot more complicated than simply counting calories and fasting.
What bile does, apart from breaking down and emulsifying fat.
Problems that might occur after having the gallbladder removed.
The impact of hypothyroidism on the sex hormones.
How a broader approach could ultimately result in more effective treatment strategies.
Dr. Eric shares his view on what triggers the development of goiters.
Is iodine supplementation necessary?
Dr. Eric shares his thoughts on nutrition for thyroid health.
The best supplements for reducing inflammation.

Bio

Dr. Eric Balcavage is the owner and founder of Rejuvagen, a functional medicine clinic in Chadds Ford, PA. He is a nationally recognized speaker and educator on various health-related topics including thyroid physiology, bile physiology, detoxification, oxidative stress, methylation, and chronic illness.

Dr. Balcavage is a Certified Nutrition Specialist (C.N.S.), a Certified Functional Medicine Practitioner, Board Certified in Integrative Medicine, along with being a licensed Chiropractor in Pennsylvania.

Dr. Balcavage is the co-host of the Thyroid Answers Podcast. The podcast focuses on answering the pressing questions those suffering from chronic hypothyroid symptoms can’t get answered elsewhere. You can find his educational Thyroid Thursday videos on Vimeo and Youtube.

Dr. Balcavage has made it his mission to change the way medicine looks at hypothyroidism. He is the co-author of the book, The Thyroid Debacle. The book, co-written by Dr. Kelly Halderman, addresses the problems with current allopathic and functional medicine approaches to hypothyroidism as well as the solutions to restoring thyroid physiology.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Dr. Eric Balcavage

On his website

The Hormone Balance Bible on Amazon

Dr. Balcavage’s book, The Thyroid Debacle, is available from Amazon, Barnes and Noble, Balboa Press, or online.

Listen to episodes 105 and 166 with Dr. Eric Balcavage

Ep. 246 The Myth of Normal, Understanding Your Trauma, and How to Heal in a Toxic Culture with Dr. Gabor Maté Dec 24, 2022

Today I have the honor of connecting with the renowned speaker and bestselling author Dr. Gabor Maté! Dr. Maté is highly sought-after for his expertise on various topics, including addiction, trauma, stress, and childhood development. He recently wrote a New York Times bestselling book, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture.

For many of us, the concept of trauma is controversial and largely misunderstood. In today’s discussion with Dr. Maté, I am transparent, honest, and open about how I grew up and how my childhood experiences have influenced me throughout my lifetime. We get into the definition of trauma, why trauma is so widespread and misunderstood, the differences between habit and addiction, the impact of a toxic culture and materialism, and the epidemic of loneliness. We discuss the impact of the pandemic, a loss of control, why women are at greater risk of developing autoimmune disorders, and the impact of adverse childhood events. We also speak about what negatively impacts healthy childhood development, multigenerational trauma, and healing through compassionate inquiry.

I hope you will find great value in listening to today’s thought-provoking and insightful podcast!

IN THIS EPISODE YOU WILL LEARN:

Dr. Maté discusses and defines trauma.
The difference between a habit and an addiction.
How do various addictions ( drugs, work, shopping, attention, etc.) differ?
How the loneliness and isolation from childhood trauma get carried into adult life and could lead to illness.
How the social isolation of the pandemic brought some families closer together and drove others further apart.
How materialism ties into trauma, addiction, and the current epidemic of loneliness.
How many of the problems clinicians deal with today result from trauma and disconnection
What studies show about women and autoimmune diseases.
Why do we need to acknowledge the impact of the disparity within our modern-day materialist culture?
What can we do to ensure that our young children develop in a healthy way?
Healing from multigenerational trauma.

Connect with Cynthia Thurlow

• Follow on Twitter, Instagram & LinkedIn

• Check out Cynthia’s website

Connect with Dr. Gabor Maté

On his website
On Facebook, Instagram, Twitter, and YouTube

Dr. Maté’s book, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture, and all his other books are available online and from most bookstores.

Books mentioned:

Hold Onto Your Kids by Dr. Gabor Maté and Gordon Neufeld

Dr. Maté’s book, The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture, is available from most bookstores

Ep. 245 Women's Sexual Health and Longevity with Dr. Amy Killen Dec 17, 2022

I am honored to connect with Dr. Amy Killen today! She is a leading longevity and regenerative physician specializing in “Sex and Skin.” She is also an international speaker, author, educator, mother of three, a should-be rapper, and founder of the Human Optimization Project (HOP).

Having had three kids within two years while also getting up at 3 am to be on time for her 4 am ER shifts made Dr. Killen’s life sleep-deprived, crazy, and stressed. Then, she noticed that many ER patients were coming in with acute problems related to issues similar to her own and realized that she needed to learn a whole new set of tricks and tools if she wanted to help them and herself.

Dr. Killen has positioned herself as the female expert on biohacking, sexual health, and skin health. In this episode, we dive into her medical background and her transition into a longevity and sexual health guru. We discuss longevity, functional and regenerative medicine, ovarian aging, the impact of lifestyle on our sexual health, de-stigmatizing women’s sexual needs and health, microdosing, supplements, and addressing changes in our skin and hair in perimenopause and menopause.

I hope you enjoy listening to my conversation with Dr. Killen as much as I did recording it!

IN THIS EPISODE YOU WILL LEARN:

How Dr. Killen shifted from being an ER doctor to doing what she does today.
Dr. Killen explains why she believes menopause is a disease unto itself.
How the Women’s Health Initiative created fear around taking or prescribing hormones.
Only one in five mammals go through menopause, so why does it happen to humans?
How do diet and lifestyle impact the aging process?
The serious ramifications of environmental toxins.
The importance of de-stigmatizing sex.
The role nitric oxide plays in sexual health.
Dr. Killen discusses various regenerative therapy options for women.
The pros and cons of some new and novel medications and supplements for weight loss and longevity.
Dr. Killen discusses her recently-launched longevity product, HopBox.
Some of the modalities Dr. Killen uses to help middle-aged women improve their skin and hair.

Bio:

Dr. Amy B Killen is a leading longevity and regenerative physician specializing in “Sex and Skin.” In her Utah-based practices, she combines stem cell injections with photobiomodulation, shockwave therapy, bioidentical hormones, peptides, and an old-fashioned healthy lifestyle to give patients unparalleled synergistic regenerative effects for skin, hair, and sexual systems. Dr. Killen is an international speaker, author, educator, mother of three, a should-be rapper, and founder of the Human Optimization Project (HOP).

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Dr. Amy Killen

On her websites: www.dramykillen.com, www.hopbox.life, or www.docereclinics.com

On Facebook, Instagram, and YouTube

Bonus Ep. 244 The Metabolic Effects of Creatine Monohydrate: Its Evidence of Efficacy for Muscle & Brain Health with Scott Emmens and Kara Lazauskas Dec 14, 2022

I am delighted to have Scott Emmens and Kara Lazauskas joining me on the podcast today! Scott is the President of MD Logic, and Kara is a Certified Strength and Conditioning Specialist with a graduate degree in Molecular Muscle Exercise Physiology and a background in Sports Medicine.

Scott’s fascination with fitness began when he was sixteen. He had asthma, and it confused him to see kids more out of shape than he was performing better than him. So he started working out. When he went to college, he developed an obsession with how the human body worked and became an amateur bodybuilder.

Kara is a total badass! Even though she lost her left lung to a benign tumor when she was just three-and-a-half years old, she became a Titan Games competitor. She is also an MMA fighter.

In this episode, Kara, Scott, and I dive into supplements in the sports and performance fields, the rigors of the FDA GMP (Good Manufacturing Process), and the need for quality supplementation. We discuss the value of Creatine Monohydrate, its benefits, some common misconceptions, and age-related changes that impact metabolic health. We discuss how brain metabolism can be supported with Creatine, gender-related differences, how estrogen influences Creatine, and how Creatine can be helpful in reducing the risk of depression and influencing BDNF (brain-derived neurotrophic factor). We also get into the unmatched safety and security standards of MD Logic, my reasons for aligning with them in creating Creatine Monohydrate, and some upcoming discounts for Creatine and melatonin during the holidays.

I sincerely hope you will enjoy listening to today's conversation as much as I did recording it!

IN THIS EPISODE YOU WILL LEARN:

How Kara got to where she is today.
How Scott got into using Creatine to biohack his fitness and health and started MD Logic.
Scott shares some of his concerns about the supplement industry.
Why is Creatine Monohydrate such an important supplement for muscle and brain health?
The benefits of taking a daily dose of Creatine Monohydrate.
How Creatine helps us have better quality sleep and perform better on lower energy.
Why do we need to actively support our musculature throughout our lifetime?
How Creatine helps to prevent sarcopenia and dementia as we age.
How not supplementing with Creatine can impact mood disorders in women.
How Creatine assists in reducing the risk of depression and influencing BDNF.
How being physically active improves brain health and insulin sensitivity and contributes to metabolic health.
What makes the Creatine Monohydrate created through MD Logic different and unique?

Connect with Cynthia Thurlow

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Check out Cynthia’s website
Connect with Scott Emmens on LinkedIn
Connect with Kara Lazauskas on LinkedIn

Ep. 243 Balancing your Hormones and Thyroid Health with Dr. Shawn Tassone Dec 10, 2022

I’m happy to have Dr. Shawn Tassone joining me again today! He was one of our original guests on the podcast back in 2018. (Episode 4) Dr. Tassone is the author of The Hormone Balance Bible, a book I often recommend.

Dr. Tassone is one of my favorite gynecologists! I love following him on social media because he shares information in a very straightforward manner. In this episode, we dive into the impact of the Women’s Health Initiative, the differences between bio-identical and synthetic hormone replacement therapy, contraceptive options for perimenopausal women, and the Essure sterilization procedure. We discuss why so many OB-GYNs and medical professionals get burned out, various options for thyroid health, the basis for The Hormone Balance Bible, and the SHINE protocol. We also get into some of Dr. Tassone’s favorite supplements and those he feels get overused.

I hope you enjoy listening to this podcast with Dr. Tassone as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

The changes Dr. Tassone had to navigate after the Women’s Health Initiative.
How synthetic hormone replacement therapy differs from bio-identical.
Why do synthetic hormones have a higher cancer risk?
The benefits of testosterone for women.
Contraceptive options available for perimenopausal women.
Dr. Tassone’s experiences as a clinician with the Essure sterilization procedure.
Why do so many healthcare professionals get burned out?
The type of thyroid medication Dr. Tassone prefers to prescribe for his patients.
What inspired Dr. Tassone to write his new book, The Hormone Balance Bible?
When do hormone imbalances become a problem?
Dr. Tassone’s favorite supplements.

Connect with Cynthia Thurlow

Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website Connect with Dr. Shawn Tassone
On his website
On Instagram (Appointments: drshawntassone)
Call Dr. Tassone’s office: 512 956029
On Facebook

Documentary mentioned:

The Bleeding Edge

Books mentioned:

Eight Weeks to Optimum Health, by Andrew Weil

Ep. 242 Low-Carb Diet on a Budget and Food Insecurities with Dr. Mark Cucuzzella Dec 03, 2022

I am honored to connect with Dr. Mark Cucuzzella today. He is a Professor from West Virginia University School of Medicine, and a retired Air Force Reserve Lieutenant Colonel who practices Family Medicine and advocates for evidence-based policy and education.

Dr. Cucuzzella has a fascinating background! He spent forty years as a humble yet seriously dedicated athlete, competing in over a hundred marathons and ultra-marathons. In this episode, he shares his perspective on shifting the paradigm to a low-carb diet, the impact of that on metabolic health, needing guideline Centrals for low-carb diets for patients, and hindrances to changing the narrative within the traditional allopathic medical model. We also talk about low-carb on a budget and food insecurity.

I hope you enjoy listening to today’s conversation with Dr. Cucuzzella and find it beneficial. I look forward to reconnecting with him next year for a second podcast! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How the unconventional treatments Dr. Cucuzella received from an innovative orthopaedist motivated him to become a doctor.
How working with obesity in the Air Force led Dr. Cucuzella to understand that nutrition is fundamental to metabolic health.
The significant shifts Dr. Cucuzzella has seen in his patients and himself over the last thirty years.
Why Dr. Cucuzzella focuses on getting people with diabetes off their medications.
The art of deprescribing.
What is MODY?
Some of the barriers to the acceptance of promoting lifestyle management for addressing and treating metabolic disorders.
Why should obesity and food addictions be treated as medical conditions?
Some tips for doing low-carb on a budget.
How to support teenagers to make better food choices.

Bio:

Dr. Mark Cucuzzella is a Professor from West Virginia University School of Medicine and a retired Air Force Reserve Lieutenant Colonel. Mark practices Family Medicine at WVU’s Jefferson Medical Center and directs their Cardiovascular and Stress Testing lab. An advocate for evidence-based policy and education, Mark is a founding member of The Nutrition Coalition, the Low Carb Action Network, The Society of Metabolic Health Practitioners, and The Hypoglycemia Foundation and is a scientific advisor for Diet Doctor.

As an athlete, Mark has competed for 40 years, achieving a streak of 30 consecutive years running a marathon in under 3 hours. He has finished events up to 100 miles. He lives in Shepherdstown, West Virginia, where he owns a small community running store and directs running races and camps for youth and adults. His book “Run For Your Life” summarizes the science and the soul of running, nutrition, and physical activity to help you maintain a vigorous life.

Connect with Cynthia Thurlow

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

Connect with Dr. Mark Cucuzzella

On his website
Run For Your Life (Dr. Cucuzzella’s book)

Recommended books:

Chasing Cupcakes: How One Broke, Fat Girl Transformed Her Life (and How You Can, Too) by Elizabeth Benton

Ep. 241 Mitochondria and the Impact of Hormone Imbalances in Perimenopause and Menopause with Dr. Carrie Jones Nov 26, 2022

I am happy to reconnect with Dr. Carrie Jones today! (She was with me before in Episode 106, in July of 2020.) Dr. Jones is an internationally-recognized speaker, consultant, and educator on the topic of women's health and hormones. She has her Master's in Public Health and was one of the first to become board certified through the American Board of Naturopathic Endocrinology and currently serves on the board.

I like to think of Dr. Jones as the Queen of Hormones! In today’s episode, we dive into common hormone imbalances that occur in perimenopause and menopause. We discuss the difference between healthy and non-healthy mitochondria, the impact of toxins on our hormones, and thyroid function. We talk about the impact of puberty, pregnancy, post-partum, and perimenopause on our immune system. We also get into non-thyroidal illnesses, the role of skeletal muscle, things that no longer serve us in middle age, and why we tend to become more weight loss-resistant with age.

I hope you enjoy listening to my conversation with Dr. Carrie Jones as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Understanding our changing hormones as we approach perimenopause or menopause.
What happens to our mitochondria as we transition to menopause?
Ways to support mitochondrial health.
How hormonal shifts affect thyroid function.
Why do we need to test for the less common autoimmune markers?
Why we may still feel terrible after taking medication for an underactive thyroid.
When to start advocating for additional thyroid testing.
Why is the DUTCH urine test helpful as we approach menopause?
Things, other than medications that may impact the ability to process estrogen properly.
The most popular tests for gut health.
The truth about testosterone.
Why is it essential to have a healthy amount of skeletal muscle as we age?
Three weight loss-resistant issues most people do not know about.

Bio:

Carrie Jones, ND, FABNE, MPH is an internationally recognized speaker, consultant, and educator on the topic of women's health and hormones with over 20 years in the industry. She has her Master’s in Public Health and was one of the first to become board certified through the American Board of Naturopathic Endocrinology and currently serves on the board. She was the Medical Director for the DUTCH Test for several years, and currently, she is the Head of Medical Education at Rupa Health and host of the Root Cause Medicine podcast.

Connect with Cynthia Thurlow

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

Connect with Dr. Carrie Jones

On her website
On Facebook, Instagram, and TikTok

Ep. 240 Fear-Free Keto with Amy Berger Nov 23, 2022

I am honored to reconnect with Amy Berger today! (She was with me before, in Episode 108, in 2020.) Amy has a Master’s degree in human nutrition. She is also a certified nutrition specialist and a US Air Force veteran. She is the author of many books, including a co-authored book with Dr. Eric Westman, called End Your Carb Confusion.

Amy is a wealth of information! She specializes in helping people do “Keto Without the Crazy”, and keeping things sane and simple- a message that is sadly under-represented in our post-pandemic time frame.

Amy joins me today to dive into reducing nutrition-related fear, worry, and anxiety. We speak about food addiction, binge eating, and orthorexia, the emerging trend in medicine of metabolic psychiatry, brain health, blood sugar, different types of fuel substrates, and weight-loss resistance. We also get into bio-hacking gadgets, the scale, and the value of food budgets.

Amy’s YouTube channel is one of my favorites, and her brand and business are full of down-to-earth messaging. I hope you enjoy listening to my conversation with her as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How Amy came up with her methodology of “keto without the crazy”.
What can we do to overcome nutrition-related fear and anxiety?
How Amy helps people navigate food addiction, binge eating, and orthorexia.
The most effective way to overcome metabolic syndrome, obesity, type-2 diabetes, or PCOS.
The importance of understanding the extent to which blood sugar and insulin problems affect cognition and the brain.
How common mental health disorders associated with metabolic health, like depression, anxiety, or bipolar, can be easily corrected by changing one’s diet.
How ketones can help improve mental health and clarity.
Some less common reasons for weight loss resistance.
Why do we sometimes need to step back and slow down?
The pros and cons of bio-hacking devices.
Why it is best not to weigh ourselves every day.
Nutrients essential for mitochondrial health.

Bio:

Amy Berger, MS, CNS, is a U.S. Air Force veteran and Certified Nutrition Specialist who helps people do “Keto Without the Crazy.”™ She writes about a wide range of health and nutrition-related topics, such as insulin, weight loss, diabetes, Alzheimer's disease, thyroid function, and more. She has presented internationally on these issues and is the author of The Alzheimer's Antidote, The Stall Slayer,and co-author of End Your Carb Confusion, written with Eric Westman, MD. She is the Lead Nutritionist for Adapt Your Life Academy, where she helps create course content and coaches people through implementing low-carb keto diets safely and effectively.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Amy Berger

On her website

Episode 108 with Amy Berger

Consultations

Online courses: www.adaptyourlifeacademy.com

Ep. 239 Brain Energy: A New Way to Look at Mental and Metabolic Health with Dr. Chris Palmer Nov 19, 2022

I am honored to connect with Dr. Chris Palmer today! He is a psychiatrist and researcher working at the interface of metabolism and mental health.

Mental illness can devastate lives! Some members of Dr. Palmer’s family struggled with serious mental health issues, and his mother’s experience with the mental health system impacted him deeply. He found the system incompetent and ineffective, and many mental health clinicians were distant, aloof, and snobbish.

In this episode, he shares his background and explains how a patient changed his career trajectory in 2016. We dive into the connection between mental disorders and metabolic disease, the traditional focus of psychiatry, the value of low-carb and ketogenic diets, the role of mitochondria, and mitochondrial dysfunction. We also get into intergenerational transmission of trauma and the importance of sleep, and Dr. Palmer discusses his new definition of mental health.

Looking at mental health through a metabolic health lens makes so much sense! I believe that Dr. Palmer’s new book will be an incredible resource for clinicians, their patients, and their patient's families. Tune in to hear what he says about the link between metabolic disorders and mental health issues.

IN THIS EPISODE YOU WILL LEARN:

The traditional methodology used to address and treat psychiatric illnesses when Dr. Palmer started in the mental health field.
The serendipitous way in which medications for mental problems got developed.
Why are most psycho-therapies and treatments ineffective for treating chronic PTSD and depression, and personality disorders?
Why mental disorders are currently the leading cause of disability on the planet.
How an experience with a patient-led Dr. Palmer to understand the connection between metabolic health and mental health.
The connections that contributed to the miraculous changes Dr. Palmer's patient experienced.
How does the ketogenic diet affect the body and brain?
The role of the mitochondria in the body and how they contribute to mental health.
The impact of intergenerational trauma.
How intergenerational trauma could show up as mental health issues in future generations.
The interplay between sleep and mental health.
Dr. Palmer gives an overview of his new definition of mental health.

Bio: Dr. Chris Palmer

Dr. Chris Palmer is a psychiatrist and researcher working at the interface of metabolism and mental health. He is the Director of the Department of Postgraduate and Continuing Education at McLean Hospital and an Assistant Professor of Psychiatry at Harvard Medical School. For over 25 years, he has held leadership roles in psychiatric education, conducted research, and worked with people who have treatment-resistant mental illnesses. He has been pioneering the use of the medical ketogenic diet in the treatment of psychiatric disorders - conducting research in this area, treating patients, writing, and speaking around the world on this topic. More broadly, he is interested in the roles of metabolism and metabolic interventions on brain health.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Dr. Chris Palmer

On his website
Go to www.brainenergy.com to get involved with Dr. Palmer’s new approach to mental health and learn more about his book.
On Facebook, Instagram, and Twitter

Ep. 238 Eat Like A Human: What Should We Eat? with Dr. Bill Schindler Nov 12, 2022

I’m excited to connect with Dr. Bill Schindler today! He is the author of Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health. He is also an internationally known archaeologist, primitive technologist, chef, and co-founder of Modern Stone Age Kitchen.

Dr. Schindler is all about helping people understand ancestral approaches to maximizing safety, nutrient density, and bioavailability. In this episode, we dive into his background and discuss what we should eat, milestones related to ancestral health perspectives, nutrient density, bioavailability, and how technology has impacted how we eat today. We also discuss plant toxins, organ meats, dairy, bug protein, and more.

I loved Dr. Schindler’s book, Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health, so do check it out! I hope you enjoy listening to our fascinating conversation. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Schindler went from being a wrestler to having an evolutionary perspective on food, how we interact with it, and living a paleolithic lifestyle.
How important evolutionary milestones have impacted the way most people eat.
Most of us have become severely disconnected from our food system.
What plant toxins do to our bodies, and what we can do to make them less toxic so that we can consume them safely
The biggest problem with oxalates.
Changes that have occurred that may contribute to people becoming intolerant to dairy.
What is the difference between raw milk and pasteurized and homogenized milk?
How to get the maximum nutrition most safely from dairy.
Ways to prepare organ meats and offal to make them more appetizing.
We can benefit from including insects in our diet.
Dr. Schindler explains what he and his family are doing at the Modern Stone Age Kitchen.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Dr. Bill Schindler

On his websites: www.eatlikeahuman.com or www.modernstoneagekitchen.com
The Eastern Shore Food Lab Non-profit
Follow Dr. Schindler online: @Dr. Bill Schindler and @Modern Stone Age Kitchen

Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health is available in print, audio, or digital from any major online book supplier. Or order a signed copy from Dr. Schindler’s website.

Ep. 237 Perimenopause and Menopause: What You Didn't Know with Dr. Felice Gersh Nov 05, 2022

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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

Connect with Dr. Felice Gersh

On her website: Integrative Medical Group of Irvine
On Instagram

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

Episode 221 on PCOS with Dr. Felice Gersh

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

Ep. 236 Keto Code: Unlocking Mitochondrial Health with Dr. Steven Gundry Oct 29, 2022

It was an honor to connect with the prolific Dr. Steven Gundry today! Dr. Gundry is one of the world’s top cardiothoracic surgeons and a pioneer in nutrition. He hosts the top-rated health show, The Dr. Gundry Podcast, and is the medical director at The International Heart and Lung Institute Center for Restorative Medicine.

At the height of his career as a famous heart surgeon, Dr. Gundry resigned from his position and set up a clinic to teach people how to eat to improve their health and longevity. He talks about his background and dives into how one of his patients impacted the trajectory of his second career. We discuss mitochondria, the value of MCT oil, ketones, mito-genesis, mitochondrial uncoupling, anti-nutrients, and nutrition.

I hope you enjoy listening to today’s fascinating discussion with Dr. Steven Gundry! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

What prompted Dr. Gundry to shift from cardiovascular surgery to doing what he does today?
Dr. Gundry talks about mitochondria and their purpose.
How to support mitochondrial health.
Dr. Gundry explains the purpose of ketones.
What is mito-genesis?
Things that can help uncouple mitochondria.
Why is it important to have your fasting insulin checked?
Why is MCT (Medium Chain Triglyceride) oil unique when compared to other healthy fats?
Why ketones are not a super fuel.
Why it is important to make slow and incremental dietary changes for sustained weight loss.
Dr. Gundry dives into DNP and the benefits of consuming polyphenols.
The problem with oats.

Bio:

Dr. Steven Gundry is one of the world’s top cardiothoracic surgeons and a pioneer in nutrition. He is the founder of Gundry MD, a line of wellness products and supplements, hosts the top-rated health show, The Dr. Gundry Podcast, and is medical director at The International Heart and Lung Institute Center for Restorative Medicine. He has spent the last two decades studying the microbiome and now helps patients use diet and nutrition as a key form of treatment. He is the author of many New York Times bestselling books, including The Plant Paradox, The Plant Paradox Cookbook, The Longevity Paradox: How to Die Young at a Ripe Old Age, and The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone. He recently released USA Today's national bestseller, Unlocking the Keto Code, which offers a revolutionary take on the keto diet that debunks common myths and shows readers how to reap the rewards of keto with less restriction.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Dr. Steven Gundry

On his websiteOn Facebook or Gundry MD
Instagram: @drstevengundry or @gundrymd
Twitter: @DrGundry
The Dr. Gundry Podcast

Ep. 235 The Impact of Nutrient Density and Why it Matters Oct 22, 2022

I am delighted to connect with Chris Kresser today! Chris is the co-founder of the California Center for Functional Medicine, the founder of Kresser Institute, the host of the top-ranked health podcast Revolution Health Radio, and the New York Times best-selling author of The Paleo Cure and Unconventional Medicine.

Chris is as gracious in person as he is online! I have been following him for years and feel honored to have him joining me on the show today! He shares his background, and we dive into bio-individuality and functional medicine. We talk about changes to the nutrient density of food, why the RDA is inadequate, why synthetic nutrients are not beneficial, genetics, how mindset affects our health, and measurable ways to improve neuroplasticity. We also discuss his new supplement line, Adapt Naturals.

I hope you will enjoy listening to today’s information-packed conversation with Chris Kresser as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How Chris’s journey to health led him to where he is today.
How has his approach to bio-individuality and personalized medicine changed over the last ten years?
Chris explains why it is hard to do research studies on functional medicine treatment.
Chris dives into his current focus on the nutrition spectrum.
Solving people’s nutritional problems is usually pretty straightforward and could have a massive impact on the burden of chronic disease.
How modern-day changes have decreased the nutrient density of our food.
How chronic disease and environmental toxins impact our ability to absorb nutrients.
Why has the US government failed to update the RDA to meet the current research on our daily nutritional requirements?
Chris talks about nutrient synergy and shares his thoughts on synthetic vitamins.
What is neuroplasticity, and how can it be measurably improved by a shift in mindset?
What makes Adapt Naturals unique in the supplement space?

Bio:

Chris Kresser M.S., L.Ac. is the co-founder of the California Center for Functional Medicine, the founder of Kresser Institute, the host of the top-ranked health podcast Revolution Health Radio, the creator of ChrisKresser.com, and the New York Times best-selling author of The Paleo Cure and Unconventional Medicine.

He is one of the most respected clinicians and educators in the fields of Functional Medicine and ancestral health and has trained over 2,000 clinicians and health coaches from >50 countries in his unique approach. Chris was named one of the 100 most influential people in health and fitness by Greatist.com and has appeared as a featured guest on Dr. Oz, Time, The Atlantic, NPR, Fox & Friends, and other national media outlets. He has recently launched Adapt Naturals, a supplement line designed to add back in what the modern world has squeezed out and help people perform and feel their best.

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Check out Cynthia’s website

Connect with Chris Kresser

On his websites: www.chriskresser.com or www.adaptnaturals.com (Chris spoke about the Core Plus Bundle)
On Facebook
On Instagram
On Twitter
On YouTube

Ep. 234 Metabolic Longevity and Vitamin E with Dr. Barrie Tan Oct 15, 2022

I am honored to connect with Dr. Barrie Tan today! Dr. Tan has a PH.D. in biochemistry. He is a vitamin E expert focusing on lipid-soluble nutrients that impact chronic disease.

Dr. Tan was trained as a chemist and a biochemist. His interest in keeping fat stable led to his discovery of annatto, which led to him becoming an expert in vitamin E. In this episode, we dive into vitamin E and its role in the antioxidant protection of lipids and fats. We talk about Dr. Barrie’s discovery of annatto, discuss tocotrienols, and get into their impact on cholesterol, metabolic and bone health, and cancer. We also briefly discuss GG (geranylgeraniol).

My discussion with Dr. Tan has changed my entire perspective on the metabolic and bone health needs relevant to this specific variant of vitamin E! I hope that you will love it as much as I did! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Why does Dr. Tan care most about the antioxidant that protects the lipids and fat?
Dr. Tan discusses how different types of vitamin E differ from tocotrienols.
Dr. Tan talks about his discovery of tocotrienols in the Annatto plant in South America.
Why can’t we get sufficient tocotrienols from our food?
The benefits of tocotrienols.
Tocotrienols worked consistently in clinical studies done on chronic conditions like metabolic syndrome, insulin resistance, and osteopenia.
Dr. Tan discusses his research on tocotrienols.
How do tocotrienols impact weight loss and fatty liver?
The impact of tocotrienols on bone health.
What is GG, and why is it important for bone health?

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Dr. Barrie Tan

On his website
On Instagram
On Facebook
On LinkedIn

To download your free copy of Dr. Tan’s book, The Truth about Vitamin E, Go to www.barrietan.com/book and use the code Everyday Wellness Podcast.

Dr. Tan’s Massachussets-based company is called American River Nutrition. Search for buying tocotrienol to get a list of all the companies selling it.

Ep. 233 How to Optimize Your Hormones & Metabolism For Vitality Oct 08, 2022

I am excited to interview Dr. Kyle Gillett today! He is an integrative and precision medicine physician who focuses on bio-individuality. He is active in obesity medicine and hormonal methodologies. His approach is evidence-based, and it involves shared decision-making.

As a physician, Dr. Gillett wanted to treat people holistically. Hormone pathologies, menopause, and metabolic syndrome are common, so he decided to become proficient in those areas to serve his patients in the best way possible.

Dr. Gillett and I dive into his background, his six pillars of health, the value of evidence-based medicine, how our modern-day lifestyles impact our hormonal health, nutritional dogma, and the importance of sleep. We discuss adrenopause, perimenopause, menopause, changes in body composition, and broken metabolisms. We also talk about weight loss resistance, lab work, muscle-centric medicine, and valuable supplements.

I’ve waited months to interview Dr. Kyle Gillett! I hope you enjoy listening to today’s conversation with him! Stay tuned to learn about hormones, weight-loss resistance, and more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Gillett dives into his 6 pillars of health.
How our modern-day lifestyles impact our hormonal health.
What is food intelligence?
Dr. Gillett unpacks the concept of evidence-based medicine.
How providers can prevent a breakdown of the patient-provider relationship.
The challenges women tend to face in menopause.
How Dr. Gillett helps women cope with changes in their body composition.
What happens in our bodies when we are stressed or lack sleep?
What is adrenopause?
The benefits and effects of using melatonin.
Dr. Gillett’s take on oral contraceptives and HRT.
How Dr. Gillett addresses a broken metabolism.

Bio:

Kyle Gillett MD:

University of Kansas School of Medicine.

Dual board Certified Obesity Medicine and Family Medicine.

An undergraduate dual major in Critical Thinking and Biology.

Dr. Gillett enjoys providing holistic individualized care to his patients. His practice includes preventative medicine, aesthetics, sports medicine, hormone optimization, obstetrics and infertility, integrative medicine, and precision medicine including genomics. He believes that each human is a unique creation that requires attention to their body, mind, and soul. He uses shared decision-making and an evidence-based approach. He firmly believes “food is medicine” and “exercise is medicine”. Dr. Gillett describes the “7 pillars of health”: exercise, diet, sleep, stress, social, sunlight, and spirit. These are more powerful than any medication or supplement. He enjoys spending time outdoors on the farm with his wife, two sons, and two wolfhounds.

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Check out Cynthia’s website

Connect with Dr. Kyle Gillett

On Instagram
On all social media platforms: Gillett Health

Ep. 232 The Genius Foods You Need For Mental Health & Cognition Oct 01, 2022

I am honored to connect with Max Lugavere today! Max is a top health podcaster, wellness journalist, filmmaker, and author. He wrote one of my favorite books, The New York Timesbestseller Genius Foods, andearlier this year, he wrote The Wall Street Journalbestseller Genius Kitchen.

Max has been passionate about nutrition, supplementation, and fitness for as long as he can remember. In this episode, we dive into his background and how he developed an interest in brain optimization and cognition. We speak about non-modifiable and modifiable risk factors, the Food Compass nutrient profiling system, and outdated non-scientific nutritional guidelines. We discuss dogmatism in nutrition, the influence of the processed food industry, how our food has changed, and seed oils. Max shares some of his favorite Genius foods, and we also get into the value of sleep and much more.

I hope you enjoy listening to today’s interesting and informative discussion with Max Lugavere as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Max tells the story of his mother's neuro-degenerative condition and how that sparked his interest in sharing research and scientific information with the lay public.
Max discusses the modifiable and non-modifiable risk factors that could influence your brain health.
The Food Compass data and American dietary guidelines are inherently flawed and skewed towards the processed food industry. Max dives into why that is so and discusses various related concerns.
As consumers, we need to do the necessary work to make healthy food choices for ourselves.
Max talks about dogmatism in the nutrition space and explains why we need to be willing to challenge our beliefs and assumptions about food.
What made our society fall so far off the rails around nutrition?
Eliminating seed oils from your diet is one of the best things you can do to improve your health.
Max discusses the Nova food profiling system and shares some frightening statistics related to the consumption of ultra-processed foods.
Our bodies respond differently to nutrients if they are removed from the food matrix.
Fraud derailed the research on Alzheimer’s disease for almost two decades.
Max shares his favorite Genius foods and discusses the best things we can do for brain health.
Max strives to keep his protein levels up when traveling.
How does sleep relate to brain health and impact cognitive function?
Max talks about his new book, Genius Kitchen. It is available from any bookstore.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Max Lugavere

On Instagram (@maxlugavere)
The Genius Life

Books mentioned:

The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet by Nina Teicholz

Bonus Ep. 231 Organ Meats & The Illusion of Health with Chef James Barry Sep 28, 2022

I’m delighted to connect and have a discussion with James Barry today! James is a private chef who has launched an amazing product called Pluck, an organ-based seasoning I have been using for the last several years. James is also co-author of the recipes in Dr. Alejandro Junger’s book Clean 7.

James has always enjoyed working with food! Recently, he realized that cooking is his way of expressing love! In this episode, we dive into his background and passion for cooking. We discuss dogma, the illusion of health, the psychology of food, farm subsidies, orthorexia, phobias, manifestation, and alignment. We get into food privilege, the lack of transparency in the processed food industry, the health benefits of eating organ meats, and hurdles to consuming organ meats. We also talk about how Pottenger’s Cats and indigenous cultures have influenced him and how Pluck can be a gateway to organ meat consumption.

I hope you will enjoy listening to today’s discussion with James Barry as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

James was a picky eater until he went to culinary school in his thirties.
The wonderful things that happened after James aligned with his mission and purpose in life.
How to work manifestation into your mindset and methodology.
How does dogmatism influence people’s food choices?
How the lack of transparency in the processed food industry influences people’s mindsets and health.
How to make more intuitive and conscious food choices.
Some of the food challenges James has experienced with his clients.
If you are unable to moderate something in your diet, eliminate it.
Learn to honor yourself.
Overcoming the hurdles to eating organ meats.
The benefits of including organ meats in your diet.
James explains how he makes Pluck and shares his favorite ways of using it.

Connect with Cynthia Thurlow

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

Connect with James Barry

On his website
On Facebook, Eat Pluck on Instagram, Chef James Barry on Instagram, Twitter, and Pinterest

Books mentioned:

Pottenger's Cats: A Study in Nutrition by Francis Marion Pottenger Jr.

Salt Sugar Fat by Michael Moss

Ep. 230 All the Things You Want to Ask Your Doctor About Vaginal and Pelvic Health, but Are Afraid to Ask Sep 24, 2022

I’m delighted to have the honor of connecting with Dr. Betsy Greenleaf today! She’s a premier women’s health expert and bestselling author specializing in female pelvic medicine and reconstructive surgery. She is the first female in the United States to have become board-certified in urogynecology.

In med school, Dr. Betsy started specializing in general surgery. She soon realized that there was no emotional connection with the patients, so she changed to OB-GYN.

In this episode, I ask her the questions that many listeners have asked me privately. Dr. Betsy talks about her background in surgery, and we dive into the vaginal and gut microbiome, urinary incontinence, risk factors, chronic urinary tract infections, interstitial cystitis, uterine prolapse, vulvovaginal conditions, and various changes that occur in perimenopause and menopause. We also discuss the impact of the Women’s Health Initiative and therapies in addressing all of these issues.

I hope you will enjoy this conversation! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How Dr. Betsy got into urogynecology.
Some of the common issues women go to see Dr. Betsy for.
What sets women up for pelvic floor issues?
How and when to do kegel exercises.
What pelvic atrophy is and how to avoid developing it.
Why women need to be diligent about emptying their bladders.
What is interstitial cystitis, and what makes people susceptible to it?
How the loss of estrogen impacts the vagina.
Changes that occur in the vulva as women age.
Dr. Betsy shares her take on the Women’s Health Initiative and hormone replacement.
The problem with propylene glycol.
Proactive ways to address conditions like painful intercourse, lichen sclerosis, vulvodynia, and rectal itching.
The testing Dr. Betsy prefers for the gut microbiome.
How is the vagina connected to the brain?

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Dr. Betsy Greenleaf

Ep. 229 Ways to Reduce Anxiety and Better Understand your Brain and Body Sep 17, 2022

I had the honor of connecting with Dr. Ellen Vora today. She is a board-certified psychiatrist, acupuncturist, and yoga teacher. She is also the author of the best-selling book The Anatomy of Anxiety, which is one of my go-to resources on mental health.

Dr. Vora takes a functional medicine approach to mental health, considering the whole person and addressing the imbalance at the root.

In this episode, Dr. Vora and I dive into some ongoing real-world issues from the perspective of a mental health provider. We talk about some of the limits of traditional modalities, the impact of the pandemic, and the ensuing collective trauma. We discuss the root causes of substance abuse, promiscuity, alcohol, the avoidance of uncomfortable feelings, and resiliency. We discuss the physiology of the brain and gut and how they pertain to food addictions. We speak about gender differences with an emphasis on the impact of synthetic oral contraceptives on inflammation, micronutrient depletion, changes in the gut microbiome, and libido. We also talk about changes that occur in the body during perimenopause and menopause.

I loved having this discussion with Dr. Vora! You can follow her on social media and check out her book, The Anatomy of Anxiety!

Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

As a society, we have experienced a lot of stress and loss recently. Dr. Vora discusses the themes she observed with her patients and loved ones over the last two years.
Dr. Vora describes the two extremes she noticed in parents during the pandemic.
How should parents deal with their feelings in front of their kids in difficult times like the pandemic?
Ways to cultivate and support resilience.
Dr. Vora explains what happens when we fail to process or articulate our feelings or avoid uncomfortable feelings.
Addiction in adults is often a way to self-soothe or seek comfort.
At times, parents should step back and allow their children to process and work through their problems.
Sometimes, the big feelings people experience are physiological and avoidable.
How do blood sugar dysregulation and hypoglycemia or high blood sugar and insulin resistance impact our feelings and behavior?
How gut health pertains to our brain and anxiety.
Why do we crave gluten and dairy?
Blood sugar is critical to the functioning of the brain.
Finding a balance between food addictions and orthorexia.
The impact of synthetic hormones on our physiology and our mental and emotional health.
Coping with the profound changes that occur in the body during perimenopause and menopause.

Connect with Cynthia Thurlow

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

Connect with Dr. Ellen Vora

On her website
On social media: @ellenvoramd

Get Dr. Vora’s book, The Anatomy of Anxiety

Books mentioned:

Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive by Marc Brackett

Atlas of the Heart by Brene Brown

Ep. 228 Longevity, Fitness & Metabolic Flexibility with Brad Kearns Sep 10, 2022

I am delighted to connect with Brad Kearns today! Brad is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 ranked USA high jumper, and a former US national champion and triathlete. He hosts the B.rad podcast covering healthy living, peak performance, and personal growth.

Brad has always had high standards and a competitive edge that he never wants to let go of, especially as he ages. In this episode, we define fitness and dive into the cultural programming within the western medicine mindset. We talk about avoiding overtraining or training when we are stressed or sick, stress hormones, and the importance of having an ancestral health perspective on your physical activity. We also spoke about nutritional dogma, nutritional philosophies, critical thinking, and more.

I hope you enjoy listening to today’s conversation with Brad Kearns as much as I did recording it! Stay tuned to learn how to pursue peak performance with passion throughout your life!

IN THIS EPISODE YOU WILL LEARN:

The importance of preserving functional lean muscle mass throughout life for longevity.
How to improve your level of fitness in a healthy and stress-free manner as you age.
Fitness does not have to be an ordeal that involves struggling and suffering.
The benefits of sprinkling opportunities to be more active into your daily routine rather than going to extremes and pushing yourself too hard.
What happens to your metabolic and hormonal processes when you over-exert yourself physically?
Brad shares a formula to work out your heart rate limit for aerobic activities.
How to change your mentality and become more peppy and active throughout the day.
How to do more appropriate high-intensity workouts.
What happens to your body when you go too hard for too long?
Overcoming patterns of over-exercising, over-fasting, and avoiding certain macros.
Brad discusses his nutritional evolution over the last ten to fifteen years, shares his personal alternative to fasting, and talks about his Carnivore Scores Chart.
How to maintain optimum metabolic health and avoid losing muscle mass as you get older.

Bio:

Brad Kearns is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 ranked USA age 55-59 high jumper and former US national champion, and #3 world-ranked professional triathlete. He hosts the B.rad podcast covering healthy living, peak performance, and personal growth with his carefree style and lively sense of humor.

Brad has written over twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker, retreat host, and host of numerous online multimedia educational courses at BradKearns.com. In 2017, The Keto Reset Diet (co-authored with Mark Sisson) became New York Times bestseller, and #1 ranked overall bestselling book on amazon.com for two days.

Brad's main message is to encourage the pursuit of peak performance with passion throughout life. He promotes the importance of performing a daily morning exercise routine for a natural energy boost, improved strength, mobility, and flexibility, and better focus and discipline in all areas of life.

Connect with Cynthia Thurlow

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

Connect with Brad Kearns

On the B.rad podcast
On his website

Resources:

Jay Feldman’s The Energy Balance Podcast

Mark Sisson’s Primal Essential Movements on YouTube

Books mentioned:

Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine by Robert. H. Lustig

The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever by Mark Sisson

Ep. 227 The Upgrade: A Unique Perspective on Perimenopause and Menopause with Dr. Louann Brizendine Sep 03, 2022

I was happy to connect with Dr. Louann Brizendine today! She is the founder of the Women’s Mood and Hormone Clinic at UCSF. She completed her degree in Neurobiology at UC Berkeley, graduated from Yale School of Medicine, and did her internship and residency at Harvard Medical School. She also served on both the faculties of Harvard University and the University of California at San Francisco. Dr. Brizendine founded the Women’s Mood and Hormone Clinic at UCSF. Her New York Times bestseller, The Female Brain, and its follow-up, The Male Brain, continue to be read around the world.

Today, we dive deeply into her new book, The Upgrade: How the Female Brain Gets Stronger and Better in Midlife and Beyond, which was released in April 2022.

IN THIS EPISODE YOU WILL LEARN:

The transition and the upgrade stage of life explained
Celebrating the transitional time of life and not fearing it
How hormones help guide behavior
Transition Stages 1,2,3 and what they mean
Then onward to the 3 stages of "The Upgrade"
Estrogen fluctuations that affect sleep
Be aware of caffeine in your food and drinks and how it may affect your sleep.
If you are having a problem staying asleep, you may want to cut back on alcohol or drink it earlier in the day.
The Women’s Health Initiative - (almost 20 years ago) disastrous misinterpretations and negative implications it caused by instilling fear in women to not use Estrogen - including osteoporosis, brain fog, anxiety, and sleep disruptions
Hormone Replacement Therapy - now viewed as a positive and much-needed step in women’s health
Women between the ages of 40-50 should get a bone density scan as one of the determining factors of whether or not to begin hormone replacement therapy.
Dr. Brizendine suggests that women should not be fearful of using therapies today to help balance hormones.
Cynthia discusses the loss of cognition later in life as another correlative symptom of not receiving needed hormones.
Dr. Brizendine advocates doing your own research regarding HRT and not depending only on information from major pharmaceutical companies.
Cynthia and Dr. Brizendine discuss the importance of keeping an open mind when it comes to synthetic hormones because of the good they can do.
If you are not well and do not feel like you can go on, please, immediately, seek out a doctor who can prescribe medications or hormones to help your particular and unique situation. Be your best and do not suffer in silence any longer.
Cynthia says the transitional time of life should and can be a very good time in your life.
Consider reading Dr. Brizendine’s book(s) to learn more and to keep it as a valuable resource.

Connect with Cynthia Thurlow

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

Connect with Dr. Brizendine

Dr. Louann Brizendine’s Book

Resource Mentioned

NAMS - North American Menopause Website

Ep. 226 The Ultimate Superfoods: Spirulina and Algae with Catharine Arnston Aug 27, 2022

Today, I am honored to connect with Catharine Arnston, the Founder, CEO, and Chief Scientific Officer of ENERGYbits.

I was fortunate to have had the opportunity to meet Catharine in person this past July at KetoCon in Austin. Much of her work focuses on optimizing mitochondrial function and recognizing that mitochondria are pivotal to our metabolism, longevity, brain and gut health, sleep, digestion, and almost everything else.

In our conversation, we dive into what got Catharine passionate about algae. We speak about her transition from a corporate economic development role into a budding entrepreneur, the distinctions between micro and macroalgae, and the more than 100,000 studies that have been done- especially in Asia, that show algae are of the most alkaline and nutrient-dense foods available. We differentiate between spirulina and chlorella and explain their roles in our mitochondrial health. We also discuss how our stressful lifestyles impact our cellular health and talk about autophagy, red light therapy, immune function, and more.

I hope you enjoy today’s eye-opening discussion about the value of consuming microalgae daily. Stay tuned to find out what microalgae are and what they do to keep you healthy!

IN THIS EPISODE YOU WILL LEARN:

How an issue with her sister’s health resulted in Catharine becoming passionate about algae as a food source.
Algae is a food, not a supplement.
How do macroalgae differ from algae?
Spirulina and chlorella are grown as fresh-water crops. So they contain no iodine. They also have no lectins or oxalates.
Catharine explains why algae are some of the most nutrient-dense foods available.
Why are algae critical for maintaining mitochondrial health?
Consuming microalgae every day means you do not have to deteriorate as you age.
What makes spirulina’s absorption rate so high?
The health benefits of consuming chlorella.
Catherine explains how spirulina and chlorella differ and work together synergistically.
How does chlorella differ from activated charcoal?
What are the benefits of having chlorophyll in your body when exposed to red light?
Catharine unpacks the immune-supportive aspects of spirulina and chlorella.
Spirulina and chlorella are keto-friendly, can be used when fasting intermittently, and are safe for people with diabetes.

Connect with Cynthia Thurlow

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

Connect with Dr. Catharine Arnston

On her website (Use the 20% discount code: CYNTHIATHURLOW
On Facebook
On Instagram (@energybits)
On Twitter (@energybits)

Resources:

Why Algae is a Food, Not a Supplement Article

Algae Article

Chlorophyll Article

Collagen Article

Bonus Ep 225 Gut Health and Autoimmunity with Margaret Floyd Barry Aug 24, 2022

I am delighted to have Margaret Floyd Barry joining me today! Margaret is a highly sought-after expert clinician, author, and educator in the field of functional nutrition.

It is in our listeners’ best interest to learn more about gut health and the gut microbiome because middle-aged women often develop health issues without realizing that they are related to their gut not being as healthy as before.

Margaret became interested in understanding the connection between food and health because she witnessed her mother suffering from Lupus and rheumatoid arthritis. In this episode, we dive into her mother’s medical miracle, how our modern-day lifestyles impact our gut health, and the physical effects of inflammatory foods. We share some strategies for elimination diets and explain why gluten and dairy are particularly unhealthy for the digestive system. We also get into common dietary misconceptions, testing for gut health, five areas for gut healing, strategies for eliminating seed oil, the benefits of grass-fed meat, and reducing exposure to toxins.

I hope you will gain from this podcast and enjoy listening to it as much as I did recording it. Stay tuned to find out all you need to know about overcoming autoimmune issues and maintaining optimum gut health!

IN THIS EPISODE YOU WILL LEARN:

Margaret discusses what prompted her to change lanes and learn about functional nutrition.
Margaret explains the fundamentals of what happens in the autoimmune disease process.
How do our modern-day lifestyles make us susceptible to autoimmune disorders?
A good starting point for overcoming autoimmune problems is addressing the diet and healing the gut.
Margaret unpacks the inflammatory process.
Which foods are the most inflammatory and problematic?
A leaky gut is a gateway to many different health issues.
Testing is the best way to find out what is triggering the inflammatory process in your body.
Digestive distress is often associated with gluten and dairy.
Why is gluten problematic, and how does it impact the body?
Why is dairy so alluring and addictive?
It is vital to incorporate transition foods in the process of eliminating unhealthy foods from your diet.
Margaret talks about the test she recommends for people starting to heal their gut.
Maintaining hormonal balance is critical when addressing gut issues.
The five areas Margaret focuses on for gut healing.
Margaret debunks three common dietary misconceptions.

Connect with Cynthia Thurlow

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

Connect with Margaret Floyd Barry

On her website
On Instagram
If you are a health practitioner, go to www.restorativewellnesssolutions.com (There is also a Find a Practitioner page if you are looking for a practitioner.)

Books mentioned:

Sacred Cow: The Case for (Better) Meat: Why Well-Raised Meat Is Good for You and Good for the Planet by Diana Rodgers and Robb Wolf

Previous Episodes Mentioned:

Robb Wolfe (2021)

Dr. Cate Shanahan

Jeffrey Smith

Ep. 224 The Fascinating Connection Between Melatonin, Inflammation, Infections and Mitochondrial Health with Dr. John Lieurance Aug 20, 2022

Today, I’m happy to welcome Dr. John Lieurance as my guest! Dr. Lieurance is a doctor of chiropractic and naturopathic medicine and the author of Melatonin: Miracle Molecule (Melatoninbook.com).

Melatonin is a very misunderstood hormone that is astonishingly impactful. It has profound, significant, and far-reaching effects that go all the way to the cellular level. Most of us are shocked to hear the story of the connection between melatonin, inflammation, infections, and mitochondrial health and discover that much of what we do in our modern-day lives harms our melatonin production.

In this episode, Dr. Lieurance and I dive into the role of melatonin plays in stress protection, anti-aging, and brain function. We talk about hormesis, discuss what depletes melatonin, and explain why those who are sympathetic dominant in our modern-day lifestyles need to be highly attuned to this crucial hormone. We get into the role of sleep, the role of deep sleep in brain health, autophagy, and autoimmunity. We touch on the gut microbiome and explain why specific populations, including shift workers, should be concerned about supporting melatonin secretion. We also discuss the role of SandMan and other products Dr. Lieurance created, including Fast Track Fast, which contains Nad, Methylene Blue, and other senolytic products.

IN THIS EPISODE YOU WILL LEARN:

Dr. Lieurance explains the connection between the body’s adaptation response to stressors and disease.
What part does melatonin play in how the mitochondria in our cells respond to inflammation?
Repleting lost reserves of melatonin can be helpful, provided you make some lifestyle changes.
Dr. Lieurance explains the difference between pineal melatonin and extra-pineal melatonin.
Key things that cause disease in our modern civilization.
Dr. Lieurance explains why he refers to melatonin as “the ultimate resilience molecule” and recommends supplementing it later in life.
Studies have proven that melatonin supplementation is non-toxic. (Using a high-quality product is vital, however.)
Getting enough sleep is crucial for good health.
Dr. Lieurance discusses the glymphatic system, what it does, and various things that could affect it.
Dr. Lieurance talks about his Fast Track Fasting program.
Why should you take melatonin after a fast?
How does melatonin benefit the gut microbiome?
Dr. Lieurance explains the effectiveness of suppositories as a delivery system for melatonin supplementation.
What can shift workers do to support their bodies and prevent metabolic disease?
Some changes you can make to your home and bedroom to protect your sleep.
Taking melatonin internally and externally is an effective hack for healthy skin.

Bio:

Dr. John A. Lieurance is a Doctor of Chiropractic, Naturopath (no license in FL), Registered Medical Assistant, and Performs Musculoskeletal Ultrasound. He has practiced in Sarasota for 24 years. Dr. Lieurance is a regular guest on many media outlets, has been on the Documentary “Pain Revealed”, and is a contributor for both ABC 7 news, and SNN news, as well as on popular podcasts like Ben Greenfield Fitness and CellTV with Dr. Dan Pompa. Dr. Lieurance is the developer of Functional Cranial Release and teaches, as well as certifies, these methods to doctors around the world. He is the author of Melatonin: Miracle Molecule see Melatoninbook.com.

Connect with Cynthia Thurlow

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

Connect with Dr. John Lieurance

On his website: MitoZen Scientific or Advanced Rejuvenation
Instagram: Dr John Lieurance (@doctormitozen) • Instagram photos and videos
Dr. John Lieurance’s book, Melatonin: Miracle Molecule
SandMan™ Glutathione & Melatonin Bullet) Monthly Subscription (For 5% off, use code Cynthia.)
Fast Track Fasting program
John Lieurance | Facebook
Instagram:Dr John Lieurance (@doctormitozen)

Ep. 223 Why Natural/Biodynamic Matters When it Comes to Alcohol with Todd White Aug 13, 2022

I was happy to connect with Todd White today! Todd is the founder of Dry Farm Wines, a company from which I have frequently sent gifts from to friends and family over the last few years.

Todd has always taken his health and fitness seriously. He is a wine lover, but it used to make him feel bad. Looking for low-alcohol wine led him to accidentally discover natural wines via the natural wine revolution, which was starting to happen in France at the time.

Todd and I dive deep into the differences between conventional and biodynamic wines. We speak about government regulations, the lack of transparency in the wine industry, the components of organic, biodynamic, and natural wines, the alcohol content of natural wines versus that of conventional wines, and how age and gender differences relate to alcohol consumption. We discuss the toxins, herbicides, and pesticides found in conventional wine products, the impact of irrigation on grapes, and what comprises sugar-free wine. We also get into why wine consumers need to educate themselves on the significant differences between conventionally produced wines in the United States and biodynamic wines.

I hope you enjoy listening to my conversation with Todd White of Dry Farm Wines! Stay tuned to learn all you need to know about the difference between conventional wines and biodynamic wines.

IN THIS EPISODE YOU WILL LEARN:

Todd discusses his background and lifestyle choices.
What brought about the invention of Dry Farm Wines?
Todd dives into the lack of transparency in the wine-making business.
How are conventional wines made, and how does that differ from biodynamic wine-making?
Why are natural wines rare, and why are they better for you?
Todd is passionate about educating people on how to drink better and more consciously.
Natural wines are lower in alcohol than commercially produced wines.
The benefits of drinking natural wines from a health standpoint.
Why do Dry Farm Wines independently lab-test every wine they sell?
Todd talks about the problems with irrigation and explains what dry farming means.
Todd talks about polyphenols in wine.
How does wine get sugar in it and how does it become sugar-free?
What do sulfates and other additives do to wine?
The difference between organic wine and natural wine.

Connect with Cynthia Thurlow

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

Connect with Todd White

Dry Farm Wines website
@dryfarmwines on all social media
Go to www.dryfarmwines.com/cynthiathurlow to get an extra bottle of wine in your first box when you sign up for a subscription.

Recommended documentary:

The Biggest Little Farm directed by John Chester

Ep. 222 Strategies for Naturally Healing the Gut Microbiome with Dr. Vincent Pedre Aug 06, 2022

Today, I have the honor of connecting with a friend and colleague, Dr. Vincent Pedre. Dr. Pedre is the Medical Director of Pedre Integrative Health and President of Dr. Pedre Wellness. He is also a board-certified internist and incorporates philosophy and the practice of both western and eastern medical traditions.

While growing up, Dr. Pedre often got sick. He remembers taking more than twenty rounds of antibiotics throughout his teenage years. Looking back now, as a gut health expert, he understands that antibiotics cause dysbiosis that leads to a leaky gut. As a result, his immune system stopped working properly, and he became reactive to certain foods.

Dr. Pedre and I speak about the gut microbiome, gut health, the power of manifestation, the role of the gut microbiome in the brain, the value of elimination diets, and why plateaus are not to be feared. We talk about the metabolism of certain neurotransmitters and the vagus nerve and discuss circadian biology, fermented foods versus fibrous foods, and the need for tapping into the parasympathetic for proper gut microbiome health and digestion. We also get into proactively supporting the gut microbiome and talk about Dr. Pedre’s book, Happy Gut.

I hope you enjoy today’s fascinating discussion with Dr. Pedre! I look forward to having him back once he has completed his next book.

IN THIS EPISODE YOU WILL LEARN:

How did Dr. Pedre’s health issues while growing up bring him to his current niche?
The best ways to evaluate food reactions.
What Dr. Pedre tries to teach his patients about the way their bodies react to food.
Dr. Pedre shares his inspiration for writing his book, Happy Gut.
Why are so many people who never had gut issues before coming up with them now?
It takes time, dedication, patience, and trust to heal gut issues.
How does the gut microbiome affect the brain?
The role and importance of the gut microbiome.
Dr. Pedre talks about the vagus nerve and explains how fermented foods can increase vagal tone and benefit the gut microbiome.
How do neurotransmitters get produced as by-products of the metabolism?
The gut microbiome is the most complex ecosystem on the planet.
The impact of fiber versus fermented foods on the microbiome.
Dr. Pedre shares some natural ways to nurture the soul, overcome the stresses of our modern lifestyle, and heal the gut.
Some simple and easy ways to strengthen your vagal tone.
Dr. Pedre shares some vital aspects of what goes on in the digestive system and explains why fasting is so beneficial.
What can you do to lessen the likelihood of becoming weight-loss resistant when you fly long distances frequently?
Your surroundings affect your state of health. That’s why Dr. Pedre helps his patients manifest jobs that allow them to live more congruently with the lifestyle they want.

Connect with Cynthia Thurlow

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

Connect with Dr. Vincent Pedre

On Instagram
On his website
Go to www.pedremd.com for a consultation
Dr. Pedre’s Top Ten Tips for a Healthy, Happy Gut

Books mentioned:

Rushing Woman Syndrome by Libby Weaver

Ep. 221 Pt. 1 An Integrative Approach to PCOS and Menstrual Irregularities with Dr. Felice Gersh Jul 30, 2022

I have the honor of connecting with Dr. Felice Gersh today! Dr. Gersh is an incredible resource! She is a multi-award-winning physician with dual board certification in OB-GYN and Integrative Medicine. She is also a recognized expert on PCOS.

PCOS (polycystic ovary syndrome) is a syndrome of inflammation, imbalanced hormones, and insulin resistance. It is the most common female endocrine disorder and the leading cause of infertility in women.

This episode is the first part of a two-part series with Dr. Gersh. We dive into PCOS, discuss its foundation, and explain how we are often genetically predisposed to it. We discuss the symptoms and how they can predispose us to autoimmunity and endometrial cancer. We speak about estrogen, the role it plays in PCOS, and how it systemically impacts the ovaries, pancreas, liver, and intestines. We talk about how PCOS modulates inflammation and how shift workers and women with PCOS tend to struggle with circadian rhythm disruption. We also discuss lifestyle changes, supplements, and medication we can use for PCOS.

Dr. Gersh will return to the podcast in the fall to speak about perimenopause and menopause.

I hope you enjoy listening to our discussion as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Gersh discusses her career trajectory and explains what motivated her to work with women’s health.
PCOS is a vital sign of everything to do with female health.
Oral contraceptives do not regulate women’s cycles. Dr. Gersch explains how they change the entire dynamic of a woman’s physiology.
Dr. Gersh explains why the bodies of women with PCOS are metabolically unhealthy.
Why do women who have estrogen do better?
Some common symptoms of PCOS.
Every organ in the body is involved with estrogen.
80-85% of PCOS women fit into the ovarian ideology and do not make enough estradiol. Dr. Gersh explains why that happens.
Dr. Gersh talks about the impact of PCOS on the different microbiomes in the body.
Research has found that the immune cells of women with PCOS take less to create a big inflammatory response.
Dr. Gersh explains how and why female hearts differ from male hearts.
Why is estrogen crucial for mitochondrial health?
Why do women with PCOS have the highest rates of pregnancy-related complications?
Dr. Gersh talks about the first step in solving the PCOS problem.
How does PCOD disrupt the circadian rhythm?
Dr. Gersh discusses supplements and other ways to address PCOS.

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 Dr. Gersh’s books are available on Amazon

Ep. 220 A Detailed Guide to Healthy Hormones with Dr. Lara Briden Jul 23, 2022

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

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

Connect with Cynthia Thurlow

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

Connect with Dr. Lara Briden

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

Books mentioned:

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

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

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

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

Ep. 219 Breaking Down Calorie Restriction, Protein Intake and The Ketogenic Diet with Chris Irvin Jul 16, 2022

I had the honor of reconnecting with Chris Irvin today! (He was with me once before, on Episode 175.)

Chris is a nutrition researcher, writer, and educator specializing in low-carb dieting for metabolic health and human performance. He is the author of Keto Answers, The Carnivore Diet for Beginners, and Mommy, Do I Have to Eat This? He is also the Chief Marketing officer at BioCoach, a company dedicated to taking down prediabetes and diabetes.

Chris is an incredible resource on the value of keto and low-carb diets! His book, Keto Answers, is one of my favorite keto resources to recommend to clients! In this episode, Chris and I get into the differences between micro and macronutrients. We talk about the therapeutic uses of keto, low-carb, hormesis, and carnivore diets, the role of metabolic health, the value of protein, balancing longevity and sarcopenia, and the results of over-fasting, over-restricting, and creating too much stress on the body. We also dive into questions from listeners about the impact of low-carb and ketogenic diets on cholesterol panels and endurance, how to troubleshoot digestive distress, protein excess, and Chris’s favorite gadgets and supplements.

I hope you enjoy listening to this podcast as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

The therapeutic benefits of keto, carnivore, low-carb diets, and fasting.
The value of protein.
How much protein should you eat?
The importance of having muscle.
The benefits of eating grass-fed red meat.
The problem with over-restricting, over-exercising, and over-fasting.
Changing things up occasionally and using reverse dieting for optimum health.
Adding more protein to your diet will make you feel better, and you won't gain weight.
How will a low-carb or keto diet impact your overall cholesterol?
Chris explains how a low-carb or keto diet affects the performance of endurance athletes.
Products you can use to optimize endurance performance.
Chris explains why digestive distress could occur with keto and shares his recommendations for overcoming it.
The impact of a low-carb diet on thyroid function.

Connect with Cynthia Thurlow

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

Connect with Chris Irvin

On his website
On Facebook, Instagram, and Twitter: https://twitter.com/TheKetologist
Thinking Health Newsletter
The Keto Answers Podcast

Ep. 218 Achieving Sustainable Metabolic Flexibility with Mark Sisson Jul 09, 2022

Today I feel privileged to connect with the legendary Mark Sisson, the New York Times bestselling author of The Keto Reset Diet and bestselling book, The Primal Blueprint! Mark has been integral in turbo-charging the growth of the Primal Paleo movement. He is a prolific writer, blogger, and the founder of Primal Kitchen and Primal Nutrition.

Our body’s ability to supply the cells with energy is critical to our lives. In all his work, which spans decades, Mark emphasizes the importance of metabolic health, which means that every cell in the body gets supplied with enough energy to function optimally. Metabolic flexibility is the body’s ability to extract energy from multiple sources, including fat stored in the body, and access energy from ketones to fuel the brain.

In this episode, Mark and I dive into metabolic health and flexibility, nutritional dogmatism, disordered eating and extremes, and the misguidedness of the "calories in, calories out" approach. We discuss food scarcity, intermittent fasting, impulse control, and mindset, and Mark also shares how he has managed to have a healthy, happy, and well-adjusted family despite his success.

I hope you enjoy our conversation and gain a lot from listening to it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN

What does metabolic health look like day-to-day?
Mark explains how metabolic flexibility empowers people.
Mark explains why we tend to over-eat from an evolutionary perspective.
Most Americans are over-fed and under-nourished. Ideally, we need to figure out a strategy for eating as little as possible and staying satiated while building and maintaining muscle mass and having all the energy we need.
You will get sarcopenia if you do not actively work against it.
What does it take to maintain your thyroid health?
It is much easier to avoid over-eating when you become aware of being satiated.
Building lean muscle mass is critical.
It is crucial to understand that men and women have different nutritional requirements.
Why is the “calories in, calories out” approach to weight loss misguided?
Mark explains why he advocates for a more flexible approach to food choices.
Mark shares his secret to cultivating a healthy and happy personal life alongside his professional life.

Connect with Cynthia Thurlow

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

Connect with Mark Sisson

On Mark’s Daily Apple website
On Instagram

Ep. 217 The Shocking Truth about Mold Exposure and Mycotoxin Illness with Dr. Aaron Hartman Jul 02, 2022

Today, I am excited to have my friend and colleague, Dr. Aaron Hartman, joining me! Dr. Hartman is a triple board-certified physician in functional and integrative medicine.

Our immune systems can go into overdrive in response to many different environmental factors, including some of the things we get exposed to in our food and personal care products. Today, for the first time on the podcast, we will be talking about mold and micro-toxins and their resultant systemic inflammatory side effects.

I like to think of Dr. Hartman as a medical detective because he takes the time to closely examine how and why various factors are present in his patients. In this episode, he and I dive deep into Chronic Inflammatory Response Syndrome (CIRS) and discuss how exposure to biotoxins can lead to a chronic inflammatory response. We talk about mold, contributors to mold exposure, and micro-toxins. We discuss the role of specific types of testing, provide clues for where to look for mold exposure, and explain how it can manifest. We touch on how CIRS can get triggered by seemingly benign things like too much exercise, post-traumatic brain injury, and breast implant illness. We discuss ways to treat those issues, focusing mainly on lifestyle, dietary recommendations, and adding things like specific types of filters to our environment. We also talk about how we can work with our local healthcare professionals to find people in our area to help us get to the root cause of many different chronic inflammatory symptoms.

I found this conversation very interesting because I believe that many people may be diving down rabbit holes when, in fact, their symptoms might be there as a result of an overwhelming chronic inflammatory response. Stay tuned to learn how to deal with the systemic inflammatory side effects that could result from chronic mold exposure.

IN THIS EPISODE YOU WILL LEARN:

Why is the medical community not talking enough about mold exposure and micro-toxins?
We look at the symptoms associated with Chronic Inflammatory Response Syndrome (CIRS).
It can take many exposures over many years for those genetically more susceptible to micro-toxin exposure to become symptomatic.
There is a case study at the University of Texas on curing POTS Syndrome by treating SIBO with low-dose naltrexone and IVIg.
Healthcare providers get trained to think about each symptom separately. Dr. Hartman’s curiosity led him to see how many different things are interconnected.
There are many different ways that people get exposed to mold- even from seemingly benign foods like coffee and peanut butter.
We need to ask whether or not our innate immune system is activated to respond to the mold we get exposed to or if there might be something else within the CIRS world that could be causing the problem.
Dr. Hartman created a blog series on his website to walk people through their symptoms to learn if they might have CIRS.
Dr. Hartman talks about the often-overlooked melanocyte-stimulating hormone (MSH).
Where should you start, and what should you look for with home-testing?
Some ways that CIRS can get triggered.
Everyone has different thresholds for a concussion.
Overexertion can hurt the body, so you need to listen to what your body tells you.
Dr. Hartman shares his thoughts on breast implant illness and its inter-relationship with CIRS.
Some of the ways that Dr. Hartman addresses CIRS symptoms.

Connect with Cynthia Thurlow

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

Connect with Dr. Aaron Hartman

On his website
CIRS eBook

Coffee link

https://squarefeetcoffee.com/discount/IF\

Ep. 216 The Science Behind Stress and How to Create Sustainable Change with Dr. Doni Wilson Jun 25, 2022

I am excited to have Dr. Doni Wilson back on the show today! She was with me once before in episode 142. Dr. Doni is a naturopathic doctor, certified professional midwife, and the bestselling author of Master Your Stress Reset Your Health. She has been in practice for the last twenty-two years.

Most people think that stress is all bad. However, it only becomes an issue when chronic, long-term, or debilitating. There are many benefits to having the right amount of stress at the right time.

In this episode, Dr. Doni and I take a deep dive into the role of stress and the impact of the stress response, including heart rate variability, the autonomic nervous system, and the role of the vagus nerve. We talk about what happens to our bodies with chronic exposure to stress- specifically around digestion, hormonal imbalances, neurotransmitter changes, and immune response. We discuss the impact of adverse childhood events and trauma, different types of stress, and recovery protocols. We also discuss measuring neurotransmitters and urine and speak about self-compassion and love- especially when dealing with stressful events.

I hope you enjoy today’s conversation! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Doni defines the role of stress and talks about our built-in stress response system.
Some people are in a constant state of stress, so their stress-response system never turns off.
What does heart-rate variability represent?
The parasympathetic system is run mostly by the vagus nerve. Dr. Doni explains what the vagus nerve does in the body.
Constant stress causes overstimulation. That results in people not having enough time in the parasympathetic state, and that can cause chronic health issues.
The impact stress has on hormones and neurotransmitters.
The importance of testing hormone levels.
Why can blood work appear normal, even when we are stressed or anxious?
When stressful things happen in middle age, it can overtax the adrenal glands and cause issues. Dr. Doni talks about the importance of testing adrenal levels when recovering from adrenal distress.
Dr. Doni explains what motivated her to write Master Your Stress Reset Your Health.
Why do adrenal and cortisol issues need to be addressed differently depending on the patterns?
The areas in the body that tend to be most affected by chronic stress.
Childhood stress and trauma can impact your long-term health and even affect future generations. Dr. Doni has created a system to address that.
Dr. Doni describes the different stress types and talks about the most common stress types she sees in women.
Prioritizing self-care is vital for stress recovery.

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Ep. 215 How to Use Nutrigenomics to Optimize Health with Kristina Hess Jun 22, 2022

I am delighted to have the opportunity to converse with Kristina Hess today! Kristina is a premier health coach, licensed dietician, and nutritionist with a functional and integrative approach.

Everyone should feel free to experiment with different types of nutritional dogma. However, we should always stay open-minded and lean into whatever our bodies need. I love that Kristina has married the trajectory of her life with genetics and nutrition. So I asked her to join me on the podcast to discuss nutrigenomics.

In this episode, Kristina shares her backstory and talks about growing up and living all over the world, her history of veganism, and healing her body with a nutrient-dense, whole food, primal/paleo diet. She gives some examples of genetic tendencies and low penetrants. She and I dive into gene variants, nutritional choices that include the use of ethanol or alcohol, seed oils, lifestyle choices, and testing. Kristina also provides recommendations for working with individuals trained in the unique form of genetics and study of nutrition and gene expression, known as nutrigenomics.

I hope you will gain a lot from today’s fascinating conversation with Kristina Hess! Stay tuned for more!

Special announcement: I will be an honored guest at the Keto Symposium, a one-and-a-half-day event in New York City on the 23rd and 24th of September, to speak, along with others like the amazing Ben Azadi!

IN THIS EPISODE YOU WILL LEARN:

Kristina talks about the Keto Symposium, the very first low-carb conference on the ketogenic lifestyle and fasting. She explains why it is so special.
Kristina shares her interesting backstory.
How Kristina finally realized that the vegan lifestyle was damaging her body.
Kristina explains what nutrigenomics is.
Some gene variants are older and have not changed or adapted to more modernized food. Kristina explains how lifestyle choices can impact those variants.
What can people do to impact their gene expression?
It is important to take your gene data to a qualified professional for interpretation and talk to them about your lifestyle.
Kristina discusses some of the more common gene combinations she sees that could cause weight loss resistance.
Kristina talks about isolated low penetrant gene SNPs.
Be a detective and do some testing when in doubt.
Kristina talks about alcohol and how it could impact epigenetic signaling.
Why should you avoid consuming seed oils?
Some lifestyle habits everyone should adopt.

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Connect with Kristina Hess

On her website

The Keto Symposium will be taking place in Manhattan on September 23rd and 24th. Buy your tickets now because the space is limited. They are running a promotion for the whole month of June: Use the promo code KETO10 to get 10% off the ticket price!

Ep. 214 Breaking Down Insulin Resistance and Ketones with Dr. Latt Mansor Jun 18, 2022

I am delighted to have the opportunity to connect with Dr. Latt Mansor today! Dr. Mansor is the Research Lead at HVMN. He oversees all the company's research efforts and collaborations with universities and research institutions. He has a Master’s degree in sarcopenia and a P.h.D. from Oxford University. His background is predominantly in metabolism and physiology.

Dr. Mansor is a delightful individual who makes science and physiology accessible to everyone! In this episode, he and I discuss the role of ketones. We dive into how ketones are the fourth macronutrient, the role of energy and ATP, and using CGMs and glucometers to empower and motivate patients. We define endogenous versus exogenous ketones and explain how to utilize them in our daily lives. We also get into how ketones can improve cognition and performance, the cause of keto flu, fatty coffees, and the ongoing research that HVMN is doing.

We hope you enjoy learning from today’s fascinating conversation with Dr. Latt Mansor! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Mansor shares his fascinating educational and career background.
The relevance of sarcopenia and how it impacts metabolic flexibility.
What are ketones?
The difference between endogenous and exogenous ketones.
Dr. Mansor explains how ketones are the fourth macronutrient.
How modern-day lifestyles make it harder for our bodies to make endogenous ketones.
How does utilizing a more fuel-efficient substrate make us less hungry?
How can the use of glucometers and CGMs empower people?
Dr. Mansor explains how the HVMN product, The Ketone IQ, differs from other kinds of exogenous ketones.
The cognitive benefits of BHB (Beta-hydroxybutyrate).
Who should use exogenous ketones?
Exogenous ketones and keto flu.
How Dr. Mansor came to live a healthier lifestyle.
Dr. Mansor talks about research currently being done at HVMN.

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Connect with Dr. Latt Mansor

Ep. 213 All About Electrolytes: Symptoms, Causes, and Solutions for Electrolyte Imbalance with Robb Wolf Jun 11, 2022

I am excited to have the opportunity to reconnect with Robb Wolf today! Rob is a delightful and pragmatic research biochemist and two-times New York Times and Wall Street Journal bestselling author. One of his books, Wired to Eat, is my favorite, and I often recommend it!

Robb used to be a research scientist, and he also has a background in Jiu-Jitsu. In this episode, he and I dive into everything related to electrolytes. We discuss what piqued his interest in his training journey, the problems with traditional oral rehydration therapies (Gatorade), and what happens with electrolyte loss. We get into some common conditions that can make us lose more electrolytes. We talk about the role of specific electrolytes, including magnesium, calcium, potassium, and sodium, and explain how to determine if you are creating too much hormetic stress in the body related to overtraining and over-fasting. We also look at lifestyle balance, Zone-2 cardio, and the value of strength training.

I hope you enjoy listening to our conversation as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Robb talks about his journey and explains how he became interested in electrolytes.
The American Council of Sports Medicine’s guidelines for athletes in hot and humid environments is 7-10 grams of sodium per day.
Are pre-made conventionally-available oral re-hydration options beneficial?
Robb explains how his product differs from Gatorade.
HRV improves dramatically when people are on point with their electrolyte intake.
If you are feeling off, you might need some sodium.
Some factors, other than exercising, could increase people’s need for electrolytes.
Why do breastfeeding moms need sodium to increase their milk production?
What are the roles of magnesium, sodium, calcium, and potassium?
Are you creating too much hormetic stress in your body from over-restricting macros, over-fasting, and over-exercising?
Maintaining a balance in your lifestyle is vital!
What makes Zone-2 cardio so unique and beneficial?
How much training is ideal?

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Connect with Robb Wolf

Ep. 212 Pt. 2: A Deep Dive into Hormonal Imbalances and Menopause with Dr. Tabatha Barber Jun 04, 2022

Today I am happy to share the second of my two conversations with Dr. Tabatha Barber. Dr. Barber is a triple board-certified OB-Gyn menopause and functional medicine expert. She is also known as The Gutsy Gynecologist.

Dr. Barber is the kind of healthcare provider we are all looking for! She answers all the questions that women are often afraid to ask. In this episode, she and I dive into menopause. We talk about the myths surrounding GYN care, the issues with the Women’s Health Initiative study, how that has adversely impacted female hormonal health care over the last twenty years, and hormone replacement therapy options versus navigating natural menopause therapies. We compare the impact of hormone replacement therapy on our bone, brain, and heart health with not using it. We discuss tobacco use and endocrine-disrupting chemicals, statistics around skipped cycles, and the predictors for who will navigate the menopause transition with fewer issues. We talk about extreme stress and being underweight, how that can push women into menopause earlier, and the physical changes we can anticipate, including muscle-loss, vasomotor symptoms, and vulvar-vaginal symptoms. We also touch on bladder incontinence, overactive bladders, and prolapses.

I know this episode will be valuable for you, and there will definitely be a third episode with Dr. Barber! I hope you enjoy listening to today’s conversation! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Barber dispels some myths around GYN care and explains the importance of making informed decisions about bio-identical hormone replacement therapy.
How can menopause impact women’s brain health?
Some problems with the findings of the Women’s Health Initiative study.
What happens to their eggs when women go into menopause?
Women need to realize that aging does not cause heavy periods.
Intermittent fasting can ease the transition into menopause.
How can being underweight, smoking, and stress cause women to go into menopause at a younger age?
The physical changes women can expect with menopause.
Women need to understand that their sex hormones need high-quality fats.
Dr. Barber shares her thoughts on vasomotor symptoms.
What causes an overactive bladder?
Dr. Barber talks about vulvar-vaginal and bladder issues in menopause.

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Connect with Dr. Tabatha Barber

Books mentioned:

Estrogen Matters by Avrum Bluming and Carol Tavris

The XX Brain by Lisa Mosconi

Ep. 211 Addressing the Root Cause of Hormonal Imbalances with Dr. Sara Gottfried May 28, 2022

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

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

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

IN THIS EPISODE YOU WILL LEARN:

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

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Dr. Sara’s books are available at all bookstores.

Ep. 210 Understanding the Thyroid's Effect on Your Hormones, Weight Loss Resistance and Metabolic Function with Amie Hornaman May 21, 2022

I am delighted to connect with Dr. Amie Hornaman today! Dr. Amie, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization.

When she was in her twenties, Dr. Amie did competitive fitness modeling. She had to work extremely hard to get herself in shape to compete in shows. While preparing for one of the shows, she started gaining weight instead of losing, so she went to the doctor. She ended up seeing many different doctors, all of whom misdiagnosed her. She continued searching until she eventually found a functional integrative practitioner who did the right tests, saved her life, became her mentor, and changed the entire trajectory of her career!

In this episode, Dr. Amie and I dive into thyroid health, the role of specific lab testing, and why checking reverse T3 is so important. We discuss molecular mimicry, weight-loss resistance, and why women need to check testosterone. We also talk about the controversy around iodine and discuss low-dose naltrexone, and the use of berberine, chromium, and inositol.

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

IN THIS EPISODE YOU WILL LEARN:

How did Dr. Amie become so passionate about the thyroid?
Some of the tests that traditional healthcare providers are not doing, that Dr. Amie commonly requires for her patients.
It is possible to have an autoimmune thyroid issue and have negative antibodies.
Dr. Amie discusses the role of reverse T3.
Some common clinical reasons individuals tend to struggle with high reverse T3.
Dr. Amie talks about molecular mimicry and explains how gluten can impact the thyroid, exacerbate autoimmune disorders, and cause a leaky gut.
Why some people did not feel any better following a gluten-free diet when the gluten-free diet first came out.
Eating less processed foods is generally the best way to support your physical health and maintain metabolic flexibility.
Some potential causes of weight-loss resistance in women.
For many women, testosterone is the missing link.
Problems with the Women’s Health Initiative Study.
Dr. Amie shares her thoughts on iodine, LDN, and berberine.

Bio:

Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization.

After her own experience of insufferable symptoms, misdiagnoses, and improper treatment, Dr. Amie set out to help others who she KNEW were going through the same set of frustrations and who were on the same medical roller coaster.

She grabs your hand, gives you answers about your health that no one has told you, and gives you the actual tools and personalized treatment to fix you. What makes her program unique is the extra support and accessibility that you can’t find anywhere else. That’s the transformational journey. With a focus on optimizing thyroid and hormone function, and thus optimizing her patients, Dr. Amie looks at you as a unique individual and not JUST a lab value. She examines all factors that tie into thyroid dysfunction and thyroid symptoms and FIXES you to give you your life back.

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Books mentioned:

Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Avrum Bluming and Carol Tavris

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

Ep. 209 The Importance of Leptin and How the Downstream Effects of Leptin Resistance can Impact Overall Health with Dr. Bindiya Gandhi May 18, 2022

I am delighted to have Dr. Bindiya Gandhi joining me today! Dr. Bindiya is a Double Board Certified Family Physician & Integrative Medicine Practitioner with expertise in Functional & Holistic Medicine. She is also a Certified Yoga Instructor & Reiki Master and trained in obesity management. Dr. Bindiya is passionate about intertwining western medicine & yoga to heal the mind, body, and soul. Her mission is to educate, empower, and inspire people to live healthier lifestyles!

Dr. Bindiya struggled with various health issues while doing her residency. She had acne, menstrual irregularities, and unexpectedly started gaining weight. She also suffered from migraines, developed a rash on her face that would not go away, and discovered that she had celiac disease. Later, when trying to become pregnant, she realized that there was more to fertility than what she had learned in medical school. Now, she helps women with weight-loss resistance and fertility issues by addressing leptin.

Leptin is the key satiety hormone. In this episode, Dr. Bindiya and I dive into why leptin is vital from a metabolic health perspective. We talk about what leads to leptin resistance and the impact of leptin on the body. We get into detoxification and how a dysregulated gut microbiome can influence food choices. We discuss inflammatory markers, the importance of protein, and why stress reduction is vital. We share tips for working towards better anti-inflammatory choices and some simple ways to tap into the parasympathetic nervous system. We also explain why you need to avoid too much fruit and over-fasting, and we clear up some common mid-life misconceptions.

As we record this podcast, Dr. Bindiya is two weeks away from the delivery date of her third baby! I hope you gain a lot from today’s illuminating conversation with her! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN

How Dr. Bindiya became interested in and passionate about helping her patients understand metabolic flexibility and leptin resistance.
What is leptin, and why is it important from a metabolic health perspective?
How does yo-yo dieting mess up the metabolism?
You need just the right amount of leptin in your body. Dr. Bindiya talks about the impacts of leptin.
What happens when your leptin levels are low?
Some of the more common tests Dr. Bindiya uses to help support her patients
Weight loss resistance can sometimes indicate that your body is storing toxins from the environment, food, or personal care products. Dr. Bindiya talks about the importance of detoxification.
If you think you might be leptin resistant, you can do the quiz on Dr. Bindiya’s website
How can your gut microbiome influence many of your food choices?
Why do you need to pay attention to your inflammatory markers?
You can reduce stress to address leptin resistance.
Some of my favorite simple and free ways to tap into the parasympathetic nervous system
Some tips for working towards better anti-inflammatory choices
Why getting enough protein is vital.
Some common mid-life misconceptions

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Take Dr. Bindiya’s quiz

Ep. 208 The Underestimated Power of Breathing May 14, 2022

I have the honor of connecting with James Nestor today! James is a science journalist and author of the book Breath. Breath was one of my favorite books to read in 2021! It was awarded the prize for Best General Nonfiction Book of 2020 by the American Society of Journalists and Authors and shortlisted for the Royal Society Best Science book of 2020. It explores the million-year-long history of how humans have lost the ability to breathe properly and why we suffer from issues like snoring, sleep apnea, asthma, autoimmune disease, and allergies.

James traveled the world in his effort to figure out what went wrong and how to fix our ability to breathe properly. He did not discover the answers in pulmonology labs but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo.

In this episode, James and I dive into how humans have become poor breathers and how crooked teeth contribute to poor breathing. We discuss the nasal anatomy and the impact it has on poor breathing. We talk about alternate nostril breathing, the vagus nerve, the anatomical changes that occur with aging, how overeaters become over-breathers, chewing, and how our palates and facial bones have evolved and changed. We also get into James’s experience in the Paris catacombs and the impact of breathwork on the autonomic nervous system.

I hope you enjoy listening to this conversation as much as I did recording it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How have the structural changes in our bodies impacted our quality of breathing?
The importance of having a proper deep sleep.
The association between obligate mouth breathing and getting up at night to urinate.
James talks about nasal erections and the effects of alternate nostril breathing on the body.
James talks about the vagus nerve and explains the concept of vagal tone.
Why do overeaters tend to become over-breathers?
Poor breathing can lead to poor sleep quality, which can cause metabolic imbalance.
What can you do to proactively impact the stimulation of facial bone remodeling if your mouth is too small or you have crooked teeth?
James talks about his experience of crawling around in the Paris catacombs.
What has been driving the changes in the anatomy of our faces?
The importance of chewing stress.
Chewing can play a role in how we look, how we breathe, and how our brain functions.
James explains the significance of the empty nose syndrome.
How proper breathing impacts the body and the benefits of breathing techniques.
James talks about carbon dioxide therapy.

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On his website
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Ep. 207 An Alternative Perspective on Beauty, Skincare, and Hormones with Dr. Keira Barr May 07, 2022

Dr. Barr joins me on this episode and I am thrilled! Dr. Barr is a dual board-certified dermatologist and menopause specialist. She is a prominent leader in women's medicine, creating a bridge between hormones, skin, and mind-body medicine to optimize the mid-life experiences of women. She is a fierce patient advocate dedicated to uncovering the root cause of hormonal imbalances. Dr. Barr empowers women worldwide to take control of their health and hormones in menopause.

Dr. Barr takes a different approach to skin health. She realized that as women head north of thirty-five, the emphasis is always on the concept of anti-aging and finding ways to camouflage the effects of aging. So she helps women appreciate that their skin can be an ally because it can help them understand what happens in their bodies and empower them to make the changes that are within their control.

In this episode, Dr. Barr and I unpack the changes that happen to women's skin from the age of thirty-five onward. We dive into skin physiology, the impact of hormones, and the changes that occur as we age. Dr. Barr explains how our skin reflects our physical, mental, and emotional well-being and talks about progesterone, stress, and regulating the nervous system. We discuss Botox, self-love, the social conditioning of women, the benefits of breath-work, getting enough sleep, and taking the time to enjoy yourself. We talk about psoriasis, food, choosing the best skin care products, and caring for your skin, and Dr. Barr shares her thoughts on skin peels, lasers, and bio-identical hormone supplementation.

I hope you gain a lot from this insightful conversation with Dr. Barr! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

What motivated Dr. Barr to help women navigate middle age and beyond?
Dr. Barr unpacks skin physiology, the impact of hormones on the skin and hair, and the changes occurring in our skin throughout our lives.
How does our skin reflect our physical, mental, and emotional well-being?
The impact of progesterone on the skin and hair.
The impact of stress.
The importance of regulating your nervous system.
How you see yourself will impact what shows up on your skin.
How to make your skin your greatest ally.
How can breath-work and rest help your skin repair, recover, and rejuvenate?
Some skincare tips.
Navigating the choices around cleaner and safer skincare products.
Dr. Barr shares her thoughts on skin peels, laser procedures, and bio-identical hormone supplementation.

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Connect with Dr. Keira Barr

Social: IG: https://www.instagram.com/drkeirabarr

Linkedin: https://www.linkedin.com/in/keirabarr/

Website: https://www.drkeirabarr.com

Book: The Skin Whisperer

Books mentioned:

Breath: The New Science of a Lost Art by James Nestor

Estrogen Matters by Avrum Bluming

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

Resources mentioned:

Environmental Working Group

Ep. 206 Pt 1: A Deep Dive into Perimenopause- Hormonal Imbalances and Birth Control with Dr. Tabatha Barber Apr 30, 2022

Today, I feel honored to share the first of two episodes with one of my favorite women in the health and wellness space! Dr. Tabatha Barber is a triple board-certified OB-Gyn specializing in perimenopause, menopause, and functional medicine. She is often affectionately referred to as the Gutsy Gynecologist, and she has a wonderful podcast called The Gutsy Gynecologist Show.

Dr. Barber is speaking out on behalf of middle-aged women! She does not focus on any specific age group because she prefers to think about women on a continuum.

In this episode, she talks with me about perimenopause, lifestyle management, and navigating the transition to middle age. We discuss the impact of oral contraceptives, their effect on the gut microbiome, and informed consent. We talk about vitamin and mineral depletion and therapies typically used in middle age- including IUDs, ablations, and hysterectomies. We dive into how to navigate cycle mapping and successfully integrate intermittent fasting during perimenopause. We also briefly touch on how to manage vasomotor symptoms.

I hope you will gain a lot from this invaluable podcast! We will be sharing the second part of this show later this summer. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Barber explains what inspired her to help and support women throughout their lifetime.
What changes happen in women's bodies as they move past the peak fertility years?
How do we prepare for the time when our bodies are no longer fertile?
It is vital to make the connection between gut health and gynecological health.
The issue with birth control pills.
How can women who have IUDs, or those who have had an ablation or a hysterectomy and still have their ovaries, understand where they are in their cycle?
Why is so little research done on women, and why are women not getting the care they deserve from their medical practitioners?
Problems that exist within the current medical system.
Women need to ask their health care providers “why?”.
How to manage vasomotor symptoms.

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Connect with Dr. Tabatha Barber

Ep. 205 Fructose - The Driver Behind Metabolic Disease with Dr. Rick Johnson Apr 23, 2022

I am delighted to have the opportunity to connect with Dr. Rick Johnson today! Dr. Johnson is a Professor of Medicine at the University of Colorado and is a clinician and researcher. He is an international expert on sugar and fructose and has made many discoveries on how sugar and fructose play a role in obesity and diabetes.

Dr. Johnson is a gracious, humble, and brilliant man! He is also extremely curious and loves diving into things! As well as running a clinical practice, he has been doing medical research throughout his career.

In this episode, we talk about his new book, Nature Wants Us to Be Fat. We get into how his curiosity has fueled his entire medical career, and talk about the intricate connection between fructose, weight gain, and re-gaining weight. We discuss the impact of obesity and hormonal regulation and how fructose lowers the ATP and impacts the mitochondria. We talk about artificial sweeteners, the polyol pathway, and uric acid. We dive into dehydration and explain how it can create fructose in the body. We also talk about the impact of alcohol and the Switch Diet.

I hope you enjoy listening to our conversation as much as I did while recording it! Stay tuned to find out all you need to know about the biological switch that drives obesity!

IN THIS EPISODE YOU WILL LEARN:

What led Dr. Johnson to write the book Nature Wants Us to Be Fat?
The role hibernation plays in the metabolic health of wild animals.
How being mildly overweight can sometimes be associated with living longer.
Dr. Johnson shares his thoughts on the CICO (Calories In Calories Out) model and explains how weight gain and obesity are driven by more than just calories.
The role fructose plays in weight gain and metabolic disease.
The association between sugar and obesity can be traced a long way back in human history.
How do some foods make us hungrier and less active?
Dr. Johnson talks about the breakthrough that occurred after the hormone leptin was discovered.
How fructose impacts the ATP (the energy sparked in a cell) and triggers weight gain.
Why fasting and low carb diets can help to cure obesity and maintain weight loss and overall health.
What is dehydration, and why is it so significant?
How salt- specifically sodium chloride, impacts weight gain.
What happens in the body when we consume alcohol?
There is a link between the craving for alcohol and the sugar craving.
Dr. Johnson talks about the Switch Diet. He explains what it is and what it incorporates.

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Ep. 204 An Immune Centric Approach to Optimizing Health and Aging with Joel Greene Apr 16, 2022

I am delighted to have Joel Greene, one of my favorite biohackers, joining me today! Joel is very well-known in the health and fitness community! He is knowledgeable and passionate about science, and he has some fresh and distinctive notions about the gut microbiome and weight loss.

Joel is the author of The Immunity Code. He has figured out different ways for us to focus on our gut microbiome and immune function while targeting specific pathways in the body that could amplify our results for body composition and various other things.

In this episode, we dive into common ideologies and dogma, diet variations, and how the second law of thermodynamics relates to food. We discuss calories in calories out, the health of the gut microbiome, dysbiosis, inflammation, butyrate, fasting amplifications, and the concept of reductionism. Joel also shares some hacks for overall wellness and better sleep quality, and I talk briefly about my background and health journey.

Tune into today's fascinating conversation with Joel Greene to learn how to optimize your health with very little effort!

IN THIS EPISODE YOU WILL LEARN:

What motivated Joel to move from being an interval trainer with Olympic lifting to where he is today.
There is an ongoing debate amongst scientists around calories in calories out.
How he relates the second law of thermodynamics to food and body composition.
Maintaining a healthy lifestyle is vital for sustained metabolic health.
Why people should eat whatever they want, from time to time to get their desired outcomes
There are both positives and negatives to following a low-carb diet.
There is a good rationale for being flexible and mixing things up in your diet.
The Immunity Code is all about doing things that yield big results and require little effort.
Joel talks about the main tenets of The Immunity Code.
The myriad benefits of increasing the populations of certain species of “lean” bacteria in the gut.
Joel shares his thoughts on butyrate.
The right way to re-introduce fiber when recovering from dysbiosis.
The benefits of amplified fasting.
Joel unpacks the concept of pexophagy.
You can use ice and menthol to change your body composition.
Some effective hacks for better sleep.
Joel discusses reductionism.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Joel Greene

On his website
Find The Immunity Code on Amazon

Ep. 203 Understanding and Healing Your Traumas with Gabby Bernstein Apr 09, 2022

I have the honor of connecting with Gabby Bernstein today! Gabby is a spiritual teacher, motivational speaker, and catalyst for profound inner change. She recently launched her latest book, the New York Times bestseller, Happy Days.

Gabby has been transforming lives- including her own for more than sixteen years. She is a number 1 New York Times best-selling author. She has written nine books, including The Universe Has Your Back, Super Attractor, and her latest, Happy Days. In her weekly podcast, Dear Gabby, she offers real-time coaching, straight talk, and conversations about personal growth and spirituality with unique and inspiring guests.

In this episode, Gabby and I dive into undoing the patterns that made us feel unworthy of love. We discuss the impact that big and little T traumas have on the brain, how our coping mechanisms could reflect the traumas we experienced, and the value of supporting the autonomic nervous system- specifically the sympathetic overdrive, which is a chronic state of hyper-arousal. We also discuss the effects of shame and how it clouds our perspective on the experiences we have had, and talk about using compassion as the antidote.

I hope you enjoy today’s conversation with Gabby Bernstein! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Noticing the patterns that keep us stuck in our lives is the first step to undoing those patterns.
Why is it easier for people to stay stuck in their patterns than change them?
How shame keeps us locked into painful patterns in our lives.
Gabby talks about trauma and explains why everyone in the world today is traumatized.
Using compassion as the antidote to shame.
Creating a boundary of distance can help us view people through the lens of compassion rather than the lens of shame or blame.
Addiction is an extreme way of managing impermissible trauma.
How can those who grew up in traumatic circumstances change the course of their children?
The most important thing we can do for our children is to create a secure environment in which they can grow up.
The book, Happy Days, is about re-parenting yourself so that you can heal the traumas of your past and undo the generational cycles.
Gabby discusses tools and proactive practices for addressing trauma or uncomfortable feelings you may be experiencing from your past.

About Gabby’s new book, Happy Days

Gabby has long been loved by her readers as a spiritual teacher, motivational speaker, and catalyst for profound inner change. Her new book presents her most powerful teaching yet: a practical plan for transforming the pain of your past, whatever that may be, into newfound strength and freedom. It will answer your questions about why you feel blocked, scared, anxious, depressed, or alone. It will guide you to become the best version of yourself.

Happy Days may not look like Gabby’s other eight books on manifesting, spirituality and connecting to the Universe. But it’s actually her greatest spiritual book of all. The journey she underwent to overcome addiction, trauma, and depression has guided her to become the woman she is today.

The methods she was led to for healing, and her remarkable path of recovery, are nothing short of a miracle.

“This isn’t a book filled with self-help tools offering a quick fix for your discomfort,” Gabby writes. “Instead, it’s a journey toward lifelong transformation filled with stories of resilience.”

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Gabby Bernstein

On her website www.deargabby.com/happydays Dear Gabby Podcast
Find out more about Gabby’s book, Happy Days
On Facebook, Instagram, and Twitter

Ep. 202 Dr. Anna Cabeca - Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor Apr 02, 2022

I feel honored and privileged to re-interview Dr. Anna Cabeca today! She was with me once before in Episode 94. Dr. Anna is triple-board certified. She is also a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. Over the past 20 years, she has served more than 10,000 women in her private practice and millions more through her books, online videos, and articles.

Dr. Anna has a new book out, called Menupause. When reviewing her book, I was surprised to discover that only 20% of those going into obstetrics and gynecology trained in menopause medicine. It almost seems that once women move beyond their child-bearing years, they become irrelevant and invisible. Fortunately, Dr. Anna is helping to change that narrative!

In this episode, Dr. Anna and I dive into her new book. In addition, we talk about the need for female empowerment, the stigma of middle age, perimenopause, and menopause. We discuss intimacy as the key to connection and the importance of understanding the changes in a woman's body as she moves through that phase of life. (Dr. Anna refers to that as pausing.) We talk about understanding the role of the connection hormone oxytocin and the importance of women being solution-based when approaching that key phase of their lives. We get into statistics and the microbiome of the gut and the vagina, talk about Dr. Anna’s various six-day eating plans, and explain how those changes can improve our physiology and stabilize symptoms. We also look into stubborn weight-gain issues, the health needs of middle-aged women, and how different cultures view middle age.

I am thrilled to be bringing you today’s exciting conversation! I hope you gain a lot from listening to it!

IN THIS EPISODE YOU WILL LEARN:

There is time in menopause for women to re-evaluate their priorities.
Dr. Anna challenges you, the listener, to start having girlfriend conversations. Talk to your best girlfriends about what’s going on with you intimately.
How to empower yourself by increasing the healing hormone oxytocin in your life.
There are many different ways to support your body and improve your quality of life while going through menopause.
Following a keto diet and fasting will give you energy, make you feel better, and improve your sex life.
What inspired Dr. Anna to write her new book?
How to improve your health, and live a long and high-quality life by cooking healthy food in healthy ways.
How will you benefit from fasting for six days?
Who will benefit from doing a pause and following Dr. Anna’s Keto Green Plans?
The predominant proteins that Dr. Anna focuses on in her plant-based plans.
Changes Dr. Anna has seen in her patients' gut and vaginal microbiomes as they change their diets and transition from perimenopause into menopause.
Some common causes of weight-loss resistance.
Dr. Anna talks about some of the delicious hormone-balancing recipes in her book.
Getting enough protein is vital- particularly as we get older.

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Connect with Dr. Anna Cabeca

Ep. 201 The Connection Between Genes, Detoxification, Hormones, and Immune Function Mar 26, 2022

I am delighted to reconnect with Teri Cochrane today! Teri is the founder of the Global Sustainable Health Institute® and an international thought leader in longevity. Through her decades of clinical work, Teri has developed The Cochrane Method®, a future-facing, multisystem health and longevity model that examines the intersection of gene expression due to pathogenic and environmental causes, energy, and her clients’ unique personal blueprint. Teri specializes in solutions to complex health conditions and serves world-class athletes. She is the author of the Amazon best-selling new release book, The Wildatarian Diet: Living As Nature Intended.

Teri’s perspective on health and longevity is fresh and unique, and she has her own quirky way of describing certain potentially intangible concepts. She understands that we are all different, so every individual requires a particular and very granular approach to their diet and lifestyle to achieve optimal health.

In this episode, we take a deep dive into the role of bio-individuality and focus on women’s hormones and the endocrine system. We talk about applied kinesiology. We discuss the role of oxalates and the impact of genetics, SMPs, mycotoxins (mold), candida, and strep on our health. We get into methylation, gut health, estrogen detoxification, liver detox, and ways to support our bodies. We talk about why women tend to feel fluffy, the impact of cortisol, how sleep and stress affect our health, the importance of micronutrients- especially for thyroid function, and the role of neurotransmitters. We also discuss the quality of animal-based protein and explain why chicken is a dirty bird.

I hope you love listening to this valuable conversation and learn a lot from it! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Teri unpacks what bio-individuality represents.
What makes women unique in terms of their hormonal makeup?
Teri talks about some of the major contributors to dysbiosis.
The impact of genetics, SMPs, mycotoxins, candida, and strep on our health.
Why is candida such a beast?
How do hormone supplements exacerbate metabolic dysbiosis?
How progesterone gets “stolen” to produce the stress hormone cortisol.
The feedback we get from applied kinesiology.
The genetic tests Teri uses to learn how people might react to various supplements.
What are oxalates, and how do they impact people’s health?
Teri discusses the two phases of liver detoxification.
Teri’s preferred methodology for dealing with extra estrogen.
Supporting the immune system function.
What is the issue with protein from domesticated animal meats, like chicken, beef, pork, and turkey?
It is vital to know your body and genes and understand how food can be either a healer or a poison.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Teri Cochrane

On her website
On Facebook, Instagram, Twitter, and YouTube
Find Teri’s book, The Wildatarian Diet: Living As Nature Intended, on Amazon

Ep. 200 Digging into The Root Causes of Low Libido with Dr. Renee Wellenstein Mar 23, 2022

I am delighted to have Dr. Renee Wellenstein joining me today! Dr. Renee is a double board-certified doctor who has been working with women for over 20 years. Due to her own health challenges, she stepped outside the box of conventional medicine to take a radically different approach to heal herself from the deep depths of burnout. She has had her fair share of obstacles throughout her journey, and she has mastered the art of leaping into transitions with each pivot! Now Dr. Renee empowers women to take control of their health, jump-start their energy, improve their confidence, and reignite their libido!

Low libido in women is a topic that is grossly misunderstood on many levels and does not get discussed often enough between doctors and patients. Research has shown that 43% of women experience low libido at some point in their lifetime. That is why we need to discuss it and keep the conversation open. We have to talk about low libido even though most women feel some degree of stigmatization around it and tend to feel uncomfortable talking about it with their girlfriends, loved ones, and especially their significant others.

In this episode, Dr. Renee dives into connection, intimacy, sleep, exercise, and the influence of food choices on libido. She gives her specific recommendations for women who have experienced vaginal changes and the effects of hormone replacement therapy. She discusses options that can help support women who have had breast cancer treatment whose healthcare providers do not advocate hormonal replacement therapy. Dr. Renee and I explain why we do not love pellets. We also discuss some of the physical reasons for women having low libido, including the effects of certain types of medication, alcohol, gynecological surgery, the impact of hormonal changes and fluctuations, and neurotransmitters.

I hope you will learn a lot from this conversation and enjoy it as much as I did! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Where did Dr. Renee's desire to talk openly to women about libido and their sexual issues stem from?
How do the synthetic hormones in contraceptives dampen a woman’s desire to have sex?
Medications other than oral contraceptives could also cause low libido in women.
How does alcohol consumption contribute to low libido in women?
Sometimes, gynecological surgery can result in women having low or no desire for sex.
How the rhetoric around hormones being harmful hurts women.
Some of the synthetic and bioidentical hormone options.
Women who suspect they might have too much estrogen should consider changing their diet.
Dr. Renee discusses the types of progesterone she usually recommends for women at different stages of their lives, their side effects, and their benefits.
Feeding the gut microbiome can help prevent a low libido. Dr. Renee talks about the foods that will assist in keeping the gut microbiome healthy.
Supplements can boost and support libido.
What can women do about vulva/vaginal atrophy?
Mindset is often a contributor to low libido.
The problems with pellets.

Connect with Cynthia Thurlow

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Connect with Dr. Renee Wellenstein

Resources:

Books mentioned:

Estrogen Matters by by Avrum Bluming and Carol Tavris

The XX Brain by Dr. Lisa Mosconi

Ep. 199 The Power of Sleep- Chronotypes, Sleep Schedules and Hacks with Dr. Michael Breus Mar 19, 2022

I have the honor of talking to Dr. Michael Breus today! Dr. Breus is the author of The Power of When, and his latest book is called Energize. He is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. He is one of only 168 psychologists in the world to have taken and passed the Sleep Medicine Boards without going to Medical School.

After completing his undergraduate studies in psychology, Dr. Breus did all of his pre-meds in one year. Then he went to the University of Georgia to do a P.h.D. in Clinical Psychology. He wanted to do a sports internship at the University of Mississippi Medical Center after getting his P.h.D., but he could not get into the program. They were offering graduate students a sleep track, so he decided to do that initially and then get into the sports internship program through the back door. However, things did not end up working out quite how they thought they would!

Most people do not think much about sleep until they experience sleep problems. In this episode, Dr. Breus shares his background and explains how he pivoted into becoming a sleep specialist. He talks about the impact of chronotypes and genetics. He discusses how movement and other lifestyle strategies can influence our chronotype and talks about melatonin and other hormones, including cortisol, serotonin, dopamine, leptin, and touches on biohacking and intermittent fasting. He cautions us about orthosomnia and discusses how napping can influence sleep scores. He also talks about some of his favorite items for sleep modalities.

I hope you enjoy this thought-provoking podcast as much as I did!

IN THIS EPISODE YOU WILL LEARN:

Dr. Breus tells his story and explains how he became The Sleep Doctor.
How he managed to take and pass the Sleep Medicine Boards without going to Medical School.
When he began doing chronotype research and personalizing it as part of his brand and work.
Looking at the four chronotypes and what Dr. Breus refers to as chrono-longevity.
Dr. Breus talks about melatonin and shares his thoughts on melatonin supplementation.
Dr. Breus explains his concept of body habitus.
Intermittent fasting is the best way to supply the body with clean energy.
Dr. Breus discusses the five different types of energy and describes his movement program.
Dr. Breus unpacks sleep tracking, the physiology of sleep, the sleep stages, and REM sleep versus deep sleep.
What is orthosomnia?
How does the quality of our sleep affect our hormonal balance?
Dr. Breus is a fan of naps. (Unless you have insomnia.)
Why is a good pillow vital for a good night’s sleep?
Some devices provide a solution for snoring.

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Connect with Dr. Michael Breus

Ep. 198 Dispelling Myths about Hormone Replacement Therapy Mar 12, 2022

I am delighted to have two respected researchers, Dr. Avrum Bluming and Dr. Carol Tavris, joining me today! They are the co-authors of the book, Estrogen Matters.

Avrum Bluming received his MD from the Columbia College of Physicians and Surgeons. He spent four years as a senior investigator for the National Cancer Institute. For two of those years, he was director of the Lymphoma Treatment Center in Kampala, Uganda. For more than three decades, he has been studying the benefits and risks of hormone replacement therapy administered to women with a history of breast cancer.

Carol Tavris received her Ph.D. in social psychology from the University of Michigan. Her books include Mistakes Were Made (But Not by Me), with Elliot Aronson; Anger: The Misunderstood Emotion, and The Mismeasure of Woman.

Estrogen Matters provides a lot of scientific information that refutes much of the fear-mongering around hormone replacement therapy. It is helpful for women who have gone through cancer therapy and those who have not had to deal with cancer, in terms of the conversations they could consider having with their healthcare professionals.

Dr. Bluming and Dr. Tavris are both incredible individuals, and it was an honor to interact with them! In this episode, we dive into statistical manipulation and the influence of the Women’s Health Initiative. We talk about the study limitations and the role of data mining. We discuss the benefits of hormone replacement therapy and its impact on cancer risk, coronary artery disease, bone and brain health, and more. We also look at synthetic versus bioidentical hormones, routes of administration, and what we need to think about in our own hormonal health journeys.

I hope you enjoy my conversion with Drs. Bluming and Tavris today! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Bluming talks about the Women’s Health Initiative and explains why we went off-course after it came out in 2002.
The symptoms of menopause are not trivial. They are physically and mentally harmful to the body.
We need to understand the social and political trends against hormone replacement therapy.
We need to understand that estrogen for women in menopause plummets to one percent of what it was before menopause.
Dr. Bluming discusses the various issues with the article about hormone replacement therapy.
If a woman starts taking hormones within ten years of her last menstrual period, she will have a reduced risk of heart disease and strokes and also improved longevity.
The women who fear taking hormone replacement therapy are afraid of breast cancer.
Estrogen reduces the risk of heart disease by up to fifty percent.
Drs. Tavris and Bluming talk about bone health.
The impact of hormone replacement on brain health.
How the investigators of the Women’s Health Initiative manipulated their findings on dementia.
How data mining gets used to sub-stratify data that has already been studied.
The truth about bio-identical hormones.
There is a lot of misinformation around the route of administration for estrogen.

Connect with Cynthia Thurlow

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Connect with Dr. Avrum Blooming and Dr. Carol Tavris

On Facebook
On Twitter

Ep. 197 Water Pollution: Everything You Need to Know About Environmental Toxins in Our Water Mar 05, 2022

I am delighted to have Lara Adler with me again today! Lara is a self-proclaimed environmental toxins nerd. She was on the show last year, in episode 159, where we spoke about the link between chemical exposure, weight gain, and other hormonal imbalances. I asked her to join me again today, to highlight the impact of the quality of our water on our health.

Lara Adler is an Environmental Toxins Expert & Educator and a Certified Holistic Health Coach who teaches health coaches, nutritionists, and other health professionals how to eliminate the number one thing holding their clients back from the results they are seeking – the unaddressed link between chemicals and chronic health problems. She trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes without spending hundreds of hours researching on their own.

There have recently been so many questions about water! In this episode, Lara and I take a deep dive into the scope of the water issue. We discuss the problems around regulation, water contamination, and the crumbling water infrastructure in the United States. We discuss how differences in geography affect our exposure to certain types of industrial toxins and pesticides and talk about how our water gets disinfected with chlorine, chloramine, and fluoride. We get into the impact of biological contaminants, the role of industry and government, the effects of climate change and pollution, why we need to understand the water quality reports for our homes, and how micro-plastics can impair our health and longevity. We also talk about bottled water, water filters, and Lara’s favorite environmental health books, bottles, and reverse osmosis.

IN THIS EPISODE YOU WILL LEARN

The concerns expressed in the book Silent Spring started changing the tide around environmental pollutants.
The United States still has very poor regulations around the number of industrial chemicals present in the water system.
There might be traces of antibiotics, antidepressants, and other drugs in our drinking water.
Lara explains why she purposefully does not promote any specific water filtration systems.
Problems that exist in the American water infrastructure.
Even though utilities in the United States are legally required to produce water quality reports (or consumer confidence reports) every year, they do not always do that.
Why is it vital for you to obtain your water quality report, regardless of where you live?
Lara explains the difference between groundwater and surface water.
The pros and cons of disinfecting water.
Why should you avoid drinking untreated spring water?
The government and industry in America have not been good stewards of the country’s water supply.
Lara talks about the intentional campaign run by the American government and industry to push the environmental responsibility onto the consumer.
Why is chlorine added to our water supply? What does it do, and how does it impact our health?
Lara shares her thoughts on fluoride.
What are micro-plastics, and how do they impact our health?
Some advice for re-mineralizing water purified by reverse osmosis.

Connect with Cynthia Thurlow

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Connect with Lara Adler

On her website
On Facebook, Instagram, and Twitter

Resources:

Ecojarz

Books mentioned:

Silent Spring by Rachel Carson

The Fluoride Deception by Christopher Bryson

Slow Death By Rubber Duck by Bruce Lourie and Rick Smith

Documentary mentioned:

Seaspiracy

Ep. 196 Alternative Tools to Optimize Your Health Feb 26, 2022

I am delighted to have Dr. Bret Scher joining me on the podcast today! Dr. Bret is a board-certified cardiologist and lipidologist in San Diego who is helping to change the narrative around health and prevention. He is the host of the Diet Doctor Podcast, and he also does telemedicine cardiology.

Dr. Bret is a forward-thinking cardiologist who is very well-versed in the medical literature. I have the greatest respect for him and believe he is changing the future of medicine moving forward. I feel fortunate to have interacted with him on social media and to have had the opportunity to be a guest on his podcast.

In this episode, Dr. Bret shares his background and talks about how he started in preventative cardiology with a low-fat veganism approach and later evolved to focusing more on low-carb ketogenic diets and lifestyle medicine. We discuss the broken medical system, the contributors to it, and the outdated dogma that continues to be perpetuated. We dive into the cholesterol paradigm and what you need to be aware of that could help you figure out whether or not you need to be concerned about your lipid values. Dr. Bret shares his views on biohacking, and we also discuss metabolic flexibility and the future development of preventative cardiology and metabolic flexibility.

I hope you enjoy listening to this helpful and informative podcast. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Bret talks about his evolution as a cardiologist, and how his practice was initially influenced by the perspective of Dr. Dean Ornish.
Why is it so hard for health care professionals in the U.S. to shift their focus and change the dogma around metabolic health?
The perspectives of hospital-based physicians are slowly starting to shift towards lifestyle and prevention.
Dr. Bret talks about the valuable pieces of technology he utilizes with his patients.
There is a benefit to using tech devices, but it is easy to take things too far and assign too much importance to them.
Why is it helpful to count net carbs with whole foods and total carbs with packaged and processed foods?
Dr. Bret shares his take on seed oils.
Dr. Bret unpacks cholesterol and the different types of LDL.
Looking at Coronary CT angiograms for those who want to quantify whether or not they have any plaque in their arteries.
Dr. Bret unpacks the issue with saturated fat.

Connect with Cynthia Thurlow

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Connect with Dr. Bret Scher

On the Low Carb Cardiologist and DietDoctor websites
The Diet Doctor Podcast
The Diet Doctor YouTube channel

Book mentioned:

The Unhealthy Truth, by Robyn O’Brien

Bonus Episode 195 How to Incorporate Reverse Dieting for Sustainable Results Feb 23, 2022

I am delighted to have Amanda Nighbert with me on the podcast today! Amanda is a registered dietitian specializing in weight loss nutrition. She was on the show once before, in episode 23, when the podcast was still relatively new. I asked her to join me again today to talk about weight-loss resistance and reverse dieting.

As a dietician, Amanda is aligned fully with my perspectives, ideas, and dogmas. Before branching out into the online space, she spent about sixteen years as a weight-loss dietician, working with morbidly obese patients, including renal patients and diabetics who needed to lose more than a hundred pounds.

Amanda’s education taught her about calories in versus calories out and led her to believe that fat is bad for you. Her years of experience eventually made her realize that was wrong, and people were doing the opposite of what they needed to do to lose weight and maintain the loss over the long term.

In this episode, she explains why reverse dieting is so important and shares strategies for doing it. We go into metabolic adaptation, the diet industry, nutrition apps, and scale management. We also dive into why protein is the most vital macronutrient and how and why so many women are under-eating, over-exercising, and protein-deficient.

I hope you learn a lot from today’s conversation!

IN THIS EPISODE YOU WILL LEARN:

Amanda explains what it took to realize that the nutrition model had to change.
Some of the strategies Amanda uses for women who have hit a plateau.
The importance of getting enough sleep- especially as you age.
Why does the quality of the food you eat still matter- even if you are getting enough macros?
Amanda unpacks reverse dieting and explains when she would implement it as a strategy for her clients.
Amanda explains how she helps women trust the process and work through their emotional issues around food.
Why is reverse dieting the missing piece for maintenance?
How the app built into Amanda’s Lean Program helps people find their way back to a healthy metabolism.
Amanda explains why the nutritionix app is her favorite external app.
Why should you avoid taking macro and caloric advice from tracking apps?
It is all about finding the right balance. (Amanda feels that protein is the most important macronutrient for weight loss, and not all carbs are bad.)
Why does it get harder for women to build and maintain muscle as they age?

Bio:

Amanda Nighbert is a registered dietitian specializing in weight loss nutrition. Her passion and purpose are to empower others to break the all-or-nothing mindset and find sustainable change for long-term weight loss success. She presented this powerful message on the Ted X stage in March of 2021. With 20 years of knowledge and experience under her belt, she provides upper-level nutrition education and support to everyone she works with. With her custom LEAN Program, range of coaching services, and multiple shop offerings, she has cultivated a brand that focuses on giving participants the leading tools and resources to help them reach the best versions of themselves. Amanda’s goal is to provide the most current, cutting-edge nutritional techniques that not only provide results but are also sustainable for life.

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Connect with Amanda Nighbert

On her Website
Follow on Facebook, Instagram, YouTube, TikTok, & Tedtalk

Ep. 194 The Toxic Truth about GMOs Feb 19, 2022

I am excited to have Jeffrey Smith joining me on the show today! Jeffrey is a bestselling author and filmmaker. He is also the founder of the Institute for Responsible Technology. He has spoken in 45 countries as a consumer advocate for healthier non-GMO options. For the last twenty years, his research has been bringing to light how biotech companies mislead policymakers and the public and jeopardize the health of our society and the environment.

Hardly any regulations exist anywhere in the world today to stop anyone from creating and introducing a GMO microbe with inexpensive and easily-available gene editing. Yet the microbiome is critical and central to life. That motivated Jeffrey to start the Protect Nature Now campaign to protect the microbiome.

The process of genetic engineering creates collateral damage to the DNA. That could lead to allergins, toxins, carcinogens, and nutritional problems. In this episode, Jeffrey shares some vital information about GMOs that everyone needs to know. He dives into problems that could result from eating GMO crops, the consumer protection failure of the FDA, and how Monsanto rigged its research. He talks about why no GMO in the world has ever been tested properly and the time-bombs that exist in our food supply. He also discusses how glyphosate impacts our bodies, the impact glyphosate will have on future generations, and how to support healthy life with organic food alternatives.

I hope you enjoy our eye-opening conversation! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Jeffrey explains what GMOs are and how they have changed over the years.
Why do genetically engineered crops not die when sprayed with herbicide?
Problems that could result from consuming genetically engineered crops.
Jeffrey discusses the devastating levels of toxicity in glyphosate and Roundup.
The role the FDA, the EPA, and other governmental regulatory agencies have played in failing to protect consumers.
How and why Monsanto rigged its research.
Why has no GMO in the world been properly tested?
The health issues that independent studies on GMOs revealed.
The correlation between glyphosate and GMOs, and autism and disorders.
Jeffrey talks about his award-winning documentary, Secret Ingredients.
How does glyphosate cause mineral deficiency?
The connection between glyphosate and infertility and birth defects.
You can find a list of healthy organic and non-GMO foods at responsibletechnology.org.
How you can support a healthy life affordably with organic foods.
Jeffrey created the Protect Nature Now campaign to protect the microbiome.

Connect with Cynthia Thurlow

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Check out Cynthia’s website

Connect with Jeffrey Smith

Jeffrey’s documentary Your Milk on Drugs- Just Say No
Institute for Responsible Technology
Protect Nature Now
Live Healthy Be Well Podcast

Ep. 193 A Deep Dive into the Role of Uric Acid and Metabolic Dysfunction Feb 12, 2022

Today I have the honor of reconnecting with Dr. David Perlmutter. Dr. Perlmutter is a Board-Certified Neurologist and five-time New York Times bestselling author. He joined me once before on episode 141: Reclaim your Brain, and we spoke about his book, Brainwash. He is with me today to talk about his newest book, Drop Acid, which focuses on the role of uric acid, fructose, metabolism, and metabolic health.

In the wonderful work he does, Dr. Perlmutter brings to light how our diets profoundly impact our metabolic health and metabolic markers and talks about the many changes we can make regarding our food choices and the supplements we use. In this episode, we have a mind-blowing conversation! Dr. Perlmutter dives into how our bodies process uric acid, the impact of alcohol and fructose consumption, and how our metabolic health is worsening due to our current dietary choices. We talk about how high fructose corn syrup impairs insulin and leptin production signaling which translates into no satiety. We discuss the impact of metabolic health on brain function, resulting in one in every ten people older than sixty-five having Alzheimer’s. We also explain how obesity impacts cognitive and behavioral health and talk about how we can prevent all of those problems.

IN THIS EPISODE YOU WILL LEARN:

Dr. Perlmutter gives examples of illnesses in the group of chronic degenerative diseases that the World Health Organization tells us are the number one cause of death on our planet. He highlights the importance of identifying their causes.
The role of uric acid in human survival.
Dr. Perlmutter shares some frightening statistics regarding the health of American adults and children and explains how bad lifestyle choices are threatening our ability to live a long and healthy life.
What is uric acid, where does it come from, and how are we getting it into our diets?
When we gain control of uric acid and combine it with healthy lifestyle choices, it can become a powerful tool, influence us positively, and help us regain and maintain our health.
The difference between high fructose corn syrup and fructose in fruit.
What does uric acid do in the body?
The impact of fructose and uric acid on the brain.
Why do high levels of salt consumption relate to obesity, type 2 diabetes, and hypertension?
What does uric acid do that is threatening to our physical health?
The fundamental importance of following a plant-based diet.
Doctors can use a tape measure to measure people’s risk of developing dementia.
Why do c-section babies have an increased risk of developing metabolic issues?
Dr. Perlmutter talks about his LUV (Lower Uric Values) program, designed to help people reduce their uric acid levels.

Bio:

Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine, where he was awarded the Leonard G. Rowntree Research Award. He serves as a member of the Editorial Board for the Journal of Alzheimer’s Disease and has published extensively in peer-reviewed scientific journals, including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. In addition, he is also a frequent lecturer at symposia sponsored by institutions such as the World Bank and IMF, Columbia University, Scripps Institute, New York University, and Harvard University, and serves as an Associate Professor at the University of Miami Miller School of Medicine. He also serves on the Board of Directors and is a Fellow of the American College of Nutrition.

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On his website
Get a copy of Dr. Perlmutter’s book, Drop Acid

Ep. 192 How to Get All of Your Essential Nutrients from Animal Protein with Ashleigh VanHouten and Beth Lipton Feb 05, 2022

Today, I am excited to have Ashleigh VanHouten and Beth Lipton joining me on the show to talk about their new book, Carnivore-ish! Ashleigh and Beth are both powerful women who are helping to rewrite the narrative around the carnivore-ish diet.

Ashleigh is a health coach, speaker, podcast host, and author of the only nose-to-tail, organ-meat-centric cookbookIt Takes Guts. She is also the host of the Muscle Maven Radio podcast.

Beth is a recipe developer, food and wellness writer, and cookbook author. She is an incredibly talented woman, and I was honored to have her working with me on my book, Intermittent Fasting Transformation.

Some problems exist within the weight-loss and weight-management industry, especially with how food, fitness plans, and ideologies get marketed to women. When it comes to making money, Beth and Ashleigh prefer to empower people and teach them what food does for them and how to eat it, rather than asking them to keep on signing up for workout plans and diets. In this episode, Ashleigh and Beth discuss their book and dive into the weight-loss and weight-management industry. They explain how mindset impacts food choices- particularly with women, and the need for more nutrient density and protein. We unpack plant-based versus animal-based diets, discuss the benefits of a carnivore-ish diet, and Beth and Ashleigh explain how to eat nose-to-tail and create a strategy to integrate more organ meat into your lifestyle. We also debunk some common myths around protein consumption and talk about spices and ways to jazz up your meals.

Carnivore-ish is an inspiring book! It will have a huge impact on anyone considering following a more animal-based diet, particularly those who would like to learn more about organ meats. You are sure to learn a lot from listening to this episode, so stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Ashleigh discusses the red flags within the weight-loss and weight-management industry and explains what she and Ashleigh are doing differently.
Ashleigh and Beth debunk the myth that fun, delicious food cannot be healthy.
Things that work best for your health are usually not sexy. They are often things your Grandma taught you.
Some sustainable first steps that will help you to improve your health.
Beth and Ashleigh want to help women understand that eating nutrient-dense animal protein is excellent for their health, particularly pregnant women.
The benefits of following a varied omnivorous diet.
How you will benefit nutritionally from eating a lot of animal protein, particularly organ meats.
Why should plant-based protein not be your primary source of protein?
Beth explains why she encourages people to try a carnivore diet to cleanse and reset after eating a lot of sugar or drinking more alcohol than they usually do.
Ashleigh talks about the value of eating organ meats.
Ashley and Beth share some tips for getting into eating organ meats and making them taste delicious.
Beth talks about her favorite spices and seasoning blends.

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On her website

Connect with Beth Lipton

The Wild Pastures Burger Company website

Ep. 191 Benefits of an Animal-Based Diet vs a Plant-Based Diet with Vinnie Tortorich Jan 29, 2022

I am delighted to welcome Vinnie Tortorich back onto the show! Vinnie was with me once before, in episode 133. Today, he is joining me to talk about his impressive new documentary, Beyond Impossible, coming out soon. I was fortunate to be the first person outside of Vinnie’s team to see his new documentary. It homes in on plant versus animal-based protein and takes a deep dive into methodologies, what marginal land represents, and the net impact of methane and cows.

Vinnie Tortorich is a truth-teller and disrupter. He encourages people to think outside of their comfort zones in an informational yet non-confrontational way. He has connections with individuals like Nina Teicholz, who can easily articulate scientific ideas and research. Ten years ago, Vinnie launched his Fitness Confidential Podcast. It amasses more than a million downloads per month. The following year, he published his book, Fitness Confidential, which became an instant bestseller. In 2019, Vinnie wrote, produced, and starred in Fat, a documentary that rose to number one in several categories across iTunes and ranked well on Amazon and Amazon Prime. A sequel, titled Fat: A Documentary 2, was released earlier this year.

Vinnie was one of the first people ever to talk about the benefits of low carb and ketogenic diets on the internet. In this episode, he and I talk about non-meat products, how our health and wellness have changed since the 1980s, and how much metabolic inflexibility we are currently seeing. We also discuss how some plant-based vegan scientists have influenced public policy and how common misnomers regarding health and wellness can affect our advancement, both as individuals and as a country. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Why Vinnie decided to create his new documentary, Beyond Impossible.
Why do we need to consume animal-sourced proteins?
The issues with fake meat.
Are cows truly an invasive species on earth?
Why is veganism a social construct of wealthy countries?
Why Vinnie describes the liver as a gangster.
Some very wealthy corporate benefactors and investors do not take good care of themselves, yet they drive the public policies that impact everyone else.
What happened in the 1980s that changed the narrative around fats?
Why the EAT-Lancet Planetary Health Diet will not improve your health.
What is driving the concept of the EAT-Lancet Planetary Health Diet, and what will happen as a result of the policies that have ensued from it?
You can watch Vinnie’s new documentary, Beyond Impossible, on Amazon or iTunes, or you can pre-order it. It will be out in early January 2022.

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Connect with Vinnie Tortorich

On his website

On Twitter and Facebook

Book mentioned:

Eat to Win by Dr. Robert Haas

Ep. 190 Uncovering the Ugly Truth about Processed Foods with Autumn Smith Jan 22, 2022

I am delighted to have Autumn Smith joining me on the show today! Autumn is a co-founder of Paleovalley, one of my favorite socially-conscious companies. Paleovalley has a mission to create products that live up to their strict standards, and they always prioritize health over profit.

From the age of ten, Autumn suffered from intermittent, painful digestive issues. When she got to high school, her digestive issues became even more challenging, and she also started to experience mental health problems. At the time, she was unaware of the intimate connection between the brain and the gut, so she began to abuse substances, and her life spiraled out of control.

Years later, when her husband moved in with her, he saw how much she was suffering and researched chronic digestive issues. That led them to change their diet. Within thirty days, Autumn’s digestive issues disappeared, and over the next year, her mental health returned.

Autumn and I are in full alignment about the quality of fats, saturated fats, avoiding seed oils, and getting enough high-quality omega 3’s and omega 6’s. In this episode, Autumn shares her backstory. We look at animal-based protein diets from an ancestral health perspective and discuss the importance of eating for satiety. We talk about regenerative farming practices, agriculture, the value of pasture-raised animals, and discuss the impact of pesticides and toxins like glyphosate on our health. We also dive into greenwashing strategies and bringing high-quality, pasture-raised animal products to the general public at more affordable prices. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Autumn tells her story explains what led her to start her company.
The foods that caused Autumn to suffer from IBS and skin problems.
Exercise and movement contribute to Autumn’s mental and physical health. Tracy Anderson developed a life-changing system that wakes up all the muscles in the body.
Why are highly processed and refined seed oils unhealthy?
The quality of the animal products we consume does matter.
Small changes can have a big impact!
How can you make better choices when buying animal products?
Eating for satiety is very important.
What is the problem with conventional feed-lot meats?
We need to be more aware of the cruelty and greenwashing practices that happen with the production of animal products.
What is regenerative agriculture, and why is it so important?

Autumn’s bio:

Autumn Smith suffered from debilitating digestive issues and crippling anxiety for most of her life. Specialist after specialist told her nothing could be done, and she was ready to give up. But as one final attempt at a life free of health issues, Autumn decided to harness the power of whole foods. She cleaned up her diet and in just 30 days, her IBS was cured. But that was just the beginning. She also had less anxiety, was mentally sharper, and a bubbly side of her that she forgot existed came back. Since then, Autumn has dedicated her life to helping others harness the power of whole foods to live vibrant lives.

In 2013, she and her husband Chas launched Paleovalley, a company dedicated to helping people get the essential nutrients they need, without added sugars, grains, and other harmful ingredients. But they didn’t stop there. After learning about the healing powers of grass fed, pasture raised meat - both for our bodies and the planet - Autumn and Chas started their next venture. In 2018, they launched Wild Pastures, a regenerative meat delivery service that sends 100% grass fed pasture raised meat directly to your doorstep.

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Connect with Autumn Smith

The Paleovalley website

Email Autumn at autumn@paleovalley.com

Ep. 189 The Wisdom Behind Womanhood with Dr. Sonya Jensen Jan 15, 2022

I am delighted to have Dr. Sonya Jensen joining me on the show today! Dr. Sonya is a Naturopathic Physician with a mission to change the way women understand their bodies and themselves. She believes that women are the center of their families and communities, and by supporting them, they create a ripple effect that supports the whole.

Dr. Jensen is a mother of two boys, an author, a yoga teacher, a podcaster, and a workshop and retreat leader. She runs her practice with her husband, and they help their community move into a state of thriving from surviving. Her background in cell biology and her lived experience with Ayurvedic Medicine in her home have given her insights into the human body that help her serve the women and families she works with from multiple different lenses. She is the co-founder of Divine Elements Health Center, The Longevity Lab, and The Health Ignited Academy, alongside her husband, Dr. Nicholas Jensen. Dr. Sonya believes it is everyone’s birthright to live a happy, healthy, joyful, and abundant life.

Younger women often tend to pressure themselves to be perfect, both personally and in their professional lives. That sometimes occurs unknowingly. It usually happens because of peer pressure and the expectation, influence, and conditioning they get from their families. In this episode, Dr. Sonya talks about her new book, Woman Unleashed: Release Your Story. She discusses the effects of stress, talks about contraception, and explains how synthetic hormones like oral contraceptives can influence women's lives. She also shares some tips for coping with the changes that occur as women approach menopause. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Sonya explains what motivated her to write her book, Woman Unleashed: Release Your Story.
The conditioning we get from our families starts in the womb, and it affects many of the choices we make in our lives.
Most children experience traumas, micro-traumas, and stresses that impact them in profound ways.
What happens in a woman’s body when she is under stress and in survival mode?
Dr. Sonya shares strategies for bringing women out of the fight, flight, freeze, or please mode and back to the calm parasympathetic reproductive physical state.
The effect that synthetic hormones like oral contraceptives have on women’s bodies.
Dr. Sonya talks about various contraceptive options that will allow you to honor your body and stay connected with it.
The physical and emotional changes women can expect to experience as they approach menopause.
Dr. Sonya shares some tips for dealing with the changes that occur as women transition into perimenopause.
Dr. Sonya explains how fasting is a strategy for supporting your hormones, becoming more aligned, and honoring your life.

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Connect with Dr. Sonya Jensen

On her website

Buy a copy of her book (The book is also available from Amazon and other booksellers)

Books mentioned:

The Body Keeps Score: Brain, Mind, and Body in the Healing by Bessel van der Kolk

Breath: The New Science of a Lost Art by James Nestor

The High 5 Habit: Take Control of Your Life with One Simple Habit by Mel Robbins

This Is Your Brain on Birth Control: The Surprising Science of Women, Hormones, and the Law of Unintended Consequences by Sarah Chapman Hill

Ep. 188 Troubleshooting Your Fasting Method with Megan Ramos Jan 08, 2022

The amazing Megan Ramos was on the show with me in Episode 116, and I am delighted to have her join me again today! Megan is a Canadian clinical educator and expert on therapeutic fasting and low carbohydrate diets, having guided more than 14,000 people worldwide. She is the co-author of the New York Times Bestseller Life in the Fasting Lane and co-founded The Fasting Method with her colleague, Dr. Jason Fung.

Modern agriculture and the processed food industry have led to the mass production of hyper-palatable, highly salted, and sugared foods designed to be addictive. That has resulted in millions of people becoming obese and developing inflammatory and metabolic disorders. Fasting is an effective method for overcoming those problems. Megan and I both feel that it is vital for women to know that and to understand that fasting is a sustainable lifelong strategy for maintaining optimum health.

In this episode, we debunk the myths and misconceptions around women and intermittent fasting. We talk about the evolution of the agricultural processed food industry and the impact it has had on people’s health. We also discuss leptin resistance, how stress impacts hormones, different types of body fat, fasting in women who are still cycling versus those in menopause, PCOS, the impact of fasting on thyroid health, weight loss plateaus, and troubleshooting while fasting. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Megan unpacks and busts the myths and misconceptions around women and intermittent fasting and explains how fasting enhanced every aspect of her health and the health of thousands of other women.
How modern processed food was designed to be addictive.
Why do we need to cut out snacking and start eating less?
What leptin resistance is, and how to overcome it with fasting.
Megan explains why the fear-mongering around fasting is unfounded.
The body is a whole system. So if there is one hormonal imbalance, that will probably trigger others.
Megan talks about the success she has seen in women with PCOS who fast.
The body composition of a tophi individual and the difference between visceral fat and subcutaneous fat.
Why should healthy women fast?
Megan explains why postmenopausal women find fasting easier than other women do.
What are the benefits of using the DUTCH dried urine hormone test?
What can women do to deal with weight-loss plateaus?
Megan shares some tips for avoiding having diarrhea when breaking your fast.

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Connect with Megan Ramos

The Fasting Method website

The Fasting Method Podcast@ the fasting method on all social media

Books mentioned:

Salt Sugar Fat: How the Food Giants Hooked Us by Michael Moss

Ep. 187 Strategies for Biohacking Metabolic Health with Dr. Alexandra Sowa Jan 01, 2022

Today, I am thrilled and honored to be talking to Dr. Alexandra Sowa. Dr. Sowa is a dual board-certified physician of internal medicine, specializing in metabolic health, and clinical instructor of medicine at NYU Langone. She has served as a health expert for national media outlets and print publications like SiriusXM, CBS News, NPR, the New York Times, U.S. News, World Report, and more. In addition to her private practice in NYC, she is the founder of SoWell Health, a consumer metabolic health company.

Over the years, people kept complaining to Dr. Sowa about weight gain, decreased endurance, brain fog, and irregular periods, even when their doctors had told them they were healthy and their labs looked fine. When Dr. Sowa checked their labs, however, she would immediately see that they had metabolic syndrome, an underactive thyroid, a vitamin deficiency, and in 90% of the cases, insulin resistance too.

During the turbulent period of the pandemic, Dr. Sowa finally had the time to sit and think about how she could help those patients. She came up with a unique solution and developed a home-testing kit to assess and address the symptoms of people’s metabolic health issues.

In this episode, we discuss the scope of metabolic health in the U.S., and Dr. Sowa explains how she came up with her Weight Biology Kit. We talk about the importance of making the right nutritional choices and improving your health by making better lifestyle decisions. We dive into the role of using technology to monitor health, the influence of alcohol, and using Naltrexone to overcome alcohol cravings. We also unpack the notions of cheat days and biohacking in the wellness space.

Remember to check out Dr. Sowa’s Weight Biology Kit, a point-of-care testing kit for insulin resistance. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How Dr. Sowa came up with her home-testing kit to address people’s metabolic issues.
Insulin is often the first biomarker to become dysregulated as people move towards insulin resistance.
Dr. Sowa explains why insulin is a better predictor than blood sugar of where people are in terms of their metabolic health.
Why do people with high insulin levels gain weight even if they are calorie-restricting and eating very little?
How does nutrition impact metabolic health?
The two most important things you can do to improve your health if you have elevated insulin, and you show signs of insulin resistance.
Three lifestyle changes that, in addition to better nutrition, can be instrumental in helping improve fasting insulin and blood sugar levels.
The disruptive role alcohol can play in your metabolic health.
Some tips for overcoming alcohol cravings.
Why is it best to avoid having cheat days?
The benefits of journaling, as a motivator for changing behavior.
The roles technology and biohacking can play in metabolic health.
The eight areas that get tested in Dr. Sowa’s core point-of-care home testing products.
Dr. Sowa explains what the HOMA-IR score is.

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Connect with Dr. Alexandra Sowa

On her website

On Instagram (@getsowell)

On Instagram (@alexandrasowamd)

Ep. 186 Greenwashing: The Unfortunate Truth about Personal Care Products with Gin Stephens Dec 25, 2021

Today, I am super excited to welcome Gin Stephens back onto the podcast for the third time! She was with me before in episodes 81 and 104, where she spoke about strategies for intermittent fasting.

Gin is an intermittent fasting expert who has been living the intermittent fasting lifestyle since 2014. She’s the New York Times and the USA Today bestselling author of Fast. Feast. Repeat, and author of the Amazon number one bestseller in the weight-loss category, Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle. Gin has just written a new book, Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body’s Natural Ability to Self-Clean, that will be coming out in early 2022.

Gin’s lifestyle shift in 2014 led her to lose more than 80 pounds, launch her intermittent fasting website, self-publish four books, and start three top-ranked podcasts. (Intermittent Fasting Stories, The Intermittent Fasting Podcast with her co-host, Melanie Avalon, and the Life Lessons podcast with her co-host, Sheri Bullock.)

In this episode, we talk about Gin’s new book, Clean(ish). We discuss how to navigate the selection of cleaner personal care products, the greenwashing endeavors of the personal-care products industry, subsidies, GMOs, the lack of clarity in labeling, and the dangers of hyper-palatable processed foods. We also touch on the gut microbiome and how to improve your health by cleaning up your nutrition, the environment, and the personal-care products you use. Stay tuned for this informative and enjoyable episode!

IN THIS EPISODE YOU WILL LEARN:

What motivated Gin to write her new book, Clean(ish)?
A scary statistic about the diet of the average American adult.
The negative effect that ultra-processed foods have on children’s health and behavior.
How many ingredients in ultra-processed foods impact the gut microbiome and the brain.
How kids changed between 1990 and 2018.
What Gin learned about toxic chemicals in personal care products while researching her book.
The cumulative effects toxic ingredients can have on your body.
Having a balanced approach to changing the self-care products you use.
What is greenwashing?
Finding the cleanest and safest options for cleaning products.
Gin unpacks the concept of GMOs.
How to view food subsidies in the right context.
Why do you need to avoid seed oils?

Bio:

Gin Stephens is the author of the New York Times and USA Today bestseller Fast. Feast. Repeat., published by St. Martin’s Press, and Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle, an Amazon #1 best seller in the weight loss category. Gin has a new book coming out in early 2022, and it’s available for preorder now: Clean(ish): Eat (Mostly) Clean, Live (Mainly) Clean, and Unlock Your Body’s Natural Ability to Self-Clean.

Gin has been living the intermittent fasting lifestyle since 2014. This lifestyle shift allowed her to lose over 80 pounds and launch her intermittent fasting website, Facebook support groups, four self-published books, and three top-ranked podcasts—Intermittent Fasting Stories, The Intermittent Fasting Podcast with cohost Melanie Avalon, and the Life Lessons podcast with cohost Sheri Bullock. Gin splits her time between Augusta, Georgia, and Myrtle Beach, South Carolina, where she lives with her husband and their three cats. Gin is also a mother to two adult sons (and she is thankful every day for the intermittent fasting lifestyle that makes her life easier).

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On her website

Join Gin’s community

On Instagram and Twitter

Gin’s new book, Clean(ish), will be available from Amazon and all good book stores from January the 4th, 2022. If you buy a digital copy, download all the documents from Gin’s website.

Books mentioned:

Brain Allergies by Dwight K. Kalita and William Philpott

The Unhealthy Truth by Robyn O’Brien

The Dorito Effect by Mark Schatzker

Ep. 185 Heal your Gut and Hormonal Imbalances with Bone Broth with Melissa Boloña Dec 22, 2021

I am excited to have Melissa Boloña joining me today! Melissa used to be an actress and a model. She is now the founder and CEO of a Bone Broth concentrate company called Beauty & the Broth.

As an actress, people were constantly judging Melissa for how she looked. She tried everything, including Botox and laser treatments, to keep looking young and beautiful on camera. When she tried bone broth for some digestive issues, she could not believe how much her looks improved! The bone broth made the lines on her skin disappear, and her hair became super thick!

Bone broth has amazing properties and is very easy to incorporate into your lifestyle. It is great for improving your immune system, and it can be profoundly healing. In this episode, Melissa explains what bone broth is, and what you need to look out for when buying it as a pre-made product. She talks about how she discovered the benefits of bone broth, how her career as an actress prepared her for marketing her brand of bone broth, and the importance of gut health. She also explains how much our gut health affects our bodies and minds, and talks about some new fun products she and her team are creating, including a pea vegan bone broth option. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Melissa’s acting career prepared her for creating her brand of bone broth.
Melissa describes what high-quality bone broth is, what it contains, and what you need to look for in a pre-made product.
Bone broths bought from supermarkets are often diluted, so you will not benefit much from them.
The potency of a bone broth depends on the number of solid components it has in it.
Melissa explains why the quality of her bone broth is far superior to the bone broth you would find in a store or supermarket.
There are components of bone broth, other than bone, that are intrinsically beneficial to our health.
Why should you only buy reputably-sourced bone broth?
Why is bone broth not your average drink?
Fecal implants with mice have shown us how gut health impacts personality.
How bone broth supports the immune system
Melissa talks about the health issues she struggled with when she was in high school.
Melissa discusses her exciting new product lines.

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Connect with Melissa Boloña

On her website (This is where you can purchase her products)

Purchase Melissa’s products on this Instagram, or connect with her personally on this Instagram.

Ep. 184 Hormonal Symptoms Don't Have to be a Result of Aging with Dr. Mindy Pelz Dec 18, 2021

I am thrilled to have Dr. Mindy Pelz back on the show today! She was with me once before in 2020, on Episode 113. Dr. Mindy is a bestselling author, keynote speaker, nutrition, and functional health expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Her popular YouTube channel (which just celebrated 18 million lifetime views) regularly updates followers on the latest science-backed tools and techniques to help them reset their health. She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books: The Menopause Reset, The Reset Factor, and The Reset Kitchen.

Both Dr. Mindy and I have reached a point in our lives where we feel inclined towards women who are energetically on the same page as we are in terms of mindset and methodology. We would both like to help the women who follow us thrive as they approach middle age, and we want to inspire them with a sense of optimism rather than despair as they head into menopause.

Dr. Mindy offers hope for women and helps them navigate middle age authentically while staying true to themselves. In this episode, we discuss an article in the New England Journal of Medicine about how ill-equipped the new generation of primary health care providers is to manage the symptoms of menopause. We dive into the importance of gut health and escaping the mindset of the rushing women syndrome (a term coined by Libby Weaver), and explain what the estrobolome is. We discuss various gadgets, including the V-Fit, the Apollo Neuro, and the Hyperbaric Oxygen Brain Tap, and talk about ways to navigate middle age as proactively as possible. Dr. Mindy also shares her best strategies for navigating middle age. Be sure to stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How to support women emotionally and encourage them to talk about their feelings as they approach menopause.
Dr. Mindy sheds some light on the changes in middle age that could cause anxiety and depression and impact sleep quality.
Some tips for navigating early menopause and bringing sanity back into your life.
Dr. Mindy talks about the conversation that permitted her to find her own journey.
It is vital to work on the inner you rather than grasping for things outside yourself.
What happens to your body as your progesterone starts to wane?
Dr. Mindy shares what she encourages her patients to focus on when they are in an estrogen-dominant state.
Dr. Mindy goes through five lifestyle changes that middle-aged women need to implement.
Dr. Mindy explains how the V-Fit can help women balance their hormones.
The estrobolome helps the body break down, detoxify, and rid itself of estrogen.
Why is it vital to add diverse foods to your diet?
Dr. Mindy talks about her favorite biohacking tools to strengthen the parasympathetic nervous system.

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Connect with Dr. Mindy Pelz

On her website

Book Mentioned:

Rushing Woman's Syndrome: The Impact of a Never-ending To-do List and How to Stay Healthy in Today's Busy World by Libby Weaver

Ep. 183 Uncontrolled Blood Sugar Imbalance Complications with Dr. Ritamarie Loscalzo Dec 11, 2021

I am excited to have Dr. Ritamarie Loscalzo, an internationally recognized expert in nutritional endocrinology, joining me on the podcast today! Dr. Ritamarie is a doctor of chiropractic with a master’s degree in nutrition and certifications in herbal medicine, acupuncture, and Heart Math. She is deeply committed to transforming our broken disease-management system into a health care system in which practitioners are skilled at finding the root causes of health challenges and using the wisdom of nature combined with modern science to restore balance to the body.

Dr. Ritamarie burned out in her early twenties and experienced many health problems. She wondered if her diet might be causing her problems, so she turned to the sphere of holistic natural medicine for solutions. She learned a lot and was able to heal. So she became passionate about using nutrition to help others make choices for better health. She founded the Institute of Nutritional Endocrinology to train doctors, nurses, nutritionists, health coaches, and other practitioners in the science of rebalancing hormones and restoring energy with nutrition and lifestyle approaches.

In this episode, she shares her story and we unpack insulin resistance, explain how to manage it, and talk about how intermittent fasting impacts blood sugar and helps overcome pre insulin resistance, insulin resistance, diabetes, and metabolic syndrome. We also dive into successfully navigating perimenopause, menopause, and a plant-based keto diet and discuss the benefits of lifestyle medicine. Be sure to stay tuned for today’s educational and information-packed podcast!

IN THIS EPISODE YOU WILL LEARN:

Dr. Ritamarie talks about how she developed a passion for using nutrition as lifestyle medicine and became interested in managing blood sugar.
The link between blood sugar imbalance and sudden heart attacks.
The value of lifestyle medicine.
What are the signs and symptoms of pre-insulin resistance?
How do you maintain ketosis while following a plant-based diet?
What is the problem with most of the fats on supermarket shelves?
Find the carb-macro ratio that works for you.
Why are whole food fats better for you than oil?
Intermittent fasting is vital for optimizing your health and positively impacting the pre insulin and insulin resistance phases.
How a woman’s diet and metabolic health impact how she experiences perimenopause and menopause.
What happens to the brain that makes women more susceptible to type-3 diabetes as they enter menopause?
Why is it critically important to get enough sleep?
How does exposure to endocrine-disrupters in your home and personal care products negatively impact your hormonal health?

Reference:

Reinvent Healthcare

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Connect with Dr. Ritamarie Loscalzo

On her website

On Facebook – Dr. Ritamarie or Institute of Nutritional Endocrinology (INE) Practitioners

Ep. 182 Uncovering the Impact of Emotions on Hunger, Cravings, and Weight with Dr. Adrienne Youdim Dec 04, 2021

Today, I am honored and delighted to have Dr. Adrienne Youdim joining me! Dr. Youdim is an internist specializing in medical weight loss and nutrition. She is the author ofHungry for More: Stories and Science to Inspire Weight Loss from the Inside Out.

Before doing her fellowship, Dr. Youdim was a perfectionist who wanted to excel, exceed, operate, and fix people. Then, she became pregnant. This changed everything for her and thus, began her introduction into the space of obesity medicine.

Dr. Youdim points out that exploring our relationship with food is an opportunity to explore our relationship with ourselves. When we answer the call to address our hunger with self-awareness and radical introspection, we can engage in the life-changing work of managing our hunger from within.

In this episode, we take a deep dive into different types of hunger. We discuss the pendulum bias, beliefs about weight gain, and why Dr. Youdim feels that there should be compassion at every size. We unpack the normalization of body dissatisfaction and shame and discuss the importance of understanding the epigenetic changes associated with weight loss and weight gain. We also talk about the role of hormones in weight gain and weight loss, how to differentiate between needing and craving, how traumas and beliefs play into obesity, and the importance of lifestyle medicine. Be sure to stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Youdim discusses weight-related beliefs and bias and explains why health at every size is a fallacy.
Dr. Youdim explains how she fell into the obesity medicine space.
What prompted Dr. Youdim to focus predominantly on different kinds of hunger in her book?
Navigating away from shame and inadvertently projecting our traumas onto our children.
Overcoming epigenetics and the generational patterns that impact our health and lifestyle choices.
How sleep deprivation can negatively impact our mood, set us up for metabolic disease, and even change our hunger hormones.
What does alcohol do to our brains that negatively impacts the quality of our sleep?
How abuse, trauma, stress, and emotions are linked to illness, emotional eating, and obesity.
What causes us to regain weight after dieting, and how can we combat it?
Adopting a balanced approach to weight maintenance and changing body composition.
The impact menopause and perimenopause have on body composition.
Using the emotional hunger brought on by menopause and perimenopause as an opportunity for growth.
Learning how to differentiate between needing and craving food.
Learning how to approach food from a place of mindfulness

BIOGRAPHY

Adrienne Youdim, MD, FACP, is an internist who specializes in medical weight loss and nutrition. Her mission is to transform the weight loss narrative into one that is both empowering and compassionate, inspiring people to live more physically and emotionally fulfilling lives. Dr. Youdim draws on best medical practices in the field of obesity medicine and on her patients’ value system, trusting that we all inherently know what we need.

Dr. Youdim believes that navigating our hunger is a process that requires, introspection, self-acceptance, and a sense of agency. One of the principles of her practice is to provide both inspiration and information. Dr. Youdim encourages her patients not only to consider the tools and logistics of a weight loss plan but also to consider the motivating values that inspire them. She gives her patients information relevant to their weight-loss journey, including resources to promote self-awareness, journaling exercises, and mindfulness practices.

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Reshape Your Health Podcast

You can buy a copy of Dr. Adrienne Youdim’s book, Hungry for More: Stories and Science to Inspire Weight Loss from the Inside Out, from Amazon.

Ep. 181 Insulin Resistance, Explained with Dr. Morgan Nolte Nov 27, 2021

I am delighted to have Dr. Morgan Nolte joining me today! Dr. Morgan is a passionate board-certified clinical specialist in geriatric physical therapy. She is the founder of Weight Loss for Health, an online course, community, and coaching program to help women in c and postmenopause reduce insulin resistance for sustainable weight loss and disease prevention.

Dr. Morgan is dedicated to helping women feel empowered, confident, and in control of their health. She teaches women how food, fasting, stress, sleep, exercise, and mindset all play a role in reducing insulin resistance.

The key to maintaining long-term weight loss and health is living a low insulin lifestyle. That requires unlearning old weight loss beliefs and overcoming self-limiting thoughts. Thoughts determine emotions. Emotions determine actions. Actions determine results.

In this episode, we dive into maintaining weight loss, the role of insulin in the body, understanding macros, overcoming insulin resistance, and keeping your brain healthy after mid-life. Dr. Morgan also shares some actionable tips for overcoming limiting beliefs and maintaining weight loss. Stay tuned to learn what Dr. Morgan has to share in our interesting and informative conversation today!

IN THIS EPISODE YOU WILL LEARN:

Dr. Morgan unpacks the false dogmatic dieting principles with which many women struggle.
Why do we need to change from the caloric model of obesity to the insulin model?
What we need to understand about macros.
Which macros are the most satiating?
Why do you need to forget about the food groups?
Lifestyle changes can help reverse insulin resistance.
Some key roles insulin plays in the body.
What happens in the body when cells cannot communicate with the insulin hormone?
The benefits of a low-carb diet and intermittent fasting.
Why it is vital to get enough sleep.
How stress causes weight gain.
What will happen to you if you fail to manage your blood sugar dysregulation?
What women in their forties and fifties need to do to maintain their brain health.
Understanding the limiting beliefs that could impact weight loss and some tips for overcoming those beliefs.

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Connect with Dr. Morgan Nolte

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On Instagram and YouTube

Books mentioned:

The Big Fat Surprise by Nina Teicholz

The Obesity Code by Jason Fung

Why We Get Sick by Benjamin Bikman

The XX Brain by Dr. Lisa Mosconi

Ep. 180 Fascinating Link Between Nutrition, Metabolism & Cancer with Sam Apple Nov 24, 2021

I am delighted to have Sam Apple joining me today! Sam is on the faculty at Johns Hopkins. Before he arrived at Johns Hopkins, he taught creative writing and journalism at the University of Pennsylvania. He holds a BA in English and Creative Writing from the University of Michigan and an MFA in Creative Non-fiction from Columbia University.

Sam has written many books. His most recent is called Ravenous: Otto Warburg, the Nazis, and the Search for the Cancer-Diet Connection. It is about the German biochemist Otto Warburg and his new developments in cancer science. Warburg was a unique individual. He was a Jewish man who managed to keep doing his biochemical research despite living in the extremely challenging time of Nazi Germany.

In this episode, Sam talks about Otto Warburg’s incredible discovery regarding cancer cells and the research done by Nazi scientists. He also discusses the shift in the focus on cancer research in the post-war period, how insulin drives cancer and metabolic diseases, and how to make better dietary choices. Stay tuned to hear what Sam has to share about hisbook, Ravenous, and the connections between diet and cancer.

IN THIS EPISODE YOU WILL LEARN:

What motivated Sam to write about Otto Warburg?
Otto Warburg’s fascinating discovery about what makes cancer cells unique.
Nazi researchers were way ahead of their time in discovering the link between environmental toxins and people developing metabolic diseases and cancer.
What happened to much of the advanced research done by German scientists during the war years?
What happened in the 1950s that entirely changed the direction of medical research on cancer?
The accidental and surprising discovery that was made about the benefits of mustard gas.
Insulin drives metabolic disease and causes cancer cells to grow.
Why most Americans could develop cancer.
Why do you need to get your fasting insulin checked?
What does fructose do in the body that differs from what is done by other sugars?
Some of the changes that Sam made in his life after researching his book, Ravenous.
The cancers that you will be more likely to develop if you eat too often.

Bio:

Sam Apple is on the faculty of the MA in Science Writing and MA in Writing programs at Johns Hopkins. Before he arrived at Johns Hopkins, Apple taught creative writing and journalism at the University of Pennsylvania for ten years. He holds a BA in English and Creative Writing from the University of Michigan.

Apple is the author of Schlepping Through the Alps and American Parent. His most recent book, Ravenous (Norton/Liveright, 2021), is about the German biochemist Otto Warburg and new developments in cancer science. Apple has published short stories, personal essays, satires, and journalistic features on a wide range of topics. In recent years, he has primarily written about science and health. His work has appeared in The New York Times Magazine, The New Yorker, The Atlantic, Wired, The Los Angeles Times, The Financial Times Magazine, ESPN The Magazine, The MIT Technology Review, and McSweeney’s, among many other publications. Schlepping Through the Alps was a finalist for the PEN America Award for a first work of non-fiction.

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Books mentioned:

The Nazi War on Cancerby Robert Proctor

Ep. 179 Shocking Facts About Metabolic Health: How to Lower Your Risk of Chronic Illness with Dr. Philip C. Ovadia Nov 20, 2021

Today, I am delighted and honored to be talking to Dr. Philip Ovadia. He is a board-certified Cardiac Thoracic Surgeon and Founder of Ovadia Heart Health. His mission is to help people stay off his operating table by optimizing their metabolic health to lower the risk of heart disease and other chronic illnesses.

In this episode, we take a deep dive into clinical medicine. We explain how it is possible to reverse conditions like high blood pressure and type 2 diabetes and become healthy without taking any medications. Dr. Ovadia defines metabolic health, talks about his journey from being morbidly obese to losing more than 100 pounds, discusses Gary Taubes’s influence on his health journey, and his seven principles for health and wellness. We also get into metabolic health markers, the hyper-palatability of processed food, metabolic syndrome, and the metabolic inflexibility of most Americans.

Dr. Ovadia’s approach to nutrition is all about bio-individuality and having enough protein in your diet to ensure satiety. I really enjoy connecting with other western medicine-trained health care professionals who have pivoted towards optimizing metabolic health and flexibility! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Problems that exist within the medical system.
Dr. Ovadia shares his health journey and talks about his mission.
Why much of Dr. Ovadia’s current education is coming from non-physicians.
Dr. Ovadia talks about metabolic health.
The physical effects of eating hyper-palatable processed foods versus eating nutrient-dense whole foods.
Take control of what you eat rather than letting food control you.
What metabolic syndrome is all about.
The benefits of using a continuous glucose monitor.
Why no one diet will serve everyone.
Using metabolic health as a system to guide you to good health.
The benefits of pushing for nutrient density to feel satiated.

Bio:

Dr. Philip Ovadia is a board-certified Cardiac Surgeon and founder of Ovadia Heart Health. His mission is to optimize the public’s metabolic health and help people stay off his operating table. As a heart surgeon who used to be morbidly obese, Dr. Ovadia has seen firsthand the failures of mainstream diets and medicine. He realized that what helped him lose over 100 pounds was the same solution that could have prevented most of the thousands of open-heart surgeries he has performed—metabolic health.

In Stay off My Operating Table: A Heart Surgeon’s Metabolic Health Guide to Lose Weight, Prevent Disease, and Feel Your Best Every Day, Dr. Ovadia shares the complete metabolic health system to prevent disease.

Dr. Ovadia grew up in New York and graduated from the accelerated Pre-Med/Med program at the Pennsylvania State University and Jefferson Medical College. This was followed by a residency in General Surgery at the University of Medicine and Dentistry in New Jersey and a Fellowship in Cardiothoracic Surgery at Tufts-New England Medical School.

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At The Stronger Heart Society

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A simple calculator for metabolic syndrome

Dr. Ovadio’s book, Stay Off My Operating Table

Books mentioned:

The Unhealthy Truth by Robyn O’Brien

The Case for Keto by Gary Taubes

Salt Sugar Fat by Michael Moss

Friday 5 Nov 19, 2021

Links and Resources:

Hex Ferments

Gut Health podcast with Dr. Uma Naidoo

The Drive Podcast with Paul Offit

Book Preorder Link

Ep. 178 Techniques To Optimize Men's Health: Navigating Lifestyle and Nutritional Factors with Dr. Tracy Gapin Nov 13, 2021

I am delighted to have Dr. Tracy Gapin joining me today! Dr. Gapin is a board-certified urologist, world-renowned men’s health expert, best-selling author, and professional speaker.

Almost every day during his twenty years as a urologist, Dr. Gapin saw men grappling with issues of brain fog, difficulty in focusing, problems with physical performance, and remaining engaged and present as fathers. That inspired him to help men become the best husbands, fathers, and leaders they can be. Now, Dr. Gapin considers himself a recovering urologist because earlier this year, he formally exited traditional Western medicine to focus on men’s health.

In this episode, Dr. Gapin discusses his background and talks about what sparked his interest in integrative approaches to urologic problems and men’s health issues, the contributing factors to low testosterone, and why there is a growing low testosterone pandemic with men. We also discuss hormone replacement therapy that goes beyond just testosterone, the role of peptides, SARMs (Selected Androgen Receptor Modulators), biohacking, libido, erectile dysfunction, and more. You won’t want to miss this conversation, so be sure to tune in!

IN THIS EPISODE YOU WILL LEARN:

How Dr. Gapin developed a passionate interest in male hormones.
The story of Dr. Gapin's vasectomy.
Contributing factors to the escalating issues with low levels of testosterone.
The factors that could hamper a detoxification process.
How insulin resistance can drive testosterone levels down.
Why it is vital to approach your health systematically.
The optimal range for testosterone.
Non-prescription treatments to improve testosterone levels versus prescription treatments.
Lifestyle and nutritional factors that could negatively impact testosterone levels.
Optimizing growth hormone levels.
Some possible causes of erectile dysfunction.
Are there benefits to using red light therapy for low testosterone?
Common reasons for using peptide therapy.
Dr. Gapin shares his thoughts about SARMs.

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Get your free copy of Dr. Gapin’s book, Male 2.0, here

Friday 5 Nov 12, 2021

Links and Resources:

Solidcore

Study

Current supplements

Everyday Wellness podcast downloads are nearing 1 million!!

Ep. 177 Addressing Underregulated Ingredients On Personal Care Products! The Truth About Skincare with Trina Felber Nov 06, 2021

I am thrilled to have Trina Felber back on the show today! Trina was with me in episode 153, where she spoke about the mouth microbiome and reversing tooth decay naturally. She is joining me today to tell us the truth about skincare.

Trina is the Founder and Creator of Primal Life Organics. She is a wife, mother of three, dental health and natural skincare expert, Certified Registered Nurse Anesthetist, Yogi, Paleo advocate, and educator. Trina loves creating products that heal, soothe, mend and repair the body and soul.

The personal care product industry is worth seventy-one billion dollars, and it is severely under-regulated. The media has been telling us so many things about skincare for so long that most of us don’t know who and what to believe anymore. There are also many aspects of skincare that many women tend to take for granted.

The first episode with Trina was extremely popular, and this one is just as illuminating, helpful, and mindblowing! You will learn about the physiology of the skin, how the unhealthy ingredients in skincare products affect your body, and what you can do to protect your skin. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How under-regulated the personal care industry is.
The hidden toxins and synthetic hormones in tap water.
The negative ways in which unhealthy chemicals and other ingredients in skin care products can affect women.
Why the skin is such a vital organ, and how our skin speaks to us.
The permanent imprint that some chemicals in skincare products and Botox injections leave in your body.
How to protect your skin.
How the skin changes when women go through the hormonal changes of perimenopause and menopause.
Trina discusses the plant-based ingredients that stimulate collagen and elastin production to keep your skin firm.
How to put together a routine to keep your skin healthy and looking great.
How to avoid getting skin problems from wearing a mask.

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Friday 5 Nov 05, 2021

Links/Resources:

Study

Wildlytes (Use code Cynthia10 for 10% off!)

Ep. 176 Hormonal Imbalances, Testosterone Deficiency In Women! The Role of Testosterone in Women with Dr. Kyrin Dunston Oct 30, 2021

I am happy to have Dr. Kyrin Dunston back on the show today! Dr. Kyrin was with me before in Episode 119: Master Midlife and Stop the Menopause Madness. I invited her to join me once again today to take a deeper dive into the topic of testosterone in women.

Dr. Kyrin Dunston is a leading OBGYN & Functional Medicine Expert. She has been featured on numerous podcasts and summits on NBC, Fox, Great Day Washington, Reader’s Digest, The Huffington Post, Best Self, and more. She is the host of Her Brilliant Health Revolution Podcast and Her Brilliant Health Secrets YouTube channel, which gives women the knowledge, tools, and support they need to take control of their health and not only heal but to thrive in life.

In this episode, we discuss the role of testosterone in women. Dr. Kyrin explains why there is so much ambiguity around testosterone and why it is a controlled substance. She talks about where testosterone is produced in the body, how we test for it, the signs of low testosterone, and how to treat it. She also talks about hormonal illiteracy in traditional allopathically-trained providers, explains how to advocate for your hormonal health, and shares some information about women who have had their ovaries removed in conjunction with a hysterectomy.

Testosterone is a misunderstood sex hormone that is intricately related to almost every system in the body. Tune in today to learn all you need to know about testosterone in women and find out why it is vital for you to advocate for your health when navigating midlife.

IN THIS EPISODE YOU WILL LEARN:

What does testosterone do in the body?
How medical gaslighting happens with women.
Why you can no longer allow your health care provider to have all the control of your hormonal health.
Why is there so much ambiguity and misinformation around testosterone for women?
Some of the more common signs of low testosterone levels.
Why a good sex life is vital for a woman’s health.
The function of the ovaries.
What happens to women who have had their ovaries removed in conjunction with their uterus?
Why there is no shame in women taking hormone replacement therapy.
Is there any benefit to women ten years into menopause taking hormone replacement therapy?
The pros and cons of various forms of testosterone supplement administration.

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On Facebook, Instagram, and Twitter

Book mentioned:

The XX Brain by Dr. Lisa Mosconi

Ep. 175 Myths About Intermittent Fasting & Ketosis! Moving Towards Better Metabolic Health with Chris Irvin Oct 23, 2021

I am delighted to have Chris Irvin joining me today! Chris is a health researcher, writer, and coach. He has his Master’s degree in exercise and nutrition science, where he studied the effects of low carb diets on human performance and therapeutics. Chris is the education manager at Perfect Keto and is the author of Keto Answers.

When finishing his Master’s degree at the University of Tampa four or five years ago, Chris was unsure whether he wanted to pursue a Ph.D. or go out and become an entrepreneur in the exercise and nutrition industry. While doing an internship at the University of Southern Florida, however, he realized that following the Ph.D. route was not for him. He had also started studying keto in grad school, and it frustrated him that all the research information was locked away in journals that were either inaccessible or hard-to-interpret. So he decided to make all the information about the ketogenic diet more accessible to the general population.

In this episode, Chris goes into the history of the ketogenic diet and explains how it evolved. He also talks about carbohydrates, reducing food cravings, and moving towards better metabolic health. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How Chris pivoted into becoming the Ketologist.
The history and evolution of the ketogenic diet.
Much has changed, and there has been a lot of misinformation about keto products over the last few years.
Why a poor keto diet could be better than the standard American diet.
Navigating the correct threshold for carbohydrates.
Chris unpacks net carbs versus total carbs.
Some of the contributors to obesity and metabolic inflexibility.
Two things you can do to move towards better metabolic health.
Things that happen in your body when you eat less frequently.
How a low-carb or ketogenic diet help to reduce food cravings.
Some common mistakes people tend to make with a ketogenic diet.
Chris has written a book called Keto Answers.
What you need to look for to find a good quality MCT oil.
Products and supplements that can boost autophagy and ketosis.

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Recommended books:

Why We Get Sick by Dr. Benjamin Bikman

Keto Answers by Chris Irvin and Anthony Gustin

Friday 5 Oct 22, 2021

Links and Resources:

Link for study

Book preorder link

Use code GrassfedBeef for 10% off

Ep. 174 Identifying and Treating Your Children's Mental Health: How We Can Be Their Greatest Support with Dr. Roseann Capanna-Hodge Oct 16, 2021

I am happy to have a good friend and an incredible pediatric advocate joining me today! Dr. Roseann Capanna-Hodge is a mental health trailblazer! She is the founder of The Global Institute of Children’s Mental Health, and a media expert, who is changing how we view and treat children’s mental health. Her work has helped thousands reverse the most challenging conditions, including ADHD, anxiety, mood disorders, Lyme Disease, and PANS/PANDAS, using proven holistic therapies. Dr. Roseann has often been featured on dozens of media outlets.

The impact of the pandemic is undeniable. It has brought about a lot of change globally and has created many new challenges for everyone. Parents are feeling overwhelmed and exhausted, and the landscape for children has altered considerably over the last fifteen or sixteen months. Children have been impacted from an academic, social, and even a psychological perspective. As a result, we are experiencing a surge in mental health problems across America in children of all ages.

In this episode, Dr. Roseann talks about how stress is affecting us as parents and explains what we can do to support our children. She also shares some stats and explains what parents need to look out for regarding anxiety, depression, and suicide in young people. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Some signs of chronic stress or anxiety in our children that we, as parents, need to look out for.
Things you can do to benefit your children’s mental health.
Maternal mental health is the number one predictor of children’s mental health.
Dr. Roseann explains how to help your kids create the inner confidence and resilience they need to succeed in life.
Using stress to develop resilience.
Teaching your kids coping skills and stress tolerance.
There are benefits to experiencing failure.
Dr. Roseann talks about neurofeedback and biofeedback and explains what they do for our brains.
How to limit your kids’ screen-time during the pandemic.
Some signs and symptoms of long-term effects of COVID.

Dr. Roseann's Bio:

Dr. Roseann Capanna-Hodge is a trailblazing Psychologist, Pediatric Mental Health Expert, and the founder and director of The Global Institute of Children’s Mental Health and Dr. Roseann and Associates. Her Connecticut-based center has helped thousands of children and adults reverse the most challenging conditions such as ADHD, Autism, anxiety, depression, concussion, learning disability, Lyme Disease, and PANS/PANDAS.

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Connect with Dr. Roseann Capanna-Hodge

Dr. Roseann’s website

Dr. Roseann on YouTube

Dr. Roseann on Tiktok

Get Dr. Roseann’s book here

Friday 5 Oct 15, 2021

Links and Resources:

Paleonola: The Original Grain-Free Granola

For the Full Hu Shop: Hu dark chocolate

Use CODE: CYNTHIA for 15% off

Study: Cardioprotective Mechanisms of Cocoa

Ep. 173 How The Food You Eat Boosts Your Mood & Mental Health (and the Connection Your Gut Health Plays) with Dr. Uma Naidoo Oct 09, 2021

I am delighted to have Dr. Uma Naidoo joining me on the podcast today! Dr. Naidoo is an awarded board-certified psychiatrist at Harvard Medical School, professional chef, nutrition specialist, and author of the recently released This is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. She was featured in the Wall Street Journal, ABC News, Harvard Health Press, Goop, and many others. Dr. Naidoo has a special interest in the impact of food on mood and other mental health conditions.

There were several strong influences in Dr. Naidoo’s early life. She grew up in a loving, nurturing home with a large extended South Asian family. Rather than going to pre-school, she decided to stay at home with her maternal grandmother, who was a wonderful cook. Dr. Naidoo used to help her grandmother pick fresh vegetables from the garden and prepare meals, and her grandparents taught her meditation and yoga. Her mother was a medical student, and she had many aunts and uncles who were physicians, so there was a lot of talk about science and nutrition in their home.

In this episode, Dr. Naidoo talks about food and lifestyle choices that can boost your mood and improve mental and emotional health. Tune in today to hear our fascinating conversation!

IN THIS EPISODE YOU WILL LEARN:

Dr. Naidoo’s background and her journey from medical school to becoming a chef and a nutrition-focused psychiatrist.
What caused Dr. Naidoo to have an “aha” moment.
The connection between gut health and mental health.
Foods that tend to create the most problems with mental health.
Why do you need to read food labels and pay close attention to your food choices?
The clinical differences between men and women as our brains and bodies get older.
Trauma can happen in many different ways.
Foods that can impact libido.
Foods that can positively impact brain health.
What fiber does in the gut?
Some lifestyle changes could positively impact your mental and emotional health.

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Connect with Dr. Uma Naidoo

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Check out Dr. Naidoo’s website

Books mentioned:

Brain Wash by David Perlmutter

Friday 5 Oct 08, 2021

Links and resources:

Send a copy of your review to: info@cynthiathurlow.com

Dr. Gabrielle Lyon's podcast with Cynthia Thurlow

Link for the kombucha

The study Cynthia referenced

Ep. 172 Are We Eating From A Toxic Food System? Tackling Issues within the American Food Industry with Robyn O'Brien Oct 02, 2021

I am honored to be interviewing Robyn O’Brien today! Robyn is a globally recognized voice in the food industry and has been called “food’s Erin Brockovich” by The New York Times. Her TEDx talk (based on her book, The Unhealthy Truth) exposes the shortcomings of our food system and has been viewed millions of times. It has influenced policy, legislation, and product formulation. For the last fifteen years, Robyn has advised CEOs and executives at multinational CPG companies, startups, and farm organizations. Robyn is the co-founder and managing director at rePlant Capital, a financial services firm ambitiously determined to reverse climate change through the deployment of a series of proprietary funds focused on U.S. farmers and their transition to regenerative and organic agriculture.

It can be hard for those who want to make real change in our broken systems to initiate change or know where to begin. Robyn O’Brien doesn’t just make noise about problems. She builds solutions and encourages her audiences to participate by identifying their skills and experiences to leverage them as entry points for systems change. In Robyn’s story, capital is an entry point for catalytic change. If biodiversity is resiliency on the farm, Robyn deeply believes that diversity is resiliency in governance.

In this episode, Robyn explains how rePlant Capital is pioneering climate solutions by tackling soil health through a model of agricultural financing that no one else is providing. She also speaks to the importance of diverse governance and leadership in addressing these existential food, health, and climate issues.

I am very grateful to Robyn for writing her book because it has profoundly impacted the trajectory of everything I am doing right now! Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Robyn shares her background.
Robyn's motivation for investigating how our food gets produced.
The additives in our food that drive allergies and food sensitivities.
Some of the shocking facts that Robyn discovered about food allergies and American children.
How Robyn realized that she had to use love and gratitude rather than fear when sharing her knowledge.
The issues with the American food industry.
Robyn talks about rePlant Capital.
The difference between the conventional farm-debt industry and regenerative farming practices.
Why we should never be afraid of starting small.
The differences between various types of soil composition.
Why water security is as critical as food security and national security.
The importance of diversity.
What you need to be concerned about regarding GMOs.
Why we are seeing an escalated rate of allergies in our children.
The importance of transparency in the food industry.

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Check out Cynthia’s website

Connect with Robyn O’Brien

On her website

On Facebook, Instagram, Twitter, and LinkedIn

Kiss the Ground website

The documentary, Kiss the Ground (On Netflix)

Ep. 171 How Was Jimmy Moore Able To Make The Biggest Transformation? The Pivots That Helped Him Reach His Goals with Jimmy Moore Sep 25, 2021

I am delighted to welcome the notorious Jimmy Moore as my guest for today’s show! Jimmy is a bestselling author, a writer, and the host of the Livin’ La Vida Low-Carb (LLVLC) Show.

Jimmy has had an impact on the trajectory of my learning journey. I initially connected with him around intermittent fasting when I read a book he co-authored with Dr. Jason Fung called The Complete Guide to Fasting. I later read his books, Keto Clarity and Cholesterol Clarity, both of which I highly recommend!

Jimmy has been around for quite some time. He was very productive with creating podcasts at a time when there were very few people doing that in the keto space. In this episode, Jimmy and I have a frank and transparent conversation about childhood influences, how he pivoted from being an English Poly/Psy major to learning about the ketogenic lifestyle and the Atkins Diet, and later becoming an author. Stay tuned to hear our thought-provoking discussion!

IN THIS EPISODE YOU WILL LEARN:

How traumamolded Jimmy into who he is today.
Jimmy shares his education and career journey.
What prompted Jimmy to start learning about nutrition?
How Jimmy got to the point of writing books and how he got onto the publisher’s radar after writing them.
Finding a balance between sharing ‘nerdy’ information and making things easy for everyone to understand.
The truth about LDL and some of the more common misconceptions about cholesterol.
Some of the common keto mistakes people tend to make.
Why some of the narratives on social media are changing.
The benefits of using a CGM.

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Connect with Jimmy Moore

On his website

On Facebook, Instagram, Twitter, and Tiktok

Ep. 170 Thinking Beyond Medication with Nourishment: Giving Your Body the Chance to Heal with Courtney Contos Sep 22, 2021

I am excited to have Courtney Contos joining me today! After years of working in restaurants, cooking, and sixteen years of teaching cooking, Courtney realized that she could probably cook most anything - even without a recipe. But, what she did not know until recently was how to nourish herself. Food is information. After suﬀering for 12 years with chronic debilitating rheumatoid arthritis and being told she would spend the rest of her life in a wheelchair, Courtney reversed her symptoms. She now helps people as a board-certified health coach specializing in functional medicine.

Autoimmune diseases and disorders happen when our immune system mistakenly attacks our bodies, and the onset is usually triggered by childhood trauma, a stressful event, or antibiotic therapy. Autoimmune conditions can be systemic, localized, or both, and they tend to impact women twice as often as they do men. Some other common autoimmune disorders include psoriasis, type 1 diabetes, lupus, and multiple sclerosis.

In this episode, Courtney shares her story and talks about healing autoimmunity with nutrition. Stay tuned to find out more!

IN THIS EPISODE YOU WILL LEARN:

Courtney’s traumatic childhood led to her developing chronic and debilitating rheumatoid arthritis.
Traditional, western medicine does not do a great job with the prevention and management of chronic diseases.
The point at which Courtney started thinking outside of the box about her condition.
The changes Courtney made with her nutrition, that allowed her to heal.
The benefits of starting your day with a bowl of bone broth.
The various tests that you should have done to determine your nutrient deficiencies and autoimmune triggers.
Some of the foods Courtney finds the most healing.
The importance of pattern interrupting and trying new things.
Some tips to make bitter vegetables taste more delicious.
Planning your meals will help you make your cooking more interesting.
Courtney talks about herbs and spices.
Some tips for controlling the variables when you’re eating out.
Some lifestyle choices can help you on your healing journey.

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Connect with Courtney Contos

On her website

Book mentioned:

When the Body Says No by Gabor Mate

Ep. 169 Why Should You Care About Your Metabolic Health? Empowering a Deep Understanding of Our Bodies with Dr. Casey Means Sep 18, 2021

I am delighted today to be interviewing Dr. Casey Means! She is a Stanford-trained physician, Chief Medical Officer and Co-founder of the metabolic health company Levels, an Associate Editor of the International Journal of Disease Reversal and Prevention, and a Lecturer at Stanford University. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tools that can help facilitate a deep understanding of our bodies and inform personalized and sustainable dietary and lifestyle choices. Dr. Means was recently featured in the New York Times, Wall Street Journal, and more.

Dr. Means has an interesting story to tell. She trained as a surgeon and an ear, nose, and throat doctor. Her interest in the impact of diet, lifestyle, and nutrition on people’s foundational health started at a relatively young age. She began focusing on nutrigenomics when she was still an undergraduate student at Stanford. It was an exciting time at Stanford because the human genome project was happening, and 23andMe was going online. She enjoyed learning about the correlation between nutritional compounds and gene expression and finding out that our genes are a blueprint and not our destiny.

Dr. Means is joining me today to talk about metabolic dysfunction and using continuous glucose monitors for facilitating your personalized diet. Stay tuned to find out more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Means talks about how her journey started and how she became interested in the impact of diet, lifestyle, and nutrition on people’s foundational health.
The shocking amount of refined sugar that gets consumed by the average American each year and the impact that has on their metabolic health.
What chronic inflammation is, what it does in the body at the cellular level, and why that is so detrimental.
What happens in your body when you are overfed, when your blood sugar stays elevated over time, and when your insulin is kept high.
What you should, and should not eat to maintain your metabolic flexibility.
The benefits of fasting.
Some practical ways of pairing proteins to help reduce blood sugar fluctuations.
The impact of sex hormones on blood sugar control.
What a continuous glucose monitor is and how it works.
Why you need to know what’s going on in your gut microbiome.
Why long-term adherence to a low carb or keto diet can cause reverse metabolic inflexibility.
The correlation between blood sugar instability and debilitating hot flashes in women in perimenopause or menopause.

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Check out Cynthia’s website

Connect with Dr. Casey Means

On her website

Dr. Casey’s blog

On Instagram @drcaseyskitchen and @levels

On Twitter @drcaseyskitchen and @levels

Ep. 168 What To Do About Insulin Resistance Disorders (and the Role that Digestion Plays) with Dr. Benjamin Bikman Sep 11, 2021

I am delighted to have Dr. Benjamin Bikman back on the podcast today! He was with us once before in Episode 114, where he spoke about the role of insulin resistance, metabolic health, and the COVID-19 pandemic. Dr. Ben is the author of a book I frequently recommend, called Why We Get Sick.

It can be quite challenging for many women to maintain a healthy weight and good metabolic health after about forty years of age. Just about all of our fat cells are made during childhood and puberty, and when we reach our sixties or seventies, the number of our fat cells starts to decline. Insulin plays a vital role in how fat cells can change and respond to sex hormones. In this episode, Dr. Ben talks about insulin, fat cells, and sex hormones in women. Stay tuned for more!

Benjamin Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and associate professor (Brigham Young University) is to better understand the role of elevated insulin in regulating obesity and diabetes, including the relevance of ketones in mitochondrial function.

IN THIS EPISODE YOU WILL LEARN:

Dr. Ben explains why insulin is such an important topic for women, especially as they get older.
The role of insulin in terms of how fat cells can change and respond to sex hormones.
How estrogens protect women against too much fat.
Why you need to be mindful about certain plant-based foods and the plastics, detergents, and chemicals we use.
Why animal protein is undeniably superior to plant protein.
Why your diet does not require carbohydrates even though some cells need glucose.
The effects of seed oils and carbohydrates on insulin resistance.
How digestion relates to insulin resistance and insulin instability.
Vitamin D deficiency will contribute to insulin resistance.
Why you need to know what your fasting insulin number is.

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Check out Cynthia’s website

Connect with Dr. Benjamin Bikman

On his Insulin IQ website

On the getHLTH website

Hot, Not Bothered! Challenge

Ep. 167 Let's Talk About Human Optimization: It Starts with Improving Your Metabolic Health with Dr. Jaime Seeman Sep 04, 2021

I am excited to have the total badass, Dr. Jaime Seeman, joining me as my guest for today’s show! In addition to being an integrative medicine OB-GYN, a wife, and a mom, Dr. Seeman is on the Titan Games and was crowned Mrs. Nebraska in 2020!

Dr. Seeman was infatuated with the human body while growing up, so her mom, who was her role model, encouraged her to become a doctor. After getting a degree in Nutrition, Exercise, and Health Sciences, Dr. Seeman went on to graduate medical school, where she completed her OB-GYN residency.

Dr. Seeman is challenging some of the more common notions about women’s health issues. In this episode, she talks about PCOS, overcoming insulin resistance, improving your metabolic health, hormone replacement therapy, postmenopausal bone health, and gaining control of your life with good nutrition. Stay tuned for more!

Dr. Jaime Seeman is a board-certified Obstetrician and Gynecologist, practicing in Omaha, Nebraska. Born and raised in the state, she played collegiate softball for the Cornhuskers. She has a Bachelor of Science degree in Nutrition, Exercise, and Health Sciences. After that, she went to graduate medical school and completed her OB-GYN residency at The University of Nebraska Medical Center. She currently has a private practice at Mid City OB-GYN. She offers a full range of services in obstetrics, gynecology, robotic surgery, and primary care. She completed her fellowship in Integrative Medicine at The University of Arizona School of Medicine. She is a board-certified ketogenic nutrition specialist through The American Nutrition Association. She has a passion for fitness, preventative medicine, and ketogenic therapy not only in her medical practice but in her own life. She is married to her husband, Ben, a police Sergeant, and has three young daughters. Dr. Seeman was also Mrs. Nebraska 2020, finished Top 15 at Mrs. America 2021, and appeared on NBC Titan games with Dwayne “The Rock” Johnson.

IN THIS EPISODE YOU WILL LEARN:

Dr. Seeman talks about her eating habits after she transitioned from being a collegiate athlete to becoming a medical student.
What PCOS (Polycystic Ovarian Syndrome) is, how it affects women, and some common misconceptions about it.
How PCOS can be treated nutritionally.
How and when the nutritional piece started coming together for Dr. Seeman.
Overcoming insulin resistance.
How women are doing things differently now compared with twenty or thirty years ago, as they transition into perimenopause.
The benefits of hormone replacement therapy.
Dr. Seeman talks about different vaginal rejuvenation therapies.
How low-carb and keto diets impact thyroid health.
How to maintain bone health after menopause.

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Connect with Dr. Jaime Seeman

Her website

Follow Dr. Seeman on Facebook, Instagram, YouTube, and Twitter

Ep. 166 How to Maintain a Healthier Thyroid: Interesting Thyroid Physiology Health & Preventative Care with Dr. Eric Balcavage Aug 28, 2021

I am delighted to have Dr. Eric Balcavage back on the show with us today! He appeared on the podcast once before, in Episode 105, where he spoke about thyroid physiology and chronic illness. Due to the enormous demand, we invited him to join us on the podcast once again to talk about thyroid function.

Dr. Eric is the owner and founder of Rejuvagen, a functional medicine clinic in Chadds Ford, Pennsylvania. He is also the co-host of Thyroid Answers Podcast, where he focuses on answering the pressing questions of those suffering from chronic hypothyroidism symptoms. He recently co-authored a book called Thyroid Debacle.

In this episode, Dr. Eric and I take a deeper dive into thyroid physiology, bile physiology, detoxification, and chronic illnesses. We talk about the signs and symptoms of subclinical hypothyroidism, fat malabsorption, and the use of synthetic versus non-synthetic thyroid medications. We also discuss why people can have lab values suggestive of them being persistently hypothyroid despite their use of escalating doses of medications. Stay tuned today to learn what stops the thyroid from functioning optimally and find out what you can do to maintain a healthier thyroid.

IN THIS EPISODE YOU WILL LEARN:

The physiology of the thyroid.
Some things that could impact the conversion from inactive to active thyroid hormone.
Seed oils, and the association between thyroid physiology, thyroid glands, and cells.
Why is it possible to have hypothyroid or hyperthyroid signs and symptoms when there is nothing wrong with the thyroid gland?
Why forcing extra thyroid hormone into the bloodstream does not mean that you will optimize the cell function.
Why does lab work have to be properly evaluated and interpreted?
The last point at which hypothyroidism could be reversed.
The use of synthetic thyroid medications versus non-synthetic medications.
Is it normal to have insomnia after changing your thyroid medication?
The connection between HDL and fat malabsorption.
Thyroiditis and Hashimoto’s.
Dr. Eric shares his take on how iodine relates to thyroid function.
Why do people tend to feel cold when they have an underactive thyroid?
Intermittent fasting for perimenopausal and menopausal women with an underactive thyroid.

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Check out Cynthia’s website

Connect with Dr. Eric Balcavage

On his website

The Thyroid Answers Podcast

Follow on Instagram and Twitter

Ep. 165 A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson Aug 21, 2021

I am thrilled to have the Menopause Fitness Expert, Debra Atkinson, joining me today! Debra is the bestselling author of You Still Got It, Girl and Hot, Not Bothered. She is also the host of the Flipping 50 podcast with over 1 million downloads and the TEDx talk Everything Women in Menopause Learned About Exercise May Be a Lie. Debra is a 37-year fitness expert, prior Senior Lecturer in Kinesiology, and founder of Flipping 50, the first and only online fitness membership dedicated exclusively to women in menopause.

There is a common misconception that everyone should exercise in the same way. People tend to believe that because many authorities in the fitness industry are still operating on guidelines and position statements that view men and women of all ages as a collective. In reality, no one fits the norm. Women in menopause might not even be in the same place right now as they were six months ago, or where they will be, three to six months from now. Stay tuned today to get Debra’s insightful recommendations for navigating where you are and selecting a diet and exercise strategy to suit you as an individual.

IN THIS EPISODE YOU WILL LEARN:

Why do women approaching menopause need to exercise differently?
Some of the physical changes that happen as women mature.
The kind of exercise that helps with muscle development and the kind that helps with bone density.
The importance of getting the right nutrition and enough sleep as you approach menopause.
Why you need to tune into the feedback that your body is giving you.
Reversing the effects of aging with strength training.
How to gauge the right intensity for stimulating muscle growth.
The best exercises for middle-aged women looking to lose body fat.
The supplements that Debra most often recommends for her clients.
How the loss of estrogen, progesterone, and testosterone manifests in women approaching menopause.

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Connect with Debra Atkinson

Follow Debra on Facebook and Instagram

Debra’s website

Flipping50 HNB 10 DAY Challenge

The challenge offers a daily workout (or recovery) video PLUS an audio recording telling them exactly how what they'll do positively influences hormones. Those who get in early get access to mobility videos and "how-to" videos so they'll feel good even before it starts and complete with greater success.

Check it out here:

Ep. 164 Digest Some Of The Scientific Findings Between Nutrient Deficiency And Mental Health: It’s Time to Upgrade Your Diet with Junaid Kalmadi Aug 18, 2021

Today, I am excited to welcome Junaid Kalmadi as my guest! Junaid is the founder & CEO of Farmers Juice, which delivers organic cold-pressed juices and wellness shots, including keto-friendly options, at nearly half the cost of a juice shop. The juice stays fresh for thirty days, using an innovative technology called HPP.

Farmers Juice has developed the world’s first keto-friendly and functional green juice line that includes adaptogens, antioxidants, and mushrooms to boost focus, calm, and athletic performance. Their mission is to make the highest quality cold-pressed juicing affordable, support the human rights of 2.4 million farmers in the US, and champion the next generation of farming with regenerative agriculture. Stay tuned today to hear about Junaid’s journey, and learn how to upgrade your diet by incorporating cold-pressed juices into your lifestyle.

IN THIS EPISODE YOU WILL LEARN:

What motivated Junaid to jump into the entrepreneurial space and get to where he is today.
How the Standard American Diet (“SAD”) impacted Junaid’s mental, emotional, and physical health and wellbeing.
How Junaid managed to overcome his unhealthy lifestyle habits and improve his mental health when he was in college.
Why you should care about soil.
Why Junaid focuses on supporting the farmers.
What you need to be looking for when purchasing a good quality cold-pressed juice.
What cold-pressing does to fruit and vegetables.
How you can prevent food waste in your home.
The daily rituals that Junaid recommends for grounding yourself and helping you to evolve as an individual.
What prompted Junaid to create a line specifically for carb and keto-conscious individuals.
How to home-blend a delicious and nutritious smoothie.

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Connect with Junaid Kalmadi

On his website

On Facebook, and Instagram

Get five dollars off your juice here. Use the coupon code CYNTHIA at checkout

Ep. 163 Meet the Internationally-Recognized, Anti-Aging Researcher with a Passion for Detecting and Preventing Age-Related Conditions with Dr. Gil Blander Aug 14, 2021

I am delighted to have Dr. Gil Blander, an internationally recognized anti-aging researcher, joining me on the show today! Gil has a background in the basic biology of aging and translating his discoveries into new ways of detecting and preventing age-related conditions. He received a Ph.D. in biology from the Weizmann Institute of Science and completed his postdoctoral fellowship at MIT. He has been featured In CNN Money, The New York Times, Forbes, The Financial Times, and The Boston Globe.

There are many connections between Gil’s childhood in Israel and his quest for longevity. One of his relatives passed away when he was twelve years old. When that happened, Gil realized that he would not live forever. It worried him, and that concern stimulated his interest in longevity and aging and prompted him to study biology, do a Ph.D. at the Weizmann Institute of Science, spend five years at MIT in the best lab to study aging, and found InsideTracker. Listen in today to find out all you need to know about the lifestyle choices that will promote anti-aging and longevity.

IN THIS EPISODE YOU WILL LEARN

Gil shares his background.
What prompted Gil to leave the lab at MIT to go into the private sector.
How and why caloric restriction extends our lifespan.
How Gil transitioned from academia into the private sector.
Gil explains what happens in the body when calories are restricted.
How Gil managed to find the best blood biomarkers for longevity, performance, and wellness.
How Gil found the interventions to optimize anti-aging blood biomarkers.
How nutrition and lifestyle changes can aid longevity.
How the InsideTracker process works, and why it utilizes blood rather than saliva or urine for the testing.
Gill talks about bio-individuality and clarifies some of the confusion often associated with epigenetic testing.
Foods that promote or prevent longevity.
The lifestyle choices that are essential for anti-aging and longevity.
Gil talks about supplements.

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Connect with Gil Blander (InsideTracker)

On the website – Save 25% on Inside Tracker by using this referral link!

On Facebook, Instagram, LinkedIn, and Twitter

Book mentioned:

Lifespan: Why We Age―and Why We Don't Have To by Dr. David Sinclair

Ep. 162 Learn More About Blood Sugar And Intermittent Fasting: A Look at the Science of Dieting With Melanie Avalon Aug 07, 2021

Today, the amazing, smart, and talented Melanie Avalon joins me once again! Melanie is a SAG-AFTRA actress, author of What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine, host of the top iTunes podcasts The Melanie Avalon Biohacking Podcast, and The Intermittent Fasting Podcast with Gin Stephens, and she has appeared on this podcast twice before. Melanie is certified as a wine specialist by the WSET and as a holistic nutritionist by the AFPA. She is also a member of MENSA. Melanie developed the top iTunes app, “Food Sense Guide", to help those with food sensitivities, and she currently runs three rapidly growing Facebook groups.

A few months ago, Melanie and I had a long conversation and decided to do two episodes at the same time. The first was Episode 143, which aired in April. In that episode, we focused on biohacking, for which Melanie is well-known. For today’s episode, we pivot and focus on blood sugar dysregulation. Melanie and I will bring you up to speed with everything you need to know about managing your blood sugar, tapping into the intrinsic hormonal regulation in your body, and ensuring that your blood sugar is well supported. Stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

How Melanie first became interested in the science of dieting.
Melanie talks about metabolic flexibility, the amount of energy stored in our body fat, and the purpose of insulin.
Why your bio-individuality needs to be taken into account when figuring out the best diet.
What a continuous glucose monitor is, what it does, and the benefits of using it.
Why Melanie decided to bring carbs back into her diet.
Why Melanie feels that the definitions of low fat, high carb versus a high fat, low carb are so important.
Dairy is a hormonal food designed for growth.
Melanie talks about the Lumen, which is one of the easiest biohacking devices to use.
Melanie discusses the Biosense ketone meter.

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Connect with Melanie Avalon

On Facebook or PaleoOMAD, or Clean Beauty and Safe Skin Care

The Intermittent Fasting Podcast

On her website

The Melanie Avalon Biohacking Podcast

Books mentioned:

The Paleo Solution by Robb Wolf

Ep. 161 The Nutritional Battlefield & Debunking Chronic Diseases: How Most Food Has Become Poison with Dr. Robert Lustig Jul 31, 2021

I am happy to have Dr. Robert Lustig joining me today! He is an Emeritus Professor of Pediatrics in the Division of Endocrinology and a Member of the Institute for Health Policy Studies at UCSF. Dr. Lustig is a neuroendocrinologist with expertise in metabolism, obesity, and nutrition. He is one of the leaders of the current “anti-sugar” movement that is changing the food industry. Dr. Lustig graduated from MIT in 1976 and received his M.D. from Cornell University Medical College in 1980. He also received his Masters of Studies in Law (MSL) degree at the University of California, Hastings College of the Law in 2013. He is the author of the popular books Fat Chance (2012), The Hacking of the American Mind(2017), and the recently-released bookMetabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine.

Many people assume that any food sold in the grocery store is healthy. But the truth is that most of the food-like substances that people are consuming today are far from real, and they do not metabolically support either a healthy body or a healthy lifestyle. Dr. Lustig lived in the ecosystem of modern medicine for forty years. Then, after doing some research, he saw that the data he was generating did not conform to the party line. So, in 2007, he started speaking out about what he thought to be the biggest problem in nutrition- sugar. Stay tuned to find out how Dr. Lustig is debunking modern medicine and chronic disease, and learn what you can do to navigate the modern-day nutritional battlefield.

IN THIS EPISODE YOU WILL LEARN:

What Dr. Lustig discovered when he started doing research.
Why Dr. Lustig wrote his first book, Fat Chance.
The difference between nutrition and food science.
How most food has become poison.
Why the concept of calories should be disregarded.
Dr. Lustig talks about leptin resistance and explains what you can do to overcome it.
Why eighty-eight percent of Americans have metabolic dysfunction.
Dr. Lustig explains what we need to eat to have a healthy diet.
Dr. Lustig shares his proposed definition of healthy.
The importance of fiber.
The problem with Big Pharma.
Dr. Lustig explains why food subsidies do not make sense.

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Connect with Dr. Lustig

On his website

Get his new book here!

On Facebook, Instagram, and Twitter

Ep. 160 The Power Of Behavior-Centric Health & Wellness: Trade-Offs for a Long and Happy Life with Jon Levy Jul 24, 2021

The pandemic has changed so much for so many of us. Our children are growing up facing unforeseen challenges, and many of us feel uncertain and fearful about what lies ahead. Human beings were never meant to be alone. Yet today, people are suffering from social isolation, a lack of contact, and not touching or connecting physically with anyone.

I am happy to have Jon Levy joining me as my guest for today! Jon is a behavioral scientist best known for his work in influencing, human connection, and decision making. More than a decade ago, Jon founded The Influencers Dinner, a secret dining experience for industry leaders ranging from Nobel laureates, Olympians, celebrities, and executives, to artists, musicians, and even the occasional princess. With thousands of members, Influencers is the largest community of its type worldwide.

In Levy’s latest book, You’re Invited, readers are guided through the art and science of creating deep and meaningful connections with anyone, regardless of their stature or celebrity. The book demonstrates how we develop influence, gain trust, and build community so that we can impact our communities and achieve that which is important to us.

In this episode, Jon talks about the impact that the pandemic has had on our society, and discusses the effect it has had on people's wellbeing, happiness, and longevity. Be sure to stay tuned today to find out what you can do to improve your current situation, create more connectedness in your life, adapt to this ever-changing world, and help your children to thrive going forward into the future.

IN THIS EPISODE YOU WILL LEARN

Jon discusses the impact of the loneliness and lack of physical connection that so many of us are experiencing now due to the pandemic.
Jon shares some of the foremost predictors of human longevity.
Anti-fragility is a critical characteristic of humans.
Jon explains why building and retaining a social muscle is vital.
What happens to people when they spend several hours per day on social media.
Jon discusses the trade-offs that we have to make to live long and happy lives.
Experience post-traumatic growth rather than post-traumatic stress.
Jon explains how to foster a sense of connection with others as things start to open up again after fifteen months of isolation.
Jon explains what bonds us as humans.
Vulnerability builds trust and strengthens relationships.
Knowing where to draw the line when giving to others is vital.
Jon discusses the big issue with behavioral change.
Creating more connectedness in your life.

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Connect with Jon Levy

On his website

On Facebook, Instagram, Twitter

Additional Social Handles: @JonLevyTLB on Clubhouse

Jon’s new book: You're Invited: The Art & Science of Cultivating Influence

Book mentioned:

The Rabbit Effect by Kelli Harding

Ep. 159 Lara Adler Explains The Link Between Chemical Exposure And Weight Gain & Other Health Issues Jul 17, 2021

I’m excited to have Lara Adler as my guest for today’s show! Lara is an Environmental Toxins Expert and Educator. She is a Certified Holistic Health Coach, who teaches health coaches, nutritionists, and other holistic health practitioners how to eliminate the number one thing holding their clients back from the results they are seeking- the unaddressed link between chemicals and chronic health problems. Lara trains practitioners to become experts in everyday toxic exposures so they can improve client outcomes without spending hundreds of hours researching on their own.

The information about environmental toxins that Lara will be sharing today is vital for you, the listeners, on many different levels. People are often surprised to learn that there is not much protection in the US, even though we have federal agencies designed to protect consumers. Even from my perspective, as a savvy, allopathic, western medicine, functionally-trained nurse practitioner, I learned a lot from Lara that I did not know before, so stay tuned today to hear about the nasty truth behind environmental toxins.

This episode is important, so be sure to listen to it several times, take actionable steps, and share it with your loved ones!

IN THIS EPISODE YOU WILL LEARN

Lara discusses the scope of the issue of environmental toxins.
Why the products in the marketplace are not guaranteed to be safe.
Our skin is our largest organ, yet most people don’t even think of skin as an organ.
We absorb many of the chemicals and compounds that we put on our skin.
How the levels of chemicals, and the associations between chemical exposures and certain illnesses or outcomes, are determined.
Lara talks about what sparked her interest in the area of environmental toxins.
Lara talks about endocrine-disrupting chemicals. She explains what they are and why we need to be concerned about them.
Lara talks about phthalates and some of the other more common obesogens.
We need to be a voice for others and protect those who have no access to workable solutions or organic food.
How to make meaningful changes, starting with things that are free and easy.
The problem with non-stick cookware.
There is a light at the end of the tunnel. Lara shares some healthy resources.

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Connect with Lara Adler

On her website

On Facebook, Twitter, and Instagram

Resources:

Watch “The Devil We Know” and “Dark Waters” on Netflix.

Lara has curated several shopping guides on her website.

Ep. 158 Root Cause & Treatment For SIBO, A Digestive System Condition: Addressing the Misconceptions With Phoebe Lapine Jul 10, 2021

I am delighted to have Phoebe Lapine joining me as my guest for today’s show! Phoebe is a food and health writer, gluten-free chef, wellness personality, culinary instructor, award-winning blogger, recipe developer, Hashimoto’s advocate, prior podcast host, and speaker. She was born and raised in New York City, where she continues to live and eat.

Many people suffer from the symptoms of IBS (Irritable Bowel Syndrome) for years without ever getting the right treatment or knowing that their symptoms might be caused by something much deeper. Sixty percent of IBS is caused by SIBO (Small Intestinal Bacterial Overgrowth), which is Phoebe’s area of expertise. There are many misconceptions and misunderstandings around SIBO because it is so nuanced. Phoebe is joining me today to shed some light on the topic. She will explain how to uncover the root causes of SIBO and discuss the connection between SIBO and thyroid issues. She will also talk about finding the best diet for healing IBS and tell us which ones work best. Be sure to stay tuned for more!

IN THIS EPISODE YOU WILL LEARN:

Where Phoebe’s passionate interest in SIBO first started.
What SIBO is.
The physical symptoms that could result from SIBO.
Phoebe explains what happens when the gut does not move things along as it should.
Phoebe talks about the correlation between old injuries, abdominal surgery, and developing SIBO.
Although food poisoning might seem innocuous, it could cause problems down the line.
Why thyroid replacement therapy puts people at risk for SIBO.
The vicious cycle between hormone levels and gut health.
Phoebe talks about testing for SIBO.
The different types of SIBO.
How lifestyle choices can impact recovery from SIBO.
The power of the mind-gut connection.
Some suggestions for relieving the pain, gas, and bloating associated with SIBO.
Phoebe talks about the benefits of the Low FODMAP Diet for SIBO.
Ways to use your diet as a tool for overcoming leaky gut.

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Connect with Phoebe Lapine

Follow Phoebe on Facebook, Instagram, and Twitter

Phoebe’s website

Order Phoebe’s books, SIBO Made Simple, or The Wellness Project

Ep. 157 Biochemistry Secrets To Burn Fat Faster: Navigating the Science of Fat With Dr. Sylvia Tara Jul 03, 2021

I am excited to welcome Dr. Sylvia Tara today as my guest for the show! Dr. Tara was driven to research fat, science, and lifestyle after she finally got fed up with eating less and exercising more than her slimmer friends throughout her life. Her experiences told her there was more to weight loss than just “calories in, calories out.” As a biochemist, she was driven to get to the bottom of fat’s mysteries and the reasons it vexes us. In her best-selling book, The Secret Life of Fat, she reveals the complex biology of fat, how it resists loss, and what to do to remove stubborn fat.

Dr. Tara holds a Ph.D. in biochemistry from the University of California at San Diego and an MBA from the Wharton School of the University of Pennsylvania. After trying dozens of different diets and failing with all of them, she started using every tool at her disposal, talking to researchers, and reading as many research papers as possible to learn the truth about fat and find out why she had so much difficulty losing weight. What she learned was surprising, and it answered all of her questions. Be sure to listen in today to find out what Dr. Tara discovered about fat and the way it functions.

IN THIS EPISODE YOU WILL LEARN:

Dr. Tara talks about her book, The Secret Life of Fat, and discusses her motivation for writing it.
The most surprising aspect of fat.
Dr. Tara talks about leptin and the communication between fat tissue and the brain.
Why it is so hard for some people to lose weight, and what you need to be mindful of to be a successful dieter.
Dr. Tara shares some strategies for maintaining weight loss.
Dr. Tara has recently launched a course to help people navigate through the science of fat.
There are reproductive differences that women experience as they age that impact their ability to lose weight.
The many benefits of exercise for women as they age.
The importance of maintaining a healthy layer of fat as you age.
Certain viruses can be correlated to fat and can cause a higher risk of obesity.
Navigating your way around the endocrine-mimicking chemicals that we are often exposed to environmentally or through food.
Some of the genetic propensities that make some people more susceptible to gaining weight.
Dr. Tara talks about the bacteria in the gut biome that can impact the ability to gain or lose weight and what you can do to control it.

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Connect with Dr. Sylvia Tara

The Secret Life of Fat Website

The website for her book podcast/blog/supplements

The Secret Life of Fat on Amazon

Ep. 156 Mysterious Effects On Hormones & Intermittent Fasting: Tips for Optimizing Estrogen Metabolism with Dr. Stephanie Gray Jun 26, 2021

I am excited to welcome a fellow nurse practitioner, Dr. Stephanie Gray, as my guest for today’s show!

Stephanie Gray, DNP, MS, ARNP, AGNP-C, ABAAHP, FAARFM, is a functional medicine provider who helps men and women build sustainable and optimal health and longevity so that they can focus on what matters most to them!

Stephanie helps women in mid-life, who feel like their bodies have betrayed them, step back into their bodies by restoring optimal hormone levels so they can regain their sleep, figure, mood, and feel amazing once again. She is known for keeping hormone replacement therapy sexy, safe, and effective.

Stephanie saw a lot of incontinence while doing her graduate training in nursing homes. She realized that urinary incontinence was the primary reason for people being admitted to long-term care facilities. So she learned the art of pessary fitting, and through that, discovered that there were non-surgical and non-pharmacological options for urinary incontinence. Those options helped people regain some dignity and allowed them to stay in their own homes. Stephanie decided that there had to be a similar approach for every other condition, so she sought out the necessary training, became a nurse practitioner, and started a practice of her own. Be sure to listen in today, to hear Stephanie’s story, and learn all you need to know about hormones and hormone therapy.

IN THIS EPISODE YOU WILL LEARN:

Stephanie discusses what motivated her to focus on hormone therapy.
Stephanie’s health journey led her along the route of learning functional medicine, which involved optimizing her hormones.
The first signs of hormonal imbalance in the body, which could tip people off that there is something wrong.
Stephanie discusses pellets, BiEst, and TriEst and talks about the age at which people can start using hormone therapy safely, and the length of time that hormone therapy can continue being used.
Some of the reasons for women getting hot flashes.
Stephanie discusses the tests that she prefers for her patients.
Stephanie explains why it is vital to find someone who can test your hormone levels effectively.
Stephanie talks about hormones, bone density, osteoporosis, and osteopenia.
The difference between bioidentical and synthetic hormone medications.
Stephanie explains what having a hysterectomy represents for a woman.
Some tips to help middle-aged women to optimize their estrogen metabolism.
Stephanie owns Integrative Health and Hormone Clinic in Hiawatha, Iowa.

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Connect with Dr. Stephanie Gray

The Integrative Health and Hormone Clinic Website

On Social media: stephaniegraydnp

Resources:

Thanks10 will provide 10% off purchases at www.yourlongevityblueprint.com (including Stephanie’s book, Your Longevity Blueprint.)

If you purchase Stephanie’s book, she has 2 free pdfs, a quick start guide, and a pdf of questionnaires to help you determine where you need to start. Go to https://yourlongevityblueprint.com/ylb-bonus/

Ep. 155 Stages For Healing From Post Betrayal Syndrome: Surviving To Thriving with Dr. Debi Silber Jun 23, 2021

Today, I am delighted to have Dr. Debi Silber joining me as my guest! Debi is a holistic psychologist and an expert in health, mindset, and personal development. She is the author of the #1 bestselling book: The Unshakable Woman: 4 Steps to Rebuilding Your Body, Mind, and Life After a Life Crisis. Her recent Ph.D. study on how women experience betrayal made three ground-breaking discoveries that change how long it takes to heal. In addition to being on FOX, CBS, The Dr. Oz Show, TEDx, and more, Debi is an award-winning speaker, coach, and author dedicated to helping women move past their betrayals, once and for all.

Almost everyone has experienced an issue of betrayal at some point in their life. Every relationship, whether with a partner, parent, friend, or co-worker, has rules that are either spoken or unspoken. Betrayal involves breaking one of those rules, and the more we trust someone and depend on them, the deeper the betrayal, so when someone you trust shatters your sense of safety and security, it is traumatizing, and lots of cleaning up become necessary. Be sure to listen in today to find out how unhealed betrayal can impact your health, work, and relationships, and learn what you can do about it.

IN THIS EPISODE YOU WILL LEARN:

Debi unpacks what betrayal is, why it hurts, what it impacts, and what it creates.
There is a physical component to a betrayal that could be even stronger than the emotional component.
Debi talks about two ways that people tend to go about dealing with betrayal.
You can use your experience of betrayal to help the next generation.
Debi shares some statistics related to physical, mental, and emotional symptoms of a betrayal.
Some of the findings from the study Debi did on betrayal for her Ph.D.
Debi explains why you need to find the right person to speak to about your traumatic experience.
Debi discusses the five stages, from betrayal to breakthrough, talks about where people tend to get stuck, and explains how to move from one stage to the next.
Debi explains how she determines whether or not people are ready to move forward in their process.
Debi unpacks Post Betrayal Syndrome and Post Betrayal Transformation.

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Connect with Dr. Debi Silber

On her website

Ep. 154 How to Normalize Your Thyroid Function: What You Can Do To Help Support Your Body with Dr. Alan Christianson Jun 19, 2021

I am delighted to have Dr. Alan Christianson joining me as my guest for today’s show! Dr. Christianson is a Board-Certified Naturopathic Endocrinologist who focuses on thyroid care. He is also a New York Times bestselling author whose recent titles include The Thyroid Reset Diet. Dr. Christianson is the founding president behind the Endocrine Association of Naturopathic Physicians and the American College of Thyroidology. He has featured in countless media appearances, including Dr. Oz, The Doctors, and The Today Show.

Although tons of information about thyroid conditions is available out there, it can be confusing because so much of it is conflicting. Recent findings have shown that much of what we believed to be true in the past has changed. Thyroid disease has also changed. Thyroid cancers, the prevalence of thyroid treatment, and diagnoses for chronic disease have all tripled over the last couple of decades. Fortunately, Dr. Christianson is an incredible resource! He is joining us today to dive into some of the recent discoveries about the causes of thyroid disease and share some encouraging findings. Stay tuned to learn more!

IN THIS EPISODE YOU WILL LEARN:

Dr. Christianson talks about the changes that have been happening regarding thyroid disease over the last twenty years.
Dr. Christianson talks about the most important factor for the increase in thyroid disease over the last couple of decades. Understanding it can offer a solution for many people.
How the thyroid works, its physiology, and how iodine interacts with it.
Why there is so much iodine in dairy products.
Dr. Christianson talks about the shift that took place around the mid-1980s that is relevant to thyroid disease.
Everything related to iodine in our body gets filtered through the thyroid function.
What you need to be aware of and understand to make educated decisions about the products you use.
What almost everyone with thyroid problems can do to normalize their thyroid function in a very short time.
Dr. Christianson shares some encouraging findings regarding over and underactive thyroid function.
Dr. Christianson talks about thyroid medicines.
Things you should take into account when having a thyroid test.
What you can do to help support your body.
The various factors that work together to exacerbate thyroid function.
Lifestyle factors that impact thyroid function.

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On Pinterest

On his website

Ep. 153 Fix Your Mouth/Fix Your Health: Reversing Tooth Decay Naturally with Trina Felber Jun 12, 2021

I am delighted to have the opportunity to connect with Trina Felber today! Trina is the Creator and CEO of Primal Life Organics, a premier, all-natural dental care company that focuses on oral health as the gateway to internal health. She is a long-standing nurse anesthetist, a mom, and a wife.

Trina believes that the antiseptic products we use in our mouths are doing us more harm than good. She pivoted to become an oral health expert after more than 25 years as a registered nurse. She created natural products to biohack your dental health for stronger, cleaner, whiter teeth and improved overall health. There is so much value in what Trina has to share today! This episode will blow your mind and completely change your perspective on dental health and dental care, so be sure to listen in!

IN THIS EPISODE YOU WILL LEARN

Trina explains how she transitioned from being a nurse anesthetist to becoming an oral health care guru.
Trina discusses Weston A. Price and his theories on the relationship between nutrition, dental health, and physical health.
Trina talks about dental health, the anatomy of teeth, how cavities happen, and why we become prone to staining, decay, and plaque.
Some tips to help you protect your teeth.
The effects that wearing a mask can have on your oral health.
The impact that the ingredients in commercially made toothpaste and mouthwashes have on the mouth and gut biomes.
The three things that any dental product that you use needs to do.
Why you should not use toothpaste that contains glycerine.
How various types of light therapy can whiten your teeth and prevent inflammation.
Why you should not use peroxide to whiten your teeth.
Trina talks about skincare products.
Some tips to set yourself up for success after eating acidic foods.

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Connect with Trina Felber

On her website

Links:

Facelift Kit

Dental Detox Kit

LED Teeth Whitener

Ep. 152 Metabolic and Hormonal Spark: The Value of Lifestyle Shifts with Dr. Jade Teta Jun 05, 2021

I am delighted today to have Dr. Jade Teta as my guest! He is an integrative physician, author, and expert in natural health, fitness, metabolism, and self-development. He spent the last 25 years immersed in the study of strength and conditioning, hormonal metabolism, and the psychology of change and success. He recently started a new company, Next Level Human. It combines his medical and fitness knowledge with his expertise in self-development and mindset change. He writes and lectures extensively to healthcare professionals and the public about lifestyle medicine, natural health, and mindset change.

Hormonal health and metabolic issues are an enormous pain point for many of my followers and the women in my program. Making lifestyle shifts can be very valuable in helping us develop healthy metabolic habits and easing us through the changes that both men and women tend to go through in middle age. Join us on the show today to hear Dr. Teta’s story and learn about some lifestyle changes that you can make to improve your metabolic processes and better your hormonal health.

IN THIS EPISODE YOU WILL LEARN:

Dr. Teta talks about his journey that began at fifteen and his pivot into the hormonal health and metabolism space.
How females were under-represented in the research community before 2001.
Dr. Teta discusses some of the changes that occur in women who are older than thirty-five, which made him start second-guessing his original methodology and philosophies around weight loss and nutrition.
How estrogen and progesterone affect what Dr. Teta refers to as SHMEC (Sleep, Hunger, Mood, Energy, and Cravings).
A simple analogy to help you understand estrogen and progesterone.
How biofeedback signals can help you to understand your metabolism.
Dr. Teta shares what he has found to work best for most women as a different approach to exercise.
Why calories matter.
Dr. Teta shares his take on eating for satiety versus eating for calories and marrying macros.
Most people only focus on diet and exercise without accounting for stress and movement.
Dr. Teta talks about buffer foods and trigger foods.
Dr. Teta discusses his strategy for helping women find the diet that works best for them.
Dr. Teta talks about intermittent fasting.

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Connect with Dr. Teta Teta

On his website

The Next Level Human Podcast

Ep. 151 Key Factors To Boost Everyday Wellness: A Data-Driven Approach to Good Health with Marty Kendall May 29, 2021

I am excited today to be joined by Marty Kendall. Marty is an engineer who seeks to optimize nutrition using a data-driven approach. His interest in nutrition began eighteen years ago to help his wife Monica gain better control of her Type 1 Diabetes. Since then, he has worked to develop a systematized approach to nutrition tailored for a wide range of goals. Marty has been sharing his learnings at OptimisingNutrition.com and has developed Nutrient Optimiser and Data-Driven Fasting to guide people on their journey of nutritional optimization.

Monica was only ten years old when she was diagnosed with diabetes. She suffered decreasing control of her health until she and Marty met about fifteen years later. When they got married, neither Monica nor Marty knew anything about managing diabetes. Marty had no idea what he was getting into, but he learned quickly and found a doctor who taught them both a lot by turning their situation into a maths game. That intrigued Marty and motivated him to strive towards having healthy pregnancies by managing the numbers. Be sure to stay tuned today to hear Marty’s story and learn about his data-driven approach to good health.

IN THIS EPISODE YOU WILL LEARN

Marty shares the story of how he and Monica learned to control her diabetes by managing the numbers.
Marty talks about the first step he took in helping to support his wife before she started riding the keto wave.
Different people process macronutrients differently.
Marty discusses the problems he had when he tried to optimize food choices for people with diabetes.
Marty talks about the nutritional dogma that contributed to many metabolic diseases that we see currently in westernized countries.
What energy toxicity represents.
Marty provides an overview of the carb insulin index.
Why you should check your blood sugar when you feel hungry, and not after you have already eaten.
Whether or not you should avoid eating when your blood sugar rises more than thirty.
Marty gives his take on biohacking devices like CGMs and glucometers.
Using your blood sugar as a fuel gauge.
Marty talks about how insulin sensitivity and insulin resistance influence people’s fat threshold.
Marty describes some of the more common nutrient deficiencies.
How Marty’s Nutrient Optimiser app blows away dogma and helps people select the right foods for their nutritional requirements.
Navigating eating out.
Marty reveals his recommendations for overcoming emotional eating, weight loss and insulin sensitivity, protein intake while on a maintenance diet, and gaining more muscle mass.

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Connect with Marty Kendall

On websites: Optimising Nutrition, Data-Driven Fasting, Nutrient Optimiser, or Big Fat Keto Lies

On social media: Facebook, YouTube, Twitter, Instagram, or Pinterest

Marty’s Offers:

Data-Driven Fasting Challenge

High Protein: Energy Recipe Book

Fat Loss Recipe Book

Book mentioned:

Salt Sugar Fat by Michael Moss

Ep. 150 TikTok Star On His High-Performance Perspective & Fasting: Becoming Better Versions of Ourselves with Jeremy Abramson May 22, 2021

I am super excited to welcome Jeremy Abramson as my guest for today! Jeremy is a health coach, wellness entrepreneur, and corporate culture creator. After working one-on-one with elite athletes and CEOs for several years, he started pursuing a more ambitious path to impact a wider audience: Corporate America. He’s making a massive impact through his live events and online presence, where he empowers people to take ownership of their lives through movement, gratitude, and joy.

Jeremy is known as the High Energy Coach because he helps top-level executives and entrepreneurs unleash their fullest potential. He is known worldwide for his expertise, mindful movement, mindset, nutrition, and neuroscience. He has built a community of over 600,000 on TikTok and continues to expand his impact globally. He is the host of the Thrive University Podcast with the mission to inspire and empower you with the knowledge and wisdom to transform your thoughts, habits, relationships, intention, vitality, and enthusiasm so that you can stop settling for mediocrity and live your dream life. Join us today and learn how to overcome your self-limiting beliefs and take ownership of your life.

IN THIS EPISODE YOU WILL LEARN

Jeremy talks about things that determine the quality of your life.
Travel is a way to magnify our consciousness and awareness and become better versions of who we are.
Jeremy talks about his journey of discovery as he transitioned to become a mindset guru.
Jeremy helps people embody what they want to communicate to others.
The work you do for yourself will reflect in the work you do for others.
Jeremy talks about what it was like to spend time learning from Joe Dispenza.
Money and what it means to be wealthy.
Some of the changes that Jeremy has seen in how people keep physically active since Covid.
Moving your body increases your intuition and helps you grow and stay sharper.
Jeremy talks about psychedelics and the benefits of micro-dosing.
Jeremy discusses the foods and supplements that are most beneficial and best support his physical and mental health.

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Connect with Jeremy Abramson

On his website

On TikTok

Thrive University Podcast

Recommended book:

How To Change Your Mind by Michael Pollan

Ep. 149 Keto Flex, Feasting and Fasting: Bringing the Body Back to Normal Function with Ben Azadi May 15, 2021

I am excited to talk to Ben Azadi today! Ben is the author of four best-selling books, Keto Flex, The Perfect Health Booklet, The Intermittent Fasting Cheat Sheet, and The Power of Sleep. He has been the go-to source for intermittent fasting and the ketogenic diet. In 2008, Ben went through a personal health transformation of shredding 80 pounds of pure fat. Ever since he has been on a mission to help 1 billion people live a healthier lifestyle. Ben is also the host of a top 15 podcast, The Keto Kamp Podcast, and the fast-growing Keto Kamp YouTube channel with over 122,000 subscribers.

Ben is known as 'The Health Detective' because he investigates dysfunction, and he educates, not medicates, to bring the body back to normal function. He is the founder of Keto Kamp, a global brand bringing awareness to ancient healing strategies such as the keto diet and fasting. Ben’s latest book, Keto Flex: The 4 Secrets to Reduce Inflammation, Burn Fat, and Reboot Your Metabolism, was a labor of love that took him a little over two years to complete. Be sure to tune in today to find out about his latest book, and hear what he has to say about keto and fasting.

IN THIS EPISODE YOU WILL LEARN:

Ben gives a general overview of his latest book, Keto Flex.
Ben talks about ketosis. He explains what it is, why we would want to aim for it, and why we should not get fixated on devices.
Ben discusses the benefits of teaching your body to burn fat as the primary fuel source.
It is easy to overdo certain fatty foods, like cheese or nuts.
Ben explains how to burn extra body fat with keto.
Ben shares his thought on using devices to measure ketones.
In his book, Ben shares fifteen bio-hacks for getting better sleep. Optimizing sleep is vital. Sleep can impact our ability to become fat-adapted and have success with intermittent fasting.
Ben shares two great sleep tips.
Ben shares some fasting strategies.
Taking responsibility for your health.
Ben discusses how he helps women feel better about themselves and what he does to stay positive.
Ben shares a valuable takeaway from his book, Keto Flex.

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Connect with Ben Azadi

On his website

On Instagram, Facebook, YouTube

On Clubhouse: @thebenazadi

Get your copy of Ben’s new book Keto Flex

The Keto Kamp Podcast

Books mentioned:

The Unhealthy Truth by Rachel Kranz and Robyn O'Brien

Dr. Wayne Dyer’s Ultimate Library Collection (On Audible)

Psycho-Cybernetics by Dr. Maxwell Maltz

The Secret Life of Fat by Sylvia Tara

The Art of Living by Bob Proctor

The Power of Intention by Dr. Wayne Dyer

Ep. 148 How Much Difference Does Salt Intake Make? Real Salt Nutrition & Fasting with Darryl Bosshardt May 08, 2021

I am excited to connect with Darryl Bosshardt today! Darryl is passionate about healthily living, healthy eating, and life-long learning. He grew up working for the family mineral business in Redmond, Utah. Then he earned a Bachelor of Science degree at Southern Utah University, followed by an MBA at Western Governors University. Darryl oversees the salt company, Redmond.

Salt is one of the most misunderstood minerals on Earth. For thousands of years, it has sustained life and provided a source of trade. It even got used as currency. However, over the last century, salt has become known to many as a dangerous chemical that should be avoided at all costs. Things are changing, though. Currently, research is returning salt to its place of necessity for human health because without salt, everything dies. Be sure to join us today, to hear Darryl’s story, discover the misconceptions around sea salt, and find out about the vital role that salt plays in our lives.

IN THIS EPISODE YOU WILL LEARN

Darryl explains where salt comes from.
How Darryl and his family got into the salt business.
Darryl explains why salt is not bad for us and unpacks its benefits.
How sea salt differs chemically from the iodized salt used in processed foods.
Darryl discusses the unique flavors of various natural salts and explains how to know if you’re buying a high-quality product.
The truth about salt substitutes.
Darryl shares his thoughts on magnesium supplementation.
We need to remain connected to how we respond to dehydration.
Adding electrolytes to your water can make a big difference to how you feel.
The importance of getting enough salt when fasting intermittently.
The role salt plays in our bodies.Redmond Salt is now producing Relyte, a flavored electrolyte product.

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Connect with Darryl Bosshardt

For salt products

On his website

Ep. 147 Women, Keto & Weight Loss Plateaus: From Fertility through Menopause with Maria Emmerich May 01, 2021

Today, I am delighted to have Maria Emmerich joining me. Maria is a nutritionist who specializes in the ketogenic diet and exercise physiology. She struggled with her health and weight throughout childhood. That led her to become such a passionate nutrition expert. “My goal is to help transform people’s lives and start living again!” Maria specializes in brain neurotransmitters and how food can increase mental wellness. Her expertise has sent her around the world speaking about ketogenic diets. She has also cooked with Halle Berry and writes for Halle’s website.

Twenty-three years ago, Maria was twice her size, and she had some serious issues going on. The doctor told her she had PCOS (Polycystic Ovary Syndrome), which is type-2 diabetes that affects female fertility. She also had acid reflux, depression, and IBS (Irritable Bowel Syndrome). The doctor told her she was doing nothing wrong. Those were just the cards she was dealt.

She took her dog to the vet the same week because it was losing its hair, and the first question he asked her was what she was feeding it. When she changed the dog’s diet, its hair grew back. That got her thinking, so she started doing some research. She discovered that PCOS was caused by too much caffeine, sugar, and carbohydrates, which was what she was living on. She was only sixteen at the time, but she started making some dietary changes.

Be sure to join us today to hear Maria’s inspiring story and find what she has to say about healing yourself with the food you eat.

IN THIS EPISODE YOU WILL LEARN:

Maria shares her background story.
The journey towards health and wellness does not happen overnight. Some aspects evolve and shift over a lifetime.
Maria discusses how she discovered the benefits of the ketogenic diet and what motivated her to stick to it.
Why you should avoid processed foods even if they claim to be ketogenic.
What makes women different.
Some of the mistakes Maria sees women making when they come to keto that cause them to assume that keto is not working.
Maria has a free macro calculator on her website.
Maria talks about what alcohol does to our bodies and sleep patterns.
Maria shares her thoughts on bioidenticals versus supplementation, as women make the transition from being fertile to perimenopause to menopause.
Maria talks about the protein-sparing fast and shares some strategies for fasting successfully.

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Connect with Maria Emmerich

On her ketomaria.com

On her Keto-adapted website

On Facebook, Instagram, and Twitter

Maria’s free e-book

Ep. 146 Fasting Strategies & Troubleshooting: How to Revolutionize Your Life with Dr. David Jockers Apr 24, 2021

I am delighted and excited today to welcome Dr. David Jockers as my guest! Dr. Jockers is a doctor of natural medicine. He runs one of the most popular natural health websites, which has gotten over 1 million monthly visitors. His work has been seen on popular media such as the Dr. Oz show and Hallmark Home and Family. Dr. Jockers is the author of the best-selling books The Keto Metabolic Breakthrough and The Fasting Transformation. He is a world-renowned expert in the area of ketosis, fasting, inflammation, and functional nutrition. He is also the host of the popular “Dr. Jockers Functional Nutrition” podcast.

Dr. Jockers was a personal trainer in his early twenties. At the time, he was taking in about 5,500 calories a day from six meals, which he thought he had to do to maintain his muscle mass. Then he developed irritable bowel and he lost about 30 pounds over two years.

After reading the book, The Maker’s Diet by Jordan Rubin, he felt inspired to make some changes to his diet. He ended up on a grain-free, low-carb diet with lots of fermented foods and grass-fed meats and got a lot better. He noticed that when he skipped breakfast and drank a lot of water, he felt significantly better, and he started re-gaining muscle mass quickly.

Dr. Jockers has been practicing intermittent fasting for sixteen years now, and it has revolutionized his life! Be sure to stay tuned today to learn more about intermittent fasting, some common fasting mistakes, and some of the lesser-known things you can do with fasting to benefit your health.

IN THIS EPISODE YOU WILL LEARN:

Dr. Jockers shares his background and explains what brought him to his fasting journey.
There are several key mechanisms of intermittent fasting that can help you build muscle.
The benefits of exercising while in a fasted state.
The amount of protein you need to consume to build lean muscle.
Dr. Jockers explains what he does to amplify the amount of autophagy taking place in his body.
Why doing a 24-hour fast every week is realistic.
Autophagy is a by-product of fasting. Dr. Jockers shares some strategies to boost autophagy.
Dr. Jockers discusses the benefits of different kinds of exercise and getting enough proper sleep.
The benefits you can add to fasting with coffee and various herbal teas.
Dr. Jockers unpacks what detoxing is all about, and emphasizes why it is so important.
Some common fasting mistakes that people tend to make. And some things you can do to make fasting easier.
Dr. Jockers shares his thoughts on fasting variations, especially for women.

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Connect with Dr. David Jockers

On his website

On Facebook, Twitter, Instagram, and YouTube

Books mentioned:

The Maker’s Diet by Jordan Rubin

Ep. 145 Stress, Hormesis, Recovery & Resilience: The Biological Impact They Have On Our Cells with Siim Land Apr 17, 2021

I am delighted to have Siim Land joining me once again as my guest for the show. Siim lives in the countryside of Estonia. He is a bestselling author, public speaker, high-performance coach, and professional biohacker. He is the author of Metabolic Autophagy, Stronger By Stress, and he is the co-author of The Immunity Fix. There is so much value in the lessons that Siim teaches and a lot of what he talks about in his books are things that people can do that don't cost too much money.

Having the right amount of stress can actually make us stronger on many levels. In this episode, Siim talks to us about stress. He discusses how our bodies adapt to stress and how we can deal with it and recover from it, recognizing that stress biologically impacts our cells in very beneficial ways. Be sure to listen in today, to hear what Siim has to say about finding the appropriate balance around stress and eating right for your optimum health.

In Episode 73, Kelly and I interviewed Siim Lands about biohacking and human bio-optimization.

IN THIS EPISODE YOU WILL LEARN:

Simm talks about how Covid has been affecting him in Estonia over the last ten months.
Different stressors cause a slightly different effect on the body. However, a general stress response does tend to happen, regardless of the source of it. Siim describes the physical effects of stress.
Siim talks about hormesis and stress adaptation.
Stress can be a positive factor in our lives. Siim explains what will happen if you constantly try to avoid stress.
Siim discusses the benefits of minor stressors on the mitochondria.
There is a tipping point where physical activities like resistance training and cardio workouts are beneficial to us versus when they cause us damage.
Siim shares some recommendations for fine-tuning your fasting regimen.
Learn how to get sufficient protein in your diet, particularly when you are fasting.
Siim talks about what you can do to build a healthy immune system and foods that are harmful to your health.
You can protect yourself against the lipid peroxidation of oxidized fats by consuming vegetables that contain antioxidants. Vitamin E and algae, like spirulina, also have lipid peroxidation protective effects.
Siim explains what traditional and infrared saunas do for the body in terms of immune function and other health benefits.
Siim discusses the benefits of using cryotherapy in conjunction with infrared saunas versus doing them separately.
Getting enough quality sleep is the foundation for good health and longevity. Siim shares some sleep-supporting hacks.
Siim talks about the key nutrients that we need in our diet to support our immune function.
Siim explains what impacts immune function negatively.
Siim defines what wellness means to him.

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Connect with Siim Land

On his website

Ep. 144 Metabolic Flexibility with Lumen: What It Can Tell You About Your Fuel Sources with Daniel Tal Mor Apr 10, 2021

For April, we are doing a biohacking month on the Everyday Wellness Podcast, and today, I am delighted to have Daniel Tal Mor joining me as my guest.

Daniel is a seasoned entrepreneur, co-founder, and CEO of Lumen, a company developing consumer nutrition management platforms based on a small device that measures metabolism in a single breath and provides personalized food, lifestyle, and health recommendations.

The Lumen is a tool that can help prevent serious illnesses. Up until now, measuring how we expend the fats and carbohydrates in our bodies and finding out how metabolically flexible we are (or are not) has been left largely to labs and those working in a scientific environment. Having a device in our home that can do all of that has been an exciting new development.

In this episode, Daniel shares how he and his spouse came up with the idea of creating the Lumen device, and he talks about what the Lumen measures, who it was designed for, fuel management, and the importance of tracking your nutrition to maintain your metabolic health. Be sure to stay tuned today to find out what Daniel has to say about the Lumen device and how it can help us to maintain our metabolic health and flexibility.

Show highlights:

Daniel discusses how he, his spouse, and her sister came up with the idea of creating a device to give consumers a sense of how metabolically flexible they are.
Daniel explains what the Lumen measures.
Daniel talks about the different fuels and the different motivations that they represent.
Daniel talks about metabolic flexibility and explains some of the benefits of using fat as a primary fuel source versus carbohydrates.
Avoid being rigid in your diet. If you are following a ketogenic diet, it could be necessary to bump yourself out of ketosis sometimes to maintain your metabolic flexibility.
Daniel discusses fuel management.
Daniel explains how carbon dioxide plays in with our breath and how the Lumen device differentiates when we are burning more carbs from burning more fats.
Daniel looks at how it is possible to see the changes caused by some dietary indiscretions almost in real-time.
Some of the changes that Daniel and his team have seen in women’s metabolisms when they get close to their menstrual period and how that impacts their nutritional requirements.
Daniel talks about how lack of sleep and stress impact people’s metabolic measurements.
Daniel discusses the impact that traveling can have on your metabolism and how using the Lumen has helped him to find new habits that work for him.
The impact that exercise has on your metabolism.
Daniel talks about the effect that prolonged fasting has on people’s metabolic values.
Daniel shares some food priorities and some strategies and hacks for improving your metabolic flexibility.

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Connect with Daniel Tal Mor

On his website

Discount code: cynthia30 for $30 off on Lumen

Ep. 143 Biohacking 101: The Benefits of Biohacking Devices, Supplements, and Hormetic Stressors Apr 03, 2021

I am excited to welcome Melanie Avalon as my guest for today! Melanie is a SAG-AFTRA actress, author of What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine, host of the top iTunes podcasts The Melanie Avalon Biohacking Podcast, and The Intermittent Fasting Podcast with Gin Stephens, who has appeared on this podcast twice before. Melanie is certified as a wine specialist by the WSET and as a holistic nutritionist by the AFPA. She is a member of MENSA. Melanie developed the top iTunes app, “Food Sense Guide", to help those with food sensitivities, and she currently runs three rapidly growing Facebook groups. Melanie and I became friends when I appeared on her podcast last year, and we have stayed in touch since then.

We are doing a biohacking block in April. Throughout April, we will be featuring on the podcast many of the people who I consider to be cutting edge in the biohacking space.

Melanie is a powerhouse woman in the intermittent fasting space. She is one of the people helping to change the face of the health and wellness industry. She has no medical training. Yet, she is able to grasp some pretty heavy-duty concepts, and she fully understands the technology behind the various biohacking devices. Melanie is joining us today to talk about some of the biohacking devices and modalities and the benefits you can expect to experience from each of them. So be sure to listen in to find out what she has to say about the benefits of biohacking, supplements, and hormetic stressors.

Show highlights:

Melanie talks about what biohacking means to her, and she explains where you can start with that.
Melanie walks us through the spectrum of biohacking devices, from those she considers milder or more benign to the more intricate ones, and explains what they do.
Blue light-blocking glasses were the first biohacking thing that Melanie did. She has never stopped using them.
Melanie explains the physical benefits of Near-Infrared Light Therapy and Near-Infrared Light saunas.
Cold can do some amazing things for our bodies. We talk about challenging ourselves with hormetic stress and cold therapies.
Melanie talks about the benefits of using the Apollo Neuro device for sound wave therapy.
Melanie is a reformed insomniac. She discusses what has been the most helpful for her in terms of the quality of her sleep.
Melanie talks about supplements that can be helpful for biohacking.
The role that NAD+ plays in supporting our energy levels.
Melanie talks about Vitamin D and explains why getting enough of it is vital for your health.

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Follow Melanie on her personal Facebook page, Instagram, and Twitter, join her Facebook Group.

Recommended books:

The Wim Hof Method by Wim Hof

Lifespan by David A. Sinclair, Ph.D. and Matthew D. LaPlante

Breath by James Nestor

The Switch by James W. Clement

Recommended app:

dminder

Ep. 142 Optimizing Stress, Cortisol, and Immunity To Reverse Challenging Health Situations With Dr. Doni Wilson Mar 27, 2021

I am delighted and excited to talk to Dr. Doni Wilson today. She is a naturopathic doctor, certified professional midwife, and certified nutrition specialist.

Dr. Doni graduated from Bastyr University in 2000. She believes it is possible to be healthy, even when we are stressed. She helps patients reverse challenging health conditions, including fatigue, anxiety, autoimmunity, fertility, insomnia, as well as HPV, and abnormal pap smears. Dr. Doni is frequently called upon to discuss her approach in the media, as well as at both public and professional events. She writes a blog you can find at DoctorDoni.com, and her podcast is called “How Humans Heal”.

After completing her pre-med degree, Dr. Doni was very interested in nutrition, so she decided to take a nutrition course. She fell so much in love with it that she ended up getting a nutrition degree. Then, a friend told her about naturopathic medical school, which she had never heard of before. There, she was able to study food as medicine. That provided her with a perfect solution because she knew that healing with food and nutrients is possible, and she wanted to be able to support people in that way. Be sure to stay tuned to find out what Dr. Doni has to share about how to stay healthy during times of stress.

IN THIS EPISODE YOU WILL LEARN:

Dr. Doni explains what inspired her to choose the natural medicine route, as opposed to a more traditional allopathic medicine route.
Dr. Doni defines stress.
Dr. Doni discusses the impact of stress on our bodies and explains how we can mitigate the stress we deal with, acutely versus chronically.
The stress response is unique to every individual.
We can help our body and our brain recover from stress.
Some of the practices that Dr. Doni suggests, for helping her patients get out of fight or flight mode and managing their stress in the long term.
Do some things in your day to prevent yourself from going full-steam ahead from the time that you get out of bed.
You will experience many benefits from meditating regularly.
Dr. Doni has developed an assessment to help people understand their stress type.
Your stress levels can be measured using your urine or saliva.
Dr. Doni explains what adaptogens are, and how they can help in managing stress.
Spending time in nature is very helpful for managing stress levels.
Dr. Doni explains how circadian rhythms impact our bodies.
Dr. Doni explains how cortisol affects all the different body systems.
Dr. Doni discusses what she has learned about HPV, which can also get activated by stress.
Dr. Doni talks about the HPV vaccine, its efficacy, and the possible side-effects.
There are ways to protect yourself from the HPV virus, whether or not you get the vaccine.
Dr. Doni talks about her latest book, Master Your Stress, Reset Your Health, which is coming out soon.

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On her website

Ep. 141 Reclaim Your Brain: Outsmarting Your Hardwiring with Dr. David Perlmutter Mar 20, 2021

Dr. Perlmutter has written several books to educate people on the importance of the physiological connection between the gut and the brain. In this episode, he talks to us about his most recent book, Brain Wash, which he co-authored with his son, Austin Perlmutter, also a physician. The release of Brain Wash was very timely, given the current state of affairs with the growing pandemic, both in the United States and the rest of the world. Find out what motivated Dr. Perlmutter and his son to write Brain Wash and what you can expect to learn from reading it.

IN THIS EPISODE YOU WILL LEARN

Dr. Perlmutter talks about what inspired him and his son, Austin, to write the book, Brain Wash.
We need to recognize that there is hard-wiring in the brain, which relates to how we make our decisions.
Dr. Perlmutter describes the two fairly distinct areas of the brain that deal with each type of decision-making.
Dr. Perlmutter explains the interesting fact that was discovered about the pre-frontal cortex area of the brain.
Dr. Perlmutter explains the detrimental effect that electronics and some other factors have on the evolution of the pre-frontal cortex of the brains of children and teenagers.
Dr. Perlmutter talks about how we can go about reconnecting and bringing the pre-frontal cortex back online. That information forms the heart and soul of the book, Brain Wash.
As a global community, we need to cultivate the ability to remain open-minded and have cognitive empathy.
We need to accept and embrace the notion that people will change their views and their position on things over time.
Dr. Perlmutter explains how the quality of our sleep impacts our decision-making.
The impact that social media has on our notion of connectedness as humans.
Dr. Perlmutter explains how the stress of the pandemic has impacted our brains and the outcome of the pandemic. Our biological age can differ from our chronological age. Dr. Perlmutter explains how that could impact our immune system and our risk for the outcome of Covid.
Dr. Perlmutter talks about the powerful benefits of exposing ourselves to nature and the profoundly positive impact it has on our brains.
Dr. Perlmutter talks about the importance of getting enough exercise, and why a bit of stress is good for the body. He also shares a way to calculate your ideal heart rate.
The three foods that Dr. Perlmutter feels are most beneficial for the brain, to keep the amygdala at bay and serve the executive function of the pre-frontal cortex.
Dr. Perlmutter talks about the book that he is working on currently, due for release in 2022.

Bio:

Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine, where he was awarded the Leonard G. Rowntree Research Award. He serves as a member of the Editorial Board for the Journal of Alzheimer’s Disease. He has published extensively in peer-reviewed scientific journals, including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. Also, he is a frequent lecturer at symposia sponsored by institutions such as the World Bank and IMF, Columbia University, Scripps Institute, New York University, and Harvard University. He serves as an Associate Professor at the University of Miami Miller School of Medicine. Dr. Perlmutter’s books include the #1 New York Times bestseller Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar, with over 1 million copies in print. Other New York Times bestsellers include Brain Maker, The Grain Brain Cookbook, The Grain Brain Whole Life Plan, and Brain Wash,.

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On his website

Ep. 140 The Nature of Bingeing: How to Break Out of the Food-Prison with Dr. Glenn Livingston Mar 13, 2021

We are excited to have Dr. Glenn Livingston joining us on the show today. Dr. Glenn Livingston is a veteran psychologist and was the long-time CEO of a multi-million dollar consulting firm that has serviced several Fortune 500 clients in the food industry. You may have seen his or his company’s work, theories, and research in major periodicals, like the New York Times, the LA Times, the Chicago Sun-Times, the New York Daily News, American Demographics, or any other media outlets. You may have also heard of him on ABC, WGN, and our CBS Radio or UPN TV.

Disillusioned by what traditional psychology had to offer overweight and/or food-obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via his work with his patients and a self-funded research program. Most importantly, his personal journey led him out of obesity and a food-prison to a normal healthy weight and a much more light-hearted relationship with food. Be sure to stay tuned today to hear his story and find out how to stop overeating, stress eating, or binge eating and how to stick to any diet.

IN THIS EPISODE YOU WILL LEARN:

Dr. Glenn shares his story and explains how his journey influenced where he is today.
How Dr. Glenn’s book, Never Binge Again, came about.
Dr. Glenn dives into the concept of binge-eating and cravings-cycles and explains why some people are more susceptible to those types of behaviors than others.
Dr. Glenn believes that decision-making wears down your will-power.
Dr. Glenn talks about why people have different types of cravings related to different kinds of stress.
Dr. Glenn looks at the idea of moderation versus abstinence.
Dr. Glenn unpacks the societal pressures around sugar and alcohol.
Dr. Glenn talks about why some people tend to binge-eat when breaking an intermittent fast and how they can overcome it.
Dr. Glenn explains why you need to watch out for asking why certain things are the way they are.
Why flour is so intoxicating.
Dr. Glenn explains what the phenomenon of down-regulation is and how it works.

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On his website - Click the big red button

His blog

On LinkedIn

Books mentioned:

Never Binge Again by Dr. Glenn Livingston

Sugar Fat Salt by Michael Moss

Ep. 139 Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry Mar 06, 2021

We are delighted and excited to welcome Dr. Ken Berry back as our guest. He is a board-certified family medicine physician based in Tennessee, and he has dedicated his practice to fighting to end the epidemics of chronic disease caused by hyperinsulinemia. Dr. Berry was one of our favorite guests from 2020, and we brought him back on the show because it is the start of a new year, and we would like to get a fresh perspective on how to get back on track. Today, he will be speaking to us about the recent USDA dietary guidelines, weight-loss stalls, and sugar addiction.

Ken Berry is a certified physician, an Amazon Best Selling Author, and a passionate advocate of health on his YouTube channel where he has over one million subscribers. Along with his online presence, he is active in his community of Camden Tennessee where he has been practicing at The Berry Clinic since 2003. Dr. Berry is known for his direct, no-nonsense approach to health and wellness. After signing with Victory Belt Publishing House this year, Dr. Berry just released the second edition of his best-selling book Lies My Doctor Told Me. He is also writing his second book called Common Sense Keto for Type II Diabetes. He looks forward to working with the real people of the world in continuing his mission to bring an end to the obesity and Type II diabetes epidemics, along with bringing awareness to such issues as thyroid health and hormone optimization. Be sure to listen in today to find out what Dr. Ken has to share about fighting hyperinsulinemia with a proper diet.

IN THIS EPISODE YOU WILL LEARN:

Dr. Berry talks about the influence of the major food and beverage companies on the USDA dietary guidelines.
How the big food corporations are taking advantage of our evolutionarily passed-on craving for sweetness.
Why people are struggling with losing weight.
Reclaiming control over your diet is a powerful step that can open many doors for you.
Some people become more easily addicted than others to various things, including sweetness. That’s why you need to be honest with yourself if you think you have a problem.
A national health crisis is evident due to the vast number of adults in the US who have at least one metabolic syndrome marker.
There is a lot of value in using a CGM to monitor your blood sugar, to see your response to specific macronutrients.
The kind of damage you cause to your body when your blood sugar spikes above 140.
Dr. Berry shares his thoughts about various supplements, like Berberine and Chromium.
Dr. Berry defines a proper human diet.
A nutritional suggestion for those who don’t have much access to fresh fruit and vegetables.
Dr. Berry discusses his position on sleep and stress.
What Dr. Berry will be focusing on in 2021.

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Connect with Ken

Follow Dr. Berry on his rediscovery of the proper human diet. He goes live on Facebook, YouTube, and Twitter, every Monday at 7 pm central standard time.

Books mentioned:

Sugar Fat Salt by Michael Moss

Sacred Cow by Diana Rodgers and Robb Wolf

Ep. 138 Our Authentic Intuition: What It Can Teach Us About Fasting with Dr. Will Cole Feb 27, 2021

We are excited to have Dr. Will Cole joining us as our guest for today. He is a leading functional-medicine expert who consults people around the world. Named one of the top 50 functional medicine and integrative doctors in the nation, Dr. Cole 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 brain problems. He is very well-known as the bestselling author of Ketotarian, The Inflammation Spectrum, and his newly-released book, Intuitive Fasting, where he explains how to use the powerful benefits of flexible intermittent fasting to gain metabolic flexibility and find food peace. He is also hosting the new podcast, The Art of Being Well.

Dr. Cole has always been interested in health and wellness, even as a young kid. His parents were ahead of their time in terms of their approach to health and wellness. In the sixth or seventh grade, he was inspired by the book Patient Heal Thyself, where the author, Jordan Rubin, spoke about reversing his autoimmune condition with food. Dr. Cole’s interest in health eventually evolved into a desire to be formally trained. Be sure to listen in today to hear about his new book, Intuitive Fasting, and learn about how fasting will benefit your health beyond just losing weight.

IN THIS EPISODE YOU WILL LEARN:

Dr. Cole discusses his background and how he created his powerful platform for his patients.
Dr. Cole discusses what the impetus was for writing his book about intermittent fasting.
Dr. Cole believes that wellness should come from our authentic intuition.
Dr. Cole unpacks what metabolic flexibility means, and he explains why we should be concerned about it.
Dr. Cole explains how much the mentality of fasting differs from that of counting calories.
Dr. Cole explains why it is critical to eat for satiety and to align yourself with the intuitive eating approach.
Ways to avoid eating too much fat when following the ketogenic diet.
Dr. Cole talks about the anti-aging benefits of fasting.
Why you need to find a sustainable way of eating where you can leverage all the benefits without doing too much too soon.
How effective fasting differs for men and women.
Dr. Cole discusses his personal dietary preferences.
Dr. Cole shares his take on using bio-hacking tools.

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On his website

FLOW organic nitric oxide supplement

Ep. 137 High Blood Sugar Levels And Its Long Term Damage with Gary Taubes Feb 20, 2021

We are delighted to have Gary Taubes joining us today. Gary is an award-winning science and health journalist, and a co-founder and director of the Nutrition Science Initiative (NuSI). He is the author of The Case Against Sugar, Why We Get Fat, Good Calories, Bad Calories, and most recently, The Case For Keto. Gary is a former staff writer for Discover and correspondent for Science. He has written three cover articles on nutrition and health for The New York Times Magazine. His writing got featured in The Atlantic, Esquire, and numerous "best of" anthologies, including The Best of the Best American Science Writing (2010).

As a science writer for Discover Magazine, Gary became obsessed with “bad science” and how hard it is to do science writing. After he had written his second book, a physicist friend suggested that since he was interested in “bad science”, he should look into public health because it was terrible. Gary then moved into public health, writing mostly for the Science journal in the early 1990s. By the late 90s, he had stumbled onto the world of nutrition and did a series of investigative articles. Gary found that the evidence supporting certain basic notions, like salt causing high blood pressure, and dietary fat being the cause of heart disease, did not pan out. That got him interested in obesity and what causes it, and ever since then has not stopped writing about nutrition.

Be sure to listen in today to hear what Gary has to say about why the established rules about eating healthy might be the wrong approach to weight loss, and how low-carbohydrate, high-fat/ketogenic diets can help many of us achieve and maintain a healthy weight for life.

IN THIS EPISODE YOU WILL LEARN:

Gary explains how after starting as an engineer, he ended up writing about science and health.
Gary explains why calories are irrelevant.
Gary discusses the roles of insulin in the body, and how it impacts your ability to utilize and store fat for energy.
Looking at what leads to fat-shaming.
Fat accumulation is caused by hormones.
Gary gives his perspective on Ancel Keys’ policies.
Gary talks about satiety and hunger.
The health benefits of the ketogenic diet.
The eating of carbohydrates after being on a ketogenic diet.
Why certain carb-rich foods will cause cravings and spike your insulin significantly after you have been on a ketogenic diet for some time.
Gary discusses the possibility of having long-term physical damage from your blood sugar levels going above 140.
Gary explains the difficulties that surround writing a book about advances in nutrition.
Gary discusses the reality of carbohydrate addiction.

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Gary's Links:

Visit his website, like him on Facebook, follow him on Twitter, connect with him on LinkedIn, and purchase his book, The Case for Keto!

Books mentioned:

What We Don’t Talk About When We Talk About Fat by Aubrey Gordon

Calories Don’t Count by Herman Taller

The Atkins Diet by Robert Atkins

Protein Power by Mike and Mary Eades

Sugar Busters by Leighton Steward, Morrison Bethea M.D., Sam Andrews M.D., and Luis Balart M.D.

Ep. 136 Misunderstandings and Myths About Female Sexuality: Enjoying Better Sex as You Age with Susan Bratton Feb 13, 2021

We are excited to welcome Susan Bratton back to the podcast today. (Her first podcast was Episode 64, from September of 2019.) Susan is our go-to expert on intimate wellness, sexual regeneration protocols, and ageless sexuality. She loves talking about all the misunderstandings and myths about our female sexuality and aging because, at the age of fifty-nine, she is having the best sex of her life!

Susan Bratton is an expert in intimate wellness, sexual regenerative protocols, and ageless sexuality. She is a best-selling author and publisher of lovemaking techniques, bedroom communication skills, and sexual vitality advice that include Sexual Soulmates, Relationship Magic, Revive Her Drive, Ravish Him, The Steamy Sex Ed™ Video Collection, Hormone Balancing, The Pump Guide, and Thrust-In-Time serve as examples of the exciting variety of her 34 books and programs. Be sure to listen in today to find out what Susan has to share about intimate wellness and having better sex as you age.

IN THIS EPISODE YOU WILL LEARN:

Susan talks about the benefits of douching with nascent iodine.
Taking care of your vaginal microbiome.
Susan talks about some of the things that can happen to the vagina that people might assume are unrelated.
Women from different ethnic backgrounds have different cultures in their vaginal systems, and there are lead bacterias for each of those ethnic categories.
Most women don’t realize that semen is full of serotonin, testosterone, and all kinds of luteinizing hormones that help to regulate menstrual cycles.
You do have some control over how your aging process goes. Susan discusses what she learned from the journey of vaginal restoration treatments and protocols that she started on when she was about fifty-five.
Susan shares a trick she learned about overcoming vaginal atrophy and having better orgasms.
How the vFit device works, and how women can benefit from using it.
Some products and therapies will aid holistic vaginal rejuvenation and help you have great sex for your whole life.
Susan talks about bio-identical hormone replacement therapy.
The benefits of having an O-Shot.
What you need to have good, exciting sex for your whole life.

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Connect with Susan:

On her website

CEO, The20, LLC.

@Do.The.20

@SusanBratton

Better Lover

The Sexual Soulmate Pact

Relationship Magic

Links to the free gifts, products, and sites Susan mentioned on the show:

Hormone Balancing

Hot To Trot (great pic on page 12 of women’s erectile tissue system)

Pump Guide for Men and Their Partners

vSculpt At-Home Vaginal Rejuvenation Device (Canada)

vFit At-Home Vaginal Rejuvenation Device

Fun Factory Susan Recommended Pleasure Tools for Solo and Couples (USA)

Susan’s videos and articles:

Better Lover Videos

Personal Life Media - Be A Better Lover Articles

Ep. 135 Fasting for Optimum Health: Three Hacks to Improve Your Fasting Skills with Dave Asprey Feb 06, 2021

We are thrilled to have Dave Asprey joining us as our guest for today’s podcast! Dave is the Founder and Chairman of Bulletproof. He is a three-time New York Times bestselling science author, host of the Webby award-winning podcast Bulletproof Radio, and was featured on the Today Show, CNN, The New York Times, Dr. Oz, and more.

Dave is very well-known in the biohacking sphere. His first big book was The Bulletproof Diet, which has been out for about seven years. (The diet has been out for about the last ten years.) The book includes the things you should not eat, when to eat, intermittent fasting, and hacks to intermittent fasting. It has helped people to lose more than a million pounds.

In this episode, Dave shares the truth about keto and explains how to fast for optimum health. Be sure to tune in today to hear Dave’s story and find out what made him decide to write his latest book.

IN THIS EPISODE YOU WILL LEARN:

Dave explains what made him decide to write his latest book.
Dave explains what return on means in terms of fasting.
Optimal health starts with what you eat and when you eat it.
Dave talks about the vegan trap in which he found himself.
Dave shares some excellent advice about fasting, for women in particular.
How fasting helps you to become more plugged into the world around you.
Fasting is about a whole lot more than just losing weight.
Dave shares three hacks to help you to improve your fasting skills.
How to make MCT oil easier to tolerate.
Dave talks about Inner Fuel, the prebiotic fiber he makes for Bulletproof.
Dave explains why he likes to use raw honey.
Learning to be kind to yourself around exercise.
Learning to be peaceful with your hunger.
Dave discusses what is coming up next for him.
The benefits of using a continuous glucose monitor.

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Connect with Dave

Levels Metabolic Fitness Program

Sign up for Dave’s Bulletproof Program

Dave’s New Book: Fast This Way

Ep. 134 The Science (and Politics!) of Saturated Fats: How We Came to Believe That Fat Is Bad for Our Health with Nina Teicholz Jan 30, 2021

We are excited today to have Nina Teicholz joining us as our guest. Nina is a science journalist and the author of the New York Times bestseller, The Big Fat Surprise, which upended the conventional wisdom on dietary fat, especially saturated fat, and spurred a new conversation about whether these fats cause heart disease.

Named a “Best Book” of the year by the Economist, the Wall Street Journal, and Mother Jones, among others, it continues to be called a must-read for anyone seeking to understand the amazing story of how we came to believe fat is bad for health and what a better diet might look like. Nina is also the founder of the Nutrition Coalition, a non-profit that works to ensure that government nutrition policy is transparent and evidence-based. It is work for which she has been asked to testify before the U.S. Department of Agriculture and the Canadian Senate.

Nina is a graduate of Stanford and Oxford Universities and previously served as associate director of the Center for Globalization and Sustainable Development at Columbia University. Nina lives in New York City with her husband and two sons.

As a journalist in the early 2000s, while Nina was doing a series of investigative pieces for Gourmet Magazine, they assigned her a magazine story to look into trans-fats. Although she had no idea what trans-fats were at the time, she took the piece on, and interviewed people about trans-fats. What surprised her was that when she started talking to research scientists, she discovered that as early as the 1970s, people had already started talking about the potential dangers of trans-fats. Nina was told about the researcher’s experiences of attempts to get their research suppressed or of people yelling at them and trying to intimidate them off the stage when they spoke about their findings at meetings.

Be sure to stay tuned today to hear Nina’s story and learn about the science and politics of saturated fats, the dangers of vegetable oils, and the history of how we came to believe that fat is bad for health.

IN THIS EPISODE YOU WILL LEARN:

Nina explains how she became interested in determining how the paradigm shifted in the 1950s regarding the quality of fats recommended to the nation.
Nina talks about the politics of science.
The theme that inspired Nina to write her New York Times bestselling book, The Big Fat Surprise.
The profound and tragic influence that Ancel Keys had on our nation, the food industry, and people’s health.
The tipping point that occurred when the food giants and the processed food industry started getting involved in some of the private organizations, like the American Heart Association, who before that time, used to be far more objective.
The conflict of interest that exists with institutions like the American Heart Association and the American Diabetes Association.
The challenges related to the shifting diet paradigm.
Why nutrition has become so politicized over time.
Nina talks about the struggles she has had as a journalist, and with the group that she founded, in trying to have some influence over the dietary guidelines.
The cognitive dissonance around people not being willing to entertain the possibility that they should question dogma.
The criticism and hostility leveled at Nina for her alternative viewpoint in the work she does.
The importance of the US Dietary Guidelines, and what went wrong with them.
How Nina’s research has impacted what she eats.

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Connect with Nina Teicholz

Nina’s website

The Nutrition Guidelines Website

Ep. 133 Falling in Love with the Human Body During the Journey to Health and Fitness with Vinnie Tortorich Jan 23, 2021

Today, we have a treat for all of you, our listeners! Vinnie Tortorich, one of the very first people to ever talk about the benefits of low carb and ketogenic diets on the internet, is joining us as our guest.

Vinnie started his Fitness Confidential Podcast nearly ten years ago. The show has produced well over 1,700 episodes, and it amasses more than a million downloads per month. Vinnie published his book, Fitness Confidential, in the year following the launch of his podcast. It instantly became a bestseller and continues to sell well on Amazon and Audible.

In 2019, he wrote, produced, and starred in Fat, a documentary that rose to number one in several categories across iTunes and ranked incredibly well on Amazon and Amazon Prime. It is currently the best selling movie ever released by Gravitas Ventures and is teamed with a sequel titled Fat: A Documentary 2, which is now available for resale on iTunes and was released worldwide in the first week of January 2021.

Vinnie has had a fascinating journey! Sometimes, we may not understand why our life takes a particular direction at the time, but looking back, it all makes sense.

In this episode, Vinnie talks to us about his journey into health and fitness, exercise physiology, and nutrition. Be sure to listen in today to find out what made Vinnie fall in love with the human body and how he eventually ended up working with the Hollywood elite.

Show highlights:

Vinnie discusses how he went from being an exercise physiology student in New Orleans to ending up in California and becoming a major influencer in the low carb/keto zone of genius.
Vinnie talks about the point at which he started changing his philosophy and thinking beyond conventional wisdom.
Vinnie describes the nutritional environment in which he grew up.
The dietary changes that Vinnie made when he began putting on too much weight.
Vinnie discusses what led to him moving from New Orleans to LA in 1991.
The resistance that Vinnie encountered in LA when he suggested that kids should stop eating sugar and how that eventually led to him working with the Hollywood elite.
Why most people fail to understand how much of a chemical processed sugar is.
Vinnie talks about how and when he realized that being in ketosis is an important tool for maintaining physical health.
Vinnie explains what keto is and what it is not.
What happens when you eat too much fake food.
What it took for Vinnie to get UltraFat, his real, vegan, keto-friendly, on-the-go product on the market.
What you can expect to see in Vinnie’s new move, Fat: A Documentary 2.
Vinnie shares his feelings about censorship in the health and wellness space.
Vinnie talks about what he will be working on next.

Connect with Vinnie

Ultrafat is available from NSNG Foods

On The Fitness Confidential Podcast

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Ep. 132 Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier Jan 16, 2021

We are excited today to have Kara Collier joining us as our guest. Kara is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship. After becoming frustrated with the traditional healthcare system, Kara helped start the company NutriSense, where she is now the Director of Nutrition. She is the leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for health optimization, disease prevention, and reversing metabolic dysfunction. Kara oversees the health team and product development and has personally interpreted thousands of complex glucose datasets.

Part of Kara’s frustration with the Western medical mindset is that in a hospital or clinical setting, the priority is usually to medicate and treat people as quickly as possible and then get them out. People are in and out of the hospital all the time, and they are suffering because the root cause of their problem, which is usually their lifestyle, is not getting addressed. In this episode, Kara talks about blood sugar levels and explains why CGMs (continuous glucose monitors) are useful for everyone and not just diabetics. Be sure to stay tuned to learn how food influences your blood sugar and how you can make the best nutritional choices for your health and wellness.

Show highlights:

Kara explains what it was about the traditional Western medicine mindset related to food and nutrition that prompted her to second guess what she was doing.
Kara defines normal in terms of what we would ideally like to see for a fasting glucose level.
What people need to be concerned about regarding their hemoglobin A1C.
Kara discusses where she prefers to see the ranges for fasting insulin.
Some of the things that can influence someone's postprandial reading.
Kara explains what happens in our bodies when our blood sugar values are not where they should be.
Kara discusses what she is seeing in terms of the impact on glucose from certain types of diets, like keto and vegan.
The differences between men and women.
What a CGM is.
Why should everyone wear a CGM, not just diabetics.
How different types of exercise impact your blood sugar values.
The benefits of fasting and the impact of fasting on your blood sugar.

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Connect with Kara

On the NutriSense website

Ep. 131 Bucking the Biggest Medical Lie: How the Foundation for Your Good Health Starts with the Foods You Eat with Dr. Cate Shanahan Jan 09, 2021

Today, we are excited to have Dr. Cate Shanahan joining us as our guest. Dr. Cate is a board-certified family medicine physician and a globally recognized metabolic health expert who has changed the nutrition conversation. If you have heard that vegetable oils are unhealthy and that bone broth is part of a healthy diet, that was thanks to Dr. Cate’s books, blogs, and her work with the LA Lakers and other legendary sports franchises.

Dr. Cate started her career with a traditional, Western medicine mindset which does not focus on food as an integral part of health and wellness. She went through all her medical training, hoping to find the underlying cause of her sports injuries, but unfortunately never got there. Then she got sick with a knee infection, and when nothing else worked, she started to question everything she had ever learned about nutrition.

In this episode, Dr. Cate shares her journey to wellness, tells the story of the biggest medical lie, and explains the trap people get sucked into with certain aspects of the medical system. She also explains how the foundation for your good health starts with the food you eat. Stay tuned today to hear those stories, and learn how to best support the complex physiology of your body so that it can function at its normal and fullest level.

IN THIS EPISODE YOU’LL LEARN:

Dr. Cate explains what fueled her desire to learn more about health and wellness.
How biochemistry gave Dr. Cate the confidence to go against what she had been taught.
Why seed and vegetable oils are your number one health enemy.
The “hateful eight” oils that you should always avoid eating.
The story behind the biggest medical lie.
The story of the origin of the American Heart Association.
The American Heart Association is the source of the current nutritional dogma.
What the profits over health mindset has led to.
The shift that Dr. Cate experienced while living in Hawaii.
The effects that seed and vegetable oils have on the body over time.
The truth about cholesterol.
Why seed oils are a driving factor for the pandemic.
Some critical steps you can take towards changing to a healthier diet.

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Connect with Dr. Cate Shanahan

On her website

Books by Catherine Shanahan MD:

Deep Nutrition: Why Your Genes Need Traditional Food

The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel

Food Rules: A Doctor's Guide to Healthy Eating

Book mentioned:

Spontaneous Healing by Andrew Weil

Ep. 130 The Paleolithic Way of Eating: Optimum Nutrition for Optimum Health with Robb Wolf Jan 02, 2021

We are thrilled and excited today to have Robb Wolf as our guest. Robb is a former research biochemist, a two-time New York Times and Wall Street Journal bestselling author of The Paleo Solution and Wired to Eat, and co-author of Sacred Cow. He has helped transform lots of lives and thousands of people across the world with his podcasts, books, and seminars. He has functioned as a review editor for the Journal of Nutrition and Metabolism, and is a consultant for the Naval Special Warfare Resiliency Program, and serves on multiple boards.

Robb was once a state power-lifting champion, and he has always been interested in human performance. Both his parents were quite sick, and observing their downward health slide, Robb suspected that there could be a better way to live, for better outcomes. His lifestyle eventually led him to a health crisis, which brought him to an ancestral way of living and eating and then to the paleolithic diet. In this episode, Robb shares his journey and talks about his books. Be sure to listen in today to find out what Robb has to share about the paleo diet and the importance of optimum nutrition for optimum health.

IN THIS EPISODE YOU’LL LEARN:

Robb shares his background.
Robb shares how he started developing an ancestral health model.
About Robb’s first book, The Paleo Solution. It sold nearly a million copies.
Some of the dogma that has been disproven about eating a nutrient-dense, whole foods diet.
The importance of getting enough protein in your diet.
Robb shares some strategies to get people to boost their protein intake.
Robb explains the importance of having enough stomach acid.
Why and how the book Sacred Cow that Robb co-authored with Diana Rodgers came about.
Robb talks about his surprising discovery that there is very little nutritional difference between meat from grass-fed animals and those raised conventionally.
Animals could get treated better before they get slaughtered.
The electrolytes in Robb’s LMNT powder have been assisting first responders and boosting women’s breast milk.

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Connect with Robb Wolf

Join the Healthy Rebellion

Robb’s website

The Healthy Rebellion Podcast