Everyday Wellness with Cynthia Thurlow ™

Everyday Wellness™
  • 4.5 (110)
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Everyday Wellness with Cynthia Thurlow ™

Explore holistic health with Cynthia Thurlow, a seasoned Nurse Practitioner, and an expert in intermittent fasting and nutrition. As a 2x TEDx speaker and author of the best-selling book, "Intermittent Fasting Transformation: IF:45", Cynthia offers a wealth of knowledge in health and wellness. Her specialty intermittent fasting programs have empowered countless women to take the reins in their wellness journey and propel them toward optimal health. Cynthia's core mission is to help women understand and achieve optimal wellness. Through the Everyday Wellness podcast, she provides accessible, engaging content on the benefits of intermittent fasting and holistic health. Her approach combines practical strategies with insightful education, making her podcast a valuable resource for those seeking a healthier, more fulfilling life.

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

    11 HRS AGO

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

    I am delighted to have Dr. Tommy Wood joining me today. He is an Assistant Professor of Pediatrics at the University of Washington, where he studies brain injury and how lifestyle choices and environmental factors impact brain health, cognitive function, and chronic disease.  In today's discussion, we explore age-related cognitive changes and how cognitive function peaks early in life and evolves through retirement. We cover specialization versus lifelong learning, the role of memory, the effects of childhood trauma, and the physiology of dementia and Alzheimer's. We also discuss how sleep impacts brain health, lifestyle factors, labs to consider, including homocysteine and Omega-3 levels, and the value of skeletal muscle mass in preventing dementia. Dr. Wood also shares his insights on concussions, traumatic brain injuries, and supplements like creatine and sex hormones for maintaining cognitive health.  This conversation with Dr. Tommy Wood is exceptionally insightful, and I look forward to having him back on the show again. IN THIS EPISODE YOU WILL LEARN: Common cognitive changes that occur in perimenopause, menopause, and beyond How some aspects of cognitive function remain relatively stable or even improve with age Why education is not necessary for cognitive development, and how specialized careers can reduce cognitive stimulation. How retirement impacts cognitive function The benefits of physical activity, particularly cardiovascular fitness, for brain health Why memory issues are not necessarily indicative of dementia How trauma can lead to smaller brain volume Why regular sleep and proper circadian alignment are crucial for maintaining brain health and cognitive function Blood markers for cognitive health Why muscle mass is essential for overall health and cognitive function Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Tommy Wood  On Instagram The Better Brain Fitness Podcast

    1h 8m
  2. Ep. 409 Hormones, Muscle, and Gut Health: The Connection with Wade Lightheart

    3 DAYS AGO

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

    I am thrilled to have Wade Lightheart joining me today. Wade is sought after by athletes and high-performing individuals for his expertise in optimizing health and fitness. He is a three-time Canadian natural bodybuilding champion, a premier global authority on natural nutrition and training methods, and the author of several books on health, nutrients, and exercise. In our conversation today, Wade and I dive into digestion and gut health, breaking down the stages of digestion and looking at the effects of poor digestion, including muscle loss and sarcopenia. We examine the impact of low stomach acid and explore the evolution of the processed food industry since World War Two. We also discuss immunity and fasting, the benefits of hormones for overcoming weight loss resistance and enhancing muscle and metabolic health, testing to inform specific recommendations, and the role of bio-individuality. I know you will enjoy all the actionable insights Wade shares today on optimizing your health and fitness. IN THIS EPISODE YOU WILL LEARN: The five stages of digestion The role enzymes and hydrochloric acid play in the digestive process Why probiotics are essential for maintaining the balance between good and bad gut bacteria  The consequences of poor digestion How modern farming practices have depleted the nutritional content of food Why muscle mass is essential for maintaining a healthy metabolism The benefits of weight training and a protein-rich diet for retaining muscle mass  How genetic testing can help in personalizing health strategies and preventing diseases Why lifestyle adjustments are necessary for healthy aging How stress and trauma impact health The education system and 365-day money-back guarantee Bioptimizers offers Bio:  Wade T. Lightheart is a Certified Sports Nutritionist Advisor, president/director of education, and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Wade Lightheart Bioptimizers The Awesome Health Podcast Recommended book:  Enzyme Nutrition by Dr. Edward Howell

    1h 6m
  3. BONUS: Muscle, Bone & Joint Health in Menopause with Debra Atkinson

    5 DAYS AGO

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

    I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year.  Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker. In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements. IN THIS EPISODE YOU WILL LEARN: The physiologic changes that impact muscle health during perimenopause and menopause The challenges of transitioning from an endurance athlete to a menopausal women How Debra struggled with hormonal imbalances and inflammation during menopause Some common exercise mistakes during perimenopause and menopause Why recovery time between weight training sessions is essential The importance of breathing and pelvic floor exercises  The benefits of HiT training for women in midlife At which times during the menstrual cycle should strength training be done? Strength training and bone health for post-menopausal women  The advantages of doing high-impact exercises on most days of the week The merits of vibration training and infrared saunas for recovery and wellness Supplements for muscle gain and recovery Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Debra Atkinson On her website   On YouTube Instagram, Facebook Previous Episode Mentioned Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson

    1h 1m
  4. Ep. 408 Hormone Myths: Progesterone & More Explained, Part 2 with Dr. Devaki Lindsey Berkson

    OCT 26

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

    We have Part 2 of our two-part series on progesterone with Dr. Lindsey Berkson today. Dr. Berkson is one of my favorite hormone experts. She has a talent for breaking complex ideas down to make them easily understandable for clinicians and the general public. She is a peer-reviewed, published researcher, bestselling author, educator, leader in thought, nutritional gastroenterology, and hormones, and a formulator and inventor. We continue our discussion today by diving into the disruptive effects of oral contraceptives on the endocrine system, looking at the impact of progesterone on thyroid health, leaky gut, and immune function during perimenopause and menopause. We explore the role of testosterone in gut health and lab ranges for breast protection, and we also discuss progesterone resistance and reactivity, and oxytocin.  You will not want to miss this informative conversation with Dr. Lindsey Berkson. She will return to the show toward the end of this year for Part 3 of our discussion. IN THIS EPISODE YOU WILL LEARN: The intricate link between progesterone and thyroid function How endocrine disruptors impact thyroid physiology Why iodine is essential for thyroid health and cancer prevention How progesterone relates to thyroid health Why progesterone and estrogen are crucial for maintaining gut integrity and preventing leaky gut How testosterone helps to prevent autoimmune diseases What are the ideal progesterone levels for women in perimenopause and menopause? The role oxytocin plays in women with progesterone resistance How to overcome progesterone resistance or reactivity  The interplay between progesterone and oxytocin and their roles in bonding and pregnancy Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Lindsey Berkson On her website Find Dr. Berkson’s books on Amazon

    54 min
  5. Ep. 407 Exploring Menopause: Ovarian Aging and Metabolic Health with Dr. Betty Murray

    OCT 23

    Ep. 407 Exploring Menopause: Ovarian Aging and Metabolic Health with Dr. Betty Murray

    Today, I am excited to connect with my friend and colleague, Dr. Betty Murray. She is a women's health advocate, nutrition expert, PhD researcher, certified functional medicine practitioner, author, and speaker.  In our conversation, we dive into the menopause controversy, looking at mitochondrial health, the development of visceral fat, aging, and senescence. We explore infertility, premature ovarian insufficiency, metabolic derangement, and poor metabolic health in menopause. Dr. Betty provides a fascinating overview of liver health and phases one, two, and three of liver detoxification, and we explain the critical role of bile in formal detoxification. We also cover the gut microbiome, estrobolome, the significance of enzyme beta-glucuronidase, and weight loss resistance.  I am sure you will love this invaluable conversation with Dr. Betty Murray. IN THIS EPISODE YOU WILL LEARN: How menopause gets misconstrued as a natural state that women should endure without treatment Why Dr. Betty believes menopause should be considered a disease state How research on women gets neglected Why personalized care is an essential requirement for women in menopause How menopause affects various aspects of health, including heart disease, osteoporosis, and dementia Why metabolic derangement occurs, and the domino effect it can create within the body The role nutrition and lifestyle play in managing menopause symptoms Why fiber, hydration, and adequate protein are essential for supporting liver function and detoxification Dr. Betty explains the three-stage process the liver uses to metabolize hormones The role bile plays in detoxification  Why periodic detoxification is necessary for supporting liver function Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Betty Murray  On her website On her telemedicine platform On Instagram The Menopause Mastery podcast

    1h 9m
  6. BONUS: Nurturing the Gut Microbiome: Impact of a Long-Term Gut Health with Dr. Robynne Chutkan

    OCT 21

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

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

    1h 17m
  7. Ep. 406 Protein, Creatine and Training for Menopause and Beyond with Dr. Stacy Sims

    OCT 19

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

    I am honored to connect with Dr. Stacy Sims today. She is a forward-thinking international exercise physiologist and nutrition scientist on a mission to revolutionize exercise and nutrition performance- particularly for women. In our conversation, we discuss the exclusion of women from research in the modern science era and how gender differences begin in utero. We look into the importance of tracking our menstrual cycles, the differences between follicular and luteal phases, and problematic ovulatory cycles, exploring the current research on oral contraceptives, the impact of the Women's Health Initiative, and the kind of training that is essential for women in perimenopause and menopause. We also cover the physiologic changes that occur in perimenopause and menopause, and Dr. Sims shares her thoughts on weight loss resistance, SECO, undereating, the importance of protein, and essential supplements for middle-aged women. I know you will love this invaluable conversation with Dr. Stacy Sims. IN THIS EPISODE YOU WILL LEARN: Why are women still excluded from many studies? How the physiological differences between men and women begin in utero and continue through adulthood How stress during pregnancy affects the developing fetus How the muscle morphology of women differs from that of men  Why girls need to learn new ways to move and build strength during puberty How tracking menstrual cycle phases helps women optimize their training The potential long-term effects of using oral contraceptives Why a diverse diet is essential for supporting gut health Common misconceptions surrounding hormone therapy Why Dr. Sims recommends creatine for women in perimenopause and menopause Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Stacy Sims  On her website On Instagram Facebook TikTok

    1h 10m
  8. Ep. 405 Gut Health Across Life Stages: Key Factors with Josh Dech

    OCT 16

    Ep. 405 Gut Health Across Life Stages: Key Factors with Josh Dech

    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. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Josh Dech On his website

    1h 12m
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4.5
out of 5
110 Ratings

About

Explore holistic health with Cynthia Thurlow, a seasoned Nurse Practitioner, and an expert in intermittent fasting and nutrition. As a 2x TEDx speaker and author of the best-selling book, "Intermittent Fasting Transformation: IF:45", Cynthia offers a wealth of knowledge in health and wellness. Her specialty intermittent fasting programs have empowered countless women to take the reins in their wellness journey and propel them toward optimal health. Cynthia's core mission is to help women understand and achieve optimal wellness. Through the Everyday Wellness podcast, she provides accessible, engaging content on the benefits of intermittent fasting and holistic health. Her approach combines practical strategies with insightful education, making her podcast a valuable resource for those seeking a healthier, more fulfilling life.

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