Everyday Wellness Everyday Wellness: Cynthia Thurlow, NP

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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Hava


Dr. Naiman's Book
The P:E Diet by Dr. Ted Naiman

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

Today, I am privileged to connect with Sal Di Stefano. 
Sal is a sought-after fitness and health expert with a straightforward and uncomplicated manner of communication. He is also a co-host of the immensely popular Mind Pump Podcast.
In our discussion, we explore why the scale is an ineffective measure of success in our culture, particularly for women. We dive into the effects of body image and dysfunctional relationships with our bodies, contrasting self-hate patterns with self-love patterns. We look at ways to train differently in middle age with the challenges of perimenopause and menopause and consider the impact of physiological changes during pregnancy and the postpartum period. We also cover signs of overtraining and intuitive nutrition and address many listeners' questions about reverse dieting, hormetic strategies, and authenticity. 
I am sure you will love this conversation, and I look forward to having Sal back on the show in 2024.

IN THIS EPISODE YOU WILL LEARN:

The limitations of relying solely on weight as a measure of success in health and wellness

Why we should focus on the full scope of fitness and diet rather than a specific number or metric

How patterns of self-hatred can lead to unhealthy behaviors 

How to practice self-care with exercise and a healthy diet

Why exercise routines should be founded on factors like sleep, stress, fitness levels, and diet

The importance of starting with small, manageable steps toward self-care and weight loss

Why strength training is the most effective exercise for women in perimenopause and menopause

How high-performing athletes prioritize recovery and rest to prevent burnout and injury

Post-pregnancy muscle recruitment patterns and exercises

Diet and nutrition for improved mental clarity and physical performance

The benefits of strength training for muscle growth and hormone balance


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Mind Pump Podcast

Today, I am delighted to reconnect with the esteemed Dr. Cate Shanahan, who last joined our podcast for episode 131. She is a New York Times bestselling author and a physician-researcher who synthesizes complex scientific concepts into clear and logical insights to empower her readers to drive positive changes for a better world. Her latest book, Dark Calories, is a must-read for everyone, particularly clinicians. 
Dr. Shanahan brings a wealth of knowledge to our discussion today. We explore the origins and biochemistry of seed oils, their production, and their detrimental effects on our mitochondria and overall health, diving into the concept of garbage blobs, looking at insulin resistance, stress, and hormones, and explaining why hypoglycemia is not benign. We examine the controversial role of the American Heart Association in cholesterol communication and why the keto diet is not ideal for everyone, and Dr. Shanahan also shares strategies for a seed oil-free lifestyle. 
I trust you will find this conversation with Dr. Cate Shanahan as enlightening and engaging as I did when recording it.

IN THIS EPISODE YOU WILL LEARN:

How the unhealthy vegetable oils in food products negatively impact our health

Why we must become aware of the presence of unhealthy oils in our food and read ingredient labels to make informed choices

How her background in biochemistry and molecular biology helped Dr. Shanahan see that polyunsaturated oils were the problem instead of saturated fats

Why vegetable oils are unique when compared with olive and coconut oils

Which vegetable oils are the Hateful Eight?

How the oxidation process in vegetable oil production creates toxicity in our bodies

How insulin resistance affects metabolic health and causes weight gain

Tips for differentiating between normal and pathological hunger

How stress hormones break down muscle and bone and raise blood sugar levels

The importance of reducing carbohydrates gradually to avoid chronic stress and muscular breakdown

Why Dr. Shanahan believes that the medical community is corrupt


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

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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.

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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Functional Sobriety

How to Eat to Change How You Drink

Today, I am delighted to reconnect with Dr. Uma Naidoo, who joined me once before for episode 173.
Dr. Naidoo is an awarded and board-certified Harvard nutritional psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first-ever hospital-based nutritional and metabolic psychiatry service in the United States at Massachusetts General Hospital and the Director of Nutritional Psychiatry at the MGH Academy. 
In our enlightening conversation, Dr. Naidoo talks about her latest book, Calm Your Mind With Food, and we dive into the impact of anxiety during the pandemic. We explore how anxiety influences our susceptibility to metabolic diseases, autoimmunity, and Alzheimer's, and the difference between processed foods and homemade meals. Dr. Naidoo emphasizes the pivotal role of nutrition in mental health, particularly the interplay between the enteric nervous system, the vagus nerve, and brain function. Our discussion also covers the scientific underpinnings of the gut microbiome, the pitfalls of non-nutritive sweeteners and sugars, and the critical roles of neurotransmitters and neuroinflammation. She also elucidates the concept of leptin and its resistance, critiques nutritional trends like the low-fat craze, and clarifies the nuanced impacts of carbohydrates, fiber, and plant-based versus omnivorous diets. 
I am sure you will find this conversation with Dr. Uma Naidoo as valuable and enjoyable as I did.

IN THIS EPISODE YOU WILL LEARN:

Some of the mental health and anxiety trends Dr. Naidoo continues to see four years after the pandemic

How cooking at home improves your food choices and health

The link between gut health and mental wellbeing

How older artificial sweeteners, like aspartame, can lead to cravings and weight gain 

How stress and poor diet impact brain function

How hormones like leptin can cause anxiety and depression

The importance of understanding your individual nutritional needs based on your genetics, physiology, and environment

Dr. Naidoo advises moderation when consuming fruit and processed foods 

Why many individuals struggle to consume enough fiber

How to increase your fiber intake

The benefits of including whole, unprocessed foods like eggs, avocado, and sourdough bread in your breakfast


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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