259 episodes

Welcome to the Everyday Wellness podcast with Cynthia Thurlow! Cynthia Thurlow is a nurse practitioner, author of the best selling book Intermittent Fasting Transformation: IF45,2x TEDx speaker, with her second talk having more than 10 million views, and the host of Everyday WellnessPodcast. With over 20 years experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and women’s health, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness, so they feel empowered to live their most optimal lives. Her goal with Everyday Wellness is to help her listeners make simple changes to their everyday lives that will result in improved overall wellness and long term health.

Everyday Wellness Everyday Wellness: Cynthia Thurlow, NP

    • Health & Fitness
    • 4.8 • 584 Ratings

Welcome to the Everyday Wellness podcast with Cynthia Thurlow! Cynthia Thurlow is a nurse practitioner, author of the best selling book Intermittent Fasting Transformation: IF45,2x TEDx speaker, with her second talk having more than 10 million views, and the host of Everyday WellnessPodcast. With over 20 years experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and women’s health, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness, so they feel empowered to live their most optimal lives. Her goal with Everyday Wellness is to help her listeners make simple changes to their everyday lives that will result in improved overall wellness and long term health.

    Ep. 253 How to Improve Your Brain Health and Performance with Louisa Nicola

    Ep. 253 How to Improve Your Brain Health and Performance with Louisa Nicola

    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?


    Connect with Cynthia Thurlow
    • Follow on Twitter, Instagram & LinkedIn
    • Check out Cynthia’s website 

    Connect with Louisa Nicola
    On Twitter and Instagram 
    The Neuro Experience Podcast

    Book mentioned
    The XX Brain by Dr. Lisa Mosconi

    • 1 hr 1 min
    Ep. 252 How To Optimize Your Bone Health with Bone Coach Kevin Ellis

    Ep. 252 How To Optimize Your Bone Health with Bone Coach Kevin Ellis

    Today, I am honored to connect with Kevin Ellis, the Bone Coach.
    Kevin Ellis, better known as Bone Coach™, is a certified Integrative Nutrition health coach, podcaster, Youtuber, bone health advocate, and the founder of BoneCoach.com. After an osteoporosis diagnosis in his early 30s, he realized just how challenging it can be for the average person to make sense of what needs to be done to improve and how to move forward confidently with a stronger bone plan.
    So many women struggle with osteopenia and osteoporosis throughout their lifetimes. In this episode, Kevin and I dive into his background and interest in osteoporosis and celiac disease. We discuss bone health, osteopenia, osteoporosis, and the various contributors to bone health. We get into conventional treatments for osteoporosis, explain why they are problematic, and discuss proactive ways to address osteoporosis. We also speak about the role of the gut microbiome in bone health, a study on how blood pressure accelerates bone aging, and the impact of insulin resistance. 
    I hope you will enjoy listening to today’s discussion as much as I did recording it!

    IN THIS EPISODE YOU WILL LEARN:

    Kevin talks about his background and explains how he developed an interest in bone physiology and bone coaching.

    How osteopenia differs from osteoporosis.

    How to find out if you have osteoporosis.

    How to find out if you are actively losing bone.

    Some common lifestyle factors that negatively impact bone health.

    Causes of bone loss and osteoporosis in men and younger women.

    How sugar damages bone.

    Problems with the conventional approach to osteopenia and osteoporosis.

    The importance of addressing osteoporosis proactively.

    Why we should always look at diet and nutrition before considering supplements. 

    How melatonin promotes bone health.

    How chronic stress negatively impacts bone health.

    The connection between gut health and bone health.

    Kevin shares his top three recommendations for bone health.


    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website 

    Connect with Kevin Ellis
    On his website
    On Facebook, Instagram, and LinkedIn
    Kevin’s free Stronger Bones Masterclass 

    • 56 min
    Bonus Ep. 251 90 Seconds to a Life You Love and the Capacity to Change with Dr. Joan Rosenberg

    Bonus Ep. 251 90 Seconds to a Life You Love and the Capacity to Change with Dr. Joan Rosenberg

    Today I am honored to connect with my friend and colleague, Dr. Joan Rosenberg! She is a highly-regarded psychologist, master clinician, trainer, consultant, cutting-edge psychologist, and the author of the book 90 Seconds to a Life You Love.
    Joan is a dear friend who is absolutely brilliant and very wise! She has a broad range of experience, both as a clinician and as a professor. As a clinical psychologist, she is known for her concept of working through uncomfortable feelings. In this episode, we dive into how our childhoods impact our ability to express ourselves and the understanding that if we have the capacity to think, we can change. We discuss uncomfortable feelings, triggers, awareness, and reframing. We speak about experiences versus disconnection, resilience, and the benefits of facing our pain. We also get into the goals of communication, incongruent thoughts and actions, growth, generosity, compliments, and humility. 
    This conversation is one of my recent favorites! I hope you will love it, too!
    IN THIS EPISODE YOU WILL LEARN:

    How our capacity to think allows us to learn new things and change, regulate our feelings and emotions, and express what we are experiencing.

    How our childhood impacts our ability to express ourselves and talk about our feelings.

    Why do we need to develop the skills to express ourselves and regulate our emotions?

    Why do we want to distract ourselves from unpleasant feelings?

    How do feelings relate to our experience of aliveness?

    We have the capacity to shift and change throughout our lifetime.

    Dr. Joan discusses eight unpleasant feeling states to which most of us can relate.

    How Dr. Joan helps her patients reframe vulnerability.

    What helps us build confidence and resilience?

    What can we do to improve our communication skills?

    How to deal with incongruence between words and behavior.


    Connect with Cynthia Thurlow
    • Follow on Twitter, Instagram & LinkedIn
    • Check out Cynthia’s website 

    Connect with Dr. Joan Rosenberg

    On her website


    On Instagram


    Find Dr. Joan under Dr. Joan Rosenberg on social media


    Dr. Joan’s Book
    90 Seconds to a Life You Love

    • 1 hr 4 min
    Ep. 250 Denver's Diet Doctor: Metabolic Health, Toxic Food Environment, & Therapeutic Fasting

    Ep. 250 Denver's Diet Doctor: Metabolic Health, Toxic Food Environment, & Therapeutic Fasting

    I have the honor of connecting with Dr. Jeffry Gerber today! He is a board-certified family physician, speaker, author, conference organizer, husband, father, and owner of a medical practice in Colorado, where he is known as “Denver’s Diet Doctor”. He is very savvy regarding low-carb, high-fat, ancestral health, paleo, primal, intermittent fasting, and whole foods. He gets frustrated with spiraling healthcare costs related to treating conditions like obesity, diabetes, cardiovascular disease, and others.
    Dr. Gerber has been a doctor since 1990. Even though many of his family members were overweight, he knew very little about nutrition for the first ten years and struggled with his patients not having any results. He has always been an independent thinker. So when some of his patients told him they intended to try non-standard diets, like the Atkins or the Suzanne Somers Diet, he supported them. Then he saw that they lost weight, and their metabolic markers improved.
    In this episode, he and I dive into his background, how he became interested in looking at metabolic health, the impact of our modern-day lifestyles, and the toxic food environment. We speak about deprivation versus mindfulness, common challenges in the current medical system, the role of mitochondria in longevity, and the impact of altitude on our metabolism, carbohydrates, and other macros. We also discuss perimenopause, menopause, andropause, weight loss resistance, the differences between insulin sensitivity and insulin resistance, therapeutic fasting, deep prescribing, and assessing cardiovascular risk. Stay tuned for more!
    IN THIS EPISODE YOU WILL LEARN:

    How Dr. Gerber evolved from running a family practice to becoming Denver’s Diet Doctor.

    Dr. Gerber dives into our toxic food environment and explains where things went wrong.

    The problem with the traditional approach to nutrition.

    What does shifting the focus from deprivation to mindfulness mean?

    Why keeping things simple is the best way to eat.

    Why do we need to avoid fructose and seed oils?

    How the mitochondria work.

    What can we do to avoid oxidative stress and improve our mitochondrial health?

    How does altitude affect metabolism?

    Some of the common metabolic challenges Dr. Gerber sees in his middle-aged patients.

    The difference between insulin sensitivity and insulin resistance.

    Dr. Gerber shares his perspective on heart health.

    Bio:
    Dr. Jeffry N. Gerber, MD, FAAFP is a board-certified family physician, speaker, author, conference organizer, husband, father, and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as “Denver’s Diet Doctor”. He has been providing personalized healthcare since 1990 and continues that tradition with an emphasis on longevity, wellness, and prevention.
    Nutrition and its effects on health are areas of interest for Dr. Gerber. Frustrated with spiraling healthcare costs related to the treatment of conditions like overweight, obesity, diabetes, atherosclerosis, and heart disease just to name a few, Dr. Gerber has been focusing on prevention and treatment programs using low-carb high fat (LCHF), Ancestral, Paleo, Primal, Intermittent Fasting and Whole Foods diets along with a healthy lifestyle to treat and prevent these chronic conditions. Redefining healthy nutrition is a goal. Dr. Gerber speaks frequently about these important topics to patients, the community, and other healthcare professionals. Whether connecting one-on-one or with much larger audiences his passion and legacy is nutrition education.
    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website 
    Connect with Dr. Jeffry Gerber
    Low Carb Conferences website
    Denver's Diet Doctor website
    On Facebook or @LowCarbConferences (Group)
    On Instagram: @JeffryGerberMD or @LowCarbConferences
     
     

    • 56 min
    Ep. 249 AMA Episode: Dr. Mindy Pelz: Troubleshooting Fasting, Electrolytes, Hormones & More

    Ep. 249 AMA Episode: Dr. Mindy Pelz: Troubleshooting Fasting, Electrolytes, Hormones & More

    I have the honor of reconnecting with Dr. Mindy Pelz today. She was with me before on podcasts 113 and 184.
    Dr. Mindy Pelz, D.C is a bestselling author, keynote speaker, and nutrition and functional health expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Her popular YouTube channel (which just celebrated 23 million lifetime views) regularly updates followers on the latest science-backed tools and techniques to help them reset their health. She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books; The Menopause Reset, The Reset Factor, and The Reset Kitchen, and her current book published with Hay House, Fast Like a Girl, is available for pre-order. Dr. Mindy has appeared on national shows like Extra TV and The Doctors and has been featured in Muscle & Fitness, Well + Good, SHEknows, Healthline, and more. 
    For this episode, I have a new format of ask me anything questions and answers. Dr. Mindy and I answer many of the questions women have sent in about nutrition, navigating fasting, electrolytes, and estrogen and progesterone-promoting foods. We discuss perimenopause, PMDD and hormonal fluctuations, carbohydrates, hormesis, the parasympathetic nervous system, and magnesium. We get into the impact of fasting on the liver, changes in our cycle, and the need for liver and gallbladder support. We also answer several questions about troubleshooting and talk about Dr. Mindy’s new book, Fast Like a Girl. 
    I hope you enjoy our new format and listening to today’s discussion with Dr. Mindy Pelz.
    IN THIS EPISODE YOU WILL LEARN:

    Should fermented foods (sauerkraut) be eaten first or at the end of a meal?

    When indulging in something sweet from time to time, is it better to use organic sugar or honey than agave? Or is pure stevia preferable?

    Which foods are beneficial for progesterone production?

    Is there a way to prevent cravings for salty or sweet snacks after dinner?

    Some tips to make losing five to ten pounds a bit easier.

    Are products with zero carbs and zero sugars suitable for fasting if they have a sweet taste?

    Some simple ways to relieve the symptoms of PMDD (Premenstrual Dysmorphic Disorder).

    When is the best time for a perimenopausal woman who suffers from anxiety and irritability before getting her period to use progesterone cream?

    Should a woman in perimenopause keep a twelve-hour fasting window until her period starts, even when her cycle is unpredictable? What happens if she skips a cycle?

    Dr. Mindy and I share our opinions on Ozempic (Semaglutide).

    What nutritional information should people look at if they have high cholesterol that cannot be explained?

    How can lifestyle changes allow people to avoid having to take statins?

    What should you do if you become fatigued when fasting?

    What does it mean if you start losing your hair when you fast?


    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website 
    Podcast 113- How to Survive the Ups and Downs of Menopause
    Podcast 184 – Hormonal Symptoms Don’t Have To Be a Result of Aging

    Connect with Dr. Mindy Pelz
    On her website
    On Instagram
    On YouTube
    On Facebook
    Get your copy of Dr. Mindy Pelz’s new book, Fast Like a Girl.

    • 1 hr 6 min
    Ep. 248 Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain and Metabolic Health with Shawn Stevenson

    Ep. 248 Eat Smarter: The Impact of Ultra-Processed Foods on Your Gut, Brain and Metabolic Health with Shawn Stevenson

    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.

    • 1 hr 12 min

Customer Reviews

4.8 out of 5
584 Ratings

584 Ratings

Carsween3 ,

So informative!

Love this podcast! I love learning from the variety of guests in the wellness/fitness space. My favorite topics are the ones that target perimenopausal women and how we can best care for our health.

DLInvest ,

Bone health episode on Everyday Wellness

This episode on bone health taught me many new things about bone health. Thank you for keeping your guests answering questions so easy to understand. Melissa Laffey

horseygirl2222 ,

Love Cynthia Thurlow and everyday Wellness

So many great subjects and guests. I have shared many with friends and family. Down to earth and practical advice to live a healthier lifestyle.

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