394 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 Wellness Podcast. 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 • 916 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 Wellness Podcast. 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. 379 Understanding Nitric Oxide and Its Impact on Our Health with Dr. Nathan Bryan

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

    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.

    Connect with Cynthia Thurlow  

    Follow on Twitter


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    Check out Cynthia’s website


    Submit your questions to support@cynthiathurlow.com



    Connect with Dr. Nathan Bryan 

    On his website


    On the N101 website


    On YouTube, LinkedIn, Instagram, and X



    The Heartbeat Happy Hour podcast 


    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.

    • 1 hr 1 min
    BONUS: Impact of Alcohol and Our Health with Dr. Brooke Scheller

    BONUS: Impact of Alcohol and Our Health with 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 

    Connect with Cynthia Thurlow

    Follow on Twitter, Instagram & LinkedIn


    Check out Cynthia’s website


    Submit your questions to support@cynthiathurlow.com


    Connect with Dr. Brooke Scheller

    On her website



    Instagram (@drbrookescheller)

    Functional Sobriety

    How to Eat to Change How You Drink

    • 1 hr 3 min
    Ep. 378 Calm Your Mind with Food: Nutrition's Role in Mental Health with Uma Naidoo, MD

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

    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


    Connect with Cynthia Thurlow  

    Follow on Twitter


    Instagram

    LinkedIn

    Check out Cynthia’s website


    Submit your questions to support@cynthiathurlow.com



    Connect with Dr. Uma Naidoo

    On her website


    Daily Dose Meals

    OnFacebook


    Instagram

    LinkedIn


    X, and TikTok



    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

    • 58 min
    Ep. 377 Unlocking the Benefits of Essential Amino Acids for Muscle Health with Angelo Keely

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

    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


    Connect with Cynthia Thurlow  

    Follow on Twitter


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    Check out Cynthia’s website


    Submit your questions to support@cynthiathurlow.com

    • 58 min
    BONUS: Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima

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

    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

    Follow on Twitter


    Instagram

    LinkedIn

    Check out Cynthia’s website


    Submit your questions to support@cynthiathurlow.com



    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

    • 1 hr 18 min
    Ep. 376 Practical Solutions to Manage Perimenopause and Menopause Symptoms with Dr. Mary Claire Haver

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

    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).

    Connect with Cynthia Thurlow  

    Follow on Twitter, Instagram & LinkedIn


    Check out Cynthia’s website


    Submit your questions to support@cynthiathurlow.com



    Connect with Dr. Mary Claire Haver

    On the Mary Claire Wellness website


    Instagram

    TikTok

    Facebook

    YouTube


    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

    • 1 hr 1 min

Customer Reviews

4.8 out of 5
916 Ratings

916 Ratings

PetiteBlonde02 ,

My favorite podcast!

Cynthia’s podcast is much like a beautifully served healthy meal. Not only is EWP my favorite podcast, but each hand picked guest is carefully chosen with great intent to educate and inspire, and it’s as if I’m dining at a five star restaurant! The “ courses” keep flowing and nourish the listener. I feel seen, heard and empowered! I highly recommend listening!

Didi1082 ,

The audio editing is so badddd

Love the content, but the editing is so awful I can’t listen to it. All pauses completely edited out so the entire podcast sounds like one long run on sentence.

kimmilove74 ,

Episode 356

This is a difficult one to listen to. It’s not an interview. Her guest speaks without much chance for dialogue. She used way too many medical terms. This is one of my favorite podcasts but this episode was rough.

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