188 episodes

Welcome to the Everyday Wellness podcast with Cynthia Thurlow! Cynthia is a mom of 2 boys, wife, nurse practitioner, and intermittent fasting and nutrition expert. She has over 20 years experience in emergency medicine and cardiology, but pivoted to focus on food as medicine. She loves to share science-backed practical information to improve your overall well being and is grateful to be interviewing leaders in the health and wellness field. 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 • 297 Ratings

Welcome to the Everyday Wellness podcast with Cynthia Thurlow! Cynthia is a mom of 2 boys, wife, nurse practitioner, and intermittent fasting and nutrition expert. She has over 20 years experience in emergency medicine and cardiology, but pivoted to focus on food as medicine. She loves to share science-backed practical information to improve your overall well being and is grateful to be interviewing leaders in the health and wellness field. 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.

    Uncovering the Impact of Emotions on Hunger, Cravings, and Weight with Dr. Adrienne Youdim

    Uncovering the Impact of Emotions on Hunger, Cravings, and Weight with Dr. Adrienne Youdim

    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 of Hungry 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. 
    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website 
    Connect with Dr. Adrienne Youdim
    On her website
    On Instagram
    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.

    • 1 hr 9 min
    Insulin Resistance, Explained with Dr. Morgan Nolte

    Insulin Resistance, Explained with Dr. Morgan Nolte

    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.


    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website 
    Connect with Dr. Morgan Nolte
    On her website
    On Instagram and YouTube
    Reshape Your Health Podcast
    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

    • 56 min
    Fascinating Link Between Nutrition, Metabolism & Cancer with Sam Apple

    Fascinating Link Between Nutrition, Metabolism & Cancer with Sam Apple

    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 his book, 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.
    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website
    Connect with Sam Apple
    On his website
    Follow on Twitter and Instagram
    Books mentioned:
    The Nazi War on Cancer by Robert Proctor

    • 46 min
    Shocking Facts About Metabolic Health: How to Lower Your Risk of Chronic Illness with Dr. Philip C. Ovadia

    Shocking Facts About Metabolic Health: How to Lower Your Risk of Chronic Illness with Dr. Philip C. Ovadia

    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.
    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website 
    Connect with Dr. Philip Ovadia
    On his website 
    At The Stronger Heart Society 
    On Facebook, Instagram, LinkedIn,   and Twitter
    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

    • 1 hr 2 min
    Friday 5

    Friday 5

    Links and Resources:
    Hex Ferments
    Gut Health podcast with Dr. Uma Naidoo
    The Drive Podcast with Paul Offit
    Book Preorder Link

    • 5 min
    Techniques To Optimize Men's Health: Navigating Lifestyle and Nutritional Factors with Dr. Tracy Gapin

    Techniques To Optimize Men's Health: Navigating Lifestyle and Nutritional Factors with Dr. Tracy Gapin

    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.


    Connect with Cynthia Thurlow
    Follow on Twitter, Instagram & LinkedIn
    Check out Cynthia’s website 
    Connect with Dr. Tracy Gapin
    On his website
    Get your free copy of Dr. Gapin’s book, Male 2.0, here

    • 59 min

Customer Reviews

4.8 out of 5
297 Ratings

297 Ratings

Brc2765 ,

Fave Health Info

Informative, healthy, motivational yet not forceful.
the tone of this podcast is just right - has the blend of balance and health info. Everyday Wellness is a must listen to if you want to improve your health and educate yourself.

jess_0707 ,

Dr Ro

Please continue to have Dr Ro in the show. She is one of my favorite guests. Dr Ro provides so much hope for parents of children with mental health challenges. It’s going to be okay and her book with the same name is on the way.

HealthyInHouston ,

“You know”

I really enjoy your podcasts and have incorporated intermittent fasting into my lifestyle. Your last two guests have been very interesting, but the constant use of “you know” is more than annoying you know. I didn’t think anybody could say it more than Dr. Gapin, but Dr. Ovadia may prove me wrong. I’ll never know. I had to you know turn it off.

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