Episodit
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I am delighted to have Kara Collier joining me for the third time today. The last time we connected was in episode 285.
Kara is a registered nutritionist and dietitian. As the co-founder and Vice President of Clinical Operations at Nutrisense, she is the leading authority on continuous glucose monitoring technology for health optimization, disease prevention, and reversing metabolic dysfunction.
In our discussion today, we dive into the outdated history of dietitian recommendations, the problem with rigid nutritional dogma, and the need for dietary nuances. We look at scale-related phobias and how many individuals have become disconnected from their bodies, and we discuss the use of tools and data for better health. We also share signs of blood sugar dysregulation, explain what blood sugar spikes mean for your health, explore how perimenopause and menopause affect insulin sensitivity, and touch on the benefits of postprandial excursions and training, stressors, macros, and more.
I know you will love today’s invaluable and insightful conversation with Kara Collier.
IN THIS EPISODE YOU WILL LEARN:
How dietary advice must fit individual nuances and needs
The dangers of rigid nutritional dogmatism
Why the scale is not a reliable tool for monitoring health
The benefits of continuous glucose monitors for analyzing metabolic health
How attuning to body signals allows people to make better health decisions
Common symptoms of blood sugar dysregulation
How the menstrual cycle affects insulin sensitivity and blood glucose levels
The impact of various types of exercise on blood glucose levels
Will hormetic stress lead to optimal health?
The benefits of making protein a dietary priority
Connect with Cynthia Thurlow
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Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Kara Collier
On social media: karacollierrd or Nutrisenseio
Nutrisense
Previous Episode Mentioned:
Ep. 285 Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier -
I am delighted to have Elaine Glass joining me on the podcast today.
Elaine has transformed many lives with her healing presence, coaching countless people and helping them unlock their essential selves to find purpose, peace, and self-empowerment. She now travels the world, sharing her methodologies, holistic healing techniques, energy medicine, and spiritual guidance.
In this episode, we explore the notion of getting quiet, examining the impact of social media, texting, and ghosting. We discuss the pervasive issue of busyness, the role of trauma, and the labyrinth as a meditative tool, emphasizing the power of rest. We also look into why many women struggle with receiving, the significance of the great pause, and ways to create harmony in life.
I am confident you will find this conversation with Elaine Glass as insightful and enriching as I did recording it.
IN THIS EPISODE YOU WILL LEARN:
Elaine shares her journey of discovering inner stillness
Why is it essential for women to get quiet?
How social media contributes to dissatisfaction and angst in women
Why Elaine believes that no children should have phones until high school
How technology has disconnected people from their true selves
How busyness can be a reflection of trauma for some
The benefits of using the labyrinth as a meditative tool for personal transformation
How listening without fixing can improve marriages
Why rest is essential for self-love
The importance of pausing, purging, and discovering your purpose in the second half of life
How to find purpose and develop intuition through self-awareness and spiritual practices
Bio:
For over 15 years Elaine Glass has transformed lives with her healing presence and coached countless people to unlock their truest selves, finding purpose, peace, and self-empowerment. At one point she found herself at a personal crossroads. A newly single mother, burned out, fearful, and alone, she lived the next decade in search of her own healing and inner truth. She now travels the world sharing her holistic healing techniques, energy medicine methodologies, and spiritual guidance. Her mission today is to guide people in connecting with their soul's calling to bring lasting love, joy, and vitality.
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Elaine Glass
On her website
Order a copy of Elaine’s book, Get Quiet -
Puuttuva jakso?
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I am honored and delighted to have Vanessa Spina joining me on the podcast today!
Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, her pioneering journey in the health and wellness industry has been nothing short of remarkable!
In this episode, we dive deep into the fascinating realm of nutrition, from unraveling the mysteries of protein-recommended daily allowances and the leucine threshold to exploring the pivotal role of strength training in metabolic health. We dispel common misconceptions about the ketogenic diet, debunk the deceptive nature of the scale, and unveil the significance of DEXA scans in understanding changes in body composition. Vanessa also sheds light on the crucial importance of mitochondrial health and shares invaluable insights on various methods, including red light therapy, cold thermogenesis, micronutrients, and structured supplementation, to support our cellular powerhouses.
Join Vanessa and me as we embark on a knowledge-rich journey and uncover the keys to optimal health and well-being!
IN THIS EPISODE YOU WILL LEARN:
Common misconceptions about ketogenic diets
Why a traditional ketogenic diet is not for everyone
Why macronutrients are essential
Misinformation regarding the recommended daily allowance for protein
How to build muscle
The relationship between metabolic health and muscle health
The importance of DEXA scans for understanding body composition
Why resistance training is a priority
How to support the mitochondria
The benefits of red light therapy and cold therapy
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Connect with Vanessa Spina
On her website
The Optimal Protein Podcast
Vanessa’s book, Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight -
I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients.
In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils and the significance of visceral fat.
You will not want to miss this invaluable discussion with Dr. Ken Berry.
IN THIS EPISODE YOU WILL LEARN:
Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietician claimed that ultra-processed foods are acceptable.
How media sources are losing their credibility
The vital part social media plays in changing the narrative and holding media sources accountable
Why consumers must stay informed and be proactive in their health choices
The health implications of eating ultra-processed foods
Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like ozempic for children.
The benefits of eating whole foods
Dr. Berry shares his three rules for a healthy diet.
Why we need to avoid sugar and seed oils
How following a low-carb diet can help to reduce visceral fat.
Dr. Berry introduces the American Diabetes Society and explains its mission.
Bio:
Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha, and their children on a farm in Holladay, Tennessee.
Connect with Cynthia Thurlow
Follow on
Twitter
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Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Ken Berry
On his website
YouTube
The American Diabetes Society
Dr. Berry has three books available on Amazon: Lies My Doctor Told Me, Kicking Ass After 50, and Common Sense Labs -
I am thrilled to have nutritionist and menopause expert Andrea Donsky joining me today.
Andrea delivers a very positive message within the perimenopause and menopause space. In today’s discussion, we dive into her ongoing research on the 103 reported symptoms of menopause, exploring the impact of medical gaslighting and the need for advocacy and education. We discuss the significance of taking personal inventory and look at metabolic health, sarcopenia, and insulin resistance. Andrea also shares the singular challenges she has experienced as a nutritionist regarding women in perimenopause and menopause, and we cover concerns surrounding alcohol, ultra-processed foods, weight loss resistance, and the effects of wearables.
I am confident you will enjoy this informative conversation with Andrea Donsky and find it as engaging as I did.
IN THIS EPISODE YOU WILL LEARN:
Andrea shares the 20 most commonly reported symptoms of menopause
The challenges many women face in getting their symptoms recognized and treated by doctors
Why women need to be informed and empowered to make decisions about their health
How lifestyle and nutrition are crucial factors in managing menopause symptoms
Why women in menopause should avoid processed foods and alcohol
Why it is essential to make informed choices about what you consume
Tips for making vegetables taste great
Andrea discusses the benefits of intermittent fasting
Some tools and techniques for improving your health
The challenges surrounding weight loss resistance and factors that contribute to it
Connect with Cynthia Thurlow
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Andrea Donsky
On her website
On TikTok and Instagram -
Get ready to venture into the realm of cutting-edge health and nutrition as I reconnect with Kara Collier, a registered dietitian and the co-founder of Nutrisense, the revolutionary continuous glucose monitor app!
Our paths last crossed back in January of 2021, and I am thrilled to catch up with Kara again! Today, we delve deep into the ever-evolving landscape of metabolic health in 2023, exploring the pivotal role of CGM labs and glucometers in understanding our bodies.
In today’s captivating conversation, Kara unravels the significance of measuring glucose against other metabolites, unveiling the profound impact of macros, exercise, supplements, sleep quality, life stage, and bio-individuality on our well-being. With a plethora of invaluable hacks to optimize your blood sugar, we invite you to join us on a captivating journey that will leave you empowered to take charge of your health and transform your life!
Gear up for an enlightening conversation packed with valuable insights you will not want to miss! Prepare to be inspired and informed as we uncover the secrets to unlocking your metabolic potential!
IN THIS EPISODE YOU WILL LEARN:
The current state of metabolic health
What is leading to obesity in the US?
Getting your fasting glucose value below 90
The pros and cons of glucometers
Glucose monitoring and the 8020 rule
Tracking your data to learn about yourself
Hacks to improve your diet
The role of movement in metabolic health
How important is Zone 2 training for mitochondrial health?
Follicular versus luteal phase and insulin sensitivity
The importance of protein and carbohydrates
Blood sugar and sleep quality
About Kara
Kara Collier is the co-founder and VP of Health at Nutrisense, one of America’s fastest-growing wellness-tech startups. After becoming frustrated with the shortcomings of the traditional healthcare system, she made it her mission to help others reach their maximum health potential using modern technology & expert coaching. She is the leading authority on the use of continuous glucose monitoring (CGM) technology for health optimization and disease prevention. Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC).
Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Connect with Kara Collier
On Instagram
Nutrisense
Previous Episode Mentioned
Ep. 132 – Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier -
Today, I am excited to connect with Sarah Milken, the creator and host of the side-splittingly superb Flexible Neurotic podcast, dedicated to women recreating themselves in the second half of life. Before she started the podcast, Sarah received a PhD in educational psychology at the University of Southern California and then taught at their Graduate School of Education.
This episode gets a little more personal than usual as Sarah and I dive into the challenges of living in a half-empty nest. We explore how our relationships evolve, the challenges of children gaining independence, initiating and sustaining tough conversations, and staying connected with our significant other. We also look at people-pleasing and self-expansion in midlife and discuss whether or not we should opt for HRT.
Whether navigating an empty nest or wondering what lies ahead, you will love this conversation with Sarah Milken.
IN THIS EPISODE YOU WILL LEARN:
The emotional challenges parents tend to face when their children leave for college
Redefining your roles as a parent
How practicing self-care and finding new hobbies and interests helps fill the void
The difficulties associated with parenting independent children
Why you need to create a safe space for your children to share their concerns and challenges
Maintaining a relationship with your partner while navigating changing family dynamics
Why we must be open and honest about boundaries
The importance of being present and available for your children as they navigate their independence
The pros and cons of hormone replacement therapy
Embracing midlife as a time for self-discovery and self-care
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Sarah Milken
On her website
The Flexible Neurotic on YouTube
Instagram
TikTok -
I am thrilled to have Dr. Olivera Bogunovic and Holly Hardman with me on the show today. Dr. Bogunovic is an assistant professor of psychiatry at Harvard Medical School and the medical director of the alcohol, drug, and addiction outpatient program at the McLean Hospital, and Holly directed the documentary As Prescribed.
In today’s discussion, we dive into the ongoing benzodiazepine crisis in the United States, with over 92 million prescriptions written each year for medications like Ativan, Valium, Xanax, and Klonopin. We discuss the origin of those drugs in the 1970s as treatments for anxiety and how they lead to tremendous physical dependency. Holly shares her experience with the neurological effects she suffered after long-term use of Klonopin, and we examine challenges in psychiatric care, the need for informed consent, and the impact of social media. We also cover the role of lifestyle, the need for psychotherapy and psychosocial support, and the significance of hope.
This conversation is truly invaluable! Given how frequently benzodiazepines get prescribed, everyone must understand their associated risks and considerations.
IN THIS EPISODE YOU WILL LEARN:
How prescribing practices have evolved over the last two decades
The significant consequences older adults face when they suddenly stop using benzodiazepines
Holly shares how doctors misinformed her when she began taking Klonopin.
Holly describes the benzodiazepine-induced symptoms and cognitive issues she experienced
Why people must get informed about the long-term effects of benzodiazepines when consenting to take them
How benzodiazepines work in the body and impact the brain
Why benzodiazepines are ineffective when used long-term for insomnia
The challenges certain people face when accessing psychiatric care
What is BIND, and what are its symptoms?
The significance of diet and holistic approaches for managing mental health and why community support is essential in the recovery process
Why As Prescribed is an educational documentary for everyone
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Olivera Bogunovic
The McLean Hospital (in Boston)
The documentary, As Prescribed, is available in the United States and Canada on Prime Video, Apple, Kanopy, Tubi, and Google. -
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
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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. -
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 [email protected]
Connect with Dr. Tommy Wood
On Instagram
The Better Brain Fitness Podcast -
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
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Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Wade Lightheart
Bioptimizers
The Awesome Health Podcast
Recommended book:
Enzyme Nutrition by Dr. Edward Howell -
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 [email protected]
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 -
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 [email protected]
Connect with Dr. Lindsey Berkson
On her website
Find Dr. Berkson’s books on Amazon -
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 [email protected]
Connect with Dr. Betty Murray
On her website
On her telemedicine platform
On Instagram
The Menopause Mastery podcast -
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 -
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 [email protected]
Connect with Dr. Stacy Sims
On her website
On Instagram
Facebook
TikTok -
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.
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Today I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss.
I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether or not “if it fits your macros” is a good philosophy, issues surrounding the traditional allopathic nutrition model, and challenges related to nutrition research. We also get into plateau busters and share five ways to measure success other than the scale.
IN THIS EPISODE YOU WILL LEARN:
How Temple transformed her life by using nutrition as medicine.
Which foods tend to provoke inflammation in the thyroid gland in women?
How people’s relationships with food play into the work Temple does.
Temple shares her thoughts on woke nutrition.
Temple dives into some of the big issues with the allopathic nutrition model.
I share some interesting statistics related to American health.
How creating consumer awareness will hopefully lead to consumers demanding more for their health regarding food supply and health care.
Why is it so challenging to do nutritional research?
Temple shares a starting point for addressing weight loss resistance.
What carbohydrate reduction or restriction does for us metabolically.
The benefits of following a carnivore diet.
Why do we need to read food labels and become aware of where sugar may sneak into our diets?
Temple shares her favorite ways to break plateaus.
Five ways to measure success other than the scale.
Connect with Cynthia Thurlow
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Check out Cynthia’s website
Connect with Temple Stewart
On Instagram
TikTok
Twitter
Spotify (@the.ketogenic.nutritionist)
The Ketogenic Nutritionist Podcast
Books mentioned:
Metabolical, by Robert Lustig -
I am delighted to have my dear friend, Dr. Anna Cabeca, joining me for the fourth time today. She was with me before on episodes 94, 202, and 317.
Today, we dive into various questions from listeners about their GYN concerns, covering why suffering is optional in perimenopause and menopause and why we must refine ourselves during that life stage. We discuss the symptoms of perimenopause, explaining the best time to start using bioidentical hormones, issues with pellet therapy, especially testosterone, and various kinds of bioidentical hormones and vaginal estrogen. We also look at DHEA and testosterone therapies, symptoms to watch out for, sexual health, treatment therapy options for incontinence, and vaginal rejuvenation.
I know you will love this invaluable discussion with Dr Anna Cabeca.
IN THIS EPISODE YOU WILL LEARN:
How to navigate perimenopause and menopause proactively rather than reactively
What are the early signs of perimenopause?
Dr. Anna discusses her approach to starting bioidentical hormones
The importance of detoxification and gut health
Various types of hormone applications, including progesterone, pregnenolone, DHEA, testosterone, and estrogen
The importance of addressing the underlying cause of hormonal imbalances
What role do hormonal therapies play in maintaining vaginal health?
The limitations of certain incontinence medications
Dr. Anna introduces her Sexual CPR program
Dr. Anna shares her experience with vaginal rejuvenation procedures
Why we must only use personal care products containing clean, non-toxic ingredients
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Dr. Anna Cabeca
On her website
On social media: @the girlfriend doctor
Previous Episode Mentioned:
Ep. 94 Reclaim Your Vibrancy, Sexuality, Health and Happiness! - with Dr. Anna Cabeca
Ep. 202 Dr. Anna Cabeca - Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor
Ep. 317 Perimenopause Wisdom: Dr. Cabeca on Ovarian Health, Menopause & More! -
I am thrilled to connect with the talented culinary personality and tastemaker Anna Vocino today. With her extensive experience as a bestselling cookbook author, actor, stand-up comedian, podcast host, and clean-eating expert, and her role as the founder of Eat Happy Kitchen, Anna brings her wealth of experience to the show.
In our discussion, we dive into her journey with autoimmunity, exploring the role of nutrition, the effects of trauma, the importance of healthy eating, and how food can support our overall well-being. We cover her no sugar, no grains approach, especially during perimenopause and menopause, discussing insulin resistance and why we need to set healthy boundaries. We also get into the connection between food choices and mood, the harmful effects of the toxic diet culture, disordered eating, and fears of consuming carbohydrates, highlighting the significance of evaluating food labels, food manufacturing practices, and high-quality ingredients. Lastly, we touch on her latest book, Eat Happy Italian.
I am confident you will enjoy this conversation with Anna Vocino as much as I did.
IN THIS EPISODE YOU WILL LEARN:
How her struggle with autoimmune conditions led Anna to shift to a gluten-free lifestyle
Anna discusses her recent surgical menopause
How maintaining a healthy diet and lifestyle helps manage the symptoms of menopause
The connection between nutrition and mental health
Why should we personalize our dietary choices and not feel guilty about enjoying an occasional treat?
Why we must read food labels carefully
The problem with becoming too rigid about your food choices
Anna shares how she creates her food products using only high-quality ingredients
How the recipes Anna creates are adaptable to different dietary restrictions and preferences
Ways to navigate the best options in grocery stores and farmer's markets
Bio: Anna Vocino
Anna Vocino is a comic, culinary tastemaker, clean-eating expert, and founder of the premium natural food company Eat Happy Kitchen. After being diagnosed with celiac disease, she has authored hundreds of gluten-free, low-carb recipes in her bestselling cookbooks Eat Happy, Eat Happy Too, and the upcoming Eat Happy Italian.
As a respected voice within the clean-eating community, Anna can deftly transform almost any recipe into a low-carb version of the dish without sacrificing taste.
Connect with Cynthia Thurlow
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LinkedIn
Check out Cynthia’s website
Submit your questions to [email protected]
Connect with Anna Vocino
On her website
Eat Happy Kitchen
Substack newsletter
The Fitness Confidential podcast
The Bedside Matters podcast - Näytä enemmän
