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Everyday Wellness with Cynthia Thurlow ™

Everyday Wellness with Cynthia Thurlow®

  • 56 minutes 29 seconds
    Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd, MD, MBA, FACOG

    I am privileged to have Dr. Jessica Shepherd, a menopause expert and board-certified OB/GYN, join me on the podcast today. Dr. Shepherd is the author of the newly released book Generation M and has won many awards for her work as a physician and leader in women's health. 

    In our conversation, we dive into the challenges women face in talking openly about menopause and ovarian senescence, discussing the societal perspectives that shape those attitudes and contributing factors to accelerated aging during the menopause transition. We look at the findings of the SWAN study and discuss common symptoms of perimenopause and menopause, weight-loss resistance, estrogen and metabolic health, bone health, and the risks of osteoporosis and fractures. We also explore concerns around bladder health and urosepsis, the gut-brain connection, exercises for bone health, and the importance of a personalized approach to hormone replacement therapy. 

    You will not want to miss this rich and informative discussion with Dr. Jessica Shepherd.


    IN THIS EPISODE YOU WILL LEARN:

    • How social conditioning impacts women’s perspectives on their value and worth, especially during reproductive years
    • The benefits of weight training for maintaining ovarian health
    • How menopause treatment and management varies for women of different ethnicities
    • The most problematic symptoms women face during menopause
    • How declining estrogen impacts weight gain and muscle loss
    • How proactively addressing menopause symptoms improves the quality of life for women
    • The benefits of hormone replacement therapy for improving bone density and reducing the risk of fractures
    • Why estrogen is essential for bladder health
    • The role of the gut microbiome in cognitive function
    • Why a holistic approach to health is critical for women  


    Connect with Cynthia Thurlow  


    Connect with Dr. Jessica Shepherd

    21 December 2024, 8:00 am
  • 51 minutes 37 seconds
    Ep. 423 Menopause Masterclass Part 1: Symptoms, Training, and Solutions

    In this episode of the Everyday Wellness Podcast, host Cynthia Thurlow and orthopedic surgeon, Dr. Vonda Wright, delve into navigating perimenopause and menopause, emphasizing the importance of menopausal literacy, particularly for younger women, and we also discuss generational differences in understanding menopause. Andrea Donsky joins us to discuss her ongoing research on the 103 reported symptoms of menopause. 

    I am confident you will enjoy the informative conversations with Dr. Vonda Wright and Andrea Donsky and find them as engaging as I did.


    Show Highlights:

    • Importance of menopausal literacy and education for women
    • Generational differences in understanding menopause and its implications
    • The role of estrogen in bone health and the risks of osteoporosis during menopause
    • Musculoskeletal syndrome of menopause and its associated symptoms
    • Common symptoms experienced during perimenopause and menopause, such as fatigue and brain fog
    • The significance of weight-bearing exercises for maintaining bone density
    • The necessity of early education about menopause for younger women
    • Addressing gaps in healthcare provider knowledge regarding menopause
    • The impact of hormonal changes on muscle mass and insulin resistance


    Connect with Cynthia Thurlow  


    Connect with Dr. Vonda Wright


    Connect with Andrea Donsky

    18 December 2024, 8:00 am
  • 1 hour 11 seconds
    BONUS: Hormone Insights: Advocacy, Trends and Tips for 2024 with Esther Blum

    I am delighted to reconnect with Esther Blum today. She joined me once before for Episode 264, one of the most popular podcast episodes for 2023. 

    Esther is the bestselling author of many books, including See You Later Ovulator. She is a registered dietitian with a thriving virtual practice specializing in helping women balance their hormones, shed stubborn body fat, and address the root causes of their health issues.

    Today, Esther and I discuss the state of hormones in 2024. Our conversation covers lazy medicine advocacy, meno-washing, and meno-care, and we explore uncommon symptoms associated with perimenopause and menopause and methods for obtaining testing. Esther also shares her recommended supplements. 

    You will love this engaging and insightful conversation with Esther Blum!


    IN THIS EPISODE YOU WILL LEARN:

    • How safe is hormone replacement therapy?
    • Why hormone testing and monitoring is essential 
    • The importance of prioritizing romance and connection in a marriage
    • The benefits of pelvic floor therapy
    • How working with compounding pharmacies can reduce the cost of hormone replacement therapy
    • How to work with doctors to address hormone imbalances
    • Some uncommon symptoms of perimenopause and menopause
    • How dietary changes and probiotics can improve focus and brain clarity 
    • Hormone testing and menopause management 
    • Esther recommends supplements for adrenal support during menopause


    Connect with Cynthia Thurlow


    Connect with Esther Blum

     

    Esther’s Books

    Esther’s book, See Ya Later, Ovulator!, by Esther Blum

    Cavewomen Don’t Get Fat, by Esther Blum

    Eat, Drink, and Be Happy, by Esther Blum


    Previous Episode featuring Esther Blum

    Ep. 264 Peri/Menopause are a Natural Function of Aging: See you later, Ovulator!

    16 December 2024, 8:00 am
  • 1 hour 1 minute
    Ep. 422 Walking for Health: The Underrated Exercise You Need with Mark Sisson

    Today, I am delighted to reconnect with Mark Sisson, who last joined me for Episode 218. Mark founded the Primal Health Coach Institute and is well-known as the forefather of the Primal Paleo Lifestyle movement. He has authored several bestselling books and has a prime-ranked ancestral lifestyle blog. His upcoming new book, Born to Walk, will be a must-read for everyone in the new year.

    In our discussion today, we explore how the launch of the cushioned shoe in the 1970s led to a running boom. We discuss the difference between having the ability to run and running, looking at why running is counterproductive for fat loss, and how cushioned shoes can restrict movement, especially in the ankles, knees, and hips. We also dive into the benefits of walking and the role of strength training, HIIT, and VO2 Max. 

    Join us for this informative conversation where Mark Sisson offers invaluable insights for the coming year.


    IN THIS EPISODE YOU WILL LEARN:

    • How the introduction of cushioned running shows in the 1970s allowed runners to increase their training miles without injury
    • The consequences of the running boom that began in the 1970s
    • Why good running form is important 
    • The benefits of walking for overall fitness and health
    • The science behind VO2 Max 
    • Why a balanced diet is vital to support overall health and fitness. 
    • How thick, cushioned running shoes restrict proprioception and weaken the small muscles in the feet
    • How minimalist trail shoes and walking barefoot can improve foot strength
    • Mark shares some practical tips to integrate more walking into everyday life.
    • The benefits of high-intensity interval training (HIIT)
    • Why a balanced approach to health and fitness is essential


    Connect with Cynthia Thurlow  


    Connect with Mark Sisson  


    Previous Episode Mentioned

    Episode 218: Achieving Sustainable Metabolic Flexibility with Mark Sisson

    Book Mentioned

    Born to Run by Chris McDougall

    14 December 2024, 8:00 am
  • 53 minutes 10 seconds
    Ep. 421 Spiritual Growth, Purpose & Managing Stress Through Nutrition with Dr. Josh Axe, DC, DNM, CNS

    I am thrilled to have Dr. Josh Axe join me today. He is a chiropractic doctor and certified doctor of natural medicine. He is also a successful entrepreneur and leadership expert dedicated to helping people make better food choices and live healthier lifestyles. 

    In today’s discussion, Dr. Axe and I examine the pitfalls surrounding the concept of social proof and explore the importance of critical thinking. We dive into bio-individuality, nutrition, and fasting and examine how emotions influence people’s lifestyles and impact the ability to mitigate and manage stress. We also look at spiritual growth and maturity, and Dr. Axe shares the books and practices he recommends for improving lifestyle and mindset.

    Dr. Axe is deeply committed to God and living a virtuous life. You will love this inspiring conversation where he shares his wisdom and meaningful steps you can take toward living a healthier and more balanced lifestyle.


    IN THIS EPISODE YOU WILL LEARN:

    • Why we must always seek the truth regarding health information
    • How focusing too much on self-fulfillment can lead to unhappiness
    • How everyone requires a unique diet tailored to their specific physiology and health conditions
    • Dr. Axe shares his approach to intermittent fasting
    • Why we need to maintain healthy circadian rhythms
    • How different emotions affect different organ systems  
    • How spiritual maturity helps in managing stress and maintaining overall health
    • Why finding identity and purpose is a crucial aspect of personal growth
    • How being part of a supportive community of virtuous individuals can help those who want to develop themselves
    • The benefits of finding meaning and purpose in life 
    • Dr. Axe talks about his latest book, Think This Not That


    Connect with Cynthia Thurlow  


    Connect with Dr. Josh Axe


    Recommended Books:

    11 December 2024, 8:00 am
  • 57 minutes 28 seconds
    BONUS: Unlock the Power of Plant-Based Minerals with Caroline Alan

    Today, I am delighted to connect with Caroline Alan, the Co-founder and CEO of Beam Minerals. 

    Coming from the corporate world, Caroline struggled until she discovered the incredible ability of plant-based minerals to support the body and restore its natural balance. She is now devoted to educating people about the benefits of mineral replenishment and the efficacy of plant-based humic and fulvic substances.

    In today’s discussion, Caroline shares her journey, and we dive into why we experience such significant mineral depletions in our modern-day lifestyles, looking at hidden hunger and the role of our mitochondria. We discuss the interrelationship between mineral storage and adrenal health, the extensive background of plant-based minerals, and the etiology of cramps and hydration. We also explore the signs and symptoms of mineral depletion and explain how to take mineral products for the best results.

    Join us to learn about the transformative power of plant-based minerals in our modern lives.


    IN THIS EPISODE YOU WILL LEARN:

    • Why so many people experience mineral depletion at this time
    • How soil health, food quality, and human health are all interrelated
    • The fundamental role mitochondrial function plays in energy production and overall health
    • Why adrenal health is critical for women during perimenopause and menopause
    • The origins of humic and fulvic minerals
    • How fulvic and humic acids help in preventing chronic diseases
    • Why Caroline advocates for using fulvic acid products instead of salt-based electrolytes
    • Caroline shares tips for managing Herxheimer reactions
    • How do mineral deficiencies impact sleep and exercise performance?
    • The benefits of magnesium spray for foot cramps and plantar fasciitis


    Connect with Cynthia Thurlow


    Connect with Caroline Alan

    • On the Beam Minerals website 
    • Find Beam Minerals on social media @beamminerals
    • Caroline on social media @themineralgeek 

     

    9 December 2024, 8:00 am
  • 56 minutes 12 seconds
    Ep. 420 Eat Like a Girl: Redefining Female Nutrition and Wellness with Dr. Mindy Pelz (D.C.)

    Today, I am delighted to have my friend and colleague, Dr. Mindy Peltz, on the show with me for the third time. She is a well-known women's health advocate, deeply dedicated to empowering women to trust and embrace the process of natural healing within their bodies. 

    In our discussion, we dive into her latest book, Eat Like a Girl, and she explains how her mom influenced the development of her nutritional and mindset philosophy and her approach to food. We explore the social media incubator, how societal norms shape our self-worth, and how to eat like a girl. We also discuss using food as hormonal medicine, the role of estrobolome, and how environmental toxins are in our personal care products and food. 

    I know you will love today's valuable, insightful, and thought-provoking conversation with Dr. Mindy Pelz.


    IN THIS EPISODE YOU WILL LEARN:

    • How our childhood experiences shape our approach to food and health 
    • Dr. Mindy discusses the five principles in her latest book, Eat Like a Girl
    • The unrealistic expectations of the diet culture and why we need a more flexible and personalized approach to food
    • The benefits of eating fermented foods
    • How protein is essential, especially for women who are fasting intermittently 
    • How social media impacts health habits and the dangers of following short-term trends
    • Why women must take ownership of their health and make informed decisions based on their unique needs
    • The link between estrogen and people-pleasing
    • Using food as hormonal medicine
    • The importance of minimizing exposure to exogenous estrogens and other toxins
    • Why we need a holistic approach to health and what that includes


    Connect with Cynthia Thurlow  


    Connect with Dr. Mindy Pelz


    7 December 2024, 8:00 am
  • 57 minutes 3 seconds
    Ep. 419 Hormone Therapy Trends: Allopathic vs. Integrative Care with Dr. Kathleen Jordan

    I am thrilled to connect with Dr. Kathleen Jordan today. She is an internist, menopause-certified provider, and the Chief Medical Officer at Midi Health, where she leads a team of clinicians on a telehealth platform serving women across the USA. 

    In our conversation today, we explore key trends and regional differences in prescribing hormone replacement therapy, contrasting the traditional allopathic approach with integrative care. Dr. Jordan shares her philosophy on lab results and symptoms when addressing estrogen, progesterone, and testosterone utilization and highlights the need to access medications and insurance. We also dive into weight loss resistance, sleep, exercise, alcohol, and the research on GLP-1s.

    This insightful conversation with Dr. Kathleen Jordan is invaluable, so you will likely want to listen to it more than once.


    IN THIS EPISODE YOU WILL LEARN:

    • Why many clinicians are reluctant to prescribe HRT
    • How testosterone use varies across the different states, and the challenges of prescribing it due to its controlled substance status
    • Why must testosterone levels be monitored?
    • The benefits of combining GLP-1 therapy with HRT
    • How does regular exercise improve metabolic health?
    • Why it is hard to maintain a healthy weight in midlife
    • How alcohol increases the risk of cancer
    • The benefits of stress management and optimizing hormone levels for better sleep
    • Common sexual health issues in midlife
    • How hormone fluctuations can affect mental health


    Connect with Cynthia Thurlow  


    Connect with Dr. Kathleen Jordan

    4 December 2024, 8:00 am
  • 1 hour 19 minutes
    BONUS: Breaking Down Calorie Restriction, Protein Intake and The Ketogenic Diet with Chris Irvin

    I had the honor of reconnecting with Chris Irvin today! (He was with me once before, on Episode 175.)

    Chris is a nutrition researcher, writer, and educator specializing in low-carb dieting for metabolic health and human performance. He is the author of Keto Answers, The Carnivore Diet for Beginners, and Mommy, Do I Have to Eat This? He is also the Chief Marketing officer at BioCoach, a company dedicated to taking down prediabetes and diabetes.

    Chris is an incredible resource on the value of keto and low-carb diets! His book, Keto Answers, is one of my favorite keto resources to recommend to clients! In this episode, Chris and I get into the differences between micro and macronutrients. We talk about the therapeutic uses of keto, low-carb, hormesis, and carnivore diets, the role of metabolic health, the value of protein, balancing longevity and sarcopenia, and the results of over-fasting, over-restricting, and creating too much stress on the body. We also dive into questions from listeners about the impact of low-carb and ketogenic diets on cholesterol panels and endurance, how to troubleshoot digestive distress, protein excess, and Chris’s favorite gadgets and supplements. 

    I hope you enjoy listening to this podcast as much as I did recording it! Stay tuned for more!


    IN THIS EPISODE YOU WILL LEARN:

    • The therapeutic benefits of keto, carnivore, low-carb diets, and fasting.
    • The value of protein.
    • How much protein should you eat?
    • The importance of having muscle.
    • The benefits of eating grass-fed red meat.
    • The problem with over-restricting, over-exercising, and over-fasting.
    • Changing things up occasionally and using reverse dieting for optimum health.
    • Adding more protein to your diet will make you feel better, and you won't gain weight.
    • How will a low-carb or keto diet impact your overall cholesterol?
    • Chris explains how a low-carb or keto diet affects the performance of endurance athletes.
    • Products you can use to optimize endurance performance.
    • Chris explains why digestive distress could occur with keto and shares his recommendations for overcoming it. 
    • The impact of a low-carb diet on thyroid function.


    Connect with Cynthia Thurlow


    Connect with Chris Irvin

    2 December 2024, 8:00 am
  • 46 minutes 24 seconds
    Ep. 418 Fat Loss Myths, Muscle Matters & Diet Break Strategies Explained with Dr. Bill Campbell

    Today, I am thrilled to welcome Dr. Bill Campbell, a professor and director of the Performance and Physique Enhancement Lab at the University of South Florida and the creator of Body by Science, a review summarizing the latest and best research on fat loss and muscle-building. His research focuses on helping people optimize their physiques within a sustainable lifestyle. 

    In our discussion, we tackle common misconceptions about fat loss and explore ways to measure body fat rather than lean mass. We look at the mechanisms that increase hunger and slow metabolism when body fat is too low, the effects of crash and yo-yo dieting, the menopause transition, and contributors to weight-loss resistance. We cover concerns related to muscle protection, protein needs, and lifestyle habits in strength training. Dr. Campbell also defines diet breaks, discusses his concerns about time-restricted and intermittent fasting when protein intake is insufficient, and shares some of his favorite supplements.

    You will love this informative conversation with the delightful Dr. Bill Campbell.


    IN THIS EPISODE YOU WILL LEARN:

    • Some common misconceptions surrounding fat loss
    • What are the most effective ways to measure body fat?
    • The average body fat percentages for men and women
    • How social media and fitness competitions have skewed our perceptions of body fat 
    • The benefits of fat-loss sprints as an alternative to crash dieting
    • Why women may struggle with weight loss resistance during menopause
    • Dr. Campbell clarifies the concept of anabolic resistance and explains the need for higher protein intake as we age
    • Why very short feeding windows are not ideal for building muscle
    • How diet breaks can help to control hunger 
    • The adverse effects of sleep deprivation


    Connect with Cynthia Thurlow  


    Connect with Dr. Bill Campbell 

    On Instagram

    30 November 2024, 8:00 am
  • 1 hour 8 minutes
    Ep. 417 Why Talking About Death Makes Us Uncomfortable with Julie McFadden, RN

    I am thrilled to have Julie McFadden, RN, a hospice and palliative care nurse with over 15 years of experience, joining me today. 

    Julie is committed to normalizing death and dying. In our conversation, we address common misconceptions surrounding hospice care and why discussions about death and dying make us feel uncomfortable. We explore the concept of death with dignity, emphasizing the importance of open, honest conversations around end-of-life issues, including advanced directives, living wills, and code status. We address the challenges of technology within traditional allopathic medicine, clarify what hospice truly is, and explain the ICU signs that indicate someone is close to the end of their life. We also share some practical tips for processing grief and uncomfortable feelings. 

    This discussion with Julie McFadden is a must-listen for healthcare professionals as it is full of valuable insights. Her book, Nothing to Fear: Demystifying Death to Live More Fully, is also helpful as a resource for anyone navigating end-of-life concerns with loved ones or friends.


    IN THIS EPISODE YOU WILL LEARN:

    • How hospice is all about providing comfort and quality of life
    • The challenges associated with prolonging life in traditional allopathic medicine
    • Why conversations about death and dying are essential
    • How the medical system has changed the way we view death
    • How hospice differs from palliative care
    • Why patients should get informed about the progression of their disease and why their families must prepare for the end of their lives
    • How advanced directives and living wills ensure that the wishes of patients are respected, and some examples of those directives
    • How interventions can sometimes cause more harm than good
    • Julie offers tips for processing grief and supporting others who are grieving.
    • How clinicians can support one another when dealing with traumatic experiences


    Connect with Cynthia Thurlow  


    Connect with Julie McFadden

    27 November 2024, 8:00 am
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