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 

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
• Instagram
• LinkedIn
• 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  

• Follow on Twitter
• Instagram
• 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
• Instagram
• 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

Instagram

LinkedIn

Check out Cynthia’s website 

Connect with Shawn Stevenson

On his website

The Model Health Show

On Facebook, Instagram, YouTube, and Twitter

Shawn’s books are available on Amazon or at bookstores.

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
• Instagram
• LinkedIn
• 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