

Everyday Wellness with Cynthia Thurlow ™
Everyday Wellness™
Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique).With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.
Episodes
Mentioned books

Jul 21, 2025 • 55min
BONUS: Toxic Food Culture: How Our Food Choices Impact Our Health with Dr. Will Cole
I am honored to reconnect with Dr. Will Cole today! Dr. Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach. He is the author of many books, including the New York Times bestseller Intuitive Fasting and, most recently, Gut Feelings, a book I think everyone will benefit from reading.
Today, Dr. Cole and I delve into the impetus behind his latest book, discussing the toxic food culture, mixed messages, the psychology of food, finding peace with food, and how to reduce our toxic tribalism. We also discuss inflammatory foods and their impact on our gut microbiome, the role of the vagus nerve, how chronic stress is the ultimate junk food for the body, the effects of adverse childhood experiences and trauma, and what shame-flammation is.
IN THIS EPISODE YOU WILL LEARN:
Dr. Cole discusses his latest book, Gut Feelings
The role of mixed messages
What is most important in the wellness world?
Types of foods that do not serve the best needs of our bodies
Is it the grain, or is it what we have done to it?
What are we feeding our bodies?
How to differentiate between poor vagal tone and dysautonomia
Stress and how it impacts our biochemistry
How stress is implicated in many health problems
Re-negotiating your relationship with life
The role of trauma in weight loss
How shame can be the basis of many physical and emotional health issues.
Bio- Dr. Will Cole:
Dr. Will Cole is a leading functional medicine expert who specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and more. He is the host of The Art of Being Well podcast and author of Ketotarian, The Inflammation Spectrum, New York Times bestseller Intuitive Fasting, and now, Gut Feelings: Healing the Shame-Fueled Relationship Between What You Eat and How You Feel.
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Connect with Dr. Will Cole
On his website
The Art of Being Well Podcast
Get a copy of Dr. Will Cole’s new book, Gut Feelings
Ep. 138 – Our Authentic Intuition: What It Can Teach Us About Fasting with Dr. Will Cole

Jul 19, 2025 • 1h 4min
Ep. 484 AMA #13: Strength, Hormones & Muscle in Midlife with Cynthia Thurlow, NP
Today, I am excited to welcome you to AMA #13.
In this AMA episode, I cover a wide range of topics, including satellite stem cells and the importance of strength training as estrogen and testosterone levels decline. I also answer many questions about hormone replacement therapy, offering general explanations and resources rather than medical advice.
Join me for another information-packed AMA session.
IN THIS EPISODE, YOU WILL LEARN:
Why strength training and sufficient protein intake are essential when your estrogen and testosterone levels drop
Importance of HRT for women experiencing mood disorders
What reverse dieting is, and how it is more challenging for middle-aged individuals than younger people
Benefits of testosterone for muscle building and executive function
How low estrogen levels impact the body
When should you start taking estrogen?
How reduced satellite cell activity during menopause can impair muscle repair and regeneration
The value of progesterone, beyond the uterus
What are peptides, and why are they important?
How GLP-1s can assist blood flow and immune regulation, and support tissue regeneration
Connect with Cynthia Thurlow
Follow on X,
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Research Links:
Estrogen Regulates the Satellite Cell Compartment in Females
Sarcopenia and Menopause: The Role of Estradiol (2021)/Frontiers in Endocrinology
Previous Episodes Mentioned:
Ep. 470 Your Midlife Hormone Survival Guide with Dr. Amy Killen
Ep. 198 Dispelling Myths about Hormone Replacement Therapy with Dr. Bluming and Carol Tavris
Ep. 448 Hair Loss in Women: Causes, Fixes & Expert Tips with Dr. Omer Ibrahim
Ep. 463 Midlife Body Masterclass: Strength, Bone, Metabolism with Dr. Vonda Wright, Dr. Stacy Sims, Dr. Shannon Ritchey, and Debra Atkinson
Ep. 406 Protein, Creatine, and Training for Menopause and Beyond with Dr. Stacy Sims
Ep. 386 Muscle Strength in Menopause: Key Tests & Lifestyle Measures with Dr. Vonda Wright
Ep. 456 Why Muscle Matters: Metabolism, Myths & More with Dr. Shannon Ritchey
Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson
Recommended Books:
Estrogen Matters by Dr. Avrum Bluming and Dr. Carol Tavris

Jul 16, 2025 • 1h 34min
Ep. 483 Menopause, Mood & Inflammation Insights with Dr. Aaron Hartman
Dr. Aaron Hartman, founder of Richmond Integrative and Functional Medicine, shares his expertise on women's health, particularly during menopause. He discusses mood issues tied to hormonal fluctuations and how societal pressures worsen stress. The importance of a balanced diet, supplements, and gut health is highlighted, as they can aid in inflammation and immune function. Dr. Hartman also reveals the complex interplay between environmental factors like mold and chronic conditions, urging a personalized approach to health for middle-aged women.

Jul 14, 2025 • 1h 11min
BONUS: The Thyroid Debacle: All About Thyroid Health with Dr. Eric Balcavage
In this engaging discussion, Dr. Eric Balcavage, a functional medicine practitioner and thyroid specialist, dives deep into the nuances of thyroid health. He reveals the complexities of cellular hypothyroidism, emphasizing why it's often mismanaged in clinical settings. The conversation covers the role of bile in thyroid function, the impact of hypothyroidism on sex hormones, and the importance of a holistic approach to thyroid care. Dr. Balcavage also shares insights from his new book, addressing nutrition, inflammation, and the controversial role of iodine.

Jul 12, 2025 • 1h 5min
Ep. 482 How the Oral Microbiome Impacts Your Whole Body with Dr. Staci Whitman
Dr. Staci Whitman, a leading authority in functional dentistry, aims to transform oral healthcare through science and compassion. In this engaging talk, she reveals how the oral microbiome acts as a gatekeeper for overall health, particularly for middle-aged women during menopause. Chronic mouth breathing’s repercussions, the importance of nitric oxide production, and changes in salivary flow are discussed. Dr. Whitman also challenges conventional dental practices and shares innovative tips for achieving optimal oral health.

Jul 9, 2025 • 57min
Ep. 481 Alcohol’s Impact on the Brain, Hormones, and Cancer Risk with Dr. Brooke Scheller
I am delighted to reconnect with Dr. Brooke Scheller today. She is a doctor of Clinical Nutrition, an author, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction.
In our discussion, we explore current trends and shifts in alcohol use and what it means to be sober-curious. Dr. Scheller shares insights on how to have conversations about alcohol use with teenagers and young adults, on recognizing the signs of blackouts and binge drinking, and on the brain changes and elevated cancer risks associated with alcohol use. She also offers her perspective on using GLP-1s to reduce or prevent alcohol cravings, highlights the physiological differences in how alcohol affects men and women, and clarifies how to support the natural detoxification pathways of the body when consuming alcohol or navigating a sober-curious lifestyle.
This valuable and insightful conversation with Dr. Brooke Scheller is essential listening for anyone seeking a healthier approach to alcohol use.
IN THIS EPISODE, YOU WILL LEARN:
How awareness and acceptance of sobriety and reduced alcohol consumption are growing
The value of approaching alcohol reduction as a proactive health decision
The long-term effects of alcohol on cortisol levels and overall health
The importance of addressing your relationship with alcohol before counseling teenagers or young adults on alcohol use
The potential neurological risks and brain effects of long-term alcohol use
How alcohol use is linked to seven types of cancer
The potential benefits and limitations of GLP-1s for managing alcohol cravings
The different ways in which alcohol affects men and women
Some simple ways to support detoxification
Bio:
Brooke Scheller, DCN, CNS
Dr. Brooke Scheller, Doctor of Clinical Nutrition, stands at the forefront of a transformative movement in health and wellness. As the esteemed founder of Functional Sobriety and the author of "How to Eat to Change How You Drink," Dr. Scheller has dedicated her career to revolutionizing the approach to alcohol recovery and holistic well-being.
Inspired by her journey to sobriety in 2021, Dr. Scheller embarked on a mission to empower others to reclaim their lives through nutrition and functional medicine. Drawing upon her extensive expertise, she crafted an innovative approach that not only liberates individuals from the grips of alcohol but also fosters profound improvements in brain health, mood regulation, energy levels, focus, gut health, and hormone balance.
In 2022, Dr. Scheller launched Functional Sobriety, a groundbreaking approach that has since garnered global recognition and acclaim. Serving as a beacon of hope for those seeking an alcohol-free lifestyle, Functional Sobriety provides a comprehensive platform encompassing a supportive wellness community, educational resources on alcohol recovery through nutrition, and pioneering custom supplement solutions tailored for both the sober and the sober-curious.
Beyond her role as a visionary entrepreneur, Dr. Scheller is a motivational speaker, captivating audiences with her passionate advocacy for functional nutrition, alcohol-free wellness, and the transformative power of sobriety.
For further insights and guidance on your journey to wellness, connect with Dr. Brooke Scheller on Instagram (@drbrookescheller) or visit her websites at brookescheller.com and functionalsobriety.com.
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Brooke Scheller
On her website
Book website
Instagram
Substack

Jul 7, 2025 • 53min
BONUS: Ozempic: Exploring the Benefits and Uses - A Comprehensive Review with Dr. Tracy Gapin
I am honored to reconnect with Dr. Tracy Gapin today. He is a board-certified urologist and men’s health expert.
The current state of metabolic health in the United States and most Westernized countries has sparked a great interest in a GLP1 agonist, AKA Semaglutide Ozempic. I wanted to speak with a clinician who actively uses this medication.
Dr. Gapin and I discuss what this drug class represents. (These are synthetic peptides.) We speak about Semaglutide, Ozempic, Wegovy, and oral Rybelsus. We get into current research, side effects, who should not take these medications, the mechanisms of action specific to the pancreas and beta cells, reductions, gastric emptying, and the upregulation of satiety. We discuss changes in the brain regarding leptin and how these drugs work. We also talk about weight loss resistance, and I answer questions from listeners.
From my perspective, it all comes back to basics. I believe that if we are to prescribe these medications, we must help our patients understand how lifestyle impacts weight-loss resistance and metabolic health. I loved that Dr. Tracy spent some time talking about the specific ways he works with his patients, even before prescribing medications. He also explains how important he feels this drug has been for his patients.
I approached today’s conversation with an open mind, and I hope you will do the same.
IN THIS EPISODE YOU WILL LEARN:
GLP1 agonists, and how they help Dr. Tracy motivate his patients to lose weight
What are GLP1 agonists, and how do they work?
Physical benefits of GLP1 agonists
Who is Semaglutide not appropriate for?
Common side-effects of GLP1 agonists
How those who fail to implement lifestyle changes when they stop using Semaglutide may regain all the weight they lost
Hydration while using Semaglutide
Protein intake when taking Semaglutide
How to follow the metrics that matter
Factors that could hinder successful weight loss
What Dr. Tracy does to ensure his patients do not regain the weight they lost after they stop using Semaglutide
Listener questions:
Why is a diabetic drug being used for non-diabetics?
Does this drug target muscle versus fat in terms of weight loss?
For how long do most patients take it?
Are there unique characteristics in perimenopausal and menopausal women that must be accounted for differently?
Bio:
Dr. Tracy Gapin is a board-certified urologist and a world-renowned expert in men’s health and performance, as well as the founder of the Gapin Institute, the global leader in High-Performance Health.
He has over 20 years of experience focused on men’s health optimization, human performance, and longevity, providing executives & entrepreneurs a personalized path to fulfill their highest potential. He’s been featured in Entrepreneur, Dave Asprey’s Biohacking Conference, and as a TEDx speaker.
Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Connect with Tracy Gapin
On his website
Gapin Institute

Jul 5, 2025 • 1h 11min
Ep. 480 Can You Reverse Menopause? What the Science Says with Zora Benhamou
Zora Benhamou, a gerontologist and biohacker, challenges stereotypes around menopause to empower women. She discusses how factors like stress and trauma can influence menopause timing and introduces midlife biohacks such as blood-flow restriction training. Loneliness and its impact on health are explored, emphasizing the importance of positive relationships for better aging. Zora also highlights the benefits of peptides, exosomes, and HRT, advocating for a proactive mindset towards aging that fosters resilience and longevity.

Jul 2, 2025 • 1h 12min
Ep. 479 The Ultimate Progesterone Masterclass for Women with Cynthia Thurlow, NP
We have a mashup episode today with Dr. Lindsey Berkson and Dr. Scott Sherr sharing their insights on the powerful role progesterone plays in overall health and its critical connection to the brain and nervous system.
Dr. Berkson highlights how progesterone supports brain function, immunity, cardiovascular health, nerve repair, and gut integrity and explains how chronic stress and environmental toxins contribute to widespread progesterone deficiency, even in young people. She also challenges outdated hormone practices and stresses the importance of maintaining optimal levels throughout life.
Dr. Sherr clarifies how progesterone enhances the calming neurotransmitter GABA, explaining that as progesterone declines, GABA activity drops, leading to anxiety, sleep issues, and mood changes. He recommends natural ways to support GABA and highlights the benefits of using safe, plant-based modulators instead of alcohol or sedatives that deplete GABA and can cause dependency.
Join us for expert advice on balancing hormones, calming the nervous system, and supporting your body through hormonal transitions.
Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Lindsey Berkson
On her website
Find Dr. Berkson’s books on Amazon
Connect with Dr. Scott Sherr
Hyperbaric Medical Solutions
Health Optimization Medicine and Practice
Dr. Scott Sherr on Instagram
Troscriptions
One Base Health

Jun 30, 2025 • 1h 4min
BONUS: Eat Like A Human: What Should We Eat? with Dr. Bill Schindler
I’m excited to connect with Dr. Bill Schindler today! He is the author of Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health. He is also an internationally known archaeologist, primitive technologist, chef, and co-founder of Modern Stone Age Kitchen.
Dr. Schindler is all about helping people understand ancestral approaches to maximizing safety, nutrient density, and bioavailability. In this episode, we delve into his background and explore topics such as what we should eat, milestones related to ancestral health perspectives, nutrient density, bioavailability, and how technology has influenced our eating habits today. We also discuss plant toxins, organ meats, dairy, bug protein, and more.
I loved Dr. Schindler’s book, Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health, and I highly recommend checking it out! I hope you enjoy listening to our fascinating conversation.
IN THIS EPISODE YOU WILL LEARN:
From being a wrestler to having an evolutionary perspective on food, how we interact with it, and living a paleolithic lifestyle
How important evolutionary milestones have impacted the way most people eat.
Most of us have become severely disconnected from our food system.
What plant toxins do to our bodies, and what we can do to make them less toxic
The biggest problem with oxalates.
Changes that may contribute to people becoming intolerant to dairy
What is the difference between raw milk and pasteurized and homogenized milk?
How to safely get the maximum nutrition from dairy
Ways to prepare organ meats and offal to make them more appetizing.
We can benefit from including insects in our diet.
Dr. Schindler explains what he and his family are doing at the Modern Stone Age Kitchen.
Connect with Cynthia Thurlow
Follow on X
Instagram
LinkedIn
Check out Cynthia’s website
Connect with Dr. Bill Schindler
On his websites: www.eatlikeahuman.com or www.modernstoneagekitchen.com
The Eastern Shore Food Lab Non-profit
Follow Dr. Schindler online: @Dr. Bill Schindler and @Modern Stone Age Kitchen
Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health is available in print, audio, or digital from any major online book supplier. Or order a signed copy from Dr. Schindler’s website.