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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Mark Sisson   Pre-order a copy of Mark’s new book, Born To Walk (Coming out on January 7th) Peluva Shoes Previous Episode MentionedEpisode 218: Achieving Sustainable Metabolic Flexibility with Mark SissonBook MentionedBorn to Run by Chris McDougall

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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Josh Axe Social media handle: @drjoshaxe The Dr. Josh Axe Show on YouTube Get Dr. Axe’s latest book: Think This Not That on Amazon Recommended Books: The Awe of God by John Bevere  Born for Significance by Bill Johnson

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 Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Caroline Alan On the Beam Minerals website  Find Beam Minerals on social media @beamminerals Caroline on social media @themineralgeek   

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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Mindy Pelz On her website Dr. Mindy’s latest book, Eat Like a Girl, is available on Dr. Mindy’s website, Amazon, Barnes and Noble Online, or from most bookstores.

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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Kathleen JordanMidi Health

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 Follow on Twitter Instagram LinkedIn Check out Cynthia’s website  Connect with Chris Irvin On his website On Facebook Instagram Twitter Thinking Health Newsletter  The Keto Answers Podcast

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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Bill Campbell On Instagram

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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Julie McFadden On her website  On TikTok, Instagram, YouTube

I am happy to connect with Dr. William Li today! He is a world-renowned physician, scientist, speaker, and author. He is known for leading the Angiogenesis Foundation, and his groundbreaking work has impacted more than 70 diseases. He is also a Ted-X speaker and the author of Eat to Beat Your Diet, one of my favorite books thus far this year. Dr. Li’s latest book is about what happens in the body, how it should operate, and the steps we can take to restore the body to its hard-wired level. We dive into how body fat impacts our health, the role of metabolism throughout our lifetime, the differences between the three fat-impacting hormones, including leptin, adiponectin, and resistin, and gender differences. We speak about new drugs like Ozempic and Semaglutide, the role of brown fat, the impact of the microbiome and specific bacteria, and we also discuss nutrition and lifestyle.IN THIS EPISODE YOU WILL LEARN: Why Dr. Li chose this time to write his latest book.  Why Dr. Li believes 60 is the new 20. The four stages of metabolism all humans have been hard-wired to go through throughout their lifespan. How does excess body fat derail the metabolism, and how can we unleash our inner metabolism? Why is it better to eat slowly? Why should we learn to respect and tame our fat instead of hating or fearing it? Dr. Li shares his views on new prescription drugs like Ozempic and Semaglutide. Dr. Li shares some interesting facts about body fat. Changes that occur in our body fat distribution as we get older. How can we help our bodies fight excess body fat, let our inner metabolism come to the surface, and lower inflammation by being aware and mindful? How modern-day lifestyle choices contribute to metabolic disease. Dr. Li gets into the interplay between the gut microbiome and our metabolism and the role of Akkermansia.  Some everyday foods contain natural chemicals that can activate our body’s health defenses, tame the metabolism and fight body fat. BIOWilliam W. Li, MD, is an internationally renowned physician, scientist, and New York Times bestselling author of the forthcoming book “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, Live Longer”. His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases, including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, LIVE with Kelly and Ryan, and the Rachael Ray Show, and he has been featured in USA Today, Time Magazine, The Atlantic, and O Magazine. He is the president and medical director of the Angiogenesis Foundation.Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s websiteConnect with Dr. William LiOn his websiteOn social media: @DrWilliamLiDr. William Li’s latest book: Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer

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   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com 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