
Everyday Wellness with Cynthia Thurlow ™
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.
Latest episodes

Apr 26, 2025 • 1h 6min
Ep. 460 Pelvic Floor Health: Role, Dysfunction & Vital Conversations with Kim Vopni
I am delighted to connect with Kim Vopni today, who is passionate about sharing information on pelvic health. She is a self-professed pelvic health evangelist known as the Vagina Coach. She is also a certified fitness professional, a published author, and the founder of Pelvienne Wellness Inc., which offers pelvic health programs, products, and coaching.
In our discussion today, we dive into the role of the pelvic floor, looking at the core four and the challenge of addressing uncomfortable topics. We explain why the diaphragm is significant, and we look at the ABCs of posture. We also explore the impact of incontinence, constipation, overactive bladder, pelvic organ prolapse, and some common ideologies of pelvic floor dysfunction, including footwear, ankle positioning, and hypermobility issues.
This invaluable discussion with Kim Vopni is a complementary conversation to the recent episode with Dr. Rina Malik.
IN THIS EPISODE YOU WILL LEARN:
Why most women feel embarrassed or are secretive about having pelvic floor or genitourinary issues
The role of the pelvic floor in avoiding continence and supporting the internal organs and the sexual response
Why it is essential to address pelvic floor issues early
Kim explains her concept of the core four
Importance of proper posture and breathing for pelvic floor health
Constipation may lead to pelvic floor issues.
How statistics highlight the need for more awareness about the prevalence of incontinence in older women
Benefits of pelvic floor physical therapy and biofeedback devices for managing fecal incontinence
Symptoms of pelvic organ prolapse
Why individuals with connective tissue disorders have an increased risk of pelvic floor dysfunction
Connect with Cynthia Thurlow
Follow on Twitter
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LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Kim Vopni
On her website
Instagram
YouTube
On all social media channels: @vaginacoach
Kim’s book, Your Pelvic Floor, is available on Amazon and most major bookstores.

Apr 23, 2025 • 54min
Ep. 459 Fat Loss Myths in Middle Age & Aging Optimally with Natalie Jill
Today, I am delighted to reconnect with my friend and colleague, Natalie Jill, the founder of Natalie Jill Fitness and Midlife Conversations. In our insightful discussion today, we tackle some of the biggest misconceptions surrounding fat loss in middle age. We dive into the power of mindset shifts, the importance of breaking free from limiting beliefs, and investigating and understanding your body, and explain the role of gut health and the impact of toxins. Natalie also shares her experience with breast implant illness, highlighting the need for honesty and authenticity, and opens up about what she does to age optimally in her early 50s. This conversation with Natalie is invaluable, and I truly appreciate her honesty and transparency.IN THIS EPISODE YOU WILL LEARN:
The challenges of weight loss in middle age
How feeling she was fraud after gaining weight in middle age led Natalie to re-evaluate her approach to health and fitness.
Importance of remaining open-minded about any potential drivers of health issues
How Natalie came to discover that toxins and hormones were affecting her health
How her health improved significantly after Natalie had her breast implants removed
The emotional and physical challenges of having breast implants removed
The importance of strength training and progressive overload for maintaining muscle mass and bone health
Natalie shares her approach to age optimization.
Why being kind to yourself, recognizing your natural rhythms, managing stress, and finding ways to relax are essential
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Natalie Jill
On her website
On all social media: @Natalie Jill Fit
Midlife Conversations Podcast

4 snips
Apr 21, 2025 • 1h 23min
BONUS: Dr. Felice Gersh: Estrogen, Immunity & Menopause Mysteries
Prepare to be enlightened by an engaging discussion with a true powerhouse in women's health!I have the pleasure of being joined once again by the esteemed Dr. Felice Gersh, a renowned physician with a cutting-edge career in obstetrics, gynecology, and integrative medicine. In today’s episode, Dr. Gersh and I explore the intricate interplay between estrogen and immune function, delving into the impact of ovarian aging, menopause, bone health, mental cognition, sleep, and mood. We traverse the vast landscape of the gut microbiome and vascular system, unraveling the secrets of different estrogen types and receptors while addressing the crucial role of inflammation. With a keen focus on hormone replacement therapy, Dr. Gersh also shares her invaluable insights on the critical window for intervention and her exceptional approach to caring for women in perimenopause and menopause.Dr. Felice Gersh is an invaluable resource on women’s health! Tune in for an enriching discussion that will leave you eagerly anticipating more episodes with this esteemed physician! IN THIS EPISODE YOU WILL LEARN:
Dr. Gersh discusses hormone supplementation and menopause.
The role of estrogen in the immune system
The systemic effects of estrogens
How to turn off the switch to inflammation
The connection between estrogen and the gut microbiome
The role of estradiol in the body
Having a healthy gut will translate into a healthy liver and vice versa.
The magic of phytoestrogens
The perfect storm for creating breast cancer
Is there a magic window of time for menopause?
Estrogen receptors and the risk of blood clotting
Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s websiteConnect with Dr. Felice GershOn her website: Integrative Medical Group of IrvineInstagramAll of Dr. Gersh’s books are available on AmazonPrevious Episodes MentionedEp. 221 Part 1- An Integrative Approach to PCOS and Menstrual Irregularities with Dr. Felice GershEp. 237 Perimenopause and Menopause: What You Didn’t Know with Dr. Felice Gersh

Apr 19, 2025 • 59min
Ep. 458 Brain Health Tips to Fight Cognitive Decline with Dr. Heather Sandison
Aging is the leading risk factor for cognitive decline, and projected statistics show that the number of people diagnosed with Alzheimer’s will reach 8.5 million by 2030 and 11.2 million by 2040. Today, I am thrilled to connect with Dr. Heather Sandison, a naturopathic doctor and the founder and medical director of Solcere Health, a San Diego-based brain optimization clinic, and Marama, the first residential memory care facility that aims to return its residents to independent living. Dr. Sandison is also the New York Times bestselling author of Reversing Alzheimer's. In our conversation today, Dr. Sandison and I explored the most common signs of early cognitive decline, looking at ways to differentiate dementia from formal Alzheimer's disease. We dive into the causes of dementia and Alzheimer's, examining six key imbalances that can affect ApoE status and tackle the limitations of current approaches to Alzheimer's research. We also share information on current drug modalities and touch on the importance of brain-nurturing environments and helpful activities for maintaining cognitive status as we age. I look forward to having Dr. Sandison back for a second conversation, where we will dive deeper into practical ways to support and improve brain health.IN THIS EPISODE YOU WILL LEARN:
Some early signs of neurocognitive decline
Barriers to care for those with dementia or Alzheimer’s
What differentiates dementia from Alzheimer's?
Various factors that could cause Alzheimer's
The role ApoE genetics play in Alzheimer's risk
How addressing lifestyle factors can help prevent cognitive decline.
The limitations of current Alzheimer's treatments
How the results of clinical trials on the Bredesen intervention have shown significant improvements in cognitive function
Why individualized treatments are essential for managing Alzheimer's and dementia
Making healthy choices accessible and creating environments that support cognitive function
The benefits of making positive changes in your daily life and taking small steps to enhance brain health
Connect with Cynthia Thurlow
Follow on X
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Heather Sandison
On her website
Facebook, Instagram, and YouTube

Apr 16, 2025 • 1h 4min
Ep. 457 Faith, Fitness & Grit: How to Live with Purpose with Todd Durkin
In this engaging conversation, Todd Durkin, CEO and Co-founder of Impact-X Performance, shares his insights on blending faith, fitness, and purpose. He discusses how his blue-collar upbringing shaped his values and the importance of family and community support. Todd dives into the significance of establishing morning and nighttime routines, using journaling and prayer for personal growth. He emphasizes resilience in the face of adversity and the power of a positive mindset in overcoming challenges, making this chat both inspiring and motivating.

Apr 14, 2025 • 1h 8min
BONUS: Why NAD Matters for Women’s Health & Hormones with Dr. Andrew Salzman
This podcast is the first episode in a series featuring companies I am eager to explore and share with my community.Today, I am thrilled to welcome Dr. Andrew Salzman, a Harvard-trained medical doctor, pioneering scientist, and esteemed inventor. Dr. Salzman is the Chief Medical Officer at Wonderfeel, where he applies over three decades of medical innovation. His research into DNA repair with NAD-activated enzymes led the way for a groundbreaking treatment for BRCA-related breast and ovarian cancers, which he licensed to Genentech. Dr. Salzman was among the first researchers to publish papers on the gut microbiome and leaky gut syndrome in the 1980s, and he has published over 170 peer-reviewed papers and holds more than 50 patents.In our conversation today, we dive into what NAD is, its significance, why it matters, and how it impacts fertility, menopause, and sexual health. Dr. Salzman walks us through the symptoms of NAD deficiency and explains how an enzyme called CD38 can emerge when NAD levels are low, triggering inflammation and oxidative stress. We explore the difference between pharmaceutical agents and nutraceuticals, examining why oral NMN is preferable and how sleep and alcohol can influence NAD levels. We cover the risk factors for breast, ovarian, and uterine cancers, looking at what we can do to reduce them, and we also talk about Wonderfeel and how their supplements and botanicals enhance wellness for women. This is an invaluable discussion with Dr. Salzman, so you will likely want to listen to it more than once.IN THIS EPISODE YOU WILL LEARN:
How our NAD levels change as we get older
The role of NAD in energy production
How oxidative stress and inflammation affect NAD levels in the ovaries
Why NAD is essential for sexual health
Lifestyle choices that could affect NAD levels
How inflammation can increase CD 38 levels and deplete NAD
Why oral administration of NMN or NR is the most practical and effective method for maintaining NAD levels
How alcohol affects NAD levels and increases the risk of cancer
How, with Dr. Salzman's input, Wonderfeel developed a product combining NMN with botanicals to enhance NAD levels
Connect with Cynthia Thurlow
Follow on Twitter
Instagram
LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Andrew SalzmanOn the Wonderfeel website
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Apr 12, 2025 • 1h 6min
Ep. 456 Why Muscle Matters: Metabolism, Myths & More with Dr. Shannon Ritchey
I am delighted to have the amazing Dr. Shannon Ritchey joining me today. She is a doctor of physical therapy, a fitness trainer, and the founder of Evlo Fitness.In this insightful conversation, we explore the complex landscape of social media and its influence on our perceptions of health and fitness, unpacking myths, stigmas, and societal conditioning. We dive into body recomposition, looking at the compare and despair trap of social media, the effects of fitness challenges, and the science behind muscle soreness and eccentric exercises. Dr. Ritchey explains how to measure body composition requirements accurately, how muscle supports metabolic health, and the results of different types of muscle fiber stimulation, and she also shares her thoughts on Zone 2 cardio, Pilates, high-intensity interval training (HIIT), nutrition, and more. This discussion with Dr. Ritchey offers a wealth of information, and I look forward to welcoming her back for another conversation later this year.IN THIS EPISODE YOU WILL LEARN:
Navigating the noise around fitness on social media
Benefits of GLP-1s and some common misconceptions around GLP-1 use
Why we need to find credible sources when looking for health advice
Why it is crucial to start building muscle early to prevent future health issues
Over-exercising affects your overall health
Role of nutrition in body composition
How social media can lead to unrealistic expectations around body image
Is protein essential for muscle-building?
How creatine supports muscle growth and cognitive health
Some common micronutrient deficiencies, including magnesium, vitamin D, and omega-3
Why testing to determine specific needs for micronutrient deficiencies is important
Bio: Shannon RitcheyDr. Shannon Ritchey is a former physical therapist, a fitness trainer with over 15 years of experience, and the founder of Evlo Fitness. She educates on the science of exercise, specifically teaching women how to build muscle with less wear and tear on their bodies. Residing in Austin, Texas, but originally from Kansas, Shannon is a wife and mom to a daughter (and pregnant with a second!).Connect with Cynthia Thurlow
Follow on X, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com
Connect with Dr. Shannon Ritchey
On the Evlo Fitness website
The Dr. Shannon Show Podcast
Instagram and TikTok

Apr 9, 2025 • 2h 9min
Ep. 455 Microbiome Masterclass: Secrets to a Healthy Gut
We have a mashup episode today, with several experts diving into the critical role of the microbiomes in our bodies.In this episode, Dr. Colleen Cutcliffe explains why fiber is essential for gut health and the challenges of cultivating anaerobic probiotics outside the body. Dr. Elisa Song discusses the impact of antibiotics on children’s gut and mental health. Dr. William Li highlights how plant-based foods nourish gut bacteria, metabolism, and mental well-being. Dr. Nathan Bryan dives into the role of the oral microbiome in nitric oxide production, and Dr. Vincent Pedre explains how glyphosate contributes to leaky gut and health issues and examines how alcohol and environmental toxins impact weight management. Join us for today’s in-depth exploration of how our microbiomes impact digestion, health, and overall well-being.Ep. 346 Gut Health: Unveiling the Science of the Microbiome with Dr. Colleen Cutcliffe[00:02:18]- [00:25:22] Dr. Cutcliffe highlights the importance of dietary fiber for supporting gut microbes, metabolism, and overall health and explains the challenges of growing anaerobic probiotics like Akkermansia outside the body. Ep. 360 Raising Resilient Kids: Insights from Holistic Pediatrician Dr. Elisa Song[00:12:17] - [00:24:28] Dr. Song highlights the often overlooked effects of antibiotics on gut and mental health, emphasizing the importance of educating preteens, teens, and young adults about how their daily choices impact their microbiome, brain function, and long-term health. [31:30]- [00:43:01] Why it is essential to understand how antibiotics and birth control impact the gut microbiomes of children and the importance of nurturing their resilience and restoring balance in their microbiomes over time.Ep. 354 Metabolism Myths Debunked: Weight Gain Insights with Dr. William Li[00:01:46] - [00:24:29] Dr. William William Li clarifies how bioactive compounds in plant-based foods feed gut bacteria, benefiting metabolism and mental well-being. He also highlights the importance of a healthy diet for gut health and explains how colonoscopy prep temporarily alters the gut microbiome.Ep. 379 Understanding Nitric Oxide and Its Impact on Our Health with Dr. Nathan Bryan[00:13:46]- [00:21:51] Dr. Nathan Bryan explores the crucial role of the oral microbiome in nitric oxide production and how mouthwash or fluoride products can disrupt that process, leading to higher blood pressure and reduced cardiovascular protection.[00:35:04]- [00:37:17] How, even though antibiotics and antiseptic mouthwash can disrupt the oral microbiome, the microbial communities can recover when given proper care and nutrition.Ep. 296 Secrets of Gut Microbiome and Glyphosate with Vincent Pedre[1:56-27:39] Dr. Vincent Pedre highlights how glyphosate disrupts the gut microbiome due to its mineral-binding and antimicrobial properties, leading to imbalances, leaky gut, and numerous health issues.[48:00- 1:02:15] The role alcohol, gut bacteria, and environmental exposure play in weight management and gut health, and how certain bacteria may lead to increased caloric extraction from food.Connect with Cynthia Thurlow
Follow on Twitter, Instagram & LinkedIn
Check out Cynthia’s website
Submit your questions to support@cynthiathurlow.com

Apr 7, 2025 • 58min
BONUS: How To Optimize Your Bone Health with Bone Coach Kevin Ellis
Today, I am honored to connect with Kevin Ellis, the Bone Coach.Kevin Ellis, better known as Bone Coach™, is a certified Integrative Nutrition health coach, podcaster, Youtuber, bone health advocate, and the founder of BoneCoach.com. After an osteoporosis diagnosis in his early 30s, he realized just how challenging it can be for the average person to make sense of what needs to be done to improve and how to move forward confidently with a stronger bone plan.So many women struggle with osteopenia and osteoporosis throughout their lifetimes. In this episode, Kevin and I dive into his background and interest in osteoporosis and celiac disease. We discuss bone health, osteopenia, osteoporosis, and the various contributors to bone health. We get into conventional treatments for osteoporosis, explain why they are problematic, and discuss proactive ways to address osteoporosis. We also speak about the role of the gut microbiome in bone health, a study on how blood pressure accelerates bone aging, and the impact of insulin resistance. I hope you will enjoy listening to today’s discussion as much as I did recording it!IN THIS EPISODE YOU WILL LEARN:
Kevin’s background
Osteopenia vs. osteoporosis.
Do you have osteoporosis?
How to find out if you are actively losing bone.
Lifestyle factors negatively impacting bone health
Causes of bone loss and osteoporosis in men and younger women
How sugar damages bone
Problems with the conventional approach to osteopenia and osteoporosis
Addressing osteoporosis proactively
Looking at diet and nutrition before considering supplements
How melatonin promotes bone health.
Chronic stress and its negative impact on bone health
Connection between gut health and bone health
Kevin’s top three recommendations for bone health
Connect with Cynthia Thurlow
Follow on X
Instagram
LinkedIn
Check out Cynthia’s website
Connect with Kevin Ellis
On his website
Facebook, Instagram, and LinkedIn
Kevin’s free Stronger Bones Masterclass

Apr 5, 2025 • 1h 18min
Ep. 454 Menopause, Memory & Hormones: What You Need to Know with Dr. Daved Rosensweet
In this enlightening discussion, Dr. Daved Rosensweet, founder of The Institute of BioIdentical Medicine, shares his expert insights on menopause and cognitive health. He emphasizes the crucial role of hormones and nutrition in preventing cognitive decline as women age. The conversation addresses the pros and cons of hormone replacement therapy, advocating for individualized treatment plans. Dr. Rosensweet also highlights the significance of maintaining optimal estrogen levels and the impact of testosterone on muscle and mood, offering practical strategies for healthier aging.
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