Everyday Wellness: Midlife Hormones, Health, and Science for Women 35+

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 support@cynthiathurlow.com Connect with Debra Atkinson On her website   On YouTube Instagram, Facebook Previous Episode MentionedEp. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson

We have Part 2 of our two-part series on progesterone with Dr. Lindsey Berkson today.Dr. Berkson is one of my favorite hormone experts. She has a talent for breaking complex ideas down to make them easily understandable for clinicians and the general public. She is a peer-reviewed, published researcher, bestselling author, educator, leader in thought, nutritional gastroenterology, and hormones, and a formulator and inventor.We continue our discussion today by diving into the disruptive effects of oral contraceptives on the endocrine system, looking at the impact of progesterone on thyroid health, leaky gut, and immune function during perimenopause and menopause. We explore the role of testosterone in gut health and lab ranges for breast protection, and we also discuss progesterone resistance and reactivity, and oxytocin. You will not want to miss this informative conversation with Dr. Lindsey Berkson. She will return to the show toward the end of this year for Part 3 of our discussion.IN THIS EPISODE YOU WILL LEARN: The intricate link between progesterone and thyroid function How endocrine disruptors impact thyroid physiology Why iodine is essential for thyroid health and cancer prevention How progesterone relates to thyroid health Why progesterone and estrogen are crucial for maintaining gut integrity and preventing leaky gut How testosterone helps to prevent autoimmune diseases What are the ideal progesterone levels for women in perimenopause and menopause? The role oxytocin plays in women with progesterone resistance How to overcome progesterone resistance or reactivity  The interplay between progesterone and oxytocin and their roles in bonding and pregnancy 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

Today, I am excited to connect with my friend and colleague, Dr. Betty Murray. She is a women's health advocate, nutrition expert, PhD researcher, certified functional medicine practitioner, author, and speaker. In our conversation, we dive into the menopause controversy, looking at mitochondrial health, the development of visceral fat, aging, and senescence. We explore infertility, premature ovarian insufficiency, metabolic derangement, and poor metabolic health in menopause. Dr. Betty provides a fascinating overview of liver health and phases one, two, and three of liver detoxification, and we explain the critical role of bile in formal detoxification. We also cover the gut microbiome, estrobolome, the significance of enzyme beta-glucuronidase, and weight loss resistance. I am sure you will love this invaluable conversation with Dr. Betty Murray.IN THIS EPISODE YOU WILL LEARN: How menopause gets misconstrued as a natural state that women should endure without treatment Why Dr. Betty believes menopause should be considered a disease state How research on women gets neglected Why personalized care is an essential requirement for women in menopause How menopause affects various aspects of health, including heart disease, osteoporosis, and dementia Why metabolic derangement occurs, and the domino effect it can create within the body The role nutrition and lifestyle play in managing menopause symptoms Why fiber, hydration, and adequate protein are essential for supporting liver function and detoxification Dr. Betty explains the three-stage process the liver uses to metabolize hormones The role bile plays in detoxification  Why periodic detoxification is necessary for supporting liver function Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Betty Murray  On her website On her telemedicine platform On Instagram The Menopause Mastery podcast

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022!Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh around four to five pounds. Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on the health of the gut microbiome, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book on the best ways to support the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.) This show has been one of my favorite podcasts I have recorded in the last year. I hope you enjoy listening to it!IN THIS EPISODE YOU WILL LEARN: What is the microbiome, and why is it important? Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome? The importance of stomach acid. How do proton pump inhibitors affect gut health? The three big things that interfere with digestion. How pharmaceutical companies have taken over medical education. The role of statins in women. The importance of the Estrobolome test. The three different types of estrogens in the body. Why exercise is an important contributor to gut health. The net impact of low-quality sleep on immune function. Dr. Chutkan shares her top tips for a healthy gut microbiome. Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s websiteConnect with Dr. Robynne Chutkan On her website On Instagram (@gutbliss)Books by Dr. Robynne Chutkan:The Anti-Viral Gut: Tackling Pathogens from the Inside OutGutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive BaggageThe Bloat Cure: 101 Natural Solutions for Real and Lasting ReliefThe Microbiome Solution: A Radical New Way to Heal Your Body from the Inside OutBook mentioned:Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

Dr. Stacy Sims, an innovative exercise physiologist and nutrition scientist, joins the discussion to highlight the unique health challenges women face, particularly during menopause. She sheds light on the exclusion of women from research and the physiological differences that begin in utero. The conversation covers the importance of tracking menstrual cycles for tailored training, the impact of hormonal changes on energy and muscle mass, and essential nutrition for vitality. Dr. Sims also delves into weight loss resistance and the role of supplements like creatine for women in midlife.

Today, I am thrilled to connect with Josh Dech. Josh is a former paramedic and holistic nutritionist specializing in Crohn's, Colitis, and other gut-related disorders. He has collaborated with some of the most renowned doctors worldwide, and he serves as a medical lecturer at the Priority Health Academy, where he educates doctors on the holistic approach to gut health and inflammatory bowel disease. In today's conversation, we explore the alarming statistic that 50% of all gut diseases occur in the United States, and the 105 million ambulatory care visits, 14 million hospital admissions, 236,000 deaths, and the 142 billion dollars these conditions cost annually. We dive into the impact of chronic stress, toxins, nutrient deficiencies, and life stages on gut health, and we look at the significance of the vagal nerve, the microbiome, and how it impacts mental health. We also cover dysbiosis, stool and organic acid testing, nutritional choices, and supplements.This riveting conversation with Josh Dech contains many valuable insights, and I know you will love and appreciate it.IN THIS EPISODE YOU WILL LEARN: Why are gut diseases much more prevalent in the United States than in other countries? The truth about glyphosate  How poisonous nerve agent-class chemicals get used in producing our food How stress affects the body on a molecular level  The disruptive impact non-nutritive sweeteners have on the gut microbiome Why fiber is essential for the gut microbiome  The impact of modern diets on gut health How nutrient deficiencies contribute to poor gut health The importance of the vagus nerve for gut health What dysbiosis is, and how to address it Why we need to avoid processed foods and focus instead on natural nutrient sources  Bio Josh Dech:Josh is an ex-paramedic and Holistic Nutritionist specializing in Crohn’s and Colitis, as well as other related gut issues. After reversing over 250 cases of Crohn’s and Colitis (previously thought to be impossible to fix), he has been connected to some of the world’s most renowned doctors. He has since been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health and inflammatory bowel disease, and has launched a top 5% globally ranked podcast.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Josh DechOn his website

Today I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss. I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether or not “if it fits your macros” is a good philosophy, issues surrounding the traditional allopathic nutrition model, and challenges related to nutrition research. We also get into plateau busters and share five ways to measure success other than the scale. IN THIS EPISODE YOU WILL LEARN: How Temple transformed her life by using nutrition as medicine. Which foods tend to provoke inflammation in the thyroid gland in women? How people’s relationships with food play into the work Temple does. Temple shares her thoughts on woke nutrition. Temple dives into some of the big issues with the allopathic nutrition model. I share some interesting statistics related to American health. How creating consumer awareness will hopefully lead to consumers demanding more for their health regarding food supply and health care. Why is it so challenging to do nutritional research? Temple shares a starting point for addressing weight loss resistance. What carbohydrate reduction or restriction does for us metabolically. The benefits of following a carnivore diet. Why do we need to read food labels and become aware of where sugar may sneak into our diets? Temple shares her favorite ways to break plateaus. Five ways to measure success other than the scale.  Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s websiteConnect with Temple StewartOn InstagramTikTokTwitterSpotify (@the.ketogenic.nutritionist)The Ketogenic Nutritionist PodcastBooks mentioned:Metabolical, by Robert Lustig

Dr. Anna Cabeca, a physician specializing in women's health and menopause, offers expert insights on navigating perimenopause and menopause. She highlights that suffering during this stage is optional and explains key symptoms to watch for. The discussion covers bioidentical hormones, including the use of DHEA and testosterone therapies. Techniques for managing incontinence and exploring vaginal rejuvenation are also discussed, emphasizing proactive health strategies and the importance of personalized care in enhancing women's well-being.

I am thrilled to connect with the talented culinary personality and tastemaker Anna Vocino today. With her extensive experience as a bestselling cookbook author, actor, stand-up comedian, podcast host, and clean-eating expert, and her role as the founder of Eat Happy Kitchen, Anna brings her wealth of experience to the show.In our discussion, we dive into her journey with autoimmunity, exploring the role of nutrition, the effects of trauma, the importance of healthy eating, and how food can support our overall well-being. We cover her no sugar, no grains approach, especially during perimenopause and menopause, discussing insulin resistance and why we need to set healthy boundaries. We also get into the connection between food choices and mood, the harmful effects of the toxic diet culture, disordered eating, and fears of consuming carbohydrates, highlighting the significance of evaluating food labels, food manufacturing practices, and high-quality ingredients. Lastly, we touch on her latest book, Eat Happy Italian. I am confident you will enjoy this conversation with Anna Vocino as much as I did.IN THIS EPISODE YOU WILL LEARN: How her struggle with autoimmune conditions led Anna to shift to a gluten-free lifestyle Anna discusses her recent surgical menopause  How maintaining a healthy diet and lifestyle helps manage the symptoms of menopause The connection between nutrition and mental health Why should we personalize our dietary choices and not feel guilty about enjoying an occasional treat? Why we must read food labels carefully The problem with becoming too rigid about your food choices Anna shares how she creates her food products using only high-quality ingredients  How the recipes Anna creates are adaptable to different dietary restrictions and preferences Ways to navigate the best options in grocery stores and farmer's markets Bio: Anna VocinoAnna Vocino is a comic, culinary tastemaker, clean-eating expert, and founder of the premium natural food company Eat Happy Kitchen. After being diagnosed with celiac disease, she has authored hundreds of gluten-free, low-carb recipes in her bestselling cookbooks Eat Happy, Eat Happy Too, and the upcoming Eat Happy Italian. As a respected voice within the clean-eating community, Anna can deftly transform almost any recipe into a low-carb version of the dish without sacrificing taste.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Anna Vocino On her website  Eat Happy Kitchen Substack newsletter The Fitness Confidential podcast The Bedside Matters podcast

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring!Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs. Due to the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segmented chunks to make them easier to understand.In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transportation of cholesterol and the role of apoptosis, apo-proteins, and apo-lipoproteins, unravel the differences between HDL, LDL, IDL, and VLDL, and explain how to calculate LDLs and triglycerides for assessing metabolic health. Dr. Dayspring also shares his preferences regarding lab values and the indicators that provide information to help him determine the early risk of cardiovascular disease.We get into some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it more understandable.Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series.IN THIS EPISODE YOU WILL LEARN: What are lipids, and why are they important? Dr. Dayspring explains what triglycerides are. How lipids get absorbed and transported throughout the body What lipoproteins are, and how they get classified How cholesterols get calculated The impact of triglycerides on cholesterol levels and cardiovascular health How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk What is the role of HDL particles? How metabolic syndrome impacts cardiovascular health Bio:Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia. He served as an educational director for a nonprofit cardiovascular foundation and until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Thomas Dayspring Twitter (@DrLipid) LinkedIn