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

Today, I am delighted to reconnect with the esteemed Dr. Cate Shanahan, who last joined our podcast for episode 131. She is a New York Times bestselling author and a physician-researcher who synthesizes complex scientific concepts into clear and logical insights to empower her readers to drive positive changes for a better world. Her latest book, Dark Calories, is a must-read for everyone, particularly clinicians. Dr. Shanahan brings a wealth of knowledge to our discussion today. We explore the origins and biochemistry of seed oils, their production, and their detrimental effects on our mitochondria and overall health, diving into the concept of garbage blobs, looking at insulin resistance, stress, and hormones, and explaining why hypoglycemia is not benign. We examine the controversial role of the American Heart Association in cholesterol communication and why the keto diet is not ideal for everyone, and Dr. Shanahan also shares strategies for a seed oil-free lifestyle. I trust you will find this conversation with Dr. Cate Shanahan as enlightening and engaging as I did when recording it.IN THIS EPISODE YOU WILL LEARN: How the unhealthy vegetable oils in food products negatively impact our health Why we must become aware of the presence of unhealthy oils in our food and read ingredient labels to make informed choices How her background in biochemistry and molecular biology helped Dr. Shanahan see that polyunsaturated oils were the problem instead of saturated fats Why vegetable oils are unique when compared with olive and coconut oils Which vegetable oils are the Hateful Eight? How the oxidation process in vegetable oil production creates toxicity in our bodies How insulin resistance affects metabolic health and causes weight gain Tips for differentiating between normal and pathological hunger How stress hormones break down muscle and bone and raise blood sugar levels The importance of reducing carbohydrates gradually to avoid chronic stress and muscular breakdown Why Dr. Shanahan believes that the medical community is corrupt Bio: Cate Shanahan, MD, is a Cornell-trained physician-scientist whose works have inspired entire movements involving bone broth, live-culture ferments, and seed oil-free business empires. Together with NBA legend Gary Vitti, she created the LA Lakers PRO Nutrition program, which has been emulated by elite championship teams worldwide. Dedicated to her field, she runs a telehealth practice, as well as a health-education website, DrCate.com, and lives with her family on a peaceful lake in Florida.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr Cate Shanahan On her website On Facebook Instagram LinkedIn X.com

I am delighted to connect with Dr. Nathan Bryan, an international leader in Molecular Medicine, biochemistry, and nitric oxide today. He was the first ever to describe nitrites and nitrates as indispensable nutrients for cardiovascular health. Having been involved in nitric oxide research for the past 18 years, he has made many seminal discoveries in that area. After hearing Dr. Bryan speak on the podcast of a colleague, I decided to bring him into the Everyday Wellness Community. In today’s discussion, we explore the role of nitric oxide as a signaling molecule crucial for communication within the body and examine how modern lifestyles affect nitric oxide production, looking at how to differentiate between the two nitric oxide pathways and understanding why our lifestyle choices significantly impact that. We discuss the importance of the oral microbiome and symbiosis, the harmful effects of fluoride, proton pump inhibitors, and mouthwash on our health, and cover the symptoms of low nitric oxide production, the impact of modern farming practices on the nutrient quality of our foods, and the differences between organic and conventional crops. Dr. Bryan highlights the importance of gender differences in nitric oxide production, particularly during perimenopause and menopause. We also explore various factors to avoid, the benefits of tongue scraping, the role of hydrochloric acid, and the importance of genetic testing for supporting nitric oxide production, and Dr. Bryan shares his view on how lifestyle choices and nitric oxide supplementation are as crucial as HRT in the aging process. I am confident you will love this conversation with Dr. Nathan Bryan as much as I enjoyed recording it.IN THIS EPISODE YOU WILL LEARN: What nitric oxide is and why it is essential Dr. Bryan explains the process of nitric oxide synthesis in the body. The importance of oral bacteria in nitric oxide production and blood pressure regulation. Why nitrate is essential nitrate in the oral microbiome, and how it impacts the digestive system How fluoride can harm the oral microbiome and lead to nitric oxide deficiency. Why should the use of proton pump inhibitors be avoided? Why nitric oxide, derived from green leafy vegetables, is essential for cardiovascular health  How nitric oxide production decreases with age, particularly in women after menopause The benefits of tongue scraping and why you should not do it with antiseptic mouthwash Lifestyle factors that impact nitric oxide production The benefits of nitric oxide supplements Bio: Dr. Nathan BryanDr. Bryan is a successful CEO, scientist and international leader in molecular medicine and nitric oxide biochemistry. His patented discoveries and inventions that have improved patient care worldwide and are responsible for more than one billion dollars in global product sales.By way of background, Dr. Bryan was recruited in 2006 by Ferid Murad, M.D., Ph.D., 1998 Nobel Laureate in Medicine or Physiology to join faculty at the University of Texas Health Science Center, at Houston after a two-year post-doctoral Kirschstein fellowship at Boston University School of Medicine in the Whitaker Cardiovascular Institute.Since then, he has been dedicated to nitric oxide research and has made many seminal discoveries in the fi eld resulting in dozens of issued US and International patents.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Nathan Bryan  On his website On the N101 website On YouTube, LinkedIn, Instagram, and X The Heartbeat Happy Hour podcast  You will find 100’s of peer-reviewed articles by Dr. Nathan S. Bryan on PubMed. Also, look out for his new book, coming out this fall, called The Secret of Nitric Oxide: Bringing Nitric Oxide to Life.

Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink. In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Dr. Scheller also sheds light on how poor absorption impacts the gut microbiome and causes a leaky gut, offering insightful nutritional strategies to address those concerns. Our conversation also extends to fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.  Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use.IN THIS EPISODE YOU WILL LEARN: How the stigma surrounding alcohol use is changing How does alcohol affect the brain and body? How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption Dr. Scheller shares her personal experience with alcohol  How alcohol consumption in middle-aged women could increase inflammation and oxidative stress How alcohol impacts blood sugar The link between alcohol consumption and male infertility  Some suggestions for navigating a Dry January How alcohol use impacts mental health Overcoming alcohol addiction through self-awareness and wellness Bio: Dr. Brooke Scheller DCN, CNSDr. Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink.After finding freedom from alcohol in 2021, Dr. Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance. Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety. She currently resides in NYC. Follow Dr. Brooke on Instagram @drbrookescheller. Learn more at www.brookescheller.com or www.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 Instagram (@drbrookescheller) Functional Sobriety How to Eat to Change How You Drink

Today, I am delighted to reconnect with Dr. Uma Naidoo, who joined me once before for episode 173.Dr. Naidoo is an awarded and board-certified Harvard nutritional psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first-ever hospital-based nutritional and metabolic psychiatry service in the United States at Massachusetts General Hospital and the Director of Nutritional Psychiatry at the MGH Academy. In our enlightening conversation, Dr. Naidoo talks about her latest book, Calm Your Mind With Food, and we dive into the impact of anxiety during the pandemic. We explore how anxiety influences our susceptibility to metabolic diseases, autoimmunity, and Alzheimer's, and the difference between processed foods and homemade meals. Dr. Naidoo emphasizes the pivotal role of nutrition in mental health, particularly the interplay between the enteric nervous system, the vagus nerve, and brain function. Our discussion also covers the scientific underpinnings of the gut microbiome, the pitfalls of non-nutritive sweeteners and sugars, and the critical roles of neurotransmitters and neuroinflammation. She also elucidates the concept of leptin and its resistance, critiques nutritional trends like the low-fat craze, and clarifies the nuanced impacts of carbohydrates, fiber, and plant-based versus omnivorous diets. I am sure you will find this conversation with Dr. Uma Naidoo as valuable and enjoyable as I did.IN THIS EPISODE YOU WILL LEARN: Some of the mental health and anxiety trends Dr. Naidoo continues to see four years after the pandemic How cooking at home improves your food choices and health The link between gut health and mental wellbeing How older artificial sweeteners, like aspartame, can lead to cravings and weight gain  How stress and poor diet impact brain function How hormones like leptin can cause anxiety and depression The importance of understanding your individual nutritional needs based on your genetics, physiology, and environment Dr. Naidoo advises moderation when consuming fruit and processed foods  Why many individuals struggle to consume enough fiber How to increase your fiber intake The benefits of including whole, unprocessed foods like eggs, avocado, and sourdough bread in your breakfast Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Uma Naidoo On her website Daily Dose Meals OnFacebook Instagram LinkedIn X, and TikTok Previous Episode MentionedEp. 173 – How The Food You Eat Boosts Your Mood & Mental Health (and the Connection Your Gut Health Plays) with Dr. Uma Naidoo

I am delighted to connect with Angelo Keely today, the Co-founder and CEO of Kion. Angelo started Kion in 2017, aspiring to create an unparalleled and healthy work culture within a high-growth consumer products company dedicated to motivating their customers to continue along their journeys to personal health.In our conversation, we explore the advantages of essential amino acids (EAAs), their role in muscle function, how they differ from branched-chain amino acids, and their impact on metabolic processes. We explain the importance of sourcing around essential amino acids, address concerns related to muscle loss, caloric restriction, and fasting, and discuss how EAAs support overall muscle health. Angelo also shares his insights on caffeine, creatine, omega-3s, stress management, and sleep. Stay tuned for today’s informative and engaging conversation with Angelo Keely.IN THIS EPISODE YOU WILL LEARN: What amino acids are and why they are essential for our bodies How essential amino acids differ from non-essential amino acids Why resistance training and consuming nutrient-dense meals are the key to stimulating protein synthesis  The reason branched-chain amino acid supplements are not as effective as EAA supplements Some factors to consider regarding loss of muscle mass in aging individuals How essential amino acids are lighter and more effective for protein synthesis in middle-aged individuals The importance of adequate protein intake when fasting intermittently How hormonal changes during perimenopause can lead to anabolic resistance, making essential amino acids more beneficial for women than men How creatine supports muscle energy, and why it is particularly beneficial for women in perimenopause The benefits of omega-3 supplements Why getting enough sleep is essential sleep for middle-aged women.  Bio: Angelo KeelyAngelo is the co-founder and CEO of Kion, an active lifestyle, supplement, and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions. Visit getkion.com/cynthia to save 20%Personal Highlights Raised in Austin, Texas — parents in the supplement and health food business He was stabbed and nearly beaten to death at 16 years old during a bad LSD trip He has been involved in nutrition, functional fitness, yoga, and meditation for over 20 years He was part of a small rescue party for a bus accident in the foothills of the Indian Himalayas at age 21 while doing advanced yoga study at an ashram Started professional career and lived in France and India for several years Speaks multiple languages Happily married with two kids — always focused on the balance between career and family Aminos were one of the most important supplements mom gave to Angelo as a small child Angelo started Kion in his garage — a classic entrepreneur story  Building Kion is an effort to build the best possible company for everyone it touches —seeking fun, a great life, and integrity in everything we do Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com

I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.  Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more. Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.IN THIS EPISODE YOU WILL LEARN: How breastfeeding can delay menstrual cycles without causing infertility Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors Contraceptive options for younger women The importance of understanding the side effects and implications of long-term oral contraceptives The benefits of green leafy vegetables for fibrocystic breasts Supplements for breast health  The potential drawbacks of mammograms Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia How trauma contributes to the dysregulation of the immune system and autoimmune conditions Supplements for middle-aged women How cold plunges and saunas benefit physical and mental well-being Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Stephanie Estima On Instagram  On her weekly podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived. Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body: A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex Previous Episodes featuring Dr. StephanieEp. 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie EstimaEp. 272 Understanding Women’s Health: Answering Your FAQs featuring Dr. Stephanie Estima

Today, I am thrilled to reconnect with a previous guest, Dr. Mary Claire Haver. Dr. Haver is a board-certified OBGYN, a certified menopause provider, and the founder of Mary Claire Wellness, a private medical practice focusing on women in midlife. Her best-selling book, the Galveston Diet, and her latest New York Times best-seller, The New Menopause, are fabulous resources for middle-aged women.In our discussion today, we dive into various aspects of perimenopause, looking at the associated challenges. We discuss factors accelerating ovarian aging, the role of contraception, mental health shifts, and the often delayed diagnosis of premature ovarian insufficiency. We examine the differences between hormone replacement therapy and oral contraceptives, discussing the importance of advocacy for women's health and the benefits of vaginal estrogen. We explore the disparity in federal funding for women's health research, the impact of the Women's Health Initiative, body composition changes, the estrabolome, the 30 Plant Challenge, and the advantages of HRT. Dr. Haver also talks about her preferred supplements. I'm sure you will find this conversation a valuable resource that you will likely revisit several times.IN THIS EPISODE YOU WILL LEARN: Why perimenopause is so fraught with chaos Some of the factors that hasten ovarian aging How perimenopause causes significant changes in neurotransmitters, leading to cognitive changes The differences between HRT and oral contraceptives How estrogen loss during menopause affects vaginal tissue The benefits of vaginal estrogen for symptoms of menopause  How women's health research funding prioritizes reproduction over menopause and perimenopause How HRT can help with fat loss and muscle mass in postmenopausal women The emergence of eating-disordered behaviors in menopausal women Some of the lesser-known symptoms of menopause and ways to overcome them How HRT could impact the longevity and cognitive health of women Bio: Dr Mary Claire HaverDr. Mary Claire Haver is a board-certified OB-GYN who has devoted her adult life to women's health. When she began to experience the changes of menopause and mid-life weight gain, she created her online program, The Galveston Diet, which currently has over 80,000 students. The Galveston Diet is the first and only nutrition program in the world created by a female OB-GYN, designed for women in menopause.As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition. In 2021, Dr. Haver opened Mary Claire Wellness; the clinic was born out of repeated requests from the Galveston Diet students and Dr. Haver's social media followers for personal guidance. Dr. Haver lives with her husband and two daughters in Galveston, Texas. She is the author of The Galveston Diet (Rodale; January 10th, 2023).Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Mary Claire Haver On the Mary Claire Wellness website Instagram TikTok Facebook YouTube Books MentionedDr. Haver’s books, The Galveston Diet and The New Menopause The Menopause Brain and the XX Brain by Lisa MosconiPrevious Episode MentionedEp. 308 Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause and Inflammation

Today, we have AMA number 9. This episode is particularly significant to me as I discuss the recent fall and rapid decline of my father, which I believe could have been prevented. My father was a thin and reasonably healthy man who became increasingly sedentary later in life. He grew weaker and became frailer, and a series of falls resulted in multiple brain bleeds. Despite hospitalization, he ultimately chose comfort care and passed away. By sharing his story, I hope to inspire others to prioritize physical activity, proper nutrition, and strength training to prevent similar outcomes. Your responses and thoughtful questions are deeply appreciated. Stay tuned for today’s AMA, focusing on preventing sarcopenia in older adults.IN THIS EPISODE YOU WILL LEARN: What are the hallmarks of sarcopenia? Why strength training is crucial for preventing and managing sarcopenia How stabilizing estrogen and progesterone with HRT can help mitigate muscle catabolism and bone density loss in post-menopausal women. Why an adequate protein intake is essential for preventing sarcopenia How creatine can help to help improve muscle mass in older adults How to improve muscle mass through increased repetitions with lighter weights   The benefits of hydration and electrolytes for easing joint pain and muscle recovery in post-menopausal women How encouraging your older relatives to improve their nutrition and find enjoyable physical activities can help them prevent muscle loss. Why working with trainers experienced in middle-aged and older adult fitness is recommended to ensure safe and effective exercise routines. How nutritional supplements can help prevent muscle loss Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com ResourcesInternational Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and ManagementConsensus guidelines for sarcopenia prevention, diagnosis, and management in Australia and New ZealandSarcopenia definition, diagnosis, and treatment: consensus is growing Weighted Vests on AmazonBeam Dream Sleep Powder (use code CYNTHIA for 20% off)LMNT Electrolytes

I am honored to connect with Esther Blum today! She is the bestselling author of "Cavewomen Don’t Get Fat," "Eat, Drink, and Be Gorgeous," and most recently, "See Ya Later, Ovulator!". Esther currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles. Today we speak about medical gaslighting, how weight gain does not have to be a part of aging, andropause and menopause, and the Women’s Health Initiative. We dive into physical changes and significant symptoms during perimenopause and menopause, the role of the pelvic floor, deciphering what the dreaded “menopot” is, what does not work, and advocacy in terms of testing and hormones. We also address constipation, weight loss resistance, and how our tolerance for alcohol changes as we age, especially when using bioidenticals or hormone replacement therapy. IN THIS EPISODE YOU WILL LEARN: How women can redefine their experience and continue having an active sex life after menopause. How to surrender, lean in, and take the pressure off yourself while going through perimenopause and menopause. Why is there so much misinformation and medical gaslighting in our society? Why Esther wrote See Ya Later, Ovulator! Some common symptoms of perimenopause. Risks women may face after a hysterectomy. Changes that happen in the vaginal canal and pelvic floor during menopause. The significant and profound impact of the decline of sex hormones. How to avoid weight gain in menopause. What can menopausal women do to prevent fatty liver and digestive problems? Lab tests women should be asking their health providers for. Why should perimenopausal women avoid alcohol?  Some simple ways to address constipation. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Esther BlumOn her websiteOn Facebook, Instagram, LinkedInGet your free copy of Esther’s Happy Hormone CocktailEsther’s BooksEsther’s book, See Ya Later, Ovulator!, by Esther BlumCavewomen Don’t Get Fat, by Esther BlumEat, Drink, and Be Happy, by Esther Blum

Today, I am honored to connect with Dr. Sean O'Mara, the leading global health and performance-optimizing physician. Dr. O'Mara is a former ER physician and attorney. He works with business executives, professional performers, and athletes, and he has also had the chance to collaborate with multiple United States presidents, Secretaries of State, senior government officials, and high-level foreign dignitaries. In our discussion today, we address the dangers of visceral fat and the general lack of awareness of it, particularly among healthcare professionals. We cover various types of fat, the influence of Big Pharma, and the impact of menopause on disease susceptibility. We dive into health optimization, sarcopenia, sarcopenic obesity, frailty, adiponectin, and MRIs for assessing visceral fat, and Dr. O'Mara offers valuable insights on muscle tissue differences, lifestyle factors, epigenetics, and the most effective exercises, discussing his advocacy for intermittent fasting, the importance of clinical labs, and the specific supplements for managing visceral fat. He also shares his thoughts on alcohol and caffeine. This engaging and informative episode with Dr. Sean O’Mara features numerous slides and MRI images. So, I recommended viewing it on YouTube.IN THIS EPISODE YOU WILL LEARN: Why visceral fat is a significant contributor to chronic disease How visceral fat invades muscles, leading to the loss of spinal erectness Why superficial subcutaneous fat is essential for health The impact of visceral fat on muscle mass and bone density in older adults How lifestyle choices impact metabolic health The benefits of fermented foods and extended fasting for optimal health Why Dr. O’Mara believes that modern humans are less intelligent than our ancestors How fasting helps to cleanse the body and reverse disease How distance running and cycling can impact the body negatively, and the benefits of sprinting Why Dr O’Mara recommends avoiding alcohol Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Sean O'Mara On his website Instagram YouTube TikTok LinkedIn Join Dr. O’Mara’s online community (www.drseanomara.podia.com)  Recommended PodcastWhat Alcohol Does to Your Body, Brain & Health, from Andrew Huberman