Everyday Wellness with Cynthia Thurlow ™

I am delighted to have my friend, colleague, and mentor, JJ Virgin, joining me on the podcast again today! She last appeared in Episode 112, back in August 2020.  JJ is a thriving and influential health and wellness expert. She is a multiple New York Times best-selling author and triple board-certified nutrition expert who earned a place in the Fitness Hall of Fame.In our conversation today, we debunk some common misconceptions around weight loss, discussing the role of muscle and examining the importance of macro management- particularly in the context of perimenopause and menopause. We explore the art of aging powerfully and share some great hacks for navigating middle age, including our favorite supplements, like creatine monohydrate. We also look into the value of doing flexibility work like Pilates and yoga, the latest research on grip strength and its implications for overall strength, and the impact of chronic stress, and we share some effective strategies for tackling cellulite.Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Where have we gone wrong with weight loss? The optimal amount of strength training for perimenopausal and menopausal women  How changing your macros in middle age is the key to mastering your metabolism, maintaining muscle, and maintaining insulin sensitivity Three things that must happen for you to age powerfully Why is it best to eat the protein in a meal first? Foods that positively impact the metabolism The benefits of taking a creatine monohydrate supplement How Pilates and yoga help with flexibility, strength, and muscle-building  How grip strength correlates with overall strength The importance of thinking strategically about how we move as we get older How to counter the effects of stress and chronic cortisol elevation during perimenopause and menopause How to deal with cellulite Connect with Cynthia Thurlow Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with JJ Virgin website   The Well Beyond Forty podcast Protein Calculator   Previous Episode MentionedEp. 112 – Your Body Is Not A Bank Account – with JJ Virgin

I am delighted to welcome all my listeners to AMA number five! You have flooded me with a myriad of questions once again, and as promised, we will be focusing on supplements today. I aim to keep the AMAs between 35 and 40 minutes long to make them a quick listen that is easy to digest. However, looking ahead into 2024, we might consider extending the sessions if your questions lead us in that direction.I have tried to paraphrase your questions wherever I could and will do my best to answer as many as possible in this episode. Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: How will BCAAs and essential amino acids benefit a 56-year-old woman with Hashimoto's? Why I recommend essential amino acids over branched chain amino acids for muscle protein synthesis and overall health Why do we need to consume much more protein as we age? What are the benefits of Berberine? Why I recommend focusing on nutrition, physical activity, sleep, and stress management for optimal health during menopause The benefits of creatine supplementation for enhanced exercise performance and overall health The benefits of creatine for muscle gain and sleep improvement I address concerns about using creatine in hot food Is there an affordable alternative to myoinositol that offers the same concentrated benefits?  Will a myoinositol supplement lower testosterone levels? Will myoinositol help a child manage mood swings and sugar intake? Some of the potential benefits of the Mitopure Urolithin A supplement The most important nutrition and supplements for supporting aging women Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Dr. Roseann’s websiteMy YouTube video: Stop Wasting Your Money on These Supplements 

I am honored to have Dr. Jenn Simmons joining me on the podcast today! She is a top breast cancer surgeon who made a pivotal shift in her practice after developing an illness that led her into the functional medicine world. She has since become a beacon of hope as the doctor with the answer to breast cancer in helping her patients reclaim their health.In our discussion, Dr. Jenn shares her background, and we dive into breast physiology and the role of hormones, dispelling the myth that estrogen causes breast cancer. We explore the latest advancements in breast cancer screening, including some new screening tools Dr. Jenn employs in her practice. Our conversation also encompasses risk factors, diagnostic approaches for women, and lifestyle-related choices that can play a role in either preventing breast cancer or helping women heal from it. I have incorporated many of your questions into our discussion, including information about alcohol consumption, whether or not breast implant illness is a real issue, and how Dr. Jenn helps her patients heal from it. Dr. Jenn possesses deep wisdom, and her insights are bound to enhance your understanding of breast cancer.IN THIS EPISODE YOU WILL LEARN: Why Dr. Jenn made it her mission to save and empower women Dr. Jenn dives into breast physiology and all the changes that breasts go through in a lifetime Why estrogen does not cause breast cancer How can we be proactive in protecting ourselves from breast cancer? Lifestyle choices that are essential for our health How QT Imaging will soon replace mammograms Some of the risk factors for breast cancer Small changes you can make to avoid breast cancer Why Dr. Jenn routinely looks at gut health first and always insists that her patients remove all grains, including gluten-free varieties, from their diet  Why is there no safe amount of alcohol for all women? Is breast implant illness a real issue? Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Want more of Dr. Jenn? You can catch her on her podcast, KEEPING ABREAST with Dr. Jenn here (new episodes drop every Monday!):https://www.buzzsprout.com/2184587If you have general questions about breast health or screening, we recommend joining our free Facebook group, Keeping Abreast with Dr. Jenn. You can join here:https://www.facebook.com/groups/keepingabreastwdrjenn/You can find Dr. Jenn’s book, The Smart Person’s Guide to Breast Cancer, here: https://realhealthmd.kartra.com/page/SmartPersonsGuidetoBreastCancerTo get your free copy of The Breast Owner's Guide to Health, visit:https://realhealthmd.kartra.com/page/BreastOwnersGuideIf you are looking to learn more about working privately with Dr. Jenn, please use this link to set up a call with a member of the team: https://calendly.com/stephanie-1031/time-to-talk

I am honored to have Samantha Harris joining me today! Samantha is a best-selling author and prominent figure in the television world, having graced our screens as an Emmy Award-winning TV host. At age forty, her life took a shocking and unexpected turn when she received a breast cancer diagnosis, moving her far beyond the glamor of the entertainment industry.In our conversation today, Samantha shares her remarkable story, explaining how her persistence and intuition guided her toward identifying and understanding ductal carcinoma. We discuss the value of seeking second and third opinions and why you should trust your intuition when navigating medical decisions. Samantha also sheds light on the critical role of raising awareness and empowering individuals in their healthcare journeys, and we examine the risk factors associated with breast cancer, looking at lifestyle choices and how they affect our health and well-being.Samantha is a wellspring of hope and inspiration! I trust you will find my conversation with her as captivating and enlightening as I did while recording it!IN THIS EPISODE YOU WILL LEARN: How Samantha made the leap into entertainment journalism Samantha dives into her journey to health after receiving a breast cancer diagnosis How her persistence allowed her to receive an earlier diagnosis   How she learned to listen to her inner voice Why is it important to get second and third opinions on treatment options? What prompted Samantha to change her personal care products and makeup? Nutritional changes Samantha made that impacted her health the most The importance of taking things one step at a time to avoid becoming overwhelmed when making changes How her exercise routine has changed over the last eight years Why is it essential to keep your body flexible? The three pillars that helped Samantha get through her illness Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteSubmit your questions to support@cynthiathurlow.comConnect with Samantha HarrisOn her websiteOn Facebook and Instagram (@SamanthaHarrisTV)

I am honored to connect with Dr. Deanna Minich today! She is a pioneer in the realm of optimum nutrition, a nutrition scientist, international lecturer, educator, and author with an impressive background amassed over two decades in academia and the food and dietary supplement industry.With six consumer books to her name, Dr. Minich has been a beacon of insight and guidance on my social media horizon. Her dedication to bio-individuality and her holistic approach have made her a prominent figure in her field and a source of inspiration for many, including me.In today’s discussion, Dr. Minich and I dive into the intricate world of nutrition science. We delve into topics such as the unique dietary needs of women, the impact of organic foods on reproductive health, and the critical role of an anti-inflammatory diet during perimenopause and menopause. Dr. Minich emphasizes the principle of bio-individuality, pointing out that each person's nutritional needs are as unique as their DNA. We also discuss the transformative power of quantum healing and its potential to bring about profound changes in one's health.Among other topics, we explore the importance of supporting circadian biology and shed light on the language of aging. Discussions on melatonin as a chronobiotic agent, distinctions between naturally-sourced and lab-created melatonin, and the crucial role of detoxification in our well-being are also included.I am thrilled to share this enlightening conversation with you today. I am confident you'll find it as captivating and informative as I did when recording it!IN THIS EPISODE YOU WILL LEARN: The unique nutritional needs women have at different stages of life, highlighting the significance of optimum nutrition The importance of consuming phytonutrients How compounds found in fruits and vegetables of various colors benefit reproductive health Specific strategies women should adopt during the middle-age stage of their life and beyond The influence of circadian rhythms on women throughout their lives The importance of being your own best advocate during menopause The distinction between plant-based melatonin and its lab-created counterpart Methods to support your body to ensure proper methylation Why sleep should be viewed as a form of detoxification. An introduction to quantum healing and its transformative effects on people's lives Bio:Dr. Deanna Minich is a nutrition scientist, international lecturer, educator, and author with over twenty years of experience in academia and the food and dietary supplement industries, currently serving as Chief Science Officer at Symphony Natural Health. She has been active as a functional medicine clinician in clinical trials and her own practice (Food & Spirit™). She is the author of six consumer books on wellness topics, four book chapters, and over fifty scientific publications. Her academic background is in nutrition science, including a Master of Science (M.S.) degree in Human Nutrition and Dietetics from the University of Illinois at Chicago (1995) and a Doctorate (Ph.D.) in Medical Sciences from the University of Groningen in the Netherlands (1999). She has served on the Nutrition Advisory Board for The Institute of Functional Medicine and on the Board of Directors for the American Nutrition Association. Currently, she teaches for the Institute for Functional Medicine, the University of Western States, the Institute for Integrative Nutrition, and the Institute for Brain Potential. Through her talks, workshops, groups, and in-person retreats, she helps people practically and artfully transform their lives through nutrition and lifestyle. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Deanna Minich Or on her website Facebook Instagram

I am delighted to reconnect with Dr. Gabrielle Lyon today! She is a dear friend and a physician whose work has profoundly impacted my own work, particularly during the past few years. She previously appeared on the podcast in episode 95 about three years ago.  Dr. Gabrielle Lyon is a highly respected functional medicine provider, the founder of the Institute for Muscle-centric Medicine, a nationally recognized speaker and media contributor, and the author of the book Forever Strong. In our conversation, we dive into areas where confusion often clouds our understanding of protein intake. We explore the distinctions between commodities and consumer packaged goods and the impact of sarcopenia and other muscle-related changes that affect women during perimenopause and menopause. Our discussion also goes into the hallmarks of aging, uncovers the critical importance of a specific protein threshold to initiate muscle protein synthesis, and examines the role of food matrices and Leucine thresholds, misconceptions surrounding carbohydrates, and the most effective methods for tracking muscle mass. Additionally, we explore the connections between poor metabolic health and cognitive decline, making this conversation exceptionally relevant and informative. I wholeheartedly recommend Dr. Lyon's forthcoming book coming out in early October. Her work has played a significant role in shaping my personal and professional life and had a profound impact on many of my female patients and clients. I am confident that you will find today’s show with Dr. Gabrielle Lyon as enlightening and valuable as I do.IN THIS EPISODE YOU WILL LEARN: Where did the confusion around the proper intake of protein originate? Physiological changes that occur in women as they age How hormonal changes during midlife lead to muscle loss and insulin resistance, which can contribute to aging What is insulin resistance? How unhealthy skeletal muscle leads to low energy efficiency and metabolic implications. The importance of protein for women's health How carbohydrates impact our metabolic health The impact of intermittent fasting on muscle health What is skeletal muscle and how does it affect our health?   The interconnectedness between skeletal muscle, obesity, and cognitive decline The benefits of D3 Creatine supplementation  Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect With Dr. Gabrielle Lyon Check out her website  Connect on Facebook, Instagram, and Twitter Her podcast, the Dr. Gabrielle Lyon Show Order her book, Forever Strong, on Amazon or her website Episode 95 – Why Muscle Is The Organ Of Longevity – with Dr. Gabrielle Lyon

Today, I have the honor of connecting with Dr. Darren Candow, a distinguished professor and internationally renowned researcher on creatine monohydrate, nutrition, and physical activity. With an impressive portfolio boasting 87 peer-reviewed publications in prestigious journals, Dr. Candow is an absolute delight to converse with. Our extensive discussion delves into many fascinating topics, including the role of creatine monohydrate in bone health, the influence of estrogen, anabolic processes, and the synergy of exercise with creatine. We explore groundbreaking research on the evolution of sarcopenia, dissect outdated recommendations for protein intake, and uncover the connection between creatine utilization and brain health, particularly in traumatic brain injuries, sleep deprivation, jetlag, and mood disorders. In addition, we navigate the intricacies of creatine dosing and venture into the impact of creatine on anaerobic strength training, fat loss, cardiovascular health, and endurance exercise while also exploring its potential as an anti-inflammatory and anti-muscle catabolism agent.The overwhelming influx of questions we received prompted a gracious offer from Dr. Candow to join me sometime soon for an AMA dedicated specifically to creatine. From the date this podcast airs on October 4th until October 11th, we are delighted to offer a special treat of a discount code on creatine. You will not want to miss out on this fantastic opportunity to enhance your journey toward better health and performance!I trust you will enjoy today's conversation with Dr. Candow as much as I did!IN THIS EPISODE YOU WILL LEARN: The benefits of creatine for bone health in perimenopausal and menopausal women.  Dr. Candow highlights the importance of exercise for postmenopausal women while using creatine supplements Is creatine supplementation without any exercise beneficial to bone health? How sarcopenia progression impacts muscle strength and bone health The impact of creatine on brain health  The potential cognitive benefits of creatine supplementation Concussion research and creatine dosage How creatine supplementation affects the body Dr. Candow discusses the research results on creatine for concussion in children How to take creatine to enhance absorption and reduce side effects  How creatine impacts fat loss and muscle gain Bio:Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers. Connect with Cynthia Thurlow Follow on Twitter (now X) Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Darren Candow On Instagram On Twitter (now X) University of Regina Use the code CREATINE 15 for a 15% discount on creatine monohydrate between October 4th and 11th

I am honored to connect with Dr. Bill Rawls today! He is a distinguished figure in the healthcare field, having departed from conventional allopathic medicine to illuminate the profound potential of herbs in revitalizing health through the principles of cellular healing and regeneration. With a foundation in classical obstetrics and gynecology and backed by scientific research, Dr. Rawls joins me today to furnish us with his actionable recommendations for optimal health and well-being. In our conversation, Dr. Rawls dives into his background and explains the inherent limitations of the traditional allopathic model that has guided modern medicine for generations. We explore questions surrounding the alarming state of health in our society and examine the factors contributing to disease. We navigate the landscape of cellular biology, shining a light on the role of mitochondria and the impact of diet, environmental toxins, stress, and microbial pressures on our well-being. Dr. Rawls also unveils the distinctions that set herbs apart from pharmaceutical agents, and we journey through the realm of phytochemicals, the spectrum of herbal safety, and the health concerns around perimenopause, menopause, bone health, and sleep. Dr. Rawls is a source of profound wisdom in the world of health and wellness, and his invaluable insights promise to empower us on the path to a healthier and more vibrant existence!IN THIS EPISODE YOU WILL LEARN: Why Dr. Rawls chose to go into obstetrics and gynecology What prompted Dr. Rawls to redirect the focus of his work? How Dr. Rawls has spent the past decade and a half figuring out what herbs were doing and what chronic illness is The differences between acute medicine and functional medicine How mitochondrial power and illness are intertwined How stress factors impact cellular health How does the safety and efficacy of a particular herb get determined? What is an adaptogen?  The value of taking herbs for essential hypertension The importance of bone health for women The impact of sleep pressure on sleep The importance of restoring natural sleep cycles Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteSubmit your questions to support@cynthiathurlow.comConnect with Dr. Bill RawlsOn his website Dr. Rawls at https://rawlsmd.comDr. Rawls's book, The Cellular Wellness Solution

I have the honor of connecting with Dr. Kelly Casperson today! She is a urologist with an unwavering commitment to empowering women to embrace their love lives to the fullest! As the host of the enlightening You Are Not Broken podcast and the author of the equally insightful book bearing the same title, she has become a beacon of knowledge and inspiration in the world of human intimacy and sexual wellness. In our discussion today, we delve into the world of sexuality. We dissect the influence of Hollywood on the woeful lack of education around sexual intimacy, explore the role of parenting, the absence of comprehensive sex education in our schools, and the consequential impact on how society perceives female physiology. Dr. Kelly sheds light on the alarming lack of sexual education in medical school curricula, the intricate interplay of hormones, and the significance of hormone replacement therapy. Our dialogue also extends to the distinctions between oral contraceptives and hormone replacement therapy and the transformative potential of bridging behavioral gaps in the bedroom for enhanced lovemaking. Dr. Kelly also sheds light on the changes occurring in the genital urinary system with age and prompts us to rethink our approach to sexual health.This show has been one of the most captivating podcasts I have ever had the pleasure of hosting! Dr. Kelly Casperson emerges as an invaluable resource in human intimacy, offering a treasure trove of wisdom and insight through her podcast and illuminating TEDx talk.IN THIS EPISODE YOU WILL LEARN: The poor state of sex education in the world today Why must parents step in and educate their children on sex and sexuality? The power of being a urologist versus being someone who cares for women How things are improving  Why teenagers need to be direct and clear about consent How you can use Hollywood films as a backdrop in conversations to call out the inequalities in society Why is the pleasure aspect of sexuality seldom spoken about? Hormone replacement therapy for women Hormone replacement therapy for men The importance of finding a connection and taking time for arousal in a relationship Reframing the heteronormative theory of low desire  Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteSubmit your questions to support@cynthiathurlow.comConnect with Dr. Kelly CaspersonOn her websiteTEDx talk: Why We Need Adult Sex EdPodcast: You Are Not Broken Book: You Are Not Broken- Stop “Should-ing” All Over Your Sex Life

I am thrilled to welcome you to another engaging episode of the AMA series! Today, I dive into a diverse array of topics and address the questions that have emerged time and time again. As always, the sheer abundance of questions from all of you has made the selection process a delightful challenge! For this show, I decided to address those questions sent in by many different people. Join me as I embark on an expedition through the most commonly asked questions, focusing on those recurring questions that have consistently caught your interest and shedding light on the subjects that have piqued the curiosity of a great many of you.Sorting through the multitude of questions you submitted was an enjoyable endeavor, and I am delighted to address all the inquiries that resonated with so many of you today! IN THIS EPISODE YOU WILL LEARN: What is melasma?  Is a continuous glucose monitor recommended?  My recommendations for lowering LDL How to know if you are metabolically healthy or flexible What causes recurrent urinary tract infections? What I recommend as a preventative measure for recurrent urinary tract infections What can high sugar levels in the morning indicate? How to find a recommended functional integrative medicine doctor in your area The books I am currently reading How do I plan for success? Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteSubmit your questions to support@cynthiathurlow.comFind a recommended functional integrative medicine doctor in your area through the Institute for Functional Medicine  Books mentioned: The Dorito effect by Mark Schatzker Hooked by Michael Moss The Tiger Protocol by Dr. Akil Akil PalanisamyToxic Superfoods by Sally K. Norton Next Level Metabolism by Dr. Jade Teta