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, and Facebook Previous Episode MentionedEp. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson

I am thrilled to have my dear friend and colleague, Shana Hussin, joining me on the podcast today. Shana is a registered dietitian and host of the Fast to Heal podcast, where she passionately pursues her mission to empower women in reversing obesity, diabetes, PCOS, and fatty liver. In our discussion today, we dive into the main contributors to poor metabolic health, also looking at other factors that may have roles to play. We identify signs of compromised blood glucose metabolism, discuss satiety, and explore ways of reversing insulin resistance and diabetes. Shana also shares her insights on labs to monitor and offers valuable strategies for addressing sleep and constipation issues. Join us as we navigate several health topics, all aimed at fostering a healthier and more vibrant lifestyle.IN THIS EPISODE YOU WILL LEARN: How Shana stepped back and re-evaluated her approach after her son got sick How Shana’s experience with intermittent fasting and whole foods led her to a renewed understanding of why people are unhealthy  How the culture of ultra-processed foods with artificial sweeteners and unhealthy fats started coming into play in the 1970s Why your genetics are not your destiny Why should seed oils be avoided? How sugar is an addictive substance that could lead to insulin resistance and metabolic dysfunction What are the symptoms of insulin resistance? The benefits of intermittent fasting Why women must support their metabolic health during perimenopause and menopause Some natural remedies for improving sleep quality  Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Shana Hussin On her website Instagram

I am thrilled to finally have the privilege of connecting with Dr. Jonny Bowden today! He is a board-certified nutritionist and the author of many books, including The Great Cholesterol Myth, my favorite one, co-authored with cardiologist Dr. Stephen Sinatra.In our conversation, Dr. Bowen and I dive into the anti-propaganda and flawed foundations that permeate the health and wellness space. We discuss the role of politics, economics, medicine, and commerce in shaping our health narratives and shed light on the misinformation, deception, and cognitive dissonance surrounding cholesterol. We explain how cholesterol works mechanistically in the body, explore why so much cognitive dissonance prevails within that space, and scrutinize the inadequacies of conventional lipid tests and the shift in focus to fat instead of sugar and insulin resistance, also looking into the metabolic plague of the 21st century, from insulin resistance to healthy and unhealthy metabolisms, to various types of fats. Additionally, we explain how statins work and share some side effects, and Dr. Bowden discloses the supplements he deems vital for a healthy life. IN THIS EPISODE YOU WILL LEARN: Debunking some of the myths surrounding cholesterol  How statins get overprescribed The lesser-disclosed side effects of statins How our understanding of cholesterol has been corrupted The history behind low-fat diets The truth about cholesterol How the fear of fat has negatively impacted people’s health The cognitive dissonance caused by the belief that fat and cholesterol cause heart disease The importance of advanced lipid panels for heart health assessments How insulin resistance underlies every chronic disease, including high cholesterol Dr. Bowden discusses his recommended supplements  Bio:Dr. Jonny Bowden is a board-certified nutritionist, and the best-selling author of 15 books including "The 150 Healthiest Foods On Earth", "Living Low Carb", "Smart Fat", and the controversial best-seller (with cardiologist Dr. Steven Sinatra), "the Great Cholesterol Myth". He is a frequent guest on podcasts, has contributed to articles in over 50 major publications, and has appeared on every major television network His favorite subject to talk about is healthy aging. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Jonny Bowden On his website On Facebook On Instagram and Twitter (@jonnybowden) Book MentionedThe Great Cholesterol Myth by Jonny Bowden and Stephen T. Sinatra

I have the privilege of connecting with a friend and colleague today! Sam Horn is the Founder and CEO of the Intrigue Agency and the Tongue Fu! Training Institute. She is a communication strategist who helps people craft and convey unique presentations, pitches, books, businesses, and brands to drive positive change and permanently scale their impact. In addition to being a sought-after keynote speaker and organizational trainer, she is also a respected personal friend and mentor.In today's discussion, we dive into why we, as a culture, are so averse to conflict. We get into the implications of talking on eggshells and losing our voice and discuss the crucial role of pattern interruption and the art of addressing teasing, taunting, and bullying, both online and offline. We also explore ways to deal with complainers and people pleasers, we examine the transformative power of language, and Sam explains how to gracefully handle requests for free advice.IN THIS EPISODE YOU WILL LEARN: Why many of us have been finding it harder to express our opinions after all that has happened in the last three years Common reactions that make difficult situations even worse An effective strategy for handling situations where someone deliberately tries to trigger or manipulate you or make you feel guilty How to how to interrupt harmful behavior patterns and become a force for good  How to reframe your perspective and promote empathy Which words should be used and which are best avoided to help children learn and grow? The importance of shifting focus from blaming to finding solutions Ways to address persistent complainers in a customer service-oriented world How to communicate effectively and resolve conflict  How to handle requests for free advice Bio:Sam Horn is a multifaceted professional, serving as the CEO of the Intrigue Agency, a consultancy specializing in positioning and messaging for TEDx talks, keynotes, funding pitches, and unique brands. Additionally, she leads the Tongue Fu! Training Institute, which focuses on communication skills to foster respect in various aspects of life.As the author of 10 books, including bestsellers like "Got Your Attention?" and "Take the Bully by the Horns," Sam has received acclaim for her work. Her latest book, "Talking on Eggshells," has garnered praise from notable figures and media outlets, with endorsements from Marie Forleo, Jack Canfield, and a glowing review from Publishers Weekly.Sam's impact extends globally, having spoken to over half a million people worldwide and delivering talks for prestigious clients such as Boeing, Intel, and National Geographic. Her books, published in 17 languages, reflect her international influence, with speaking engagements in various countries, including China, Germany, and Japan.Notably, Sam's expertise goes beyond writing and speaking; she served as the Pitch Coach for Springboard Enterprises, contributing to entrepreneurs generating a substantial $27.8 billion in funding. She's been sought after by TED FELLOWS and Richard Branson's NEW NOW Leaders for her insights into crafting compelling pitches.Sam's reach also extends to online platforms, with her LinkedIn Learning course utilized by organizations like Amazon and KPMG for communication, customer service, and leadership training. Her diverse contributions include co-founding the Business Book Festival and serving as the Emcee and Executive Director of the Maui Writers Conference for 17 years.Recognized by Sheri Salata, former Executive Producer of The Oprah Winfrey Show, as "one of the bright lights and most accessible wisdom-sharers in our culture today," Sam Horn's impact spans industries, continents, and various facets of professional and personal development.Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Sam Horn website LinkedIn

Today, I am delighted to reconnect with my friend and colleague, Dr. Anna Cabeca. She was with me before on episodes 94 and 202.Dr. Cabeca is a triple board-certified physician in gynecology, integrative medicine, anti-aging, and regenerative medicine. She is also an authority on functional medicine, sexual health, and bioidentical hormone replacement therapy.In our conversation today, we dive into women's health care. We explore the impact of COVID and COVID vaccines on ovarian health, methods for measuring ovarian health and supporting fertility, the significance of oxytocin, the role of oral contraceptives, and navigating perimenopause and menopause. Our discussion also extends to alternative hormone replacement therapies, using pellets and bioidenticals for hormone replacement, the benefits of hormone holidays, pregnenolone use, and detox support. You are sure to gain from the insights and expert information Dr. Cabeca shares with us today.IN THIS EPISODE YOU WILL LEARN: How COVID and COVID injections have impacted women’s health Improving ovarian function and fertility through detoxification and lifestyle changes The role of oxytocin in fertility and regulating hormonal balance The negative impact oral contraceptives have on cardiovascular and breast health Dr. Cabeca recommends a simple, pain-free, and non-hormonal IUD for birth control  Dr. Cabeca and I share our opinions on using pellets for hormone replacement therapy The potential risks of high-dose hormone replacement therapy Why is it important to give your body a hormone holiday? Why is it essential to use only natural and clean skincare and dental health products and avoid everyday products containing heavy metals? How mold toxicity affects the body Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Anna Cabeca On her website On social media: @the girlfriend doctor Previous Episodes Featuring Dr. CabecaEp. 94 – Reclaim Your Vibrancy, Sexuality, Health and Happiness! – with Dr. Anna CabecaEp. 202 – Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor

I am delighted to have the privilege of reconnecting with Dr. Ben Bikman today. (He was with me previously on episodes 114 and 168.) Dr. Bikman has a Ph.D. in Bio-energetics and also served as a postdoctoral fellow at the Duke-National University of Singapore, specializing in metabolic diseases. His current professional focus, as a scientist and Associate Professor at Brigham Young University, is on understanding the effects of elevated insulin, obesity regulation, diabetes management, the relevance of ketones, and the workings of mitochondrial function. He is also the author of a book I love and often recommend called Why We Get Sick. In today’s conversation, Dr. Bikman and I delve into a wide range of topics, including age-related changes in fat cells, gender-specific differences, the contrasting dynamics of hyperplasic and hypertrophic fat cells, and the impact of hormone replacement therapy and a metabolic buffer. We explore the changes in insulin sensitivity occurring during perimenopause and menopause and discuss the role of muscle, explaining how it can utilize either carbohydrates or fat for fuel. We also highlight the importance of strength training, discuss the impact of GLP-1 agonists- focusing specifically on Wegovy, and get into the effects of lifestyle factors like sleep and stress, the repercussions of endocrine-mimicking chemicals, and the significant impact of statin use with its associated diabetes risk. Lastly, we dive into the complex question of what poses more of a threat to our health- seed oils, high-fructose corn syrup, refined starches, or sugars? IN THIS EPISODE YOU WILL LEARN: How our fat cells change with age  How lifestyle factors impact insulin sensitivity The hormonal changes that occur during perimenopause and menopause Why it makes sense for women to have more fat cells than men The importance of resistance training for building muscle Risks associated with relying on GLP-1 agonists for weight loss How immobility activates inflammatory pathways in muscles, leading to insulin resistance How stress and poor sleep impact insulin resistance Why is it essential to avoid high-carbohydrate or high-fat foods before bedtime? How alcohol, plastics, and pesticides impact insulin resistance and fat cell biology The potential risks of statin use How seed oils, refined starches, and refined sugars contribute to health problems Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Ben Bikman On his website On social media: @benbikmanphd Previous Episodes Featuring Dr. Ben BikmanEp. 114 – Why Obesity Matters When It Comes to Coronavirus – with Dr. Benjamin BikmanEp. 168 – What To Do About Insulin Resistance Disorders (and the Role that Digestion Plays) with Dr. Benjamin Bikman

Today, I have the privilege of connecting with Dr. Becky Campbell. She is a board-certified doctor of natural medicine, the founder of Dr. Becky Campbell.com, co-host of the Health Babes Podcast, and author of The 4-Phase Histamine Reset. Dr. Becky is a true expert in her field. In our conversation today, we look at many changes that occur with women in perimenopause and menopause, rendering them vulnerable to histamine sensitivity. We explore histamine, explaining what it is and where the histamine receptors are in the body, and get into the influence of genetic mutations on sleep. We look into anxiety and migraines, touching on the risk factors associated with histamine intolerances and how estrogen plays a role in exacerbating those issues. We also highlight the foods with the highest histamine content. Additionally, Dr. Becky enlightens us on how to test for histamine intolerance, and we offer some valuable advice on maintaining a sane, balanced, and vibrant life.I hope you enjoy today’s insightful discussion with Dr. Becky Campbell! I know you will learn a lot from it!IN THIS EPISODE YOU WILL LEARN: Why women in perimenopause and menopause are more susceptible to histamine problems The range of symptoms caused by histamine receptors How genetic mutations can affect histamine metabolism and lead to histamine intolerance The crucial role of estrogen and progesterone in regulating histamine release in the body How endocrine disruptors in personal care products can impact hormone levels and cause a histamine response How exercising can trigger histamine release in the body- particularly in warm environments Why people who have done a keto or Whole30 diet may experience histamine issues Dr. Becky identifies histamine-rich foods that could trigger cancer in some people The challenges associated with going low-histamine The importance of making conscious dietary choices and avoiding inflammatory foods Dr. Becky shares her experience with histamine intolerance  Bio:Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with her virtual practice. Dr. Becky Campbell is the founder of Dr. Becky Campbell.com, the host of The Health Babes Podcast, and author of The 30-Day Thyroid Reset Plan, The 4-Phase Histamine Reset Plan, Low Histamine Cooking in Your Instant Pot, and her latest book, The Health Babes Guide to Balancing Hormones.Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Becky Campbell On her website Instagram The Health Babes Podcast Find Dr. Becky Campbell’s books on Amazon

I am privileged to connect with Dr. Rani Banik today, America's integrative eye doctor. Dr. Banik is a board-certified ophthalmologist and a fellowship-trained neuro-ophthalmologist with additional certifications in functional integrative medicine.In our discussion today, we dive into the evolution of migraines, exploring whether genetics and epigenetics have a role to play in the development of neurological headaches. We delve into the role of nutrition in maintaining optimal eye health, highlighting the specific nutrients essential for our eyes throughout the various stages of our lives. Our conversation touches on how hormone replacement therapy affects eye health, particularly in people with dry eyes, and we look at the effects of sunlight and ways to modulate the impact of blue light exposure. We also get into chronobiology and share strategies for safeguarding our vision as we age. Dr. Rani shares a wealth of helpful information today that many women in the everyday wellness community have asked for. You are bound to be enlightened by her insights and wisdom!IN THIS EPISODE YOU WILL LEARN: What are migraines? How the hormonal changes that happen with menstruation, perimenopause, and menopause can trigger migraines   How migraines evolve and change with age Dr. Rani explains the neurological foundation of photophobia with migraines  How to differentiate migraine pain from debilitating headache pain The natural changes that occur with our eyes as we get older Why dry eye is a common issue in women, especially during perimenopause and menopause How Dr. Rani manages dry eye in her perimenopausal and postmenopausal patients How to prevent cataracts  Using UV protection and avoiding too much exposure to blue light for healthy eyes The role hydration plays in maintaining eye health Bio:Dr. Rani Banik is America's Integrative Eye Doctor. She is a board-certified ophthalmologist and fellowship-trained neuro-ophthalmologist with additional certification in Integrative and Functional Medicine. Dr. Rani focuses on the root cause of eye diseases and uses integrative strategies for conditions that affect the visual system. Her treatments are based on nutrition, botanicals, lifestyle modification, essential oils, and supplements.Dr. Rani runs a private practice based in New York City and is also an Associate Professor at Mount Sinai in NYC, where she serves as an educator and researcher. As Principal Investigator of several clinical trials in diseases of the optic nerve, Dr. Rani uses cutting-edge approaches such as nanotechnology and gene therapy. Dr. Rani is frequently featured as an expert in the media and has been interviewed on Good Morning America, CBS, NBC, ABC, The New York Times, The Washington Post, and Fox, amongst many others. Dr. Rani has been voted Castle Connolly's Top Doctor and New York Magazine's Best Doctor in Ophthalmology every year since 2017.Dr. Rani’s first book, Beyond Carrots - Best Foods For Eye Health A to Z, has won high praise from medical professionals in both the fields of ophthalmology and integrative medicine. Beyond Carrots focuses on the 30+ nutrients and 40 foods that best provide complete nutrition for your eyes. Dr. Rani has a companion cookbook as well, The Beyond Carrots Cookbook, which includes over 160 delicious and nutritious recipes that will be a feast for your eyes! Both are available via Amazon and Kindle in print and eBook.Connect with Cynthia Thurlow Follow on Twitter Instagram  LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Rudrani Banik Dr. Rudrani’s website  Facebook Instagram Twitter YouTube

I am thrilled to reconnect with Dr. Roseann Capanna-Hodge today! Dr. Roseann is a much-loved guest with our listeners who appeared previously in episodes 174 and 273. Known for her incredible expertise in pediatric mental health, she mixes traditional and non-traditional methods to care for her young patients. In this episode, we focus on the needs of teens and young adults and the unique challenges they currently face. We review the latest research relevant to shaping the mental health of the younger generation, covering topics from building resilience to navigating nutritional choices with university-level students to avoiding and addressing disordered eating behavior patterns. We explore strategies for addressing various issues, including sleepovers, acne in kids with special needs, obsessive-compulsive disorders, and intrinsic motivation. Additionally, Dr. Roseann sheds light on suicide, suicidal ideations, and the lack of stress tolerance in young people today and shares valuable insights into supplementation that has proven effective within her patient population.IN THIS EPISODE YOU WILL LEARN: How the pandemic impacted the mental health of teenagers How to help your kid become more comfortable socially How to go about finding mental health providers qualified to work with children, teens, and young adults What can universities do to support better nutrition on campuses? How to address food intolerances in teenagers Dr. Roseann describes the QEEG brain mapping process How to help kids overcome their anxiety about sleepovers Some helpful advice for overcoming acne How to manage behavioral issues in kids with special needs How to help your child become more regulated to allow them to achieve at a higher level  How can families support young adults with suicidal ideations in a way that is helpful and not harmful? What can universities do to foster an emotionally healthy and supportive environment? Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Roseann Capanna-Hodge On her website Dr. Roseann compiled a free guide for you!147 Therapist-Endorsed Self-Regulation Strategies for Children: A Practical Guide for ParentsArticle written by Elizabeth Powell, Program Officer of the National Institute on Alcohol Abuse and AlcoholismBrain Scans Reveal How COVID Pandemic Affected TeenagersPrevious Episodes Featuring Dr. RoseannEp. 174 – Identifying and Treating Your Children’s Mental Health: How We Can Be Their Greatest Support with Dr. Roseann Capanna-HodgeEp. 273 Optimizing Mental Health with Myo-Inositol: Evidence-Based Strategies with Dr. Roseann Capanna-Hodge

I am honored to have Dr. Molly Maloof joining me on the podcast today. She provides health optimization and personalized medicine for high-achieving entrepreneurs, investors, and technology executives. She used to teach at Stanford University and has served as an advisor or consultant to over fifty companies within the digital health, consumer health, and biotech sectors. In our conversation today, we dive into metabolic health and explain how mitochondrial health impacts our immune system, particularly in COVID, Long Haul COVID, and chronic fatigue syndrome. Our discussion also encompasses the significance of hormesis, gender-based variations, the influence of physical exercise, measuring VO2 Max, and why sedentary lifestyles can be more dangerous than being overweight. Additionally, we explore the latest trends in modern medicine and nutrition, the benefits of continuous glucose monitors, and how healing from trauma happens through spiritual growth.Dr. Molly is adept at helping people talk about things that make them feel uncomfortable. I am sure you will enjoy learning from her invaluable insights!IN THIS EPISODE YOU WILL LEARN: Metabolic health, intermittent fasting, and the importance of measuring and improving mitochondrial function Mitochondrial dysfunction in long-haul COVID patients, and the importance of understanding the root cause of persistent symptoms Alternative therapies for treating COVID How hormesis (a mild stress response) can be beneficial for females Dr. Molly discusses her approach to becoming metabolically flexible How being obsessed with health tracking could result in orthorexia and body disapproval  Why we should focus more on human connection instead of sacrificing it in pursuit of a perfect lifestyle Why is being sedentary more dangerous than being overweight? The significance of VO2 max in understanding metabolic health and longevity The potential of MDMA-assisted therapy for healing from sexual trauma Dr. Molly talks about her book, The Spark Factor, and Adamo, her new program for optimizing sexual health Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Molly Maloof On her website On Instagram Find out more about Adamo sex therapy by emailing molly@adamobioscience.com  Your Healthspan Journey video course