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

I am happy to connect with Dr. William Li today! He is a world-renowned physician, scientist, speaker, and author. He is known for leading the Angiogenesis Foundation, and his groundbreaking work has impacted more than 70 diseases. He is also a Ted-X speaker and the author of Eat to Beat Your Diet, one of my favorite books thus far this year. Dr. Li’s latest book is about what happens in the body, how it should operate, and the steps we can take to restore the body to its hard-wired level. We dive into how body fat impacts our health, the role of metabolism throughout our lifetime, the differences between the three fat-impacting hormones, including leptin, adiponectin, and resistin, and gender differences. We speak about new drugs like Ozempic and Semaglutide, the role of brown fat, the impact of the microbiome and specific bacteria, and we also discuss nutrition and lifestyle.IN THIS EPISODE YOU WILL LEARN: Why Dr. Li chose this time to write his latest book.  Why Dr. Li believes 60 is the new 20. The four stages of metabolism all humans have been hard-wired to go through throughout their lifespan. How does excess body fat derail the metabolism, and how can we unleash our inner metabolism? Why is it better to eat slowly? Why should we learn to respect and tame our fat instead of hating or fearing it? Dr. Li shares his views on new prescription drugs like Ozempic and Semaglutide. Dr. Li shares some interesting facts about body fat. Changes that occur in our body fat distribution as we get older. How can we help our bodies fight excess body fat, let our inner metabolism come to the surface, and lower inflammation by being aware and mindful? How modern-day lifestyle choices contribute to metabolic disease. Dr. Li gets into the interplay between the gut microbiome and our metabolism and the role of Akkermansia.  Some everyday foods contain natural chemicals that can activate our body’s health defenses, tame the metabolism and fight body fat. BIOWilliam W. Li, MD, is an internationally renowned physician, scientist, and New York Times bestselling author of the forthcoming book “Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, Live Longer”. His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases, including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, CNN, CNBC, LIVE with Kelly and Ryan, and the Rachael Ray Show, and he has been featured in USA Today, Time Magazine, The Atlantic, and O Magazine. He is the president and medical director of the Angiogenesis Foundation.Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Dr. William LiOn his websiteOn social media: @DrWilliamLiDr. William Li’s latest book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer is available from most bookstores.

Today I am honored to connect with a friend and fellow nurse practitioner, Marcelle Pick! Marcelle is passionate about transforming how women experience healthcare through an integrative approach. She has successfully treated thousands of women through her unique approach to wellness.Marcelle is currently a faculty member of The Institute of Functional Medicine and has served as a Medical Advisor to Healthy Living Magazine. She has written countless articles and multiple books, including Is It Me or My Hormones?I always think of Marcelle as a pioneer in the women’s health/nurse practitioner space. In this episode, we dive into her background and the impact of the Women’s Health Initiative. We discuss the limitations of the traditional allopathic model regarding hormones, common misconceptions about adrenal health, perimenopause, and menopause, adverse childhood events and adrenal health, how lifestyle affects our sex hormones, fibroids, endometriosis, PMS, PMDD, and contraception for perimenopause. We speak about endocrine disruptors, mold, and micro toxins. We also get into ways to think about hormone replacement therapy and ways to address intimacy and low libido.I love connecting with other nurses and nurse practitioners! I hope you will love today’s conversation with Marcelle as much as I did!IN THIS EPISODE YOU WILL LEARN: Marcelle was part of the first all-women practice in the country. How the Women’s Health Initiative has impacted health care for women. The limitations of the traditional allopathic model, particularly in terms of perimenopause, menopause, and hormones. The less common labs that Marcelle likes to look at for her patients. Marcelle shares her approach to unraveling the symptoms of perimenopause. Some unique ways in which Marcelle deals with problems like fibroids and endometriosis. How childhood trauma could lead to adrenal and autoimmune issues, weight-loss resistance, and various other health problems. Many of the things Marcelle recommended for treating PMS and PMDD back in the day (1985) have now become the standard of care. Contraceptive options for women in perimenopause. The impact of stress on adrenal function during perimenopause and menopause. Marcelle dives into liver health and detoxification, chemicals and other factors that could impact our health, and changes we can make to avoid problems and feel better. What Marcelle does to help women with low libido. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Marcelle PickOn her website   On Facebook and InstagramAll of Marcelle’s books are available on Amazon

I am honored to reconnect with Dave Asprey today! He is the renowned father of biohacking and a New York Times bestselling author. Dave would like a world where we all have enough free time and peace to be at full power! In this episode, he and I have a no-nonsense conversation about his newest book, Smarter Not Harder, which is my favorite of all his books! We dive into the impact of the pandemic, the art and science of environment, the laziness principle, homeostasis, and the concept behind “slope with the curve” thinking. We discuss anti-nutrients, the biohacking pathway, REHIIT training, and various other cellular hacks, including hypoxification and specialized breathing, and how trauma pertains to becoming a more efficient human. I also ask Dave about his favorite supplements.I hope you enjoy listening to today’s conversation with Dave Asprey as much as I did recording it!   IN THIS EPISODE YOU WILL LEARN: Why Dave chose to write his latest book now. How Dave’s book can help you achieve homeostasis. The 5 goals in Dave’s book that he recommends for people focus on, one at a time. A fundamental mistake that people in the world of health and fitness often make.  How the “slope with the curve” biology works. How you can save energy with biohacking. The benefits of REHIT (Reduced Energy High-Intensity Interval Training). Some foods that can negatively impact our health. Dave shares his thoughts on dairy. Using hypoxification as a cellular biohack. Dave sheds some light on his favorite supplements. The role of trauma resolution. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Dave AspreyOn his website Danger Coffee   To open an Upgrade Labs, go to www.ownanupgradelabs.comBooks mentionedMen Are from Mars Women Are from Venus by John GrayDave’s new book, Smarter Not Harder is available from most bookstores.

I am happy to connect with Kristin Rowell today! Kristin is an attorney, Functional Nutritional Therapy Practitioner, and the CEO and Founder of Energetically Efficient. After spending 16 years building a successful business trial practice, she left to create Energetically Efficient so that she could speak to and coach other high-performers on navigating food, exercise, and other lifestyle practices efficiently.Kristin fell and broke her leg in ten places in 2013. She started meditating and received several nudges from the universe that prompted her to leave her job to pivot and transition into nutritional therapy and coaching.In this episode, she shares her pain-to-purpose story, and we dive into the role of the ego in soul work, common limiting beliefs, energy work, and why weight gain is not a normal function of aging. We also discuss how chronic stress impacts our hormones, lifestyle choices, nutritional detoxification, why muscle is the organ of longevity, and Kristin’s favorite foods to take with her when she travels.IN THIS EPISODE YOU WILL LEARN: The story behind Kristin’s career transition. Kristin discusses her process of letting go of the ego. What is energy work? Some common limiting beliefs that may prevent people from reaching their full potential. How Kristin helps people recalibrate themselves. Does gaining weight have to go along with aging? Some of the common errors Kristen sees women making.  How Kristin helps her clients detoxify naturally. How often should women do strength training? How to support yourself after a strength training workout. The foods Kristin loves to take along when she travels. Bio:Kristin Rowell is a lawyer, Functional Nutritional Therapy Practitioner, and CEO/Founder of Energetically Efficient. After spending 16 years building a successful business trial practice, she left to create Energetically Efficient so that she could speak to and coach other high-performers on how to efficiently navigate food, exercise, and other lifestyle practices to maximize their energy and become their best self each day. The foundation of Kristin's coaching centers on energy and consciousness, which makes her unique. Kristin also provides 1:1 coaching to professionals seeking to make a career transition, given that she successfully navigated that transition herself. Kristin is releasing her first cookbook this year, called Eating Efficiently. Kristin lives in Minneapolis with her two gorgeous Golden Retrievers, Catch & Belle.Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Kristin RowellOn Facebook, Instagram, and LinkedIn On her website

Today I am delighted to connect with Dr. Bryce Appelbaum! He is a pioneer in neuro-optometry and is passionate about unlocking life’s potential through vision. He is an owner and managing doctor at Appelbaum Vision and practices in the Bethesda and Annapolis, Maryland areas.Our brain uses 48-50% of its physiology just for us to be able to see, and there is a very complex interrelationship between the eyes and the brain.In this episode, Dr. Appelbaum and I dive into his background in neuro-optometry and discuss how his family influenced his career trajectory. We get into eye physiology and the differences between vision and sight and explain how eye problems are also brain problems specific to rewiring our brain and processing. We discuss the impact of nutrition on eye health, foods to support vision and eye health, and how electronics impact myopia. We also talk about ways to address screen limits and visual hygiene, traumatic brain injuries, and more.IN THIS EPISODE YOU WILL LEARN: Dr. Appelbaum explains how his passion for eye and vision health began in the first grade and how he helps people turn their visual weaknesses into strengths. Some of the basics of eye physiology. The interrelationship between our eyes and our brains. Why are more vision problems emerging now than ever before- particularly in the younger generations? What is the difference between eyesight and vision? How do our eyes feed information to the rest of our body? Doing vision therapy versus getting stronger prescription lenses as we age. How vision problems can lead to or be misdiagnosed as ADD, ADHD, or dyslexia.  How does electronic use impact eye health? How to practice 20-20-20 for visual hygiene. Dr. Appelbaum shares some recommendations for managing screen time. The interrelationship between nutrition, metabolic health, and eye health. Some dietary guidelines for the brain injury population. Dr. Appelbaum dives into depth perception. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Dr. Bryce AppelbaumOn the Appelbaum Vision website ConcussionClearScreenFit Use code CYNTHIA10On InstagramGo to the College of Optometrists in Vision Development website to find a doctor board-certified in vision therapy close to where you live.

I am honored to have Dr. Stephen Hussey joining me today. He is a chiropractic doctor with an interest in and a methodology related to cardiovascular disease. Dr. Hussey suffered from a large STEMI, a type of myocardial infarction or heart attack, and he has been diabetic since childhood. In this episode, we dive into his background and the open-minded curiosity with which he views the world. We talk about statistics related to cardiovascular disease, mitochondrial dysfunction, the impact of Ancel Keys and his research, how cholesterol and statins work in the body, and the causes of heart attacks. We also discuss ways to navigate cardiovascular health proactively and the impact of fasting.I hope you enjoy listening to our discussion as much as I did recording it! IN THIS EPISODE YOU WILL LEARN: Dr. Hussey shares his background and his journey to figuring out how to manage the various physical conditions he suffered from since childhood. Why Dr. Hussey believes heart disease is not just about diet.  The vast number of Americans currently affected by vascular disorders proves that a different and better treatment approach is required. Dr. Hussey discusses the frustration he experienced trying to navigate conversations with traditionally-trained providers. What may prevent western physicians and practitioners from investigating other effective treatment options? What causes mitochondrial dysfunction? Dr. Hussey explains the metabolic theory of cancer. Why is cancer of the heart so rare? How Ancel Keys profoundly impacted American nutritional guidelines and the health of the American population. The benefits of cholesterol and LDL, and the problem with statins. What causes heart attacks? Dr. Hussey shares his take on meal frequency and snacking and how that relates to heart health. Bio:Dr. Stephen Hussey MS, DC, is a Chiropractor and Functional Medicine practitioner. He attained his Doctorate of Chiropractic and a Master's in Human Nutrition and Functional Medicine from the University of Western States in Portland, OR. He is a health coach, speaker, and the author of two books on health; The Health Evolution: Why Understanding Evolution is the Key to Vibrant Health and Understanding The Heart: Surprising Insights Into The Evolutionary Origins Of Heart Disease - And Why It Matters. Dr. Hussey guides clients from around the world back to health using the latest research and health-attaining strategies. In his downtime, he likes to be outdoors, play sports, read, write, and travel. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Dr. Stephen HusseyOn his websiteOn Facebook, Instagram, Twitter, and LinkedInDr. Hussey’s book, Understanding the Heart, is available from Amazon, Barnes and Noble, and the publisher’s website.

I am excited to connect with one of my favorite neuroscience experts today! Louisa Nicola is at the intersection of neuroscience and athleticism. She helps to bring a fresh understanding of what it takes to achieve peak performance through science-based tools and methods. She is also the host of The Neuro Experience podcast, which focuses on brain health, neuroscience, longevity, and athletics.  Louisa knows how to take complicated subjects related to brain physiology and hormones and explain them so that people can fully understand and appreciate them. In this episode, she and I dive into her background. We discuss her three pillars for peak performance, alcohol, and how sleep impacts the glymphatic system. We get into strategies for better sleep, the perimenopausal brain, how chronobiology impacts sleep, how to address jet lag, and how exercise improves brain performance and health. We also discuss the best foods and supplements for brain health and how creatine enhances performance.  I hope you enjoy listening to today’s conversation as much as I did recording it!  IN THIS EPISODE YOU WILL LEARN: How an accident shifted the trajectory of Louisa’s life.  Louisa unpacks the various stages of sleep and explains why sleep is so important. How sleep impacts the glymphatic system. Some common characteristics of perimenopause. Some simple ways to aid the penetration of naturally secreted hormones into the brain.  How blood pressure fluctuations impact the brain. What is jet lag, and how can we combat it? How does alcohol affect the brain? Louisa explains cardiac remodeling. The value of different types of exercise for brain health. The difference between physical activity and exercise. How our food choices impact our brain health. How to mitigate the effects of traumatic brain injuries. How does creatine monohydrate improve brain performance? Connect with Cynthia Thurlow Follow on X ⁠ ⁠Instagram ⁠ ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠  Connect with Louisa Nicola On X and ⁠Instagram⁠  ⁠The Neuro Experience Podcast⁠ Book mentioned ⁠The XX Brain⁠ by Dr. Lisa Mosconi

Today, I am honored to connect with Kevin Ellis, the Bone Coach.Kevin Ellis, better known as Bone Coach™, is a certified Integrative Nutrition health coach, podcaster, Youtuber, bone health advocate, and the founder of BoneCoach.com. After an osteoporosis diagnosis in his early 30s, he realized just how challenging it can be for the average person to make sense of what needs to be done to improve and how to move forward confidently with a stronger bone plan.So many women struggle with osteopenia and osteoporosis throughout their lifetimes. In this episode, Kevin and I dive into his background and interest in osteoporosis and celiac disease. We discuss bone health, osteopenia, osteoporosis, and the various contributors to bone health. We get into conventional treatments for osteoporosis, explain why they are problematic, and discuss proactive ways to address osteoporosis. We also speak about the role of the gut microbiome in bone health, a study on how blood pressure accelerates bone aging, and the impact of insulin resistance. I hope you will enjoy listening to today’s discussion as much as I did recording it!IN THIS EPISODE YOU WILL LEARN: Kevin talks about his background and explains how he developed an interest in bone physiology and bone coaching. How osteopenia differs from osteoporosis. How to find out if you have osteoporosis. How to find out if you are actively losing bone. Some common lifestyle factors that negatively impact bone health. Causes of bone loss and osteoporosis in men and younger women. How sugar damages bone. Problems with the conventional approach to osteopenia and osteoporosis. The importance of addressing osteoporosis proactively. Why we should always look at diet and nutrition before considering supplements.  How melatonin promotes bone health. How chronic stress negatively impacts bone health. The connection between gut health and bone health. Kevin shares his top three recommendations for bone health. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Kevin EllisOn his websiteOn Facebook, Instagram, and LinkedInKevin’s free Stronger Bones Masterclass 

Today I am honored to connect with my friend and colleague, Dr. Joan Rosenberg! She is a highly-regarded psychologist, master clinician, trainer, consultant, cutting-edge psychologist, and the author of the book 90 Seconds to a Life You Love.Joan is a dear friend who is absolutely brilliant and very wise! She has a broad range of experience, both as a clinician and as a professor. As a clinical psychologist, she is known for her concept of working through uncomfortable feelings. In this episode, we dive into how our childhoods impact our ability to express ourselves and the understanding that if we have the capacity to think, we can change. We discuss uncomfortable feelings, triggers, awareness, and reframing. We speak about experiences versus disconnection, resilience, and the benefits of facing our pain. We also get into the goals of communication, incongruent thoughts and actions, growth, generosity, compliments, and humility. This conversation is one of my recent favorites! I hope you will love it, too!IN THIS EPISODE YOU WILL LEARN: How our capacity to think allows us to learn new things and change, regulate our feelings and emotions, and express what we are experiencing. How our childhood impacts our ability to express ourselves and talk about our feelings. Why do we need to develop the skills to express ourselves and regulate our emotions? Why do we want to distract ourselves from unpleasant feelings? How do feelings relate to our experience of aliveness? We have the capacity to shift and change throughout our lifetime. Dr. Joan discusses eight unpleasant feeling states to which most of us can relate. How Dr. Joan helps her patients reframe vulnerability. What helps us build confidence and resilience? What can we do to improve our communication skills? How to deal with incongruence between words and behavior. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Connect with Dr. Joan Rosenberg On her website On Instagram Find Dr. Joan under Dr. Joan Rosenberg on social media Dr. Joan’s Book90 Seconds to a Life You Love

I have the honor of connecting with Dr. Jeffry Gerber today! He is a board-certified family physician, speaker, author, conference organizer, husband, father, and owner of a medical practice in Colorado, where he is known as “Denver’s Diet Doctor”. He is very savvy regarding low-carb, high-fat, ancestral health, paleo, primal, intermittent fasting, and whole foods. He gets frustrated with spiraling healthcare costs related to treating conditions like obesity, diabetes, cardiovascular disease, and others.Dr. Gerber has been a doctor since 1990. Even though many of his family members were overweight, he knew very little about nutrition for the first ten years and struggled with his patients not having any results. He has always been an independent thinker. So when some of his patients told him they intended to try non-standard diets, like the Atkins or the Suzanne Somers Diet, he supported them. Then he saw that they lost weight, and their metabolic markers improved.In this episode, he and I dive into his background, how he became interested in looking at metabolic health, the impact of our modern-day lifestyles, and the toxic food environment. We speak about deprivation versus mindfulness, common challenges in the current medical system, the role of mitochondria in longevity, and the impact of altitude on our metabolism, carbohydrates, and other macros. We also discuss perimenopause, menopause, andropause, weight loss resistance, the differences between insulin sensitivity and insulin resistance, therapeutic fasting, deep prescribing, and assessing cardiovascular risk. Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: How Dr. Gerber evolved from running a family practice to becoming Denver’s Diet Doctor. Dr. Gerber dives into our toxic food environment and explains where things went wrong. The problem with the traditional approach to nutrition. What does shifting the focus from deprivation to mindfulness mean? Why keeping things simple is the best way to eat. Why do we need to avoid fructose and seed oils? How the mitochondria work. What can we do to avoid oxidative stress and improve our mitochondrial health? How does altitude affect metabolism? Some of the common metabolic challenges Dr. Gerber sees in his middle-aged patients. The difference between insulin sensitivity and insulin resistance. Dr. Gerber shares his perspective on heart health. Bio:Dr. Jeffry N. Gerber, MD, FAAFP is a board-certified family physician, speaker, author, conference organizer, husband, father, and owner of South Suburban Family Medicine in Littleton, Colorado, where he is known as “Denver’s Diet Doctor”. He has been providing personalized healthcare since 1990 and continues that tradition with an emphasis on longevity, wellness, and prevention.Nutrition and its effects on health are areas of interest for Dr. Gerber. Frustrated with spiraling healthcare costs related to the treatment of conditions like overweight, obesity, diabetes, atherosclerosis, and heart disease just to name a few, Dr. Gerber has been focusing on prevention and treatment programs using low-carb high fat (LCHF), Ancestral, Paleo, Primal, Intermittent Fasting and Whole Foods diets along with a healthy lifestyle to treat and prevent these chronic conditions. Redefining healthy nutrition is a goal. Dr. Gerber speaks frequently about these important topics to patients, the community, and other healthcare professionals. Whether connecting one-on-one or with much larger audiences his passion and legacy is nutrition education.Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website  Connect with Dr. Jeffry Gerber Low Carb Conferences website Denver's Diet Doctor website On Facebook or @LowCarbConferences (Group) Instagram: @JeffryGerberMD or @LowCarbConferences