Everyday Wellness with Cynthia Thurlow ™

I am excited to have Dr. Doni Wilson back on the show today! She was with me once before in episode 142. Dr. Doni is a naturopathic doctor, certified professional midwife, and the bestselling author of Master Your Stress Reset Your Health. She has been in practice for the last twenty-two years.Most people think that stress is all bad. However, it only becomes an issue when chronic, long-term, or debilitating. There are many benefits to having the right amount of stress at the right time. In this episode, Dr. Doni and I take a deep dive into the role of stress and the impact of the stress response, including heart rate variability, the autonomic nervous system, and the role of the vagus nerve. We talk about what happens to our bodies with chronic exposure to stress- specifically around digestion, hormonal imbalances, neurotransmitter changes, and immune response. We discuss the impact of adverse childhood events and trauma, different types of stress, and recovery protocols. We also discuss measuring neurotransmitters and urine and speak about self-compassion and love- especially when dealing with stressful events.I hope you enjoy today’s conversation! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Doni defines the role of stress and talks about our built-in stress response system. Some people are in a constant state of stress, so their stress-response system never turns off. What does heart-rate variability represent? The parasympathetic system is run mostly by the vagus nerve. Dr. Doni explains what the vagus nerve does in the body.  Constant stress causes overstimulation. That results in people not having enough time in the parasympathetic state, and that can cause chronic health issues. The impact stress has on hormones and neurotransmitters. The importance of testing hormone levels.  Why can blood work appear normal, even when we are stressed or anxious? When stressful things happen in middle age, it can overtax the adrenal glands and cause issues. Dr. Doni talks about the importance of testing adrenal levels when recovering from adrenal distress. Dr. Doni explains what motivated her to write Master Your Stress Reset Your Health. Why do adrenal and cortisol issues need to be addressed differently depending on the patterns? The areas in the body that tend to be most affected by chronic stress. Childhood stress and trauma can impact your long-term health and even affect future generations. Dr. Doni has created a system to address that. Dr. Doni describes the different stress types and talks about the most common stress types she sees in women. Prioritizing self-care is vital for stress recovery. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Doni Wilson On her website On Instagram and Facebook 

I am delighted to have the opportunity to converse with Kristina Hess today! Kristina is a premier health coach, licensed dietician, and nutritionist with a functional and integrative approach.Everyone should feel free to experiment with different types of nutritional dogma. However, we should always stay open-minded and lean into whatever our bodies need. I love that Kristina has married the trajectory of her life with genetics and nutrition. So I asked her to join me on the podcast to discuss nutrigenomics. In this episode, Kristina shares her backstory and talks about growing up and living all over the world, her history of veganism, and healing her body with a nutrient-dense, whole food, primal/paleo diet. She gives some examples of genetic tendencies and low penetrants. She and I dive into gene variants, nutritional choices that include the use of ethanol or alcohol, seed oils, lifestyle choices, and testing. Kristina also provides recommendations for working with individuals trained in the unique form of genetics and study of nutrition and gene expression, known as nutrigenomics.I hope you will gain a lot from today’s fascinating conversation with Kristina Hess! Stay tuned for more!Special announcement: I will be an honored guest at the Keto Symposium, a one-and-a-half-day event in New York City on the 23rd and 24th of September, to speak, along with others like the amazing Ben Azadi! IN THIS EPISODE YOU WILL LEARN: Kristina talks about the Keto Symposium, the very first low-carb conference on the ketogenic lifestyle and fasting. She explains why it is so special. Kristina shares her interesting backstory. How Kristina finally realized that the vegan lifestyle was damaging her body. Kristina explains what nutrigenomics is. Some gene variants are older and have not changed or adapted to more modernized food. Kristina explains how lifestyle choices can impact those variants.  What can people do to impact their gene expression? It is important to take your gene data to a qualified professional for interpretation and talk to them about your lifestyle. Kristina discusses some of the more common gene combinations she sees that could cause weight loss resistance. Kristina talks about isolated low penetrant gene SNPs. Be a detective and do some testing when in doubt. Kristina talks about alcohol and how it could impact epigenetic signaling.  Why should you avoid consuming seed oils? Some lifestyle habits everyone should adopt. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Kristina HessOn her website  The Keto Symposium will be taking place in Manhattan on September 23rd and 24th. Buy your tickets now because the space is limited. They are running a promotion for the whole month of June: Use the promo code KETO10 to get 10% off the ticket price!

I am delighted to have the opportunity to connect with Dr. Latt Mansor today! Dr. Mansor is the Research Lead at HVMN. He oversees all the company's research efforts and collaborations with universities and research institutions. He has a Master’s degree in sarcopenia and a P.h.D. from Oxford University. His background is predominantly in metabolism and physiology. Dr. Mansor is a delightful individual who makes science and physiology accessible to everyone! In this episode, he and I discuss the role of ketones. We dive into how ketones are the fourth macronutrient, the role of energy and ATP, and using CGMs and glucometers to empower and motivate patients. We define endogenous versus exogenous ketones and explain how to utilize them in our daily lives. We also get into how ketones can improve cognition and performance, the cause of keto flu, fatty coffees, and the ongoing research that HVMN is doing. We hope you enjoy learning from today’s fascinating conversation with Dr. Latt Mansor! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Mansor shares his fascinating educational and career background. The relevance of sarcopenia and how it impacts metabolic flexibility. What are ketones? The difference between endogenous and exogenous ketones. Dr. Mansor explains how ketones are the fourth macronutrient. How modern-day lifestyles make it harder for our bodies to make endogenous ketones. How does utilizing a more fuel-efficient substrate make us less hungry? How can the use of glucometers and CGMs empower people? Dr. Mansor explains how the HVMN product, The Ketone IQ, differs from other kinds of exogenous ketones.  The cognitive benefits of BHB (Beta-hydroxybutyrate). Who should use exogenous ketones? Exogenous ketones and keto flu. How Dr. Mansor came to live a healthier lifestyle.  Dr. Mansor talks about research currently being done at HVMN.  Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Latt Mansor HVMN website On LinkedIn On Instagram and Twitter

I am excited to have the opportunity to reconnect with Robb Wolf today! Rob is a delightful and pragmatic research biochemist and two-times New York Times and Wall Street Journal bestselling author. One of his books, Wired to Eat, is my favorite, and I often recommend it!Robb used to be a research scientist, and he also has a background in Jiu-Jitsu. In this episode, he and I dive into everything related to electrolytes. We discuss what piqued his interest in his training journey, the problems with traditional oral rehydration therapies (Gatorade), and what happens with electrolyte loss. We get into some common conditions that can make us lose more electrolytes. We talk about the role of specific electrolytes, including magnesium, calcium, potassium, and sodium, and explain how to determine if you are creating too much hormetic stress in the body related to overtraining and over-fasting. We also look at lifestyle balance, Zone-2 cardio, and the value of strength training. I hope you enjoy listening to our conversation as much as I did recording it! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Robb talks about his journey and explains how he became interested in electrolytes. The American Council of Sports Medicine’s guidelines for athletes in hot and humid environments is 7-10 grams of sodium per day. Are pre-made conventionally-available oral re-hydration options beneficial? Robb explains how his product differs from Gatorade. HRV improves dramatically when people are on point with their electrolyte intake. If you are feeling off, you might need some sodium. Some factors, other than exercising, could increase people’s need for electrolytes. Why do breastfeeding moms need sodium to increase their milk production? What are the roles of magnesium, sodium, calcium, and potassium? Are you creating too much hormetic stress in your body from over-restricting macros, over-fasting, and over-exercising? Maintaining a balance in your lifestyle is vital! What makes Zone-2 cardio so unique and beneficial? How much training is ideal? Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Robb Wolf Robb’s website The Healthy Rebellion Radio Podcast Drink LMNT

Today I am happy to share the second of my two conversations with Dr. Tabatha Barber. Dr. Barber is a triple board-certified OB-Gyn menopause and functional medicine expert. She is also known as The Gutsy Gynecologist.Dr. Barber is the kind of healthcare provider we are all looking for! She answers all the questions that women are often afraid to ask. In this episode, she and I dive into menopause. We talk about the myths surrounding GYN care, the issues with the Women’s Health Initiative study, how that has adversely impacted female hormonal health care over the last twenty years, and hormone replacement therapy options versus navigating natural menopause therapies. We compare the impact of hormone replacement therapy on our bone, brain, and heart health with not using it. We discuss tobacco use and endocrine-disrupting chemicals, statistics around skipped cycles, and the predictors for who will navigate the menopause transition with fewer issues. We talk about extreme stress and being underweight, how that can push women into menopause earlier, and the physical changes we can anticipate, including muscle-loss, vasomotor symptoms, and vulvar-vaginal symptoms. We also touch on bladder incontinence, overactive bladders, and prolapses.I know this episode will be valuable for you, and there will definitely be a third episode with Dr. Barber! I hope you enjoy listening to today’s conversation! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Barber dispels some myths around GYN care and explains the importance of making informed decisions about bio-identical hormone replacement therapy. How can menopause impact women’s brain health? Some problems with the findings of the Women’s Health Initiative study. What happens to their eggs when women go into menopause? Women need to realize that aging does not cause heavy periods. Intermittent fasting can ease the transition into menopause. How can being underweight, smoking, and stress cause women to go into menopause at a younger age? The physical changes women can expect with menopause. Women need to understand that their sex hormones need high-quality fats.  Dr. Barber shares her thoughts on vasomotor symptoms.  What causes an overactive bladder? Dr. Barber talks about vulvar-vaginal and bladder issues in menopause. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Tabatha Barber On her website The Gutsy Gynecologist Show On Instagram and TikTok Books mentioned:Estrogen Matters by Avrum Bluming and Carol TavrisThe XX Brain by Lisa Mosconi

Today, I have the privilege of connecting with Dr. Sara Gottfried! Dr. Sara is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and functional medicine. She is a Clinical Assistant Professor in the Department of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University and Director of Precision Medicine at the Marcus Institute of Integrative Health. She has written four New York Times bestselling books, including her latest book called WOMEN, FOOD, AND HORMONES. Dr. Sara is one of my favorite doctors in integrative medicine and GYN! In this episode, we dive into the infodemic, how stress impacts hormones, the impact of age-related changes on hormonal regulation, alcohol, and gender differences with ketogenic lifestyles. We discuss some of the lesser-known hormones, including growth hormone, and how to support it properly. We touch on disordered eating, how trauma influences our relationship with food, epigenetics, and the role of a lifetime relationship with food. We also look at methylation, glutathione, detox reactions, supporting physical detoxification, and our toxic diet culture.I hope you benefit as much from this episode as I did! IN THIS EPISODE YOU WILL LEARN: Dr. Sara explains what the infodemic is and discusses the impact it has had on how she communicates with her patients.  What happens to our hormones as we age? The impact of stress on hormone regulation. Dr. Sara busts the myth that testosterone is a male hormone and discusses what testosterone means for women. How does alcohol consumption impact women’s hormones? Why do men tend to have an easier time with the ketogenic diet than women? The dramatic changes that occur in women’s bodies as they transition from perimenopause to menopause. Looking at the interrelationship between trauma, stress, and autoimmunity. The changes that occur with growth hormones as we age. How trauma affects the genes. How disordered eating impacts metabolism. How to support physical detoxification naturally, without going to extremes. How to address weight-loss plateaus.  Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Sara Gottfried On her website On Facebook, Twitter, Instagram Dr. Sara’s books are available at all bookstores.

I am delighted to connect with Dr. Amie Hornaman today! Dr. Amie, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization.  When she was in her twenties, Dr. Amie did competitive fitness modeling. She had to work extremely hard to get herself in shape to compete in shows. While preparing for one of the shows, she started gaining weight instead of losing, so she went to the doctor. She ended up seeing many different doctors, all of whom misdiagnosed her. She continued searching until she eventually found a functional integrative practitioner who did the right tests, saved her life, became her mentor, and changed the entire trajectory of her career!In this episode, Dr. Amie and I dive into thyroid health, the role of specific lab testing, and why checking reverse T3 is so important. We discuss molecular mimicry, weight-loss resistance, and why women need to check testosterone. We also talk about the controversy around iodine and discuss low-dose naltrexone, and the use of berberine, chromium, and inositol.I hope you gain as much from this episode as I did!IN THIS EPISODE YOU WILL LEARN: How did Dr. Amie become so passionate about the thyroid? Some of the tests that traditional healthcare providers are not doing, that Dr. Amie commonly requires for her patients. It is possible to have an autoimmune thyroid issue and have negative antibodies. Dr. Amie discusses the role of reverse T3. Some common clinical reasons individuals tend to struggle with high reverse T3. Dr. Amie talks about molecular mimicry and explains how gluten can impact the thyroid, exacerbate autoimmune disorders, and cause a leaky gut. Why some people did not feel any better following a gluten-free diet when the gluten-free diet first came out. Eating less processed foods is generally the best way to support your physical health and maintain metabolic flexibility. Some potential causes of weight-loss resistance in women. For many women, testosterone is the missing link. Problems with the Women’s Health Initiative Study. Dr. Amie shares her thoughts on iodine, LDN, and berberine. Bio:Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization. After her own experience of insufferable symptoms, misdiagnoses, and improper treatment, Dr. Amie set out to help others who she KNEW were going through the same set of frustrations and who were on the same medical roller coaster. She grabs your hand, gives you answers about your health that no one has told you, and gives you the actual tools and personalized treatment to fix you. What makes her program unique is the extra support and accessibility that you can’t find anywhere else. That’s the transformational journey. With a focus on optimizing thyroid and hormone function, and thus optimizing her patients, Dr. Amie looks at you as a unique individual and not JUST a lab value. She examines all factors that tie into thyroid dysfunction and thyroid symptoms and FIXES you to give you your life back. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Amie Hornaman On her website On Facebook and Instagram On YouTube On the Thyroid Fixer Podcast  Books mentioned:Estrogen Matters: Why Taking Hormones in Menopause Can Improve Women's Well-Being and Lengthen Their Lives -- Without Raising the Risk of Breast Cancer by Avrum Bluming and Carol TavrisThe XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi

I am delighted to have Dr. Bindiya Gandhi joining me today! Dr. Bindiya is a Double Board Certified Family Physician & Integrative Medicine Practitioner with expertise in Functional & Holistic Medicine. She is also a Certified Yoga Instructor & Reiki Master and trained in obesity management. Dr. Bindiya is passionate about intertwining western medicine & yoga to heal the mind, body, and soul. Her mission is to educate, empower, and inspire people to live healthier lifestyles!Dr. Bindiya struggled with various health issues while doing her residency. She had acne, menstrual irregularities, and unexpectedly started gaining weight. She also suffered from migraines, developed a rash on her face that would not go away, and discovered that she had celiac disease. Later, when trying to become pregnant, she realized that there was more to fertility than what she had learned in medical school. Now, she helps women with weight-loss resistance and fertility issues by addressing leptin. Leptin is the key satiety hormone. In this episode, Dr. Bindiya and I dive into why leptin is vital from a metabolic health perspective. We talk about what leads to leptin resistance and the impact of leptin on the body. We get into detoxification and how a dysregulated gut microbiome can influence food choices. We discuss inflammatory markers, the importance of protein, and why stress reduction is vital. We share tips for working towards better anti-inflammatory choices and some simple ways to tap into the parasympathetic nervous system. We also explain why you need to avoid too much fruit and over-fasting, and we clear up some common mid-life misconceptions.As we record this podcast, Dr. Bindiya is two weeks away from the delivery date of her third baby! I hope you gain a lot from today’s illuminating conversation with her! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN How Dr. Bindiya became interested in and passionate about helping her patients understand metabolic flexibility and leptin resistance. What is leptin, and why is it important from a metabolic health perspective? How does yo-yo dieting mess up the metabolism? You need just the right amount of leptin in your body. Dr. Bindiya talks about the impacts of leptin. What happens when your leptin levels are low? Some of the more common tests Dr. Bindiya uses to help support her patients Weight loss resistance can sometimes indicate that your body is storing toxins from the environment, food, or personal care products. Dr. Bindiya talks about the importance of detoxification. If you think you might be leptin resistant, you can do the quiz on Dr. Bindiya’s website How can your gut microbiome influence many of your food choices?  Why do you need to pay attention to your inflammatory markers? You can reduce stress to address leptin resistance. Some of my favorite simple and free ways to tap into the parasympathetic nervous system Some tips for working towards better anti-inflammatory choices Why getting enough protein is vital. Some common mid-life misconceptions Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Bindiya Gandhi On her website Take Dr. Bindiya’s quiz

I have the honor of connecting with James Nestor today! James is a science journalist and author of the book Breath. Breath was one of my favorite books to read in 2021! It was awarded the prize for Best General Nonfiction Book of 2020 by the American Society of Journalists and Authors and shortlisted for the Royal Society Best Science book of 2020. It explores the million-year-long history of how humans have lost the ability to breathe properly and why we suffer from issues like snoring, sleep apnea, asthma, autoimmune disease, and allergies.James traveled the world in his effort to figure out what went wrong and how to fix our ability to breathe properly. He did not discover the answers in pulmonology labs but in the muddy digs of ancient burial sites, secret Soviet facilities, New Jersey choir schools, and the smoggy streets of Sao Paulo.In this episode, James and I dive into how humans have become poor breathers and how crooked teeth contribute to poor breathing. We discuss the nasal anatomy and the impact it has on poor breathing. We talk about alternate nostril breathing, the vagus nerve, the anatomical changes that occur with aging, how overeaters become over-breathers, chewing, and how our palates and facial bones have evolved and changed. We also get into James’s experience in the Paris catacombs and the impact of breathwork on the autonomic nervous system. I hope you enjoy listening to this conversation as much as I did recording it! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: How have the structural changes in our bodies impacted our quality of breathing? The importance of having a proper deep sleep.  The association between obligate mouth breathing and getting up at night to urinate. James talks about nasal erections and the effects of alternate nostril breathing on the body. James talks about the vagus nerve and explains the concept of vagal tone. Why do overeaters tend to become over-breathers? Poor breathing can lead to poor sleep quality, which can cause metabolic imbalance. What can you do to proactively impact the stimulation of facial bone remodeling if your mouth is too small or you have crooked teeth? James talks about his experience of crawling around in the Paris catacombs. What has been driving the changes in the anatomy of our faces? The importance of chewing stress. Chewing can play a role in how we look, how we breathe, and how our brain functions.  James explains the significance of the empty nose syndrome. How proper breathing impacts the body and the benefits of breathing techniques. James talks about carbon dioxide therapy. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with James Nestor  On his website     On Instagram  

Dr. Barr joins me on this episode and I am thrilled! Dr. Barr is a dual board-certified dermatologist and menopause specialist. She is a prominent leader in women's medicine, creating a bridge between hormones, skin, and mind-body medicine to optimize the mid-life experiences of women. She is a fierce patient advocate dedicated to uncovering the root cause of hormonal imbalances. Dr. Barr empowers women worldwide to take control of their health and hormones in menopause. Dr. Barr takes a different approach to skin health. She realized that as women head north of thirty-five, the emphasis is always on the concept of anti-aging and finding ways to camouflage the effects of aging. So she helps women appreciate that their skin can be an ally because it can help them understand what happens in their bodies and empower them to make the changes that are within their control.In this episode, Dr. Barr and I unpack the changes that happen to women's skin from the age of thirty-five onward. We dive into skin physiology, the impact of hormones, and the changes that occur as we age. Dr. Barr explains how our skin reflects our physical, mental, and emotional well-being and talks about progesterone, stress, and regulating the nervous system. We discuss Botox, self-love, the social conditioning of women, the benefits of breath-work, getting enough sleep, and taking the time to enjoy yourself. We talk about psoriasis, food, choosing the best skin care products, and caring for your skin, and Dr. Barr shares her thoughts on skin peels, lasers, and bio-identical hormone supplementation.I hope you gain a lot from this insightful conversation with Dr. Barr! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: What motivated Dr. Barr to help women navigate middle age and beyond? Dr. Barr unpacks skin physiology, the impact of hormones on the skin and hair, and the changes occurring in our skin throughout our lives. How does our skin reflect our physical, mental, and emotional well-being? The impact of progesterone on the skin and hair. The impact of stress.  The importance of regulating your nervous system. How you see yourself will impact what shows up on your skin. How to make your skin your greatest ally. How can breath-work and rest help your skin repair, recover, and rejuvenate? Some skincare tips.  Navigating the choices around cleaner and safer skincare products. Dr. Barr shares her thoughts on skin peels, laser procedures, and bio-identical hormone supplementation.   Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Keira BarrSocial: IG: https://www.instagram.com/drkeirabarrLinkedin: https://www.linkedin.com/in/keirabarr/Website: https://www.drkeirabarr.comBook: The Skin WhispererBooks mentioned: Breath: The New Science of a Lost Art by James NestorEstrogen Matters by Avrum BlumingThe XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa MosconiResources mentioned:Environmental Working Group