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

Today, I have the honor of connecting with a friend and colleague, Dr. Vincent Pedre. Dr. Pedre is the Medical Director of Pedre Integrative Health and President of Dr. Pedre Wellness. He is also a board-certified internist and incorporates philosophy and the practice of both western and eastern medical traditions. While growing up, Dr. Pedre often got sick. He remembers taking more than twenty rounds of antibiotics throughout his teenage years. Looking back now, as a gut health expert, he understands that antibiotics cause dysbiosis that leads to a leaky gut. As a result, his immune system stopped working properly, and he became reactive to certain foods. Dr. Pedre and I speak about the gut microbiome, gut health, the power of manifestation, the role of the gut microbiome in the brain, the value of elimination diets, and why plateaus are not to be feared. We talk about the metabolism of certain neurotransmitters and the vagus nerve and discuss circadian biology, fermented foods versus fibrous foods, and the need for tapping into the parasympathetic for proper gut microbiome health and digestion. We also get into proactively supporting the gut microbiome and talk about Dr. Pedre’s book, Happy Gut. I hope you enjoy today’s fascinating discussion with Dr. Pedre! I look forward to having him back once he has completed his next book.IN THIS EPISODE YOU WILL LEARN: How did Dr. Pedre’s health issues while growing up bring him to his current niche?  The best ways to evaluate food reactions. What Dr. Pedre tries to teach his patients about the way their bodies react to food. Dr. Pedre shares his inspiration for writing his book, Happy Gut. Why are so many people who never had gut issues before coming up with them now?  It takes time, dedication, patience, and trust to heal gut issues. How does the gut microbiome affect the brain? The role and importance of the gut microbiome. Dr. Pedre talks about the vagus nerve and explains how fermented foods can increase vagal tone and benefit the gut microbiome. How do neurotransmitters get produced as by-products of the metabolism? The gut microbiome is the most complex ecosystem on the planet. The impact of fiber versus fermented foods on the microbiome. Dr. Pedre shares some natural ways to nurture the soul, overcome the stresses of our modern lifestyle, and heal the gut. Some simple and easy ways to strengthen your vagal tone. Dr. Pedre shares some vital aspects of what goes on in the digestive system and explains why fasting is so beneficial. What can you do to lessen the likelihood of becoming weight-loss resistant when you fly long distances frequently? Your surroundings affect your state of health. That’s why Dr. Pedre helps his patients manifest jobs that allow them to live more congruently with the lifestyle they want. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Vincent Pedre On Instagram  On his website  Go to www.pedremd.com for a consultation Dr. Pedre’s Top Ten Tips for a Healthy, Happy Gut     Books mentioned:Rushing Woman Syndrome by Libby Weaver

I have the honor of connecting with Dr. Felice Gersh today! Dr. Gersh is an incredible resource! She is a multi-award-winning physician with dual board certification in OB-GYN and Integrative Medicine. She is also a recognized expert on PCOS.PCOS (polycystic ovary syndrome) is a syndrome of inflammation, imbalanced hormones, and insulin resistance. It is the most common female endocrine disorder and the leading cause of infertility in women.This episode is the first part of a two-part series with Dr. Gersh. We dive into PCOS, discuss its foundation, and explain how we are often genetically predisposed to it. We discuss the symptoms and how they can predispose us to autoimmunity and endometrial cancer. We speak about estrogen, the role it plays in PCOS, and how it systemically impacts the ovaries, pancreas, liver, and intestines. We talk about how PCOS modulates inflammation and how shift workers and women with PCOS tend to struggle with circadian rhythm disruption. We also discuss lifestyle changes, supplements, and medication we can use for PCOS. Dr. Gersh will return to the podcast in the fall to speak about perimenopause and menopause. I hope you enjoy listening to our discussion as much as I did recording it! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Gersh discusses her career trajectory and explains what motivated her to work with women’s health. PCOS is a vital sign of everything to do with female health. Oral contraceptives do not regulate women’s cycles. Dr. Gersch explains how they change the entire dynamic of a woman’s physiology. Dr. Gersh explains why the bodies of women with PCOS are metabolically unhealthy. Why do women who have estrogen do better? Some common symptoms of PCOS. Every organ in the body is involved with estrogen. 80-85% of PCOS women fit into the ovarian ideology and do not make enough estradiol. Dr. Gersh explains why that happens. Dr. Gersh talks about the impact of PCOS on the different microbiomes in the body. Research has found that the immune cells of women with PCOS take less to create a big inflammatory response.  Dr. Gersh explains how and why female hearts differ from male hearts. Why is estrogen crucial for mitochondrial health? Why do women with PCOS have the highest rates of pregnancy-related complications? Dr. Gersh talks about the first step in solving the PCOS problem. How does PCOD disrupt the circadian rhythm? Dr. Gersh discusses supplements and other ways to address PCOS. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Felice Gersh On her website: Integrative Medical Group of Irvine On Instagram  All Dr. Gersh’s books are available on Amazon

I am excited to connect with Dr. Lara Briden today! She is one of my favorite naturopathic doctors and the author of the bestselling books Period Repair Manual and Hormone Repair Manual. She has 25 years of experience in women's health, and she currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone- and period-related health problems.Dr. Briden is a wealth of information! She brings a fresh perspective and a positive voice to the health and wellness space, and I often recommend her book, Hormone Repair Manual, to my clients and patients. Today, she and I dive into her background as an evolutionary biologist and discuss how she became passionate about supporting women and advocating for them throughout their lifetime. We talk about perspectives on aging, what the second puberty (perimenopause) is, and the impact of histamine, mass-cell granulation, and estrogen. We discuss fat redistribution in middle age and the loss of insulin sensitivity. We speak about how using alcohol impacts brain health, sleep, the gut microbiome, appetite, cravings, and hinders estrogen metabolism. We also touch on ways to address dysfunctional uterine bleeding in middle age and explain how to advocate for your health, how middle-age impacts the nervous system, and the role of inflammatory foods, including dairy. I hope you enjoy our discussion as much as I did! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: Dr. Briden talks about her background as an evolutionary biologist and how she changed her career and became an advocate for women’s health. Many women fear the process of aging. Dr. Briden and I talk about women’s mindsets and their perspectives on aging.  Why is there so little awareness about perimenopause? Dr. Briden defines menopause and discusses the timeframe in which some women experience perimenopause symptoms. How can ongoing hormonal fluctuations during perimenopause, or second puberty, increase the likelihood of women having issues with a histamine response? Dr. Briden talks about fat redistribution in middle age and explains why women need to stay on top of it from a metabolic perspective. How can our modern-day lifestyle make the metabolic shift women experience in menopause even more challenging? Dr. Briden talks about natural treatments and hormone therapies to lighten the flow of the extremely heavy periods that some women experience during perimenopause. Dr. Briden discusses the connection between cow dairy and an inflammatory reaction in some people. Women need to understand what happens in their bodies when they have either a partial or a full hysterectomy. Dr. Briden talks about estrogen and brain health. How does alcohol affect the body? What are the best options with the fewest side effects for hormone therapy for women? Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Lara Briden On her website   On Facebook, Instagram, and Twitter: https://twitter.com/LaraBriden  Dr. Briden’s blog  Dr. Briden’s podcast Books mentioned:Period Repair Manual (for women in their 20s and 30s) by Dr. Lara BridenHormone Repair Manual (for women of 40-plus) by Dr. Lara bridenFree download of the first two chapters of both Dr. Lara Briden’s booksThe XX Brain: The Groundbreaking Science Empowering Women to Maximize Cognitive Health and Prevent Alzheimer's Disease by Lisa Mosconi, PhD

I had the honor of reconnecting with Chris Irvin today! (He was with me once before, on Episode 175.)Chris is a nutrition researcher, writer, and educator specializing in low-carb dieting for metabolic health and human performance. He is the author of Keto Answers, The Carnivore Diet for Beginners, and Mommy, Do I Have to Eat This? He is also the Chief Marketing officer at BioCoach, a company dedicated to taking down prediabetes and diabetes.Chris is an incredible resource on the value of keto and low-carb diets! His book, Keto Answers, is one of my favorite keto resources to recommend to clients! In this episode, Chris and I get into the differences between micro and macronutrients. We talk about the therapeutic uses of keto, low-carb, hormesis, and carnivore diets, the role of metabolic health, the value of protein, balancing longevity and sarcopenia, and the results of over-fasting, over-restricting, and creating too much stress on the body. We also dive into questions from listeners about the impact of low-carb and ketogenic diets on cholesterol panels and endurance, how to troubleshoot digestive distress, protein excess, and Chris’s favorite gadgets and supplements. I hope you enjoy listening to this podcast as much as I did recording it! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN: The therapeutic benefits of keto, carnivore, low-carb diets, and fasting. The value of protein. How much protein should you eat? The importance of having muscle. The benefits of eating grass-fed red meat. The problem with over-restricting, over-exercising, and over-fasting. Changing things up occasionally and using reverse dieting for optimum health. Adding more protein to your diet will make you feel better, and you won't gain weight. How will a low-carb or keto diet impact your overall cholesterol? Chris explains how a low-carb or keto diet affects the performance of endurance athletes. Products you can use to optimize endurance performance. Chris explains why digestive distress could occur with keto and shares his recommendations for overcoming it.  The impact of a low-carb diet on thyroid function. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Chris Irvin On his website On Facebook, Instagram, and Twitter: https://twitter.com/TheKetologist  Thinking Health Newsletter  The Keto Answers Podcast

Today I feel privileged to connect with the legendary Mark Sisson, the New York Times bestselling author of The Keto Reset Diet and bestselling book, The Primal Blueprint! Mark has been integral in turbo-charging the growth of the Primal Paleo movement. He is a prolific writer, blogger, and the founder of Primal Kitchen and Primal Nutrition.Our body’s ability to supply the cells with energy is critical to our lives. In all his work, which spans decades, Mark emphasizes the importance of metabolic health, which means that every cell in the body gets supplied with enough energy to function optimally. Metabolic flexibility is the body’s ability to extract energy from multiple sources, including fat stored in the body, and access energy from ketones to fuel the brain.In this episode, Mark and I dive into metabolic health and flexibility, nutritional dogmatism, disordered eating and extremes, and the misguidedness of the "calories in, calories out" approach. We discuss food scarcity, intermittent fasting, impulse control, and mindset, and Mark also shares how he has managed to have a healthy, happy, and well-adjusted family despite his success.  I hope you enjoy our conversation and gain a lot from listening to it! Stay tuned for more!IN THIS EPISODE YOU WILL LEARN What does metabolic health look like day-to-day? Mark explains how metabolic flexibility empowers people. Mark explains why we tend to over-eat from an evolutionary perspective. Most Americans are over-fed and under-nourished. Ideally, we need to figure out a strategy for eating as little as possible and staying satiated while building and maintaining muscle mass and having all the energy we need. You will get sarcopenia if you do not actively work against it.  What does it take to maintain your thyroid health? It is much easier to avoid over-eating when you become aware of being satiated. Building lean muscle mass is critical. It is crucial to understand that men and women have different nutritional requirements. Why is the “calories in, calories out” approach to weight loss misguided? Mark explains why he advocates for a more flexible approach to food choices. Mark shares his secret to cultivating a healthy and happy personal life alongside his professional life. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Mark Sisson On Mark’s Daily Apple website On Instagram

Today, I am excited to have my friend and colleague, Dr. Aaron Hartman, joining me! Dr. Hartman is a triple board-certified physician in functional and integrative medicine. Our immune systems can go into overdrive in response to many different environmental factors, including some of the things we get exposed to in our food and personal care products. Today, for the first time on the podcast, we will be talking about mold and micro-toxins and their resultant systemic inflammatory side effects.I like to think of Dr. Hartman as a medical detective because he takes the time to closely examine how and why various factors are present in his patients. In this episode, he and I dive deep into Chronic Inflammatory Response Syndrome (CIRS) and discuss how exposure to biotoxins can lead to a chronic inflammatory response. We talk about mold, contributors to mold exposure, and micro-toxins. We discuss the role of specific types of testing, provide clues for where to look for mold exposure, and explain how it can manifest. We touch on how CIRS can get triggered by seemingly benign things like too much exercise, post-traumatic brain injury, and breast implant illness. We discuss ways to treat those issues, focusing mainly on lifestyle, dietary recommendations, and adding things like specific types of filters to our environment. We also talk about how we can work with our local healthcare professionals to find people in our area to help us get to the root cause of many different chronic inflammatory symptoms. I found this conversation very interesting because I believe that many people may be diving down rabbit holes when, in fact, their symptoms might be there as a result of an overwhelming chronic inflammatory response. Stay tuned to learn how to deal with the systemic inflammatory side effects that could result from chronic mold exposure. IN THIS EPISODE YOU WILL LEARN: Why is the medical community not talking enough about mold exposure and micro-toxins? We look at the symptoms associated with Chronic Inflammatory Response Syndrome (CIRS). It can take many exposures over many years for those genetically more susceptible to micro-toxin exposure to become symptomatic. There is a case study at the University of Texas on curing POTS Syndrome by treating SIBO with low-dose naltrexone and IVIg. Healthcare providers get trained to think about each symptom separately. Dr. Hartman’s curiosity led him to see how many different things are interconnected. There are many different ways that people get exposed to mold- even from seemingly benign foods like coffee and peanut butter. We need to ask whether or not our innate immune system is activated to respond to the mold we get exposed to or if there might be something else within the CIRS world that could be causing the problem. Dr. Hartman created a blog series on his website to walk people through their symptoms to learn if they might have CIRS. Dr. Hartman talks about the often-overlooked melanocyte-stimulating hormone (MSH). Where should you start, and what should you look for with home-testing? Some ways that CIRS can get triggered. Everyone has different thresholds for a concussion. Overexertion can hurt the body, so you need to listen to what your body tells you. Dr. Hartman shares his thoughts on breast implant illness and its inter-relationship with CIRS. Some of the ways that Dr. Hartman addresses CIRS symptoms.   Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website  Connect with Dr. Aaron Hartman On his website CIRS eBook       Coffee link https://squarefeetcoffee.com/discount/IF\

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