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

Today, I am delighted to have Maria Emmerich joining me. Maria is a nutritionist who specializes in the ketogenic diet and exercise physiology. She struggled with her health and weight throughout childhood. That led her to become such a passionate nutrition expert. “My goal is to help transform people’s lives and start living again!” Maria specializes in brain neurotransmitters and how food can increase mental wellness. Her expertise has sent her around the world speaking about ketogenic diets. She has also cooked with Halle Berry and writes for Halle’s website.Twenty-three years ago, Maria was twice her size, and she had some serious issues going on. The doctor told her she had PCOS (Polycystic Ovary Syndrome), which is type-2 diabetes that affects female fertility. She also had acid reflux, depression, and IBS (Irritable Bowel Syndrome). The doctor told her she was doing nothing wrong. Those were just the cards she was dealt. She took her dog to the vet the same week because it was losing its hair, and the first question he asked her was what she was feeding it. When she changed the dog’s diet, its hair grew back. That got her thinking, so she started doing some research. She discovered that PCOS was caused by too much caffeine, sugar, and carbohydrates, which was what she was living on. She was only sixteen at the time, but she started making some dietary changes.Be sure to join us today to hear Maria’s inspiring story and find what she has to say about healing yourself with the food you eat.IN THIS EPISODE YOU WILL LEARN: Maria shares her background story. The journey towards health and wellness does not happen overnight. Some aspects evolve and shift over a lifetime. Maria discusses how she discovered the benefits of the ketogenic diet and what motivated her to stick to it. Why you should avoid processed foods even if they claim to be ketogenic. What makes women different. Some of the mistakes Maria sees women making when they come to keto that cause them to assume that keto is not working. Maria has a free macro calculator on her website. Maria talks about what alcohol does to our bodies and sleep patterns. Maria shares her thoughts on bioidenticals versus supplementation, as women make the transition from being fertile to perimenopause to menopause. Maria talks about the protein-sparing fast and shares some strategies for fasting successfully. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Maria EmmerichOn her ketomaria.comOn her Keto-adapted websiteOn Facebook, Instagram, and TwitterMaria’s free e-book

I am delighted and excited today to welcome Dr. David Jockers as my guest! Dr. Jockers is a doctor of natural medicine. He runs one of the most popular natural health websites, which has gotten over 1 million monthly visitors. His work has been seen on popular media such as the Dr. Oz show and Hallmark Home and Family. Dr. Jockers is the author of the best-selling books The Keto Metabolic Breakthrough and The Fasting Transformation. He is a world-renowned expert in the area of ketosis, fasting, inflammation, and functional nutrition. He is also the host of the popular “Dr. Jockers Functional Nutrition” podcast.Dr. Jockers was a personal trainer in his early twenties. At the time, he was taking in about 5,500 calories a day from six meals, which he thought he had to do to maintain his muscle mass. Then he developed irritable bowel and he lost about 30 pounds over two years. After reading the book, The Maker’s Diet by Jordan Rubin, he felt inspired to make some changes to his diet. He ended up on a grain-free, low-carb diet with lots of fermented foods and grass-fed meats and got a lot better. He noticed that when he skipped breakfast and drank a lot of water, he felt significantly better, and he started re-gaining muscle mass quickly. Dr. Jockers has been practicing intermittent fasting for sixteen years now, and it has revolutionized his life! Be sure to stay tuned today to learn more about intermittent fasting, some common fasting mistakes, and some of the lesser-known things you can do with fasting to benefit your health.IN THIS EPISODE YOU WILL LEARN: Dr. Jockers shares his background and explains what brought him to his fasting journey. There are several key mechanisms of intermittent fasting that can help you build muscle. The benefits of exercising while in a fasted state. The amount of protein you need to consume to build lean muscle. Dr. Jockers explains what he does to amplify the amount of autophagy taking place in his body. Why doing a 24-hour fast every week is realistic. Autophagy is a by-product of fasting. Dr. Jockers shares some strategies to boost autophagy. Dr. Jockers discusses the benefits of different kinds of exercise and getting enough proper sleep. The benefits you can add to fasting with coffee and various herbal teas. Dr. Jockers unpacks what detoxing is all about, and emphasizes why it is so important. Some common fasting mistakes that people tend to make. And some things you can do to make fasting easier. Dr. Jockers shares his thoughts on fasting variations, especially for women.  Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Dr. David JockersOn his websiteOn Facebook, Twitter, Instagram, and YouTubeBooks mentioned:The Maker’s Diet by Jordan Rubin

I am delighted to have Siim Land joining me once again as my guest for the show. Siim lives in the countryside of Estonia. He is a bestselling author, public speaker, high-performance coach, and professional biohacker. He is the author of Metabolic Autophagy, Stronger By Stress, and he is the co-author of The Immunity Fix. There is so much value in the lessons that Siim teaches and a lot of what he talks about in his books are things that people can do that don't cost too much money.Having the right amount of stress can actually make us stronger on many levels. In this episode, Siim talks to us about stress. He discusses how our bodies adapt to stress and how we can deal with it and recover from it, recognizing that stress biologically impacts our cells in very beneficial ways. Be sure to listen in today, to hear what Siim has to say about finding the appropriate balance around stress and eating right for your optimum health. In Episode 73, Kelly and I interviewed Siim Lands about biohacking and human bio-optimization.IN THIS EPISODE YOU WILL LEARN: Simm talks about how Covid has been affecting him in Estonia over the last ten months. Different stressors cause a slightly different effect on the body. However, a general stress response does tend to happen, regardless of the source of it. Siim describes the physical effects of stress. Siim talks about hormesis and stress adaptation. Stress can be a positive factor in our lives. Siim explains what will happen if you constantly try to avoid stress. Siim discusses the benefits of minor stressors on the mitochondria. There is a tipping point where physical activities like resistance training and cardio workouts are beneficial to us versus when they cause us damage. Siim shares some recommendations for fine-tuning your fasting regimen. Learn how to get sufficient protein in your diet, particularly when you are fasting. Siim talks about what you can do to build a healthy immune system and foods that are harmful to your health. You can protect yourself against the lipid peroxidation of oxidized fats by consuming vegetables that contain antioxidants. Vitamin E and algae, like spirulina, also have lipid peroxidation protective effects. Siim explains what traditional and infrared saunas do for the body in terms of immune function and other health benefits. Siim discusses the benefits of using cryotherapy in conjunction with infrared saunas versus doing them separately. Getting enough quality sleep is the foundation for good health and longevity. Siim shares some sleep-supporting hacks. Siim talks about the key nutrients that we need in our diet to support our immune function. Siim explains what impacts immune function negatively. Siim defines what wellness means to him. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Siim LandOn his websiteOn Facebook

For April, we are doing a biohacking month on the Everyday Wellness Podcast, and today, I am delighted to have Daniel Tal Mor joining me as my guest. Daniel is a seasoned entrepreneur, co-founder, and CEO of Lumen, a company developing consumer nutrition management platforms based on a small device that measures metabolism in a single breath and provides personalized food, lifestyle, and health recommendations. The Lumen is a tool that can help prevent serious illnesses. Up until now, measuring how we expend the fats and carbohydrates in our bodies and finding out how metabolically flexible we are (or are not) has been left largely to labs and those working in a scientific environment. Having a device in our home that can do all of that has been an exciting new development. In this episode, Daniel shares how he and his spouse came up with the idea of creating the Lumen device, and he talks about what the Lumen measures, who it was designed for, fuel management, and the importance of tracking your nutrition to maintain your metabolic health. Be sure to stay tuned today to find out what Daniel has to say about the Lumen device and how it can help us to maintain our metabolic health and flexibility. Show highlights: Daniel discusses how he, his spouse, and her sister came up with the idea of creating a device to give consumers a sense of how metabolically flexible they are. Daniel explains what the Lumen measures. Daniel talks about the different fuels and the different motivations that they represent. Daniel talks about metabolic flexibility and explains some of the benefits of using fat as a primary fuel source versus carbohydrates. Avoid being rigid in your diet. If you are following a ketogenic diet, it could be necessary to bump yourself out of ketosis sometimes to maintain your metabolic flexibility. Daniel discusses fuel management. Daniel explains how carbon dioxide plays in with our breath and how the Lumen device differentiates when we are burning more carbs from burning more fats. Daniel looks at how it is possible to see the changes caused by some dietary indiscretions almost in real-time. Some of the changes that Daniel and his team have seen in women’s metabolisms when they get close to their menstrual period and how that impacts their nutritional requirements. Daniel talks about how lack of sleep and stress impact people’s metabolic measurements. Daniel discusses the impact that traveling can have on your metabolism and how using the Lumen has helped him to find new habits that work for him. The impact that exercise has on your metabolism. Daniel talks about the effect that prolonged fasting has on people’s metabolic values. Daniel shares some food priorities and some strategies and hacks for improving your metabolic flexibility.  Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Daniel Tal MorOn his websiteOn FacebookOn InstagramDiscount code: cynthia30 for $30 off on Lumen

I am excited to welcome Melanie Avalon as my guest for today! Melanie is a SAG-AFTRA actress, author of What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine, host of the top iTunes podcasts The Melanie Avalon Biohacking Podcast, and The Intermittent Fasting Podcast with Gin Stephens, who has appeared on this podcast twice before. Melanie is certified as a wine specialist by the WSET and as a holistic nutritionist by the AFPA. She is a member of MENSA. Melanie developed the top iTunes app, “Food Sense Guide", to help those with food sensitivities, and she currently runs three rapidly growing Facebook groups. Melanie and I became friends when I appeared on her podcast last year, and we have stayed in touch since then.We are doing a biohacking block in April. Throughout April, we will be featuring on the podcast many of the people who I consider to be cutting edge in the biohacking space.Melanie is a powerhouse woman in the intermittent fasting space. She is one of the people helping to change the face of the health and wellness industry. She has no medical training. Yet, she is able to grasp some pretty heavy-duty concepts, and she fully understands the technology behind the various biohacking devices. Melanie is joining us today to talk about some of the biohacking devices and modalities and the benefits you can expect to experience from each of them. So be sure to listen in to find out what she has to say about the benefits of biohacking, supplements, and hormetic stressors.Show highlights: Melanie talks about what biohacking means to her, and she explains where you can start with that. Melanie walks us through the spectrum of biohacking devices, from those she considers milder or more benign to the more intricate ones, and explains what they do. Blue light-blocking glasses were the first biohacking thing that Melanie did. She has never stopped using them. Melanie explains the physical benefits of Near-Infrared Light Therapy and Near-Infrared Light saunas. Cold can do some amazing things for our bodies. We talk about challenging ourselves with hormetic stress and cold therapies. Melanie talks about the benefits of using the Apollo Neuro device for sound wave therapy. Melanie is a reformed insomniac. She discusses what has been the most helpful for her in terms of the quality of her sleep. Melanie talks about supplements that can be helpful for biohacking. The role that NAD+ plays in supporting our energy levels. Melanie talks about Vitamin D and explains why getting enough of it is vital for your health. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Melanie AvalonFollow Melanie on her personal Facebook page, Instagram, and Twitter, join her Facebook Group.           Recommended books:The Wim Hof Method by Wim HofLifespan by David A. Sinclair, Ph.D. and Matthew D. LaPlante Breath by James NestorThe Switch by James W. ClementRecommended app:dminder

I am delighted and excited to talk to Dr. Doni Wilson today. She is a naturopathic doctor, certified professional midwife, and certified nutrition specialist. Dr. Doni graduated from Bastyr University in 2000. She believes it is possible to be healthy, even when we are stressed. She helps patients reverse challenging health conditions, including fatigue, anxiety, autoimmunity, fertility, insomnia, as well as HPV, and abnormal pap smears. Dr. Doni is frequently called upon to discuss her approach in the media, as well as at both public and professional events. She writes a blog you can find at DoctorDoni.com, and her podcast is called “How Humans Heal”.After completing her pre-med degree, Dr. Doni was very interested in nutrition, so she decided to take a nutrition course. She fell so much in love with it that she ended up getting a nutrition degree. Then, a friend told her about naturopathic medical school, which she had never heard of before. There, she was able to study food as medicine. That provided her with a perfect solution because she knew that healing with food and nutrients is possible, and she wanted to be able to support people in that way. Be sure to stay tuned to find out what Dr. Doni has to share about how to stay healthy during times of stress.IN THIS EPISODE YOU WILL LEARN: Dr. Doni explains what inspired her to choose the natural medicine route, as opposed to a more traditional allopathic medicine route. Dr. Doni defines stress. Dr. Doni discusses the impact of stress on our bodies and explains how we can mitigate the stress we deal with, acutely versus chronically. The stress response is unique to every individual. We can help our body and our brain recover from stress. Some of the practices that Dr. Doni suggests, for helping her patients get out of fight or flight mode and managing their stress in the long term. Do some things in your day to prevent yourself from going full-steam ahead from the time that you get out of bed. You will experience many benefits from meditating regularly. Dr. Doni has developed an assessment to help people understand their stress type. Your stress levels can be measured using your urine or saliva. Dr. Doni explains what adaptogens are, and how they can help in managing stress. Spending time in nature is very helpful for managing stress levels. Dr. Doni explains how circadian rhythms impact our bodies. Dr. Doni explains how cortisol affects all the different body systems. Dr. Doni discusses what she has learned about HPV, which can also get activated by stress. Dr. Doni talks about the HPV vaccine, its efficacy, and the possible side-effects. There are ways to protect yourself from the HPV virus, whether or not you get the vaccine. Dr. Doni talks about her latest book, Master Your Stress, Reset Your Health, which is coming out soon. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with DoniOn her website 

Dr. Perlmutter has written several books to educate people on the importance of the physiological connection between the gut and the brain. In this episode, he talks to us about his most recent book, Brain Wash, which he co-authored with his son, Austin Perlmutter, also a physician. The release of Brain Wash was very timely, given the current state of affairs with the growing pandemic, both in the United States and the rest of the world. Find out what motivated Dr. Perlmutter and his son to write Brain Wash and what you can expect to learn from reading it. IN THIS EPISODE YOU WILL LEARN Dr. Perlmutter talks about what inspired him and his son, Austin, to write the book, Brain Wash. We need to recognize that there is hard-wiring in the brain, which relates to how we make our decisions. Dr. Perlmutter describes the two fairly distinct areas of the brain that deal with each type of decision-making. Dr. Perlmutter explains the interesting fact that was discovered about the pre-frontal cortex area of the brain. Dr. Perlmutter explains the detrimental effect that electronics and some other factors have on the evolution of the pre-frontal cortex of the brains of children and teenagers. Dr. Perlmutter talks about how we can go about reconnecting and bringing the pre-frontal cortex back online. That information forms the heart and soul of the book, Brain Wash. As a global community, we need to cultivate the ability to remain open-minded and have cognitive empathy. We need to accept and embrace the notion that people will change their views and their position on things over time. Dr. Perlmutter explains how the quality of our sleep impacts our decision-making. The impact that social media has on our notion of connectedness as humans. Dr. Perlmutter explains how the stress of the pandemic has impacted our brains and the outcome of the pandemic. Our biological age can differ from our chronological age. Dr. Perlmutter explains how that could impact our immune system and our risk for the outcome of Covid. Dr. Perlmutter talks about the powerful benefits of exposing ourselves to nature and the profoundly positive impact it has on our brains. Dr. Perlmutter talks about the importance of getting enough exercise, and why a bit of stress is good for the body. He also shares a way to calculate your ideal heart rate. The three foods that Dr. Perlmutter feels are most beneficial for the brain, to keep the amygdala at bay and serve the executive function of the pre-frontal cortex. Dr. Perlmutter talks about the book that he is working on currently, due for release in 2022. Bio: Dr. Perlmutter received his M.D. degree from the University of Miami School of Medicine, where he was awarded the Leonard G. Rowntree Research Award. He serves as a member of the Editorial Board for the Journal of Alzheimer’s Disease. He has published extensively in peer-reviewed scientific journals, including Archives of Neurology, Neurosurgery, and The Journal of Applied Nutrition. Also, he is a frequent lecturer at symposia sponsored by institutions such as the World Bank and IMF, Columbia University, Scripps Institute, New York University, and Harvard University. He serves as an Associate Professor at the University of Miami Miller School of Medicine. Dr. Perlmutter’s books include the #1 New York Times bestseller Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar, with over 1 million copies in print. Other New York Times bestsellers include Brain Maker, The Grain Brain Cookbook, The Grain Brain Whole Life Plan, and Brain Wash,. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Dr. PerlmutterOn Facebook      On InstagramOn his website  

We are excited to have Dr. Glenn Livingston joining us on the show today. Dr. Glenn Livingston is a veteran psychologist and was the long-time CEO of a multi-million dollar consulting firm that has serviced several Fortune 500 clients in the food industry. You may have seen his or his company’s work, theories, and research in major periodicals, like the New York Times, the LA Times, the Chicago Sun-Times, the New York Daily News, American Demographics, or any other media outlets. You may have also heard of him on ABC, WGN, and our CBS Radio or UPN TV. Disillusioned by what traditional psychology had to offer overweight and/or food-obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via his work with his patients and a self-funded research program. Most importantly, his personal journey led him out of obesity and a food-prison to a normal healthy weight and a much more light-hearted relationship with food. Be sure to stay tuned today to hear his story and find out how to stop overeating, stress eating, or binge eating and how to stick to any diet.IN THIS EPISODE YOU WILL LEARN: Dr. Glenn shares his story and explains how his journey influenced where he is today. How Dr. Glenn’s book, Never Binge Again, came about. Dr. Glenn dives into the concept of binge-eating and cravings-cycles and explains why some people are more susceptible to those types of behaviors than others. Dr. Glenn believes that decision-making wears down your will-power. Dr. Glenn talks about why people have different types of cravings related to different kinds of stress. Dr. Glenn looks at the idea of moderation versus abstinence. Dr. Glenn unpacks the societal pressures around sugar and alcohol. Dr. Glenn talks about why some people tend to binge-eat when breaking an intermittent fast and how they can overcome it. Dr. Glenn explains why you need to watch out for asking why certain things are the way they are. Why flour is so intoxicating. Dr. Glenn explains what the phenomenon of down-regulation is and how it works. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Dr. GlennOn his website - Click the big red buttonOn FacebookOn TwitterHis blogOn LinkedInBooks mentioned:Never Binge Again by Dr. Glenn LivingstonSugar Fat Salt by Michael Moss

We are delighted and excited to welcome Dr. Ken Berry back as our guest. He is a board-certified family medicine physician based in Tennessee, and he has dedicated his practice to fighting to end the epidemics of chronic disease caused by hyperinsulinemia. Dr. Berry was one of our favorite guests from 2020, and we brought him back on the show because it is the start of a new year, and we would like to get a fresh perspective on how to get back on track. Today, he will be speaking to us about the recent USDA dietary guidelines, weight-loss stalls, and sugar addiction.Ken Berry is a certified physician, an Amazon Best Selling Author, and a passionate advocate of health on his YouTube channel where he has over one million subscribers. Along with his online presence, he is active in his community of Camden Tennessee where he has been practicing at The Berry Clinic since 2003. Dr. Berry is known for his direct, no-nonsense approach to health and wellness. After signing with Victory Belt Publishing House this year, Dr. Berry just released the second edition of his best-selling book Lies My Doctor Told Me. He is also writing his second book called Common Sense Keto for Type II Diabetes. He looks forward to working with the real people of the world in continuing his mission to bring an end to the obesity and Type II diabetes epidemics, along with bringing awareness to such issues as thyroid health and hormone optimization. Be sure to listen in today to find out what Dr. Ken has to share about fighting hyperinsulinemia with a proper diet.IN THIS EPISODE YOU WILL LEARN: Dr. Berry talks about the influence of the major food and beverage companies on the USDA dietary guidelines. How the big food corporations are taking advantage of our evolutionarily passed-on craving for sweetness. Why people are struggling with losing weight. Reclaiming control over your diet is a powerful step that can open many doors for you. Some people become more easily addicted than others to various things, including sweetness. That’s why you need to be honest with yourself if you think you have a problem. A national health crisis is evident due to the vast number of adults in the US who have at least one metabolic syndrome marker. There is a lot of value in using a CGM to monitor your blood sugar, to see your response to specific macronutrients. The kind of damage you cause to your body when your blood sugar spikes above 140. Dr. Berry shares his thoughts about various supplements, like Berberine and Chromium. Dr. Berry defines a proper human diet. A nutritional suggestion for those who don’t have much access to fresh fruit and vegetables. Dr. Berry discusses his position on sleep and stress. What Dr. Berry will be focusing on in 2021.  Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s Website Connect with KenOn YouTube     On FacebookOn TwitterFollow Dr. Berry on his rediscovery of the proper human diet. He goes live on Facebook, YouTube, and Twitter, every Monday at 7 pm central standard time. Books mentioned:Sugar Fat Salt by Michael MossSacred Cow by Diana Rodgers and Robb Wolf

We are excited to have Dr. Will Cole joining us as our guest for today. He is a leading functional-medicine expert who consults people around the world. Named one of the top 50 functional medicine and integrative doctors in the nation, Dr. Cole specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach for thyroid issues, autoimmune conditions, hormonal imbalances, digestive disorders, and brain problems. He is very well-known as the bestselling author of Ketotarian, The Inflammation Spectrum, and his newly-released book, Intuitive Fasting, where he explains how to use the powerful benefits of flexible intermittent fasting to gain metabolic flexibility and find food peace. He is also hosting the new podcast, The Art of Being Well.Dr. Cole has always been interested in health and wellness, even as a young kid. His parents were ahead of their time in terms of their approach to health and wellness. In the sixth or seventh grade, he was inspired by the book Patient Heal Thyself, where the author, Jordan Rubin, spoke about reversing his autoimmune condition with food. Dr. Cole’s interest in health eventually evolved into a desire to be formally trained. Be sure to listen in today to hear about his new book, Intuitive Fasting, and learn about how fasting will benefit your health beyond just losing weight.IN THIS EPISODE YOU WILL LEARN: Dr. Cole discusses his background and how he created his powerful platform for his patients. Dr. Cole discusses what the impetus was for writing his book about intermittent fasting. Dr. Cole believes that wellness should come from our authentic intuition. Dr. Cole unpacks what metabolic flexibility means, and he explains why we should be concerned about it. Dr. Cole explains how much the mentality of fasting differs from that of counting calories. Dr. Cole explains why it is critical to eat for satiety and to align yourself with the intuitive eating approach. Ways to avoid eating too much fat when following the ketogenic diet. Dr. Cole talks about the anti-aging benefits of fasting. Why you need to find a sustainable way of eating where you can leverage all the benefits without doing too much too soon. How effective fasting differs for men and women. Dr. Cole discusses his personal dietary preferences. Dr. Cole shares his take on using bio-hacking tools. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s website Connect with Will ColeOn his websiteOn Instagram