
Everyday Wellness with Cynthia Thurlow ™
Cynthia Thurlow is a nurse practitioner, host of the Everyday Wellness podcast, author and international speaker, with over 15 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique).With over 25 years experience in health and wellness, Cynthia is a globally recognized expert in perimenopause/menopause and intermittent fasting, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her mission is to help empower women to live their most optimal lives in perimenopause and beyond.
Latest episodes

Dec 7, 2024 • 56min
Ep. 420 Eat Like a Girl: Redefining Female Nutrition and Wellness with Dr. Mindy Pelz (D.C.)
Today, I am delighted to have my friend and colleague, Dr. Mindy Peltz, on the show with me for the third time. She is a well-known women's health advocate, deeply dedicated to empowering women to trust and embrace the process of natural healing within their bodies. In our discussion, we dive into her latest book, Eat Like a Girl, and she explains how her mom influenced the development of her nutritional and mindset philosophy and her approach to food. We explore the social media incubator, how societal norms shape our self-worth, and how to eat like a girl. We also discuss using food as hormonal medicine, the role of estrobolome, and how environmental toxins are in our personal care products and food. I know you will love today's valuable, insightful, and thought-provoking conversation with Dr. Mindy Pelz.IN THIS EPISODE YOU WILL LEARN:
How our childhood experiences shape our approach to food and health
Dr. Mindy discusses the five principles in her latest book, Eat Like a Girl
The unrealistic expectations of the diet culture and why we need a more flexible and personalized approach to food
The benefits of eating fermented foods
How protein is essential, especially for women who are fasting intermittently
How social media impacts health habits and the dangers of following short-term trends
Why women must take ownership of their health and make informed decisions based on their unique needs
The link between estrogen and people-pleasing
Using food as hormonal medicine
The importance of minimizing exposure to exogenous estrogens and other toxins
Why we need a holistic approach to health and what that includes
Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Mindy Pelz
On her website
Dr. Mindy’s latest book, Eat Like a Girl, is available on Dr. Mindy’s website, Amazon, Barnes and Noble Online, or from most bookstores.

Dec 4, 2024 • 57min
Ep. 419 Hormone Therapy Trends: Allopathic vs. Integrative Care with Dr. Kathleen Jordan
I am thrilled to connect with Dr. Kathleen Jordan today. She is an internist, menopause-certified provider, and the Chief Medical Officer at Midi Health, where she leads a team of clinicians on a telehealth platform serving women across the USA. In our conversation today, we explore key trends and regional differences in prescribing hormone replacement therapy, contrasting the traditional allopathic approach with integrative care. Dr. Jordan shares her philosophy on lab results and symptoms when addressing estrogen, progesterone, and testosterone utilization and highlights the need to access medications and insurance. We also dive into weight loss resistance, sleep, exercise, alcohol, and the research on GLP-1s.This insightful conversation with Dr. Kathleen Jordan is invaluable, so you will likely want to listen to it more than once.IN THIS EPISODE YOU WILL LEARN:
Why many clinicians are reluctant to prescribe HRT
How testosterone use varies across the different states, and the challenges of prescribing it due to its controlled substance status
Why must testosterone levels be monitored?
The benefits of combining GLP-1 therapy with HRT
How does regular exercise improve metabolic health?
Why it is hard to maintain a healthy weight in midlife
How alcohol increases the risk of cancer
The benefits of stress management and optimizing hormone levels for better sleep
Common sexual health issues in midlife
How hormone fluctuations can affect mental health
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Kathleen JordanMidi Health

Dec 2, 2024 • 1h 20min
BONUS: Breaking Down Calorie Restriction, Protein Intake and The Ketogenic Diet with Chris Irvin
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
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Connect with Chris Irvin
On his website
On Facebook
Instagram
Twitter
Thinking Health Newsletter
The Keto Answers Podcast

Nov 30, 2024 • 46min
Ep. 418 Fat Loss Myths, Muscle Matters & Diet Break Strategies Explained with Dr. Bill Campbell
Today, I am thrilled to welcome Dr. Bill Campbell, a professor and director of the Performance and Physique Enhancement Lab at the University of South Florida and the creator of Body by Science, a review summarizing the latest and best research on fat loss and muscle-building. His research focuses on helping people optimize their physiques within a sustainable lifestyle. In our discussion, we tackle common misconceptions about fat loss and explore ways to measure body fat rather than lean mass. We look at the mechanisms that increase hunger and slow metabolism when body fat is too low, the effects of crash and yo-yo dieting, the menopause transition, and contributors to weight-loss resistance. We cover concerns related to muscle protection, protein needs, and lifestyle habits in strength training. Dr. Campbell also defines diet breaks, discusses his concerns about time-restricted and intermittent fasting when protein intake is insufficient, and shares some of his favorite supplements.You will love this informative conversation with the delightful Dr. Bill Campbell.IN THIS EPISODE YOU WILL LEARN:
Some common misconceptions surrounding fat loss
What are the most effective ways to measure body fat?
The average body fat percentages for men and women
How social media and fitness competitions have skewed our perceptions of body fat
The benefits of fat-loss sprints as an alternative to crash dieting
Why women may struggle with weight loss resistance during menopause
Dr. Campbell clarifies the concept of anabolic resistance and explains the need for higher protein intake as we age
Why very short feeding windows are not ideal for building muscle
How diet breaks can help to control hunger
The adverse effects of sleep deprivation
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Bill Campbell On Instagram

Nov 27, 2024 • 1h 8min
Ep. 417 Why Talking About Death Makes Us Uncomfortable with Julie McFadden, RN
I am thrilled to have Julie McFadden, RN, a hospice and palliative care nurse with over 15 years of experience, joining me today. Julie is committed to normalizing death and dying. In our conversation, we address common misconceptions surrounding hospice care and why discussions about death and dying make us feel uncomfortable. We explore the concept of death with dignity, emphasizing the importance of open, honest conversations around end-of-life issues, including advanced directives, living wills, and code status. We address the challenges of technology within traditional allopathic medicine, clarify what hospice truly is, and explain the ICU signs that indicate someone is close to the end of their life. We also share some practical tips for processing grief and uncomfortable feelings. This discussion with Julie McFadden is a must-listen for healthcare professionals as it is full of valuable insights. Her book, Nothing to Fear: Demystifying Death to Live More Fully, is also helpful as a resource for anyone navigating end-of-life concerns with loved ones or friends.IN THIS EPISODE YOU WILL LEARN:
How hospice is all about providing comfort and quality of life
The challenges associated with prolonging life in traditional allopathic medicine
Why conversations about death and dying are essential
How the medical system has changed the way we view death
How hospice differs from palliative care
Why patients should get informed about the progression of their disease and why their families must prepare for the end of their lives
How advanced directives and living wills ensure that the wishes of patients are respected, and some examples of those directives
How interventions can sometimes cause more harm than good
Julie offers tips for processing grief and supporting others who are grieving.
How clinicians can support one another when dealing with traumatic experiences
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Submit your questions to support@cynthiathurlow.com
Connect with Julie McFadden
On her website
On TikTok, Instagram, YouTube

Nov 25, 2024 • 55min
BONUS: Eat to Beat Your Diet: Achieve A Balanced Lifestyle with Dr. William Li
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 TwitterInstagramLinkedInCheck 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

Nov 23, 2024 • 57min
Ep. 416 Blood Sugar, Hormones & Tools: Master Your Health Journey with Kara Collier. RDN, LDN, CNSC
I am delighted to have Kara Collier joining me for the third time today. The last time we connected was in episode 285.Kara is a registered nutritionist and dietitian. As the co-founder and Vice President of Clinical Operations at Nutrisense, she is the leading authority on continuous glucose monitoring technology for health optimization, disease prevention, and reversing metabolic dysfunction.In our discussion today, we dive into the outdated history of dietitian recommendations, the problem with rigid nutritional dogma, and the need for dietary nuances. We look at scale-related phobias and how many individuals have become disconnected from their bodies, and we discuss the use of tools and data for better health. We also share signs of blood sugar dysregulation, explain what blood sugar spikes mean for your health, explore how perimenopause and menopause affect insulin sensitivity, and touch on the benefits of postprandial excursions and training, stressors, macros, and more.I know you will love today’s invaluable and insightful conversation with Kara Collier.IN THIS EPISODE YOU WILL LEARN:
How dietary advice must fit individual nuances and needs
The dangers of rigid nutritional dogmatism
Why the scale is not a reliable tool for monitoring health
The benefits of continuous glucose monitors for analyzing metabolic health
How attuning to body signals allows people to make better health decisions
Common symptoms of blood sugar dysregulation
How the menstrual cycle affects insulin sensitivity and blood glucose levels
The impact of various types of exercise on blood glucose levels
Will hormetic stress lead to optimal health?
The benefits of making protein a dietary priority
Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Connect with Kara Collier
On social media: karacollierrd or Nutrisenseio
Nutrisense
Previous Episode Mentioned:Ep. 285 Improving Metabolic Health: Lifestyle Interventions To Optimize Metabolic Health with Kara Collier

Nov 20, 2024 • 48min
Ep. 415 The Power of Quiet: Essential for a Balanced Life with Elaine Glass
I am delighted to have Elaine Glass joining me on the podcast today. Elaine has transformed many lives with her healing presence, coaching countless people and helping them unlock their essential selves to find purpose, peace, and self-empowerment. She now travels the world, sharing her methodologies, holistic healing techniques, energy medicine, and spiritual guidance. In this episode, we explore the notion of getting quiet, examining the impact of social media, texting, and ghosting. We discuss the pervasive issue of busyness, the role of trauma, and the labyrinth as a meditative tool, emphasizing the power of rest. We also look into why many women struggle with receiving, the significance of the great pause, and ways to create harmony in life. I am confident you will find this conversation with Elaine Glass as insightful and enriching as I did recording it.IN THIS EPISODE YOU WILL LEARN:
Elaine shares her journey of discovering inner stillness
Why is it essential for women to get quiet?
How social media contributes to dissatisfaction and angst in women
Why Elaine believes that no children should have phones until high school
How technology has disconnected people from their true selves
How busyness can be a reflection of trauma for some
The benefits of using the labyrinth as a meditative tool for personal transformation
How listening without fixing can improve marriages
Why rest is essential for self-love
The importance of pausing, purging, and discovering your purpose in the second half of life
How to find purpose and develop intuition through self-awareness and spiritual practices
Bio:For over 15 years Elaine Glass has transformed lives with her healing presence and coached countless people to unlock their truest selves, finding purpose, peace, and self-empowerment. At one point she found herself at a personal crossroads. A newly single mother, burned out, fearful, and alone, she lived the next decade in search of her own healing and inner truth. She now travels the world sharing her holistic healing techniques, energy medicine methodologies, and spiritual guidance. Her mission today is to guide people in connecting with their soul's calling to bring lasting love, joy, and vitality.Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Connect with Elaine Glass
On her website
Order a copy of Elaine’s book, Get Quiet

Nov 18, 2024 • 1h 7min
BONUS: Optimal Protein, Red Light Therapy and Biohacking with Vanessa Spina
I am honored and delighted to have Vanessa Spina joining me on the podcast today! Vanessa is the best-selling author of Keto Essentials and a sports nutrition specialist whose expertise on the ketogenic diet has left a lasting impact on countless lives! With a background in biomedical science and a multifaceted career as an international stockbroker, her pioneering journey in the health and wellness industry has been nothing short of remarkable! In this episode, we dive deep into the fascinating realm of nutrition, from unraveling the mysteries of protein-recommended daily allowances and the leucine threshold to exploring the pivotal role of strength training in metabolic health. We dispel common misconceptions about the ketogenic diet, debunk the deceptive nature of the scale, and unveil the significance of DEXA scans in understanding changes in body composition. Vanessa also sheds light on the crucial importance of mitochondrial health and shares invaluable insights on various methods, including red light therapy, cold thermogenesis, micronutrients, and structured supplementation, to support our cellular powerhouses. Join Vanessa and me as we embark on a knowledge-rich journey and uncover the keys to optimal health and well-being!IN THIS EPISODE YOU WILL LEARN:
Common misconceptions about ketogenic diets
Why a traditional ketogenic diet is not for everyone
Why macronutrients are essential
Misinformation regarding the recommended daily allowance for protein
How to build muscle
The relationship between metabolic health and muscle health
The importance of DEXA scans for understanding body composition
Why resistance training is a priority
How to support the mitochondria
The benefits of red light therapy and cold therapy
Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s websiteConnect with Vanessa SpinaOn her websiteThe Optimal Protein PodcastVanessa’s book, Keto Essentials: 150 Ketogenic Recipes to Revitalize, Heal, and Shed Weight

Nov 16, 2024 • 1h 2min
Ep. 414 Is Obesity Really Genetic? Debunking the Myths with Dr. Ken Berry
I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients. In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils and the significance of visceral fat.You will not want to miss this invaluable discussion with Dr. Ken Berry.IN THIS EPISODE YOU WILL LEARN:
Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietician claimed that ultra-processed foods are acceptable.
How media sources are losing their credibility
The vital part social media plays in changing the narrative and holding media sources accountable
Why consumers must stay informed and be proactive in their health choices
The health implications of eating ultra-processed foods
Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like ozempic for children.
The benefits of eating whole foods
Dr. Berry shares his three rules for a healthy diet.
Why we need to avoid sugar and seed oils
How following a low-carb diet can help to reduce visceral fat.
Dr. Berry introduces the American Diabetes Society and explains its mission.
Bio: Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha, and their children on a farm in Holladay, Tennessee.Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Ken Berry
On his website
YouTube
The American Diabetes Society Dr. Berry has three books available on Amazon: Lies My Doctor Told Me, Kicking Ass After 50, and Common Sense Labs
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