Everyday Wellness with Cynthia Thurlow ™

I am thrilled to connect with the talented culinary personality and tastemaker Anna Vocino today. With her extensive experience as a bestselling cookbook author, actor, stand-up comedian, podcast host, and clean-eating expert, and her role as the founder of Eat Happy Kitchen, Anna brings her wealth of experience to the show.In our discussion, we dive into her journey with autoimmunity, exploring the role of nutrition, the effects of trauma, the importance of healthy eating, and how food can support our overall well-being. We cover her no sugar, no grains approach, especially during perimenopause and menopause, discussing insulin resistance and why we need to set healthy boundaries. We also get into the connection between food choices and mood, the harmful effects of the toxic diet culture, disordered eating, and fears of consuming carbohydrates, highlighting the significance of evaluating food labels, food manufacturing practices, and high-quality ingredients. Lastly, we touch on her latest book, Eat Happy Italian. I am confident you will enjoy this conversation with Anna Vocino as much as I did.IN THIS EPISODE YOU WILL LEARN: How her struggle with autoimmune conditions led Anna to shift to a gluten-free lifestyle Anna discusses her recent surgical menopause  How maintaining a healthy diet and lifestyle helps manage the symptoms of menopause The connection between nutrition and mental health Why should we personalize our dietary choices and not feel guilty about enjoying an occasional treat? Why we must read food labels carefully The problem with becoming too rigid about your food choices Anna shares how she creates her food products using only high-quality ingredients  How the recipes Anna creates are adaptable to different dietary restrictions and preferences Ways to navigate the best options in grocery stores and farmer's markets Bio: Anna VocinoAnna Vocino is a comic, culinary tastemaker, clean-eating expert, and founder of the premium natural food company Eat Happy Kitchen. After being diagnosed with celiac disease, she has authored hundreds of gluten-free, low-carb recipes in her bestselling cookbooks Eat Happy, Eat Happy Too, and the upcoming Eat Happy Italian. As a respected voice within the clean-eating community, Anna can deftly transform almost any recipe into a low-carb version of the dish without sacrificing taste.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Anna Vocino On her website  Eat Happy Kitchen Substack newsletter The Fitness Confidential podcast The Bedside Matters podcast

Today, I am excited to share the first class in a series of lipid masterclasses with the amazing Dr. Thomas Dayspring!Dr. Dayspring is certified in internal medicine and clinical epidemiology and is a fellow of the American College of Physicians and the National Lipid Association. He was previously the Educational Director of a nonprofit organization and has served as the Chief Academic Advisor for two major cardiovascular labs. Due to the in-depth nature of my discussions with Dr. Dayspring over several sessions, each lasting nearly six hours, it seemed logical to present these masterclasses in segmented chunks to make them easier to understand.In our first class today, we dive into the fundamentals, exploring what lipids are and how lipids and fatty acids are classified. We cover the physiology and transportation of cholesterol and the role of apoptosis, apo-proteins, and apo-lipoproteins, unravel the differences between HDL, LDL, IDL, and VLDL, and explain how to calculate LDLs and triglycerides for assessing metabolic health. Dr. Dayspring also shares his preferences regarding lab values and the indicators that provide information to help him determine the early risk of cardiovascular disease.We get into some detailed aspects of physical chemistry in this episode, so I highlight the main clinical points throughout our conversation to make it more understandable.Be sure to join Dr. Dayspring and me for our next episode in the lipid masterclass series.IN THIS EPISODE YOU WILL LEARN: What are lipids, and why are they important? Dr. Dayspring explains what triglycerides are. How lipids get absorbed and transported throughout the body What lipoproteins are, and how they get classified How cholesterols get calculated The impact of triglycerides on cholesterol levels and cardiovascular health How high triglyceride levels can indicate early insulin resistance or increased ASCVD risk What is the role of HDL particles? How metabolic syndrome impacts cardiovascular health Bio:Thomas Dayspring MD is a Fellow of both the American College of Physicians and the National Lipid Association and is certified in internal medicine and clinical lipidology. After practicing in New Jersey for 37 years, in 2012, he moved to Virginia. He served as an educational director for a nonprofit cardiovascular foundation and until mid-2019 as a Chief Academic Advisor for two major CV laboratories. Since then, he has served as a virtual cardiovascular / lipidology educator. Career-wise he has given over 4000 domestic (in all 50 states) and several international lectures, including over 600 CME programs on atherothrombosis, lipids/lipoproteins (and their treatment), vascular biology, biomarker testing, and women’s cardiovascular issues. He has authored several manuscripts and lipid textbook chapters and performed several podcasts. For several years he was an Associate Editor of the Journal of Clinical Lipidology. He was the recipient of the 2011 National Lipid Association’s Presidents Award for services to clinical lipidology and the 2023 Foundation of NLA Clinician/Educator Award. He has over 34K followers on his educational Twitter (X) feed (@Drlipid). He has Gold Heart Member status as a professional member of the American Heart Association and serves as a Social Media Ambassador for the European Atherosclerosis Society and the National Lipid Association.Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Thomas Dayspring Twitter (@DrLipid) LinkedIn

I am thrilled to have the opportunity to connect with Dr. Tim Spector today. He is a professor of genetic epidemiology at King's College, the director of the Twins UK study, a scientific cofounder at Zoe, and a leading researcher. He is also trained in rheumatology and epidemiology and is the author of Food for Life, his most recent book on nutrition and health.In our conversation today, we unpack the new science on the role of the microbiome, the benefits of diverse food choices, and why Dr. Spector does not support superfoods. We dive into plant-material diversity, fiber, polyphenol-rich foods, fermented foods, and protein, and explore and explore issues surrounding bio-individuality specific to fiber, the impact of antibiotics, the Predict study, the Zoe program, and research on menopausal gut microbiomes. Dr. Spector explains why he does not believe in snacking, the value of digestive rest and intermittent fasting, and why lifestyle is a critical factor in menopause and beyond. We also get into some fascinating upcoming research.I know you will love this insightful discussion with Dr. Spector.IN THIS EPISODE YOU WILL LEARN: What defines a healthy gut microbiome? Dr. Spector explains the concept of the microbiome as a virtual organ Why dietary diversity is essential How fermented foods and plant-based proteins improve gut health Some interesting research on research on how menopause affects the gut microbiome Dr. Spector describes the holistic approach of the ZOE program Why most snacks are unhealthy, and how extending the time between meals can improve gut health Using intermittent fasting to rest the gut and improve overall health How a poor night of sleep can alter food choices the following day The interplay between exercise and gut health Dr. Spector shares some ongoing research on the impact of coffee on the gut microbiome Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Tim Spector On Zoe Instagram ZOE Science & Nutrition podcast

I am honored to have Kristin Kirkpatrick joining me today. She is a registered dietitian, bestselling author, presenter, and dietitian with the Department of Wellness and Preventative Medicine at the Cleveland Clinic. The fatty liver epidemic now affects one in four people globally. In our discussion today, we explore who is most at risk, the essential functions of the liver, and how factors like COVID, stress, overeating, and alcohol contribute to the problem. We dive into the role of visceral fat, and Kristin shares her go-to labs and tests for assessing metabolic health. We break down why SECO is outdated, why sugar is particularly harmful to the body, and the effects of andropause, menopause, and other hormonal changes. We also tackle the toxic diet culture, under-eating, alcohol, poor sleep, exercise, carb restriction, beneficial supplements, and how nutrigenomics can guide us in navigating bio-individuality.I know you will love this eye-opening conversation with Kristin Kirkpatrick.IN THIS EPISODE YOU WILL LEARN: Why fatty liver is a silent epidemic The connection between fatty liver, type 2 diabetes, and insulin resistance How the COVID-19 infection impacts the liver  How non-alcoholic fatty liver gets diagnosed What are the primary functions of the liver? How ultra-processed foods contribute to sugar intake and impact metabolic health Why we must nourish the body with nutrient-dense foods instead of focusing on calorie restriction How does aging affect metabolic health? Why it is essential to maintain muscle mass during menopause The role of exercise in maintaining metabolic health How nutrigenomics helps in understanding genetic influences  Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Kristin Kirkpatrick On her website On social media: @fuelwellwithkrissy

Dr. Lisa Mosconi, an Associate Professor of Neuroscience and a leading voice in women's health, sheds light on the profound changes women's brains undergo during menopause. She discusses the historical neglect of women's health research and the alarming consequences of medical gaslighting. The conversation highlights hormonal roles like estradiol, progesterone, and testosterone and suggests lifestyle interventions and evolving treatments. Dr. Mosconi emphasizes the need for greater awareness and cultural support for women navigating these life transitions.

I am delighted to connect with Dr. Darshan Shah today. He is a health and wellness specialist, a board-certified surgeon, a published author, an entrepreneur, and the founder of Next Health, the world's first and largest health optimization clinic. In our discussion today, we dive into the current state of U.S. healthcare, contrasting how the traditional allopathic model focuses on acute care and disease treatment with a preventative approach. We cover the health of children and teens, mitochondrial dysfunction, the impact of shift work on circadian rhythms, hormonal regulation through HRT and lifestyle changes, looking at Akkermansia, gut physiology, and the implications of ultra-processed foods. We also explore cutting-edge therapies like IV NAD and exosome treatments. I am sure you will love this enlightening and informative conversation with Dr. Darshan Shah as much as I did.IN THIS EPISODE YOU WILL LEARN: The present state of healthcare in the United States Why we need to be personally responsible for our health How modern lifestyles impact mitochondrial health The impact of shift work on healthcare providers  The interplay between gut health and hormonal changes Why it is essential to address gut health and hormone deficiencies concurrently The health implications of eating ultra-processed foods  Why do we need to track biomarkers regularly? The benefits of novel therapies like IV NAD and exosome therapy Some tips for making simple and nutrient-dense meals Bio: Dr. Drashan ShahDr. Shah graduated from the accelerated 6-year MD/BS program at the University of Missouri, Kansas City, and earned his medical degree at the age of 21, becoming one of the youngest physicians in the country. He then continued his training in general surgery and trauma in Kern County, California where he performed over 10,000 operations on all body systems.From trauma surgery to reconstructive surgery, Dr. Shah has seen and done it all. He was also prolific in writing many articles published in dozens of academic journals, started a surgical education website, and was an outstanding teacher of fellow medical students and residents.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Darshan Shah Next Health   On Instagram 

I am delighted to reconnect with Dr. Catharine Arnston today. She is the founder, CEO, and Chief Scientific Officer of ENERGYbits. She last joined me on Episode 226 of the podcast. In our conversation, we dive into the importance of an alkaline lifestyle, looking at how our modern-day lifestyles expose us to toxins while contributing to soil depletion and poor-quality food. We discuss the benefits of spirulina, the effects of mitochondrial dysfunction in perimenopause and menopause, the role of free radicals and antioxidants, and the research currently being done on Me Screen, spirulina, and chlorella. We cover the differences between chlorella and spirulina, explaining how chlorella impacts the immune system and gut microbiome and how it is beneficial for cleansing, toning, healing, and overcoming hangovers. We explain how algae can help us reverse our biological or chronologic age, Catharine shares some tips for aging gracefully, and we also create a mini-course on algae. I know you will love and appreciate today’s invaluable conversation with Dr. Catharine Arnston.IN THIS EPISODE YOU WILL LEARN: The health benefits of an alkaline lifestyle and how algae helps in maintaining blood PH levels How soil degradation and over-processing impact the quality of our food  Why algae farming is sustainable and beneficial for the environment The nutritional benefits of spirulina and chlorella compared to those of collagen. How the non-stimulant effects of spirulina assist in ATP generation Why mitochondrial health is crucial How aging impacts ATP production How chlorella aids the detoxification process How combining spirulina with chlorella leads to optimum health Catharine shares lifestyle hacks for aging gracefully Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Catharine Arnston ENERGYbits - Use the code CYNTHIATHURLOW for a 20% discount on all ENERGYbits products On Instagram and Facebook Previous Episode Mentioned:Ep. 226 The Incredible Benefits of Algae, Chlorella, and Spirulina with Dr. Catharine Arnston

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

I am thrilled to have Jim Kwik joining me on the podcast today. Jim is an advocate for brain health. He is recognized widely as a global expert in memory improvement, brain optimization, and accelerated learning. He is also a New York Times bestselling author, keynote speaker, and the host of the acclaimed Kwik Brain Podcast. In our conversation, we dive into digital dementia, exploring how our heavy dependence on technology affects our memories, learning styles, visualization, teaching methods, and lifestyle choices. We touch on the role of the reticular activating system (RAS) in learning, looking at how to foster a curious mindset. We also cover information overload, the benefits of the Pomodoro Technique for brain breaks, common middle-age concerns, and the role of nootropics.Jim has kindly offered to give a few books away to our listeners. To participate, take a screenshot of the podcast featuring Jim and me and identify something you learned on social media, explaining how you will apply it to boost your brain health. Jim and his team will select a handful of listeners to receive an autographed copy of his book, Limitless- one of my favorites. This discussion with Jim Kwik is invaluable, and I know you will enjoy it!IN THIS EPISODE YOU WILL LEARN: What is digital dementia? Why handwriting notes is better than digital note-taking Jim shares a whole-brain note-taking method that combines logical left-brain and holistic right-brain thinking The benefits of visualization for learning and retaining information Why you need to forget what you already know to learn something new Why we need to stay curious and engage in lifelong learning How taking regular breaks helps us to avoid information overload and maintain focus Jim explains the Pomodoro Technique How genetics and lifestyle impact brain health The benefits of meditation, diet, and exercise Why Jim is passionate about the aging brain Bio: Jim Kwik is an internationally acclaimed authority in the realm of brain optimization. With over 30 years of experience, Jim has dedicated his life to helping people tap into their brain’s full potential. From overcoming learning challenges after a childhood brain injury, Jim embarked on a journey with the mission to leave no brain behind. Through his teachings, Jim inspires others to unlock their innate genius, empowering them to live a life of greater power, productivity, and purpose.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Jim Kwik On his website Instagram Twitter Facebook YouTube Kwik Brain Podcast Limitless is available on the Limitless website.

I am thrilled to reconnect with Kylie Larson today. Kylie is truly an exceptional individual. She is a Brendon Bouchard-trained coach, host of the Far from Perfect Podcast, content creator, and founder of Lift to Get Lean. In our discussion today, we dive into the role of compassion, particularly during perimenopause and menopause, and explore the concepts of surrender and trusting your body. We discuss why women are more concerned about the number on the scale than their body composition, explain why data is simply data, and how resistance to change can affect our ability to manage perimenopause and menopause. We cover macros, misinformation, and metabolic flexibility and look into the value of maintenance and how to reverse diet. Kylie also shares some of her favorite resources, books, and tools. I was honored to reconnect with Kylie, and I know you will love this conversation with her as much as I did.IN THIS EPISODE YOU WILL LEARN: The role of compassion in perimenopause and menopause How struggling to accept body changes can lead to self-criticism and stress The benefits of resting and mindful exercising Why body composition is more important than the number on the scale Why we need to be flexible about our health goals The value of nutrient-dense foods for maintaining muscle mass  Misconceptions surrounding macros How to maintain balance in your diet and lifestyle Why getting enough sleep is essential Making informed decisions about your food choices Kylie’s favorite books and resources Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Kylie Larson On Instagram The Far from Perfect podcast Book mentioned:Think Again by Adam Grant