Everyday Wellness

I am honored to connect with Mike Sapiro today. He is an ordained Zen Buddhist monk, poet, clinical psychologist, psychedelic psychotherapist, author, meditation teacher, and researcher, in addition to being a transformational coach for world-class musicians, athletes, veterans, scientists, authors, and playwrights. In our conversation, Mike talks about truth medicine and explains how trauma is a disconnection from the present moment, clarifying how the nervous system responds to chronic stress or trauma, and how midlife transitions can reactivate unhealed wounds. We explore how culture, ancestry, parenting, and epigenetics shape conditioning, and examine the roles of ego, psychedelics, and surrender in the healing process. We also discuss what it means to lead with the heart, integrity, and humility, and tackle the emotional weight of regret, remorse, and shame. Mike also recommends some simple yet powerful daily practices to help us heal. This conversation with Mike Sapiro is truly invaluable. I loved his book, Truth Medicine, and I know the wisdom in both the book and this episode will resonate deeply with many of you. IN THIS EPISODE, YOU WILL LEARN: The healing benefits of framing trauma as a disconnection from the present moment Understanding and addressing the causes of undesirable behaviors, and addressing the hurt and conditioning that drive them How chronic stress and trauma impact the nervous system How societal pressures and constant connectivity contribute to stress and a sense of disconnection The value of psychedelics for accessing new perspectives and insights How midlife transitions can reactivate unhealed wounds The benefit of involving the heart, psyche, and cosmos in the therapeutic process Why trusting, letting go, and surrendering are essential for psychedelic therapy  How integrity and humility can lead to profound healing and transformation within the therapeutic process Mike shares some small, consistent actions that can help build trust and self-care  Bio: Michael Ryoshin Sapiro, PsyD, is an ordained Zen Buddhist monk and poet, clinical psychologist, psychedelic psychotherapist, author, meditation teacher, and researcher. He is also a transformational coach for world-class musicians, athletes, former special operations veterans, scientists, CEOs, authors, and playwrights.  Over the last two decades, he has served and reached thousands of people in a variety of settings: therapy, workshops, international retreats, hosting a nationally syndicated radio show called Radio Awakened, keynote addresses, and being featured on podcasts. In the last several years, his work has been featured on over 20 well-known podcasts, and he is a co-host for global mental health summits put on by Wisdom for Life, landing in over 70 countries and reaching hundreds of thousands of people. He is featured in a documentary by Brandow Kapelow called “An Act of Service” on ketamine treatment for first responders that was featured by The New York Times. He currently works extensively with first responders in therapy, offering ketamine-assisted psychotherapy, leading retreats, and running calls with them. He believes that unconditional love, speaking one’s truth, and authenticity are the medicines for good health and a thriving life. His work is dedicated to personal awakening for the sake of collective transformation.  Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Michael Sapiro On his website On Instagram Purchase a copy of Truth Medicine

I am delighted to have the privilege of reconnecting with Dr. Deb Matthew today. She joined me once before in Episode 259. She is a distinguished best-selling author, international speaker, and dedicated educator known as the Happy Hormone Doctor.  Cardiovascular disease is the number one killer of women in the United States, causing one of every 3.2 deaths among women annually. In our conversation today, Dr. Matthew and I delve into the realm of cardiovascular disease, exploring the benefits of hormone replacement therapy, essential laboratory testing, medications, and the neurocognitive changes that occur during perimenopause and menopause. We also focus on lifestyle, gut testing, and the all-time favorite topic of weight loss resistance.  Stay tuned for today’s engaging, enriching, and enlightening discussion with Dr. Deb Matthew. IN THIS EPISODE YOU WILL LEARN: How HRT reduces the risk of cardiovascular disease  How long-term use of estrogen can reduce the risk of heart disease over time Why should you do a hormone panel before starting HRT? How cortisol levels impact cardiovascular health How the coronary calcium score helps to predict heart attack risk Cholesterol markers and their significance in cardiovascular risk assessment Managing cholesterol levels in perimenopausal women The importance of addressing underlying hormonal imbalances in women to mitigate cognitive decline and lipid disorders The connection between gut health and brain fog How women’s testosterone levels impact their cognition and motivation Hormone imbalance and weight loss resistance in women  Connect with Cynthia Thurlow Follow on ⁠Twitter⁠ ⁠Instagram⁠ ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠. Submit your questions to ⁠support@cynthiathurlow.com⁠. Connect with Dr. Deb Matthew On her ⁠website⁠ ⁠Facebook⁠ ⁠Instagram⁠ Dr. Deb Mathew’s book ⁠This is Not Normal on Amazon⁠ or ⁠download the ebook⁠  Previous Episode featuring Dr. Matthew ⁠Ep. 295: HRT’s Impact on Women’s Health Through Time with Dr. Deb Matthew

Today, I have the honor of reconnecting with Dr. Vonda Wright, a renowned expert in Aging and Longevity with over 20 years of experience in orthopedic surgery and sports medicine. She is also the host of the Hot for Your Health podcast.  In our discussion, we examine how mainstream news relies on sedentary science, highlighting the hallmarks of aging and the value of shifting mindsets around aging. We explore the foundational role of mitochondria in cellular health changes as we navigate the aging process, looking at satellite cells and the communication between muscle, bone, and adipose tissue. We also discuss the musculoskeletal syndrome in menopause, VO2 Max, and the science and lab testing that can help predict longevity and peak performance. This conversation with Dr. Vonda Wright is truly invaluable, and I highly recommend her book, Unbroken, as a powerful resource for understanding the transition from perimenopause to menopause. IN THIS EPISODE, YOU WILL LEARN: Vonda explains how mainstream news is based on sedentary science  How hormonal changes impact muscle quality during the perimenopause to menopause transition Why exercise is essential for rejuvenating muscle stem cells and maintaining muscle mass as we age  How satellite cells can lose their regenerative capacity through inactivity Why exercise is necessary for producing Klotho (the longevity protein)  How your muscles, bones, and fat are in constant communication The benefit of VO2 Max for understanding how your current level of fitness will project into the future The importance of knowing your longevity goals for creating a balanced fitness plan  Knowing the difference between being lean and being healthy Why muscle mass is crucial for your health and mobility The specialty labs Dr. Vonda uses in her practice Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Vonda Wright On her website  Instagram and YouTube Dr. Wright’s book, Unbreakable, will come out on the 26th of August. You can pre-order a copy and get your Unbreakable Data Assessment App here.

We have the first episode in a series of thyroid-focused podcasts today. In this episode, Dr. Anshul Gupta, Dr. Carrie Jones, and McCall McPherson join me to explore why Hashimoto’s tends to become problematic for women during perimenopause and menopause, and the root causes that drive it. We explore molecular mimicry, the effects of heavy metals, mycotoxins, mold, and other toxins on the thyroid, and explain how perimenopause impacts thyroid gland and immune system function. We cover non-thyroidal illness syndrome and cellular hypothyroidism, also focusing on Graves’ disease, which is due to a hyperactive thyroid gland, highlighting the standard of care it receives, preferred medications, and low-dose naltrexone. Dr. Anshul Gupta explains why so many women with thyroid issues are unknowingly living with Hashimoto’s. He outlines the five root causes of Hashimoto’s, especially during perimenopause and menopause, highlighting the importance of addressing the underlying autoimmune process rather than simply replacing hormones.  Dr. Carrie Jones explains why thyroid dysfunction in women often emerges during major hormonal transitions like perimenopause. She also points out that many cases of hypothyroidism involve issues that we cannot resolve with medication alone. McCall McPherson discusses the challenges of diagnosing and treating Graves’ disease, which is often overlooked or mistaken for psychiatric issues. She explains the importance of proper testing, sharing some therapeutic approaches that can help stabilize thyroid function and calm the immune system. You will not want to miss this invaluable compilation of powerful insights from three leading thyroid health experts. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Anshul Gupta On his website YouTube and other social media (@AnshulGuptaMD) Connect with Dr. Carrie Jones On her website Facebook, Instagram, and TikTok Connect with McCall McPherson Modern Thyroid Clinic On Instagram and TikTok Modern Thyroid and Wellness Podcast Thyroid Lab Guide Ep. 267 Hashimoto's: What Is It and How It Impacts Our Health with Dr. Anshul Gupta Ep 241 Mitochondria, and the impact of hormone imbalances in perimenopause and menopause with Dr. Carrie Jones Ep. 282 Thyroid Health: Hormones, Medications & Weight Loss with McCall McPherson

Today, we have another episode in our series of thoughtfully curated companies. This episode is sponsored by OneSkin, a company founded and led by an all-female team of PhD-level scientists. OneSkin is redefining how we think about aging, starting with the skin, our largest organ. I am delighted to introduce Dr. Alessandra Zonari as our guest today. Dr. Zonari is far from your typical scientist. She is a true visionary with a passion for longevity, skin regeneration, and an occasional karaoke jam. With degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Dr. Zonari brings a wealth of knowledge and a fresh perspective to our conversation today. Join us to learn more about OneSkin and how their products can reverse the effects of biological aging, helping your skin become stronger and more resilient as you age. IN THIS EPISODE YOU WILL LEARN: Dr. Zonari shares her mission to understand how skin can age healthier and stronger and reduce the risk of inflammation and diseases.  How the female-led research team at OneSkin brings a unique perspective to skincare How the OneSkin peptide can reverse 2.5 years of biological aging in just five days The unique way in which they test their products and measure biological aging at OneSkin  How estradiol loss during menopause exacerbates the accumulation of senescent cells and causes inflammation Some common misconceptions about skincare for women in perimenopause and menopause How lifestyle choices influence the aging process of the skin  Why we must protect the skin from environmental stressors to slow the aging process  How your skin cells can get reprogrammed to return to a youthful state How OneSkin developed a hair care line to address hair loss and thinning The importance of self-love and nourishing your body  ABOUT OneSkin:  Founded and led by an all-woman team of PhD-level scientists, OneSkin is transforming the way we think about aging, starting with the body’s largest organ, the skin. Our proprietary OS-01 (oh ess one) peptide is the first ingredient to reverse the biological age of skin by targeting cellular senescence, a key driver of aging. By targeting cellular senescence, the OS-01 peptide switches off the damaged cells that contribute to lines, wrinkles, and sagging skin. The result? Skin that looks and behaves younger. Our products are designed for young and mature skin, because it is never too early or too late to invest in your skin health! We create next-level skin care. BIO: Alessandra Zonari, PhD, OneSkin Co-Founder & CSO Alessandra is not your typical scientist. She is a visionary with a passion for longevity, skin regeneration, and the occasional karaoke jam. Growing up in a close-knit family in Brazil, Alessandra saw her grandparents struggle with age-related diseases, and she soon became fascinated by the possibility of using stem cells to redefine the aging process. After earning degrees in biology and stem cell biology and a doctorate in skin regeneration and tissue engineering, Alessandra joined OneSkin in 2017 as a founding member and Chief Scientific Officer. Her contributions include 20+ papers, three patents, and the development of their proprietary OS-01 peptide. Connect with Cynthia Thurlow   Follow on ⁠X⁠ ⁠Instagram⁠ & ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to ⁠support@cynthiathurlow.com⁠ Connect with Dr. Alessandra Zonari On the ONESKIN⁠ website⁠ ONESKIN on⁠ Instagram⁠ Interested in trying OneSkin for yourself? Visit⁠ oneskin.co/CYNTHIA⁠ and use code CYNTHIA for 15% off your first purchase!

Today, I am delighted to reconnect with Dr. Tyna Moore. She is a naturopathic physician and chiropractor, in addition to being the host of the wildly popular Dr. Tyna podcast, a bestselling author, and an international speaker offering a unique perspective for those seeking a stronger foundation for their health and well-being.  In our discussion today, we dive into the importance of strength training, exploring concerns about under-fueling our bodies, and the damaging messages women currently receive about food, body size, and exercise, particularly from the health and wellness community. Dr. Tyna discusses the signs she often sees in women who underfuel their bodies, explaining how underfueling affects key hormones, including cortisol, thyroid, progesterone, estrogen, and testosterone, and the value of strength training. We also explore medications that impact bone health, including SSRIs, hormones, peptides, exosomes, and stem cells.  You will not want to miss this delightfully engaging and enlightening conversation with Dr. Tyna Moore. IN THIS EPISODE, YOU WILL LEARN: Why building muscle mass is essential for avoiding frailty in later life. The cardinal signs of health and vitality for women, as we age Why disordered eating and fear of strength training are common issues among women Dr. Tyna shares her concerns about using GLP-1s for rapid weight loss. The importance of eating enough food to fuel the muscles you are trying to build Why a healthy body fat percentage, strength, mobility, good sleep, and reduced pain are far more important than appearance-based goals How not eating enough can worsen hormonal dysregulation, and how long-term use of SSRIs can significantly increase the risk of osteoporosis. Ways to regulate your hunger and prevent overeating at night The value of doing strength training a few times a week to optimize your central nervous system How peptides, exosomes, and stem cells can be beneficial- but only once you have optimized your lifestyle and foundational health Bio: Dr. Tyna Moore, ND, DC, is a leading expert in holistic regenerative medicine and metabolic resilience, with nearly three decades of experience in the regenerative medicine space. Traditionally and alternatively trained in both science and medicine, she brings a metabolic-first perspective to optimizing health from the ground up. Dr. Moore is the host of The Dr. Tyna Show podcast and an international speaker known for her direct, no-nonsense approach to strength, hormones, and longevity. With a combined following of over half a million across platforms, she has been featured on dozens of top health podcasts and stages worldwide. Through her online education programs and social media presence, Dr. Moore helps the general public and practitioners get the basics right – because without a strong metabolic foundation, no therapy, treatment, or supplement will ever deliver lasting results. Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Tyna Moore On her website The Dr. Tyna Show YouTube Instagram

I am honored to connect with Meg Josephson today. She is a psychotherapist holding a Master of Social Work degree from Columbia University, with a concentration in clinical practice. She is also a meditation teacher.  In our conversation, we discuss Meg's new book, Are You Mad at Me?, exploring fawning as a survival mechanism and why women are more likely to be conditioned into people-pleasing. We unpack the archetypes she refers to in her book, examining complex PTSD, and why fawners need to redefine their boundaries and acknowledge their grief and anger. Our discussion also touches on finding your voice during perimenopause and menopause, and why awareness is essential for healing. This conversation with Meg Josephson is truly invaluable, and her book is a vital resource for those who have experienced complex trauma in childhood or spent their lives people-pleasing and fawning. IN THIS EPISODE, YOU WILL LEARN: What fawning is, and why it becomes problematic if we keep on doing it when we are safe Why women and those in minority groups are more susceptible to fawning experiences  The six archetypes of people pleasers that Meg describes in her book Finding a voice to describe the experiences you grew up with Rewiring your beliefs to allow the weaknesses of your parents to become your strengths Why grief and anger are so significant for fawners Relating to your emotions rather than trying to erase them Why is it so hard for fawners to maintain their boundaries? How perimenopause and menopause provide an opportunity for women to think more introspectively How healing begins with awareness Understanding that we cannot control the perceptions of others Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Meg Josephson On social media: @ Meg Josephson Meg’s Peace of Mind Substack

Today, we have another episode in our series of podcasts sponsored by BodyBio. Jessica Kane, the Chief Marketing Officer and co-owner of BodyBio, joins me for this episode. BodyBio is a third-generation family-owned company dedicated to advancing cellular health through science-backed supplements. Jessica is passionate about innovating and educating on products that support optimal health. BodyBio has played a significant role in my health and healing journey as well as in the lives of many of my patients, clients, and family members. I love their products, so I was delighted when they reached out to me for a conversation. In our discussion, Jessica shares BodyBio’s mission to advance foundational health, and we discuss the impact of phospholipids on cellular function and the difference between health span and lifespan. We explore the role bioactive lipids and essential fatty acids play, highlighting the distinctions between omega-3s and omega-6s and their benefits. We cover specific testing that could help when navigating ways to support the body, the role of TUDCA in supporting liver and mitochondrial health, and emerging research on its potential for brain health. We also dive into the value of butyrate for gut health, upcoming innovations and products for healthy aging, and pilot studies on perimenopausal women.    This discussion with Jessica Kane is rich, insightful, and well worth listening to more than once. IN THIS EPISODE, YOU WILL LEARN: Jessica discusses BodyBio’s mission and how she and her husband continue doing the significant work her grandfather did Why are phospholipids essential for cellular health?  The importance of consuming healthy fats from whole foods and supplements The connection between cellular health and longevity, and some common contributors to problematic cellular health The difference between polyunsaturated fats (bioactive lipids) and saturated fats How to increase your essential fatty acid intake with whole foods How BodyBio Balance Oil provides a perfect balance of Omega-3s and Omega-6s, and the benefits of BodyBio TUDCA for supporting liver health and detoxification in middle age and beyond The best way to test for essential fatty acids How butyrate supports the gut lining integrity Jessica discusses her upcoming pilot study.  Bio: Jess Kane is the Chief Marketing Officer and co-owner of BodyBio, a third-generation, family-owned company dedicated to advancing cellular health through science-backed supplements. With a passion for wellness and a commitment to transparency, Jess leads BodyBio's mission to innovate and educate on products that support optimal health. She brings a blend of strategic insight and a deep understanding of nutritional science to her role, ensuring BodyBio remains a trusted brand for practitioners and consumers alike. Jess's leadership has helped BodyBio evolve as a pioneer in anti-toxin support and mitochondrial health, trusted by over 35,000 healthcare professionals worldwide. Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Jessica Kane  BodyBio BodyBio Blog

I am thrilled to connect with Dr. Caroline Leaf today. She is a cognitive neuroscientist, a bestselling author, and an internationally recognized expert in mind management and neuroplasticity. In our discussion, we explore perimenopause and menopause as brain-based events rather than hormonal changes and discuss the distinctions between the brain, body, and mind. Dr. Leaf shares key insights from her latest book, Help in a Hurry, which offers a workable solution for self-regulation, acquiring knowledge, and navigating crises. We also delve into mental health management and building coping skills, and explore the importance of self-regulation, the impact of people-pleasing, and why labeling can be problematic.   Tune in for today’s powerful and insightful conversation with Dr. Caroline Leaf. I strongly recommend her new book, Help in a Hurry, for clear and actionable strategies to steady your mind as you navigate life. IN THIS EPISODE, YOU WILL LEARN: The changes that occur in women's brains during the perimenopause to menopause transition Why stress can become toxic when we fail to manage it How managing the mind, body, and nutrition helps to prevent cognitive issues during perimenopause and menopause Dr. Leaf explains the difference between the mind and the brain The benefits of self-regulation for managing stress and preventing cognitive decline How to shift your mindset in just 60 seconds Dr. Leaf introduces Neurocycle, her five-step process for rewiring habits over 63 days How people-pleasing is driven by societal expectations and personal narratives How recognizing and addressing your people-pleasing patterns will allow you to regain your identity and self-worth Why labeling offers temporary comfort but worsens stigmas and reduces the effects of mental health solutions Bio: Dr. Caroline Leaf Leading the Future of Mind-Management and Mental Health Transformation  Dr. Caroline Leaf is a cognitive neuroscientist, bestselling author, and global expert in mind management and neuroplasticity. For over 30 years, she has pioneered groundbreaking research on how thoughts shape the brain—and how we can harness this power to transform mental, emotional, and physical health.  Creator of the proven 5-Step Neurocycle® method, Dr. Leaf equips people worldwide with science-backed tools to break toxic thought patterns, build resilience, and create lasting change. Through her books, courses, and media appearances—including TEDx, The Doctors, and Mindvalley—she has empowered millions to take control of their mental well-being.  Her bestselling books, like Switch On Your Brain and Cleaning Up Your Mental Mess, continue to inspire transformation, offering practical strategies to rewire the brain, overcome anxiety and burnout, and unlock true potential. Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Caroline Leaf On her website On all social media: @drcarolineleaf The Dr. Leaf Show (On YouTube) Dr. Leaf’s Neurocycle App is also available on iTunes or Google Play  Pre-order a copy of Dr. Leaf’s new book, Help in a Hurry, to receive many free bonuses