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Latest Episodes
Ep. 382 Metabolic Insights: Appetite, Satiety and More with Robb Wolf
Today, I have the privilege of reconnecting with my friend Robb Wolf, who joined me on two previous podcasts, episodes 130 and 213. He is a former research biochemist and the New York Times and Wall Street Journal bestselling author of The Paleo Solution and Wired to Eat.
In our conversation today, we explore the neuro-regulation of appetite and satiety, diet debates, and the impact of ultra-processed foods. Robb shares the intriguing story behind Dorito Roulette, and we dive into the roles of novelty, palate fatigue, protein, sarcopenia, digestion, and reduced anabolic signaling. We also examine the broader implications of nutrition, autoimmunity, gut health, thermoregulation, and sparkling versus still water, and Robb discusses various ideas he has reconsidered in the last few years.
Stay tuned for today’s invaluable and thought-provoking conversation with Robb Wolf.
IN THIS EPISODE YOU WILL LEARN:
What is neuro-regulation?
How the varied flavors of Dorito Roulette tie into our desire to avoid palate fatigue
How the processed food industry tends to understand satiety better than health professionals
Why do we need more protein as we age?
How hormonal changes, decreased anabolic signaling, and a sedentary lifestyle contribute to muscle mass loss and fat gain in older adults
Why moderation is essential when consuming seed oils or processed foods
Why Robb advocates for making incremental changes in diet and lifestyle rather than drastic changes
Why vitamin D production is essential for preventing autoimmune conditions, and the benefits of using vitamin D lamps during periods of low sunlight
The importance of sodium for athletic performance and recovery
Why sparkling water may be better for hydration than still water
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Submit your questions to support@cynthiathurlow.com
Connect with Robb Wolf
On his website
The Healthy Rebellion Radio Podcast
On X and Instagram
Previous Episodes Mentioned
Ep. 130 – The Paleolithic Way of Eating: Optimum Nutrition for Optimum Health with Robb Wolf
Ep. 213 All About Electrolytes: Symptoms, Causes, and Solutions for Electrolyte Imbalance with Robb Wolf
Ep. 381 Addressing Insulin Resistance: Effective Strategies with Dr. Ted Naiman
I am thrilled to have Dr. Ted Naiman, who joined me before for Episode 109, joining me again today.
Dr. Naiman is a board-certified family medicine physician in the Department of Primary Care at a leading medical center in Seattle. He holds an undergraduate degree in engineering and incorporates many of those principles into his clinical practice. In today’s conversation, we get into the most effective strategies for addressing insulin resistance, exploring the U-shaped curve associated with fasting and the potential issues of excessive fasting. We dive into macros, carb restriction, cravings, hedonic eating, weight training, and Zone 2 training, looking at eccentric and isometric training and the negatives of strength training. We explain why calories are of no concern, the difference between animal and plant-based protein, and discuss sarcopenic obesity. Dr. Naiman also shares his take on GLP-1 agonists as a therapeutic approach for weight loss and satiety and answers a series of rapid-fire questions about seed oils, high fructose corn syrup, artificial sweeteners, and anti-nutrients,
I am sure you appreciate and enjoy this conversation!
IN THIS EPISODE YOU WILL LEARN:
Effective ways to address early insulin resistance through exercise
Why you need to increase the weight or resistance gradually when doing strength training
The best way to approach resistance and cardio training
The benefits and risks of fasting
Carbohydrate sources for optimal health and satiety
Dr. Naiman shares strategies for dealing with junk food cravings
Why is protein essential for optimum health?
Are seed oils a problem?
Dr. Naiman shares his views on artificial sweeteners and high fructose corn syrup for weight loss
The best approach to exercise for obese middle-aged females
The benefits of GLP-1 agonists for type 2 diabetes and their potential side-effects
Why diet and exercise are essential when using GLP-1 injectables for weight loss
Dr. Ted Naiman Bio:
Dr. Ted Naiman is a board-certified Family Medicine physician in the department of Primary Care at a leading major medical center in Seattle. His personal research and medical practice focus on the practical implementation of diet and exercise for health optimization.
He is the author of The PE Diet.
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Ted Naiman
On X
Instagram
On other social media:@TedNaiman
Hava
Dr. Naiman's Book
The P:E Diet by Dr. Ted Naiman
Previous Episode Mentioned
Ep. 109 How To Transform Your Health with Diet and Exercise with Dr. Ted Naiman
BONUS: Body Image, Training and Nutrition in Middle Age with Sal Di Stefano
Today, I am privileged to connect with Sal Di Stefano.
Sal is a sought-after fitness and health expert with a straightforward and uncomplicated manner of communication. He is also a co-host of the immensely popular Mind Pump Podcast.
In our discussion, we explore why the scale is an ineffective measure of success in our culture, particularly for women. We dive into the effects of body image and dysfunctional relationships with our bodies, contrasting self-hate patterns with self-love patterns. We look at ways to train differently in middle age with the challenges of perimenopause and menopause and consider the impact of physiological changes during pregnancy and the postpartum period. We also cover signs of overtraining and intuitive nutrition and address many listeners' questions about reverse dieting, hormetic strategies, and authenticity.
I am sure you will love this conversation, and I look forward to having Sal back on the show in 2024.
IN THIS EPISODE YOU WILL LEARN:
The limitations of relying solely on weight as a measure of success in health and wellness
Why we should focus on the full scope of fitness and diet rather than a specific number or metric
How patterns of self-hatred can lead to unhealthy behaviors
How to practice self-care with exercise and a healthy diet
Why exercise routines should be founded on factors like sleep, stress, fitness levels, and diet
The importance of starting with small, manageable steps toward self-care and weight loss
Why strength training is the most effective exercise for women in perimenopause and menopause
How high-performing athletes prioritize recovery and rest to prevent burnout and injury
Post-pregnancy muscle recruitment patterns and exercises
Diet and nutrition for improved mental clarity and physical performance
The benefits of strength training for muscle growth and hormone balance
Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Connect with Sal Di Stefano
On YouTube
Mind Pump Podcast
Ep. 380 Seed Oils and Health: Exploring Their Impact with Cate Shanahan, MD
Today, I am delighted to reconnect with the esteemed Dr. Cate Shanahan, who last joined our podcast for episode 131. She is a New York Times bestselling author and a physician-researcher who synthesizes complex scientific concepts into clear and logical insights to empower her readers to drive positive changes for a better world. Her latest book, Dark Calories, is a must-read for everyone, particularly clinicians.
Dr. Shanahan brings a wealth of knowledge to our discussion today. We explore the origins and biochemistry of seed oils, their production, and their detrimental effects on our mitochondria and overall health, diving into the concept of garbage blobs, looking at insulin resistance, stress, and hormones, and explaining why hypoglycemia is not benign. We examine the controversial role of the American Heart Association in cholesterol communication and why the keto diet is not ideal for everyone, and Dr. Shanahan also shares strategies for a seed oil-free lifestyle.
I trust you will find this conversation with Dr. Cate Shanahan as enlightening and engaging as I did when recording it.
IN THIS EPISODE YOU WILL LEARN:
How the unhealthy vegetable oils in food products negatively impact our health
Why we must become aware of the presence of unhealthy oils in our food and read ingredient labels to make informed choices
How her background in biochemistry and molecular biology helped Dr. Shanahan see that polyunsaturated oils were the problem instead of saturated fats
Why vegetable oils are unique when compared with olive and coconut oils
Which vegetable oils are the Hateful Eight?
How the oxidation process in vegetable oil production creates toxicity in our bodies
How insulin resistance affects metabolic health and causes weight gain
Tips for differentiating between normal and pathological hunger
How stress hormones break down muscle and bone and raise blood sugar levels
The importance of reducing carbohydrates gradually to avoid chronic stress and muscular breakdown
Why Dr. Shanahan believes that the medical community is corrupt
Bio:
Cate Shanahan, MD, is a Cornell-trained physician-scientist whose works have inspired entire movements involving bone broth, live-culture ferments, and seed oil-free business empires. Together with NBA legend Gary Vitti, she created the LA Lakers PRO Nutrition program, which has been emulated by elite championship teams worldwide. Dedicated to her field, she runs a telehealth practice, as well as a health-education website, DrCate.com, and lives with her family on a peaceful lake in Florida.
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Submit your questions to support@cynthiathurlow.com
Connect with Dr Cate Shanahan
On her website
On Facebook
Instagram
LinkedIn
X.com
Ep. 379 Understanding Nitric Oxide and Its Impact on Our Health with Dr. Nathan Bryan
I am delighted to connect with Dr. Nathan Bryan, an international leader in Molecular Medicine, biochemistry, and nitric oxide today. He was the first ever to describe nitrites and nitrates as indispensable nutrients for cardiovascular health. Having been involved in nitric oxide research for the past 18 years, he has made many seminal discoveries in that area.
After hearing Dr. Bryan speak on the podcast of a colleague, I decided to bring him into the Everyday Wellness Community. In today’s discussion, we explore the role of nitric oxide as a signaling molecule crucial for communication within the body and examine how modern lifestyles affect nitric oxide production, looking at how to differentiate between the two nitric oxide pathways and understanding why our lifestyle choices significantly impact that. We discuss the importance of the oral microbiome and symbiosis, the harmful effects of fluoride, proton pump inhibitors, and mouthwash on our health, and cover the symptoms of low nitric oxide production, the impact of modern farming practices on the nutrient quality of our foods, and the differences between organic and conventional crops. Dr. Bryan highlights the importance of gender differences in nitric oxide production, particularly during perimenopause and menopause. We also explore various factors to avoid, the benefits of tongue scraping, the role of hydrochloric acid, and the importance of genetic testing for supporting nitric oxide production, and Dr. Bryan shares his view on how lifestyle choices and nitric oxide supplementation are as crucial as HRT in the aging process.
I am confident you will love this conversation with Dr. Nathan Bryan as much as I enjoyed recording it.
IN THIS EPISODE YOU WILL LEARN:
What nitric oxide is and why it is essential
Dr. Bryan explains the process of nitric oxide synthesis in the body.
The importance of oral bacteria in nitric oxide production and blood pressure regulation.
Why nitrate is essential nitrate in the oral microbiome, and how it impacts the digestive system
How fluoride can harm the oral microbiome and lead to nitric oxide deficiency.
Why should the use of proton pump inhibitors be avoided?
Why nitric oxide, derived from green leafy vegetables, is essential for cardiovascular health
How nitric oxide production decreases with age, particularly in women after menopause
The benefits of tongue scraping and why you should not do it with antiseptic mouthwash
Lifestyle factors that impact nitric oxide production
The benefits of nitric oxide supplements
Bio: Dr. Nathan Bryan
Dr. Bryan is a successful CEO, scientist and international leader in molecular medicine and nitric oxide biochemistry. His patented discoveries and inventions that have improved patient care worldwide and are responsible for more than one billion dollars in global product sales.
By way of background, Dr. Bryan was recruited in 2006 by Ferid Murad, M.D., Ph.D., 1998 Nobel Laureate in Medicine or Physiology to join faculty at the University of Texas Health Science Center, at Houston after a two-year post-doctoral Kirschstein fellowship at Boston University School of Medicine in the Whitaker Cardiovascular Institute.
Since then, he has been dedicated to nitric oxide research and has made many seminal discoveries in the fi eld resulting in dozens of issued US and International patents.
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Connect with Dr. Nathan Bryan
On his website
On the N101 website
On YouTube, LinkedIn, Instagram, and X
The Heartbeat Happy Hour podcast
You will find 100’s of peer-reviewed articles by Dr. Nathan S. Bryan on PubMed. Also, look out for his new book, coming out this fall, called The Secret of Nitric Oxide: Bringing Nitric Oxide to Life.
BONUS: Impact of Alcohol and Our Health with Dr. Brooke Scheller
Today, I am honored to be in conversation with Dr. Brooke Scheller. She is a doctor of Clinical Nutrition, a nationally recognized health expert, and the founder of Functional Sobriety, a nutrition-based program for alcohol reduction. She also wrote How to Eat to Change How You Drink.
In our conversation today, we discuss the stigmatization of alcohol use and explore the nuances of curiosity and sobriety. We dispel common misconceptions, examine the research on alcohol consumption, tackle the definition of moderation, scrutinize the influence of industry ties, and unravel the issues linked to excessive alcohol consumption. Dr. Scheller also sheds light on how poor absorption impacts the gut microbiome and causes a leaky gut, offering insightful nutritional strategies to address those concerns. Our conversation also extends to fertility, blood sugar, and the challenges posed by initiatives like Dry January and sober challenges.
Stay tuned for today’s comprehensive exploration of the relationship between nutrition and alcohol use.
IN THIS EPISODE YOU WILL LEARN:
How the stigma surrounding alcohol use is changing
How does alcohol affect the brain and body?
How alcohol impacts the gut microbiome, intestinal permeability, and nutrient absorption
Dr. Scheller shares her personal experience with alcohol
How alcohol consumption in middle-aged women could increase inflammation and oxidative stress
How alcohol impacts blood sugar
The link between alcohol consumption and male infertility
Some suggestions for navigating a Dry January
How alcohol use impacts mental health
Overcoming alcohol addiction through self-awareness and wellness
Bio: Dr. Brooke Scheller DCN, CNS
Dr. Brooke Scheller is a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink.
After finding freedom from alcohol in 2021, Dr. Brooke took her experience in sobriety and applied her expertise in nutrition and functional medicine to help others change their relationship with alcohol. Her approach results in improved brain health, mood, energy, focus, gut health, and hormone balance.
Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, and several online programs with members across the globe. Functional Sobriety offers the first-ever custom supplement program for the sober and sober-curious. As a motivational speaker, Dr. Brooke helps to spread the word about functional nutrition, alcohol-free wellness, and the power of sobriety.
She currently resides in NYC.
Follow Dr. Brooke on Instagram @drbrookescheller. Learn more at www.brookescheller.com or www.functionalsobriety.com
Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Brooke Scheller
On her website
Instagram (@drbrookescheller)
Functional Sobriety
How to Eat to Change How You Drink
Ep. 378 Calm Your Mind with Food: Nutrition's Role in Mental Health with Uma Naidoo, MD
Today, I am delighted to reconnect with Dr. Uma Naidoo, who joined me once before for episode 173.
Dr. Naidoo is an awarded and board-certified Harvard nutritional psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first-ever hospital-based nutritional and metabolic psychiatry service in the United States at Massachusetts General Hospital and the Director of Nutritional Psychiatry at the MGH Academy.
In our enlightening conversation, Dr. Naidoo talks about her latest book, Calm Your Mind With Food, and we dive into the impact of anxiety during the pandemic. We explore how anxiety influences our susceptibility to metabolic diseases, autoimmunity, and Alzheimer's, and the difference between processed foods and homemade meals. Dr. Naidoo emphasizes the pivotal role of nutrition in mental health, particularly the interplay between the enteric nervous system, the vagus nerve, and brain function. Our discussion also covers the scientific underpinnings of the gut microbiome, the pitfalls of non-nutritive sweeteners and sugars, and the critical roles of neurotransmitters and neuroinflammation. She also elucidates the concept of leptin and its resistance, critiques nutritional trends like the low-fat craze, and clarifies the nuanced impacts of carbohydrates, fiber, and plant-based versus omnivorous diets.
I am sure you will find this conversation with Dr. Uma Naidoo as valuable and enjoyable as I did.
IN THIS EPISODE YOU WILL LEARN:
Some of the mental health and anxiety trends Dr. Naidoo continues to see four years after the pandemic
How cooking at home improves your food choices and health
The link between gut health and mental wellbeing
How older artificial sweeteners, like aspartame, can lead to cravings and weight gain
How stress and poor diet impact brain function
How hormones like leptin can cause anxiety and depression
The importance of understanding your individual nutritional needs based on your genetics, physiology, and environment
Dr. Naidoo advises moderation when consuming fruit and processed foods
Why many individuals struggle to consume enough fiber
How to increase your fiber intake
The benefits of including whole, unprocessed foods like eggs, avocado, and sourdough bread in your breakfast
Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Uma Naidoo
On her website
Daily Dose Meals
OnFacebook
Instagram
LinkedIn
X, and TikTok
Previous Episode Mentioned
Ep. 173 – How The Food You Eat Boosts Your Mood & Mental Health (and the Connection Your Gut Health Plays) with Dr. Uma Naidoo
Ep. 377 Unlocking the Benefits of Essential Amino Acids for Muscle Health with Angelo Keely
I am delighted to connect with Angelo Keely today, the Co-founder and CEO of Kion.
Angelo started Kion in 2017, aspiring to create an unparalleled and healthy work culture within a high-growth consumer products company dedicated to motivating their customers to continue along their journeys to personal health.
In our conversation, we explore the advantages of essential amino acids (EAAs), their role in muscle function, how they differ from branched-chain amino acids, and their impact on metabolic processes. We explain the importance of sourcing around essential amino acids, address concerns related to muscle loss, caloric restriction, and fasting, and discuss how EAAs support overall muscle health. Angelo also shares his insights on caffeine, creatine, omega-3s, stress management, and sleep.
Stay tuned for today’s informative and engaging conversation with Angelo Keely.
IN THIS EPISODE YOU WILL LEARN:
What amino acids are and why they are essential for our bodies
How essential amino acids differ from non-essential amino acids
Why resistance training and consuming nutrient-dense meals are the key to stimulating protein synthesis
The reason branched-chain amino acid supplements are not as effective as EAA supplements
Some factors to consider regarding loss of muscle mass in aging individuals
How essential amino acids are lighter and more effective for protein synthesis in middle-aged individuals
The importance of adequate protein intake when fasting intermittently
How hormonal changes during perimenopause can lead to anabolic resistance, making essential amino acids more beneficial for women than men
How creatine supports muscle energy, and why it is particularly beneficial for women in perimenopause
The benefits of omega-3 supplements
Why getting enough sleep is essential sleep for middle-aged women.
Bio: Angelo Keely
Angelo is the co-founder and CEO of Kion, an active lifestyle, supplement, and functional food company dedicated to helping people fully experience a fun and active life by providing pure, energy-enhancing solutions.
Visit getkion.com/cynthia to save 20%
Personal Highlights
Raised in Austin, Texas — parents in the supplement and health food business
He was stabbed and nearly beaten to death at 16 years old during a bad LSD trip
He has been involved in nutrition, functional fitness, yoga, and meditation for over 20 years
He was part of a small rescue party for a bus accident in the foothills of the Indian Himalayas at age 21 while doing advanced yoga study at an ashram
Started professional career and lived in France and India for several years
Speaks multiple languages
Happily married with two kids — always focused on the balance between career and family
Aminos were one of the most important supplements mom gave to Angelo as a small child
Angelo started Kion in his garage — a classic entrepreneur story
Building Kion is an effort to build the best possible company for everyone it touches —seeking fun, a great life, and integrity in everything we do
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BONUS: Navigating Female Hormones, Metabolism, Sleep and More with Dr. Stephanie Estima
I am thrilled to welcome the extraordinary Dr. Stephanie Estima back to the show today to join me in facilitating many questions from listeners. She was with me last on Episode 272, and before that, on Episode 123.
Dr. Estima’s perspective aligns very closely with mine within the health and wellness space. She is an exceptionally knowledgeable and well-informed clinician specializing in female metabolism and body composition. She authored the invaluable resource known as the Betty Body and hosts The Better! podcast, where I have had the privilege of being her guest.
Today, we answer questions from both our communities, covering topics ranging from managing hormones during breastfeeding while coping with insufficient sleep to issues concerning preconception and methods for cycle tracking. We dive into the best contraceptives for younger women, strategies for supporting detoxification, addressing fibrocystic breasts, navigating autoimmune conditions and fibromyalgia, and determining the intensity of workout routines. There were also many questions about weight training, preferred pre-workouts, favorite supplements tailored for perimenopause and menopause, hormesis, and much more.
Dr. Estima's insights are as enlightening as ever, making today’s conversation a must-listen for anyone on a journey toward optimal well-being.
IN THIS EPISODE YOU WILL LEARN:
How breastfeeding can delay menstrual cycles without causing infertility
Dr. Stephanie discusses fertility and the importance of evaluating both male and female factors
Contraceptive options for younger women
The importance of understanding the side effects and implications of long-term oral contraceptives
The benefits of green leafy vegetables for fibrocystic breasts
Supplements for breast health
The potential drawbacks of mammograms
Perimenopause and autoimmune conditions, including Hashimoto's, thyroiditis, and fibromyalgia
How trauma contributes to the dysregulation of the immune system and autoimmune conditions
Supplements for middle-aged women
How cold plunges and saunas benefit physical and mental well-being
Connect with Cynthia Thurlow
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LinkedIn
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Submit your questions to support@cynthiathurlow.com
Connect with Dr. Stephanie Estima
On Instagram
On her weekly podcast, Better! With Dr. Stephanie, where she explores the human potential, hormones, metabolism, and a life well-lived.
Get a copy of Dr. Stephanie Estima’s #1 bestselling book, The Betty Body: A Geeky Goddess’ Guide to Intuitive Eating, Balanced Hormones, and Transformative Sex
Previous Episodes featuring Dr. Stephanie
Ep. 123 – Menstruation, Muscle, Maternity, & Metabolism: What Every Woman Should Know with Dr. Stephanie Estima
Ep. 272 Understanding Women’s Health: Answering Your FAQs featuring Dr. Stephanie Estima
Bio of Everyday Wellness
Everyday Wellness podcast, hosted by Cynthia Thurlow, NP, is a platform dedicated to empowering individuals with knowledge and tools for achieving optimal health and wellness. With over 20 years of experience in the field, Cynthia is a renowned expert in intermittent fasting and women's health.
As a nurse practitioner, bestselling author, and TEDx speaker with millions of views, Cynthia brings a wealth of expertise to the podcast. Through engaging conversations and insightful interviews, she shares practical tips and strategies that listeners can incorporate into their daily lives to enhance their overall well-being.
Cynthia's mission is to educate women on the benefits of intermittent fasting and provide holistic approaches to health and wellness. By highlighting the importance of making simple yet impactful changes, she aims to empower her audience to take charge of their health and live their best lives.