BONUS AMA: How to Navigate Fasting, Electrolytes, Hormonal Fluctuations, the Role of Carbs, and Fasting Troubleshooting

Today, I have the pleasure of reconnecting with the incredible Dr. Jud Brewer, who was previously on the podcast in June 2020 in episode 99. Dr. Brewer is an internationally recognized addiction psychiatrist and neuroscientist. He is also a professor at Brown University and a former TEDx speaker, with his talk in 2016 amassing over 19 million views.  In our conversation, we discuss his latest book, The Hunger Habit, and explore many subjects, from the differences between homeostatic and hedonistic hunger to detachment from body awareness. We look at self-talk, self-judgment, and dopamine survival mechanisms, addressing issues like stress-eating and comfort-eating within the context of the food and reward system. Dr. Jud also shares his perspective on macro tracking, explaining why he does not endorse it, and he introduces his 21-Day Challenge, emphasizing the need to build awareness around our habits and be present. Lastly, we dive into how trauma impacts binge eating, touching on adverse childhood events and effective ways to reflect on our past experiences and how they affect our current behavior. Dr. Jud's wealth of knowledge and insights offer a fresh perspective on the interplay between our habits, mental well-being, and relationship with food. Stay tuned! IN THIS EPISODE YOU WILL LEARN: What is the difference between hedonic hunger and homeostatic hunger? The evolutionary survival mechanisms that drive human eating behaviors How our self-talk impacts our eating habits and body image  Why we cannot depend on willpower to change our behavior   Dr. Jud shares his concerns about macronutrient tracking  Dr. Jud discusses the simple three-step process to healthier weight loss he outlined in The Hunger Habit How the brain learns and remembers  How past traumas and adverse childhood events can lead to binge eating How self-awareness allows us to create healthier eating habits Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Jud Brewer Website Instagram and Twitter TEDx Talk: A Simple Way to Break a Bad Habit   Episode 99: How To Change Bad Habits – with Dr. Jud Brewer

31 Tammi 202455min

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 Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Sal Di Stefano On YouTube Mind Pump Podcast

27 Tammi 20241h 15min

I am honored to connect with Dr. Sandi Scheinbaum today.  Dr. Scheinbaum is the Founder of the Functional Medicine Coaching Academy, an initiative focused on helping practitioners and businesses hire health coaches who focus on chronic disease and reducing healthcare costs. She is an educator and clinical psychologist with a career spanning over 40 years, lecturing prolifically on the psychology of wellbeing, mind-body medicine, and the psychology of eating, and writing several books on health coaching, panic attacks, and anxiety. In our conversation today, we dive into nutrition confusion, scientific evolution, biased myths and beliefs, contradictory messages, and how cognitive dissonance affects people’s eating patterns and attitudes toward food. Dr. Scheinbaum shares how she transitioned from being a vegan to becoming an omnivore, and we explore the role of Erikson's stages of development and family dynamics in shaping theories and behaviors around food. We look into the psychology of eating, social messaging, and the consequences of appetite judgments, food shame, and orthorexia. Dr. Scheinbaum also explains how to find local practitioners who can assist you in navigating your relationship with food, mind-body medicine, and cognitive-behavioral therapies. Stay tuned for today's insightful discussion, where Dr. Sandi Scheinbaum unravels the psychology that shapes our eating patterns, attitudes, and approaches to food.  IN THIS EPISODE YOU WILL LEARN: Why is there so much confusion around nutrition? The psychology of food labeling How eating habits get shaped by childhood experiences and cultural influences How we need self-compassion without judgment to develop a healthier relationship with food The potentially negative impact strict food rules can have on the mental and physical health of children How social influences and the desire to fit in affect people’s eating habits Dr. Scheinbaum tells her story of shifting from veganism to becoming a meat eater How gender differences impact eating habits The benefit of having a health coach to support lifestyle changes How thoughts and physical sensations are interconnected  Bio: Dr. Sandra Scheinbaum trains people to become Functional Medicine health coaches and helps practitioners and businesses hire them because she believes that health coaches are the key to combating chronic disease and reducing healthcare costs. As the Founder and CEO of the Functional Medicine Coaching Academy, a collaboration with The Institute for Functional Medicine, Sandi is a leader in the field of health coaching education. As an educator and clinical psychologist for over 40 years, she has lectured extensively on the psychology of well-being, mind-body medicine, and the psychology of eating. She wrote several books on health coaching, panic attacks, and anxiety. Sandi founded FMCA at age 65 because, rather than retiring, she is on a mission to grow the health coaching profession so that millions of people can get the support they need to lead healthier lives. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Learn Functional Medicine Coaching Connect with Sandra Scheinbaum On her website On Instagram  The Functional Medicine Coaching Academy on Instagram Books Mentioned: Salt, Sugar, Fat by Michael Moss The Dorito Effect by Mark Schatzker

24 Tammi 202456min

I am thrilled to have Dr. Ken Berry joining me on the podcast for the third time today. He was with me before on episodes 111 and 139. Dr. Berry is a physician, best-selling author, and passionate health advocate with a no-nonsense approach to health and wellness. He has been practicing at the Berry Clinics since 2003 and is an active community member. He has written two books, Lies My Doctor Told Me and the recently published Kicking Ass After Fifty, in addition to various other resources, including Common Sense Labs Today. He also has a YouTube channel, serving over 2 million subscribers- one of my favorite go-to resources for my patients.  In our conversation today, we dive into the latest Lancet research on the impact of a diabetes diagnosis on life expectancy, along with insights from the American Diabetes Association regarding the costs of diabetes care. We discuss the need for proper diagnostic modalities to identify insulin resistance earlier and the labs Dr. Berry uses in his practice for identifying those at risk. We explore the recently recognized American Heart Association syndrome, CKM (Cardiovascular Kidney Metabolic Syndrome), and the role of GLP agonists, continuous glucose monitors, and glucometers. Dr. Berry also shares his views on plant-based diets, proper diets, and more.  IN THIS EPISODE YOU WILL LEARN: Why does metabolic health continue to deteriorate in most of the general population?  The staggering amount of disposable plastic used within the healthcare industry The importance of fasting insulin levels when diagnosing metabolic disease Why are blood tests essential for determining metabolic health? The benefits of glucometers and continuous glucose monitors for metabolic health How Dr. Berry’s health improved after following a specific diet and measuring his lab results for a month How misinformation gets spread within the health and wellness industry Why are doctors not informing their patients about the absence of long-term studies and deluding them with false information? The long-term effects of Semaglutide on the body  How a proper diet can naturally lower lipid levels The limitations of the germ model for treating chronic diseases   Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Ken Berry On YouTube Instagram, Facebook Twitter Dr. Berry’s books Lies My Doctor Told Me  Kicking Ass After 50    Common Sense Labs  Dr. Berry’s Private Community Phdhealth.community Medical News article Mentioned Here’s What to Know About Cardiovascular-Kidney-Metabolic Syndrome, Newly Defined by the AHA   Previous Episodes Featuring Dr. Ken Berry Ep. 111 – Is The Keto Diet The Proper Human Diet? – with Dr. Ken Berry Ep. 139 – Hyperinsulinemia: What You Should Know About This National Health Crisis with Dr. Ken Berry

20 Tammi 20241h 9min

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 Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website 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

17 Tammi 20241h 14min

I am thrilled to have Gary Taubes back on the show today. (He was with me before on episode 137. Gary is an investigative science and health journalist whose work has been pivotal in catalyzing the low-carb keto movement. He has written many books, including his most recent, Rethinking Diabetes, and his articles are in many of the best anthologies. He has also received many science awards. Today's discussion is particularly significant, given the recent report from the American Diabetes Association revealing that the annual cost of diabetes in the United States reached a staggering $412.9 billion in 2022, with individuals diagnosed with diabetes now representing one in every four dollars spent on healthcare.  In our discussion today, we dive into the history of diabetes, pertinent statistics, the prevailing standard of care, and the transformative influence of insulin on diabetes management and reactive hypoglycemia. Gary provides insights into his reactions to GLP ones, the integration of medical and nutrition science into the medical field, and the influence of organizations such as the American Diabetes Association, AHA, USDA, and NIH. Our discussion also extends to the effects of pharmaceuticals, the shortcomings in our approach to diabetes management and existing models, and the challenge the low-carb community faces. Stay tuned for today's eye-opening conversation, where we shed light on the complexities surrounding diabetes care, explaining how simple lifestyle changes can tremendously improve quality of life. IN THIS EPISODE YOU WILL LEARN: Rethinking Diabetes is a groundbreaking exploration of diabetes diagnosis, management, and treatment Gary discusses the evolution of evidence-based medicine Why the traditional medical approach to treating diabetes is inadequate How the guidelines of the American Diabetes Association were based on outdated assumptions  How medical treatments compare with lifestyle changes for managing diabetes Controversies surrounding how the pharmaceutical industry has influenced the way medical associations have shaped their diabetes management policies How medical guidelines and dietary advice have evolved What constitutes a healthy diet? How patients often have trouble following diet recommendations, despite their best intentions Is obesity a hormonal disorder or caused by overeating?   Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Gary Taubes On his website Twitter Facebook Ep. 137 – High Blood Sugar Levels And Its Long-Term Damage with Gary Taubes Book Mentioned: Rethinking Diabetes What Science Reveals About Diet, Insulin, and Successful Treatments is available from most bookstores or on Amazon.

13 Tammi 20241h

I am delighted to have the privilege of reconnecting with Dr. Deb Matthew today. She joined me once before on 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

6 Tammi 202455min

I am thrilled to connect with my friend and colleague, Dr. Anthony Youn today.  Dr. Youn is a nationally recognized board-certified plastic surgeon and the author of many best-selling books. He has a massive social media presence and hosts the widely acclaimed podcast The Holistic Plastic Surgery Show. In our conversation today, we dive into Dr. Youn’s new book, Younger for Life, and he offers valuable insights on skin health and overall well-being. We explore the aging process and address oxidative-free radical damage, chronic inflammation, autophagy, and the impact of processed foods. We also get into helpful supplements for skin support, examine the concept of greenwashing, and discuss sunscreen, exfoliation, in-office treatments, breast implant illness, and the power of lifestyle choices. Stay tuned for more! IN THIS EPISODE YOU WILL LEARN: How to avoid aging too quickly through nutrition and lifestyle changes How sugar and seed oils impact skin aging The benefits of collagen supplements for healthier skin  Hormonal changes that affect the metabolism and skin health after menopause The importance of screening the ingredients in skincare products How chemical sunscreens differ from physical sunblocks Using Retinol for anti-aging and skin health Non-invasive fat reduction treatments and their potential risks Dr. Youn discusses breast implant illness What you need to look out for when using Botox Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Anthony Youn On his website Youn Beauty   Instagram YouTube TikTok Facebook Twitter The Holistic Plastic Surgery Show Buy a copy of Younger for Life  Bookshop.Org

3 Tammi 20241h 12min