Ep. 453 Gut Health, Immunity & the Impact of Stress on Digestion Dr. Daryl Gioffre

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 Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com

10 Juli 202455min

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

8 Juli 20241h 15min

Today, I am thrilled to reconnect with a previous guest, Dr. Mary Claire Haver.  Dr. Haver is a board-certified OBGYN, a certified menopause provider, and the founder of Mary Claire Wellness, a private medical practice focusing on women in midlife. Her best-selling book, the Galveston Diet, and her latest New York Times best-seller, The New Menopause, are fabulous resources for middle-aged women. In our discussion today, we dive into various aspects of perimenopause, looking at the associated challenges. We discuss factors accelerating ovarian aging, the role of contraception, mental health shifts, and the often delayed diagnosis of premature ovarian insufficiency. We examine the differences between hormone replacement therapy and oral contraceptives, discussing the importance of advocacy for women's health and the benefits of vaginal estrogen. We explore the disparity in federal funding for women's health research, the impact of the Women's Health Initiative, body composition changes, the estrabolome, the 30 Plant Challenge, and the advantages of HRT. Dr. Haver also talks about her preferred supplements.  I'm sure you will find this conversation a valuable resource that you will likely revisit several times. IN THIS EPISODE YOU WILL LEARN: Why perimenopause is so fraught with chaos Some of the factors that hasten ovarian aging How perimenopause causes significant changes in neurotransmitters, leading to cognitive changes The differences between HRT and oral contraceptives How estrogen loss during menopause affects vaginal tissue The benefits of vaginal estrogen for symptoms of menopause  How women's health research funding prioritizes reproduction over menopause and perimenopause How HRT can help with fat loss and muscle mass in postmenopausal women The emergence of eating-disordered behaviors in menopausal women Some of the lesser-known symptoms of menopause and ways to overcome them How HRT could impact the longevity and cognitive health of women Bio: Dr Mary Claire Haver Dr. Mary Claire Haver is a board-certified OB-GYN who has devoted her adult life to women's health. When she began to experience the changes of menopause and mid-life weight gain, she created her online program, The Galveston Diet, which currently has over 80,000 students. The Galveston Diet is the first and only nutrition program in the world created by a female OB-GYN, designed for women in menopause. As part of her ongoing research, she became certified in Culinary Medicine in 2019, specializing in medical nutrition. In 2021, Dr. Haver opened Mary Claire Wellness; the clinic was born out of repeated requests from the Galveston Diet students and Dr. Haver's social media followers for personal guidance.  Dr. Haver lives with her husband and two daughters in Galveston, Texas. She is the author of The Galveston Diet (Rodale; January 10th, 2023). Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Mary Claire Haver On the Mary Claire Wellness website Instagram TikTok Facebook YouTube Books Mentioned Dr. Haver’s books, The Galveston Diet and The New Menopause  The Menopause Brain and the XX Brain by Lisa Mosconi Previous Episode Mentioned Ep. 308 Dr. Mary Claire Haver: Weight Gain in Middle Age, Perimenopause and Inflammation

6 Juli 202458min

Today, we have AMA number 9.  This episode is particularly significant to me as I discuss the recent fall and rapid decline of my father, which I believe could have been prevented.  My father was a thin and reasonably healthy man who became increasingly sedentary later in life. He grew weaker and became frailer, and a series of falls resulted in multiple brain bleeds. Despite hospitalization, he ultimately chose comfort care and passed away.  By sharing his story, I hope to inspire others to prioritize physical activity, proper nutrition, and strength training to prevent similar outcomes.  Your responses and thoughtful questions are deeply appreciated. Stay tuned for today’s AMA, focusing on preventing sarcopenia in older adults. IN THIS EPISODE YOU WILL LEARN: What are the hallmarks of sarcopenia? Why strength training is crucial for preventing and managing sarcopenia How stabilizing estrogen and progesterone with HRT can help mitigate muscle catabolism and bone density loss in post-menopausal women. Why an adequate protein intake is essential for preventing sarcopenia How creatine can help to help improve muscle mass in older adults How to improve muscle mass through increased repetitions with lighter weights   The benefits of hydration and electrolytes for easing joint pain and muscle recovery in post-menopausal women How encouraging your older relatives to improve their nutrition and find enjoyable physical activities can help them prevent muscle loss. Why working with trainers experienced in middle-aged and older adult fitness is recommended to ensure safe and effective exercise routines. How nutritional supplements can help prevent muscle loss Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Resources International Clinical Practice Guidelines for Sarcopenia (ICFSR): Screening, Diagnosis and Management Consensus guidelines for sarcopenia prevention, diagnosis, and management in Australia and New Zealand Sarcopenia definition, diagnosis, and treatment: consensus is growing  Weighted Vests on Amazon Beam Dream Sleep Powder (use code CYNTHIA for 20% off) LMNT Electrolytes

3 Juli 202431min

I am honored to connect with Esther Blum today! She is the bestselling author of "Cavewomen Don’t Get Fat," "Eat, Drink, and Be Gorgeous," and most recently, "See Ya Later, Ovulator!". Esther currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles.  Today we speak about medical gaslighting, how weight gain does not have to be a part of aging, andropause and menopause, and the Women’s Health Initiative. We dive into physical changes and significant symptoms during perimenopause and menopause, the role of the pelvic floor, deciphering what the dreaded “menopot” is, what does not work, and advocacy in terms of testing and hormones. We also address constipation, weight loss resistance, and how our tolerance for alcohol changes as we age, especially when using bioidenticals or hormone replacement therapy.  IN THIS EPISODE YOU WILL LEARN: How women can redefine their experience and continue having an active sex life after menopause. How to surrender, lean in, and take the pressure off yourself while going through perimenopause and menopause. Why is there so much misinformation and medical gaslighting in our society? Why Esther wrote See Ya Later, Ovulator! Some common symptoms of perimenopause. Risks women may face after a hysterectomy. Changes that happen in the vaginal canal and pelvic floor during menopause. The significant and profound impact of the decline of sex hormones. How to avoid weight gain in menopause. What can menopausal women do to prevent fatty liver and digestive problems? Lab tests women should be asking their health providers for. Why should perimenopausal women avoid alcohol?  Some simple ways to address constipation. Connect with Cynthia Thurlow Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Connect with Esther Blum On her website On Facebook, Instagram, LinkedIn Get your free copy of Esther’s Happy Hormone Cocktail Esther’s Books Esther’s book, See Ya Later, Ovulator!, by Esther Blum Cavewomen Don’t Get Fat, by Esther Blum Eat, Drink, and Be Happy, by Esther Blum

1 Juli 20241h 3min

Today, I am honored to connect with Dr. Sean O'Mara, the leading global health and performance-optimizing physician.  Dr. O'Mara is a former ER physician and attorney. He works with business executives, professional performers, and athletes, and he has also had the chance to collaborate with multiple United States presidents, Secretaries of State, senior government officials, and high-level foreign dignitaries.  In our discussion today, we address the dangers of visceral fat and the general lack of awareness of it, particularly among healthcare professionals. We cover various types of fat, the influence of Big Pharma, and the impact of menopause on disease susceptibility. We dive into health optimization, sarcopenia, sarcopenic obesity, frailty, adiponectin, and MRIs for assessing visceral fat, and Dr. O'Mara offers valuable insights on muscle tissue differences, lifestyle factors, epigenetics, and the most effective exercises, discussing his advocacy for intermittent fasting, the importance of clinical labs, and the specific supplements for managing visceral fat. He also shares his thoughts on alcohol and caffeine.  This engaging and informative episode with Dr. Sean O’Mara features numerous slides and MRI images. So, I recommended viewing it on YouTube. IN THIS EPISODE YOU WILL LEARN: Why visceral fat is a significant contributor to chronic disease How visceral fat invades muscles, leading to the loss of spinal erectness Why superficial subcutaneous fat is essential for health The impact of visceral fat on muscle mass and bone density in older adults How lifestyle choices impact metabolic health The benefits of fermented foods and extended fasting for optimal health Why Dr. O’Mara believes that modern humans are less intelligent than our ancestors How fasting helps to cleanse the body and reverse disease How distance running and cycling can impact the body negatively, and the benefits of sprinting Why Dr O’Mara recommends avoiding alcohol Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Sean O'Mara On his website Instagram YouTube TikTok LinkedIn Join Dr. O’Mara’s online community (www.drseanomara.podia.com)  Recommended Podcast What Alcohol Does to Your Body, Brain & Health, from Andrew Huberman

29 Juni 20241h 21min

I am delighted to have Shawn Wells, affectionately known as the Ingredientologist, joining me again today. Shawn is a leading nutritional biochemist and health optimization expert. He is also a biohacker and the formulator of over 500 supplements, foods, beverages, and cosmeceuticals.  In our conversation today, we cover how to evaluate the quality of supplements, explain what proprietary blends represent, and explore several exciting new supplements like Peptide 185, Paraxanthine, and various nootropic agents. Shawn shares his optimal supplement stacks for sleep, metabolism, gut health, and regulating blood sugar, diving into the impact of delivery systems, including transdermal approaches and IV therapies. He also offers guidance on setting intentions and affirmations around supplement consumption.  I trust that you will find this conversation with Shawn Wells as enjoyable and informative as I did while recording it. IN THIS EPISODE YOU WILL LEARN: Shawn shares his concerns about quality control in supplement manufacturing. Why it is essential to buy supplements only from trusted brands when ordering from big retailers Shawn discusses the potential benefits of the new supplement, Peptide 185, for muscle protein synthesis. The potential leucine holds for age-related muscle loss and sports nutrition.  Shawn dives into the physical effects of the caffeine metabolite paraxanthine. BDNF-boosting ingredients for neuroplasticity and brain protection How adaptogenic herbs can increase resilience and improve sleep quality, energy, and focus Shawn highlights the importance of physical movement and proper posture for maintaining physical health. How a leaky gut can lead to immunological problems and cognitive impairment Shawn explores the effectiveness of supplementation versus methods like high-intensity interval training for boosting NAD levels. Shawn explains how to use intention and affirmations to maximize the absorption of supplements. Bio: Shawn Wells: Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on health optimization. Meet the Ingredientologist, a visionary scientist behind over 1000 groundbreaking formulations, including 25 patented ingredients like Paraxanthine, Teacrine, Dynamine, and Dihydroberberine. Once a Chief Clinical Dietitian, he has empowered thousands with innovative health solutions like keto, paleo, fasting, and supplements, overcoming his own battles with Epstein-Barr Virus, Chronic Fatigue Syndrome, and more. As a world-renowned thought leader on mitochondrial health, he has spoken on five continents and featured in acclaimed documentaries and podcasts. Discover his practical, research-backed solutions in "The ENERGY Formula," hailed by USA Today, Forbes, and an Amazon best-seller. Experience greater resilience and boundless energy under his expert guidance. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Shawn Wells On his website  Shawn’s biohacking book, The Energy Formula On Instagram, YouTube, Facebook, LinkedIn, Twitter, Pinterest, and TikTok  Previous Episode Mentioned Ep. 126 – Plant Medicine: Bio-Hacking Your Way to Optimum Health featuring Shawn Wells

26 Juni 20241h 18min

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 Previous Episode Mentioned: 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.

24 Juni 20241h 1min