BONUS: Women & Intermittent Fasting: Enhancing Metabolic Health with Megan Ramos

Today, I am excited to connect with Sarah Milken, the creator and host of the side-splittingly superb Flexible Neurotic podcast, dedicated to women recreating themselves in the second half of life. Before she started the podcast, Sarah received a PhD in educational psychology at the University of Southern California and then taught at their Graduate School of Education.  This episode gets a little more personal than usual as Sarah and I dive into the challenges of living in a half-empty nest. We explore how our relationships evolve, the challenges of children gaining independence, initiating and sustaining tough conversations, and staying connected with our significant other. We also look at people-pleasing and self-expansion in midlife and discuss whether or not we should opt for HRT.  Whether navigating an empty nest or wondering what lies ahead, you will love this conversation with Sarah Milken. IN THIS EPISODE YOU WILL LEARN: The emotional challenges parents tend to face when their children leave for college Redefining your roles as a parent  How practicing self-care and finding new hobbies and interests helps fill the void  The difficulties associated with parenting independent children Why you need to create a safe space for your children to share their concerns and challenges Maintaining a relationship with your partner while navigating changing family dynamics Why we must be open and honest about boundaries  The importance of being present and available for your children as they navigate their independence The pros and cons of hormone replacement therapy  Embracing midlife as a time for self-discovery and self-care Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Sarah Milken On her website  The Flexible Neurotic on YouTube Instagram TikTok

I am thrilled to have Dr. Olivera Bogunovic and Holly Hardman with me on the show today. Dr. Bogunovic is an assistant professor of psychiatry at Harvard Medical School and the medical director of the alcohol, drug, and addiction outpatient program at the McLean Hospital, and Holly directed the documentary As Prescribed. In today’s discussion, we dive into the ongoing benzodiazepine crisis in the United States, with over 92 million prescriptions written each year for medications like Ativan, Valium, Xanax, and Klonopin. We discuss the origin of those drugs in the 1970s as treatments for anxiety and how they lead to tremendous physical dependency. Holly shares her experience with the neurological effects she suffered after long-term use of Klonopin, and we examine challenges in psychiatric care, the need for informed consent, and the impact of social media. We also cover the role of lifestyle, the need for psychotherapy and psychosocial support, and the significance of hope. This conversation is truly invaluable! Given how frequently benzodiazepines get prescribed, everyone must understand their associated risks and considerations. IN THIS EPISODE YOU WILL LEARN: How prescribing practices have evolved over the last two decades The significant consequences older adults face when they suddenly stop using benzodiazepines  Holly shares how doctors misinformed her when she began taking Klonopin.  Holly describes the benzodiazepine-induced symptoms and cognitive issues she experienced Why people must get informed about the long-term effects of benzodiazepines when consenting to take them How benzodiazepines work in the body and impact the brain Why benzodiazepines are ineffective when used long-term for insomnia The challenges certain people face when accessing psychiatric care What is BIND, and what are its symptoms? The significance of diet and holistic approaches for managing mental health and why community support is essential in the recovery process Why As Prescribed is an educational documentary for everyone Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Olivera Bogunovic The McLean Hospital (in Boston) The documentary, As Prescribed, is available in the United States and Canada on Prime Video, Apple, Kanopy, Tubi, and Google.

I am delighted to connect with Shawn Stevenson for the first show of 2023! Shawn is the host of the prolific Model Health Show. He is also a Nutritional Scientist, an author, and a father. Shawn was a top-tier athlete when he was in high school. At fifteen, his hip broke while running a 200-meter time trial. He had some standard of care, but nobody ever asked how an apparently healthy kid broke his hip while running. Two years later, he went to college. Soon after that, he got diagnosed with degenerative disc disease.    In this episode, we get into how his background influenced his career path. We discuss fast food economies, ultra-processed food, the impact of subsidized food on our health, the gut microbiome, and the danger of seed oils. We dive into metabolic switching, the vagus nerve, and how it impacts food absorption and leaky gut. We talk about brain health and how the brain gets influenced by the food we eat, the interrelationship between the brain and metabolic health, insulin sensitivity, and the impact of inflammation on the brain. We also speak about the importance of hydration and electrolytes, and more. IN THIS EPISODE YOU WILL LEARN: How Shawn developed his passion for talking about nutrition and synthesizing research and got to where he is today. How changing his thinking changed his life. What are ultra-processed foods? How ultra-processed foods impact the health of the average American citizen. Why so many Americans are obese today. Why we need to understand the connection between the brain and the gut. What is the relationship between our immune system and our gut microbiome? An unusual benefit of extra-virgin olive oil. What can you do to have a healthier brain? The critical importance of high-quality sodium for cognitive function. Why Omega-3s are vital for our brains. Bio: Shawn Stevenson is the author of the USA Today National bestseller Eat Smarter, and the international bestselling book Sleep Smarter. He’s also the creator of The Model Health Show, featured as the number #1 health podcast in the U.S. with millions of listener downloads each year. A graduate of the University of Missouri–St. Louis, Shawn studied business, biology, and nutritional science and became the cofounder of Advanced Integrative Health Alliance. Shawn has been featured in Forbes, Fast Company, The New York Times, Muscle & Fitness, ABC News, ESPN, and many other major media outlets. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website  Connect with Shawn Stevenson On his website The Model Health Show On Facebook, Instagram, YouTube, and Twitter Shawn’s books are available on Amazon or at bookstores.

I am delighted to have Dr. Tommy Wood joining me today. He is an Assistant Professor of Pediatrics at the University of Washington, where he studies brain injury and how lifestyle choices and environmental factors impact brain health, cognitive function, and chronic disease.  In today's discussion, we explore age-related cognitive changes and how cognitive function peaks early in life and evolves through retirement. We cover specialization versus lifelong learning, the role of memory, the effects of childhood trauma, and the physiology of dementia and Alzheimer's. We also discuss how sleep impacts brain health, lifestyle factors, labs to consider, including homocysteine and Omega-3 levels, and the value of skeletal muscle mass in preventing dementia. Dr. Wood also shares his insights on concussions, traumatic brain injuries, and supplements like creatine and sex hormones for maintaining cognitive health.  This conversation with Dr. Tommy Wood is exceptionally insightful, and I look forward to having him back on the show again. IN THIS EPISODE YOU WILL LEARN: Common cognitive changes that occur in perimenopause, menopause, and beyond How some aspects of cognitive function remain relatively stable or even improve with age Why education is not necessary for cognitive development, and how specialized careers can reduce cognitive stimulation. How retirement impacts cognitive function The benefits of physical activity, particularly cardiovascular fitness, for brain health Why memory issues are not necessarily indicative of dementia How trauma can lead to smaller brain volume Why regular sleep and proper circadian alignment are crucial for maintaining brain health and cognitive function Blood markers for cognitive health Why muscle mass is essential for overall health and cognitive function Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Tommy Wood  On Instagram The Better Brain Fitness Podcast

I am thrilled to have Wade Lightheart joining me today. Wade is sought after by athletes and high-performing individuals for his expertise in optimizing health and fitness. He is a three-time Canadian natural bodybuilding champion, a premier global authority on natural nutrition and training methods, and the author of several books on health, nutrients, and exercise. In our conversation today, Wade and I dive into digestion and gut health, breaking down the stages of digestion and looking at the effects of poor digestion, including muscle loss and sarcopenia. We examine the impact of low stomach acid and explore the evolution of the processed food industry since World War Two. We also discuss immunity and fasting, the benefits of hormones for overcoming weight loss resistance and enhancing muscle and metabolic health, testing to inform specific recommendations, and the role of bio-individuality. I know you will enjoy all the actionable insights Wade shares today on optimizing your health and fitness. IN THIS EPISODE YOU WILL LEARN: The five stages of digestion The role enzymes and hydrochloric acid play in the digestive process Why probiotics are essential for maintaining the balance between good and bad gut bacteria  The consequences of poor digestion How modern farming practices have depleted the nutritional content of food Why muscle mass is essential for maintaining a healthy metabolism The benefits of weight training and a protein-rich diet for retaining muscle mass  How genetic testing can help in personalizing health strategies and preventing diseases Why lifestyle adjustments are necessary for healthy aging How stress and trauma impact health The education system and 365-day money-back guarantee Bioptimizers offers Bio:  Wade T. Lightheart is a Certified Sports Nutritionist Advisor, president/director of education, and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Wade Lightheart Bioptimizers The Awesome Health Podcast Recommended book:  Enzyme Nutrition by Dr. Edward Howell

I am thrilled to have my friend and colleague, Debra Atkinson, back on the show today. She was with me before for Episode 165, in August of 2021, which became one of the most sought-after episodes of the year.  Debra is a hormone-balancing exercise coach, a fitness expert, and an influential figure who has guided more than 275,000 women through transforming their second halves with newfound vitality and energy. She is also an accomplished author, the host of Flipping 50 TV, and a TEDx speaker. In our conversation today, we delve into the physiological changes during perimenopause and menopause that impact weight training and muscle development, and we explore how to shift into the second stage of life as an endurance athlete while promoting recovery. We discuss the importance of strength training during perimenopause and menopause and get into the role of volume, movements, zone 2 training, flexibility, and HiT. We also discuss biohacking, explain how hormone replacement therapy impacts muscle and bone health, and Debra shares her favorite supplements. IN THIS EPISODE YOU WILL LEARN: The physiologic changes that impact muscle health during perimenopause and menopause The challenges of transitioning from an endurance athlete to a menopausal women How Debra struggled with hormonal imbalances and inflammation during menopause Some common exercise mistakes during perimenopause and menopause Why recovery time between weight training sessions is essential The importance of breathing and pelvic floor exercises  The benefits of HiT training for women in midlife At which times during the menstrual cycle should strength training be done? Strength training and bone health for post-menopausal women  The advantages of doing high-impact exercises on most days of the week The merits of vibration training and infrared saunas for recovery and wellness Supplements for muscle gain and recovery Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Debra Atkinson On her website   On YouTube Instagram, Facebook Previous Episode Mentioned Ep. 165 – A Fresh Perspective On Menopause & Fitness: The Importance of Listening to Your Body with Debra Atkinson

We have Part 2 of our two-part series on progesterone with Dr. Lindsey Berkson today. Dr. Berkson is one of my favorite hormone experts. She has a talent for breaking complex ideas down to make them easily understandable for clinicians and the general public. She is a peer-reviewed, published researcher, bestselling author, educator, leader in thought, nutritional gastroenterology, and hormones, and a formulator and inventor. We continue our discussion today by diving into the disruptive effects of oral contraceptives on the endocrine system, looking at the impact of progesterone on thyroid health, leaky gut, and immune function during perimenopause and menopause. We explore the role of testosterone in gut health and lab ranges for breast protection, and we also discuss progesterone resistance and reactivity, and oxytocin.  You will not want to miss this informative conversation with Dr. Lindsey Berkson. She will return to the show toward the end of this year for Part 3 of our discussion. IN THIS EPISODE YOU WILL LEARN: The intricate link between progesterone and thyroid function How endocrine disruptors impact thyroid physiology Why iodine is essential for thyroid health and cancer prevention How progesterone relates to thyroid health Why progesterone and estrogen are crucial for maintaining gut integrity and preventing leaky gut How testosterone helps to prevent autoimmune diseases What are the ideal progesterone levels for women in perimenopause and menopause? The role oxytocin plays in women with progesterone resistance How to overcome progesterone resistance or reactivity  The interplay between progesterone and oxytocin and their roles in bonding and pregnancy Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Lindsey Berkson On her website Find Dr. Berkson’s books on Amazon

Today, I am excited to connect with my friend and colleague, Dr. Betty Murray. She is a women's health advocate, nutrition expert, PhD researcher, certified functional medicine practitioner, author, and speaker.  In our conversation, we dive into the menopause controversy, looking at mitochondrial health, the development of visceral fat, aging, and senescence. We explore infertility, premature ovarian insufficiency, metabolic derangement, and poor metabolic health in menopause. Dr. Betty provides a fascinating overview of liver health and phases one, two, and three of liver detoxification, and we explain the critical role of bile in formal detoxification. We also cover the gut microbiome, estrobolome, the significance of enzyme beta-glucuronidase, and weight loss resistance.  I am sure you will love this invaluable conversation with Dr. Betty Murray. IN THIS EPISODE YOU WILL LEARN: How menopause gets misconstrued as a natural state that women should endure without treatment Why Dr. Betty believes menopause should be considered a disease state How research on women gets neglected Why personalized care is an essential requirement for women in menopause How menopause affects various aspects of health, including heart disease, osteoporosis, and dementia Why metabolic derangement occurs, and the domino effect it can create within the body The role nutrition and lifestyle play in managing menopause symptoms Why fiber, hydration, and adequate protein are essential for supporting liver function and detoxification Dr. Betty explains the three-stage process the liver uses to metabolize hormones The role bile plays in detoxification  Why periodic detoxification is necessary for supporting liver function Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Betty Murray  On her website On her telemedicine platform On Instagram The Menopause Mastery podcast

Today, I have the honor of connecting with Dr. Robynne Chutkan, one of the most recognizable gastroenterologists in the United States. She is also the author of Anti-Viral Gut, one of the books I enjoyed reading most in 2022! Knowledge of the microbiome dates back to the 1600s when Anthony van Leeuwenhoek observed bacteria in his dental plaque through a microscope. However, it has taken us several centuries to understand the interdependence and beneficial nature of those bacteria. The terms "microbiome" and "microbiota" are often used interchangeably. They refer to the organisms and genes that live in and on our bodies, predominantly in the GI tract. Those organisms include bacteria, viruses, protozoa, fungi, parasites, and archaea, which, despite their microscopic size, collectively weigh around four to five pounds.  Today, Dr. Chutkan and I dive deep into the physiology of the microbiome and discuss how that interplays with immunology. We discuss the benefits of hydrochloric acid, the impact of proton pump inhibitors and other medications on the health of the gut microbiome, and the role of dysbiosis and the Estrobolome. We get into how the pharmaceutical industry has influenced both medical practice and the outlook of healthcare providers, and we talk about the impact of sleep, exercise, stress, and alcohol on the gut. Dr. Chutkan also shares top tips from her anti-viral diet book on the best ways to support the gut. (One of her tips is to consume 30 plant types per week for a healthier gut microbiome.)  This show has been one of my favorite podcasts I have recorded in the last year. I hope you enjoy listening to it! IN THIS EPISODE YOU WILL LEARN: What is the microbiome, and why is it important? Why do we need to understand the interrelationship between the oral microbiome, the gut microbiome, and the vaginal microbiome? The importance of stomach acid. How do proton pump inhibitors affect gut health? The three big things that interfere with digestion. How pharmaceutical companies have taken over medical education. The role of statins in women. The importance of the Estrobolome test. The three different types of estrogens in the body. Why exercise is an important contributor to gut health. The net impact of low-quality sleep on immune function. Dr. Chutkan shares her top tips for a healthy gut microbiome. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Connect with Dr. Robynne Chutkan  On her website  On Instagram (@gutbliss) Books by Dr. Robynne Chutkan: The Anti-Viral Gut: Tackling Pathogens from the Inside Out Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage The Bloat Cure: 101 Natural Solutions for Real and Lasting Relief The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out Book mentioned: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker

I am honored to connect with Dr. Stacy Sims today. She is a forward-thinking international exercise physiologist and nutrition scientist on a mission to revolutionize exercise and nutrition performance- particularly for women. In our conversation, we discuss the exclusion of women from research in the modern science era and how gender differences begin in utero. We look into the importance of tracking our menstrual cycles, the differences between follicular and luteal phases, and problematic ovulatory cycles, exploring the current research on oral contraceptives, the impact of the Women's Health Initiative, and the kind of training that is essential for women in perimenopause and menopause. We also cover the physiologic changes that occur in perimenopause and menopause, and Dr. Sims shares her thoughts on weight loss resistance, SECO, undereating, the importance of protein, and essential supplements for middle-aged women. I know you will love this invaluable conversation with Dr. Stacy Sims. IN THIS EPISODE YOU WILL LEARN: Why are women still excluded from many studies? How the physiological differences between men and women begin in utero and continue through adulthood How stress during pregnancy affects the developing fetus How the muscle morphology of women differs from that of men  Why girls need to learn new ways to move and build strength during puberty How tracking menstrual cycle phases helps women optimize their training The potential long-term effects of using oral contraceptives Why a diverse diet is essential for supporting gut health Common misconceptions surrounding hormone therapy Why Dr. Sims recommends creatine for women in perimenopause and menopause Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Stacy Sims  On her website On Instagram Facebook TikTok