Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

I am delighted to reconnect with Dr. Catharine Arnston today. She is the founder, CEO, and Chief Scientific Officer of ENERGYbits. She last joined me on Episode 226 of the podcast. In our conversation, we dive into the importance of an alkaline lifestyle, looking at how our modern-day lifestyles expose us to toxins while contributing to soil depletion and poor-quality food. We discuss the benefits of spirulina, the effects of mitochondrial dysfunction in perimenopause and menopause, the role of free radicals and antioxidants, and the research currently being done on Me Screen, spirulina, and chlorella. We cover the differences between chlorella and spirulina, explaining how chlorella impacts the immune system and gut microbiome and how it is beneficial for cleansing, toning, healing, and overcoming hangovers. We explain how algae can help us reverse our biological or chronologic age, Catharine shares some tips for aging gracefully, and we also create a mini-course on algae. I know you will love and appreciate today’s invaluable conversation with Dr. Catharine Arnston.IN THIS EPISODE YOU WILL LEARN: The health benefits of an alkaline lifestyle and how algae helps in maintaining blood PH levels How soil degradation and over-processing impact the quality of our food  Why algae farming is sustainable and beneficial for the environment The nutritional benefits of spirulina and chlorella compared to those of collagen. How the non-stimulant effects of spirulina assist in ATP generation Why mitochondrial health is crucial How aging impacts ATP production How chlorella aids the detoxification process How combining spirulina with chlorella leads to optimum health Catharine shares lifestyle hacks for aging gracefully Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Catharine Arnston ENERGYbits - Use the code CYNTHIATHURLOW for a 20% discount on all ENERGYbits products On Instagram and Facebook Previous Episode Mentioned:Ep. 226 The Incredible Benefits of Algae, Chlorella, and Spirulina with Dr. Catharine Arnston

I am honored to reconnect with Dave Asprey today! He is the renowned father of biohacking and a New York Times bestselling author. Dave would like a world where we all have enough free time and peace to be at full power! In this episode, he and I have a no-nonsense conversation about his newest book, Smarter Not Harder, which is my favorite of all his books! We dive into the impact of the pandemic, the art and science of environment, the laziness principle, homeostasis, and the concept behind “slope with the curve” thinking. We discuss anti-nutrients, the biohacking pathway, REHIIT training, and various other cellular hacks, including hypoxification and specialized breathing, and how trauma pertains to becoming a more efficient human. I also ask Dave about his favorite supplements.I hope you enjoy listening to today’s conversation with Dave Asprey as much as I did recording it!   IN THIS EPISODE YOU WILL LEARN: Why Dave chose to write his latest book now. How Dave’s book can help you achieve homeostasis. The 5 goals in Dave’s book that he recommends for people focus on, one at a time. A fundamental mistake that people in the world of health and fitness often make.  How the “slope with the curve” biology works. How you can save energy with biohacking. The benefits of REHIT (Reduced Energy High-Intensity Interval Training). Some foods that can negatively impact our health. Dave shares his thoughts on dairy. Using hypoxification as a cellular biohack. Dave sheds some light on his favorite supplements. The role of trauma resolution. Connect with Cynthia ThurlowFollow on TwitterInstagramLinkedInCheck out Cynthia’s websiteConnect with Dave AspreyOn his website Danger Coffee   To open an Upgrade Labs, go to www.ownanupgradelabs.comBooks mentionedMen Are from Mars Women Are from Venus by John GrayDave’s new book, Smarter Not Harder is available from most bookstores.

I am thrilled to have Jim Kwik joining me on the podcast today. Jim is an advocate for brain health. He is recognized widely as a global expert in memory improvement, brain optimization, and accelerated learning. He is also a New York Times bestselling author, keynote speaker, and the host of the acclaimed Kwik Brain Podcast. In our conversation, we dive into digital dementia, exploring how our heavy dependence on technology affects our memories, learning styles, visualization, teaching methods, and lifestyle choices. We touch on the role of the reticular activating system (RAS) in learning, looking at how to foster a curious mindset. We also cover information overload, the benefits of the Pomodoro Technique for brain breaks, common middle-age concerns, and the role of nootropics.Jim has kindly offered to give a few books away to our listeners. To participate, take a screenshot of the podcast featuring Jim and me and identify something you learned on social media, explaining how you will apply it to boost your brain health. Jim and his team will select a handful of listeners to receive an autographed copy of his book, Limitless- one of my favorites. This discussion with Jim Kwik is invaluable, and I know you will enjoy it!IN THIS EPISODE YOU WILL LEARN: What is digital dementia? Why handwriting notes is better than digital note-taking Jim shares a whole-brain note-taking method that combines logical left-brain and holistic right-brain thinking The benefits of visualization for learning and retaining information Why you need to forget what you already know to learn something new Why we need to stay curious and engage in lifelong learning How taking regular breaks helps us to avoid information overload and maintain focus Jim explains the Pomodoro Technique How genetics and lifestyle impact brain health The benefits of meditation, diet, and exercise Why Jim is passionate about the aging brain Bio: Jim Kwik is an internationally acclaimed authority in the realm of brain optimization. With over 30 years of experience, Jim has dedicated his life to helping people tap into their brain’s full potential. From overcoming learning challenges after a childhood brain injury, Jim embarked on a journey with the mission to leave no brain behind. Through his teachings, Jim inspires others to unlock their innate genius, empowering them to live a life of greater power, productivity, and purpose.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Jim Kwik On his website Instagram Twitter Facebook YouTube Kwik Brain Podcast Limitless is available on the Limitless website.

I am thrilled to reconnect with Kylie Larson today. Kylie is truly an exceptional individual. She is a Brendon Bouchard-trained coach, host of the Far from Perfect Podcast, content creator, and founder of Lift to Get Lean. In our discussion today, we dive into the role of compassion, particularly during perimenopause and menopause, and explore the concepts of surrender and trusting your body. We discuss why women are more concerned about the number on the scale than their body composition, explain why data is simply data, and how resistance to change can affect our ability to manage perimenopause and menopause. We cover macros, misinformation, and metabolic flexibility and look into the value of maintenance and how to reverse diet. Kylie also shares some of her favorite resources, books, and tools. I was honored to reconnect with Kylie, and I know you will love this conversation with her as much as I did.IN THIS EPISODE YOU WILL LEARN: The role of compassion in perimenopause and menopause How struggling to accept body changes can lead to self-criticism and stress The benefits of resting and mindful exercising Why body composition is more important than the number on the scale Why we need to be flexible about our health goals The value of nutrient-dense foods for maintaining muscle mass  Misconceptions surrounding macros How to maintain balance in your diet and lifestyle Why getting enough sleep is essential Making informed decisions about your food choices Kylie’s favorite books and resources Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Kylie Larson On Instagram The Far from Perfect podcast Book mentioned:Think Again by Adam Grant

Today I am honored to connect with a friend and fellow nurse practitioner, Marcelle Pick! Marcelle is passionate about transforming how women experience healthcare through an integrative approach. She has successfully treated thousands of women through her unique approach to wellness.Marcelle is currently a faculty member of The Institute of Functional Medicine and has served as a Medical Advisor to Healthy Living Magazine. She has written countless articles and multiple books, including Is It Me or My Hormones?I always think of Marcelle as a pioneer in the women’s health/nurse practitioner space. In this episode, we dive into her background and the impact of the Women’s Health Initiative. We discuss the limitations of the traditional allopathic model regarding hormones, common misconceptions about adrenal health, perimenopause, and menopause, adverse childhood events and adrenal health, how lifestyle affects our sex hormones, fibroids, endometriosis, PMS, PMDD, and contraception for perimenopause. We speak about endocrine disruptors, mold, and micro toxins. We also get into ways to think about hormone replacement therapy and ways to address intimacy and low libido.I love connecting with other nurses and nurse practitioners! I hope you will love today’s conversation with Marcelle as much as I did!IN THIS EPISODE YOU WILL LEARN: Marcelle was part of the first all-women practice in the country. How the Women’s Health Initiative has impacted health care for women. The limitations of the traditional allopathic model, particularly in terms of perimenopause, menopause, and hormones. The less common labs that Marcelle likes to look at for her patients. Marcelle shares her approach to unraveling the symptoms of perimenopause. Some unique ways in which Marcelle deals with problems like fibroids and endometriosis. How childhood trauma could lead to adrenal and autoimmune issues, weight-loss resistance, and various other health problems. Many of the things Marcelle recommended for treating PMS and PMDD back in the day (1985) have now become the standard of care. Contraceptive options for women in perimenopause. The impact of stress on adrenal function during perimenopause and menopause. Marcelle dives into liver health and detoxification, chemicals and other factors that could impact our health, and changes we can make to avoid problems and feel better. What Marcelle does to help women with low libido. Connect with Cynthia ThurlowFollow on Twitter, Instagram & LinkedInCheck out Cynthia’s websiteConnect with Marcelle PickOn her website   On Facebook and InstagramAll of Marcelle’s books are available on Amazon

I am thrilled to be doing a two-part series on progesterone with Dr. Lindsey Berkson.Dr. Berkson is a peer-reviewed researcher, bestselling author, educator, nutritional gastroenterology and hormonal thought leader, and an inventor and formulator of nutraceuticals and pharmaceuticals. In the first part of our series today, we address common misconceptions about hormones and provide an overview of the anatomy and physiology of progesterone, including lesser-known production sites outside the ovaries and adrenal glands. We examine the limitations of current medical training, the influence of the Women’s Health Initiative, and shifts in prescribing practices. We also explore the effects of chronic stress, ultra-processed foods, and toxins, discussing practical steps to mitigate exposure. You will also learn about essential cofactors for progesterone production, including zinc, iodine, magnesium, vitamin B6, and vitamin A, along with strategies for optimizing digestion.This enlightening series on progesterone with Dr. Lindsey Berkson has many valuable insights, and I know you will gain a lot from it.IN THIS EPISODE YOU WILL LEARN: Why progesterone is an essential hormone  How did progesterone become misunderstood?  How progesterone has contributed to human evolution Dr. Berkson debunks the common myths surrounding progesterone  How hormones function as signaling molecules The importance of progesterone receptors in the brain, heart, and lungs The role progesterone plays in protecting the lungs How modern lifestyle factors affect hormone levels Why you need to filter all your water, including shower water How eating organic foods can help reduce exposure to endocrine disruptors Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Dr. Lindsey Berkson On her website Find Dr. Berkson’s books on Amazon

I am excited to have Siim Land on the show with me for the third time today. Siim is a bestselling author, anthropologist, keynote speaker, and longevity enthusiast who is exceptionally bright and knows how to simplify complex research into actionable insights. In our discussion today, we explore his latest book, The Longevity Leap, and dive into mTOR, how to activate and decrease it, and the physical consequences of an mTOR imbalance. We look into NAD, supplementation, frailty, and the critical role of exercise, discussing VO2 Max, heart rate variability, and the advantages of saunas and cold therapy. We also share strategies for optimizing sleep, cover how sleep impacts aging, and discuss biomarkers for longevity, why normal is not always optimal, melatonin, and the effects of shift work and jet lag. I am confident you will find this conversation with Siim Land as enlightening as I did.IN THIS EPISODE YOU WILL LEARN: What mTOR does in the body Why maintaining mTOR balance is crucial for longevity Lifestyle factors and supplements to support mTOR  The significance of NAD for energy production Why circadian rhythm alignment is vital for energy production and longevity The benefits of melatonin supplementation How artificial light impacts sleep, and why we need regular sleep patterns How regular exercise can extend health and reduce the risk of chronic diseases What heart rate variability is, and how to improve it biomarkers for health and longevity  Bio: Siim Land is an eight-time best-selling author, keynote speaker, and anthropologist from Estonia. He is the author of several landmark books, such as Metabolic Autophagy, Stronger by Stress, The Immunity Fix, The Mineral Fix, WIN, The Collagen Cure, The Blood Sugar Fix, and The Obesity Fix. Siim has a bachelor's degree in anthropology.Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to support@cynthiathurlow.com Connect with Siim Land On his website  On Instagram and YouTube The Longevity Leap is available on Amazon

Step into the world of metabolic health and fasting as we embark on a captivating journey with the renowned Canadian clinical educator Megan Ramos!In an era when chronic illness and obesity have become alarmingly prevalent, and dieting has become a lifelong struggle for many, Megan is on a mission to revolutionize our understanding of metabolic health. Known for her expertise in therapeutic fasting and low-carb diets, she co-founded the revolutionary Fasting Method alongside the renowned Dr. Jason Fung and co-authored the bestselling book Life in the Fasting Lane. Now, she returns with her latest work, delving into the untold stories of women and fasting. In today’s captivating discussion, Megan and I explore the staggering statistics that reveal a nation plagued by chronic illness and weight issues, where even the average person has tried 126 diets in their lifetime. Megan shares her groundbreaking insights on women and fasting, unveiling the truth behind misdiagnosis, the myths surrounding intermittent fasting, the role of macros and insulin secretion, and the profound impact of the pandemic on our hormones, sleep, and stress levels. Prepare yourself for a thought-provoking episode as we tackle pressing questions from listeners, covering the dawn effect, gout, insomnia, and invaluable strategies for achieving fasting success!IN THIS EPISODE YOU WILL LEARN: My journey with PCOS Why does body composition matter so much? PCOS, the number one endocrine disorder in Westernized countries Common myths about intermittent fasting The fertility aspect of postmenopausal women The slippery slope of perimenopause Is fasting just an extreme form of calorie restriction? The impact of sleep and stress on glucose and insulin levels How to integrate intermittent fasting into your lifestyle Magnesium supplementation for insulin resistance How to deal with gout Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Connect with Megan Ramos The Fasting Method Find Megan on social media @Megan J. Ramos Purchase a copy of Life in the Fasting Lane  Purchase a copy of The Essential Guide to Intermittent Fasting For Women Previous Episodes Featuring Megan Ep. 116 – Using Intermittent Fasting to Reverse Chronic Illnesses – with Megan Ramos Ep. 188 – Troubleshooting Your Fasting Method with Megan Ramos

Kiran Krishnan, a research microbiologist and health expert, dives deep into the fascinating world of gut health. He explains the implications of leaky gut, especially for women during perimenopause and menopause, revealing how hormones and diet play a key role. The conversation explores the connection between gut health and cognitive function, highlighting risks like postprandial endotoxemia. Kiran also discusses the importance of gut microbiome diversity, fiber intake, and advanced stool testing for personalizing health strategies. It's a must-listen for anyone interested in holistic wellness!

Cynthia Thurlow, a nurse practitioner specializing in wellness and nutrition, shares her insights on essential supplements for various health concerns. She discusses the benefits of Vitamin B12 and adaptogenic herbs for managing stress and sleep issues. Thurlow highlights supplements to support cognitive function, hormone balance during perimenopause, and inflammation relief. Listeners also benefit from her advice on post-vacation recovery and the importance of fresh produce, plus recommendations tailored for teenagers and menopausal women.