Everyday Wellness with Cynthia Thurlow ™

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:

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.

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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.

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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:

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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:

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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:

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:

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Connect with Dr. Stacy Sims 

Today, I am thrilled to connect with Josh Dech. Josh is a former paramedic and holistic nutritionist specializing in Crohn's, Colitis, and other gut-related disorders. He has collaborated with some of the most renowned doctors worldwide, and he serves as a medical lecturer at the Priority Health Academy, where he educates doctors on the holistic approach to gut health and inflammatory bowel disease. 

In today's conversation, we explore the alarming statistic that 50% of all gut diseases occur in the United States, and the 105 million ambulatory care visits, 14 million hospital admissions, 236,000 deaths, and the 142 billion dollars these conditions cost annually. We dive into the impact of chronic stress, toxins, nutrient deficiencies, and life stages on gut health, and we look at the significance of the vagal nerve, the microbiome, and how it impacts mental health. We also cover dysbiosis, stool and organic acid testing, nutritional choices, and supplements.

This riveting conversation with Josh Dech contains many valuable insights, and I know you will love and appreciate it.

IN THIS EPISODE YOU WILL LEARN:

Bio Josh Dech:

Josh is an ex-paramedic and Holistic Nutritionist specializing in Crohn’s and Colitis, as well as other related gut issues. After reversing over 250 cases of Crohn’s and Colitis (previously thought to be impossible to fix), he has been connected to some of the world’s most renowned doctors. He has since been recruited to the Priority Health Academy as a medical lecturer, helping educate doctors on the holistic approach to gut health and inflammatory bowel disease, and has launched a top 5% globally ranked podcast.

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On his website

Today I have the honor of connecting with Temple Stewart! She is a registered dietician specializing in low-carb dieting for women’s weight loss. 

I have spoken on the stage with Temple several times over the last year, and she is delightful! In this episode, she shares her background, and we dive into how she was able to reverse her PCOS and Hashimoto’s by adopting a low-carbohydrate ketogenic diet. We discuss food psychology, woke nutrition, whether or not “if it fits your macros” is a good philosophy, issues surrounding the traditional allopathic nutrition model, and challenges related to nutrition research. We also get into plateau busters and share five ways to measure success other than the scale. 

IN THIS EPISODE YOU WILL LEARN:

Connect with Cynthia Thurlow

Follow on Twitter

Instagram

LinkedIn

Check out Cynthia’s website

Connect with Temple Stewart

On Instagram

TikTok

Twitter

Spotify (@the.ketogenic.nutritionist)

The Ketogenic Nutritionist Podcast

Books mentioned:

Metabolical, by Robert Lustig

I am delighted to have my dear friend, Dr. Anna Cabeca, joining me for the fourth time today. She was with me before on episodes 94, 202, and 317. 

Today, we dive into various questions from listeners about their GYN concerns, covering why suffering is optional in perimenopause and menopause and why we must refine ourselves during that life stage. We discuss the symptoms of perimenopause, explaining the best time to start using bioidentical hormones, issues with pellet therapy, especially testosterone, and various kinds of bioidentical hormones and vaginal estrogen. We also look at DHEA and testosterone therapies, symptoms to watch out for, sexual health, treatment therapy options for incontinence, and vaginal rejuvenation. 

I know you will love this invaluable discussion with Dr Anna Cabeca.

IN THIS EPISODE YOU WILL LEARN:

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Connect with Dr. Anna Cabeca

Previous Episode Mentioned:

Ep. 94 Reclaim Your Vibrancy, Sexuality, Health and Happiness! - with Dr. Anna Cabeca

Ep. 202 Dr. Anna Cabeca - Healing Your Hormones and Becoming Empowered with The Girlfriend Doctor

Ep. 317 Perimenopause Wisdom: Dr. Cabeca on Ovarian Health, Menopause & More!

I am thrilled to connect with the talented culinary personality and tastemaker Anna Vocino today. With her extensive experience as a bestselling cookbook author, actor, stand-up comedian, podcast host, and clean-eating expert, and her role as the founder of Eat Happy Kitchen, Anna brings her wealth of experience to the show.

In our discussion, we dive into her journey with autoimmunity, exploring the role of nutrition, the effects of trauma, the importance of healthy eating, and how food can support our overall well-being. We cover her no sugar, no grains approach, especially during perimenopause and menopause, discussing insulin resistance and why we need to set healthy boundaries. We also get into the connection between food choices and mood, the harmful effects of the toxic diet culture, disordered eating, and fears of consuming carbohydrates, highlighting the significance of evaluating food labels, food manufacturing practices, and high-quality ingredients. Lastly, we touch on her latest book, Eat Happy Italian. 

I am confident you will enjoy this conversation with Anna Vocino as much as I did.

IN THIS EPISODE YOU WILL LEARN:

Bio: Anna Vocino

Anna Vocino is a comic, culinary tastemaker, clean-eating expert, and founder of the premium natural food company Eat Happy Kitchen. After being diagnosed with celiac disease, she has authored hundreds of gluten-free, low-carb recipes in her bestselling cookbooks Eat Happy, Eat Happy Too, and the upcoming Eat Happy Italian. 

As a respected voice within the clean-eating community, Anna can deftly transform almost any recipe into a low-carb version of the dish without sacrificing taste.

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