Everyday Wellness with Cynthia Thurlow ™

• Ep. 449 Good Stress and Hormesis: Keys to Better Health with Jeff Krasno

  Today, I am thrilled to welcome Jeff Krasno, the Co-founder and CEO of the Commune well-being master class platform and the author of Good Stress, as my guest. Jeff also hosts the Commune podcast, where he has interviewed various luminaries, and writes a weekly personal essay called Commusings to explore spirituality, wellness, and culture.  In today’s discussion, we discuss the marginal decades, contrasting the allopathic and integrative medicine approaches, looking at the advantages of hormesis and intentional stress, the idea of balance, and the Goldilocks zone. We also dive into the effects of cold and heat therapies on emotional and thermal regulation, the role of heat shock proteins, the impact of distraction and dopamine foraging, the importance of relationships, and the benefits of xenohormetics, polyphenols, and more.  This conversation with Jeff Krasno is incredibly insightful, and his book is well-written and beautiful to read. IN THIS EPISODE YOU WILL LEARN: How the high prevalence of chronic diseases in the U.S. impacts individual and societal health The astronomical cost of chronic disease treatments in the U.S. How the chronic disease epidemic connects to political, invective, and societal issues How medical treatment has evolved from acute injuries to chronic diseases Why addressing chronic diseases in your 30s and 40s leads to better health outcomes How modern conveniences can affect people’s health What are the benefits of hormesis? How dopamine foraging impacts concentration Why it’s essential to be present and pay attention in all social interactions The role of polyphenols in stressed plants and their benefits for human health The importance of nutrition for maintaining health and preventing chronic diseases Bio:  Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being. He hosts the Commune podcast, interviewing a wide variety of luminaries from Deepak Chopra and Marianne Williamson to Matthew McConaughey and Gabor Maté. Jeff pens a personal weekly essay titled “Commusings” that explores spirituality, wellness, and culture and is distributed to over one million subscribers every Sunday. Jeff is the author of Good Stress, a collection of protocols he created to counteract the "chronic ease" that created our modern epidemic of dis-ease. Good Stress is available March 25, 2025, wherever books are sold. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Jeff Krasno On his website Instagram The Commune platform Jeff’s book, Good Stress

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• BONUS: Protein's Transformative Impact on Muscle and Aging Well with Dr. Gabrielle Lyon

  I am delighted to reconnect with Dr. Gabrielle Lyon today! She is a dear friend and a physician whose work has profoundly impacted my own work, particularly during the past few years. She previously appeared on the podcast in episode 95 about three years ago.   Dr. Gabrielle Lyon is a highly respected functional medicine provider, the founder of the Institute for Muscle-centric Medicine, a nationally recognized speaker and media contributor, and the author of the book Forever Strong.  In our conversation, we dive into areas where confusion often clouds our understanding of protein intake. We explore the distinctions between commodities and consumer packaged goods and the impact of sarcopenia and other muscle-related changes that affect women during perimenopause and menopause. Our discussion also goes into the hallmarks of aging, uncovers the critical importance of a specific protein threshold to initiate muscle protein synthesis, and examines the role of food matrices and Leucine thresholds, misconceptions surrounding carbohydrates, and the most effective methods for tracking muscle mass. Additionally, we explore the connections between poor metabolic health and cognitive decline, making this conversation exceptionally relevant and informative.  I wholeheartedly recommend Dr. Lyon's forthcoming book coming out in early October. Her work has played a significant role in shaping my personal and professional life and had a profound impact on many of my female patients and clients.  I am confident that you will find today’s show with Dr. Gabrielle Lyon as enlightening and valuable as I do. IN THIS EPISODE YOU WILL LEARN: Where did the confusion around the proper intake of protein originate? Physiological changes that occur in women as they age How hormonal changes during midlife lead to muscle loss and insulin resistance, which can contribute to aging What is insulin resistance? How unhealthy skeletal muscle leads to low energy efficiency and metabolic implications. The importance of protein for women's health How carbohydrates impact our metabolic health The impact of intermittent fasting on muscle health What is skeletal muscle and how does it affect our health?   The interconnectedness between skeletal muscle, obesity, and cognitive decline The benefits of D3 Creatine supplementation  Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect With Dr. Gabrielle Lyon Check out her website  Connect on Facebook, Instagram, and Twitter Her podcast, the Dr. Gabrielle Lyon Show Order her book, Forever Strong, on Amazon or her website Previous Episode Mentioned: Episode 95 – Why Muscle Is The Organ Of Longevity – with Dr. Gabrielle Lyon

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• Ep. 448 Hair Loss in Women: Causes, Fixes & Expert Tips with Dr. Omer Ibrahim

  Today, I am delighted to connect with Dr. Omer Ibrahim, a board-certified, fellowship-trained dermatologist and the Co-director of Research at Chicago Cosmetics Surgery and Dermatology. Dr. Ibrahim completed his residency at the Cleveland Clinic.  In our discussion today, we dive into the concept of hair loss in women, exploring how our hair follicles change during perimenopause and menopause, the prevalence of hair loss and hair thinning, and the many factors that contribute to it, including nutritional deficiencies, chronic stress, heat damage, weight loss (especially with GLP-1 medications), alcohol, and smoking. We discuss the benefits of hormone replacement therapy, essential supplements, red light therapy, PRP, exosomes, and topical and oral medications, and we also cover specific lab tests to request, the impact of endocrine-mimicking chemicals, and how to find qualified hair specialists or dermatologists in your area.  You will not want to miss this conversation with Dr. Omer Inrahim, and I look forward to having him back on the podcast in the future. IN THIS EPISODE YOU WILL LEARN: The two most common reasons for hair thinning and hair loss How pattern hair loss, or TE, is linked to hormonal changes in perimenopause and menopause How hair loss patterns are not inherited directly, and how they can vary, even within the same family Why early treatment for hair loss is essential How weight loss and GLP-1 agonists can impact hair loss Vitamin deficiencies that could contribute to hair loss Why it’s important to avoid harsh hair care practices to prevent hair damage How stress could lead to hair loss and thinning How alcohol and smoking impact hair loss Various prescription medications available for hair loss Bio: Dr. Omer Ibrahim Omer Ibrahim, MD FAAD, is a board-certified, fellowship-trained dermatologist and co-director of research at Chicago Cosmetic Surgery and Dermatology. He completed his residency at Cleveland Clinic, followed by an ASDS-accredited fellowship in cosmetic, laser, and dermatologic surgery at SkinCare Physicians in Boston. Dr. Ibrahim serves as adjunct faculty at Cleveland Clinic and Rush University, where he teaches residents the fundamentals of cosmetic and surgical dermatology. Connect with Cynthia Thurlow   Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Omer Ibrahim Chicago Cosmetic Surgery and Dermatology On Instagram

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• Ep. 447 Revolutionizing Heart Health: A Cardiology Masterclass, Part 2

  We have the second part of our mashup on heart health today, featuring insights from Dr. Stephen Hussey and Dr. Thomas Dayspring on the real drivers of cardiac disease.  In this episode, Dr. Hussey challenges conventional views on heart disease. Dr. Dayspring dives into the key markers for cardiovascular risk and the essential role of lifestyle changes for heart health.  Join us for a fresh perspective on heart health. Ep. 254 Understanding and Optimizing Heart Health with Dr. Stephen Hussey [8:52] After experiencing a massive myocardial infarction, Dr. Hussey came to realize that chronic stress, metabolic health, and environmental factors play a far more prominent role in heart disease than is commonly acknowledged. Yet the medical system remains fixated on cholesterol as the primary cause of cardiac issues, ignoring evidence that both acute and prolonged stress can directly trigger cardiac events. [22:11] Due to liability concerns and lack of approval, Western medicine operates within a rigid system that prioritizes standard treatments over potentially effective alternatives like intravenous magnesium sulfate for clot prevention. That limits physicians in exploring innovative approaches despite promising research. [29:13] Dr. Hussey explains that metabolic heart attacks can occur without arterial blockages due to oxidative stress forcing the heart into an inefficient glucose-dependent state, leading to tissue death instead of cancerous growth. His insight challenges conventional views on heart disease that tie into the historical shift driven by the flawed research of Ancel Keys that vilified saturated fats while promoting processed vegetable oils. [53:35] Heart attacks are often triggered by stress rather than just cholesterol buildup. Managing stress, along with metabolic health, inflammation, and nervous system balance, is the key to heart disease prevention, with fasting being beneficial across all three areas. Ep. 352 Lipid Masterclass: Apo-B, Labs and Women's Heart Health with Thomas Dayspring [00:02:33] APO(b) Levels are essential for assessing cardiovascular risk. Dr. Thomas Dayspring recommends an APO(b) below 80 mg/dL for general health and below 60 mg/dL for optimal longevity. He highlights the benefits of lifestyle interventions before considering pharmacological treatments, especially for those genetically predisposed to high APO(b). [00:24:00] The loss of estrogen during menopause increases APO(a) protein production, leading to higher LP(a) levels. That can elevate cardiovascular risk, and factors like pregnancy complications, PCOS, and lipid issues can indicate future heart disease risk, making early monitoring and appropriate hormone therapy crucial for women's long-term health. Connect with Cynthia Thurlow   Follow on Twitter, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Stephen Hussey On his website On Facebook, Instagram, Twitter, and LinkedIn Connect with Dr. Thomas Dayspring On Twitter (@DrLipid) On LinkedIn

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• BONUS: Biohack Your Mind: Thrive Mentally and Physically in Middle Age with Kristin Rowell

  I am happy to connect with Kristin Rowell today! Kristin is an attorney, Functional Nutritional Therapy Practitioner, and the CEO and Founder of Energetically Efficient. After spending 16 years building a successful business trial practice, she left to create Energetically Efficient so that she could speak to and coach other high-performers on navigating food, exercise, and other lifestyle practices efficiently. Kristin fell and broke her leg in ten places in 2013. She started meditating and received several nudges from the universe that prompted her to leave her job to pivot and transition into nutritional therapy and coaching. In this episode, she shares her pain-to-purpose story, and we dive into the role of the ego in soul work, common limiting beliefs, energy work, and why weight gain is not a normal function of aging. We also discuss how chronic stress impacts our hormones, lifestyle choices, nutritional detoxification, why muscle is the organ of longevity, and Kristin’s favorite foods to take with her when she travels. IN THIS EPISODE YOU WILL LEARN: The story behind Kristin’s career transition. Kristin discusses her process of letting go of the ego. What is energy work? Some common limiting beliefs that may prevent people from reaching their full potential. How Kristin helps people recalibrate themselves. Does gaining weight have to go along with aging? Some of the common errors Kristen sees women making.  How Kristin helps her clients detoxify naturally. How often should women do strength training? How to support yourself after a strength training workout. The foods Kristin loves to take along when she travels. Bio: Kristin Rowell is a lawyer, Functional Nutritional Therapy Practitioner, and CEO/Founder of Energetically Efficient. After spending 16 years building a successful business trial practice, she left to create Energetically Efficient so that she could speak to and coach other high-performers on how to efficiently navigate food, exercise, and other lifestyle practices to maximize their energy and become their best self each day. The foundation of Kristin's coaching centers on energy and consciousness, which makes her unique. Kristin also provides 1:1 coaching to professionals seeking to make a career transition, given that she successfully navigated that transition herself. Kristin is releasing her first cookbook this year, called Eating Efficiently. Kristin lives in Minneapolis with her two gorgeous Golden Retrievers, Catch & Belle. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia’s website Connect with Kristin Rowell On Facebook, Instagram, and LinkedIn  On her website

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