Everyday Wellness with Cynthia Thurlow ™

• Ep. 488 How Perimenopause Changes the Brain with Dr. Caroline Leaf

  I am thrilled to connect with Dr. Caroline Leaf today. She is a cognitive neuroscientist, a bestselling author, and an internationally recognized expert in mind management and neuroplasticity. In our discussion, we explore perimenopause and menopause as brain-based events rather than hormonal changes and discuss the distinctions between the brain, body, and mind. Dr. Leaf shares key insights from her latest book, Help in a Hurry, which offers a workable solution for self-regulation, acquiring knowledge, and navigating crises. We also delve into mental health management and building coping skills, and explore the importance of self-regulation, the impact of people-pleasing, and why labeling can be problematic.   Tune in for today’s powerful and insightful conversation with Dr. Caroline Leaf. I strongly recommend her new book, Help in a Hurry, for clear and actionable strategies to steady your mind as you navigate life. IN THIS EPISODE, YOU WILL LEARN: The changes that occur in women's brains during the perimenopause to menopause transition Why stress can become toxic when we fail to manage it How managing the mind, body, and nutrition helps to prevent cognitive issues during perimenopause and menopause Dr. Leaf explains the difference between the mind and the brain The benefits of self-regulation for managing stress and preventing cognitive decline How to shift your mindset in just 60 seconds Dr. Leaf introduces Neurocycle, her five-step process for rewiring habits over 63 days How people-pleasing is driven by societal expectations and personal narratives How recognizing and addressing your people-pleasing patterns will allow you to regain your identity and self-worth Why labeling offers temporary comfort but worsens stigmas and reduces the effects of mental health solutions Bio: Dr. Caroline Leaf Leading the Future of Mind-Management and Mental Health Transformation  Dr. Caroline Leaf is a cognitive neuroscientist, bestselling author, and global expert in mind management and neuroplasticity. For over 30 years, she has pioneered groundbreaking research on how thoughts shape the brain—and how we can harness this power to transform mental, emotional, and physical health.  Creator of the proven 5-Step Neurocycle® method, Dr. Leaf equips people worldwide with science-backed tools to break toxic thought patterns, build resilience, and create lasting change. Through her books, courses, and media appearances—including TEDx, The Doctors, and Mindvalley—she has empowered millions to take control of their mental well-being.  Her bestselling books, like Switch On Your Brain and Cleaning Up Your Mental Mess, continue to inspire transformation, offering practical strategies to rewire the brain, overcome anxiety and burnout, and unlock true potential. Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Caroline Leaf On her website On all social media: @drcarolineleaf The Dr. Leaf Show (On YouTube) Dr. Leaf’s Neurocycle App is also available on iTunes or Google Play  Pre-order a copy of Dr. Leaf’s new book, Help in a Hurry, to receive many free bonuses

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• Ep. 487 Why Aging Isn’t the Problem, It’s the Messaging with Caroline Paul

  I am thrilled to have Caroline Paul joining me today. She is a New York Times bestselling author, a TEDx speaker, and a longtime member of the Writers Grotto.  In our discussion, we address the issue of societal messaging about aging, the importance of bravery and resilience, and how invisibility can become a superpower as we age. We explore gender differences and the early conditioning that shapes how boys and girls perceive themselves, the power of awe for brain support, and the benefits of remaining curious and open-minded. We examine the value of novelty and neuroplasticity and unpack the five pillars of fulfilling aging: community health, new experiences, a sense of purpose, and a positive mindset about aging. Caroline also delves into her years as a firefighter, sharing how she practices being present despite being an adrenaline junkie, as well as the importance of rest and recovery. I thoroughly enjoyed today’s invaluable conversation with Caroline, and I know you will love it too! IN THIS EPISODE, YOU WILL LEARN: The types of negative messaging women receive about aging The health benefits of getting outside and being physically active Caroline shares some of her experiences as a firefighter The importance of teaching girls about bravery The value of being outside and engaging in activities that evoke awe How novelty, health, community, purpose, and a positive view of aging can help you maintain a fulfilling life Some practical advice for aging well How neuroplasticity and lifelong learning can improve your cognitive and physical health The importance of challenging societal norms and embracing adventure Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Caroline Paul On her website Instagram Caroline’s latest book, Tough Broad

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• BONUS: Is Obesity Really Genetic? Debunking the Myths with Dr. Ken Berry

  I am delighted to have Dr. Ken Berry returning to the podcast for his fourth appearance today. He is a physician, bestselling author, and passionate advocate for health, known for his no-nonsense approach to wellness. Dr. Berry has practiced at the Berry Clinic since 2003 and is an active community member. He has a YouTube channel with more than 2 million subscribers- one of my favorite go-to resources for patients.  In our discussion today, we explore a recent Time news article and the growing concerns around the declining trustworthiness of media sources. We dive into the limitations of observational research, the problem with celebrity endorsements of ultra-processed foods, rising obesity rates in children and teens, and whether genetic factors are actually behind obesity, as highlighted recently in a 60 Minutes segment. We also discuss the impact of sugar, grains, and seed oils and the significance of visceral fat. You will not want to miss this invaluable discussion with Dr. Ken Berry. IN THIS EPISODE YOU WILL LEARN: Dr. Berry breaks down some deeper issues surrounding the recent Time article, where a lone registered dietician claimed that ultra-processed foods are acceptable. How media sources are losing their credibility The vital part social media plays in changing the narrative and holding media sources accountable Why consumers must stay informed and be proactive in their health choices  The health implications of eating ultra-processed foods Dr. Berry shares his concerns about the American Academy of Pediatrics recommending drugs like ozempic for children.  The benefits of eating whole foods  Dr. Berry shares his three rules for a healthy diet. Why we need to avoid sugar and seed oils How following a low-carb diet can help to reduce visceral fat. Dr. Berry introduces the American Diabetes Society and explains its mission. Bio:  Dr. Ken D. Berry, MD, is a licensed family physician, best-selling author, and leading advocate for the Proper Human Diet (PHD). With over two decades of clinical experience, Dr. Berry specializes in helping patients improve their health through low-carbohydrate, nutrient-dense eating. His best-selling book, "Lies My Doctor Told Me: Medical Myths That Can Harm Your Health," and his popular YouTube channel, which has over 3 million subscribers, provide accessible, evidence-based guidance on nutrition and wellness. Dr. Berry's mission is to empower individuals to reclaim their health by debunking common medical myths and promoting sustainable dietary and lifestyle changes. He is also a member of the Diet Doctor low-carb expert panel and an active participant in the keto and low-carb communities. Dr. Berry lives with his wife Neisha, and their children on a farm in Holladay, Tennessee. Connect with Cynthia Thurlow   Follow on  ⁠Twitter⁠ ⁠Instagram⁠ ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to ⁠[email protected]⁠ Connect with Dr. Ken Berry On his⁠ website⁠ ⁠YouTube⁠ ⁠The American Diabetes Society ⁠ Dr. Berry has three books available on Amazon:⁠ Lies My Doctor Told Me⁠,⁠ Kicking Ass After 50⁠, and⁠ Common Sense Labs

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• Ep. 486 The Ultimate Progesterone Masterclass for Women Part 2 with Cynthia Thurlow, NP

  We have a follow-up from our last mashup episode on progesterone today, featuring Dr. Amy Killen, Dr. Anna Cabeca, and me, as we share our insights on the significance of progesterone for women’s health and the importance of personalized hormone therapy. In this mashup episode, I explore the importance of individualized hormone therapy and the benefits of progesterone, even post-hysterectomy. Dr. Amy Killen explains how progesterone sensitivity affects some women, discusses the importance of laboratory tests when evaluating hair loss, and cautions against popular but ineffective treatments. Dr. Anna Cabeca emphasizes the need to build foundational health before starting bioidentical hormones and outlines her approach to hormone replacement. Join us for an informative discussion on how progesterone, when tailored to individual needs, can support hormone balance and overall well-being. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Amy Killen On her website HopBox (Supplement Company) Subscribe to Dr. Amy’s Substack Connect with Dr. Anna Cabeca Website On social media: @the girlfriend doctor

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• Ep. 485 Emotional Dysregulation & Nervous System Repair with Dr. Roseann Capanna-Hodge

  Today, I am delighted to reconnect with Dr. Roseann, an integrative children's mental health expert and the founder of the Global Institute of Children's Mental Health. Over the last 30 years, Dr. Roseann has helped thousands of children and families overcome the most challenging behavioral and mental health conditions. In our conversation today, we take a deep dive into emotional dysregulation, exploring the biology behind it and the origin of emotional triggers. We discuss parenting and boundaries, the effects of rumination and negative thinking, the value of mindset changes, the role of gut health, vagal tone, and the connection between the gut and brain. Dr. Roseann also walks us through QEEG brain testing, touching on pharmacological options, lifestyle, AI, and tech, and sharing her favorite supplement for mental health.  As always, this discussion with Dr. Roseann is rich and insightful, and I know you will enjoy it as much as I did. IN THIS EPISODE, YOU WILL LEARN: What emotional dysregulation is, and what it takes to break free from emotionally dysregulated patterns  How the brain's perception of safety can either support or block emotional regulation Steps to take if you find yourself in a pattern of dysregulation The importance of teaching children about boundaries How changing your mindset can help you break free from negative thought patterns How subliminal negative messaging from parents trickles down to the children The link between rumination and emotional dysregulation How stress affects gut bacteria and impacts brain function The benefits of QEEG brain mapping AI technologies that can help regulate the nervous system Bio: A mental health trailblazer, media personality, and founder of The Global Institute of Children’s Mental Health and Dr. Roseann, LLC, who is on a mission to change the way we view and treat mental health, showing people it's gonna be ok with science-backed tools that calm the brain. With her trademarked BrainBehaviorResetTM Program, she has helped thousands address the most challenging conditions affecting kids and families today, including PANS/PANDAS, OCD, anxiety, mood/behavior, and ADHD/executive functioning. Connect with Cynthia Thurlow   Follow on X Instagram LinkedIn Check out Cynthia’s website Submit your questions to [email protected] Connect with Dr. Roseann Capanna-Hodge On her website Podcast: Science Fact Solutions for Dysregulated Kids

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