Thinking Health Podcast

This episode of the Thinking Health podcast features Cynthia Thurlow, a nurse practitioner, acclaimed author, and TEDx speaker who is here to guide you on a journey toward optimal health and well-being. In this Episode, Cynthia shares her insights and practical wisdom, catering to all dietary preferences and lifestyle choices. You don't have to completely overhaul your life to make a difference—small changes can have a massive impact. The podcast begins by introducing Cynthia Thurlow as a powerhouse of experts with decades of experience in health and wellness. She is not only a healthcare expert but also a renowned TEDx speaker whose talks have reached millions worldwide. Cynthia's bestselling book, "Intermittent Fasting Transformation," focuses on women's health and intermittent fasting, shedding light on these crucial topics. She hosts the Everyday Wellness podcast, loved by thousands of health enthusiasts each month. Cynthia shares her techniques to manage travel-related challenges and the stress of public speaking. She also discusses the vagus nerve's role in managing anxiety and provides strategies to stimulate it effectively. The podcast then dives into the surprising benefits of Inositol, a supplement that can be your next best friend. Cynthia explains how Inositol can improve sleep and insulin sensitivity, comparing it to Berberine. She suggests taking Myo-Inositol before a carb-heavy meal to manage blood sugar spikes and discusses the potential concerns and situations where these supplements can be useful. Next, the podcast explores the benefits of creatine and appropriate dosages for different groups. Cynthia offers advice on incorporating creatine into your routine for maximum benefits. Sleep's impact on metabolic health and strategies to improve sleep quality are discussed. Cynthia provides tools and strategies for challenging situations like night shifts or busy schedules. Finally, the podcast emphasizes that making meaningful changes in life is key and highlights how Cynthia Thurlow's resources can assist in this process. The journey to optimal health and well-being doesn't have to be daunting. With Cynthia's guidance, you can unlock a healthier, happier you. This podcast presents a unique opportunity to tap into your potential and enhance your life. You'll learn strategies to manage travel-related challenges, handle stress, improve sleep quality, and discover the benefits of supplements like Inositol and Creatine. You can embark on a transformative journey toward optimal health and well-being with actionable steps and a comprehensive guide. Sneak Preview: What to Expect in this Episode 0:00 to 4:15 - How does Cynthia Thurlow manage travel-related challenges? 4:15 to 8:15 - How does Cynthia Thurlow handle the stress of public speaking and travel? 8:15 to 11:45 - What techniques can you use to stimulate the vagus nerve and manage anxiety? 11:45 to 17:47 - What are the benefits and uses of the Inositol supplement? 17:47 to 19:12 - How does Cynthia Thurlow use Inositol for sleep, and what are its effects? 19:12 to 20:53 - How does Inositol affect insulin sensitivity, and how does it compare to Berberine? 20:53 to 23:13 - Can taking Myo-Inositol before a carb-heavy meal help manage blood sugar spikes? 23:13 to 28:28 - In what situations could supplements like Myo-Inositol or Berberine be useful, and what are the potential concerns? 28:28 to 35:35 - What are the actual benefits of creatine, and what are the appropriate dosages for different groups? 35:35 to 40:38 - What's the best way to incorporate creatine into your routine for maximum benefits? 40:38 to 48:22 - How does sleep affect metabolic health, and what strategies can help improve sleep quality? 48:22 to 57:23 - What tools and strategies can improve sleep quality, especially in challenging situations such as night shifts or busy schedules? 57:23 to 01:01:11 - What is the key to making meaningful changes in life, and how can Cynthia Thurlow's resources be helpful in this process?

The host of "The Thinking Health Podcast" in this episode is Chris Irvin, an expert in the health and wellness industry. The guest for this episode is Kashif Khan, the CEO and Founder of "The DNA Company" and "Youtrients." Kashif Khan is an entrepreneur and investor who has built, run, and scaled businesses across various industries over the last 20 years. He has made millions and experienced losses, but his experiences have prepared him for his current role as a trailblazer in personalized and preventative health and wellness. He co-founded The DNA Company, an innovative provider of functional genomics solutions, and Youtrients, a company providing personalized supplement formulations based on unique DNA analysis. Kashif Khan's qualifications and achievements include being a Certified Epigenetic Coach and having a Doctorate in Natural Medicine. He has been featured in various media outlets, including NBC, ABC, FOX, and The Huffington Post. Kashif Khan is also a sought-after speaker and has delivered keynote speeches at several international genetics and personalized medicine conferences. The podcast has invited him as a guest to provide valuable insights into personalized medicine through genomic interpretation and share his experiences as a successful entrepreneur in the industry. In this episode of "The Thinking Health Podcast," listeners will have the opportunity to delve into the fascinating world of personalized medicine through genomic interpretation with Kashif Khan, the CEO and founder of The DNA Company. Host Chris Ervin and Kashif Khan explore a range of topics, including the connection between aging and mitochondrial function, the impact of modern environmental factors on our genetic capacity to detoxify, and the link between autoimmunity and gut health. Listeners will gain insights into The DNA Company's innovative approach to personalized medicine and DNA testing and an interesting success story about DNA testing and custom supplements. Don't miss out on discovering strategies for optimizing health and nutrition and learning to live harmoniously with your DNA. Sneak Preview: What to Expect in this Episode 00:00:00 to 00:03:07 Introduction 00:03:07 to 00:06:35 What led Kashif Khan to found The DNA Company and pursue personalized medicine? 00:06:35 to 00:09:36 What causes the average American to be diagnosed with their first chronic disease at 55 and accumulate two conditions by age 65? 00:09:36 to 00:13:10 What is the association between the decline in mitochondrial function and aging, and how can lifestyle choices help preserve it? 00:13:10 to 00:18:22 How can genetic testing provide actionable insights for individuals in making informed lifestyle choices to optimize their health? 00:18:22 to 00:21:52 How can understanding the function of genes as part of an interconnected system help improve overall health? 00:21:52 to 00:27:00 How is autoimmunity connected to gut health, and what role does genetics play in gut detoxification? 00:27:00 to 00:37:00 How has the modern environment affected our genetic capacity to detoxify, and what lifestyle changes can be made to support detoxification deficiency? 00:37:00 to 00:40:26 Has uncovering his DNA altered how Kashif collaborates with others, and how has this affected his team dynamics? 00:40:26 to 00:45:12 How has using DNA to pinpoint strengths and weaknesses impacted Kashif's company culture and extended to clinical and family dynamics? 00:45:12 to 00:52:47 What is the DNA testing process used by The DNA Company, and what information do they offer clients in their user-friendly reports? 00:52:47 to 00:56:02 What recommendations are provided with DNA test results from The DNA Company, and how are the results delivered to customers? 00:56:02 to 01:01:42 What is Kashif's opinion on the adaptability of genetic traits, and how can people manage or alter them? 01:01:42 to 01:08:11 What is an interesting success story from Kashif's company regarding DNA testing and custom supplements? 01:08:11 to 01:13:21 Where can people learn more about Kashif and The DNA Company, and how can they collaborate?

This episode of the Thinking Health podcast is unique because it features FIVE All-Star guests from the low-carb community. Back in February, I had the pleasure of attending Low Carb Denver where our BioCoach team had a booth and a little podcast recording set up to conduct these interviews. You can see the full video from each of these interviews on the BioCoach YouTube channel in the coming weeks. This episode starts with interviews with two amazing guests who have already been on the show: Dr. Jaime Seeman and Cynthia Thurlow. I get the chance to talk to Dr. Jaime about some impressive results she recently found with her husband's recent coronary artery exam and talk about intermittent fasting for women with Cynthia. The third interview is with a new guest to the show, Dr. Kwadwo Kyeremanteng who is a critical care and palliative care physician in Canada. Dr. Kwadwo worked in the ICU for the duration of the pandemic so I had to pick his brain about what that experience was like and what he thinks we could have done differently during that time. Next up in the episode is Mike Mutzel. Mike is a nutrition expert who is a wealth of knowledge in so many different areas of health and wellness. In this segment, I get the chance to talk to Mike about blood tests including which ones are important to measure and how to read your blood tests to understand what is actually going on with your body. The final interview in this episode is with Dr. Chris Palmer, who at the time of this recording had just been on the podcast for a solo episode. In this segment, I get the chance to follow up with some questions I didn't get to in our original recording and get to dive into more practical questions about what we can actually do to combat the mental health epidemic we are facing today. Getting to sit down with these five brilliant, high-performing individuals was an absolute blast. If you enjoy this episode and want to see more episodes in this format, drop me a line or leave a review!

This episode of the Thinking Health Podcast features a friend of mine Emily Ziedman. Emily and I have been working together for years but I just recently learned about her passion for Ayurvedic Medicine and all of the great work she is doing using this ancient medicine to help people heal. In this episode, we cover the basics of Ayurvedic medicine and how this practice has been used for centuries across numerous civilizations. We talk about the difference between Ayurveda and modern Western medicine and how we could improve our ability to understand the body and the many chronic diseases we are experiencing today if we instilled some of the core foundations of Ayurveda. We also cover the constitutions of Ayurveda to lay the foundation for the topic I was most excited to get into, the impact of different food flavors on our mind, body, and spiritual health. In today's society, we have a tendency to over-experience flavors like sweet and salty which seems to play a big role in the health complications we are seeing today. Emily talks about the other flavors we are less inclined to expose ourselves to and how these flavors could have a positive impact on our mental and physical health if we could embrace them. This was a really cool episode where I was able to learn a lot about an area of health science that I had known about but had very little experience in. Emily is a wealth of knowledge and I look forward to having her on the show again for a follow-up episode!

This episode of the Thinking Health podcast features Dr. Molly Maloof. Dr. Maloof, a former Stanford lecturer, is an expert in metabolic health and specializes in the science of biohacking for women. In this episode, we cover a plethora of topics including why our metabolic health is so poor, the role mitochondria play in our health, why we must protect them, and even how to do so. We also get specifically into the role keto and insulin play in mitochondrial health. This episode also features a ton of women's health info such as the science of menstrual cycles including when it's best to train, when it's best to rest, and what you can do to optimize your menstrual cycle or at the least reduce some of the symptoms. We also get into the role of gut health in hormones and hormone-related health conditions like PCOS and endometriosis. Mr. Maloof is the author of Spark Factor: The Secret to Supercharging Energy, Becoming Resilient and Feeling Better Than Ever. This book is a guide to biohacking for women and contains a ton of practical information that can dramatically improve the health of women everywhere. I highly recommend checking it out.

Dr. Chris Palmer, MD received his medical degree from Washington University School of Medicine. He did his internship and psychiatry residency at McLean Hospital, Massachusetts General Hospital, and Harvard Medical School. He is currently the Director of the Department of Postgraduate and Continuing Education at McLean Hospital and an Assistant Professor of Psychiatry at Harvard Medical School. In this episode, we cover topics like the impact of mental health meds on our metabolic health, the role of metabolic health in mental health, the Brain Energy model for mental health, and how nutrition and lifestyle interventions can play a major role in the treatment of mental health disorders. Dr. Palmer is a wealth of knowledge and has an incredible ability to take complex topics and break them down into easy-to-understand conversations. Thus, this episode features a ton of practical information that you can use to help make an action plan for taking control of your mental health. Dr. Palmer is the author of the newly published book Brain Energy: A Revolutionary Breakthrough in Understanding Mental Health - and Improving Treatment for Anxiety, Depression, OCD, PTSD, and More. I can't recommend this book enough as it is everything you need to fully understand the role our metabolic health plays in mental health and it's a sneak peek into where the world of psychiatric medicine is headed!

Debbie Potts has been in the fitness industry for over twenty-five years. She was a competitive endurance athlete for twenty years and has accomplished many goals along the way. Debbie was nominated as one of the top one-hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 and she's participated in 15 Ironman Triathlons, five of them in the Hawaii World Ironman Championship. Debbie has also owned and operated her own fitness studio and she currently teaches her WHOLESTIC Method Nutritional Therapy program to transform the WHOLE person from the inside out. In this episode, Debbie shares everything she's learned on her 25+ year journey from being a competitive endurance athlete (who also happened to be low-carb) to helping other athletes achieve optimal health, recovery, and longevity. Debbie discusses why health goes beyond just exercise training and nutrition, what other factors play a huge role in health, what it's like to be a low-carb athlete, how she started down that path, and more. You'll also hear about how Debbie adjusts training and nutritional strategies for women, whether she thinks it makes sense to sync your training plan with your cycle, what Debbie focuses on for health and aging, and the biggest lessons she's learned along the way. Here's a breakdown of the topics Debbie and Chris get into: 00:00 Introduction to the Keto Answers podcast 00:29 Introduction to this episode's guest, Debbie Potts, plus the topics Debbie and Chris Irvin discuss 03:45 Debbie shares her journey of becoming a low-carb athlete 08:53 What the biggest changes over the last 20 years have been since Debbie first got into being a low-carb athlete 17:05 What Debbie recommends for endurance athletes to focus on 24:52 What it was like to recover from being burned out and how long it took Debbie to do so 31:36 Transitioning out of marathons and Ironman races and what Debbie's training looks like now 38:09 What Debbie suggests focusing on when it comes to diet and aging 40:17 The training and nutrition adjustments women can make to improve health and performance 46:25 Strategies Debbie's uncovered for herself that she now carries over to using on her clients 52:02 Adjusting training and nutrition strategies as you age Resources mentioned in this episode: Debbie Pott's website with free resources Debbie Pott's Instagram, Facebook, and Twitter Debbie's ebooks, Life is Not a Race… It Is a Journey and The WHOLESTIC Method Manual and Workbook Debbie's podcast, The Low Carb Athlete Podcast

Chris Irvin, well-known author, nutrition science researcher, Head of Education at Perfect Keto, and The Ketologist, has a strong passion and focus for understanding the ketogenic diet. He holds a Master's degree in exercise and nutrition science and spent his time in graduate school studying the keto diet for therapeutic applications and performance. In this special topic episode, Chris dives into all things Alzheimer's and Dementia related, including what's causing these neurodegenerative diseases, whether or not Alzheimer's is genetic, can a keto diet cure Alzheimer's, and more. He also shares helpful tips for what you can do to prevent developing Alzheimer's if you're at high risk for it, how ketones can help, and the role that diet and nutrition play with brain metabolism. Here's a peek at the topics Chris Irivn discusses in this episode: 00:00 Introduction to the Keto Answers podcast 00:34 An introduction to how this episode differs from a typical one 01:42 The topics covered in this episode 03:40 What is a neurodegenerative disease? 05:54 Why don't we have good treatment options for people suffering from Alzheimer's and Dementia? 10:27 Why do some people get Alzheimer's and Dementia? Plus, why Alzheimer's has been labeled as Type 3 Diabetes 15:21 Is Alzheimer's genetic? 16:39 What can we actually do to prevent Alzheimer's and alleviate symptoms? 17:28 What happens when you feed the brain ketones 21:14 How ketones can help people who suffer from Alzheimer's symptoms 22:20 How the benefits of ketones extend past just giving the brain energy 26:19 Can going on a keto diet reverse Alzheimer's? 27:57 Exogenous ketones versus endogenous ketones for Alzheimer's treatment and symptom relief 29:38 How diet and nutrition can play a role in the treatment of Alzheimer's Resources mentioned in this episode: Chris Irvin's Instagram, Twitter, and Facebook Dr. Dale Bredesen - How to Prevent and Reverse Alzheimer's Disease Max Lugavere on the Joe Rogan Experience podcast Stephen Cunnane, PhD: The Potential for Brain Energy Rescue in Mild Cognitive Impairment The ketogenic diet as a potential treatment and prevention strategy for Alzheimer's disease Dietdoctor.com

Author, nutrition science researcher, Head of Education at Perfect Keto, and The Ketologist, Chris Irvin, has a strong passion and focus for understanding the ketogenic diet. He holds a Master's degree in exercise and nutrition science and spent his time in graduate school honing in on the keto diet for therapeutic applications and performance. In this Q&A style episode, Chris answers top questions like these and more: Should you track blood glucose or insulin levels? Is red meat bad if you have fatty liver disease? Can keto cure Alzheimer's? You'll find the answers to those questions at the following timestamps: 00:00 Introduction to the Keto Answers podcast 00:30 Introduction to this episode's Q&A style 01:46 What's more important - your blood glucose or insulin levels? 10:32 Do you really think keto can cure Alzheimer's disease? 18:38 My father was diagnosed with fatty liver and was told not to consume red meat by his doctor. Is that a good recommendation? 23:41 Are you actually following a keto diet? Chris Irvin's website Chris Irvin's Instagram, Twitter, and Facebook

Dr. Dale Bredesen earned his MD from Duke University Medical Center and served as Chief Resident in Neurology at the University of California, San Francisco (UCSF), before joining Nobel laureate Stanley Prusiner's laboratory at UCSF as an NIH Postdoctoral Fellow. He held faculty positions at UCSF, UCLA, and the University of California, San Diego. Dr. Bredesen also directed the Program on Aging at the Burnham Institute before joining the Buck Institute in 1998 as founding President and CEO. He's also the author of three books, The End of Alzheimer's, The End of Alzheimer's Program, and The First Survivors of Alzheimer's, and his research explores previously uncharted territory in explaining the physical mechanism behind the erosion of memory seen in Alzheimer's disease, which has opened the door to new treatments. In this episode, Dr. Bredesen discusses the latest updates in Alzheimer's research, how inflammation, your genes, and your lifestyle play a role in developing Alzheimer's, the importance of undergoing a cognoscopy, and more. Dr. Bredesen also shares what to do if you test positive for Alzheimer's genes, how to prevent Alzheimer's, ketosis for Alzheimer's treatment and prevention, and other ways you can reduce your risks. Here's a peek at what's in store in this episode: 03:50 What's going on with the latest shake up in Alzheimer's research? 09:48 The possible root causes of Alzheimer's 11:54 How inflammation plays a role in neurodegenerative diseases 14:41 Is Alzheimer's affected more by your genes or your lifestyle? 16:26 How to tell if you are at risk for developing neurodegenerative diseases like Alzheimer's 17:25 The importance of going for a cognoscopy 19:17 Are more people carrying genes for Alzheimer's now compared to 100 years ago? 23:00 What happens if you do test positive for Alzheimer's genes? 29:26 How your exposure to microorganisms contributes to how you'll fare 33:27 Is there an amount of exposure that is hormetic and offers a benefit or is it all degenerative? 36:07 Using ketosis for Alzheimer's prevention and treatment 38:11 What ketones provide that make them so beneficial for Alzheimer's treatment 41:15 Is there a specific degree of ketosis that needs to be met to reach these therapeutic benefits? 43:48 Reducing inflammation and the role glutathione plays here 45:52 Dr. Bredesen's PreCODE and ReCODE programs 51:31 Is there a point in Alzheimer's treatment where it's too late to reverse the damage? 54:32 The four stages of Alzheimer's and the financial impact of each 57:21 Improving brain fog and cognitive performance 01:00:03 Dr. Bredesen's books and programs Resources mentioned in this episode: Dr. Dale Bredesen's website Dr. Bredesen's Twitter, Facebook, and Instagram Dr. Bredesen's books, The End of Alzheimer's, The End of Alzheimer's Program, and The First Survivors of Alzheimer's Cognoscopy Dr. Bredesen's PreCODE and ReCODE programs

Chris Irvin, The Ketologist and Head of Education at Perfect Keto, is an author and nutrition science researcher with a strong focus on the ketogenic diet. He holds a Master's degree in exercise and nutrition science and has spent his time in graduate school studying the ketogenic diet for performance and therapeutic applications. In this episode, Chris answers commonly asked questions surrounding topics like: what do overnight blood sugar trends look like?, what happens when women lift weights on keto?, pregnancy and keto, reversing insulin resistance, and more. Chris also dives into consuming a high protein intake, intermittent fasting for women, and how to bulk on keto. Here's a peek at the order and overview of the topics Chris covers in this episode: 00:00 Introduction to the Keto Answers podcast 00:29 Brief overview of this episode's Q&A style 01:16 What should your blood sugar trend look like overnight when tracking with a continuous glucose monitor (CGM)? Plus a discussion on the Somogyi and Dawn Effects 06:17 How can I incorporate keto with stage 3 kidney disease when I can't have a high protein intake? 07:49 Women lifting weights on keto -- do they mesh or am I chasing something impossible? 10:57 Pregnancy and keto 14:07 Must-have supplements on keto and is it advisable to consume essential amino acids during a fast? 17:55 Is it possible to eat more protein than your body is able to handle in one sitting? Is there an upper limit to protein intake per meal? 20:02 Best foods for bulking on keto plus general tips 22:52 What are the best ways to reverse insulin resistance? 28:28 Is intermittent fasting okay for women? Plus important tips to keep in mind Resources mentioned in this episode: Chris Irvin's website Chris Irvin's Instagram, Twitter, and Facebook S2E2: Dr. Stephanie Estima - Optimizing Your Diet and More Around Your Monthly Cycle S1E17: Dr. Carrie Jones - Balancing Hormones for Better Health S1E9: Lily Nichols - Updating Pregnancy Nutrition Advice for Better Blood Sugar Management S1E3: Dr. Benjamin Bikman - How Insulin Resistance Wreaks Havoc on Health & What to Do to Fix This

Dr. Latt Mansor holds a PhD in Physiology, Anatomy, and Genetics from the University of Oxford, where his research focused on the metabolism of the type 2 diabetic heart in hypoxia. He also holds a Master's from Columbia University and a Bachelor's degree from the University of Nottingham in Biotechnology. Dr. Mansor is also a world expert in physiology and metabolism and he consults with elite sport and military personnel as well as clinical and research organizations. In this episode, Dr. Mansor and Chris Irvin discuss exogenous ketones in military applications, how ketones affect cognitive performance, whether or not they help sports performance, and more. Dr. Mansor also shares the athletes that may benefit from using exogenous ketones, whether or not you need to be on a keto diet to use them, if they work for high-intensity exercises, and how they affect lactate clearance. Here's a breakdown of the episode so you can see what's in store: 00:00 Introduction to the Keto Answers podcast 00:30 Introduction to this episode's guest, Dr. Latt Mansor 02:57 The exogenous ketone dose Dr. Manso and Chris take and when they use it 03:34 Dr. Mansor's background and how he found himself studying exogenous ketones 14:52 Using exogenous ketones for military personnel in hypoxic environments (low oxygen) 18:28 The improvements that can happen when exogenous ketones are used in military applications 20:01 Should these soldiers go on a keto diet in addition to using exogenous ketones? 22:59 Glucose for anaerobic exercise explained 24:52 The importance of knowing what works for your body type 30:04 Do these positive results translate the same for endurance athletes and other athletes looking to improve performance? 36:56 Is there a muscle building component to exogenous ketones? 38:10 Ketones and inflammation 40:00 Are exogenous ketones safe to use when you eat carbs? What about for athletes? 42:40 Are exogenous ketones effective if you eat carbs with them? 45:26 Do exogenous ketones help with lactate clearance? 48:23 What do you see from a practical standpoint? Are athletes using exogenous ketones? 51:30 The type of athletes the could benefit from using exogenous ketones Resources mentioned in this episode: Dr. Latt Mansor's Instagram and Twitter HVMN Ketone-IQ (TM) Heart Health & Diabetes: How Diet & Hypoxia Affects Metabolic Flexibility ft. Dr. Latt Mansor