Podcast appearances and mentions of cynthia thurlow

If you drink plenty of water but still feel exhausted, foggy, or drained, you might not be hydrated — you might be diluted. In this episode, Ben explains why hydration is not just about water. True hydration happens at the cellular level and requires the right balance of electrolytes, especially sodium, potassium, and magnesium. You'll learn: Why clear urine does not always mean you are hydrated The real danger of overhydration and low sodium levels The 5 biggest hydration mistakes most people make Why low-carb, fasting, coffee, and sauna use increase mineral loss How electrolyte imbalance causes brain fog, dizziness, cramps, and 2 p.m. crashes A simple hydration protocol you can start today Ben also breaks down why avoiding sodium out of fear may be hurting your energy and metabolism, and how to properly replenish electrolytes without sugar or artificial ingredients. Hydration is not about drinking more.It's about absorbing more. Get 20% off Electrolytes with code FREEDOM at https://bit.ly/4036bI3  FREE GUIDE: How To Lose 1 Pound Of Fat Per Day HERE : https://bit.ly/4j45Yxa

Cynthia Thurlow is a nurse practitioner, bestselling author, and leading voice in women's metabolic health. With over two decades of clinical experience, she's known for translating complex science into practical strategies—helping women navigate perimenopause, optimize fasting, and reclaim energy, resilience, and long-term wellness. In this episode, Dr. Brian, Dr. Tro, and Cynthia talk about… (00:00) Intro (02:28) Hormonal shifts, the microbiome, and metabolic health (07:50) How modern developments in food production and the advent of mass-produced plastics have impacted our health (17:40) Fiber (25:43) Intermittent fasting and menopause (28:07) Inulin (31:27) Antibiotics and food sensitivities (33:45) The complexity of the gut microbiome (44:55) The insufficiency of modern testing (50:00) Gut health and mental health (53:42) Fermented foods (01:00:47) Good, better, best (01:03:16) Outro For more information, please see the links below. Thank you for listening! Links: Please consider supporting us on Patreon: https://www.lowcarbmd.com/ Cynthia Thurlow: Website: https://www.cynthiathurlow.com/ X: https://x.com/_CynthiaThurlow IG: https://www.instagram.com/cynthia_thurlow_/ Books: https://www.penguinrandomhouse.com/authors/2345217/cynthia-thurlow-np/ Dr. Brian Lenzkes:  Website: https://arizonametabolichealth.com/ Twitter: https://twitter.com/BrianLenzkes?ref_src=twsrc^google|twcamp^serp|twgr^author Dr. Tro Kalayjian:  Website: https://toward.health Twitter: https://twitter.com/DoctorTro IG: https://www.instagram.com/doctortro/ Toward Health App Join a growing community of individuals who are improving their metabolic health; together.  Get started at your own pace with a self-guided curriculum developed by Dr. Tro and his care team, community chat, weekly meetings, courses, challenges, message boards and more.  Apple: https://apps.apple.com/us/app/doctor-tro/id1588693888  Google: https://play.google.com/store/apps/details?id=uk.co.disciplemedia.doctortro&hl=en_US&gl=US Learn more: https://toward.health/community/

If you wake up in the middle of the night alert and wide awake, it's likely a nighttime cortisol spike, not insomnia. When blood sugar drops overnight, your adrenal glands release cortisol to raise it, shutting down melatonin and waking you up. This can lead to: Poor sleep quality Increased belly fat Lower testosterone Higher inflammation Most people are deficient in magnesium, the key mineral that helps regulate cortisol. Protocol: 300–400 mg elemental magnesium 60–90 minutes before bed Use glycinate, threonate, or taurate forms Also: Get morning sunlight Eat dinner 3 hours before bed Avoid heavy carb spikes at night This isn't a sleep problem.It's a hormone timing problem. Fix the mineral. Stabilize blood sugar. Anchor your circadian rhythm.

Shot Targets Clogged Arteries Blocked arteries are not the main cause of heart attacks. Unstable plaque driven by oxidation, inflammation, and high insulin is. In this episode, Ben explains the 5 key drivers of arterial damage: Oxidized LDL Endothelial inflammation Low nitric oxide High triglycerides Chronically elevated insulin He shares a simple 60-second vascular support shot designed to: Support nitric oxide Lower insulin spikes Reduce inflammation Protect LDL from oxidation Key ingredients include beetroot or lemon, apple cider vinegar, ginger or turmeric, and high polyphenol fresh pressed olive oil. Small daily habits shape long-term heart health. Precision over panic.

This Daily Habit Flushes Dangerous Fat in Days In this episode, Ben breaks down how your morning routine could be causing you to recycle inflammatory fat instead of eliminating it. Key Highlights: Your liver packages inflammatory fats and toxins into bile every morning. If bile flow is sluggish, those toxins get reabsorbed through a process called enterohepatic circulation. Industrial seed oils and excess omega-6 fats can stay in your fat tissue for up to 680 days. Bile is your fat exit highway. Clear flow equals elimination. Sluggish flow equals recirculation. The 3 Morning Mistakes: Not hydrating first thing, which thickens bile Adding sugar and inflammatory creamers to coffee Drinking moldy, low-quality coffee that stresses the liver The Solution: Clean coffee, when high quality and mold-free, has been shown to: Stimulate gallbladder contraction Increase bile release Improve bowel motility Lower liver enzymes Reduce fatty liver risk Simple Morning Protocol: Hydrate before caffeine Drink clean coffee (black or with healthy fats, no sugar) Allow natural elimination Support bile flow with bitter foods like lemon, arugula, and ginger Ben also shares a free 7-day fat-burning guide to help reset metabolism and reduce visceral fat. Bottom line:Your morning coffee can either trap inflammatory fat or help flush it. Support your liver, stimulate bile flow, and stop recycling what your body is trying to eliminate. New customers get 20% off with code BENAZADI at https://bit.ly/4qQLU3q  FREE GUIDE: The World's Easiest Breakfast Diet To Melt Fat HERE - https://bit.ly/4ryX1yC

In this episode, I'm joined by nurse practitioner ,author, and women's health expert Cynthia Thurlow for a conversation that every midlife woman needs to hear.We talk about what's actually happening during perimenopause and menopause — beyond the hot flashes and mood swings — and why this phase of life requires a different level of intention when it comes to your health.From gut health and metabolic flexibility to stress, boundaries, and self-leadership… this isn't just about managing symptoms. It's about learning how to support your body in a way that allows you to feel strong, clear-headed, and in control again.We also get into hormone replacement therapy, GLP-1 medications, and why understanding your options (instead of fearing them) can be incredibly empowering.If you're tired of guessing your way through midlife and want to start thriving — not just surviving — this one's for you.Connect with Cynthia on her podcast, Everyday Wellness. InstagramWebsiteAnd check out her new book The Menopause GutIf you want more information on peptides, click here. Chapters00:00 Introduction to Cynthia Thurlow06:05 The Importance of Self-Care and Personal Growth11:58 The Power of Saying No20:28 Navigating Autoimmune Conditions in Midlife28:49 Insulin Resistance and Metabolic Health35:41 The Role of GLP-1s in Women's Health

Fatigue, hormone balance, gut health, and weight loss resistance all get a lot louder in midlife — and if you've ever wondered why you're doing "all the right things" but still dealing with brain fog, low energy, IBS, bloating, or that exhausted, wired feeling, this episode is going to land in a big way. In this conversation, I'm joined by health journalist Meghan Rabbitt (who's spent nearly 25 years interviewing top experts) to talk about the new rules women need to know to protect their health across the lifespan — especially through perimenopause, menopause, and everything that can shift your metabolism, stress response, digestive health, and sense of clarity. What I love about Meghan's work is how she brings evidence-based reporting into real life, so you can walk into your next appointment feeling confident, informed, and ready to advocate for yourself. If you've ever left a doctor's office feeling dismissed… or you've brushed off your own symptoms because your labs look "normal"… you're going to feel seen here. We get into what women commonly miss in midlife (and why it matters), how to make sense of conflicting health advice online, and what it actually looks like to become the CEO of your own healthcare — without feeling overwhelmed. Key points (listen for the details inside the episode) The "CEO of your health" mindset that can shift everything — especially when fatigue, hormone imbalance, and digestive issues start stacking up Why women normalize pain, exhaustion, and heavy symptoms — and how that can quietly worsen outcomes over time The simple research skill that helps you filter misinformation, make smarter choices, and protect your brain health and metabolism The midlife missed opportunity that can impact cognitive decline, energy, hormone balance, and long-term health — and what to do differently now Why this matters if you're navigating fatigue, hormone balance, and gut health in midlife A lot of women hit perimenopause and suddenly their usual strategies stop working. Energy drops. Brain fog creeps in. Bloating and digestive issues get louder. IBS flares. Weight loss resistance shows up out of nowhere. And the frustrating part is that it can all look "fine" on standard labs — which leads to the classic spiral of self-doubt: maybe this is just what midlife feels like. This episode is a reset. Not because we're handing you a complicated protocol, but because we're talking about the foundation: how to understand your body well enough to ask better questions, get better care, and stop dismissing symptoms that are trying to give you information. We also talk about the "why" behind the habits you hear about all the time — movement, strength training, and the real brain-protective benefits of exercise. Because when you understand the reason something matters, you're far more likely to follow through (and you're less likely to get pulled into the hype of whatever the latest online trend is). And if stress has been a constant for you — the kind that affects sleep and hormones, increases inflammation, shifts cortisol, and disrupts the gut-brain connection — you'll appreciate the way we frame personal advocacy. The goal isn't to do everything perfectly. The goal is to know what matters, prioritize what's most relevant to your symptoms, and take one steady step at a time. This is the kind of episode that makes you want to hit play, grab a note app, and walk into your next appointment with a completely different level of clarity. Where to find Meghan and her book Meghan's book: The New Rules of Women's Health Website: NewRulesofWomensHealth.com Social: @MeghanRabbitt Website: MeghanRabbitt.com Stop wasting time (and money) on products that don't work. My Trusted Brands Guide is the exact list I share with my private clients — the skincare, supplements, food, and wellness tools that have been tested and proven to deliver results. No fluff. No guesswork. Just the brands you can finally feel good about using. ✨ Plus, I scored exclusive discounts from some of these companies just for my community.

You can be thin, active, and still carry dangerous visceral fat around your organs. Unlike subcutaneous fat you can pinch, visceral fat is hidden deep in the abdomen and strongly linked to heart disease, insulin resistance, fatty liver, and early mortality. More cardio is not always the answer. Visceral fat is hormonally driven and protected by insulin and cortisol. Chronic stress and long-duration cardio can actually increase cortisol, making it harder to lose stubborn belly fat. In this episode, Ben shares a simple strategy: 25 squats twice per day. Squats activate the largest muscle groups in the body, improve insulin sensitivity, and stimulate GLUT-4 transporters to pull glucose out of the bloodstream and into muscles. Lower insulin levels mean less protection for visceral fat. You'll learn: The difference between subcutaneous and visceral fat Why cortisol promotes abdominal fat storage How muscle contraction sends a fat-burning signal Why resistance training is crucial after age 45 What to expect in the first days and weeks Simple squat modifications for all fitness levels Why stacking nutrition, sleep, and recovery matters The squat is the ignition.The lifestyle stack determines the acceleration. Ben also shares details about his 14-Day Metabolic Reset and a free 7-day drug-free belly fat protocol to help you lower insulin, preserve muscle, and reclaim metabolic control. Remember: You are not trying harder. You are sending the right signal.

You're taking 600 IU of vitamin D.Your labs say “normal.”But you could still be deficient. In this episode, Ben reveals why the official vitamin D recommendations were based on preventing rickets, not optimizing immunity, metabolism, muscle, or brain health. Independent researchers reanalyzed the original RDA data and found the required intake for adequacy was dramatically higher — yet the guidelines barely changed. Vitamin D is not just a vitamin. It functions like a steroid hormone and impacts: Immune regulation Inflammation control Insulin sensitivity Muscle protein synthesis Brain function Low vitamin D is strongly associated with insulin resistance, and since 93% of Americans are insulin resistant, this could be a massive blind spot. Ben also explains: Why “normal” lab ranges may still mean deficiency Why optimal levels should be above 60 ng/mL How obesity lowers circulating vitamin D Why magnesium and vitamin K2 are required for proper activation Why toxicity fears are overblown compared to widespread insufficiency You'll also learn the simple 3-step plan to optimize vitamin D safely: Smart midday sun exposure Intelligent supplementation with D3 + K2 + magnesium Regular testing and cofactor support If you're over 45, insulin resistant, or struggling with stubborn inflammation, this episode could be a game changer. You don't have a weak immune system.You may just have an under-supported one. Get 20% off with code FREEDOM at :https://bit.ly/46irN6O  FREE GUIDE: The World's Easiest Breakfast Diet To Melt Fat HERE - https://bit.ly/4ryX1yC

In this episode, Ben exposes the metabolic truth about “100% fruit juice” and why it behaves more like liquid sugar than real fruit.

Fat loss stalled? Low energy? It might not be calories — it could be fatty liver. In this episode, Ben explains how fatty liver silently slows metabolism long before symptoms appear, and why it is one of the most overlooked reasons for stubborn weight gain. You'll learn: • How liquid sugar and constant snacking overload the liver• Why insulin is the real fat-storage hormone• The power of a simple 12–16 hour fasting window• How walking after meals can blunt insulin spikes by over 30 percent• Why sleep is essential for restoring liver insulin sensitivity• The truth about fruit, alcohol, and dietary fat• Why coffee can either heal or harm your liver depending on quality Ben also breaks down how to reverse fatty liver naturally with a simple 3-step protocol: remove the overload, restore insulin signaling, and support detox. Plus, he shares a free egg-based protocol designed to help you lose the last 10 pounds while improving liver health. If your metabolism feels stuck, this episode will help you understand why — and what to do about it. Share this with someone who needs it and remember to practice Vitamin G: gratitude. New customers get 20% off with code BENAZADI at https://bit.ly/4rV6vEE  FREE GUIDE: How To Lose 1 Pound Of Fat Per Day HERE - https://bit.ly/4j45Yxa

In this episode, Ben breaks down a powerful comparison study of the most popular diet styles and reveals the one approach that preserved muscle, lowered insulin, and accelerated fat loss. What You'll Learn: Why low-fat, calorie restriction, plant-based low protein, and low-protein keto diets fail long-term The real reason fat loss gets harder over 40 Why protein signaling — not calories — determines metabolic success How muscle loss silently slows your metabolism The difference between losing weight and losing fat The Winning Strategy: Strategic fasting + protein cycling 18-hour daily fast 6-hour eating window 1 gram of protein per pound of ideal body weight Focus on high-quality, digestible protein This approach: Preserves lean muscle Lowers insulin Burns visceral fat Protects metabolism Key Takeaway: Your body isn't broken.It's responding to the signals you give it. When you combine fasting with proper protein intake, fat loss stops being a fight — and becomes a natural response.

Welcome to a deeply moving love story of redemption, faith, and partnership in this episode of Intimate Conversations: Dark Night to Divine Light with Dylan Gemelli and his wife, Queenie. A God-first couple united by humility, devotion, and teamwork, they join me for an honest conversation about healing the past, choosing integrity, and building a marriage rooted in truth… and humor.  Dylan shares his journey from prison, addiction, and self-destruction to faith, service, and purpose, and how meeting Queenie during the lowest chapter of his life became a turning point. Queenie reflects on seeing his heart beyond his past, receiving his truth with compassion, and choosing love without judgment. Together, they open up about what it means to place God first in marriage, not as religion, but as daily practice. Prayer, honesty, forgiveness, and humility became the foundation that allowed trust, safety, and joy to grow. Their relationship is a living example of how two imperfect people can evolve together when pride softens, responsibility leads and hearts open.  We also explore how complementary differences strengthen a relationship, how playfulness and laughter coexist with devotion, and how a healthy partnership fuels purpose, leadership, and service in the world. We also talk about: -Redemption, responsibility, and owning your past without shame -Choosing honesty early and letting truth build trust -God-first marriage as daily practice, not performance -Forgiveness, humility, and resolving conflict quickly -Complementary differences as gifts for growth -Play, laughter, and joy as spiritual practices -How love and partnership fuel purpose and leadership This episode is a reminder that your past does not disqualify you, ever. And that faith can be lived through love, and that when two people choose truth, humility, and God first, something deeply beautiful becomes possible.  Be sure to watch Dylan's Podcast, #1 in health and fitness and alternative health, The Dylan Gemelli Podcast, where I will also be featured as a Guest this year!  https://dylangemelli.com/ ➡️ Go check out patreon.com/allanapratt for Exclusive content! About Dylan and Queennie:   Dylan Gemelli is a recognized figure in the fitness and biohacking community. He is known by the monikers "The Wellness Revolutionary," "The Mind Body Connector" and "The Aging Optimizer." Dylan hosts the Dylan Gemelli Podcast where he engages with experts to explore ALL ASPECTS of health and wellness, biohacking along with motivation discussions around overcoming adversity to help become the best person you can be. His efforts focus on obtaining FULL health alignment through the MIND-BODY connection, piecing the neurological and physical sides together along with spirituality, culminating in maximum health and longevity. Dylan is currently pursuing another degree, adding neuroscience to wide array of degrees and certifications. As a leading voice in the biohacking, health and wellness space, Dylan has grown his Instagram to over 1.5 million followers and runs successful YouTube channels, including his channel "Dylan Gemelli Biohacking" that is closing in on 100k subscribers. He launched "The Dylan Gemelli Podcast" at the start of 2025 and has already made a huge impact, reaching #1 in health and fitness and alternative health and as a mainstay in the top 50 in ALL CATEGORIES on Apple. He has hosted notable guests such as Dr. Eric Berg, Dave Asprey, Ben Greenfield, Dr. Steven Gundry, Miesha Tate, Ben Azadi, J.J. Virgin, Adam Sosnick, Dr. David Jockers, Cynthia Thurlow and many more! Dylan also made his mark as a speaker at the 60th anniversary of Mr.Olympia in 2024 and made a major impact, speaking again in 2025. Dylan is touring throughout the world appearing on major podcasts sharing his story, inspiring everyone to not only achieve their highest quality of life, but to overcome adversity, and to be a beacon of light, hope and inspiration to everyone! Dylan is a God first family man that is set on doing God's work, which for him, is helping everyone to not just add years to their lives, but life to their years!   Dylan and Queennie just celebrated their 10 year wedding anniversary and stand united by God.  Their marriage is a God first marriage and serves as an inspiration and motivation to others on how to work together for the most successful marriage possible.  They thrive on teamwork and feeding off each others strengths as well as weaknesses to formulate God's plan on what He intended bringing together and man and woman as one!   Website https://dylangemelli.com/ YouTube https://www.youtube.com/@DylanGemelliBiohacking Instagram https://www.instagram.com/dylangemelli/   We are proud of our February sponsor, Jenette Skin Care. Explore and experience her high-vibrational, plant-based formulations at www.jenetteskincare.com. Use the code INTIMATE15 for special February savings. Scholarship Code: READYNOW Finding the One is Bullsh*t. Becoming the One is brilliant and beautiful, and ironically the key to attracting your ideal partner. Move beyond the fear of getting hurt again. Register for Become the One Introductory Program. http://allanapratt.com/becomeintro Use Code: BTO22 to get over 40% off. Let's stay connected: Exclusive Video Newsletter: http://allanapratt.com/newsletter Instagram - @allanapratt [ / allanapratt ] Facebook - @coachallanapratt [ / coachallanapratt ]

In this episode, Ben Azadi explains the five metabolic levels of fat loss and why most people feel stuck despite dieting, exercising, and eating “clean.” Fat loss is not about willpower or calories. It is about hormones, inflammation, and metabolic signaling. Many people fail because they are using the wrong strategy for the metabolic level their body is currently in. Ben breaks down each level, from the Frozen Phase, where the body is in survival mode and unable to burn fat, to Fat-Burning Freedom, where fat loss becomes effortless and sustainable. You will learn: Why caloric restriction and excessive cardio backfire How insulin resistance and inflammation block fat loss Why eating clean is not enough without proper timing and protein How intermittent fasting, strength training, and recovery reset metabolism What it truly takes to lose 25–50+ pounds and keep it off This episode reframes fat loss as a metabolic progression and provides clarity for anyone who has struggled with plateaus, rebounds, or frustration on their health journey.

Today, I'll be unpacking some of the research and science surrounding digestive rest and intermittent fasting.  In this episode, I am transparent about the fact that what works for me now may not be what worked five or ten years ago. I explain what happens in your body when you're not eating, explore ways to approach intermittent fasting, and highlight why your goals, life stage, and metabolic health should guide your choices. Whether you're focused on building muscle, improving metabolic flexibility, or supporting fat loss, I hope that you walk away with a clearer understanding of how long you should go without eating, while honoring your current stage of life. IN THIS EPISODE, YOU WILL LEARN: How everything changed after 10 years of intermittent fasting How digestive rest differs from intermittent fasting Why intermittent fasting works better as a metabolic strategy How digestive rest supports healing The metabolic value of intermittent fasting   How perimenopause and menopause impact the gut microbiome How to determine whether digestive rest or intermittent fasting is more appropriate in different life stages Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line

Perimenopause is not just about hormones, it's a metabolic transition that affects insulin sensitivity, gut health, stress tolerance, and long-term disease risk.In this episode, Cynthia Thurlow, board-certified nurse practitioner and functional medicine expert, explains how women's metabolism changes in midlife and why insulin resistance, poor stress resilience, and gut dysfunction often appear years before menopause.She breaks down how perimenopause can begin earlier than most women expect, why symptoms vary so widely, and how lifestyle factors like fasting, exercise intensity, sleep, alcohol, and chronic stress interact with hormones during this transition.Join the most comprehensive *female-specific community for health and longevity optimization.* After over a decade dedicated to human performance and women's health, I created this space to share everything you need to know to optimize health and lifespan. Inside, you'll get access to exclusive protocols, live Q&As, the latest female longevity science, and a private, supportive community of like-minded women.https://kayla-barnes-lentz.circle.so/checkout/become-a-memberThis conversation explores:Why insulin resistance often emerges in perimenopauseHow stress and trauma shape metabolic and hormonal healthThe role of gut health in PMS, mood, and estrogen balanceWhen fasting helps women and when it makes things worseWhy “doing everything right” can still lead to symptomsHow to individualize nutrition, training, and recovery in midlifeConnect with Kayla:Instagram:https://www.instagram.com/kaylabarnes/TikTok:https://www.tiktok.com/@femalelongevityTwitter:https://x.com/femalelongevityWebsite:https://www.kaylabarnes.com/YouTube: www.youtube.com/@KaylaBarnesLentzApple: https://podcasts.apple.com/us/podcast...Website:https://www.protocol.kaylabarnes.comLearn more about Cynthia ThurlowInstagram: https://www.instagram.com/cynthia_thurlow_/YouTube: https://www.youtube.com/cynthiathurlowWebsite: https://www.cynthiathurlow.com/Pre-order her upcoming book: The Menopause Gut (28th of April 2026):https://www.penguinrandomhouse.com/books/777129/the-menopause-gut-by-cynthia-thurlow-np/?mcp…ACE (Adverse Childhood Experiences) questionnaire:https://www.acesaware.org/wp-content/uploads/2022/07/ACE-Questionnaire-for-Adults-Identified-English-rev.7.26.22.pdf

Most people unknowingly sabotage their metabolism and liver health first thing in the morning. In this episode, Ben explains why common “healthy” breakfasts spike insulin, shut down fat burning, and block liver repair before the day even begins. You'll learn what actually happens in your body overnight, why morning insulin sensitivity is so fragile, and how sugary or carb-heavy breakfasts lock you into fat storage mode all day long. Ben breaks down the hidden sugar content in foods like smoothies, oatmeal, cereal, yogurt, and juice, and explains why this is a timing issue, not a willpower issue. Ben also shares a simple liver-reset morning protocol, including when to delay breakfast, when to eat, and what to eat to support fat burning, stable energy, and better labs. He answers common questions about fasting, muscle loss, women's hormones, smoothies, and why traditional breakfast advice is outdated. If you struggle with stubborn belly fat, morning brain fog, energy crashes, or worsening labs despite “doing everything right,” this episode will change how you think about breakfast forever.

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow. In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women's bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health. I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health. IN THIS EPISODE, YOU WILL LEARN: How underfueling, overtraining, and oral contraceptives can limit bone development  The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk How even a few minutes of impact exercise per day can stimulate bone strength  How vibration plates can complement strength and impact training Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women How creatine alone, without physical activity, shows no meaningful benefit Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Jocelyn Wittstein On the Duke Health website On Instagram The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores. Connect with Debra Atkinson On her website The Flipping 50 Podcast On Social Media: @flipping50tv Connect with Dr. Jessica Shepherd Sanctum Med and Wellness On Instagram: Jessica Shepherd or Modern Meno Dr. Shepherd's new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon. Connect with Dr. Darren Candow On Instagram On X University of Regina Featured Episodes Ep. 467 Bone & Joint Health Tips for Women 40+ with Jocelyn Wittstein                              Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson                    Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Dr. Darren Candow

In this episode, Ben Azadi reveals why dessert isn't the real problem—insulin is. He breaks down the science behind a surprising fat-burning, muscle-building dessert made with hard-boiled eggs and explains how the right nighttime nutrition can actually support fat loss, improve insulin sensitivity, reduce cravings, and enhance overnight recovery. Ben walks through each ingredient in this metabolic mousse, explaining how protein, healthy fats, minerals, and strategic sweetness work together to stabilize blood sugar, calm stress hormones, and keep your metabolism burning while you sleep. He also answers common questions about calories, fasting, insulin resistance, and eating at night. This episode challenges outdated diet myths and offers a practical, biology-based strategy for anyone who struggles with nighttime cravings, stubborn belly fat, or metabolic resistance.

If you're dealing with fatigue, brain fog, or stubborn gut health issues that your doctor keeps brushing off, you've probably done what millions of women do. You went searching for answers online. You found the podcasts, the wellness influencers, the experts with millions of followers confidently telling you which supplements to take, which protocols to follow, which products will finally fix your metabolism, your hormones, your energy. But here's a question worth sitting with: do the people giving you health advice actually have your best interest at heart—or are you part of a very profitable machine? This week, something hit the news that stopped me in my tracks and made me realize we need to have this conversation. Because when you're exhausted, when you're dealing with weight loss resistance or digestive issues that won't quit, when you're in perimenopause and just trying to feel like yourself again, you're vulnerable. And there are people who know exactly how to use that. KEY POINTS The staggering amount of money some wellness podcasters make Why the confident health advice flooding your feed was never designed for your body, your hormones, or your stress levels The difference between education and manipulation when you're searching for answers about gut health, bloating, or low energy One simple shift that puts you back in control of your own health decisions Your body is yours. Your health decisions are yours. And the person most qualified to figure out what's right for you—with the right support and information—is you. I recorded this episode because I'm seeing too many women come to me overwhelmed, confused, and carrying bags full of supplements they bought from strangers on the internet who know nothing about their hormone balance, their gut-brain connection, or what's actually driving their exhaustion. You deserve better than that. You deserve to trust yourself more than you trust the algorithm. Hit play—this one might change how you consume health content forever.   WellPower is a free health magazine by Dr. Meg Mill, packed with expert insights, in-depth articles, and practical tips on hormone balance, gut health, and metabolic wellness for women in perimenopause and beyond. Get your free copy at https://go.megmill.com/wellpower and start optimizing your health today! Get clarity on your hormones with The Hormone Fixer—a free checklist to help you identify imbalances and take the first steps toward better health. Download now at https://go.megmill.com/hormonefixer. Let's connect on Instagram for daily health tips at @drmegmill. Learn more about how Dr. Meg can help you uplevel your health at www.megmill.com  This content is for educational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before starting any new diet or exercise program. This podcast is for women in perimenopause and beyond who are struggling with fatigue, brain fog, bloating, weight loss resistance, and unpredictable hormones. If you're dealing with exhaustion, low energy, digestive discomfort, or hormone imbalances, you'll learn how to support your metabolism, balance hormones naturally, beat IBS and bloating, and finally break through stubborn weight gain. Discover science-backed strategies to optimize digestion, improve gut health, and manage perimenopause symptoms—without restrictive diets or endless supplements. Whether it's addressing estrogen dominance, blood sugar balance, or adrenal fatigue, this podcast gives you the tools to take control of your health and feel vibrant again. If you are enjoying the show, please subscribe and leave a review or share it with a friend.  If you listen to any of the following shows, we're sure you'll like ours too!  Pursuit of Wellness with Mari Llewellyn, Everyday Wellness with Cynthia Thurlow, Just Ingredients Podcast, Longevity with Nathalie Niddam, Wellness Mama, The Dr. Josh Axe Show, Ancient Health Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Hormone Solution with Karen Martel, The Dr. Hyman Show, The Thyroid Fixer with Dr. Amie Hornaman, Treated with Dr. Sara, Well Beyond 40 with JJ Virgin, Better! with Dr. Stephanie, Energized with Dr. Mariza Snyder  

Weak grip strength is not a normal part of aging. It is often an early warning sign of metabolic dysfunction. In this episode, Ben explains how issues like insulin resistance, chronic inflammation, mitochondrial decline, and mineral depletion can weaken nerve signaling and muscle function, especially in the hands. Grip strength is one of the strongest predictors of longevity, independence, and overall metabolic health. You'll learn why people can look fit yet still struggle with weak hands, cramping, or fatigue, and how these symptoms often appear years before serious disease. Ben breaks down the four main root causes behind grip weakness and shares a simple daily protocol to restore strength. The episode covers insulin resets, nutrition strategies, mineral support, protein intake, grip training, and the role of creatine in improving strength and muscle signaling. Ben also explains why chronic stress and inflammation accelerate metabolic decline and how gratitude can positively impact metabolism. This episode offers practical, actionable steps you can start today to rebuild grip strength, improve energy, and protect long-term metabolic health. CLICK To Get Your Creatine - MYOXCIENCE Use Coupon Code "FREEDOM" for 25% off - https://bit.ly/4qTgABP 

Yellow teeth are not just a cosmetic issue. They are often a metabolic signal linked to saliva pH, gut health, liver function, and mineral balance. Most whitening strips and bleaching products do not fix the root cause. They temporarily whiten teeth while weakening enamel, increasing porosity, disrupting the oral microbiome, and causing rebound staining over time. Teeth are porous, like a hard sponge. When saliva becomes acidic, stains bind more easily, enamel weakens faster, and whitening results do not last. Common internal drivers of yellow teeth include acid reflux or silent GERD, gut dysbiosis, liver congestion, mineral deficiencies, chronic dehydration, and inflammation. This episode breaks down a natural, root-cause whitening protocol that supports enamel instead of damaging it. Key strategies include using baking soda and activated charcoal safely once per week, oil pulling with coconut oil, and restoring saliva pH through nutrition and mineral intake. You will also learn which foods support healthy saliva pH, which foods and drinks actively damage enamel, and why frequent snacking worsens staining even with healthy foods. The core message: your smile is metabolic, not cosmetic. Fix the internal imbalance, and whitening becomes natural and long-lasting.

In this episode, Ben Azadi reveals the hidden risks of Ozempic and GLP-1 weight loss drugs that are rarely discussed. While these medications may lead to quick weight loss, Ben explains why much of that loss comes from muscle, not fat, and how this can slow metabolism and increase long-term fat regain. You'll learn the critical difference between weight loss and true fat loss, why muscle is essential for metabolic health, and how appetite suppression can quietly sabotage hormones, energy, and recovery. Ben breaks down the four real drivers of weight gain: insulin resistance, chronic inflammation, gut dysfunction, and nutrient depletion. This episode also covers why Ozempic is not a moral or willpower issue, but a metabolic signaling problem, and why obesity is a hormonal condition, not a personal failure. Ben shares a science-backed alternative approach focused on lowering insulin naturally, preserving muscle through resistance training, and healing the gut to restore hunger signals. If you or someone you love is using Ozempic or considering it, this episode offers clarity, compassion, and a sustainable path to real metabolic health without dependency on drugs.

You don't have a willpower problem. You have an insulin problem. In this episode, Ben Azadi breaks down nine foods commonly marketed as “healthy” that are secretly spiking insulin, blocking fat burning, and keeping belly fat stuck, even if you're eating clean or cutting calories. You'll learn why fat loss is driven by hormones, not calories, and how insulin shuts down your body's ability to burn stored fat. Ben explains how foods like whole wheat bread, fruit juice, instant oatmeal, protein bars, low-fat yogurt, almond milk, agave, granola, and whole grain cereal can all create metabolic gridlock. More importantly, he shares simple food swaps that lower insulin faster than fasting, reduce cravings, stabilize energy, and restore metabolic flexibility. This episode also challenges the calories-in vs calories-out myth, explains why food quality matters more than calorie counting, and reinforces a core truth of metabolic health: you don't lose weight to get healthy, you get healthy to lose weight. You'll also hear about: How insulin locks fat storage in place Why fructose targets the liver and increases visceral fat The role of inflammation in stubborn weight gain Why breakfast sets your fat-burning or fat-storing mode for the day Simple swaps that can flatten your belly within a week

Waking up in the middle of the night to pee is not normal, even if it only happens once. This episode reveals why nighttime urination is an early metabolic warning sign, not a bladder or prostate issue. Ben explains how insulin resistance, blood sugar spikes, cortisol, and disrupted hormones interfere with deep sleep, fat burning, and brain detoxification. When sleep is interrupted, belly fat increases, hormones fall out of balance, and the brain's nighttime cleaning process shuts down. You'll learn the five main metabolic causes behind nighttime urination, including late-night eating, alcohol, electrolyte imbalance, high cortisol, and fluid shifts in the body. Ben also shares simple changes you can start tonight to sleep through the night again. This episode breaks down why most doctors miss this signal, how insulin resistance can exist years before diabetes, and how fixing metabolic signals can restore sleep, energy, fat loss, and long-term health. If you're waking up to pee, feeling wired but tired, or struggling with stubborn belly fat, this episode could change everything.

Coffee can be one of the healthiest drinks in the world or one of the most damaging, depending on how and when you drink it. In this episode, Ben breaks down 7 hidden coffee dangers that silently disrupt your gut, liver, hormones, sleep, and fat-burning ability, plus simple fixes to make coffee work for your metabolism instead of against it. What You'll Learn: Why drinking coffee on an empty stomach can spike cortisol and slow fat loss How artificial creamers, seed oils, and sweeteners damage gut bacteria and overload the liver The overlooked danger of mold toxins (mycotoxins) in most coffee beans Why pesticides like glyphosate in coffee can worsen leaky gut and insulin resistance How drinking coffee too early disrupts circadian rhythm and causes energy crashes Why afternoon coffee (even decaf) sabotages deep and REM sleep How to choose clean, mold-free, organic coffee for better energy and metabolic health Key Takeaway: Coffee isn't the problem. Dirty coffee habits are.With the right timing, ingredients, and sourcing, coffee can be anti-inflammatory, liver supportive, and fat-burning.

Today, I am delighted to welcome Dr. Karan Rajan, a gastroenterologist, author, and one of the most prominent health and science creators on social media, with a large and engaged social media following. In our discussion today, we delve into the evolution of fiber, exploring it as a previously overlooked micronutrient, and discussing its chemistry, biology, and the roles of fiber polyphenols, prebiotics, and GLP-1s. We look at satiety and various hormones, and Dr. Rajan shares his take on the increase we're seeing in colorectal cancer. He also clarifies why colonoscopies are safe screening modalities, how women's guts change in midlife, and various other topics, including poop, the Goldilocks effect, the estrobolome, polypharmacy, microplastics, estrogen dominance, medical myopia, and the gut-brain axis. Join us for today's incredibly informative and information-packed podcast with Dr. Karan Rajan. IN THIS EPISODE, YOU WILL LEARN: Why is fiber so important? How fiber fuels the microbiome Some examples of high-fiber foods How fiber and polyphenols support microbial and hormonal balance How fiber supports our endogenous GLP-1 ecosystem Why colonoscopy risks are often misunderstood How perimenopause alters gut motility and appetite What constipation really means  How lifestyle factors like sleep, exercise, sunlight, and medications shape the microbiome Dr. Rajan debunks some common social media misconceptions surrounding the gut-brain axis. Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Connect with Dr. Karan Rajan On the Loam website  Instagram and YouTube On other social media: @drkaranrajan

Blood sugar issues are not caused by sugar alone. In this episode, Ben Azadi explains how mineral deficiencies are a hidden driver behind insulin resistance, prediabetes, and type 2 diabetes. You'll learn the five essential minerals your body needs to regulate blood sugar, improve insulin sensitivity, and support long-term metabolic health. This episode breaks down why medication-focused approaches often miss the root cause and how restoring mineral balance can lead to better glucose control, energy, cravings, and fat loss. What You'll Learn in This EpisodeWhy blood sugar problems are more about mineral deficiency than carbohydratesHow insulin signaling depends on proper mineral availabilityThe connection between gut health and blood sugar spikesWhy modern soil depletion contributes to widespread mineral deficienciesHow minerals act as the communication system of metabolism The 5 Minerals That Help Lower Blood Sugar Fulvic AcidSupports mineral absorption at the cellular level. Improves insulin receptor sensitivity, glucose transport into muscles, pancreatic health, and mitochondrial energy production. Humic AcidSupports gut health by reducing inflammation, improving microbiome balance, and slowing carbohydrate absorption to flatten blood sugar spikes. Trace MineralsChromium, zinc, selenium, and manganese help activate insulin signaling pathways, support insulin production, and reduce insulin resistance. MagnesiumOne of the most commonly deficient minerals in people with insulin resistance. Supports insulin sensitivity, lowers cortisol, reduces cravings, and stabilizes blood sugar. PotassiumAn insulin-sparing electrolyte that improves glucose storage in muscles, balances sodium, lowers cortisol, and reduces insulin overproduction.

In this episode, Ben Azadi reveals a simple 10-minute daily ritual that helps activate stem cells, support fat loss, improve energy, and slow biological aging. Instead of extreme workouts or stimulants, Ben explains how the body responds to precise biological signals that restore cellular repair. You'll learn why aging is not about getting older, but about being under-repaired, and how declining stem cell signaling, NAD+ levels, and mitochondrial function drive fatigue, fat gain, and brain fog, especially after age 35. Ben breaks down three easy daily rituals: A morning light and movement stack to activate fat-burning and stem cell repair A midday cellular reset that supports NAD+ levels, focus, and metabolic energy without caffeine crashes An evening fasted wind-down routine that enhances deep sleep, brain detox, and overnight repair He also explains why recovery, sleep, and cellular energy matter more than willpower, and how consistency with simple habits can dramatically improve metabolic health and longevity. Cellular Reset With WonderFuel CLICK HERE - https://benazadi.com/wonderfeel 

We have another short-form, live YouTube episode today, where I dive into questions from listeners. Recently, the most frequently asked questions have been about cholesterol, likely because I often reference my podcast series with Dr. Tom Dayspring, a renowned lipidologist and menopause expert. Join me today to clear away some more of the confusion surrounding cholesterol. IN THIS EPISODE, YOU WILL LEARN: Why comprehensive lipid testing rather than standard testing is essential, post-menopause How menopause impacts women's lipid and triglyceride levels The roles APO B and Lp(a) play in assessing cardiac risk How the cardiac risk of women increases as estrogen declines The cardiac health benefits of monitoring lipids and considering HRT within the first six years of menopause What research studies reveal about how menopause influences cardiovascular risk Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause Supplement Line Episodes with Dr. Thomas Dayspring: Episode 336: Lipid Masterclass: An Introduction to Lipids and Cholesterol with Dr. Thomas Dayspring Episode 344: Lipid Masterclass: A Deep Dive into Our Cardiovascular Needs with Thomas Dayspring Episode 352: Lipid Masterclass: Apo-B, Labs and Women's Heart Health with Thomas Dayspring Episode 495: Are You At Risk for Dementia? – The Most Overlooked Cholesterol Marker You Need to Know with Dr. Thomas Dayspring

In this episode, Ben Azadi reveals the one daily habit he unknowingly practiced for over 20 years that slowly damaged his health without obvious symptoms: chronic low-grade inflammation. Ben explains why inflammation is often missed by conventional medicine, how it silently disrupts metabolism, hormones, gut health, and fat loss, and why “normal” lab results do not equal optimal health. He breaks down the five biggest mistakes that fueled inflammation, including relying on supplements instead of real food, falling for detox and juice cleanses, constant snacking on “healthy” foods, long-term nutrient deficiencies from strict plant-based eating, and cooking with inflammatory seed oils. Ben shares the simple framework that helped him reverse inflammation and restore metabolic health, called the One Plate Reset. This approach focuses on high-quality protein, stable fats, reduced insulin stimulation, clear eating windows, and eliminating snacking. The episode also addresses common questions around carbs, fasting, genetics, aging, vegetable oils, and blood sugar, while emphasizing that healing begins when inflammatory signals are removed. Ben closes by outlining his 14-day belly fat burning plan and reinforcing the core message from his book Metabolic Freedom: the body is designed to heal when interference is removed.

In this episode of the Metabolic Freedom Podcast, Ben Azadi explains why heart disease is not caused by cholesterol, but by silent inflammation and damage to the arterial lining. Ben breaks down how plaque actually forms, why standard cholesterol labs often miss real cardiovascular risk, and how insulin spikes, oxidized LDL, chronic stress, and gut-derived toxins quietly damage blood vessels over time. He introduces a science-backed “artery repair plate” designed to restore endothelial function and calm inflammation using four key foods: Arugula or beets to boost nitric oxide and improve blood flow Wild-caught salmon to reduce inflammation and stabilize plaque Fermented vegetables to lower endotoxins and support gut-artery signaling Extra virgin olive oil to prevent LDL oxidation and improve arterial flexibility The episode also covers which lab markers actually matter, common foods and habits that damage arteries, and a simple three-day arterial reset protocol to support long-term heart health. Ben emphasizes that the body is not broken. When the right signals are present and inflammation is removed, healing becomes natural.

Clutter, Cortisol & Hormone Chaos: How Your Home Is Draining Your Energy Fatigue, brain fog, low energy, weight loss resistance, and even IBS can sometimes start in a place most women never think to look: the clutter on the floor and the piles on the counter. Have you ever walked into a messy room, felt your stress spike, and suddenly had zero energy left for your family, your health, or yourself? In this episode, I sit down with decluttering and home-management expert Katy Wells to unpack the surprising connection between clutter, cortisol, hormone balance, metabolism, gut health, and sleep. We talk about why traditional decluttering checklists don't work for busy women, how your "stuff story" gets wired into your nervous system, and what clutter is really doing to your stress hormones behind the scenes. If you're working on hormone balance, digestive health, perimenopause symptoms, or stubborn weight loss and still feel stuck, this conversation gives you a fresh angle: change your environment to support your biology. Key Points from This Episode The clutter–cortisol connection How a messy, visually chaotic home keeps cortisol elevated all day and can worsen fatigue, brain fog, anxiety, metabolism, and gut health—especially in perimenopause and menopause. The four types of clutter (and why checklists fail) Katy breaks down superficial, scarcity, sentimental, and identity clutter—and why each one needs a different approach if you actually want lasting change. Your "stuff story" and stress How family patterns, money fears, and past experiences shape the way you hold onto things—and quietly keep your nervous system on high alert, affecting energy, digestive health, and weight loss resistance. Why your bedroom and kitchen matter most The research-backed reasons clutter in your bedroom can sabotage sleep and why a chaotic kitchen can lead to overeating, sugar cravings, and a sluggish metabolism. This episode is for you if you're doing "all the right things" for hormone balance, gut health, metabolism, and energy, but your home feels overwhelming and you can't figure out why you're still so wired, tired, bloated, or stuck with weight loss resistance. You'll hear what clutter really represents, why it has such a powerful impact on cortisol, digestion, and hormone balance—and how changing your physical space can create the foundation for better sleep, calmer moods, fewer IBS flares, and more stable energy throughout the day. The step-by-step "how" to start shifting your space (and your stress response) is all inside the episode—so hit play and see how clearing your home can support your brain fog, fatigue, perimenopause, digestive health, and overall metabolism from the inside out. Where can you find more about Katy Wells: Website: https://www.katyjoywells.comInstagram: https://www.instagram.com/katyjoywells

Alzheimer's doesn't begin with memory loss. It begins years earlier with metabolic dysfunction. In this episode, Ben Azadi reveals why Alzheimer's is now being referred to as “Type 3 Diabetes” and how insulin resistance, inflammation, and chronic stress silently damage the brain long before symptoms appear. You'll learn why genetics are not your destiny, how the brain becomes starved for fuel despite high blood sugar, and why waiting for symptoms is already too late. Ben breaks down the science behind hippocampal shrinkage, reduced glucose uptake in the brain, and the role of cortisol in cognitive decline. This episode introduces the 15-Minute Brain Reboot, a simple daily protocol designed to protect and rebuild brain health: Daily fasting to switch the brain's fuel from sugar to ketones Zone 2 movement to increase blood flow and grow new brain cells Gratitude (“Vitamin G”) to lower stress hormones and protect neurons Ben also answers common questions about genetics, brain games, fasting safety, supplements, and why prevention isn't emphasized in conventional medicine. The takeaway is clear: you're not broken, you're early. With consistent daily habits, your brain can heal, adapt, and stay sharp for decades to come.

In this episode, Ben Azadi reveals why stubborn belly fat is not a calorie issue or a willpower problem but a visceral fat problem driven by inflammation, stress hormones, and faulty metabolic signals. Ben explains the critical difference between subcutaneous fat and visceral fat and why traditional approaches like excessive cardio, crunches, caloric restriction, and chronic OMAD fail to eliminate deep belly fat. Drawing on over 200 years of Japanese metabolic wisdom, he shares a simple yet powerful three-pillar approach to melting visceral fat naturally: Deeply colored foods that activate fat-burning genes Green tea catechins that increase fat oxidation and block fat absorption Moderate-intensity movement using the 75% talk-test rule You'll also learn: How to identify visceral fat with a simple self-test Why bottled green tea sabotages fat loss Why fat loss is about signals, not discipline How “thin on the outside, fat on the inside” (TOFI) applies to many people How fast visceral fat can drop once the right signals are restored This episode delivers a clear, actionable plan to reduce inflammation, protect metabolism, and restore your body's natural fat-burning ability without starvation or punishment.

In this episode, Ben Azadi shares a surprising 30-day experiment where he ate a small amount of raw honey before bed and tracked its effects on sleep, stress, cravings, energy, and fat loss. Ben explains how chronic low-carb dieting, fasting, or undereating carbohydrates at night can elevate cortisol, disrupt sleep, and stall fat loss, especially for people over 40. He breaks down why raw honey is metabolically different from sugar, highlighting its enzymes, polyphenols, antioxidants, and lower insulin response shown in human studies. You'll learn how low nighttime liver glycogen can trigger cortisol spikes and middle-of-the-night wake-ups, and how a teaspoon to tablespoon of raw honey before bed may support liver glycogen, reduce stress hormones, improve REM and deep sleep, and stabilize mood and energy. Ben shares his exact protocol, week-by-week results, who should avoid or modify this approach, how to choose high-quality raw honey, and whether this strategy affects ketosis. He also answers common questions about insulin, inflammation, fructose, melatonin, and long-term use. This episode reframes honey not as a sugar problem, but as a strategic metabolic tool to improve sleep, reduce stress, and support overall metabolic health.

On this episode of the Metabolic Freedom Podcast, Ben Azadi reveals why intermittent fasting often stops working and which fasting window actually produces the most fat loss according to human research. Ben breaks down studies comparing 12-hour, 16-hour, 24-hour, and 36-hour fasts, explaining how daily fasting can increase cortisol, stall metabolism, and block stubborn belly fat loss. He shares why fat loss requires strategic cycling, not constant deprivation, and how over-fasting can backfire by slowing thyroid function and reducing lean muscle. You'll learn why the 36-hour fast delivers the most powerful fat-burning and metabolic benefits when used correctly, plus how to pair fasting with proper refeeds, protein intake, and recovery to avoid plateaus. Ben also explains the critical role of minerals during fasting and how mineral depletion is often mistaken for hunger or weakness. This episode delivers a clear fasting framework based on your stress level, age, and metabolic health, helping you fast smarter, burn fat more efficiently, and restore metabolic flexibility without wrecking your hormones. BEAM Minerals - https://benazadi.com/beam/?el=2026-01-22&utm_id=yt84&htrafficsource=youtube 

In this episode of the Metabolic Freedom Podcast, Ben Azadi reveals how insulin resistance can exist long before it appears on standard blood work and how the body shows clear warning signs that most people overlook. Ben explains that insulin resistance is not caused by laziness or lack of discipline. It is a biological response to years of metabolic stress, often hiding in plain sight even in people who eat clean, exercise, and appear healthy. You'll learn the five silent physical signs of insulin resistance, including dark skin patches, skin tags, stubborn belly fat, water retention, and cold or numb extremities. These visible signals often show up years before glucose or A1c levels become abnormal. The episode breaks down what insulin really does in the body, why chronically elevated insulin blocks fat burning, increases inflammation, and damages blood vessels, and why doctors frequently miss insulin resistance by relying only on glucose-based labs. Ben shares real client examples and walks through two simple, science-backed steps to start reversing insulin resistance immediately: eating protein and fat before carbohydrates and using apple cider vinegar correctly to blunt glucose and insulin spikes. This episode also explains why fasting insulin is the most important lab marker to request, how skinny individuals can still have dangerous visceral fat, and why insulin resistance is reversible when the right signals are restored. If you are dealing with stubborn belly fat, fatigue, inflammation, or unexplained health issues, this episode provides clarity, empowerment, and practical tools to take control of your metabolic health naturally.

Today, I'm thrilled to welcome Meghan Rabbitt as my guest. Meghan is an award-winning journalist and the author of The New Rules of Women's Health: Your Guide to Thriving at Every Age. She specializes in women's health and wellness, and her work has appeared in several national publications, including Oprah Daily, Prevention, Maria Shriver's Sunday Paper, and others.  Meghan is known for translating and clarifying complex medical and scientific topics into actionable information. In our conversation today, we dive into her new book and explore the process of writing a 700-page guide. We discuss how the old rules of women's health have often failed, and Meghan shares her hope that things will shift. We cover underrecognized midlife issues such as heart disease, the power of knowledge, reframing the aging process, and how the lack of research funding and a paternalistic system contributed to the lack of information on how women's bodies age.  We also examine the influence of social media, navigating the medical system, advocacy, the gut-brain-hormone connection, and the crucial role of fiber, and Meghan emphasizes why every woman's story matters.  Meghan's book is incredibly valuable, as it speaks to women of all ages, from young adults to those in later life. IN THIS EPISODE, YOU WILL LEARN: Why personal context matters when following nutrition advice on social media The value of seeking multiple clinician opinions when facing health choices Improving your communication with clinicians to help them understand your priorities and concerns An essential approach to diet and lifestyle  Underrecognized midlife issues, like heart disease, and why they are often overlooked in women's health How midlife changes in estrogen are linked with alterations in the microbiome and astrobolome Understanding the gut-brain-hormone connection can help clarify your symptoms and guide your lifestyle choices. Gut health and why fiber is important Knowledge, advocacy, and reframing aging empower women to navigate the medical system and make better-informed decisions Connect with Cynthia Thurlow   Follow on X, Instagram & LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow  Cynthia's Menopause Gut Book is on presale now! Cynthia's Intermittent Fasting Transformation Book The Midlife Pause supplement line Connect with Meghan Rabbitt On The New Rules of Women's Health website Purchase a copy of Meghan's new book

If you are struggling with stubborn belly fat, poor sleep, anxiety, or nighttime restlessness, the issue may not be calories, carbs, or willpower. The real culprit is often elevated cortisol, especially at night when it should be low. In this episode, Ben explains how chronically high cortisol blocks fat loss, disrupts sleep, increases inflammation, and accelerates aging. He breaks down how cortisol is meant to follow a natural daily rhythm and why modern stress, screen time, caffeine timing, and under-eating can keep it elevated at night. You'll learn about seven powerful herbs that help lower cortisol naturally, calm the nervous system, improve sleep quality, and support fat loss indirectly by restoring hormonal balance. Ben explains how each herb works, when to take it, and common mistakes people make when using supplements. The episode also covers what does not work for cortisol and sleep, how to safely stack herbs, how long to use them, and who should be cautious. Ben answers common listener questions about cortisol testing, fasting, melatonin, medication interactions, and long-term use. This episode is a practical, science-backed guide to helping your body exit survival mode so it can heal, burn fat, and sleep deeply again.

The official food pyramid has quietly changed and almost no one is talking about it. In this episode, Ben Azadi breaks down why the old low-fat, grain-based nutrition advice failed millions of people and how the new food pyramid is an unspoken admission that it was wrong all along. Ben explains: Why weight gain, inflammation, and fatigue were never your fault How decades of nutrition advice kept insulin chronically elevated What the new food pyramid removed and why that matters Why Robert F. Kennedy Jr. warned about corporate food influence years ago How protein, healthy fats, and whole foods restore metabolic health You'll also learn Ben's real food pyramid, why insulin is the key hormone behind fat storage, why grains and seed oils drive inflammation, and how strategic carbohydrates should be used as a tool, not a foundation. This episode empowers you to stop blaming yourself, understand your biology, and take control of your health using real food and simple metabolic principles.

Struggling with stubborn belly fat even though you eat clean, fast, and exercise? The issue is not calories or willpower. It is chronically elevated insulin. In this episode, Ben Azadi reveals the #1 protein timing rule that can dramatically lower insulin, reduce cravings, and unlock fat burning fast. You will learn: Why insulin is the main hormone responsible for fat storage The most common signs you are spiking insulin too often How eating protein in the wrong order blocks fat loss The simple protein-first rule that smooths blood sugar and lowers insulin The correct order to eat protein, vegetables, and carbohydrates How protein naturally boosts GLP-1 and reduces cravings Why protein quality matters for insulin sensitivity and inflammation How this strategy works with fasting, keto, carnivore, and aging metabolism This episode also covers: The ideal amount of protein per meal and per day How to apply protein timing at restaurants and social events Options for plant-based eaters Why eating smarter matters more than eating less If belly fat will not budge, energy crashes after meals, or cravings control your day, this simple protein timing shift could change everything. Protein is not just food. It is information.When you send the right signal, your body knows exactly what to do. Wild Pastures: https://benazadi.com/meat  20% off for life + $50 dlls off in your first box