Since today is Christmas, I am doing a solo episode to connect with listeners and reflect on the achievements, challenges, and milestones I experienced over the past year.
For many of us, 2024 has been a year of remarkable extremes. Join me as I revisit some key moments, discussing my thoughts on the books and podcasts that have inspired me. I also look ahead to 2025, sharing my intentions and recommendations for the coming year.
Happy holidays!
IN THIS EPISODE:
My emotional highs, areas of personal growth, and professional milestones in 2024
Why the support of the podcast community truly means a lot to me
How the achievements, transitions, and health challenges of my family have shaped the past year
The books that have impacted me the most over the last year
My recommended podcasts for 2024
Some of the most enlightening podcast conversations we had in 2024
My intentions for 2025
How gratitude has played a central role in my personal growth and professional success
"Podcasting is my favorite thing in my business, and I am grateful for every listener who makes it possible."
-Cynthia Thurlow
Connect with Cynthia Thurlow
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Submit your questions to support@cynthiathurlow.com
Transcript:
Cynthia Thurlow: [00:00:02] Welcome to Everyday Wellness Podcast. I'm your host, Nurse Practitioner Cynthia Thurlow. This podcast is designed to educate, empower and inspire you to achieve your health and wellness goals. My goal and intent is to provide you with the best content and conversations from leaders in the health and wellness industry each week and impact over a million lives.
[00:00:29] Well, if you're hearing this podcast, it's being recorded about a week prior to Christmas. And so, I thought that it made the most sense for me to do a solo podcast that would be released on Christmas, given the fact it is such a significant time of the year, not just for my family, but for so many of yours, people that celebrate Christian holidays, Jewish holidays, etc., etc., whether you have a spiritual practice or not, it is a special time of the year, I think, for so many of us. And by the time this podcast has been published, I will be on vacation starting on the 26th, and I really want to come from a place of gratitude when I reflect back on 2024. I think for so many of my listeners, if you follow me on social media, you know that it has been a year of extremes. That is how I would describe it. I was at Rory Vaden's in Nashville and talking about strategies for book launching and my book won't be out until 2026, let me be very clear about that.
[00:01:31] And we were at dinner and he asked me “What would the title of the chapter of your year be?” And I said the “Year of Extremes.” And then I provided context. So in the context of a year where my children have just grown so much emotionally, physically, academically, so much to celebrate for them and my oldest son transitioning into his first year of college and loving it and knowing that was the right fit for him and he's loving his engineering program and loving playing lacrosse and loving being part of a large university campus and my other son starting to kind of navigate the precollege application process, thinking about where he wants to attend college, what he wants to study. It's just a very happy, joyous time for us personally.
[00:02:17] And then on the flipside of that, multiple family deaths, including my father in June, my stepmother, my first stepfather, and then I think again shared very transparently, my husband had a healthcare hiccup this fall and ultimately underwent thoracic surgery at the beginning of December, and he's doing very well. But it's taught me a lot about myself, about resiliency, about how to show up in my business and be authentic. And so, starting off from a place of gratitude, I'm very grateful for this community. I've had some big audacious goals for the podcast this year and I'm happy to report as I am recording this podcast, we are almost at 10 million downloads. That was my goal for 2024. We are at half a million downloads a month and we have 175,000 subscribers roughly depending on what day I'm looking at data metrics.
[00:03:06] And that really speaks to you all. Thank you for sharing the podcast with your loved ones, your friends. Thank you for your support and thank you for showing up week after week and allowing me to navigate some topics that I think have spun the trajectory and have gone from lipids, which was super sciencey, all the way up to talking about feelings and acknowledging those people in our lives that have made tremendous impact and then everything in between that is so relevant to women in perimenopause and menopause and their loved ones. So, thank you from the bottom of my heart. I'm going to put some big audacious goals out there for 2025, but I'll save those for another podcast.
[00:03:47] So, when I thought about putting this podcast together today, I wanted to start with gratitude. I wanted to share with you what book I am reading or books I am reading right now. Many of you probably know I listen to books in my car on Audible. It's usually books I don't have to read for the podcast because there's a different process when you are in front of a book, reading it and trying to retain it and to make sure you can pull out relevant factoids to share with you all versus just the pleasure of listening to a book being narrated to me. And so, the book that I'm reading right now, and I'm very, very sad to say this physician was scheduled for the podcast and because he is presumably going to be the new FDA head, Dr. Marty Makary, he had to decline not just my podcast, all the other people have reached out to schedule that many other friends and colleagues. So, there are many of us sitting in sadness that we're not able to interview him personally, but his book called Blind Spots.
[00:04:46] Now this is a very well-respected Hopkins physician, Johns Hopkins. I share that in conjunction with him. We both trained there. Marty Makary is a very well-respected surgeon and he wrote this fantastic book and the reason why it was relevant to me, there are vignettes throughout the book. It's each chapter is a different subject but it talks about the rise of food allergies, specifically peanuts, so relevant to not only myself but so many of you and your families, talks about the myths around hormone replacement therapy, talks about the impact of things we are exposed to our environment, our food, our personal care, products that impact the gut microbiome, as well as a multiplicity of other topics. I think this is truly a book everyone should have and should read. It is not just a book for women, it is a book for men. I have no affiliation with Dr. Makary. I just think it's one of those really incredible books that's very hard to put down. I kind of read a couple chapters and put it aside. Right now, I'm in the gut microbiome one because that's relevant to what I'm writing for my own book right now. But it's a book, I think, that's applicable to everyone.
[00:05:52] The other book I'm listening to for anyone of my generation, we all remember the Challenger Disaster, and there's this incredible investigative journalist. His name is Adam Higginbotham. And I've read his other book on Chernobyl. And if you are like a science nerd, you're like a quantitative person that loves to hear all the science and all the details, Adam does an incredible job both on the Chernobyl Book and this Challenger Book. And I'm getting right before the Challenger Disaster, and it talks about the whole trajectory of the space program. And to me, to hear it from such a detailed perspective was just really, really interesting. It also fundamentally makes you realize it's just incredible that humans can traverse into space and to be able to come back in one piece. Although, of course, there've been many courageous people that have lost their lives. But that book I would also highly recommend if that's of interest to you. And I tend to love nonfiction. I'm just at that stage in my life. This is what I like best, and I love to learn, and so that really hits that.
[00:06:55] I've had a lot of questions come in around what podcasts I listen to, and I thought it would be relevant to include this. This is going to be a podcast that's going to be answering some of the questions you asked me all the time, but also relevant to the end of the year. We're going to be starting off in January, and so many of you are likely going to want to invest in yourselves either listening to a different type of podcast. I'm always changing things up. My podcasts tend to still be sciencey because I just enjoy learning, that is who I am. Number one is ZOE Science & Nutrition. I was listening to them way before they were ever a podcast sponsor. I think they do a beautiful job. They're based out of the UK. They provide so much relevant information. And like I said, the gut microbiome is something I'm innately fascinated with. I think the challenges that women experience in perimenopause and menopause are a direct reflection of what's going on in the gut microbiome. Stay tuned for more content around there. But ZOE Science & Nutrition does a beautiful job and I've had the honor of interviewing one of the ZOE Science & Nutrition experts, and that is Dr. Tim Spector. I'm actually looking at his book, so it's going to be one of the books I talk about in a little bit. So, Dr. Tim Spector, we'll make sure that we include that in the show notes if you want to go back and listen to that.
[00:08:08] Number two, The GOAT, the amazing Shawn Stevenson Model Health Show. He is The GOAT for good reason. He is one of the best interviewers I have ever been interviewed by. And I think I've been interviewed by some pretty incredible podcast hosts. And consistently I'm always learning something from Shawn. And I just love his relaxed, relatable style. And I can tell you without question, I think he has one of the highest integrity, highest value podcasts out there in the health and wellness space. And I truly say this, “He's The GOAT. The greatest of all times.” I really, really think he's incredibly talented and just an incredible person.
[00:08:49] Next is Ultimate Health. I've been listening quite a bit to Jesse Chappus’ podcast. I've been a guest twice. He's a great interviewer. He's very well prepared. He just has a, much like Shawn, like nice easygoing interviewing style. I always learn something. There's always a new angle. He also has a great YouTube channel if you prefer to watch and listen at the same time.
[00:09:12] Matt Walker, Dr. Matt Walker is a science and sleep expert. I spoke at an event with him in June of this year, an Equinox event, and I just love everything about his work. I have some of his books. I've listened to his TED Talk. I now listen to his sleep-focused podcast because I'm always learning something that is applicable, keeps me current on research, which I think is really important for my own work. But Matt Walker's podcast is excellent.
[00:09:42] I would say when I'm looking for like a short and sweet podcast, I like High Intensity Health. That's Mike Mutzel. Sometimes his podcasts are 10 or 12 minutes. Sometimes they're a little bit longer. But I love that he is not afraid to talk about things that can be controversial and then to utilize the science and the research behind it. So that can be short and sweet. And on the other side is Peter Attia's, the Drive, which is not short ever, unless it's an AMA, and even those are not short. A lot of respect for Dr. Attia. I have not met him, but I have met his brother socially and I just think he continues to raise the bar on podcasting.
[00:10:22] And then last but not least, when I'm looking for something that is not per se as science centric, I do still really enjoy Lewis Howes’ podcast School of Greatness. Most recently there was a podcast with Lisa Miller, who is combining spirituality and neuroscience, and I really enjoyed that. So just kind of giving you a sense of what I listen to. And I'm sure someone will say those are mostly male-centric podcasts. That's just what I'm listening to right now. That could change in a couple weeks. But these are the people that I've been consistently interested in their work, has diligently been listening. And yes, as a podcaster, I'm always looking to see if people are doing something in a way that is better or in a way that allows me to improve upon my own interviewing skills. So, I'm always working at improving that. And these are the podcasts that I've been looking at.
[00:11:14] We will have content coming out around the ten most downloaded podcasts of the year. Won't surprise you that a lot of them are very recognizable names like Dr. Mary Claire, Dr. Vonda Wright, Dr. Stacy Sims. Those podcasts have seemed to really resonated. And I think it has a lot to do with the fact Dr. Ken Berry, people that just they make the information accessible. It's always an honor to connect with these men and women, but in many, many ways, they do such a superlative job of making information accessible. And it's a joy and it's easy to interview them and to share them with my community.
[00:11:52] I also think a lot about people that have really changed the way that I think about hormones and hormone replacement therapy. I think Dr. Lisa Mosconi, she's also one of the top ten, one of those guests that it took a bit of time to get her on the podcast because she's a real scientist. She's doing quite a bit of research. And it was such a joy to interview her earlier this year about her new book, The Menopause Brain, but her book, The XX Brain, is the book that changed everything for me about how I approach discussions around hormone replacement therapy, about myself thinking about hormone replacement therapy, understanding the science between what changes in our brains as we navigate perimenopause and beyond, and so, Dr. Lisa Mosconi.
[00:12:40] And then another person that was on the podcast this year that really taught me a great deal was Dr. Nicole Lepera. Now she's the holistic psychologist and I love everything that she does. It just makes sense to me because I've done so much of that intrinsic internal work that for so many of us is either hard or elusive, or we really acknowledge that is what has contributed to who we are as people today. And so, if you're not already following her, her books are amazing. She has a monthly group that I've been a part of, and the monthly group is very cost effective to get contact with her and her people. But I do think when you're ready to do the work, the books avail themselves, the work avails themselves. And so, Dr. Nicole Lepera, total honor to and to be able to share her work with the community as well.
[00:13:32] The other thing that I think about on the other side when I reflect back on the things that I've really learned a great deal about this year, obviously the gut microbiome is something that's evolving. The science is evolving. I never learned about the gut microbiome, even as a nurse or nurse practitioner. That science has really evolved over the last five to ten years. And I think about people like Dr. Tim Spector, who wrote a book called Food for Life. I keep turning to my right because they're sitting on my desk. I think a great deal about Stephen Gundry, Dr. Steven Gundry's most recent book. I know he's in the midst of working on a new book, but Gut Check is a book that for me really brought up the importance of signaling molecules and urolithin A and polyphenols and how these all work together to make sure our gut is optimized with postbiotics.
[00:14:21] And then I also think about Kiran Krishnan, who's been a guest and he's also a microbiome researcher. And he'll be a guest again, I believe, in February, if memory serves me correctly. But it reaffirms for me why this book that I'm writing is so important. Now, none of those experts solely focus in on women, but they do focus on big topics that are relevant to us as middle-aged women. And so, for me they served, in many ways, I would describe as influencing me in suggesting to my editor that I write a book talking about the gut microbiome at this stage. So, coming from a place of gratitude, talking a bit about books, podcasts, guests, I've had on top insights. The guest I missed, the biggest one is Marty Makary. I'll just keep saying that. We were supposed to record, I think, in October, then it got rescheduled for December, then it got postponed kind of indefinitely. But I would say that is someone that I would have really, really enjoyed connecting with. But he is doing great work. He's doing work that helps all of us. And ultimately, if he ends up being the head of the FDA, maybe we'll get more research done on women, which is something that I hope and intend for.
[00:15:32] And that's my segue into talking about intentions. When we're thinking about how we want to set up 2025, I used to focus on a word, and I think words are important. Language is important obviously, it's important to me, and having the ability to communicate is something that I think so many of us take for granted until maybe we are not able to do so. So, setting intentions for 2025, my number one intention is finishing my manuscript and getting it submitted on time, and that is going to be done with a wing and a prayer.
[00:16:04] Number two, I would say that continuing to impact more women and men and be able to share the gifts of my guests with my community. We have some incredible guests coming up. I'm humbled and honored that so many of these individuals reached out and asked for us to record together. Some people have book launches. Some people just want to share their science or their background with the community.
[00:16:31] And then lastly, another intention I would say for me personally, that I want to share is just continue to grow spiritually and emotionally in a way that my children, my husband, and I can continue to remain a cohesive, happy family unit. Obviously, as children are leaving to-- Leave the nest or find the reframe, as Gretchen Rubin, who will be a guest in February, kind of finding that reframe, instead of making it sound like something that's negative, how can we shift the trajectory or shift our perspectives on our children growing, maturing, and stepping out into the world and doing the great work that they were born to do. So, finding ways to keep myself busy with that extra time that I suddenly have, finding ways to continue to figure out how to contribute back to the community and then also get my littlest son, who's not so little, he's six feet tall, but get my littlest son kind of geared up to start the college application process, which is going to start very soon. We're going to start looking at colleges in the spring once the book is submitted, and he has some big aspirations, and so we want to be able to support him and ensure that he ends up where he's supposed to be because he wants to study, not engineering, but sounds like it's going to be finance and then possibly poli sci, so finding a school where he can do both of those things is certainly really important.
[00:17:57] So, as I reflect back on 2024, again with gratitude, thank you to each and every listener. This is going to be a short and sweet podcast and I think it's appropriate because if it's released on Christmas, I know that a lot of people will be listening. Not on Christmas, but days later, but just giving you things to think about. Thinking about gratitude as a practice, setting intentions, books that inspire you, thinking about podcasts, and top insights from the year. I think that I just sit back in complete gratitude because if you had asked me in 2018 when I co-hosted this podcast when it started, I never would have imagined that it would have grown into what it is today. And so, as I tell everyone, podcasting is my favorite thing I do in my business. And so, thank you again for allowing me the opportunity to share this gift with you. Happy Holidays.
[00:18:48] If you love this podcast episode, please leave a rating in review, subscribe and tell a friend.
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