Ever Forward Radio with Chase Chewning

This episode is brought to you by Fatty15, Audible, and Strong Coffee Company.
Most women are told their fatigue, weight gain, brain fog, and poor sleep in midlife are just "normal aging"—but this episode exposes the real root cause: a breakdown in the gut-hormone connection driven by declining estrogen, chronic stress, and a disrupted microbiome. Cynthia Thurlow reveals how these hidden internal shifts create inflammation, metabolic dysfunction, and hormonal chaos—and why traditional approaches often fail to fix it. More importantly, she explains how to reverse the trajectory by addressing the true drivers: gut health, sleep quality, and stress resilience. If you've been doing "all the right things" and still feel off, this conversation reframes the problem—and gives you a path forward rooted in biology, not guesswork.
IN THIS EPISODE YOU WILL LEARN:
How hormonal shifts in perimenopause and menopause directly alter the gut microbiome, increasing inflammation and impacting metabolism
Why sleep is the #1 foundational habit for improving hormones, gut health, and overall energy in midlife
The surprising role of chronic stress, trauma, and even toxic relationships in damaging gut health and accelerating aging
How simple nutrition shifts—like increasing fiber and supporting detox pathways—can rapidly improve your microbiome
Why "surrendering" your old health strategies is essential to thriving in this new phase of life
Follow Cynthia @cynthia_thurlow_
Follow Chase @chase_chewning
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00:00 – Intro & Why the Microbiome Matters
00:02 – The "Virtual Organ" Explained (40 Trillion Microbes)
00:05 – Why Gut Health Is Overlooked in Women's Health
00:06 – Hormones, Neurotransmitters & Whole-Body Impact
00:12 – Why the Microbiome Is Key to Longevity
00:13 – Gut Changes During Perimenopause & Menopause
00:16 – Immune System Aging, Inflammation & Autoimmunity
00:18 – Leaky Gut, Nutrient Absorption & Food Sensitivities
00:20 – Real-Life Symptoms: Fatigue, Brain Fog & Bloating
00:21 – The Hidden Impact of Stress & Trauma on the Gut
00:26 – The Estrobolome: Estrogen & Gut Detox Explained
00:30 – Common Symptoms of Hormonal Imbalance
00:33 – Where Women Should Start (The Roadmap)
00:40 – Why Sleep Is the First Thing to Fix
00:44 – The Power of Mindset & "Surrender"
00:49 – Can You Repair Your Microbiome?
00:50 – Fiber: The Most Underrated Health Tool
00:53 – Best Foods for Gut Health
00:54 – Sleep, Hormones & the Microbiome Connection
01:00 – Digestive Rest vs Fasting
01:03 – The #1 Sleep Habit That Improves Everything
01:05 – Alcohol, Food Timing & Sleep Disruption
01:06 – Stress, Hormones & Nervous System Overload
01:08 – Rethinking Exercise in Midlife
01:10 – Why Walking Is So Powerful
01:12 – Most Surprising Research: Trauma & Aging
01:16 – Generational Health & Epigenetics
01:17 – What "Ever Forward" Means
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Episode resources:
Save 15% on coffee with code CHASE at https://www.StrongCoffeeCompany.com/chase 
Save an extra 15% on C15:0 essential fatty acid with code EVERFORWARD at https://www.Fatty15.com/everforward
Get a FREE trial month of my favorite audio book platform at https://www.AudibleTrial.com/everforward
Watch and subscribe on YouTube
Get her new book The Menopause Gut

This episode is brought to you by Ancient + Brave and Fatty15.
In this episode of Ever Forward Radio, gastroenterologist Dr. Trisha Pasricha, MD breaks down the truth about gut health, digestion, and what your bowel movements actually reveal about your overall wellness. From debunking detox culture and colon cleanses to redefining what "normal" poop really means, this conversation dives into bloating, constipation, fiber intake, stress, and the powerful gut-brain connection. You'll learn how to optimize digestion naturally, identify warning signs in your stool, and build sustainable habits for long-term gut health—without relying on trendy supplements or quick fixes
Follow Trisha @trishapasrichamd
Follow Chase @chase_chewning
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00:00 — The Gut Health Conversation No One Is Having
01:12 — Is Everyone Getting Gut Health Wrong?
02:40 — Detox Culture Is a Myth
05:47 — What Is a "Normal" Poop?
07:12 — How Often Should You Really Go?
08:47 — Fiber, Stool Consistency & Frequency
11:33 — The Myth of the "Perfect" Poop
13:16 — Why You Feel the Urge After Coffee or Meals
14:19 — Best Time of Day to Poop
16:08 — Why Coffee Makes You Poop
18:44 — Poop Variability Explained
20:03 — Stress, Anxiety & Gut Health
21:25 — When to Be Concerned About Changes
22:52 — Can You Train Yourself to Poop on Schedule?
30:42 — Colon Cleanses & Gut Health Myths
32:17 — What Really Causes Bloating
34:24 — How to Fix Bloating Naturally
38:42 — What Your Poop Says About Your Health
43:06 — Should You Test Your Microbiome?
47:34 — Fecal Transplants: Science vs Hype
54:36 — Wiping, Bidets & Hygiene Truths
59:00 — The "Perfect Poop" Explained
01:01:16 — Is Holding It Bad For You?
01:02:15 — Best Position to Poop
01:05:37 — Fiber vs Laxatives
01:08:46 — Best & Worst Foods for Gut Health
01:10:29 — Is Leaky Gut Real?
01:11:12 — Final Takeaway: Gut Health = Brain Health
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Episode resources:
20% off True Biome and True Creatine with code EVERFORWARD at https://www.AncientAndBrave.com
15% off C15:0 essential fatty acid with code EVERFORWARD at https://www.Fatty15.com/everforward
Watch and subscribe on YouTube
Get Dr. Pasricha's new book on Amazon and get the audiobook for FREE with your 30-day trial of Audible

This episode is brought to you by Strong Coffee Company, WHOOP, Caldera Lab and Audible.
Boost mental sharpness today and prevent cognitive decline tomorrow, including Alzheimer's disease, with science-backed strategies that will extend your brain's longevity beyond what you thought was possible. The most important part of the body, especially as we age, is our brain. So why aren't we taking the health of our brain as seriously as our heart and achy joints, particularly when people are struggling to focus every day, and dementia and Alzheimer's cases continue to rise? In The Stimulated Mind, Dr. Tommy Wood, a Formula 1 sports performance coach and neuroscientist specializing in lifelong brain health, dispels the myth that the brain is doomed to decline with age. Instead, by providing the right stimulus and building more "headroom"—the amount of mental function we have available to us—we can help our brain to adapt and develop.
Follow Tommy @drtommywood
Follow Chase @chase_chewning
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00:00 – Can up to 70% of dementia be prevented?
00:17 – Why skill-building protects the brain
00:34 – The belief about aging that becomes self-fulfilling
01:55 – Why we're overstimulated and under-stimulated at the same time
03:00 – Train your brain like you train your body
04:28 – Why rest, recovery, and sleep matter for brain performance
05:59 – Brain function is more malleable than most people think
07:15 – Why failure is the primary driver of neuroplasticity
08:22 – Crossword puzzles vs real cognitive challenge
09:40 – What people think is helping brain health, but isn't enough
11:53 – The placebo effect and why "something" can still help
12:28 – Why crosswords help less than you think
14:04 – What it actually means to "stimulate" the brain
15:43 – Why education and complex skills delay cognitive decline
17:05 – Brain clocks, biological age, and measuring brain aging
19:15 – What dancers, artists, gamers, and musicians all have in common
20:23 – It matters less what you do than how hard you engage
22:49 – The truth about the 10,000 hour rule
24:08 – Can video games actually help the brain?
27:40 – The best way to combine learning and application
29:52 – The brain as an adaptation machine
31:11 – How immersion and environment accelerate learning
33:09 – Why some people thrive under pressure and others shut down
35:33 – Is there really a difference between brain and mind?
38:08 – Belief, performance, and the neuroscience of "I can" vs "I can't"
40:25 – What happens in the brain when you think you can't do something
44:27 – Stress-is-bad vs stress-is-enhancing mindsets
50:49 – Can your own beliefs override what you're told?
53:24 – Growth mindset and why belief changes performance
54:30 – Why people lose belief in themselves
56:23 – Self-compassion, process, and staying engaged long-term
58:35 – Mindfulness, presence, and learning as an adult
01:02:02 – Can these habits really prevent Alzheimer's and dementia?
01:02:45 – The real dementia risk numbers: 45% to 70%
01:03:29 – Biggest modifiable risk factors for dementia
01:04:29 – Hearing aids, cataracts, and reversing hidden risk
01:06:26 – Why dementia risk is massively modifiable
01:07:21 – Alzheimer's vs vascular dementia explained
01:09:23 – Why women have historically carried more Alzheimer's burden
01:10:03 – Education, equality, and declining dementia rates
01:15:03 – Where boredom fits into brain health and performance
01:16:02 – Pomodoro, deep work, and cognitive recovery
01:17:06 – Why boredom may be essential for creativity
01:19:24 – Treat your brain like a cognitive athlete
01:20:11 – Creatine for brain health: hype or helpful?
01:25:19 – Best-supported supplements for cognitive performance
01:27:20 – Omega-3s, B vitamins, vitamin D, and iron
01:29:03 – Magnesium, zinc, choline, and antioxidants
01:31:20 – Cognitive headroom: reserve, resilience, and resolve
01:35:33 – What "Ever Forward" means to Tommy Wood
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Episode resources:
Save 15% on organic coffee and lattes with code CHASE at https://www.StrongCoffeeCompany.com/chase
Get a FREE activity tracker at https://www.Join.WHOOP.com/everforward
Save 20% on my favorite men's skincare with code EVERFORWARD at https://www.CalderaLab.com
Watch and subscribe on YouTube
Get Tommy's new book The Stimulated Mind and get the audiobook for FREE with your 30-day trial of Audible

This episode is brought to you by Audible, Ancient + Brave, Strong Coffee Company and Fatty15.
Today we welcome relationship expert Amy Chan to break down the science of heartbreak, attachment patterns, and modern dating, revealing why breakups feel like addiction withdrawal and how high-performers often sabotage their healing by avoiding emotions instead of processing them. You'll learn how to stop ruminating on your ex, rebuild your identity after a breakup, and create new neural pathways through intentional action, as well as why strategies like "staying friends" or "winning the breakup" often backfire. Amy also shares her dating funnel framework, helping listeners understand how to move from casual dating to committed relationships while avoiding common pitfalls like confusing preferences with dealbreakers. This conversation is a powerful guide for anyone looking to move on faster, date smarter, and build healthier, more conscious relationships.
Follow Amy @missamychan
Follow Chase @chase_chewning
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00:00 – Why You Can't Skip the Pain of a Breakup
00:28 – Feeling vs Avoiding Emotions
00:58 – What Happens When You Suppress Pain
01:26 – Meet Amy Chan
01:51 – The Problem with Forcing Forgiveness
02:47 – The Science of Breakup Withdrawal
04:15 – Why Men Struggle More After Breakups
05:26 – Rebound Relationships Explained
06:30 – How Long It Really Takes to Heal
08:40 – Your Brain on Heartbreak (Addiction Comparison)
09:09 – Why No Contact Works
10:12 – The Reality of Avoiding Your Ex
11:11 – Why Doing Nothing Slows Healing
12:07 – How to Stop Ruminating
13:19 – Building New Neural Pathways
14:38 – Trying to "Win" the Breakup
15:57 – What to Do in the First 30 Days
17:19 – How Friends Should Support You
18:16 – Different Types of Breakups
19:53 – Should You Ever Get Back Together?
22:32 – Why Hooking Up with Your Ex Sets You Back
23:21 – The Danger of Staying Friends Too Soon
24:29 – Healing vs Avoidance
25:47 – Pedestal vs Villain Mindsets
27:32 – Living in Reality vs Fantasy
29:19 – The Dating Funnel Explained
31:03 – From Dating to Commitment
32:29 – Biggest Dating Mistakes Today
33:31 – Preferences vs Dealbreakers
34:28 – Dating Skills vs Relationship Skills
36:34 – How to Create Attraction on Dates
39:14 – Desperation & Dating Energy
41:25 – What Men Get Wrong on Dates
42:04 – Dating After Long-Term Relationships
44:23 – What Predicts Relationship Success
45:16 – Why Your "Type" Is Holding You Back
46:33 – The Dating Experiment That Works
49:31 – Dating Apps vs Real-Life Connections
51:27 – Optimizing Your Dating Profile
53:02 – Best Cities for Dating
54:54 – Aligning Strategy with Relationship Goals
56:56 – Are You Delusional in Dating?
58:30 – Money, Roles & Modern Relationships
01:00:28 – Navigating Family & Cultural Differences
01:02:30 – Final Lesson: Keep Your Heart Open
01:03:27 – What Relationships Are Really For
01:04:09 – How to Move Ever Forward in Love
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Episode resources:
FREE 30-day trial of Audible at https://www.AudibleTrial.com/everforward 
20% off True Creatine and True Biome with code EVERFORWARD at https://www.AncientAndBrave.com
15% off organic lattes and coffee with code CHASE at https://www.StrongCoffeeCompany.com/chase 
15% off C15:0 essential fatty acid with code EVERFORWARD at https://www.Fatty15.com/everforward 
Watch and subscribe on YouTube
Get Amy's new book Unsingle

This episode is brought to you by Timeline and WHOOP.
Today we sit down with licensed therapist and attachment expert Thais Gibson to break down how your attachment style, subconscious programming, and core wounds shape your relationships, performance, and daily behavior. We explore the four attachment styles (anxious, avoidant, fearful, secure), how childhood conditioning drives adult patterns, and—most importantly—how to rewire your subconscious mind using practical neuroscience-backed tools. If you've ever struggled with people-pleasing, fear of abandonment, emotional disconnection, or repeating toxic relationship patterns, this conversation offers actionable strategies to build secure attachment, emotional resilience, and high performance from the inside out.
Follow Thais @thepersonaldevelopmentschool
Follow Chase @chase_chewning
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00:00 – Why you can't outwork your subconscious mind
00:39 – You're not stuck: attachment styles can be rewired
02:20 – Why attachment theory matters for personal growth
03:01 – Don't label yourself—understand your patterns
04:04 – How attachment styles form in childhood
05:07 – What actually creates anxious attachment
08:53 – What are attachment styles? (Simple breakdown)
09:11 – The 4 attachment styles explained
10:26 – Why secure attachment leads to better relationships
12:20 – How trauma and life events reshape attachment
14:10 – Anxious attachment: core wounds & behaviors
19:39 – Dismissive avoidant: emotional suppression patterns
24:00 – Fearful avoidant: trauma, inconsistency & chaos
28:38 – Empathy vs hypervigilance (key difference)
33:08 – The 5 pillars of healing attachment styles
34:35 – Do high performers have insecure attachment?
37:11 – Why adversity + support creates growth
39:58 – Needs vs core wounds (what drives behavior)
41:56 – Why goals fail (subconscious vs conscious mind)
44:18 – How to rewire limiting beliefs (step-by-step)
52:28 – The 21-day subconscious rewiring method
57:18 – Can you "switch" attachment styles?
59:46 – Superpowers of each attachment style
01:00:25 – Nervous system regulation vs root healing
01:04:10 – Practical ways to calm your nervous system
01:06:39 – Somatic processing to stop emotional triggers
01:11:00 – Taking responsibility (even if it's not your fault)
01:15:17 – Why you repeat relationship patterns
01:17:56 – The fastest way to find your blind spots
01:20:13 – Small daily self-betrayals that shape your life
01:24:20 – Communication mistakes that ruin relationships
01:28:20 – How to express needs effectively
01:34:29 – What "Ever Forward" really means
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Episode resources:
Get MitoPure urolithin A for as little as $79 at https://www.Timeline.com/everforward
Get a FREE activity tracker and Peak FREE for one month at https://www.Join.Whoop.com/everforward 
Watch and subscribe on YouTube
This is an Operation Podcast production