Cynthia Thurlow

Nurse Practitioner, Intermittent fasting & Nutrition expert

Operating as usual


Are you noticing more tiredness and unwanted weight gain?

You can still boost your metabolism and regain your energy with some simple steps:

1. Exercise Regularly - Engage in activities like walking, cycling, or swimming. This will help keep your cells functioning well and improve your energy levels. 🚶‍♀️
2. Eat Nutrient-Rich Foods - Include lean meats, whole grains, and nuts in your diet. These foods are packed with vitamins and minerals essential for energy production. 🥩
3. Manage Stress and Sleep Well - High stress and poor sleep can slow down your metabolism. Techniques like meditation or deep breathing can help manage stress. A major stress reducer is to catch 7-9 hours of sleep each night. 💤
4. Consume Antioxidant-Rich Foods - Foods high in antioxidants, such as green tea, berries, and certain spices like clove and peppermint, can protect your cells and help in energy production. 🌿
5. Stay Active Throughout the Day - Try to move frequently throughout the day, not just at the beginning or the end. Include strength training exercises to build muscle, which can help increase metabolism. 🏋️‍♀️🚶‍♀️

Remember, making these lifestyle changes can significantly improve your energy and metabolism. You have the power to positively impact your health during menopause.

Interested in giving your metabolic health a boost? Check out my latest chat with Dr. Casey Means.

Just drop "PODCAST" in the comments, and I'll send you the link to the episode!


My 2nd discussion with the incredible Dr. Casey Means centering around:

1️⃣How energy gets created in the body

2️⃣The link between insulin resistance and acne

3️⃣How insulin resistance impacts fertility

4️⃣How underpowered parts of the brain and neurological system can show up as depression or anxiety, potentially leading to dementia

5️⃣The problem of our siloed, reactive, and specialist-obsessed culture

6️⃣The importance of getting your biomarkers tested and learning simple strategies to improve your metabolism, based on the results

7️⃣What are the conditions encompassed by the metabolic spectrum disease?

8️⃣The labs that Dr. Means finds most impactful

9️⃣Dr. Means shares her thoughts on continuous glucose monitors.

🔟The benefits of looking at your basic eating patterns in a non-judgmental and curious way before implementing any changes

1️⃣1️⃣Dr. Means shares the powerful story of her mother’s health journey.

Her new book is now available and truly a ❗️tour-de-force ❗️for metabolic health

Link in the comments below 👇🏻👇🏻👇🏻👇🏻


Phytochemicals are special compounds found in plants that aren't the typical nutrients like vitamins or minerals; most likely created to help them survive in their environment. While plants make these compounds for their own reasons, they can also be really good for us.

In the Leitzmann (2016) review, he found that consuming plenty of phytochemical-rich foods such as vegetables, fruits, nuts, legumes, and whole grains is linked to a lower likelihood of developing cardiovascular disease as well as other various diseases.

People have been using plants as medicine for a long time. Before we had modern medicine, people used things like willow bark for pain relief. Today, scientists still look to plants for inspiration for new pharmacological medicines.

Eating phytochemical-rich foods can keep us feeling good and prevent sickness in the long run. It's like nature's way of helping us stay healthy!

Have you experienced any health improvements from eating phytochemical-rich foods? Share it in the comments below!

You may also integrate natural supplements like Mitopure, one of my daily supplements. This contains urolithin A to support and improve mitochondrial health. I prefer the 500 milligram capsules.

Another great option is the berry powder, which I mix into smoothies or green tea. Both are effective for mitochondrial support and longevity.

Try Mitopure now by using the code CYNTHIA for 10% off!

Remember, healthy aging isn't just about looking young; it's about keeping our cells young too!

Photos from Cynthia Thurlow's post 05/13/2024

The GREATEST job I’ve ever had…being a Mom 💕

Nothing has shaped me more, challenged me more and been more gratifying…grateful that Todd and I have been able to cultivate a happy, healthy home for our boys to grow up in.

Nothing makes me more proud than seeing Jack and Liam thrive, and excel.

Oh, and it is probably time to share that we’re adding a THIRD doodle to our household this month….a Bernedoodle!

Hope you all had an amazing Mother’s Day!


Comment “INOSITOL” if you want good quality sleep! Keep reading for a special surprise 🎁.

Inositol, a vital nutrient part of the B-vitamin complex, is pivotal in balancing neurotransmitters in your brain - such as serotonin and GABA. These directly affect your energy, mood, sleep, memory, and attention span. 🧠

One of it’s most significant benefits is the ability to promote quality sleep, by balancing your brain's neurotransmitters 💤

Beyond just improving sleep, inositol contributes to hormonal balance, stress management, and even metabolic health… which is why, Inositol is one of my favorite supplements, and one I knew I needed to share with all of you 💪

If you want to experience a night of better sleep and an overall boost in well-being/mood, try out my supplement: Myo-Inositol!

Comment “INOSITOL” below to get the direct link, plus 2 additional resources on the supplement and it’s benefits.

Use code CYNTHIA20 to get 20% off today! Happy early Mother’s Day!

Photos from Cynthia Thurlow's post 05/08/2024

Have you visited Portugal before?! ✈️

What a magical country! We were greeted by some of the warmest, most welcoming, kind, and gracious people we've ever encountered—and we've traveled a great deal!

Here’s a quick recap of our trip:

Days 1-3 Porto
📍 Visited Obidos and Nazaré (location of some of the biggest surfing waves in the world) en route from Lisbon-Porto
📍 Tour of Porto and food tastings.
📍 Visited Ferreira wine cellars, learned about port and there were tastings
📍 Saw Lello bookstore, which is rumored to be inspiration for JK Rowlings Harry Potter series
📍 Visited the Douro valley, Mateus palace, had lunch at a beautiful vineyard and then a short boat cruise in Douro valley

Day 4 Coimbra
📍 Walking tour of the university & city

Days 5-8 Lisbon
📍 Walking tour/food tour of the city
📍 Visited Sintra, Cascais and several local palaces
📍 Experienced Fado music (AMAZING!!)
📍 Painting workshop at the local tile museum
📍 Sunset boat cruise
📍 Visited Setubal & Arrabida Natural Park

We were meant to do this trip last year and for some reason the Universe had different plans. Glad we were able to enjoy such a beautiful country as a family this year!

Now tell me… What’s your favorite country you have traveled to?!


I have been waiting PATIENTLY to share the 2nd book deal was just reached with Penguin/Random House and I could not be more thrilled!

This book is NOT about fasting, but will be a definitive guide for women in perimenopause and menopause

The Midlife PAUSE tm

Being a podcast host has permitted me the privilege of interviewing some of the best and brightest minds in the health and wellness slowly became apparent to me that we were not talking enough about the impact of changes in the gut microbiome in perimenopause and menopause!

These changes impact

Immune Function
Bone health and more

Understanding the impact of the loss of s*x hormones and helping women and their clinicians how best to support women in the 2nd stage of their lives is fundamental

So, March new book will be out in HARDCOVER!

Thank you for all of your support, inspiration and love of my work!

I'm so truly grateful!


🎉 Breaking news!

📚 I'm thrilled to announce my second book, "The Midlife Pause™️"!

The menopausal transition is a crucial time in our lives, marking the end of active reproductive function and a decline in s*x hormone production. Along with menopause and the aging process, our bodies undergo profound changes that impact our well-being. It's time to PAUSE and reflect.

One area of emerging interest and research is the impact of perimenopause and menopause on our microbiome and beyond. Here's what you need to know:

👉🏼 The composition of our gut microbiome changes over our lifetime, peaking at age 40.
👉🏼 Higher levels of estrogen and progesterone promote increased microbial diversity and help maintain the lining of our gut.
👉🏼 Shifts in these hormones impact inflammation, lower microbial diversity, and changes in microbial richness…

Impacting immune function, metabolism, inflammation, mood, cognition, bone health, and MORE!

The Midlife Pause™️ will complement many resources recently published and be a go-to resource for my community, clinicians, and most importantly, offer solutions to help support your gut microbiome and health throughout this time period.

Through years of research and real-life experience, I've tailored a solution for you, addressing the very root of health challenges that happen in midlife.

This book is my latest project, crafted with love and expertise, to empower you to live vibrantly.

Stay tuned for more updates!

I want to hear from you! What specific midlife challenges do you want me to cover in the book? Let me know in the comments below! 🤩


As we age, our bodies undergo changes in how they process sugars and fats which can lead to metabolic issues.

These changes are caused by a variety of factors, including the accumulation of senescent cells in our organs and tissues like fat and liver. Senescent cells are cells that have stopped dividing due to various stresses, like DNA damage or inflammation. They stick around in our bodies and produce harmful substances called the senescence-associated secretory phenotype (SASP), which contributes to inflammation and age-related diseases. 🧬

Senescent cells normally play a role in healing and development, but an abundance of them can cause problems. Immune cells like macrophages and T cells usually help clear out these senescent cells, but when this process doesn't work properly, it can lead to more inflammation and health issues. 🦠

One way to combat these age-related problems is by targeting senescent cells with drugs called senolytics which can either kill these cells or stop them from producing harmful substances. Islam et al. (2023) found that these drugs may improve various age-related conditions, including metabolic issues. 🩺

Two well-studied drugs in this area are dasatinib and quercetin (D&Q), which have shown promise in clearing senescent cells and improving health in both mice and humans. These drugs are being tested in clinical trials for various age-related diseases.

For more about how you can reverse aging, tune in to my podcast with Dr. Nick Bitz .

Just comment “PODCAST” below, and I'll send it your way!


Can strategic caloric reduction help you live longer? 🍽️

Based on a study from Expert Review of Endocrinology & Metabolism in 2021, it shows that cutting back on calories can extend lifespan. Even a small decrease in daily calorie intake, like eating about 500 calories less or reducing intake by up to 25%, can improve several markers linked to longer life

Cutting back on calories can potentially trigger four pathways linked to living longer:

💢 MTOR (Mammalian Target Of Rapamycin) - Regulates cell growth and survival. Too much activity in this pathway can lead to age-related health problems.

💢 Sirtuins - These proteins affect different cellular processes like gene expression, metabolism, and cell repair.

💢 AMPK (Adenosine Monophosphate-Activated Protein Kinase) - Controls how your body uses and transforms energy. Maintaining high AMPK levels can help prevent diabetes and obesity. As AMPK declines with age, lifestyle changes grow more important. Reduced AMPK sensitivity leads to worse metabolic regulation, higher oxidative stress, and decreased autophagic clearance.

💢 NF-Kb (Nuclear Factor-Kappa B) - Plays a role in the body's immune response and is activated by inflammation. Reducing stress and inflammation through caloric restriction and fasting can help delay age-related conditions.

All these pathways support an important anti-aging process called autophagy, which clears out old cellular components. As you age, autophagy naturally declines, leading to increased inflammation and disease risk.

Caloric restriction can help regulate these pathways, which helps in lowering the chances of age-related conditions like obesity, heart disease, diabetes, high cholesterol, and depression.

Also, did you know that as you age, it becomes harder to breakdown food? That’s why I love a good quality digestive enzyme supplement like MassZymes from BiOptimizers, which not only help with digestion but also gut health and absorption of nutrients.

If you are in need of better digestion, take a look at - use code CYNTHIA10 for a discount.

What changes could you make to your diet to reduce your calorie intake?


Featured IF:45 Coach of the Month - Lindsey Wismer

Lindsey had a personal goal to become a healthcare provider beginning at the age of 5 and achieved that after obtaining credentials as both an Adult and a Women’s Health Care Nurse Practitioner, after graduating with honors from MGH Institute of Health Professions in Boston, MA. Prior to graduate school, she received an undergraduate degree in Exercise & Sport Science from Oregon State University. Additionally, she is a certified health coach through Precision Nutrition, and a former Certified Personal Trainer, group exercise instructor, and basketball coach.

Lindsey has been in clinical practice since 2010, spending most of that time in a primary care setting. Her approach with patients is always centered around lifestyle medicine and striving to figure out the "root cause," or what we might term "functional medicine." A large portion of her patient population is women aged 30 to 60 who are struggling with imbalanced hormones, peri and post menopause, weight gain, gut issues, metabolic syndromes, mood disorders, fatigue, and so on. A unique feature of Lindsey's practice is offering a bi-annual group course for those with weight management struggles, which is why she decided to get certified in IF:45.

In her free time, she loves cooking, traveling, strength training, playing tennis and golf, enjoying the Pacific Northwest outdoors, cheering on the Portland Trail Blazers and Oregon State Beavers, and spending time with her family and 5 year old Bernadoodle, Abraham.

If you're interested in learning more about the IF:45 coaching program, you can go to


As we say goodbye to April and welcome a new month, it’s a great time to look back and appreciate all that has happened. 🌼

Reflecting on the last month helps us see what we’ve achieved, the challenges we’ve faced, and the moments that made us smile. Here are a few simple questions to help you think about April and feel thankful:

✨ What was the best part of April for you?
✨ What important lesson did you learn in April?
✨ List three things you are thankful for this month.

To make your reflection and gratitude more impactful, consider these tips:

- Write it down on paper. It can help you remember and appreciate them more.
- Try to think about specific moments or things you are thankful for, not just general ideas.
- Choose a peaceful and quiet place where you can think without interruptions.

Let’s close out one month and step into another with gratitude and a positive outlook! Cheers!


Weight gain isn't inevitable!

What you've been told about menopause is false! ❌

1️⃣ Hormones aren't all bad — Despite past misconceptions, hormone therapy can offer significant benefits for certain women.
2️⃣ Weight gain isn't inevitable — Several factors can affect weight gain such as changes in muscle mass, insulin sensitivity, sleep, stress management, and dietary habits. Understanding lifestyle factors and hormonal fluctuations can help effectively manage weight.
3️⃣ Hot flashes aren't benign — They're often a sign of underlying issues like blood sugar dysregulation. Managing hot flashes may involve a combination of strategies, including exercise, caloric restriction, intermittent fasting, hormone replacement therapy and medications.

Check my full Youtube video here:


Do you enjoy learning from episodes?

Here's what some of our listeners have to say about the podcast:

"Packed with useful, tangible Info – Cynthia’s podcast is packed with information for women. Her podcast is a go-to of mine. With so much noise in the wellness space, it is refreshing to see so much evidence based, tangible, life changing information. Thank you, Cynthia!” - Zel

"My #1 podcast! – Love the guests, topics covered, and content. Super informative and actionable. I often listen to the episodes multiple times. Thank you Cynthia for being our advocate for health." - Maureen

"A Smart Podcast – Cynthia Thurlow is smart and knows a ton but is also humble enough to keep learning. And us as listeners get to benefit by her having the best people in their field to teach us all. I have never listened to a podcast without learning something. It’s definitely my favorite." - Kristie

Well, you’ll love what I have in store for you!

My goal is to elevate the podcast and establish a community for those of you seeking more!

Introducing… Everyday Wellness Insider Community, where you can enjoy these benefits & more!

✨ Enjoy uninterrupted listening with ad-free podcast episodes.
✨ Be ahead of the curve with early access to my latest podcast episodes.
✨ Get a monthly members-only newsletter filled with science-backed insights and wellness tips.
✨ Be first in line for my exclusive programs and supplements.
✨ PLUS! Select opportunities for continuous growth.

This community is open to everyone in the world! 🌎

So if you want to be part of a community of health forward, growth mindset people... then you're in the right place!

To join the community, go to this link:


Can having a gratitude practice really be that impactful? 🌟

It's not just about saying 'thanks'—it's a key that can unlock happiness and change our lives.

Gratitude helps us see the good in our everyday life, even when things are tough. It reminds us of what's important and can turn our hardest challenges into moments of growth. When we focus on what we're grateful for, we find more joy and satisfaction in our lives.

Our latest episode dives deep into this idea with Doug Bopst's inspiring story. Doug's life was on a tough path due to addiction and time spent in jail. But through gratitude, fitness, and the support of a friend, he turned everything around. Doug's journey shows us that no matter where we are, gratitude can lead us to a better place!

Want to hear how Doug transformed his life with a little help from gratitude? Just go to this link:

Get ready to be inspired to look at your life in a new, thankful way.

Do you have a gratitude practice? Share your experience/thoughts below!


Metabolism refers to the complex biochemical processes in the body that convert food into energy. Metabolic health encompasses various factors such as insulin sensitivity, blood sugar levels, lipid metabolism, and energy expenditure.

When these processes function optimally, there is metabolic balance, which is essential for maintaining a healthy weight, preventing chronic diseases, and supporting overall vitality.

▶️ High-Quality Sleep - Inadequate sleep can lead to changes in insulin sensitivity and appetite regulation. Prioritize deep, restorative sleep for optimal metabolic health.

▶️ Stress Management - Chronic stress can lead to increased cortisol levels, which can contribute to insulin resistance.

▶️ Meal Frequency - Consider eating less often, allowing for periods of digestive rest. Aim for 12 hours of fasting between dinner and breakfast to support metabolic health.

▶️ Macronutrient Balance - Protein is crucial for maintaining muscle mass and promoting satiety. Not all carbs are bad, but prioritize low-glycemic options. Consider limiting processed foods and practicing portion control.

▶️ Understanding Gender Differences - Women may have different fasting needs depending on their life stage and hormonal fluctuations. It's essential to tailor dietary strategies accordingly.

▶️ Alcohol and Late-Night Eating - Be mindful of the impact of alcohol on sleep quality and metabolic health. Avoid late-night meals, as eating earlier in the day may support better insulin sensitivity.

There's no one-size-fits-all approach to metabolic health. Listen to your body, make adjustments as needed, and seek guidance from healthcare professionals when necessary.

What's one small change you can commit to today to improve your metabolic health? Share it below! 🤗


Urolithin A is becoming increasingly recognized for its potential benefits in enhancing health and promoting longevity. This compound plays a pivotal role in improving mitochondrial function, the powerhouses within our cells responsible for energy production and overall vitality.

What sets Urolithin A apart is its ability to stimulate mitophagy, the selective recycling process that rejuvenates damaged mitochondria, ensuring they function optimally. As a result, individuals in middle age are increasingly exploring Urolithin A supplements as a way to support cellular energy, age gracefully, and enhance muscle strength and endurance, while also promoting healthier skin.

Unlike many nutrients, Urolithin A is not found directly in our diets. It is a byproduct formed when certain foods, such as pomegranates, undergo fermentation by specific gut bacteria. Unfortunately, not everyone has the gut bacteria needed to produce Urolithin A naturally, which can limit its availability through diet alone.

Thankfully, this gap can be bridged by supplements like Mitopure, specifically designed to bolster mitochondrial health. By enhancing mitochondrial function, Mitopure aims to improve various facets of health, including energy levels, muscle strength, and skin vitality, offering a holistic approach to maintaining wellness as we age.

Remember, supplements are a great addition/booster for your health but always keep in mind lifestyle habits as your primary tool for better health. Fasting also kick-starts that incredible recycling process to rejuvenate damaged mitochondria. So! Lifestyle + support with supplements whenever you want/can.

If you’d like a little help to boost your health, give Mitopure a try! Go to and use the code “CYNTHIA” upon checkout to get 20% off your purchase! ✨


"Broken metabolisms are likely a byproduct of a lot of the lifestyle choices."

A century ago, not many lived beyond middle age, but now, with longer lifespans, comfort, and abundance, our lifestyles have shifted.

We're surrounded by excess—food, processed snacks, sedentary activities, and stressors from modern life like diseases and economic worries.

Our bodies thrive when we eat in a relaxed state, yet many of us rush through meals or eat sporadically due to busy schedules. These habits, combined with highly appealing but unhealthy foods, can disrupt our metabolism.

Finding balance and nurturing our bodies' natural rhythms is essential to optimal health.

Now, we can simplify and return to basics, understanding our body's natural needs.

Mindful eating, reducing distractions, and embracing whole can help regulate our metabolism, reduce inflammation, and improve overall health. Alongside nutrition, prioritizing physical activity, sleep, and stress management is important.

Will you go back to basics and optimize your metabolism?

Take a moment to reflect: What small steps can you start today to prioritize mindful eating and support your body's natural balance? Share in the comments below! ✨

Photos from Cynthia Thurlow's post 04/19/2024

Every single day, I’m so truly grateful for the opportunity I had of giving a Tedx talk that literally changed my life, my family’s and the trajectory of my business. When I think of the impact my talk has had in the last 5 years, I can’t help but share:

✨Dream big
✨Don’t think small
✨Great things are possible

To celebrate the 15 million views of my Tedx Talk, I am giving away 10 copies of my book: Intermittent Fasting Transformation (which was a result of this opportunity!)!

If you haven’t read the book yet, here’s why I recommend it 😊
▶️ It’s designed specifically for women
▶️ Provides an individualized six-week intermittent fasting transformation program to help you feel and look your absolute best.
▶️ Geared toward your hormonal needs at every stage in life–whether you are cycling or in perimenopause, menopause, or beyond.

So, if you want to lose weight steadily, balance hormones, have energy, lift brain and more… you’ll want to participate in this giveaway!

Here’s how:
1. Leave a review on Podcast on iTunes.
2. Screenshot it and send a copy to [email protected].

As easy as that! First 10 people to do this, get a copy of the book🤩

So tell me… what’s one big, scary dream you have? I’m here to tell you it's possible! 💖

Photos from Cynthia Thurlow's post 04/17/2024

I love supporting amazing women like you as you embrace middle age and beyond. My goal is to equip you with the tools to thrive and feel your best!

Life only gets better after 40, 50, or 60 – we just need to adapt. If you're silently struggling, it's time to change that. I'm here to inspire, empower, and educate you so you can live the life you desire.

How does this sound to you? 😊
✨ Better sleep
✨ Improved digestion
✨ Feeling lighter and less bloated
✨- Reduced stress and increased calmness
✨ Weight loss
✨ -Better body awareness
✨ Optimized well-being and confidence

… Good?!

Well, then my Wholistic Blueprint 2.0 program is for you! It's an 8-week journey focusing on hormonal health fundamentals, covering topics like sleep, diet, hormones, and self-care. Plus, you'll receive personalized coaching and comprehensive testing results (DUTCH & GI Map).

Ready to thrive? Join us starting April 22nd by going to this link: Limited spots remain.

Let's do this! Your well-being is worth it!


This is how to reduce your risk of cardiovascular disease…

More than 44% of women in the United States live with various forms of heart disease, making it the leading cause of death among women across all age groups.

In a paper by Hodis and Mack (2022), women in their 60s or soon after menopause who started Hormone Replacement Therapy (HRT) decreased both all-cause mortality and cardiovascular disease. HRT, which mimics the effects of estrogen, can act as cardioprotective for menopausal women.

However, it's essential to discuss the potential benefits and risks of HRT with your healthcare provider, considering individual factors and medical history.

Despite a decline in prescriptions in recent years, recognizing the potential benefits of HRT for some women is crucial. While not suitable for everyone, informed discussions with medical professionals can help tailor HRT to individual needs, potentially offering significant advantages.

Understanding appropriate menopausal hormone therapy is increasingly vital for women's heart health and overall well-being.

Explore the impact of HRT on women's heart health in our latest episode featuring Dr. Thomas Dayspring as we continue the Lipid Masterclass Series.

Just head over thru the link here to listen to full episode:

For those using HRT, we'd love to hear about your experiences. Share your thoughts in the comments section below!

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Mantra: I expand in abundance, success and love everyday and inspire those around me to do the same


Videos (show all)

Nourishing our bodies is about cultivating vitality and health, not just satisfying hunger.Embracing a variety of whole ...
Are your hormones out of balance? 😳Today we'll focus on the 4 Foods Every Woman Should Eat To Balance Hormones… explorin...
I'd love to know! How has the #EverydayWellnessPodcast impacted your life?I appreciate your support over the years, and ...
“Cholesterol is essential for all the cells in our body. But the one tissue it is not essential for is the arterial wall...
Did you know that our natural ability to digest food declines with age?This has a great deal to do with our body produci...
Are you facing sleep challenges while practicing intermittent fasting?Sleep quality can be a concern for those exploring...
Today, I am honored to connect with Kevin Ellis, the Bone Coach. in this #EverydayWellnessPodcast episode. 💯 Kevin Ellis...
I have the honor of connecting with Dr. Jeffry Gerber in this #EverydayWellnessPodcast episode. 💯 He is a board-certifie...
I have the honor of reconnecting with Dr. Mindy Pelz in this #EverydayWellnessPodcast episode. 💯 She was with me before ...
I am so honored to connect with The Model Health Show (Shawn Stevenson) in this second #EverydayWellnessPodcast show of ...
On one of my latest Youtube videos I  talk a little bit about how to fast and exercise around your menstrual cycle. ☝🏻I ...
This is the first #EverydayWellnessPodcast episode of 2023 and I’m so delighted to reconnect with Dr. Eric Balcavage 💯He...





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