181: Fasting Strategies for Women with Cynthia Thurlow, NP
In this week’s episode nurse practitioner and author of Intermittent Fasting Transformation, Cynthia Thurlow, shares fasting strategies for women based on their hormonal season of life. There are different considerations to be made for a woman who is in her cycling years versus one who is peri or post menopausal.
We also dive into the importance of protein, strength training and the safety of hormone replacement therapy. Don’t miss this information packed episode specific to the needs of women.
EPISODE 181: Fasting Strategies for Women with Cynthia Thurlow, NP
Show Notes
(0:00) Intro
With a new round of Feast 2 Fast about to kick off, it is the perfect time to talk about - what’s really been - a missing piece of the fasting conversation for women and that’s hormones.
I’m thrilled to say that today’s guest literally wrote the book on it and is here to give us the answers. Her name is Cynthia Thurlow; She is a nurse practitioner, functional nutritionist and expert on Intermittent Fasting with a TED Talk that has received more than 10 million views. I have the privilege of knowing Cynthia through NTA and it has been very exciting and inspiring for me to watch her popularity and expertise explode since her TED Talk went viral. Her book is called Intermittent Fasting Transformation - the IF45 Plan - it’s a 45 day program for women to lose weight, improve hormonal health and slow aging - and it really dials in on these differences we need to consider based on our hormonal status. Cynthia also has 2 podcasts - Everyday Wellness and The Intermittent Fasting Podcast.
Welcome Cynthia to the Christian Health Club podcast.
(4:16) Let’s start with some background. You were educated and trained as a nurse practitioner - what led you in a more holistic direction which took you through NTA and a complete shift in the way you personally and professionally practice health care?
Learning of her son’s life threatening food allergies
Initially fueled by fear
NTA Training
(9:30) I also think a really important part of your story is your serious health scare in 2019. Just from what I’ve observed from the outside, I think it’s made you a more empathetic and even more relatable practitioner. It’s also very inspiring considering how close to your TED Talk it was. Do you mind sharing about that?
Ruptured appendix, pancolitis
Felt a higher presence giving her an option, to live or to end the suffering
TPN - Total parenteral nutrition
27 days after leaving the hospital she gave the talk
We are far more capable and powerful than we realize
(17:00) Let’s just start very basic with why fasting is so beneficial for women.
Only 7-8% of the population is metabolically healthy
There are times during our menstrual cycle when we should fast and when we shouldn’t.
We are designed to be omnivores
(21:01) Let’s break it down by hormonal phase. Tell us what we need to know and be considering during the reproductive/active cycling years, during perimenopause and then menopause.
Women 35 & under: Body is geared for reproduction
Day 1 - Day 14: Follicular phase
Estrogen is dominate
Day 15 - 28: Luteal phase
Progesterone is dominate
5 days before menstrual cycle, fasting is not recommended
Think of menstrual cycle as a barometer of health
Peri menopause: Late 30’s early 40’s
We are not as stress resilient
Alcohol can erode our sleep quality — processed in the body as a toxin
Menopause (12 months without a menstrual cycle)
Women don’t has as much hormonal fluctuation
More flexibility on fasting
Getting honest with ourselves on what no longer serves us
Metabolic flexibility
What it means to be a sugar burner
Role of protein + muscle mass
Recommends 40-50g of protein in each meal (2 meals, 100g per day)
Under-eating protein puts at risk of sarcopenia
Insulin sensitivity
Strength training
You can’t intuitively eat when you are not metabolically healthy
(46:02) As a clinician and menopausal woman - what are your thoughts on HRT? I know a lot of women are very concerned about the risks.
Pro HRT for the right person
The XX Brain
Why Estrogen Matters
(52:24) What is your anchor meal?
Naked burger and a salad
What is your anchor verse?
Corinthians - Talking about friendship
(55:50) Tell everyone where they can find the book and connect with you.
Intermittent Fasting Transformation book
Everyday Wellness Podcast
Intermittent Fasting Podcast w. Melanie Avalon
Instagram @cynthia_thurlow_
(57:25) Outro & Disclaimer
Thanks for listening! Have a healthy and blessed week!