Cynthia Thurlow | The Fasting Blueprint: Building Your Personalized Schedule For Better Results, & The Science & Art of Fasting KKP: 740

Delighted to welcome back Cynthia Thurlow, a dear friend of the show, joining us today. She is a globally recognized expert in nutrition & intermittent fasting, highly sought after speaker, CEO and founder of Everyday Wellness Project. She’s been a nurse practitioner for 20+ years, is a 2x TEDx speaker: her 2nd talk on intermittent fasting has been viewed over 7 million times. She has been featured on ABC, FOX5, KTLA, CW and in Medium and Entrepreneur. Cynthia was recently listed in Yahoo Finance as one of the “21 founders changing the way we do business.” She’s also the host of Everyday Wellness podcast, which was listed as “20 podcasts that will help you grow in 2020” by Entrepreneur magazine, and in Business Insider “21 podcasts to expand your mind in 2021.” In this episode, Cynthia dives into the realm of fasting, extending beyond its commonly associated benefits of body composition changes and weight loss. Emphasizing a holistic perspective, she draws attention to the contrast between modern lifestyles and historical eating habits, underlining the impact of constant food accessibility on our body's optimal functioning. Cynthia navigates through individualized strategies for women's well-being, from insights on cellular regulation, protein intake, and addressing hypoglycemia to tailoring intermittent fasting based on age and hormonal fluctuations. Tune in as we chat about the physiological depths of intermittent fasting, shedding light on hormonal regulation, autophagy, and the intricate interplay between lifestyle factors and overall well-being. 🥑 Get your Keto Recipe of the Week here: http://www.ketokamprecipes.com / / E P I S O D E S P ON S O R S Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order. Beam Minerals: BEAM Minerals products are the perfect support for the keto/carnivore/fasting way of living as they won’t break your fast, PLUS they taste just like water and will help you keep carb cravings at bay as you move into a fat-adapted state. Give BEAM Minerals a try today for an enhanced keto experience. Head to http://www.beamminerals.com and use the coupon code AZADI for a sweet discount! Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. [04:15] Fasting, Metabolic Flexibility, and Reconnecting with Natural Body Functions - Cynthia emphasizes that the benefits of fasting extend beyond changes in body composition and weight loss. While many people initially turn to intermittent fasting for these reasons, she suggests that it's crucial to recognize the broader impact on the body's optimal functioning. - Cynthia highlights the contrast between modern-day lifestyles and historical eating habits. She mentions that, until about a century ago, food scarcity was common, and people often experienced periods of fasting. - With the rise of processed foods and constant food accessibility, our bodies may not be functioning optimally. Fasting, according to Cynthia, helps individuals reconnect with the natural way our bodies are designed to operate. - The body should be able to flexibly switch between utilizing stored carbohydrates and fats for energy. By training the body through fasting and mindful meal structuring, individuals can enhance their metabolic flexibility. [16:15] Cellular Regulation, Protein Intake, and Healthy Solutions - Cynthia emphasizes that hypoglycemia, or low blood sugar, is not a benign condition. Instead, she sees it as a sign that the receptors on cells are not properly regulated. - Cynthia notes that individuals, especially women, often under-eat protein unknowingly. She links this to metabolic health issues and suggests reflecting on the protein content of meals prior to hypoglycemic episodes. - Ensuring an adequate intake of protein becomes a fundamental aspect of addressing hypoglycemia. - Cynthia advises against traditional sugary solutions for hypoglycemia, such as juice, candy, or muffins. Instead, she recommends healthier options, like a piece of fruit paired with protein. [23:15] Intermittent Fasting: Age, Hormones, and Strategies for Women's Well-being - Cynthia emphasizes that women's fasting strategies should consider age and hormonal fluctuations. Menopausal women and men share similarities in hormonal stability, while younger women, especially those under 35, experience more significant hormonal changes. This distinction guides the approach to intermittent fasting for different age groups. - Lean athletic women aged 35 and under are advised to be cautious with regular fasting. Cynthia suggests that even if they are not planning to have children, these women's bodies are sensitive to nutrient depletion. - Women under 35 who are not metabolically healthy, especially those with conditions like PCOS, may benefit from intermittent fasting. - Perimenopausal women (35 to 50) experience hormonal fluctuations, making stress management and quality sleep crucial. Cynthia advises against adding intermittent fasting if stress and sleep are not well-managed. [40:30] Health Conditions, Medication Stability, and Individual Well-being - Cynthia emphasizes that the effectiveness and safety of intermittent fasting depend on the individual's context. She highlights that one's health condition, including factors like Hashimoto's, medication stability, energy levels, and overall well-being, should be considered before incorporating fasting. - Cynthia advises caution for individuals who are newly diagnosed with hypothyroidism and are experiencing symptoms such as low energy, hair loss, constipation, and dry skin. She suggests that fasting should not be added to the treatment regimen during this stage. - Stability on medication and overall well-being are prerequisites for considering intermittent fasting. - There is no one-size-fits-all recommendation, and what may work for one person might not be suitable for another. [44:30] Navigating Heart Rate Variability: Age, Travel, and Autonomic Balance - Cynthia acknowledges that heart rate variability (HRV) varies with age, and she doesn't expect her HRV to match that of someone younger. - She emphasizes the individual nature of HRV and the understanding that age plays a role in its fluctuations. - Cynthia shares her experience of how travel can affect HRV. She mentions a specific instance in Denver where her HRV dropped, highlighting that environmental factors, such as changes in location, can influence HRV readings. - Cynthia sees HRV as a valuable tool for assessing the balance in the autonomic nervous system. She explains how HRV provides an objective measure of the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) sides of the autonomic nervous system. [47:20] Cynthia Unveils the Physiological Depths of Intermittent Fasting - Cynthia argues that the benefits of intermittent fasting stem more from eating less often than simply eating fewer calories. - She believes there are physiological changes beyond caloric restriction, including alterations in hormonal regulation and autophagy. - Cynthia challenges the notion that intermittent fasting is solely about calories in, calories out. - She highlights the importance of understanding that intermittent fasting involves more than just caloric restriction, emphasizing hormonal regulation and the process of autophagy. AND MUCH MORE! Resources from this episode: ● Website: https://cynthiathurlow.com ● Facebook Group: https://www.facebook.com/groups/1004505663061383/ ● Intermittent Fasting Transformation: https://cynthiathurlow.com/book-intermittent-fasting-transformation/ ● Follow Cynthia ● YouTube: https://www.youtube.com/cynthiathurlow ● X: https://twitter.com/_CynthiaThurlow ● Instagram: https://www.instagram.com/cynthia_thurlow_/ ● Facebook: https://www.facebook.com/CHTWellness/ ● Podcast: https://cynthiathurlow.com/podcast/ 🥑 Get your Keto Recipe of the Week here: http://www.ketokamprecipes.com / / E P I S O D E S P ON S O R S Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order. Beam Minerals: BEAM Minerals products are the perfect support for the keto/carnivore/fasting way of living as they won’t break your fast, PLUS they taste just like water and will help you keep carb cravings at bay as you move into a fat-adapted state. Give BEAM Minerals a try today for an enhanced keto experience. Head to http://www.beamminerals.com and use the coupon code AZADI for a sweet discount! Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so ▸clubhouse | @thebenazadi Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. 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