Intermittent Fasting for Women with Cynthia Thurlow, a Nurse Practitioner, CEO and Founder of the Everyday Wellness
Intermittent fasting has gained immense popularity in recent years, and for good reason. It's a powerful tool for helping individuals achieve their health and fitness goals while improving overall well-being. However, women have unique considerations when it comes to intermittent fasting. In this comprehensive article, we'll explore intermittent fasting for women, guided by the expertise of Cynthia Thurlow, a Nurse Practitioner, CEO, and Founder of the Everyday Wellness Project.
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Cynthia Thurlow's Background and Expertise:
Cynthia Thurlow's journey into the realm of health and wellness has been multifaceted. With over 20 years of experience as a Nurse Practitioner, she initially worked in ER medicine and cardiology, dealing with medically complex patients. However, her perspective shifted when her son was diagnosed with life-threatening food allergies, prompting her to explore the processed food industry and nutrition more deeply.
"When I had my oldest son, which is hard to believe he'll be 17 in August, when he was four months old, he had horrible eczema, and he was being exclusively breastfed. I kept asking the pediatrician, 'Is it something I'm eating?' It made sense to me like maybe it's something I'm eating that's irritating his skin. I was like, 'No, no, he's fine.' He sent me home with some steroids. After it was many, many months of this, I finally said, 'I want to see the allergist,' because I want to make sure I'm not giving him something that's making his eczema worse. I was as surprised as the next person to find that my son had life-threatening food allergies. I was sent home with the instructions of pray and carry an EpiPen." - Cynthia Thurlow.
This experience led Cynthia down a path of functional nutrition and holistic wellness. She eventually founded the Everyday Wellness Project, becoming an international speaker and sharing her knowledge through her successful educational podcast and her newly released book, "Intermittent Fasting Transformation."
What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that involves cycling between periods of eating and fasting. It's not about restricting calories or starving yourself but strategically timing your meals within a specific time window. Cynthia Thurlow explains it succinctly:
"The easiest way to explain intermittent fasting is you're eating less often. That's really as simplistic as it is. You're not starving yourself. It's a very important distinction." - Cynthia Thurlow.
There are various approaches to intermittent fasting, such as the 16/8 method (fasting for 16 hours and consuming all food within an 8-hour window), the 5:2 diet (eating normally for five days and restricting calories for two non-consecutive days), and more extended fasts like 24-hour or multi-day fasts. The key is to find an approach that aligns with your lifestyle and goals.
Who is Not Suitable for Intermittent Fasting?
While intermittent fasting can be incredibly beneficial for many individuals, Cynthia Thurlow cautions that it may not be suitable for everyone. Those with a history of disordered eating, such as binge eating, anorexia, or bulimia, should avoid intermittent fasting unless working closely with a qualified eating disorder specialist.
"First and foremost, if you have a disordered relationship with food so binge eating, anorexia, bulimia, unless, here's my caveat, because I have angry DMs that come after me about this, unless you are working with a fully qualified eating disorder specialists and they have decided with you that you are in a position to be able to participate with intermittent fasting and not trigger your eating disorder. I think that as a rule that's those individuals should really avoid fasting." - Cynthia Thurlow.
Additionally, individuals who have recently been hospitalized, are underweight or have significant chronic health issues may want to avoid intermittent fasting, as it could potentially add unnecessary stress to the body. Pregnant or breastfeeding women should also exercise caution, as restricting food intake during these crucial times could adversely impact the growing or nursing child.
Why Should You Do Intermittent Fasting?
The benefits of intermittent fasting are numerous, and they extend far beyond just weight loss or changes in body composition. Cynthia Thurlow highlights some of the most compelling reasons why women should consider intermittent fasting:
1. Autophagy: Intermittent fasting triggers a process called autophagy, which is the body's natural waste and recycling system. During autophagy, the body breaks down and recycles damaged cells, misfolded proteins, and other unwanted materials. This process is crucial for cellular renewal and overall health.
"We know that we tap into this process called autophagy. It's this waste and recycling process of the body so we get rid of disease, mitochondria, and organelles, and proteins that are misfolded. Where our body is able to literally take out the trash." - Cynthia Thurlow.
2. Improved Biophysical Markers: Intermittent fasting has been shown to improve various biophysical markers associated with metabolic health, such as blood pressure, fasting insulin, fasting glucose, triglycerides, HDL cholesterol, and uric acid levels.
"I think about the improvements in biophysical markers. It could be blood pressure. It can be fasting insulin, fasting glucose, triglycerides, HGL, uric acid, all these biophysical markers that are so instrumental in metabolic health that we've seen significant improvements." - Cynthia Thurlow.
3. Mental Clarity: Intermittent fasting can enhance mental clarity and focus by lowering insulin levels and facilitating the breakdown of fatty acids. The ketone body beta-hydroxybutyrate, produced during fasting, is a preferred fuel source for the brain, contributing to improved cognitive function.
"You get tremendous mental clarity. I think about just the reduction in neuro de diseases, Parkinson's, Alzheimer's. A lot of women probably already know that we are largely protected from a lot of cognitive disorders until we go into menopause." - Cynthia Thurlow.
4. Reduced Inflammation and Oxidative Stress: Intermittent fasting has been linked to reduced inflammation and oxidative stress, which are underlying factors in numerous chronic diseases.
5. Improved Hormonal Balance: For many women, intermittent fasting can help alleviate hot flashes and other menopausal symptoms by improving blood sugar regulation and hormonal balance.
"For a lot of women, they have hot flashes that get a whole lot better. Ladies, you can get hot flashes and perimenopause, and menopause. It's not like they're just for menopausal women, largely because of the byproduct of improvement in blood sugar regulation." - Cynthia Thurlow.
Fasting versus Starvation:
It's crucial to differentiate between intermittent fasting and starvation, as the two are often conflated. Cynthia Thurlow clarifies the distinction:
"Fasting is choosing to eat within a specific time frame, starvation is choosing not to eat. That's a very, very important distinction. The other thing is when you're in a non-fed state, your body's up regulating all these compensatory mechanisms. I remind people that the autophagy piece, growth hormone, all these things that happen, norepinephrine, all these neurochemicals in the body that are designed to-- once you've been fat and once, you're metabolically flexible, designed to ensure that you're not hungry all the time." - Cynthia Thurlow.
During intermittent fasting, the body enters a state of metabolic flexibility, where it can efficiently utilize stored energy sources like fat and ketones. This contrasts with starvation, where the body starts breaking down muscle tissue for fuel, leading to many negative consequences.
Adjusting Fasting During the Menstrual Cycle:
For women who are still cycling, adjusting intermittent fasting practices according to the different phases of their menstrual cycle is essential. Cynthia Thurlow provides valuable insights on how to approach fasting during each phase:
Follicular Phase (First two weeks of the cycle):
"In the follicular phase when estradiol is pre-dominating, I'm oversimplifying, and I'm sure your guests get the day-by-day breakdown of how things go, but in a traditional 28-day cycle, I like women to push the fasting lever in the first two weeks when estrogen is predominant." - Cynthia Thurlow.
During the follicular phase, when estrogen levels are higher, women can typically handle more extended fasting windows without experiencing significant discomfort or hormonal disruptions.
Ovulation:
"Ovulation, you can continue with what you're doing..." - Cynthia Thurlow.
Around the time of ovulation, women can maintain their regular intermittent fasting routine without making significant adjustments.
Luteal Phase (Last two weeks of the cycle):
"...but as you head into that luteal phase and progesterone is predominating, and especially the last five to seven days, I really recommend that women adjust their fasting so that they're maybe doing 12 or 13 hours, which I think more is more digestive rest. It's also a time you can integrate about 100, 150 calories worth of extra carbohydrate, but not the crappy kind. Not the cookies, and pastries, and things like that but maybe you're having half of--" - Cynthia Thurlow.
During the luteal phase, when progesterone levels rise, women should shorten their fasting windows to around 12-13 hours and consider incorporating an additional 100-150 calories of healthy carbohydrates, such as fruits or starchy vegetables. This adjustment helps accommodate the body's changing hormonal landscape and can alleviate potential discomforts associated with this cycle phase.
Perimenopause and Menopause:
"Menopausal women have a lot more flexibility. I think that's an important distinction to make. I don't ever consider women to be mini men by any estimation, but menopausal women and men have a bit less hormonal flux day-to-day, week-to-week. They get a little bit more flexibility in how they can fast." - Cynthia Thurlow.
During perimenopause and menopause, when hormonal fluctuations become less pronounced, women generally have more flexibility in their intermittent fasting practices. They can experiment with longer fasting windows and adjust their routines based on how their bodies respond.
What Breaks a Fast?
One of the common questions surrounding intermittent fasting is what constitutes breaking a fast. Cynthia Thurlow provides insights into various scenarios and substances:
Coffee and Tea:
"I think as a rule, no. However, there are people that coffee, whether it's the mold, the mycotoxins, or it just stresses your adrenals. There are people that can get an insulin response. I think this is highly bio-individual." - Cynthia Thurlow.
While black coffee and unsweetened tea are generally acceptable during a fast, some individuals may experience an insulin response or adrenal stress from consuming these beverages. It's essential to monitor your body's reaction and adjust accordingly.
Creamers and Sweeteners:
"If it's caloric, then you are-- Especially something that when I see people, the instances of 50 or 100 calories, it's a food item they have to chew and swallow. To me, if you're having bitter tea or coffee, which is a negligible, if at all, amount of calories is very different than chewing something, which is going to stimulate the cephalic phase insulin response and for sure, you're going to break fast..." - Cynthia Thurlow.
Adding caloric creamers, sweeteners, or any food item that requires chewing and swallowing is likely to break a fast, as it triggers an insulin response and signals the body to begin digesting and metabolizing nutrients.
MCT Oil:
"Well, we know MCT oil is processed differently in the body. The research I have read has said one teaspoon will not break a fast." - Cynthia Thurlow.
While opinions vary, some research suggests that a small amount (around one teaspoon) of MCT oil may not break a fast, as the body processes it differently. However, it's essential to consider your goals and individual response when incorporating MCT oil during a fast.
Electrolytes:
"If they're unsweetened, they should not." - Cynthia Thurlow.
Unsweetened electrolyte supplements or drinks are generally considered acceptable during a fast, as they do not contain calories or trigger an insulin response.
It's crucial to remember that individual responses may vary, and it's always advisable to listen to your body and adjust your practices accordingly.
Intermittent Fasting Transformation: Cynthia Thurlow's New Book
Cynthia Thurlow's highly anticipated book, "Intermittent Fasting Transformation," is a comprehensive guide designed to help women navigate the world of intermittent fasting with confidence and success. The book covers a wide range of topics, including:
- Cynthia's journey and story
- An in-depth exploration of hormones and their impact on intermittent fasting for women
- The physiology and benefits of intermittent fasting
- A 45-day program that honors women's unique physiology
- Strategies for restructuring macronutrient ratios and preparing for successful fasting
- Mindset and lifestyle adjustments for optimal results
- Challenges and best practices for different types of fasting
- Over 50 delicious and easy-to-prepare recipes
"The book is really written to be accessible, although the feedback I've been getting already from physicians like yourself and others, is that it's a book that they can just hand to their patients and it's very easy to understand." - Cynthia Thurlow.
Cynthia Thurlow's book aims to empower women with the knowledge and tools to embrace intermittent fasting as a transformative technique for improving overall health, hormonal balance, and longevity.
Cynthia Thurlow's Key Takeaways:
In closing, Cynthia Thurlow emphasizes two crucial elements for successful intermittent fasting:
1. Quality Sleep:
"Number one, you have to get high-quality sleep. It's not a sexy topic, but seven, eight hours high-quality sleep, I don't care if you have an Oura ring, or Whoop, or whatever but you have to really prioritize sleep because sleep is profoundly restorative." - Cynthia Thurlow.
Adequate, high-quality sleep is foundational for optimal health and maximizing the benefits of intermittent fasting. Cynthia recommends prioritizing sleep hygiene practices, such as limiting blue light exposure, practicing relaxation techniques, and creating a conducive sleep environment.
2. Electrolyte Replenishment:
"Number two, I would say is probably the need for electrolytes. I have many people who think I'm kidding when I tell them that they need electrolytes, but most of us need electrolytes, period, that you add in fasting, and especially if you're eating lower carbohydrate, and you're urinating out most of your sodium and your salt, this can mitigate a lot of very unpleasant side effects if you're new to fasting." - Cynthia Thurlow.
Proper electrolyte replenishment is essential during intermittent fasting, especially when following a lower-carbohydrate approach. Cynthia suggests incorporating high-quality sea salt and considering electrolyte supplements to mitigate potential side effects and support overall hydration and mineral balance.
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Conclusion:
Intermittent fasting is a powerful tool for women that can yield numerous benefits, from improved metabolic health and hormonal balance to increased mental clarity and longevity. However, it's crucial to approach intermittent fasting with a comprehensive understanding of women's unique physiology and hormonal fluctuations throughout the different stages of life.
Cynthia Thurlow's expertise and insights, coupled with her newly released book, "Intermittent Fasting Transformation," provide a wealth of knowledge and practical guidance for women seeking to embrace intermittent fasting as a transformative journey toward optimal health and well-being.
Women can prioritize quality sleep, replenishing electrolytes, and tailoring intermittent fasting practices to align with their menstrual cycles and life stages. They can harness the power of this ancient practice while honoring their bodies' innate wisdom.
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