Today, I am blessed to have here with me Cynthia Thurlow. She is a nurse practitioner, CEO and founder of the Everyday Wellness Project, and international speaker, with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique).

With over 20 years’ experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.

She was listed in Yahoo Finance as one of the, “21 Founders Changing the Way We do Business.” Cynthia hosts the Everyday Wellness podcast, considered one of "21 Podcasts To Expand Your Mind in 2021” by Business Insider. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness, so they feel empowered to live their most optimal lives.

In this episode, Cynthia talks about the 45-day program she developed to help women lose stubborn weight and improve their hormonal health. We talk about some of the health myths circulating for decades. For instance, Cynthia reveals why breakfast is NOT the most important meal of the deal. Plus, Cynthia explains why you should not be snacking all day, every day. Tune in as we talk about the importance of oxytocin, how women should fast depending on their cycle, and how critical sleep is for overall health.

Order Keto Flex: http://www.ketoflexbook.com

Free Keto Webinar: www.ketosismasterclass.com

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Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.

[01:30] About The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging

Pre-order Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging: https://www.amazon.com/gp/product/0593419316?/benazadi-20
Cynthia found that 60 days was a little too long, and 30 days was not enough. So 45 seemed to be the perfect way to get people to become fat-adapted.
This book is a labor of love because Cynthia wants women to have a blueprint for success.
Sadly, at least 88.2% of the population is metabolically inflexible.
Now is the time to get healthier.

[04:10] Health Advice That Isn’t True: Breakfast Is The Most Important Meal of The Day

Breakfast is NOT the most important meal of the day.
Sadly, breakfast has turned into a dessert; it’s one of the worst ways to start the day.
Instead, fast in the morning and allow your body to burn off stored energy.
If you want to eat breakfast, start with eggs!
Cynthia is a big fan of eggs, bacon, and avocado.
Also, you can eat leftovers from the night before.

[08:15] Calories In, Calories Out – Does That Really Matter When It Comes To Health?

Calories are a measure of energy.
You should be more concerned about the choices of macronutrients that you consume.
Stop counting calories; start counting your carbohydrates.
Start being conscientious about your protein intake and being conscientious about the quality of fats you're consuming.
Worrying about calories has done us a tremendous disservice.

[11:05] Why It’s A Bad Idea To Snack Throughout The Day

Many people still think that you need to eat for meal frequency to stoke your metabolism and keep your blood sugar stable.
However, we are better off not evoking an insulin response throughout the day.
When we're frequently eating, we are not giving our digestive system time to break down food.
Meal frequency can be hugely problematic for people with imbalanced hormones.
Our bodies are designed to eat less often. To really optimize our health, we need to follow along with that.

[14:15] The Differences Between Brown Fat and White Fat

White fat is the typical fat that you think about. There's not a lot of activity; there's a lot of inflammation, cytokines, etc.
Brown fat is fat that has mitochondria. There’s a lot more energetic capacity.
When you're fasting, you can actually turn white fat into this more metabolically active mitochondrial-rich tissue.
We want our fat to be as metabolically active as possible in a positive direction.

[16:30] The Freedom That Fasting Can Create In Your Life

When you are fat-adapted, you won’t be focused on food.
Plus, there is a spiritual side of fasting.
Fasting is incorporated into all major religions.
On so many levels, there is a lot more to fasting than people think.
Fasting will give you a clean slate every day.

[23:30] What You Need To Know About Oxytocin

Oxytocin is really an underappreciated hormone.
Oxytocin is a bonding hormone; also, it's an intimacy hormone.
We want to have oxytocin throughout our day because oxytocin is an instant way to lower stress.
It’s a stress-relieving hormone that brings us joy!
So, hug your loved ones and even your dogs to get a boost of oxytocin.

[32:40] Fasting and Eating Schedules When You're In Certain Phases of The Menstrual Cycle

The follicular phase starts from the first day of your bleeding cycle, all the way up until ovulation.
During the follicular phase, estrogen predominates, so you have a lot of energy, and you feel really good.
This is when you can push your workouts and have a lot more insulin sensitivity. You have a lot more flexibility with your nutrition plan during this time, and you can do longer fasts.
After ovulation is predominantly the luteal phase where progesterone predominates.
Progesterone is a wonderful hormone, much like estrogen, but they need to be balanced with one another.
During this part of your cycle, you can do more restorative exercises like yoga.
You should not be doing extended fasts during the five to seven days preceding your menstrual cycle.

[36:30] Are You Sleeping Throughout The Night?

If you are not sleeping throughout the night, do not start fasting.
Remember, fasting is a stressor.
If you add on stressors at the wrong time, it can be detrimental to your health.
So, fix your sleep quality before starting a fasting schedule.
This advice applies to both men and women.

[49:40] What Postmenopausal Women Should Pay Attention To When It Comes To Their Health

Fasting for women at this stage can be particularly beneficial because they don't have to worry about a menstrual cycle.
Postmenopausal women and men are at a level playing field in the sense that there isn't as much hormonal fluctuation.
So, women can really capitalize on fasting during this stage of life.
Once you get your sleep dialed in, then you can get deliberate about a ketogenic diet.

AND MUCH MORE!

Resources from this episode:

Check out Cynthia Thurlow’s website: https://cynthiathurlow.com
Follow Cynthia Thurlow
- Instagram: https://www.instagram.com/cynthia_thurlow_/
- Facebook: https://www.facebook.com/CHTWellness/
- LinkedIn: https://www.linkedin.com/in/cynthia-thurlow-50395a9/
- YouTube: https://www.youtube.com/cynthiathurlow
Pre-order Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging: https://www.amazon.com/gp/product/0593419316?/benazadi-20
Listen to Cynthia Thurlow | Fasting Mistakes You Should Stop Making Today, Benefits of a Continuous Glucose Monitor & More KKP: 313: https://podcasts.apple.com/us/podcast/cynthia-thurlow-fasting-mistakes-you-should-stop-making/id1470779784?i=1000536283492&l=nb
Listen to Cynthia Thurlow, Breakfast Is The Dumbest Meal of The Day, We Are Designed For Fasting, Tips For Achieving Youthful Skin - KKP: 153: https://poddtoppen.se/podcast/1470779784/the-keto-kamp-podcast-with-ben-azadi/cynthia-thurlow-breakfast-is-the-dumbest-meal-of-the-day-we-are-designed-for-fasting-tips-for-achieving-youthful-skin-kkp-153
Listen to Cynthia Thurlow | Intermittent Fasting Tips to Help Your Body Heal KKP: 266: https://www.podchaser.com/podcasts/the-keto-kamp-podcast-with-ben-887420/episodes/cynthia-thurlow-intermittent-f-92295228
Join the Keto Kamp Academy: https://ketokampacademy.com/7-day-trial-a
Watch Keto Kamp on YouTube: https://www.youtube.com/channel/UCUh_MOM621MvpW_HLtfkLyQ

Order Keto Flex: http://www.ketoflexbook.com

Free Keto Webinar: www.ketosismasterclass.com

--------------------------------------------------------

/ / E P I S O D E S P ON S O R S

PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off.

Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order.

Upgraded Formulas Hair Mineral Deficiency Analysis & Supplements: http://www.upgradedformulas.com Use KETOKAMP15 at checkout for 15% off your order.

Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.

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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. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.

EP 32 - Leadership, Motivation, BJJ and more With Andy Stumpf