The Ultimate Human with Gary Brecka

207. Cynthia Thurlow: On Women’s Health, Intermittent Fasting, Protein Intake & Hormone Therapy

14 snips
Oct 7, 2025
Guest
Cynthia Thurlow
In this conversation, Cynthia Thurlow, a nurse practitioner and women’s health expert, discusses the importance of tailored nutrition for women, especially during midlife. She highlights how creatine monohydrate can enhance women's health and the critical protein intake needed to maintain muscle. Cynthia shares insights on the risks of intermittent fasting and the necessity of understanding one’s unique health needs. They also explore hormone replacement therapy, emphasizing informed decision-making, while previewing her upcoming book on menopause and gut health.
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INSIGHT

Menstrual Cycle As A Vital Sign

  • A woman's menstrual cycle is a vital sign as important as blood pressure or temperature.
  • Loss of cycle (when not pregnant) signals excessive stress and requires immediate attention.
ADVICE

Match Fasting To Life Stage And Stress

  • Tailor fasting to life stage and stress: don't add fasting when sleep or stress are poor.
  • Aim for modest digestive rest (12–13 hours) before trying extended fasting protocols.
ADVICE

Prioritize Daily Protein Intake

  • Ensure you can consume ~100 g protein daily before compressing your feeding window.
  • If you can't reach that, widen your eating window or add protein-focused meals.
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