This episode is brought to you by Momentous, Our Place, and Maui Nui.

When it comes to intermittent fasting and sustainable weight loss, the advice out there can be overwhelming and often conflicting. Today’s guest joins the podcast to cut through the noise and tier-rank the most effective lifestyle strategies for long-term success, spotlighting what truly moves the needle—and what’s better left behind.

Today on The Dhru Purohit Show, Dhru sits down with Cynthia Thurlow to unpack what we need to prioritize—and just as importantly, what to let go of—for sustainable weight loss and long-term weight management. Together, they tier-rank the most impactful lifestyle habits and debunk common myths around overexercising, one-meal-a-day diets, and detox trends. Cynthia also challenges outdated narratives targeted at men and women over 40, offering a science-backed approach to behavior change. Plus, she dives into the most destructive mindsets that often lead to self-sabotage.

Cynthia Thurlow is a nurse practitioner, author, and host of the Everyday Wellness podcast. With over 25 years in health and wellness, she’s a leading expert in intermittent fasting and women’s health during perimenopause and menopause. Her TEDx talk on intermittent fasting has over 15 million views. Cynthia’s mission is to empower women to thrive through midlife and beyond.

In this episode, Dhru and Cynthia dive into:

Role and benefits of intermittent fasting in weight loss (00:24)
Long-term goals for fasting (4:08)
Counting and tracking macros (5:36)
The downsides of the one-meal-a-day (OMAD) trend (11:15)
The connection between body parasites and weight loss (20:24)
Gut health tests and their impact on weight loss (25:22)
“Thyroid-pause” and its effect on weight (33:26)
The role of fiber in our diet and its impact on the microbiome (41:16)
Detoxing for weight loss—does it help? (43:05)
The difference between intense daily cardio and strength training (51:10)
Daily alcohol consumption and its effect on weight loss (1:00:25)
Regular and diet soda consumption—how they affect the body (1:03:45)
The role of mindset in a successful weight loss journey (1:09:28)
Recommendations for developing a stronger mindset (1:12:48)
Destructive beliefs that sabotage wellness goals (1:15:16)
Why a daily dose of creatine matters (1:17:32)
The role of protein powders and shakes in your diet (1:21:49)
Seed oils and how to reduce ultra-processed food intake (1:25:05)
Thoughts on GLP-1 medications (1:35:25)
Hormone replacement therapy (1:47:44)
Cynthia’s practical steps for sustainable weight loss and building strength (1:55:01)

Also mentioned in this episode:

For more on Cynthia, follow her on Facebook, Instagram, X/Twitter, YouTube, TikTok, LinkedIn, and her Website.

This episode is brought to you by Momentous, Our Place, and Maui Nui.

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03: How My Friend Lost 140 Pounds