Today, I am blessed to have here with me Cynthia Thurlow. Cynthia Thurlow is a nurse practitioner, nutrition, and intermittent fasting expert, and two-time TEDx speaker. She is deeply committed to assisting women in achieving well-being via the healing power of nutrition and fasting. Cynthia believes that you may feel better tomorrow than you do now and wants to empower you to do so!

Cynthia spent nearly 20 years in clinical medicine, working in both the emergency room and cardiology. Cynthia began to think more about the root causes of chronic health concerns, despite her appreciation for mainstream medicine's ability to treat disease and save lives. She quickly saw the importance of the connection between food and her patients' health. Cynthia pursued additional nutrition and functional testing training to help others achieve maximum health.

This episode takes a deep dive into protein, mTor vs autophagy, biochemical individuality and more.

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

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[14:00] What's the Importance of Protein to Aging and Metabolic Health?

● Protein is a critical macronutrient, especially as we age, as it helps stimulate muscle protein synthesis and maintain lean muscle tissue.

● Contrary to previous beliefs, older individuals need more protein to combat muscle loss and support insulin sensitivity.

● The minimum recommended protein intake per meal is 30 grams for most people, with some individuals requiring more based on their needs.

● Properly understanding portion sizes and macronutrient combinations is essential for optimizing protein intake.

● Inadequate protein consumption may contribute to the metabolic health crisis, emphasizing the importance of including enough protein in one's diet as they age.

[18:06] Change Your Perspective and Support Your Overall Health!

● Cancer is a multifactorial disease influenced by various factors, including diet, lifestyle, environmental exposures, and even emotional health.

● Fixating on a single aspect, such as excess protein intake and mTOR activation, oversimplifies the complex nature of cancer development.

● Chronic and habitual one-meal-a-day (OMAD) fasting can lead to metabolic distress, muscle loss, and hinder metabolic health.

● Individuals must shift away from restrictive dieting and nourish their bodies with adequate nutrition to support overall health.

● Society's disordered relationship with food, body image, and weight contributes to unhealthy dietary and lifestyle practices and the rise of unhealthy diet culture.

[29:35] Here's What You Need To Know About Animal and Plant-Based Protein

● The amino acid composition of animal-based protein is superior to that of plant-based protein.

● When choosing plant-based protein, it's essential to be cautious about consuming excessive carbohydrates to meet protein intake goals.

● Metabolic health and insulin sensitivity are significant in determining the ability to handle plant-based protein, particularly for those in perimenopause and menopause.

● The Protein Leverage Hypothesis highlights the importance of adequate protein intake for satiety and blood sugar regulation.

● Starting the day with a higher protein meal can lead to greater satiety and reduced cravings throughout the day, promoting healthier eating habits.

[35:25] How Do You Get More Protein while Intermittent Fasting? Check this out!

● Adjust your fasting and feeding windows to make it more manageable to consume an adequate amount of protein.

● Slowly increase protein intake to reach your target, especially if you are metabolically healthy.

● Use tracking apps like Chronometer to get a clear picture of your daily protein intake.

● Consider incorporating a high-quality protein shake or amino acids if you struggle to meet your protein goals through whole foods.

● Bio-individuality plays a significant role in choosing protein sources and added ingredients, so find what works best for your digestion and preferences.

[46:14] Fasting for Menopausal Women and Its Benefits and Considerations

● Focus on managing stress and improving sleep before diving into fasting for postmenopausal women.

● Fasting should be considered one of many strategies and should not be added without addressing foundational issues like sleep and stress.

● Individualize fasting strategies for postmenopausal women and use them as a beneficial stressor rather than overloading the body.

● Hormone replacement therapy (HRT) is a valid option for menopausal women but should be approached with informed decision-making and working with healthcare providers.

● Understand the hormonal changes in the body during menopause and their influence on fasting and health, including estrogen, progesterone, and testosterone.

[56:08] Strategic Application of Stressors: Hormesis and Fasting

● Utilize hormetic stressors like fasting, exercise, and cold exposure to promote resilience and strength.

● Be strategic with stressors by understanding genetic susceptibility and personal tolerances.

● For some, long fasting, categorized as more than 24 hours, may not be suitable, especially for lean middle-aged individuals, due to concerns about muscle loss.

● Consider gender-specific and age-specific factors when determining the best fasting regimens.

● Monitor health markers, including muscle mass and immune system function, to make informed decisions about fasting strategies.

[1:02:00] Achieving Autophagy and Hormetic Stress

● While eating breakfast can be challenging for some, the goal is to consume most of your daily calories earlier, optimizing cortisol levels and insulin sensitivity.

● The timing of meals affects the body's balance of hormones like ghrelin and leptin.

● Blue light exposure, especially at night, can disrupt hormonal rhythms and affect hunger hormones.

● Scientific studies may vary in their findings regarding hormone levels, but real-world results and individual experiences should guide your eating schedule.

● Monitoring your feelings, energy levels, weight loss, mood, and sleep quality is crucial in determining the right breakfast timing.

[1:09:00] What effects on your health do environmental toxins have? Reduce Your Risk!

● HRV (Heart Rate Variability) varies significantly from person to person due to genetic and individual factors, making it crucial to establish a personal baseline and progress over time.

● Comparing your HRV to others can lead to frustration and unrealistic expectations, as it's heavily influenced by age, genetics, and other factors.

● Environmental factors, such as mold exposure and EMF radiation, can profoundly affect health, leading to symptoms like poor sleep, weight gain, and inflammation.

● Sensitivity to environmental stressors differs among individuals, making some more like "canaries in the coal mine" who react strongly to these exposures.

● Identifying and addressing environmental contributors to health issues is vital to a holistic approach to well-being.

AND MUCH MORE!

Resources from this episode:

● Website: https://cynthiathurlow.com/

● Intermittent Fasting Transformation: https://cynthiathurlow.com/book/

● Follow Cynthia

○ Facebook: https://www.facebook.com/CHTWellness/

○ YouTube: https://www.youtube.com/cynthiathurlow

○ TikTok: https://www.tiktok.com/@cynthia_thurlow_

○ Instagram: https://www.instagram.com/cynthia_thurlow_/

● 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

/ / 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.

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.

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