How Intermittent Fasting Works for Women! – Cynthia Thurlow, NP
Dec 7, 2023
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Cynthia Thurlow, a Johns Hopkins-trained nurse practitioner and functional nutritionist, shares her expertise on intermittent fasting specifically for women. She discusses how hormonal changes throughout the menstrual cycle impact fasting strategies, emphasizing personalized approaches for different life stages, including menopause. Cynthia debunks diet dogma and stresses the importance of lifestyle factors like sleep and stress management. She highlights tailored fasting techniques and explores how epigenetic factors influence reproductive health and nutrition.
Intermittent fasting should be tailored to women's menstrual cycle and hormonal fluctuations.
Hormonal changes during perimenopause and menopause can impact the fasting approach for women.
Avoiding inflammatory foods and practicing portion control are crucial for successful intermittent fasting.
Deep dives
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Intermittent Fasting: Science-Based Benefits for Women
Intermittent fasting can have numerous benefits for women. Cynthia Thurlow, a nurse practitioner and functional nutritionist, explains that women should consider their menstrual cycle and hormone fluctuations when fasting. During the follicular phase (first two weeks), women have more flexibility for longer fasts, intense exercise, and carbohydrate consumption. In the luteal phase, they should take it easier, fasting no longer than 12-13 hours. Menopausal women generally have more fasting flexibility. Thurlow emphasizes the importance of understanding and respecting women's unique physiology when incorporating intermittent fasting into their lifestyle.
Intermittent fasting and its impact on hormones
Intermittent fasting can have different effects on hormones depending on various factors such as age, sex, and individual health conditions. For women, the hormonal changes during perimenopause and menopause can influence the fasting approach. It is important for women to consider their unique circumstances and adjust their fasting regimen accordingly. Factors like sleep quality, energy level, and menstrual cycle phase can help determine the optimal fasting window. Additionally, birth control pills can disrupt hormonal balance and affect fasting results. Overall, personalized self-care, stress management, and a healthy lifestyle play a key role in successful intermittent fasting for women.
The role of diet and lifestyle in intermittent fasting
In conjunction with intermittent fasting, it is important to maintain a healthy and balanced diet. Avoiding inflammatory foods such as gluten, dairy, soy, processed sugars, and alcohol can enhance the benefits of fasting. Oxalates, found in foods like spinach and almonds, can have detrimental effects on the body, and it is crucial to be mindful of their consumption. Women need to be aware of portion control and moderation, as excessive intake of nuts or cheese can hinder fasting results. Additionally, focusing on lifestyle factors like sleep, stress management, and sticking to nutritious meals can optimize the success of intermittent fasting.
Cynthia Thurlow joins the show to talk about how intermittent fasting can help women change their body, metabolic system and brain function. She has tips for women at all stages: from active menstrual cycles to perimenopause to menopause.
Cynthia is a Johns Hopkins-trained nurse practitioner and functional nutritionist founded and serves as CEO of Everyday Wellness Project. She holds a Master of Science degree in Nursing and Functional Nutrition certifications with advanced trainings in Endocrinology and Gastroenterology. Her career in healthcare includes nearly 20 years of emergency medicine and cardiology experience. She brings a broad perspective when working with women to improve the state of their health.
“I really start from a foundational level talking to women about fasting,” Cynthia says. “It's really honoring our own unique physiology. It's leaning into that menstrual cycle. It's leaning into the lifestyle piece that so much of us forget to talk about with our patients, our sleep quality, stress management, anti-inflammatory nutrition, our exercise quality, our connection with nature, all of which are critically important.”
She also addresses diet dogma that frustratingly persists, even with established and emerging science about the benefits of intermittent fasting.
“[Intermittent fasting] restores our intrinsic rhythms, burns fat, regenerates our health right down to the cellular level, and stabilizes our hormones,” Cynthia says in her book. “In turn, we are less likely to develop obesity, diabetes, vascular diseases, and autoimmune disorders.”
At the end of this conversation, you’ll have the tools to decide if intermittent fasting is the right choice for the state of your own health.
