Are You Making These Weight Loss Mistakes After 40? Expert Ranks the Best and Worst Trends and Shares Top Tips for Optimal Body Composition
May 14, 2025
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Cynthia Thurlow, a nurse practitioner and author, specializes in women’s health and intermittent fasting. In this conversation, she breaks down the most effective weight loss strategies for those over 40. They discuss the pitfalls of trends like one-meal-a-day diets and emphasize the importance of mindset and informed macronutrient tracking. Cynthia also debunks myths around detoxing and stresses the role of gut health and holistic approaches to nutrition, urging listeners to prioritize balanced habits over quick fixes.
Intermittent fasting offers benefits for weight loss but must be individualized according to metabolic health and lifestyle factors.
Understanding macronutrient tracking helps improve dietary awareness and ensures adequate protein intake for muscle maintenance.
The One Meal a Day (OMAD) trend may hinder long-term health by risking muscle loss and metabolic issues, particularly in women.
A positive mindset and supportive systems are essential for successful health journeys, promoting better choices and resilience against challenges.
Deep dives
The Role of Intermittent Fasting
Intermittent fasting can be beneficial for weight loss and body composition, particularly as it helps the body utilize stored fat for energy. However, its effectiveness is highly individualized, influenced by factors such as metabolic health, lifestyle, and stress levels. For those over 40, a gentler approach, like a 12-hour fasting window, may be more appropriate, especially for active women who experience fatigue and weight loss resistance. Ultimately, while fasting holds merits, it should be tailored to the individual's circumstances and should not be viewed as a one-size-fits-all solution.
Tracking Macros for Effective Weight Management
Tracking macronutrients can provide valuable insights into dietary habits and help individuals meet protein goals necessary for muscle maintenance and overall health. It allows for greater transparency regarding food intake, identifying possible areas for reduction or modification, such as excess discretionary foods and processed carbs. This short-term approach can facilitate awareness without the burden of lifelong tracking. The focus should be on ensuring adequate protein intake, particularly around exercise and menstruation for women, to optimize health outcomes.
The Risks of One Meal a Day (OMAD)
The One Meal a Day (OMAD) approach may have some benefits for temporary weight control, but it poses significant risks, especially for women by exacerbating muscle loss and metabolic issues. Prolonged limited protein intake can lead to sarcopenia, where muscle mass declines, significantly impacting health as one ages. While a short fasting period could be helpful for some, making OMAD a long-term strategy is generally not advisable. Ultimately, individuals must be cautious about the potential negative repercussions of such a restrictive eating pattern.
Understanding the Impact of Parasites on Weight Loss
Concerns about parasites leading to weight loss resistance are often misplaced, as parasites typically represent a symptom of underlying issues within the gut microbiome rather than the primary cause. A healthy gut microbiome is integral to weight management, and any exacerbation of symptoms likely results from a combination of dietary choices, lifestyle factors, and overall health. Effective management of gut health can often mitigate concerns around opportunistic infections and improve metabolic function. Thus, it is crucial to focus on fostering a robust gut microbiome alongside other health improvements.
Thyroid Health and Its Relation to Weight Management
Thyroid function plays a significant role in weight management, particularly for women experiencing hormonal shifts during perimenopause and menopause. Many women may suffer from undiagnosed hypothyroidism, leading to issues such as fatigue, weight gain, and cognitive challenges. Comprehensive thyroid testing should go beyond standard assessments to include additional markers for a holistic view of thyroid health. Properly managing thyroid function through appropriate interventions, like hormone replacement therapy, can help improve overall well-being and support weight loss efforts.
The Role of Fiber in Diet and Gut Health
Fiber is essential for maintaining a healthy gut microbiome and could help manage weight by promoting satiety. However, individual tolerance to fiber varies, and some may experience discomfort with high-fiber diets. To reap the benefits of fiber, people should gradually introduce it into their diets and consider diverse sources, including low FODMAP options for those sensitive to certain fibers. Ultimately, ensuring adequate fiber intake is important for overall health and can positively influence weight management efforts.
The Benefits of Creatine for Overall Health
Creatine monohydrate is a well-researched supplement that supports muscle health, brain function, and improves energy levels, particularly in aging populations. This foundational supplement can provide substantial benefits for both strength and cognitive function, making it particularly valuable for individuals over 40. When dosed appropriately, creatine has shown positive effects without the side effects that are often associated with lower-quality products. As a versatile option, it works well with other supplements to enhance health and performance.
The Importance of Mindset in Health Journeys
Mindset plays a crucial role in one's health journey, influencing decisions and overall motivation. Cultivating a positive mindset and embracing personal growth can drive individuals to make healthier choices and seek support systems. Key practices include reading self-help material, engaging in therapy, and surrounding oneself with supportive, encouraging individuals. By fostering a mindset of curiosity and resilience, individuals can navigate challenges more effectively, ultimately leading to improved health outcomes.
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)
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