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

The Ultimate Human with Gary Brecka

Gary Brecka

Health & Fitness

4.8 • 2.5K Ratings

🗓️ 7 October 2025

⏱️ 74 minutes

🔗️ Recording | iTunes | RSS

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Summary

Join my FREE 3-Day Water Fast Challenge - October 15th. It's the exact protocol I use with pro athletes and Fortune 500 CEOs to flush inflammation and kickstart autophagy. Sign up here! http://bit.ly/4nTILPt The supplement aisle isn’t just reserved for bodybuilders anymore. Specific nutrients become non-negotiable for women navigating hormonal changes. Cynthia Thurlow shares why creatine monohydrate deserves a spot in every woman's routine for optimal health, the protein threshold required to stimulate muscle protein synthesis (hint: it’s more than what you’re eating), and why body composition matters infinitely more than the number on your scale. Join the Ultimate Human VIP community for Gary Brecka's proven wellness protocols!: https://bit.ly/4ai0Xwg Get Cynthia Thurlow’s book, “Intermittent Fasting Transformation“ here: https://bit.ly/46PrboI Pre-order Cynthia Thurlow’s book, “The Menopause Gut“ here: https://amzn.to/3WpMMz7 Listen to "Everyday Wellness: Midlife Hormones, Health, and Science for Women 35+" on all your favorite platforms! YouTube: https://bit.ly/4mQjcgY Spotify: https://bit.ly/3IRdptM Apple Podcasts: https://apple.co/4nZo5oU Connect with Cynthia Thurlow: Website: https://bit.ly/4nJWOHE YouTube: https://bit.ly/47blItA Instagram: https://bit.ly/3KDxMLt TikTok: https://bit.ly/4oay4bi Facebook: https://bit.ly/3IXptcO X.com: https://bit.ly/4nGN4xN LinkedIn: https://bit.ly/4pVMuNV Thank you to our partners H2TABS: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4hMNdgg BODYHEALTH: “ULTIMATE20” FOR 20% OFF: http://bit.ly/4e5IjsV BAJA GOLD: "ULTIMATE10" FOR 10% OFF: https://bit.ly/3WSBqUa EIGHT SLEEP: SAVE $350 ON THE POD 4 ULTRA WITH CODE “GARY”: https://bit.ly/3WkLd6E COLD LIFE: THE ULTIMATE HUMAN PLUNGE: https://bit.ly/4eULUKp WHOOP: JOIN AND GET 1 FREE MONTH!: https://bit.ly/3VQ0nzW MASA CHIPS: 20% OFF FIRST ORDER: https://bit.ly/40LVY4y VANDY: “ULTIMATE20” FOR 20% OFF: https://bit.ly/49Qr7WE AION: “ULTIMATE10” FOR 10% OFF: https://bit.ly/4h6KHAD A-GAME: “ULTIMATE15” FOR 15% OFF: http://bit.ly/4kek1ij PEPTUAL: “TUH10” FOR 10% OFF: https://bit.ly/4mKxgcn CARAWAY: “ULTIMATE” FOR 10% OFF: https://bit.ly/3Q1VmkC HEALF: 10% OFF YOUR ORDER: https://bit.ly/41HJg6S BIOPTIMIZERS: “ULTIMATE” FOR 15% OFF: https://bit.ly/4inFfd7 RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: https://bit.ly/44fFza0 GOPUFF: GET YOUR FAVORITE SNACK!: https://bit.ly/4obIFDC GENETIC TEST: ⁠https://bit.ly/3Yg1Uk9 Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: https://bit.ly/3RPQYX8 Podcasts: https://bit.ly/3RQftU0 Connect with Gary Brecka Instagram: https://bit.ly/3RPpnFs TikTok: https://bit.ly/4coJ8fo X: https://bit.ly/3Opc8tf Facebook: https://bit.ly/464VA1H LinkedIn: https://bit.ly/4hH7Ri2 Website: https://bit.ly/4eLDbdU Merch: https://bit.ly/4aBpOM1 Newsletter: https://bit.ly/47ejrws Ask Gary: https://bit.ly/3PEAJuG Timestamps 00:00 Intro of Show 03:01 Cynthia’s Health Journey 06:48 Topic of Perimenopause on TED Talk 14:43 Intermittent Fasting and Protein Intake for Women 30:41 Creatine Monohydrate Benefits 36:48 Gut Health for Women 55:24 Hormone Testing and Therapy 1:12:21 Connect with Cynthia 1:12:47 What does it mean to you to be an Ultimate Human? The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The Content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	One thing that I think I probably have not overemphasized enough is how critically important a woman's menstrual cycle is.
0:06.4	It is as important as blood pressure, pulse temperature.
0:09.0	If a woman loses her menstrual cycle and she's not pregnant, guess what?
0:13.0	That is a sign that her body is under too much stress.
0:15.6	I noticed that women did not fit the common mold when they were menstruating some of the worst endocrine
0:22.2	disasters that I ever saw were women that ate in a very narrow feeding window.
0:26.9	We have been part of a culture that has really sent a very damaging message to women that
0:31.5	thin is what we want to attain. If you don't feed the body, it starts to survive on less and less food, and it does that
0:39.0	by slowing down the metabolism.
0:41.3	Fasting is one of many strategies, and I think that most of us eat too frequently, and most
0:45.9	of us eat too much of the wrong food.
0:47.9	There's an intermediary between the food that we're consuming and the body's ability
0:51.5	to utilize that food, and that has to do with our gut microbiome. The way that we need to think about it is that everything affects the gut, and everything about the gut impacts every other choice that we made. I'd love to go through your three broad categories, menstruating perimenopause, menopausal. And a lot of women listening to this podcast are like, I want to go down the intermittent fasting journey. How do I decide if I'm a candidate or not?
1:11.7	What women do not understand is that. Hey guys, welcome back to the Ultimate Human Podcast.
1:28.3	I'm your host, human biologist, Gary Brecker,
1:30.4	where we go down the road of everything, anti-aging,
1:33.9	biohacking, longevity, and everything in between.
1:36.6	And today we're coming to you live from London.
1:39.0	I have a very, very special guest, women.
1:41.0	You are going to want to pay attention to this podcast.
2:02.2	Welcome to the podcast, Dr. Cynthia Thurlow. Oh, thank you. I'm a nurse practitioner, not a doctor, but thank you. Sorry. Thank you. I want to make sure I make that clear. Well, you can actually practice independently in a lot of sites. Like in Florida, I actually can in Virginia as well. I can hang a shingle. Yep. Nevada's same thing. Yeah. I mean, independent practice is an important part of advanced practice nursing for sure.
2:04.4	And, you know, you guys do all the work anyway,
	...

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