Are You Making These Weight Loss Mistakes After 40? Expert Ranks the Best and Worst Trends and Shares Top Tips for Optimal Body Composition

Dhru Purohit Show

Dhru Purohit

Medicine, Health & Fitness, Alternative Health

4.7 • 3.4K Ratings

🗓️ 14 May 2025

⏱️ 118 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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 Cynthia also challenges outdated narratives targeted at men and women over 40, offering a science-backed approach to behavior change.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: Everyday Wellness with Cynthia Thurlow ™ - Podcast Cynthia's Creatine - The Midlife PAUSE: Strength, Radiance, and Resilience Dhru's protein shake: Try This newsletter 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. Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s, and Creatine made by and used by the best. Head to livemomentous.com and use code DHRU for 35% off your first subscription. Reduce your toxic load by upgrading your cookware! Go to fromourplace.com today and use promo code DHRU at checkout to receive 10% off any order. Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products. Just go to mauinuivenison.com/dhru to secure your access now —but hurry, supply is limited! Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

Click on a timestamp to play from that location

0:00.0	Cynthia, today you are helping us understand what are the most important and least important
0:06.4	things that we need to prioritize or de-prioritize in our life if we're interested in the topic
0:11.2	of weight loss, body composition, especially for those that are 40 plus. So let's jump into it.
0:18.1	Starting with the first one, which is intermittent fasting. You are an expert on this topic. Help us understand what's the role of intermittent fasting with weight loss and where would you rank it on our list.
0:31.1	I think it depends. So when I talk about the desire to intermittent fast and the health benefits that come from it, it's always
0:39.7	with the dovetail caveat of it depends.
0:42.8	And because intermittent fasting is not newer novel, despite what the media would like us to think,
0:48.3	it is designed to be able to help us utilize stored fat as energy, ideally.
0:57.0	Unfortunately, in kind of our modern day culture, many of us are no longer able to access stored fat as a fuel source
1:01.0	because of how frequently we eat
1:03.0	and the types of foods that we consume.
1:05.0	So when I think about intermittent fasting
1:07.0	and whether or not where it should tier on this list,
1:10.0	it really depends on the individual.
1:11.9	And I'll give you a specific example.
1:14.1	Many women that are in my practice and programs that are clients within our business
1:19.2	are individuals that are super type A.
1:21.7	They exercise really hard.
1:23.3	They don't sleep enough.
1:24.9	They don't eat enough food.
1:26.3	They probably have a very compressed feeding window.
1:29.0	And those are typically the patients that I will actually suggest to them,
	...

Transcript will be available on the free plan in 27 days. Upgrade to see the full transcript now.

Previous episode

Disclaimer: The podcast and artwork embedded on this page are from Dhru Purohit, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Dhru Purohit and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.