Cynthia Thurlow is a nurse practitioner, CEO and founder of the Everyday Wellness Project, and international speaker, with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health, and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. She was listed in Yahoo Finance as one of the, “21 Founders Changing the Way We do Business.” Cynthia hosts the Everyday Wellness podcast, considered one of "21 Podcasts To Expand Your Mind in 2021” by Business Insider. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness, so they feel empowered to live their most optimal lives. Register your FREE spot for our upcoming 7 day keto challenge. We start January 9th 2023! Sign up here: http://www.ketokampchallenge.com / / E P I S O D E S P ON S O R S Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order. Upgraded Formulas Upgraded Magnesium & Charge Electrolyte Supplements: http://www.upgradedformulas.com Use KK15 at checkout for 15% off your order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. The Modern American Lifestyle is Not Conducive to Wellness When comparing our bodies to people living in the 1970s, we notice a remarkable increase in obesity and a decline in overall health. Today, people experience metabolic disease and unhealthy insulin resistance at alarming rates. Since the fifties, conventional westernized food has become highly processed, hyper-palatable food full of ingredients our body doesn't know how to process. Seed oils and high fructose corn syrup are cheap and convenient for manufacturers, but they are highly damaging to our bodies, and we end up not getting the nutrients we need. Ultimately, excessive consumption of processed food leads to inflammation, oxidative stress, insulin resistance, and metabolic disease. Poor Sleep and Movement Habits Create a Vicious Cycle of Stress In the past few years, modern Americans have experienced significant lifestyle changes in movement and sleep. To stay healthy, we need to move and leave our homes, but nowadays, it is possible to have everything delivered and become wholly isolated and sedentary. People stay up all night and sleep all day. They take drugs to help them wake up and also to help them sleep. This problem became more severe during the pandemic, and many Americans gained over 25 pounds. When people fail to manage their stress healthily, they only worsen things. Habits such as eating while standing and failing to connect with nature also perpetuate problems with sleep and energy levels. Waking when the sun rises, going to bed when it's dark out, and eating in alignment with circadian biology are the best practices to improve sleep and overall quality of life. Mapping Your Hormonal Cycle to Optimize Your Health Choices Women in their peak fertile years may be inclined to cruise along without paying attention to their cycle, but careful tracking is one of the best ways to optimize health. For example, keeping up with the progesterone-dominated segments of your cycle will help you understand when your body needs a break. Progesterone is like the sleepy mellow sister of estrogen, which may affect your workouts, energy, and cravings. About five to seven days before your menstrual cycle, you may need to watch your food intake better. Instead of pushing your body to do OrangeTheory or CrossFit six to seven days a week, this is a better time to focus on weight training, yoga, and pilates. Knowing when to rest and eat healthy foods during your cycle will reduce cravings, sleep problems, and other issues. Make Protein A Top Priority to Retain Muscles and Improve Insulin Sensitivity Besides avoiding highly processed foods, Thurlow recommends focusing on protein. Both men and women build the bulk of their lean muscle mass in their twenties and thirties. By forty, we begin to lose not only muscle mass but muscle strength as well. As we age, adipose tissue begins replacing our muscles, leading to insulin sensitivity. Protein helps to stimulate muscle protein synthesis, and hitting an adequate amount of protein is critically important for maintaining metabolic health. To maximize the effects of good nutrition, go for a ten to fifteen-minute walk after every meal because this will help your muscles absorb and retain glucose, which helps with insulin sensitivity. Recognizing and Adapting to Premenopausal Symptoms To conceptualize perimenopause, think of it as a sort of reverse puberty. When women first get their period, they usually do not menstruate regularly right away. Similarly, perimenopause may cause your cycle to become more irregular and, therefore, harder to track. Perimenopause occurs about ten to fifteen years before menopause, so between ages thirty-five and thirty-nine, women will begin to notice its effects. During this time, the ovaries do not produce as much progesterone. Our adrenal glands act as an emergency backup system for progesterone production, but perimenopause demands more from them, which can cause sleep disturbances, anxiety, depression, and other symptoms. Thurlow recommends speaking with your healthcare provider about hormone therapy, which comes in many different forms to combat these symptoms. [05:10] All about Cynthia [13:05] The Modern American Lifestyle is Not Conducive to Wellness [14:45] Poor Sleep and Movement Habits Create a Vicious Cycle of Stress [18:50] Mapping Your Hormonal Cycle to Optimize Your Health Choices [27:20] Make Protein A Top Priority to Retain Muscles and Improve Insulin Sensitivity [32:55] Recognizing and Adapting to Premenopausal Symptoms [51:50] Questions and Answers Resources Mentioned In This Episode Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging: https://www.amazon.com/Cynthia-Thurlow/e/B098DJHRMT/ Cynthia’s Website: https://cynthiathurlow.com/ Cynthia on YouTube: https://www.youtube.com/cynthiathurlow Cynthia on Facebook: https://www.facebook.com/CHTWellness/ Cynthia’s Podcast: https://cynthiathurlow.com/podcast/ Register your FREE spot for our upcoming 7 day keto challenge. We start January 9th 2023! Sign up here: http://www.ketokampchallenge.com / / E P I S O D E S P ON S O R S Paleo Valley beef sticks, apple cider vinegar complex, organ meat complex & more. Use the coupon code KETOKAMP15 over at https://paleovalley.com/ to receive 15% off your entire order. Upgraded Formulas Upgraded Magnesium & Charge Electrolyte Supplements: http://www.upgradedformulas.com Use KK15 at checkout for 15% off your order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. *Some Links Are Affiliates* // F O L L O W ▸ instagram | @thebenazadi | http://bit.ly/2B1NXKW ▸ facebook | /thebenazadi | http://bit.ly/2BVvvW6 ▸ twitter | @thebenazadi http://bit.ly/2USE0so ▸ tiktok | @thebenazadi https://www.tiktok.com/@thebenazadi 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.