70: How to Use Intermittent Fasting to Boost Energy, Improve Cognitive Functioning, and Promote Metabolic Health | Cynthia Thurlow, NP

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Food plays a remarkable role in healing, but the timing of when we eat or abstain can significantly affect our health as well. Fasting serves as a powerful tool to support longevity. It not only triggers the activation of anti-aging genes but also strengthens the immune system by repairing damaged DNA and eliminating compromised cells. Fasting has also been shown to enhance metabolic flexibility, sharpen mental focus, and support consistent energy levels.
Today I'm joined by Cynthia Thurlow, NP, the 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 of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health, and has been featured on ABC, FOX5, and Entrepreneur among others. 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. In this episode, Cynthia and I discuss the benefits of intermittent fasting – from longevity to metabolic health to cognitive functioning, how to fast correctly, who should & shouldn’t be fasting, the optimal meal to break a fast, and so much more.
Suggested Resources:

• Cynthia Thurlow | Website | Instagram
• Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging
• Calorie Restriction with or without Time-Restricted Eating in Weight Loss
• Beneficial Effects of Early Time-Restricted Feeding on Metabolic Diseases: Importance of Aligning Food Habits with the Circadian Clock
• Fasting promotes the expression of SIRT1, an NAD+ -dependent protein deacetylase
• How To Fast and Eat During Different Stages Of Your Cycle

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1. 70: How to Use Intermittent Fasting to Boost Energy, Improve Cognitive Functioning, and Promote Metabolic Health | Cynthia Thurlow, NP (00:00:00)

2. What is intermittent fasting? (00:00:23)

3. Women: should they fast & if so, when? (00:06:28)

4. Autophagy & longevity (00:08:01)

5. The importance of eating with your circadian rhythm (00:18:13)

6. The impact of shift work on health (00:24:42)

7. Why sleep is so critical (00:27:50)

8. Fasting & blood sugar regulation (00:29:20)

9. Cynthia's thoughts on the fasting mimicking diet (00:32:21)

10. The importance of protein intake for muscle health (00:34:44)

11. Coffee during fasting: yay or nay? (00:41:42)