► Download a free supplement guide: https://www.inkaland.co/supplement-guide
► Get my emails: https://www.inkaland.co/newsletter

In this episode, my guest is Cynthia Thurlow, a nurse practitioner and the author of the best-selling book Intermittent Fasting Transformation. Her TEDx talk on Intermittent Fasting currently has over 14 million views. With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and women’s health. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness and help all women live their most optimal lives.

In this episode, Cynthia explains the practical aspects of Intermittent Fasting. We cover fasting for different life stages. We discuss the wide-ranging benefits of intermittent fasting, including ketosis, autophagy, insulin sensitivity, brain health, and lowering of inflammation. We also discuss supplements for fasting, fasting protocols, salt, and electrolytes. We also cover warnings for fasting and who should not fast. Finally, Cynthia gives practical tips and tools for successful and safe fasting at all ages.



Podcast on iTunes and Spotify
Spotify: https://shorturl.at/wAKM2
iTunes: https://podcasts.apple.com/ee/podcast...


Follow also
Newsletter: https://www.inkaland.co/newsletter
Instagram:   / iaminkaland  
Subscribe:    / @iaminkaland  


Cynthia Thurlow
TEDx talk:    • Intermittent Fasting: Transformationa...  
Website: https://cynthiathurlow.com/
Instagram:   / cynthia_thurlow_  
YouTube:    / cynthiathurlow  
X:   / _cynthiathurlow  

Research
https://www.ncbi.nlm.nih.gov/pmc/arti...

Disclaimer
https://www.inkaland.co/disclaimer

Timestamps
00:00 Introduction
00:45 Cynthia: fasting story, TEDx talk
03:45 Cynthia’s fasting protocol
05:50 Intermittent Fasting for young women
09:30 Perimenopause and intermittent fasting
11:11 Menopause and intermittent fasting
11:55 Digestive rest vs IF
12:30 Eating Disorders and Intermittent fasting
14:10 Ketosis, Fasting, and the Blood-Brain Barrier
15:45 Autophagy
16:15 Insulin Sensitivity, Insulin Resistance, Lipids
16:55 Brain Health
17:15 Inflammation
18:15 How Long To Fast?
20:08 Fasting for Brain and BDNF
21:06 Muscle and Autophagy
22:00 Supplements: Berberine, Magnesium, Amino Acids
24:40 Cephalic phase insulin response
26:10 Sweeteners, Milk, and Coffee
30:15 Fasting Mimicking Diet (Dr. Valter Longo)
34:00 Protein and Muscle
37:30 Protein and Burning Calories
38:00 Sarcopenia and Muscle Atrophy
39:50 Sodium, Water Loss, and Electrolytes
42:55 How Much Water and Electrolytes
44:50 Successful Intermittent Fasting & Self-compassion
48:00 Cynthia’s links