358: Research-Based Strategies for Women to Succeed with Intermittent Fasting w/ Cynthia Thurlow
Release Date: 04/08/2022
How to Flatten Your Blood Sugar Curve by Combining Foods and Dressing Up Your Carbs
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
As many as 90% of us are on a PERPETUAL blood sugar rollercoaster! These constant spikes and crashes can lead to a seemingly endless cycle of weight gain, mood swings, inflammation, low energy–and ultimately, a chronic illness like diabetes. But it’s not always what you eat… It’s when you eat it and what you eat it with. Tune in to my new podcast mini and learn how to dress up your carbs up with protein and fats, plus 3 snack ideas that will get you feeling SO much better.
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381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
What we eat for breakfast will either make or break our energy and metabolism for the day and YES, I am even talking about the added sugar in your coffee or tea to start your day. It’s important that the first meal you eat to break your fast, on any given day, is a meal that doesn’t cause a blood sugar spike and crash… Because your first meal will set the tone for the rest of your day! It’s the difference-maker between you craving sugary snacks all day long OR you feeling full and energized. Choose your breakfast well and you’ll feel and function...
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380: The Most Important Question You Need to Ask Yourself When Healing Any Disease w/ Andrea Nakayama
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
If You Want to Get Clear On Healing Your Disease, You Should: Understand and be firmly surrounding your own health and non-negotiables Forgive yourself for past medical gaslighting and explore your options Stop looking for a quick fix by adjusting your mindset to slow thinking Have you ever stopped to ask yourself what are your health non-negotiables? As women, we need to get better at asking ourselves this question, especially when we are dealing with chronic symptoms or diseases. While every woman's approach to healing is different, we all need to get clear on what is 100%...
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379: 7 Effective Herbs for Stopping a Blood Sugar Spike and Addressing Poor Metabolic Health
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
Back in spring of 2015, when I was 35 years old, my metabolism, energy, and weight all hit rock bottom… and here's the kicker: I never once thought that I was dealing with insulin resistance and crazy blood sugar issues. Now, I can’t begin to tell you how many women have come to me over the years and shared that they ALSO struggled with weight-loss resistance that seemed to come out of nowhere! If these symptoms have been something you have struggled with as well, you are NOT alone. Tune in to today’s podcast to learn how to stabilize blood sugar levels and...
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378: How to Trust Yourself More Even if You Haven’t in the Past and How to Navigate Your Emotions Especially When You Are Triggered w/ Dr. Patty Ann Tublin
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
Most of us want to experience our emotions in a safe and healthy way without feeling triggered or reactive. However, in a lot of daily situations, this is much easier said than done. Becoming emotionally intelligent, especially during difficult conversations or situations can be scary. But, tapping into your own truth and learning how to show up authentically can open you up to a new way of living that you never thought possible. Helping Women Succeed with Dr. Patty Ann Tublin Dr. Patty Ann Tublin is an internationally recognized emotional intelligence communication and relationship...
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377: Three Signs to Know if You Are on a Blood Sugar Rollercoaster Without a Continuous Glucose Monitor
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
Almost as insidious as chronic stress on the body, is being on a constant blood sugar rollercoaster – because every time we spike our blood sugar, we can create an inflammatory response. And the more often we cause a spike, we begin to raise our fasting blood sugar levels, drive insulin resistance, experience a hot mess of symptoms, and potentially, create serious chronic disease in the body over time. THIS is why I wear a Continuous Glucose Monitor (GCM) now. But for those of you who don’t, there are ways to know when you are on the blood sugar...
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376: How to Flatten Your Glucose Curve and Feel Amazing w/ Jessie Inchauspé
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
If You Want to Flatten Your Glucose Curve, You Should: Be on the lookout for the most common signs that you are on a glucose rollercoaster Work to understand what is happening in your body and get your blood sugar levels balanced Use Jessie’s 10 simple principles to regulate your plate and regulate your blood sugar Most of us are on a blood sugar rollercoaster but don't even know it. Understanding your blood sugar, and flattening your glucose curve, is one of the most important things you can do for your overall health and longevity. I believe flattening your glucose curve is one of...
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375: What We’ve Been Told About Healthy Sugar is a Lie
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
I don’t know about you, but for a long time, I was fooled into believing that honey and maple syrup were better for my blood sugar levels – and my body overall – than the run of the mill brown sugar or raw sugar… But I was SO wrong. All forms of sugar raise your blood sugar the same way every single time – which if left unmanaged, can lead to oxidative stress, fat storage in our liver and adipose cells, insulin resistance, blood vessel dysfunction, high blood pressure, brain fog and mitochondrial dysfunction. But you don’t need to quit sugar...
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374: How the Female Brain Gets Stronger and Better in Midlife and Beyond w/ Dr. Louann Brizendine
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
IF YOU WANT TO UPGRADE YOUR BRAIN, YOU SHOULD: Focus on high-quality movement, sleep, and nutrition as your three core pillars for health Educate yourself about what is happening with your body and hormones so that you can understand the changes better Stay connected and engaged with your relationships with others and with yourself EPISODE SUMMARY The saying that as we age our brains start to decline is simply not true. Women’s brains are beautiful, complex, and change and upgrade as we go through the different phases of our life. The key is understanding what is going on with your...
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373: Three Hormones That Matter Most When It Comes to Metabolic Health
Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions
We work so hard to take care of ourselves. We go to the gym, make healthy dinners, and limit treats to only healthy sugars… But metabolic health is directly connected to some of our biggest symptoms.… And even those healthy sugars can lead to blood sugar spikes and crashes… If you want to achieve optimal metabolic wellness, there are three hormones you need to hone in on! Tune in today to hear… How long it took me to recover from a small blood sugar spike The health complications that chronically elevated blood glucose levels can cause Why Syndrome X leads you to more carbs What...
info_outlineIf You Want to Adapt Your Eating Routine to Your New Phase of Life, You Should:
- Remember that what used to work for you may not work anymore
- Use intermittent fasting to allow your body time to detox and clean your cells
- Listen to the cues that your body is trying to tell you in order to adapt your plan to your body
Intermittent fasting has a wide range of benefits for women. Increased energy, improved mental clarity, and weight loss are just a few of the amazing side effects of giving your body a chance to detoxify. If you have been thinking about intermittent fasting but are still looking for the right blueprint that feels aligned for you and your body, Cynthia’s new book Intermittent Fasting Transformation is your tool.
The Many Benefits of Intermittent Fasting with Cynthia Thurlow
Cynthia Thurlow is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 9.6 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, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her new book is designed to help women experience the many benefits of intermittent fasting during perimenopause and beyond.
Adjusting to Each New Phase of Life
As our bodies change throughout the different phases of our lives, it is important to know how our bodies and metabolism are functioning. Whether we like it or not, what worked for our bodies in our 20s isn't going to work for us in our 50s, and we need to prepare ourselves with the knowledge necessary to transition through these new phases with grace. Intermittent fasting is a great tool to help you move your body towards more metabolic flexibility, clean up your cells, and so much more.
Find Harmony in Your Body
Three of the biggest benefits of intermittent fasting when it is done right for your body are increased energy, decreased weight resistance, and boosted insulin sensitivity. However, in order to achieve these benefits, you much learn how to make intermittent fasting work for your body. Instead of apologizing or feeling ashamed because of your biology, Cynthia wants you to lean into it and learn how tremendously powerful it can be to take back control of your health.
Achieving hormonal balance for as long as possible takes some work, but the benefits can feel too good to be true. There is no ‘one size fits all approach to your health, but by taking the right steps, you can use every tool at your disposal to find harmony in your body.
Are you ready to experience all of the benefits of intermittent fasting? Share your thoughts with me in the comments section of the episode page.
Quotes:
“I think that a lot of women come to intermittent fasting out of a desire to change body composition or lose weight. And let's be clear, that was part of my curiosity about it, but we stay for all the other benefits.” (11:11)
“You really shouldn't be fearful of [perimenopause], it really should be a wakeup call to say either I am doing it right, or I am not.” (24:33)
“I don’t know about ya’ll, but I want to be sharp as a tack until I go out. I definitely want to be one of these people who remains insulin sensitive, metabolically flexible, as healthy mitochondria as they can be, and one of the many ways to do that is to really focus in on fasting as a strategy.” (30:47)
“If anyone wants you to do ‘one size fits all,’ run. Literally run for the hills.” (35:36)
“It's all about balance, but we aren't taught how to balance in that way. Its really honoring the cues our body is trying to communicate to us.” (43:13)
In This Episode
- What you should know about fasting while breastfeeding (2:34)
- How to intermittent fast throughout the different stages of your life (13:42)
- Why your perimenopause symptoms are metabolically driven (22:10)
- The importance of talking to your provider about your health goals (36:06)
- Learn about the consistent hidden benefits of intermittent fasting and how to make it work for you (38:20)
Resources Mentioned:
Use promo code ‘podcast’’ for 10% off your order at the Essentially Whole Store here
Intermittent Fasting Transformation by Cynthia Thurlow
Other Resources:
Check out the full show notes page
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