Cynthia Thurlow | MORE Protein is BETTER on Keto, Debunking Protein Myths, Stacking Hormetic Stressors & More! KKP: 682

Today, I am blessed to have here with me Cynthia Thurlow. Cynthia Thurlow is a nurse practitioner, nutrition, and intermittent fasting expert, and two-time TEDx speaker. She is deeply committed to assisting women in achieving well-being via the healing power of nutrition and fasting. Cynthia believes that you may feel better tomorrow than you do now and wants to empower you to do so! Cynthia spent nearly 20 years in clinical medicine, working in both the emergency room and cardiology. Cynthia began to think more about the root causes of chronic health concerns, despite her appreciation for mainstream medicine's ability to treat disease and save lives. She quickly saw the importance of the connection between food and her patients' health. Cynthia pursued additional nutrition and functional testing training to help others achieve maximum health. This episode takes a deep dive into protein, mTor vs autophagy, biochemical individuality and more. / / E P I S O D E S P ON S O R S Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list. [14:00] What's the Importance of Protein to Aging and Metabolic Health? ● Protein is a critical macronutrient, especially as we age, as it helps stimulate muscle protein synthesis and maintain lean muscle tissue. ● Contrary to previous beliefs, older individuals need more protein to combat muscle loss and support insulin sensitivity. ● The minimum recommended protein intake per meal is 30 grams for most people, with some individuals requiring more based on their needs. ● Properly understanding portion sizes and macronutrient combinations is essential for optimizing protein intake. ● Inadequate protein consumption may contribute to the metabolic health crisis, emphasizing the importance of including enough protein in one's diet as they age. [18:06] Change Your Perspective and Support Your Overall Health! ● Cancer is a multifactorial disease influenced by various factors, including diet, lifestyle, environmental exposures, and even emotional health. ● Fixating on a single aspect, such as excess protein intake and mTOR activation, oversimplifies the complex nature of cancer development. ● Chronic and habitual one-meal-a-day (OMAD) fasting can lead to metabolic distress, muscle loss, and hinder metabolic health. ● Individuals must shift away from restrictive dieting and nourish their bodies with adequate nutrition to support overall health. ● Society's disordered relationship with food, body image, and weight contributes to unhealthy dietary and lifestyle practices and the rise of unhealthy diet culture. [29:35] Here's What You Need To Know About Animal and Plant-Based Protein ● The amino acid composition of animal-based protein is superior to that of plant-based protein. ● When choosing plant-based protein, it's essential to be cautious about consuming excessive carbohydrates to meet protein intake goals. ● Metabolic health and insulin sensitivity are significant in determining the ability to handle plant-based protein, particularly for those in perimenopause and menopause. ● The Protein Leverage Hypothesis highlights the importance of adequate protein intake for satiety and blood sugar regulation. ● Starting the day with a higher protein meal can lead to greater satiety and reduced cravings throughout the day, promoting healthier eating habits. [35:25] How Do You Get More Protein while Intermittent Fasting? Check this out! ● Adjust your fasting and feeding windows to make it more manageable to consume an adequate amount of protein. ● Slowly increase protein intake to reach your target, especially if you are metabolically healthy. ● Use tracking apps like Chronometer to get a clear picture of your daily protein intake. ● Consider incorporating a high-quality protein shake or amino acids if you struggle to meet your protein goals through whole foods. ● Bio-individuality plays a significant role in choosing protein sources and added ingredients, so find what works best for your digestion and preferences. [46:14] Fasting for Menopausal Women and Its Benefits and Considerations ● Focus on managing stress and improving sleep before diving into fasting for postmenopausal women. ● Fasting should be considered one of many strategies and should not be added without addressing foundational issues like sleep and stress. ● Individualize fasting strategies for postmenopausal women and use them as a beneficial stressor rather than overloading the body. ● Hormone replacement therapy (HRT) is a valid option for menopausal women but should be approached with informed decision-making and working with healthcare providers.