Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging

by Cynthia Thurlow NP

Discover the customized nutrition plan that will help you be lean, fit, more youthful, sexier, and full of energy--at every stage of life.

Designed specifically for women, this individualized six-week intermittent fasting program is the sustainable solution to help you feel and look your absolute best. Based on the scientifically proven 16:8 fasting model, what makes this program unique is that it is geared toward your hormonal needs at every stage in life-whether you are cycling or in perimenopause, menopause, or beyond. Intermittent Fasting Transformation will help you:


- lose weight steadily and burn fat without hunger, cravings, or plateaus-and keep it off
- balance your hormones for better metabolic health and wellness, while easing symptoms associated with perimenopause and menopause
- experience a huge boost in physical and mental energy all day long
- learn what foods best support weight loss, detoxification, and overall health
- lift brain fog and help you sleep better
- put aging in reverse . . . and so much more.


Cynthia Thurlow, a nurse practitioner and an internationally known women's health expert whose viral TEDx Talk has received more than 10 million views, developed this breakthrough plan after entering perimenopause in her forties. Intermittent fasting didn't just help her lose weight; she had more energy, fewer cravings, and lower blood glucose levels. Thurlow has now worked with thousands of women in her private practice to make her unique program of intermittent fasting work for them, too.

With meal plans and 50 recipes, along with advice for supercharging your fast, this plan will transform your life, slow down the aging process, and help you reclaim your health and well-being.

Genres: Health, Nonfiction, Nutrition, Food, Audiobook, Self Help, Diets

336 pages, Paperback

Published March 15, 2022

Reviews

[donna backshall · Rating 3 out of 5]

This is a science-dense book explaining the principles behind intermittent fasting, which has been a truly transformational program for many people, including my own sister. Basically it's Atkins, aiming for ketosis, but in a narrowed window of time to regulate hormones and blood sugar.

Disappointingly, Intermittent Fasting Transformation: The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging is 95% the why, and only 5% the how. I'm a scientist and even I found it overwhelming, but I get why she did all the explaining. I just wish she'd spent more time on the this-is-how-you-do-it part, because for a lot of people, that's all they want. I thought I wanted both, but I found myself glazing over through the testimonials and all the interaction explanations. The practical side of me was screaming GET TO IT, SO I CAN TOO.

It was a very bad idea to have the author narrate the audiobook, because at best she sounds robotic, and at worst, she awkwardly overemphasizes odd words and delivers like she's reading this cold, even though these are literally her words.

[Janet · Rating 2 out of 5]

Although I can understand and appreciate the benefits of fasting, I'm not totally sold on the full intermittent fasting idea. This book seems well researched but it kind of seals the deal for me that the key to health and weight loss is to eat healthy food in moderation. And the term "feeding window" just makes me think of a horse in a trough!

[Marie · Rating 4 out of 5]

Plant based proteins: nuts, seeds, tofu, eggs

Fats: nuts, seeds, dairy products

Rethink your hunger cues: emphasize proteins and fats, don't mistake hunger for hydration, brew some green or herbal tea or coffee, stay busy, practice mindfulness

[Jessica · Rating 2 out of 5]

While I appreciated the extensive explanation of all of the ways hormones interact with each other in the female body, I didn’t find the information on fasting helpful after listening to two other more comprehensive IF books. She seemed to focus more on diet, with several recommendations that are not evidence based/pseudoscience, such as seed cycling and gluten and dairy being bad for everyone. She recommends a ridiculous number of supplements and seems to completely ignore the idea of food as something to be enjoyed and occasionally indulged in. I won’t be incorporating her protocols into my IF lifestyle.

[Sarah Bari · Rating 3 out of 5]

Informative read, especially the first parts explaining the relationship between our hormones and nutrition. But the actual to-dos got way tio complex for a beginner.. I mean there is no way I am pricking my fingers ti do a blood test to measure if i had the correct amount of carbs every meal. What even is that?!
I finished, saved some of the meal plans and then moved on to order a paneer butter masala for dinner. So yeah yhis was a fail.

[Katrina (Catching up on Reviews) · Rating 5 out of 5]

Intermittent Fasting Transformation by Cynthia Thurlow is a very informative and well-organized guide to starting and sustaining an intermittent fasting (IF) lifestyle. This is definitely a book I’ll reread and reference as I begin my own IF journey.

One thing that stood out to me is how much this book aligns with real-world medical insight—my own doctor, who’s in his 70s, practices intermittent fasting and recommends it, which gave this book even more credibility for me.

Beyond just the basics of fasting, Thurlow dives into how IF affects women specifically, with valuable information about hormones, metabolism, and long-term health. It’s a solid resource whether you’re just starting out or looking to deepen your understanding of the science behind IF.

[Jennifer · Rating 3 out of 5]

I’m no stranger to health, nutrition and the concept of fasting. I was excited to read this book because it’s specifically about how women should be fasting differently than men. Plenty of research is out there for men’s bodies, but women are not just small men, we have a totally different system. I appreciate the sections about cycles and how we can go about fasting in a non harmful way to our bodies.

However my problem with this book is that there are many pieces of contradictory advice here. In one section she talks about how processed meat is terrible but then a couple chapters later, she lists bacon as a healthy protein option. Another example is where she dispels the myth that fasting won’t make your body go into starvation mode and hold on to body fat then a couple chapters later she says sometimes when we are experiencing a plateau in our weight loss it’s because our body thinks it’s in starvation mode. Well, which one is it?! There is enough confusion in nutrition advice as it is, you don’t need two conflicting ideas in the same book.

[Donna · Rating 3 out of 5]

This is Nonfiction/Health. I like this author and I even listen to one of her podcasts. What I like the most is how concerned she is regarding the overall health of the reader. So this one isn't all about weight loss, which was nice.

My only issue with this one is that I had a hard time figuring out who the target audience was because she darted in all directions trying to cover all age groups, all health concerns, all newbies and all seasoned IFers. Either do all of that justice by giving it appropriate attention or narrow the focus...that is how I felt. But I still like the author and I'll still listen to her podcast. So 3 stars.

[Ann-Marie DeStefano · Rating 4 out of 5]

Four and a half stars for my intermittent fasting guru Cynthia Thurlow. So happy she finally wrote a book to log the wisdom she has been sharing in her podcasts. Intermittent fasting has been a game changer for me, but more than that Cynthia reveals lots of helpful information regarding inflammation, thyroid issues, macronutrients, and more.

[Jenna · Rating 2 out of 5]

Some good info here but do not recommend the audio book.

[Ann Warren · Rating 4 out of 5]

I’ve followed Cynthia Thurlow for a while now, and I really like her approach to health and nutrition. I particularly liked the discussion of hormones and appreciate her focus on the unique biology of women. I gained a lot of nuggets for choosing what to eat and remain committed to the IF lifestyle.

[Elaine · Rating 1 out of 5]

The author encourages a high meat diet and provides very little encouragement for a vegetarian lifestyle. Additionally, she describes an extremely limited choice of fruits and vegetables as being "healthy". I just can't agree with any eating plan that limits produce and encourages the over-consumption of animal flesh.

She also proscribes a 50/30/20 protein/fat/carb ratio . She says to eat 1 gram of protein for every pound of your ideal body weight. Using her formula I would consume about 440 calories a day in protein - which would mean a total of 880 calories. This is not enough to sustain life for an adult woman. I'd definitely lose weight, but at what price to my health??

[Kathy Opach · Rating 1 out of 5]

The book is titled intermittent fasting and it does explain a little how eating within your window is positive for your health but then it asked for a total overhaul of eating habits in their transformation. No gluten, no coffee, no alcohol, eat seeds and avocados but not too much. Ok we get it if you eat a salad a day and not too much of it you will loose weight but who really wants to limit themselves to just salads, and not too much, for the rest of their lives. Yes there is no magic bullet or “intermittent fasting” pill so why sell it as such.

[Robyn · Rating 2 out of 5]

Didn’t really build on my knowledge of intermittent fasting and had way too many minutia for me to follow successfully. A few things did catch my attention, like the value of electrolytes in muscle health. I will be looking for more information on that front.

[Melissa Oliver · Rating 5 out of 5]

I bought this book after hearing this author on an episode of The Doctor’s Farmacy. This book gives you information about intermittent fasting to balance hormones and blood sugar. It is a wealth of information. I’m not sure I will follow the diet in the book exactly, but having already made some of the changes she recommends and incorporated intermittent fasting into my life, I have already seen a major difference in how I feel and how I approach food in my mid-forties. I think I will come back to this book as I need to make adjustments, and the recipes she includes look really good as well.

[C.G.Koens · Rating 3 out of 5]

Promises a lot...but is it sustainable?

There were aspects of this book that I thought, "Well, that might be worth a shot," but she lost me when it came to actually measuring the grams of food. I did appreciate her focus on fasting around cycles (for different ages of women), and how that affects the outcome of IF. Lots of recipes in the back, but as someone who is still feeding five other people every day, I am not in a position to make two separate meals, and my kids wouldn't go for these, so...just take the good stuff from here, and tweak it to fit the life you have. That's what I'm walking away with.

[Sarah Lierman · Rating 3 out of 5]

Information was great! The author is the narrator which normally is great but she is kind of a bland reader. Read a hard copy is my recommendation.

[Healthypedia · Rating 4 out of 5]

Discover a comprehensive guide to intermittent fasting that explores its profound effects on hormonal balance, overall health, and a specialized six-week program for women seeking holistic wellness.

Fasting is an ancient tradition that has been practised by humans for centuries for both spiritual and physical benefits. Nowadays, fasting is widely studied as a means of preventing and treating chronic diseases like cancer, cardiovascular disease, Alzheimer’s and diabetes.

This review explores a guidebook The Intermittent Fasting Transformation by Cynthia Thurlow. This read examines the connection between fasting, hormonal balance, and health, particularly for women. The book offers a six-week intermittent fasting program tailored to women’s needs, addressing weight loss and hormonal health. We will delve into its key insights and practical advice for those looking to harness fasting’s potential for both appearance and well-being.


Author’s background

Cynthia Thurlow is a nurse practitioner and the CEO and creator of the Everyday Wellness Project.

She is also a renowned international speaker, boasting more than 9.6 million views on her second TEDx talk titled ‘Intermittent Fasting: Transformational Technique.’ She has made appearances on various notable platforms, including ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.


What is the book about?

The Intermittent Fasting Transformation by Cynthia Thurlow is a targeted six-week intermittent fasting program designed especially for women, offering a sustainable solution for achieving their best physical and mental well-being. Unique in its approach, the program is based on the scientifically proven 16:8 fasting model but tailored to address women’s hormonal needs at various life stages, including cycling, perimenopause, menopause, and beyond. By following this program, readers can expect to:

• Lose weight consistently and burn fat without feeling hungry, having cravings, or getting stuck at a certain point, all while keeping your achievements.
• Improve your metabolic health and overall well-being by regulating hormones, which can help reduce symptoms linked to perimenopause and menopause.
• Feel more energetic both physically and mentally all day long.
• Discover which foods aid in weight loss, detoxifying your body, and promoting general health.
• Boost your mental clarity, banish brain fog, and enjoy better sleep.
• Turn back the clock on ageing and experience additional benefits.

The book not only explains the science behind intermittent fasting but also offers delicious recipes and meal plans to support readers on their journey. Cynthia Thurlow provides guidance and support at every step to ensure readers are inspired and well-prepared for success.


Three key takeaways from The Intermittent Fasting Transformation

1. Intermittent fasting can help balance hormones

Intermittent fasting has proven to be a remarkable tool for supporting hormonal balance, a crucial factor affecting our physical, emotional, and overall well-being. Many women, who experienced symptoms associated with hormonal imbalances, found relief through this approach. For instance, Chris, a 45-year-old mom going through perimenopause, struggled with sleep problems, fatigue, weight gain, and various other issues. However, after adopting intermittent fasting into her routine, she saw dramatic improvements in her sleep quality, energy levels, and overall health. Chris’s success story highlights how hormonal imbalances, particularly involving insulin, cortisol, and oxytocin, can significantly impact our health and how intermittent fasting can restore balance and promote well-being.

Hormones serve as messengers in our body, affecting cells and tissues by binding to specific receptors. These chemical signals originate in the brain, particularly in the hypothalamus-pituitary-adrenal axis, which regulates various bodily functions, including metabolism, growth, and reactions to stress. Imbalances in hormones can arise due to factors like poor sleep quality, stress, and dietary choices, disrupting the orchestration of these chemical messengers. The three master hormones – insulin, cortisol, and oxytocin – play pivotal roles in the hormonal symphony. Intermittent fasting can help restore balance to these hormones, leading to better health and overall well-being.

2. Fasting helps to increase the production of growth hormone, the hormone of youth

Growth hormone (GH), produced by the pituitary gland, plays a vital role in maintaining and repairing tissues in the body. It stimulates the release of growth factors, facilitates the entry of other hormones into cells, and is associated with various benefits, such as improved muscle mass, skin elasticity, bone density, immune system function, energy levels, mental clarity, and mood. GH is often referred to as the ‘fountain of youth’ because it has been shown to slow down the ageing process. However, GH levels naturally decline with age, leading to increased body fat, reduced muscle and bone mass, and other related issues.

While synthetic growth hormone is sometimes prescribed for medical reasons, there are natural ways to enhance GH production in the body. These include losing belly fat, avoiding refined sugar, refraining from late-night eating, and optimising sleep. Intermittent fasting is among the most promising methods to naturally boost GH levels. When fasting, the body produces more GH and less insulin, which can have profound effects, including increased fat burning, muscle gain, enhanced overall well-being, and various other health benefits. In a study, fasting for two days led to a fivefold increase in blood levels of growth hormone, highlighting the positive impact of intermittent fasting on GH production.

3. Plan, set clear goals and change your limited beliefs to succeed in your IF journey

Before embarking on your intermittent fasting journey, it’s important to prepare for a successful and positive experience. The IF:45 plan, outlined in the book, offers a gradual and adaptable approach to intermittent fasting, making it accessible to individuals at different life stages. The primary focus is on the 16:8 fasting model, which involves sixteen hours of fasting followed by an eight-hour eating window. This model is recommended for beginners due to its simplicity and effectiveness in supporting weight loss, improving blood sugar, hormone balance, brain function, and longevity.

To ensure a smooth transition into intermittent fasting, several key criteria need to be addressed. First, it is essential to plan your fasting schedule, choosing the eight-hour eating window that best suits your lifestyle. This flexibility allows intermittent fasting to be incorporated seamlessly into various daily routines. Second, setting clear and motivating goals is crucial. Whether you aim for improved body composition, weight loss, better metabolic flexibility, or other benefits, having well-defined goals will provide direction and motivation throughout your fasting journey. Finally, addressing and changing limiting beliefs is vital. Identifying and replacing self-limiting thoughts related to fasting and its potential outcomes can significantly impact your success. Reframing these beliefs with empowering ones can eliminate mental barriers and foster a positive attitude toward intermittent fasting. By following these steps and maintaining flexibility, intermittent fasting can become a sustainable and transformative lifestyle choice.


Strengths and weaknesses, according to readers’ reviews

Strengths:
• Readers appreciate the book’s scientific depth, which provides a solid understanding of how intermittent fasting impacts hormonal regulation and blood sugar levels.
• The inclusion of meal plans adds practicality to the book, aiding readers in incorporating intermittent fasting into their routines.
• Thurlow’s expertise and experience in intermittent fasting make her book a reliable source of information.

Weaknesses:
• The book is heavily focused on explaining the ‘why’ of intermittent fasting, dedicating most of its content to the rationale behind the approach, leaving limited space for practical implementation instructions.
• The author suggests a high number of supplements, which may not align with readers who prefer a more balanced approach to health and wellness, emphasising whole foods over supplementation.


Best quotes from The Intermittent Fasting Transformation

“In your feeding window, you can further activate autophagy by reducing the carbs you eat and including more healthy fats such as grass-fed butter, ghee, coconut oil, olives, extra-virgin olive oil, and avocados.”

“Metabolic flexibility confers numerous health benefits: sustained energy, balanced hormones, fewer blood-sugar roller coasters, fewer cravings, and improved fat-burning, among others.”

“Insulin is like fertilizer for your fat cells. It tells your cells to grab calories and convert them into fat.”


Final takeaway

The Intermittent Fasting Transformation by Cynthia Thurlow is a science-dense yet informative guide that offers a comprehensive understanding of how intermittent fasting can positively impact hormonal balance and overall health, particularly for women at different life stages. Thurlow’s extensive background and expertise in intermittent fasting lend credibility to the book.

It is an excellent book for readers seeking a deep dive into the science behind intermittent fasting and its effects on hormones.

[Erin Dowsley Davis · Rating 4 out of 5]

IF newbie - this was so helpful to learn the science behind what happens during the IF cycle. Only wish meal plans were a bit more flexible.

[readwithpankti · Rating 5 out of 5]

Discover the customized nutrition plan that will help you be lean, fit, more youthful, sexier, and full of energy—at every stage of life.

Designed specifically for women, this individualized six-week intermittent fasting program is the sustainable solution to help you feel and look your absolute best. Based on the scientifically proven 16:8 fasting model, what makes this program unique is that it is geared toward your hormonal needs at every stage in life–whether you are cycling or in perimenopause, menopause, or beyond. Intermittent Fasting Transformation will help you:
 
1- lose weight steadily and burn fat without hunger, cravings, or plateaus–and keep it off.

2- balance your hormones for better metabolic health and wellness, while easing symptoms associated with perimenopause and menopause
 
3- experience a huge boost in physical and mental energy all day long

4- learn what foods best support weight loss, detoxification, and overall health

5- lift brain fog and help you sleep better

6- put aging in reverse and so much more.

Cynthia Thurlow, a nurse practitioner and an internationally known women’s health expert whose viral TEDx Talk has received more than 10 million views, developed this breakthrough plan after entering perimenopause in her forties. Intermittent fasting didn’t just help her lose weight; she had more energy, fewer cravings, and lower blood glucose levels. Thurlow has now worked with thousands of women in her private practice to make her unique program of intermittent fasting work for them, too.

With meal plans and 50 recipes, along with advice for supercharging your fast, this plan will transform your life, slow down the aging process, and help you reclaim your health and well-being.

This book should read for woman.

[Kelly L. · Rating 3 out of 5]

I'm at a stage of life (57) where I feel my joints, brain fog, sleep disturbances - not to mention weight gain. I never thought much about any of this (a privledge as I know some people struggle entire lives with these things). But, here I am and in order to stay healthy and hopefully live a long, disease free life I needed to do something. I keep reading about the benefits of intermittent fasting - not only for weight control, but also healthy insulin levels, blood pressure, cholesterol, brain health, gut health, etc. I decided to read how to go about it and this is the book I chose. I have been trying it for the past two weeks and find it easy. The first few days to a week were a little hard as my metabolism adjusted, but now it feels healthy. And I really do feel better. I'm not as stiff and my mind is clearer. I think I'll keep it up for a while if not forever - we'll see!

As for the writing. The book is clear and well written. My only suggestion -as if the author wanted my input ;) would be to shorten the book as she repeats the benefits to fasting many times. I doubt I'll use her recipes as I know how to eat well (I just don't always do that!) I did appreciate the reinforcement of what foods offer for nutrients.

Here's to good health - I'm glad I read this.

[Terri Fangman · Rating 3 out of 5]

Great information about supplements, nice breakdown of the various needs as women progress throughout their lives. Some of the information was a bit too broad and far reaching for my taste - IF is at its core a very personalized lifestyle and as such it is imperative that women are encouraged to play around with feeding windows, etc. There are far better books to help you understand the benefits of intermittent fasting. This is a good read once you’ve embraced the lifestyle.

[Stephanie · Rating 3 out of 5]

Pretty good, leans very heavily on the "all carbs come from your vegetables and never eat grain" thing that the IF books keeps using as a bait-and-switch. Just like the title promises, this book is ONLY for women, and mostly for women approaching and working through menopause.

[Andrea Karminrot · Rating 2 out of 5]

Intervallfasten, ein Thema, dass ich schon ziemlich oft auf dem Plan hatte. Da liegt nahe, dass man sich auch mal ein passendes Buch zu dem Thema zulegt. Cynthia Thurlow möchte "Frauen helfen besser auszusehen und sich besser zu fühlen ..." Sie ist Nurse Practitioner, also eine Krankenschwester mit Hochschulabschluss. Solche Krankenschwestern sind kleine Doktoren, sie können Diagnosen stellen und Patienten in Krankenhäuser einweisen, Medikamente verschreiben und Behandlungen durchführen.

Cynthia Thurlow arbeitete eine Zeitlang im Krankenhaus, als sie selber eine Familie gründete und feststellen musste, dass ihr Sohn an einer Lebensmittelallergie litt, stellte sie die Ernährung auf unverarbeitete, natürliche Nahrung um. Sie stellte fest, dass es ihr nicht mehr reichte nur Medikamente zu verschreiben und dass das Ganzkörpergefühl der Patienten komplett außer Acht gelassen wurde. Sie beschloss, sich mit einer eigenen Praxis selbstständig zu machen. Wohl die beste Entscheidung ihres Lebens. Inzwischen handelt es sich um ein erfolgreiches Unternehmen. Sie hält Vorträge über Frauengesundheit, Ernährung und Intervallfasten. Und nun halte ich ihr Buch in der Hand und versuche es zu verstehen ... Sie verspricht zumindest in ihre Einführung, dass man schon in den ersten Tagen einiges an Gewicht verlieren wird.
In drei Teilen wird der Frau das Intervallfasten näher gebracht. Im ersten Teil wird erstmal erklärt, warum frau Intervallfasten soll. Warum Fettverbrennung und Darmgesundheit wichtig sind und welche Vorteile das Fasten an sich hat. Die Autorin schreibt es ganz ansprechend. Für mich fühlt es sich nur zu viel an. Sie spricht über Hormone und das Gleichgewicht. Es ist mega interessant, aber wer endlich anfangen möchte zu fasten, dem könnte das etwas zu belehrend werden. Das Tüpfelchen war dann, in welchem Lebensabschnitt ich mich befinde und wie sich in diesem das Fasten auswirkt. Spätestens da habe ich weiter geblättert.

Ist dann der zweite Teil. "Was soll ich essen?" Cynthia Thurlow beschreibt, dass man zum einen auf Dinge verzichten muss und andererseits sich an Zeitfenster halten muss. Letzteres war mir sehr wohl klar. Auch dieses Kapitel habe ich eher überflogen. Vielleicht, weil ich mich schon öfter mit gesunder Ernährung beschäftigt habe. Ihre Empfehlung ist: Essen Sie abwechslungsreich, viel Obst und Gemüse, Vollwertkost. Sie spricht oft aus ihren eigenen Erfahrungen. Und erklärt, dass frau ihren eigenen Weg finden muss, was ihr schmeckt und was sie verträgt.
Endlich kommt sie zu den Vorbereitungen zum Fasten. Planen, Ziele setzen, Unterstützung holen, Glaubenssätze ändern oder einschränken?, für gesunden Schlaf sorgen und einen Plan zur Stressbewältigung. Super ! 20 Seiten, damit ich endlich durchstarten kann und mit Teil drei beginnen kann. ...
45 Tage bis zur Transformation,
Echt jetzt? Wieder wird sie belehrend. Weist darauf hin, dass man sich an seinen Plan halten möge, sonst hat das Ganze keinen Erfolg. Naschen, treibt den Heißhunger an. Sie hat dazu extra eine Liste geschrieben, was passiert, wenn man doch etwas Süßes zu sich nimmt und wie man das verhindern kann. Aber es geht endlich los: Lege deine Essen- und Fastenzeiten fest. Höre auf zu naschen. (Auf Zucker hinzuweisen, ist ihr sehr wichtig) Miste die Küche aus, entwickle Routinen und bewege dich jeden Tag. Schöne Pläne, die sicherlich auch meistens gut umzusetzen sind.
Am Tag 6 soll man verstehen, dass man auf Getreide möglichst verzichten soll. Sie hat damit sicherlich auch recht. Aber so langsam gehen mir die guten Nahrungsmittel wirklich aus. Denn auch Reis, Mais, Hafer, Hirse, ... fallen dabei aus dem Ernährungsplan. Pestizid belastet, Glutenhaltig ... Jetzt bin ich an dem Punkt angekommen, dass das Fasten zu einer Diät wird und ich das Buch in die Ecke geworfen habe. Beim Durchblättern sehe ich dann auch noch, dass ich auf Milchprodukte verzichten soll, bis ich endlich zu den Rezepten durchgedrungen bin, habe ich aufgegeben Intervallfasten zu wollen.

Tatsächlich finden sich in dem Buch Rezepte und Essenspläne. Die Autorin legt großen Wert darauf, dass man gesunde und nährstoffreiche Nahrung zu sich nimmt. Ich bin davon überzeugt, dass die Pläne und Rezepte, wenn man sie in der Reihenfolge auch nutzt, sicher zum Erfolg führen werden. Allerdings bin ich da raus. Ich esse maximal Fisch, alles was mal laufen konnte steht nicht auf meinem Essensplan. Es gibt für Vegetarier oder Veganer keine Alternativen. Damit will ich nicht sagen, dass sie nicht auch vegetarische Rezepte anbietet. Nur sind die sehr sparsam erwähnt.
Rubi und ich bleiben bei unserer einfachen und 16:8 Fastenzeit. Werden weiterhin unsere Vollkornprodukte zu uns nehmen. Leider bekommt dieses Buch von uns nur 🐭🐭 Es hat uns nicht zum Fasten motiviert, sondern eher abgeschreckt. So viel Wissen macht sicherlich in einem Vortrag Sinn. Mich hat es nicht überzeugt.

[Lt. H. Hornblower · Rating 4 out of 5]

Intermittent Fasting Transformation
The 45-Day Program for Women to Lose Stubborn Weight, Improve Hormonal Health, and Slow Aging
By Cynthia Thurlow

Overview 📝
An Intermittent Fasting (IF) book geared towards women, but as a man, I learned a great deal as well. There are lots of health sciences information that apply to both sexes in here. And since males and females possess the same assortment of hormones, including estrogen and testosterone, albeit in different amounts, most of the book—menstrual and menopause conversations aside—was applicable to males as well. For instance, the author talks about testosterone in this book with women in mind, but she then mentions 6 natural ways to improve testosterone expression in the body! How relevant is that to a man? Very. Hormonal health aside, the author also goes into detail about diet changes and IF configurations.

Most Satiating Points 🍓
1. Hormones are vital to every single function in your body. You cannot live without them being properly balanced.
2. The hormonal orchestra has three conductors leading the performance: insulin, cortisol, and oxytocin. Any symptoms of hormonal imbalance you experience as you get older can often be traced back to these three. Each of these three hormones is crucial to the function of every other hormone in the body. When you get them in optimum balance, with the help of intermittent fasting, you can enjoy optimum health.
3. Intermittent fasting activates certain key hormones in the body, many of which increase “lipolysis” (fat-burning), enhance your metabolic flexibility (the ability to use fuel appropriately), help prevent your body from storing fat, and have many other positive effects on weight control and health.
4. To increase testosterone naturally: 1) Exercise, especially with strength training and HIIT; 2) Increase your protein intake; 3) Manage stress effectively; 4) Obtain an adequate intake of vitamin D through sunshine, food, and supplementation; 5) Get quality sleep; 6) Supplement with adaptogens—dietary supplements that help balance hormones, support immune function, and assist the body in recovering from both short-term and long-term stress.
5. Triglycerides are drawn like a magnet to visceral fat because we have forty times more cortisol receptors there than in the fat just under our skin—subcutaneous fat—fat that you can pinch between two fingers. The quantity of cortisol receptors also explains the phenomenon of “cortisol belly”—fat around the waistline that develops as a result of too much stress.
6. The command center for our hormones is the hypothalamus-pituitary-adrenal axis, or HPA, for short. The HPA regulates temperature, hunger, digestion, immunity, mood, libido, and energy. It also plays a huge role in governing our reactions to stress, either physical or mental. The hypothalamus and the pituitary gland are situated in the brain. The hypothalamus specifically controls hunger, fatigue, sleep, and body temperature, and it secretes many different hormones. It partners with the pituitary gland, which communicates with the adrenals, thyroid, ovaries, testes, and other glands. The pituitary secretes hormones that impact metabolism, growth, sexual development, reproduction, blood pressure, and more.

Other Morsels 🥦
1. There are two types of fat tissue in your body: brown fat and white fat. Brown fat burns energy because it is plentiful in mitochondria, the powerhouses of our cells. White fat stores energy. Brown fat is uncommon in adult humans. It’s generally what makes up that cute “baby fat” in infants. We can turn our white fat into brown, though. Intermittent fasting can help make this happen.
2. When your body starts producing ketones in a sufficient amount, your brain functions better and your mental clarity and performance will improve. Your brain loves to run on ketones!
3. Fasting is a “hormetic stressor”—a beneficial type of stress that creates a reaction in the cells to better prepare your body for stronger stressors in the future.
4. Staying hydrated while fasting (and while feeding) is absolutely critical. Every cell in your body needs water, and every metabolic process uses it. You must consistently hydrate, because there is no backup storage in the body for water like there is for food.

The Meh 🤢
1. I leaned a lot in this book. The author spoke about numerous scientific information especially as it pertains to hormonal health that I’ve never read in any other health sciences book, let alone an IF specific one. Why is this in the “meh” category? BECAUSE I’M A GUY!!! Tailoring a book’s title only to women was a bad call. There are so many factoids in this book that apply to both/all genders that it made me wonder numerous times why it was marketed only to women.
2. The narrator of the audiobook was one inflection level away from talking like a robot. It was such a high degree of a monotone that I wasn’t so sure it was a human speaking at times.
3. I doubt the author expected male readers to catch things like “Progesterone is a female hormone” when in fact it’s made in males as well to a lesser degree, but I would’ve loved to hear descriptions of hormones from a gender-neutral perspective, especially since males and females have the same types of hormones!
4. The author bemoans processed and refined foods and supplements, encouraging consuming whole foods for essential vitamins and nutrients, which I whole heartedly agree with. But then she talks up things like MCT oil, a refined supplement. And taking supplements during a fast. Huh???
5. Juice fast? High fat fast? Protein fast? I’m no doctor but I’m pretty sure you can’t call those fasts.
6. Some more bemoaning on the OMAD fast felt kind of contrived, as if she was only introducing how excruciatingly difficult it is to follow only for her to prescribe something that she has presumably branded herself: a 30:16 plan. Now I support changing up one’s fast and eating windows, as it seems like anytime you keep your body guessing, there are more rewards to reap from it. But a 30-hour fast is longer than an OMAD fast, right?

Final Thoughts 🤔
There were several key things I learned in this book, such as the concept of “Cortisol Belly” and the need for a mind-body routine, the importance of hydration (especially when I perceive that I’m getting “hunger” pangs, and drinking a glass of water dissipates it, so maybe it was a “thirst pang”), and how to increase testosterone naturally. While I didn’t mesh with all her recommendations, such as in the supplements department, I felt that she was by and large very informative.

4 stars ⭐️

[Michelle Ford · Rating 3 out of 5]

I really want to like Cynthia Thurlow’s work. She is an educated, functionally based nurse practitioner who has a lot of great insight and evidence in the best way to fast for women. My main complaint is that she insists that the Paleo diet is the best diet for everyone, and the diet whereby everyone will achieve success. We are ALL an experiment of one, with very different biologies. Listening to her book [and her “wisdom” on her podcast with Melanie Avalon (also Paleo)], I returned to a Paleo approach (even though a Paleo approach was not a good solution for me and caused me a lot of gut dysbiosis in the past) with really poor results. I have been fasting for almost a year, and while I didn’t have a lot of weight to lose, I actually gained weight with Cynthia’s approach. I also did the Zoe study last fall, which demonstrated that my body tends to like a more plant based diet (read legumes). So why did I listen to all the chatter of Cynthia Thurlow? Because she is a woman who is about my age, educated, and I felt maybe she knows something I don’t know. But what I do know is to listen to my own body and follow the plan that my body craves…which is whole food plant based. Is that the plan for everyone? No, of course not, but it’s the plan which has given me the most success.

On the upside, Cynthia definitely admonishes women to take a more whole food approach and to ditch the sugar and processed foods. With that, I can definitely agree on. She has a lot of great things to say about fasting but if you want a more comprehensive book to read about HOW to fast, listen to Gin Stephen’s Fast Feast Repeat.

[Carol Bakker · Rating 4 out of 5]

Ha ha! I shelved this in personal-growth, but it's more about person reduction. :)

This is perhaps my fifth or sixth fasting book. I appreciate Cynthia's medical background (NP) and her experience as a functional nutritionist. My philosophy is to support (by buying their book) those whose free podcasts or videos have helped me.

Intermittent fasting has been helpful to me. Sadly, I spent most of the last six months ignoring it. Battle fatigue. I jumped into alternate day fasting in September and immediately feel stronger. Physically it's not hard at all. Emotionally? Socially? Mentally? Challenging!

Any book that increases my fasting muscle and inspires me to keep on is welcome.

A word about the audio. Thurlow reads her own book. Her voice is deep and also — sorry — flat. Her intonation stays within a three-note range. I appreciate it on the Intermittent Fasting Podcast because it sounds no-nonsense and objective. But as a narration it was remarkably like a computer-generated voice.

[Kalee-BooksAndBlather · Rating 4 out of 5]

This book opened my eyes to the four weeks of a woman's menstrual cycle and how we should be eating as well as exercising during the month. The author provides great information on nutrition and the benefits of eating during a "feeding window" instead of the typical American food plan which involves snacking all day long. Readers are encouraged to eating in an 8:16 ratio. Eat within an 8 hour period and allow your body and cellular systems to reset and rebuilt for 16 hours. The majority is done while you are sleeping. I found this book to be worth while. Readers who rated the book at lower rating perhaps missed that Thurlow specifically states that women should not consider this method of eating if they are severally ill, pregnant or have had eating disorders.

Readers who are in peri-menopause or in full menopause may find this book helpful and informative to regain health, stubborn weight loss and renewed energy.

[Sugarpuss O'Shea · Rating 3 out of 5]

This book came up in my 'books you might like' feed & I figured, what the hell. When I was young, I never ate breakfast. As I got older, it had been drilled into me that skipping meals was bad & I needed to eat more often (one Dr had me eat every 4 hours!). Needless to say, being on an eat-o-meter was not good for me (I put on 17 pounds that have decided to stay permanently). Anyway. . .

The reason I decided to read this book, was to see if there were health benefits / ramifications of going back to the way I ate in my teens & 20s. Thanks to Ms Thurlow, I now know I was intermittently fasting long before it was a thing. I'm not planning on following her plan (which is rather vague, quite frankly, hence the 3 stars), but I'm glad to know that I can go back to skipping breakfast forever.

[Carmen · Rating 5 out of 5]

Cynthia Thurlow's podcast is a wealth of information on diet, heart health and the inevitable hormonal changes that come with aging. Her book reflects years of experience working with patients, particularly in the field of women's health concerns, and she speaks with integrity, compassion, and credibility. This is a great book that casts a wide net but also, most importantly, discusses the synthesis of diet and health, how the various systems interact with each other, and respects the inherent complexity therein. Whether one actually intends to fast or not, it's useful and accessible information, clearly outlined, and an easy source to repeatedly refer back to as one moves forward to make the best and most informed choices for their health.