Debbie Potts Coaching

Episode #439: Cynthia Thurlow and Intermittent Fasting Transformations

Today I am privileged to talk to Cynthia Thurlow on her new book called Intermittent Fasting Transformation and her IF:45 program.

Cynthia’s new book… what is it about?

“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.

Cynthia’s story is different but so similar story to myself- exercising too much, eating too low carb, too much fasting, too much stress.

As I always say with my The WHOLESTIC Method  coaching clients– “you can’t out exercise poor nutrition and eating habits; you can’t out supplement poor lifestyle habits”.

Intermittent Fasting Transformation Cynthia Thurlow

Most modern-day diseases can be traced back to poor nutrition choices, mainly from the overconsumption of macronutrients. Eating less can help you regain a balance and become metabolically flexible once again. Intermittent fasting has been proven to be a healthy and sustainable way of living. It will help you balance your hormones for better metabolic health, give you a boost of physical and mental energy, lift brain fogs, sleep better, lose weight steadily and burn fat without hunger, cravings, or plateaus. Let’s start training our bodies to become metabolically flexible once again.

Join the conversation with Cynthia Thurlow, a nurse practitioner, CEO, and founder of the Everyday Wellness Project. She’s also an 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. She was listed in Yahoo Finance as one of them, “21 Founders Changing the Way We do Business.” 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.

During the episode, Cynthia shares the importance of intermittent fasting, about her new book, Intermittent Fasting Transformation, and her IF:45 program. Discover the customized nutrition plan that will help you be lean, fit, more youthful, sexier, and full of energy—at every stage of life.

During this episode, you will learn about;

[03:35] About KetoCon Austin 2022 conference. Registration code LOWCARBATHLETE

[07:39] Cynthia’s motivation and drive to what she does to help women

[12:58] Acknowledging our physiology as we age and adjusting our lifestyle

[18:12] Metabolic health and why intermittent fasting is important

[20:28] Changing the narrative and knowing the changes to expect down the road

[23:51] Our bodies were designed to fast, and we may need to fast different

[27:07] Cynthia’s book, Intermittent Fasting Transformation and her IF:45 program.

[30:03] Where to start with meal frequency in intermittent fasting

[33:12] Some of the common myths, fears, and challenges people face in fasting

[38:32] When it’s appropriate and not appropriate to fast or workout

[41:41] Paying attention to your energy to know what works for you

[47:45] Fasting regimen for cycling, perimenopausal and menopausal women

[53:37] What to eat; Cynthia’s recommendations from her book

[58:22] Being mindful of your nutrient intake to take charge of your body

[01:00:12] Cynthia’s book and how the program that she is offering

Notable Quotes

  • “For many people who are metabolically inflexible fasting can help them get back to utilizing hormones and burn fats efficiently.”
  • “Just any modern-day disease can be tied back to nutrition choices, so eating less often is something that we should be considering.”
  • “Metabolic flexibility doesn’t happen overnight, so you have to give yourself some grace.”
  • “There is a huge distinction between starvation which is a choice not to eat at all Vs. eating within a feeding window.
  • “There are times that it’s not appropriate for women fast, so pay attention to your energy.”
  • “The problem with a lot of lifestyle choices is that you don’t see the impact in the short term it is in the long-term.”

Resources Mentioned

Intermittent Fasting Transformation: The 45-Day IF Program by Cynthia Thurlow

Connect With Us Cynthia Thurlow






Debbie Potts







LIFE IS NOT A RACE book on Amazon:

The WHOLISTIC Method Manual & Workbook on Amazon:


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