Cynthia Thurlow Hone In podcast
Cynthia Thurlow: Why Women Need to Fast Differently Than Men
"We're seeing really poor metabolic health in our older women. And it has to do with the fact that we've been fear mongered about the role of hormones."


ntermittent fasting—restricting your eating into a set block of time each day—has risen in popularity thanks to celebrities like Andrew Huberman and Mark Wahlberg. They claim that this practice improves weight loss, blood sugar markers, and brain health—just to name a few of the impressive longevity-boosting benefits.

There’s just one thing: many proponents of intermittent fasting are men. But intermittent fasting works differently depending on your sex, according to Cynthia Thurlow, N.P. Dialing into male-centered advice might not lead to the results you’re looking for. 

On this episode of the Hone In with Saad Alam podcast, Thurlow explains why intuitive fasting—a type of time-restricted eating that’s individually tailored to your goals, stress, hormones, and sleep—is optimal for women. She also explains how different hormonal states, like menopause and menstruation, can impact the effectiveness of intermittent fasting, exercise, and diet.

But what and when NOT to eat is only half the fun. Thurlow also shares what she adds to her grocery list to optimize her hormone health.

Listen on:


  • Why longer fasting produces greater benefits
  • The link between intermittent fasting and longevity
  • How intermittent fasting impacts your hormones
  • Why women and men should try different fasting protocols
  • How time-restricted eating may offset the negative effects of modern day lifestyles
Cynthia Thurlow quote


  • The 12-hour magic mark for maximum IF benefits
  • How to use fasting to activate autophagy
  • How to pick the best fasting window for your lifestyle
  • The best IF protocol for women
  • Easy ways to incorporate time-restricted eating, without a big commitment
Cynthia Thurlow headshot