Intermittent Fasting: Transformational Technique | Cynthia Thurlow | TEDxGreenville

Intermittent Fasting: Transformational Technique | Cynthia Thurlow | TEDxGreenville

Translator: Rhonda Jacobs
Reviewer: Tanya Cushman What if I told you that breakfast
being the most important meal of the day was wrong? (Laughter) What if I told you it is more important
when you eat than what you eat? Perhaps much of the nutritional dogma
that we’ve been raised with is now outdated, like snacking all day long
and eating many meals. Over the next few minutes,
I plan to discuss with you what I believe to be the most profoundly
transformational concept and strategy as it pertains to health and aging. Over the last 20 years, as a nurse practitioner
and a functional nutritionist, I’ve seen tremendous shifts, tremendous shifts in health and wellness: escalating rates of obesity, diabetes
and cardiovascular disease – many of which are preventable. The choices we make in terms of nutrition
are profoundly impactful on our health, more than most of us realize. During my training as a nurse practitioner many years ago, the dominant nutritional paradigm
was exercise more, eat less. I’ve found this
to be profoundly ineffective for most, if not all,
of my female patients. The concept of “calories-in,
calories-out” alone is just not effective. Many of the things that I work with,
with my female patients really focus on the connection
between our lifestyle choices and how that impacts healthy aging and weight gain. I do not believe, nor do I support,
the limiting belief that women have to accept weight gain
as a normal function of aging. The National Health
and Nutrition Exam Survey, which looks at data
with regard to children and adults in terms of their nutrition
and escalating obesity rates, compares what went on in the 1970s, where most Americans
consumed three meals a day and no snacks; fast forward to today, most of what we are doing as Americans
is eating three meals a day and snacking all day long. Really. And so one of the things
that starts to happen when healthcare providers
are telling our patients that we need to eat all day long – it’s wrong. Eating all day long overtaxes
our pancreas and our digestive system. It overtaxes it so much
that it cannot work properly. And if it cannot work properly,
we cannot absorb our food or the nutrients in that food. Another really important distinction
when it comes to meal frequency, or how frequently we’re eating, is the debate over sugar burners
versus fat burners. And when we’re talking about that, a sugar burner is someone
that consumes lots of carbohydrates and taps into glucose
as their primary fuel source, which is incredibly inefficient. If you recognize these individuals: They are frequently hungry. They often get hangry. They have – yes – significant dips
in their energy level. They struggle more with fat loss,
and they struggle more with their weight because insulin levels are high. Insulin is that fat-storing hormone. So if levels remain high,
we have more oxidative stress; we have more inflammation; and we struggle more with weight gain. In sharp contrast to this are fat burners. They tap into fat stores for energy; they have sustained energy; they are much more clear cognitively; they don’t get hangry; it’s easier for them to lose weight because they tap into those fat stores; they sleep better;
and they age more slowly. So meal timing and how frequently
we are eating – it’s absolutely crucial. Absolutely crucial. Let’s talk about some statistics
as they pertain to women and healthy aging. So we know two-thirds of women
40-50 years of age are overweight, and more than half are obese. How do we proactively
address this statistic without quick fixes? It makes me want to cry when my female patients
would prefer I write them a prescription than work on changing their diet, more exercise, other lifestyle changes. Women in their 50s and 60s
gain an average of 1.5 pounds per year. Per year. That’s average. And some of this is attributable
to things like hormonal fluctuations, women having less lean muscle mass
than their male counterparts, sleep disturbances and mood disorders. However, there are strategies
we can use to help offset this. So folks, I want you to save your money on potions and powders and supplements
that are not long-term solutions. I’ve got a better idea. And I’m going to tell you about it. I’ve got a better idea. There are lots of strategies
that I use with my female patients, but none more powerful
than intermittent fasting. Intermittent fasting
can help fuel fat loss as well as many other benefits
that I’ll talk more about in a second. But it also can improve
interpersonal relationships and self-esteem. And for many women, this permits them – it’s the magic bullet that allows them
to gain back their former selves. Really powerful. And the really cool thing
about intermittent fasting is it’s free, it’s flexible and it’s simple. You take nothing else away. Free. Flexible. Simple. So let’s talk about intermittent fasting. It is the absence of food
during a prescribed time period. You exist either in a fed
or a fasted state. I’m sure for many of you,
you had breakfast this morning. So when you eat, insulin
is secreted by the pancreas to move sugar into the cells. We store the bulk of our sugar
in our liver and our skeletal muscle. But when we exceed those storage sites, we store it as fat. When we’re fasted, insulin levels are low and we can tap into fat stores for energy. Free. Flexible. Simple. And so, when we’re talking about
intermittent fasting, it’s fairly simple. If you skip breakfast – If you skip breakfast in the morning, you can reduce your caloric intake
by 20 to 40 percent. And the typical time frame
that I recommend to my female patients is a 16:8. Sixteen hours a day fasted
with an eight-hour feeding window. I know that seems
a little overwhelming at first, but I’ll give you some strategies
for how you go about doing that. So, the 20-40 percent
reduction in calories means that you can fuel fat loss. So what are some of the benefits
other than fat loss – fat loss and especially visceral fat
around our abdomens, around our major organs? We know that it improves mental clarity
because insulin levels are low. We know that it spikes
human growth hormone, which helps us with lean muscle mass. We know that it induces
something called autophagy – I will speak more about this in a second. But this is spring cleaning for the cells. It is only evoked when we are fasted. Autophagy. We know that it lowers insulin levels, blood pressure, improves our cholesterol profile. And we know that it can reduce your risk
for developing cancer and Alzheimer’s disease,
which I like to call type 3 diabetes. If, for no other reason,
we want to protect our brains. As wonderful a strategy as this is,
it is not for everyone. I’m going to talk briefly about the individuals
that want to avoid this strategy. First and foremost,
if you are a brittle diabetic, or you have difficult-to-control diabetes; if you are a child, an adolescent
or age greater than 70 – might not be the best strategy; if you are pregnant; if you have chronic heart issues,
kidney or renal issues – not the best strategy. If you have a history
of a disordered relationship with food, whether it is anorexia,
bulimia or binge eating – might not be the best strategy
because it can invoke those tendencies. And last but not least,
if you have a low body mass index, you’re frail or you’ve recently been in the hospital
like I was for 13 days. I’m not currently intermittent fasting. Now, everyone always asks, Well, when you’re fasting,
we know we’re not eating food, but you can absolutely consume things
like filtered water, plain coffee or tea. They will not break your fast. But when you’re ready to eat,
what do you eat? Now, I would be remiss
if I did not mention that there are foods that are going to be more
advantageous for you to consume when you’re ready to break your fast. So I want you to focus
on real whole foods. That’s what your body needs,
wants and deserves. So I want you to purchase the best quality
protein that your budget permits. Ideally, organic or pastured meat,
wild-caught fish. Healthy fats – so crucial – helpful for building healthy hormones and also really important for satiety –
making sure our taste buds light up, make us happy. I’m not part of the anti-fat brigade. Really, really important. Twenty years ago, I might
have told you not to eat fat, but now we know better. So I want you to focus
on things like avocados, coconut oil, grass-fed butter and nuts –
really great, healthy fats. Unprocessed carbohydrates. Ladies, absolutely crucial, if you’re in perimenopause,
the five to seven years before menopause, or you’re in menopause, quality and quantity are crucial. So I want you to consume things
like low-glycemic berries, green leafy vegetables, squash,
quinoa, sweet potatoes as opposed to bread and pasta. Cautionary tale: I want you
to limit sugar and alcohol. By that I mean, I want you
to not consume those things because they can offset
all the good that you’re doing. And lastly, keep yourself well hydrated. Now, I want to make sure that I briefly touch on
some of the practical implications for how you would go about
starting intermittent fasting. Generally, I have my ladies
start with 12-13 hours of fasted period. And they can slowly increase
by an hour or so every day until they’ve reached that 16 hour mark. Again, you want to keep yourself
really well hydrated. You can also have plain coffee or tea. In addition to that, you want to ensure
that you give it a solid 30 days before you determine
if it’s the right strategy for you. And if you have chronic health conditions, I want to make sure you discuss it
with your healthcare provider. Really important. And recognize it may take
six to eight weeks to really see the full benefits
of what you’re doing. The biggest pain point
for my female patients is weight gain. I have a fantastic strategy
to help with this, but I don’t want you to buy into
the next $50 container of protein powder or the hottest weight loss
supplement that’s out there. I want you to think about the fact
this is a simple, flexible and free option that you can try at home, discuss with your healthcare
provider if necessary. I really feel so passionately about this because it’s something that all of us
should be discussing with our patients. Thank you. (Applause)

100 thoughts on “Intermittent Fasting: Transformational Technique | Cynthia Thurlow | TEDxGreenville

  1. I’m a cyclist that rides in the early AM which would be towards the end of my fast. Will I have energy to go out for 3-5 hour ride? I would love to try this 16/8 fast but concerned I will drag on morning rides. Help here please?

  2. Amen Sister! I completely agree!! My health is finally being transformed for the better from the inside out due to intermittent fasting. Keep getting the word out! It will save lives no doubt!!

  3. I love IF! And the best part of this for me is that it improved my metabolism so much. This may be TMI but my bowels have been better after I did IF!

  4. Outdated. Information. Talking about grass feed, wild caught . No meat is good for you . Unfortunately half of it has value but animal consumption not the right choice to make for the body

  5. Best health decision I ever made, forget dieting, weigh lost milkshakes, gym fads…. it’s simple don’t eat for 16 hrs a day. I’ve introduced many friends and family to this 16:8 fasting the benefits are incredible. It works! And it’s FREE!

  6. I'm guessing I finally understand why i haven't gained much weight since middle school. A decade with only 20lbs in change as a male from the start to the end of adolescence sounds way off. I've skipped breakfast for most of my life between middle school and now. At 24 I struggle to break 130lbs. But please clarify – if I were to start eating breakfast everyday, would I eventually gain weight?

  7. I know people who've advocated fasting for years, I just didn't listen. Now I'm trying it. 16:8 but I'll keep a day on the weekend of eating/drinking what I want. Watch the Science of Fasting HD on youtube, it's very interesting. Medicine and Science started rejecting fasting because it has deep roots in Judaism and in Christianity, and because pharmaceutical companies can't make money off of it. Imagine how CNN and the other media (Hollywood, comedians) would absolutely ridicule a politician if they came out and said to "solve" our healthcare problems, we need to fast. They'd be destroyed, and big pharma would be fronting the bill and providing all the "expertise" to counter the argument.

  8. I have just started the 16/8 been on it 10 days. The hunger pains from the morning time is manageable now by drinking more water. No weight loss yet need to figure out what foods to eat. But going to stick with it. I feel good in the morning and not tired like I use to be.

  9. Help me out here:If I fast 16 and 8 but daily caloric intake is at a surplus. Will I be able to stay at the same weight?

  10. This lady is dumber than a sack of bricks. CALORIES IN – CALORIES OUT is the only way. MOVE MORE. It’s not rocket science. You already intermittent fast hence breakfast… BREAK-FAST.

    Effing moron

  11. The moment someone, especially medically educated counts flesh of the animals or their body fluids or periods healthy, I cannot continue listening to what they say. Frustrating!

  12. Fasting causes your metabolism to slow down so your body doesnt die off. Fasting will actually cause damage to your body and your body will try to repair itsself but will have to sacrifice something else in the body in return. Eating small meals more times per day will speed up your metabolism to your normal level and the body will start the healing process. Food is there to nourish the body and heal it not to damage you. If the food you're eating is damaging you then you are eating the wrong foods.

  13. This was one of the first IF videos I watched when I was seeking information about it. I started intermittent fasting in the beginning of September 2019 (Same day I watched this for the first time). Now in February 2020 I have lost 10kg and my weight is perfect (176cm/70kg) and my blood test is also perfect. I turned today 53 Years. Best thing I've ever done to myself. I also changed my diet towards low carb diet, but not so strict (I don't need to, at least for now). Thank You Cynthia Thurlow, you gave me a great gift.

  14. This was very informative! Thank you … I would also like to mention that you need to really work on your posture. You slump a lot & that is not healthy. But I also know you might not be feeling at your best since you said you were in the hospital for 13 days.

  15. 8:57 a-Fib patients: Fasting can lead to an electrolyte imbalance. This can make the heart unstable and prone to arrhythmias. I think this is why she says patients with a chronic heart condition should not intermittent fast.

  16. Our ancestors did not eat 3 meals a day… They had to run after the meal 🙂 . I have always followed this IF because I was feeling good. Very light meals. All my life. Now I am 73, in shape, same weight. It's a matter of habit. I practice yoga, QiGong, bicycle…etc. You can take the 12-12, eating a little at a time. But forget the big meals.

  17. yes this is what my natural path got me on "intermittent Fasting" tho my window was 6 hours eating and 18 hours fasting. it helped me loss the baby weight after having my baby. im now pregnant again and now that my really bad pregnancy sickness is starting to go I have started this Intermittent fasting again. Tho my window is now 7-8 hours eating and 16-17 hours fasting. My nutritionist/natural path also recommended I cut out wheat, diary and processed sugars. This has helped with all my really bad pregnancy symptoms like extreme heart burn/acid reflux, sugar crashes, tiredness and fatigue.

  18. INTERMITTENT FASTING IZ AWESOME!!! Right now I'm doing the 16/8 method. I've lost 30 pounds in my first 6 weeks!!! My belly is flat without doing ab exercises!!!!

  19. I was very thin when I started intermittent fasting (just for the heck of it and added benefits) and gained 20 lbs because it hugely increased my desire to binge. I haven’t been able to curb my portion control ever since. In fact, I used to be a grazer and snacker who never enjoyed big meals and that kept my calorie count down. Surely there are many more people like this. I guess this is a “no broken so don’t fix” type of thing.

  20. This helped me lose 4kgs in a month. Definitely transformational concept. I had been trying to lose these kilos since the past 2 years. And I had tried everythingggg on this earth to lose and nothing helped. Thankyouuu!

  21. Curious about meat, fish, etc. it seems that more and more nutritionists are recommending vegetarian or vegan lifestyles. You do not? Why?

  22. Interminttent fasting does nothing except reduce the overall calories for the day, this women is as deluded as flat earthers

  23. Here's what intermittent fasting has done for us:
    Myself- 73 lbs in 5 months
    My Mom- 9 lbs in 6 weeks
    My Twin Sister – 17 lbs in 8 weeks
    my mom and sister just started at the beginning of the year in January,it doesn't happen overnight, but stay consistent and it will happen!

  24. I disagree with her point on IF not being good for diabetics or renal patients. I'm both and it has helped me tremendously

  25. I started IF on Jan 6th, 2020. I started slowly doing 12:12, then 14:10, then 16:8 (recommended on this video), and then stayed on 18:6 for 3 weeks. At week 6 I started pushing for 20:4. It gets easier and you don't miss the 3 meals a day. So far I lost 12 lbs. I'm hoping to lose a total of 25 by the end of the year.
    Additional benefits: 1) I found that not only the fast itself helps with my health, but the increase in water intake does, too. To stay "full" most of the time I'm fasting, I'm drinking a lot more water than I used to, and that also brings its own benefits when it comes to cleansing the body and improving organ function. 2) I'm saving money! Because I only have to think of 1 meal a day instead of 3, I'm spending a lot less!

  26. She says that "when" you eat is more important than "what" you eat…… And then she goes and tells you not to eat sugar 😒

  27. Weight loss is definitely a side effect of IF. For me the mental and spiritual clarity is like night and day when consistent with IF. The energy spent digesting is significant.

  28. When you eat is more important than what you eat?!?! False. Both are equally important and I understand the point you are trying to get across, but don't be misleading from the get go. Your point that "meal frequency and timing is crucial" is a far better way of stating what you were championing.

  29. Great Video clip! Excuse me for chiming in, I would appreciate your opinion. Have you considered – Dinanlinson Amazing Look Approach (search on google)? It is a good one off product for learning how to quickly lose weight without the normal expense. Ive heard some decent things about it and my close friend Aubrey finally got great results with it.

  30. Just enjoy life and only eat chips when you are drunk. Not eating for long periods will make you miserable. Simply burn more than you eat to lose weight. And when your happy with your weight, burn (exercise what you eat). And if your happy the way your are, enjoy life.

  31. I'm not sure it's intermittent fasting or lack of calories… I haven't changed my eating habits and am gaining weight. When I "intermittent fast" I lose weight….why? because I'm not consuming as many calories. lol…I also cut carbs. I think is an easier way to lose weight in that you aren't starving yourself throughout the day.

  32. Loved. This presentation. Thank you so much for this wonderful research. I’ve been doing the 16/8 for a 4-5 months and have never felt better.

  33. She makes a lot of claims but provides no science. I'm not saying it's wrong, but we should all expect something more substantial.

  34. Mmmmm yea, you can do intermittent fasting but can’t go and stuff your face with whatever you want to eat, you still have to watch your calories intake. The key to intermittent fasting is you cutting out your window of eating to limit your calorie intake. Been doing it for years now, will never change it

  35. I’ve been intermittent fasting for about 2 years now and I absolutely love it. I , however, do not skip breakfast because from my research I feel it’s not in my best interest. My hours of food consumption begin at about 9 am and I’m finished eating by 2 pm. So I have a 19 hour window where I’m not eating and I love it! The first week was hard but after that, it was easy. Lots of time for the body to do its spring cleaning 🙂 I also walk 2 1/2 miles a day. I don’t eat meat and rarely dairy but I do eat fish. Lots of greens, nuts, some fruit. I rotate what I eat all the time. So much easier, less dishes, less food prep, more time for fun! Grazing all day long is the worst thing you can do for your body as digestion requires more energy than literally ANY OTHER ACTIVITY!

  36. Been doing this, but don’t eat from midnight to 6:00 am, minus the etoh, working, I sleep from 10:00am-5:30 pm, working I must say

  37. On intermittent fasting 16/8 I have lost 38 lbs in 4 months. I’m 70 yrs old. I have never followed a diet that has worked aa great as this. Life style change for sure.

  38. Follow Ayurveda. All things about intermittent fasting is available in detail in 7000 years old hindu scripts, Vedas. Till date modern science could not prove anything wrong in it. Indians have practicing intermittent fasting for ages.

  39. To all those who've done it and actually lost weight: I've tried 16:8, been doing it for 2 weeks, haven't lost any weight, what am I doing wrong? :(((( HELP?

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