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

Women shouldnt intermittent fast like men! Whether you are cycling, in perimenopause, or menopause, Cynthias IF45 plan will fit your needs to boost energy levels, improve sleep quality, prevent weight gain, and feel better than ever in your body.

JJ Virgin, New York Times bestselling author of The Virgin Diet

Intermittent fasting will change how you feel every single day. It will keep you young or even reverse the clock. Fasting is different for women. Read this book now to discover Cynthia Thurlows unique take on fasting.

Dave Asprey, author of The Bulletproof Diet

Ever since Cynthia Thurlows TEDx Talk, Intermittent Fasting: Transformational Technique, went viral in 2019, she has been considered a top thought leader in the field of IF and womens health. Her new book, Intermittent Fasting Transformation, puts all of her best advice for women in one place. Spoiler alert: Intermittent fasting is safe for women, and Cynthia explains it through the lens of her personal journey and also her expertise as a nurse practitioner.

Gin Stephens, New York Times bestselling author of Fast. Feast. Repeat.; Clean(ish); and Delay, Dont Deny

Fascinating and so accessible... Cynthia Thurlow has cracked the code on how hormones affect weight loss and why intermittent fasting is such a game-changer for women. Its a must-read for women looking for a nutrition plan that fits easily into their lives and takes their health and total wellness to the next level.

Robb Wolf, bestselling author of The Paleo Solution and Wired to Eat

This book is the complete guide to womens health. Cynthia outlines a brilliant 45-day program to harness the healing benefits of fasting. Its important to understand that women should practice intermittent fasting differently than men, and Cynthia shares how women of all ages can use this tool properly. This book will change the lives of so many!

Ben Azadi, bestselling author of Keto Flex and founder of Keto Kamp

We have come to a point in time when well-designed programs to help optimize women is deeply needed in the face of an epidemic of confusion. We need Cynthias work now more than ever. Her dedication to helping transform lives and commitment to good science practices is exceptional. She does a wonderful job in providing a framework for women to gain control of their health and weight. As a fellowship trained physician in the area of nutrition/obesity medicine and geriatrics as well as founder of The Institute for Muscle-Centric Medicine, I love Cynthias work and am excited for it to get into the hands of the reader.

Dr. Gabrielle Lyon, DO, founder of the Institute for Muscle-Centric Medicine

This groundbreaking, deeply researched book is the only diet plan truly tailored to women. But the benefits go far beyond weight losswith Cynthias plan, women can unlock their metabolic health to help slow down the effects of aging; protect themselves against disease; and feel energized, strong, and vibrant.

Benjamin Bikman, PhD, scientist and author of Why We Get Sick

an imprint of Penguin Random House LLC

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Copyright 2022 by Cynthia Thurlow

Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader.

Library of Congress Cataloging-in-Publication Data

Names: Thurlow, Cynthia, author.

Title: Intermittent Fasting Transformation: the 45-day program for women to lose stubborn weight, improve hormonal health, and slow aging / by Cynthia Thurlow.

Description: New York: Avery, an imprint of Penguin Random House, [2022] | Includes index.

Identifiers: LCCN 2021056265 (print) | LCCN 2021056266 (ebook) | ISBN 9780593419311 (trade paperback) | ISBN 9780593419328 (epub)

Subjects: LCSH: Fasting. | Weight loss. | WomenHealth and hygiene. | FastingHealth aspects.

Classification: LCC RM226 .T48 2022 (print) | LCC RM226 (ebook) | DDC 613.2/5dc23/eng/20211117

LC record available at https://lccn.loc.gov/2021056265

LC ebook record available at https://lccn.loc.gov/2021056266

Cover design: Caroline Johnson

Cover images: Getty Images

Book design by Patrice Sheridan, adapted for ebook by Estelle Malmed

Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.

The recipes contained in this book are to be followed exactly as written. The publisher is not responsible for your specific health or allergy needs that may require medical supervision. The publisher is not responsible for any adverse reactions to the recipes contained in this book.

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To my loves... Todd (aka the hubs), my boys (Jack and Liam), and the doods (Cooper and Baxter); thank you for inspiring me to grow and stretch far beyond my wildest dreams

Contents

Introduction

As women, we all want a life filled with joy, vitality, and meaning, and theres nothing to say we cant have it. Our life expectancy is at an all-time high. Our health habits are at an all-time high, too. Were eating better, exercising smarter but not harder, and learning how to find balance in our much fuller lives. We have everything going for us and theres so much to look forward to. But as we get older, we notice were no longer as energetic or as young as we used to be. We just dont feel like ourselves.

Have you ever felt this way? If so, Id like to introduce you to someone.

She worked a demanding job as a nurse practitioner. It was intellectually rigorous, with long hours of attending to the demands of her patients, their families, and other colleagues.

On top of that, she had two boys in elementary school and felt like her schedule had forced her to miss out on much of what was going on in their lives. She couldnt sleep through the night. In the morning, she had barely enough energy to drag herself out of bed. She was gaining weight and felt fat and frumpy.

Filled with frustration, she continued this go-go-go existence. She tried to improve her symptoms with changing her nutrition and diet but overdid it with too few carbs and too much exercise. Both made things worse.