Making Middle Age Look Easy with Cynthia Thurlow

The Dr. Tyna Show Episode 192

Intermittent fasting has become a hot topic in the health and wellness world, particularly for women navigating perimenopause and menopause. But how does fasting fit into the larger picture of hormonal health, metabolic function, and overall aging?

In this insightful conversation with Cynthia Thurlow, NP, a leading expert on intermittent fasting for women, we break down the nuances of fasting, hormone replacement therapy (HRT), and how women can optimize their health as they age.

In this article, you will learn:

• How intermittent fasting impacts women differently based on age and hormonal state
• The critical role of estrogen in metabolism, cognition, and long-term health
• Why women must challenge outdated medical perspectives and advocate for their own care

This is such a powerful episode! Let’s dive in.

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How Intermittent Fasting Affects Women Differently

Younger Women vs. Women in Perimenopause and Beyond

Women in their 30s and early 40s are still cycling, meaning their bodies are highly sensitive to nutritional intake. The menstrual cycle dictates when fasting is beneficial and when it can become a stressor.

• Follicular phase (first half of the cycle): Estrogen is dominant, making fasting easier and more effective. Women can handle lower-carb diets and intense exercise.
• Luteal phase (second half of the cycle): Progesterone dominates, meaning stress resilience drops. This is not an ideal time for long fasts or intense exercise.

As women move into perimenopause (late 30s to mid-50s), their bodies become less stress-resilient due to fluctuating estrogen and progesterone. Stressors, including excessive fasting, can exacerbate symptoms like weight gain, poor sleep, and mood swings.

For menopausal women (50+), intermittent fasting remains a valuable tool, but it must be balanced with adequate protein intake to prevent muscle loss. Instead of rigid fasting schedules, a flexible approach is often best.

The Common Pitfalls of Fasting for Women

Chronic caloric restriction: Women sometimes assume “more is better” and restrict food intake too much, leading to muscle loss and metabolic slowdown.

Over-exercising while fasting: High-intensity workouts combined with long fasts can lead to hormonal imbalances.

Ignoring stress levels: If sleep and stress are out of control, fasting can make things worse instead of better.

The Critical Role of Estrogen in Women’s Health

Estrogen is not just about reproduction—it plays a crucial role in metabolic health. As estrogen declines during menopause, women often experience:

• Increased insulin resistance, leading to weight gain (especially around the belly)
• More difficulty building and maintaining muscle mass
• Increased cholesterol levels and cardiovascular risk

This is why some women struggle with weight gain in midlife despite eating the same way they always have. It’s not about willpower — it’s about biology.

Estrogen and Brain Health

One of the biggest misconceptions about menopause is that it’s simply a matter of hot flashes and irregular periods. In reality, estrogen withdrawal can have a profound impact on brain function…and SO much more.

Symptoms of estrogen deficiency in the brain include:

• Brain fog and memory issues
• Increased risk of dementia and Alzheimer’s
• Depression, anxiety, and loss of motivation

The Vaginal and Urinary Health Connection

Declining estrogen doesn’t just affect metabolism and cognition—it also impacts vaginal and urinary health.

• Loss of estrogen leads to dryness, painful sex, and urinary tract infections (UTIs)
• Many women develop urinary incontinence and increased risk of bladder infections
• Vaginal estrogen therapy is a safe and effective solution for these issues—even for women with a history of breast cancer

Despite its safety, many women are wrongly told to avoid estrogen and suffer unnecessarily.

Why Women Need to Advocate for Their Health

Historically, the medical system has failed women—especially when it comes to menopause and hormone therapy. Many doctors still follow outdated guidelines from the 2002 Women’s Health Initiative (WHI) study, which falsely linked HRT to breast cancer.

In reality, HRT:

• Does not significantly increase breast cancer risk for most women
• Protects against osteoporosis, heart disease, and dementia
• Improves quality of life by alleviating menopause symptoms

Finding the Right Provider

Many women struggle to find a doctor who understands the latest research on hormone therapy and metabolic health. If your doctor dismisses your concerns, find a new one.

• Look for functional medicine doctors, naturopaths, or menopause specialists
• Ask friends or online communities for recommendations
• Be prepared to pay out of pocket for the best care

If you’re in midlife and thriving, chances are you know a woman who’s on HRT. Ask her who she sees.

Strength Training and Protein: The Unsung Heroes of Aging Well

Intermittent fasting is a great tool, but it is not a replacement for strength training and adequate protein intake.

• Women over 40 should prioritize protein intake (at least 100g per day for muscle maintenance).
• Strength training 2-3 times per week is non-negotiable to prevent osteoporosis and maintain mobility.
• Avoid extreme fasting that leads to muscle breakdown—muscle is your “longevity bank.”

Remember, losing weight is not the goal — losing fat while maintaining muscle is.

A Smarter, More Balanced Approach to Midlife Health

Intermittent fasting is a powerful tool for women’s health, but it must be done in a way that supports hormonal balance, metabolic function, and overall well-being.

Key Takeaways

• Women must fast differently than men—age, menstrual cycle, and stress levels matter.
• Estrogen is critical for metabolic, brain, and vaginal health—women should strongly consider HRT.
• A holistic approach is key—fasting, strength training, adequate protein, and stress management all play a role in healthy aging.

Be sure and leave me a comment on the podcast so I can know what you think about aging, fasting, and HRT!

Show Links: 

FREE GUIDE: Assess Your Metabolic Health

Metabolic Revamp Toolkit

GLP1 Done Right University 

Ozempic Uncovered 

Disclaimer:

The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

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