Dhru Purohit Show
How to Get Fit for Summer: Ranking the Best and Worst Health Trends of 2025 including Fasting, Creatine and Detox Diets with Cynthia Thurlow
Wed, 14 May 2025
This episode is brought to you by Momentous, Our Place, and Maui Nui. When it comes to intermittent fasting and sustainable weight loss, the advice out there can be overwhelming and often conflicting. Today’s guest joins the podcast to cut through the noise and tier-rank the most effective lifestyle strategies for long-term success, spotlighting what truly moves the needle—and what’s better left behind. Today on The Dhru Purohit Show, Dhru sits down with Cynthia Thurlow to unpack what we need to prioritize—and just as importantly, what to let go of—for sustainable weight loss and long-term weight management. Together, they tier-rank the most impactful lifestyle habits and debunk common myths around overexercising, one-meal-a-day diets, and detox trends. Cynthia also challenges outdated narratives targeted at men and women over 40, offering a science-backed approach to behavior change. Plus, she dives into the most destructive mindsets that often lead to self-sabotage. Cynthia Thurlow is a nurse practitioner, author, and host of the Everyday Wellness podcast. With over 25 years in health and wellness, she’s a leading expert in intermittent fasting and women’s health during perimenopause and menopause. Her TEDx talk on intermittent fasting has over 15 million views. Cynthia’s mission is to empower women to thrive through midlife and beyond. In this episode, Dhru and Cynthia dive into: Role and benefits of intermittent fasting in weight loss (00:24) Long-term goals for fasting (4:08) Counting and tracking macros (5:36) The downsides of the one-meal-a-day (OMAD) trend (11:15) The connection between body parasites and weight loss (20:24) Gut health tests and their impact on weight loss (25:22) “Thyroid-pause” and its effect on weight (33:26) The role of fiber in our diet and its impact on the microbiome (41:16) Detoxing for weight loss—does it help? (43:05) The difference between intense daily cardio and strength training (51:10) Daily alcohol consumption and its effect on weight loss (1:00:25) Regular and diet soda consumption—how they affect the body (1:03:45) The role of mindset in a successful weight loss journey (1:09:28) Recommendations for developing a stronger mindset (1:12:48) Destructive beliefs that sabotage wellness goals (1:15:16) Why a daily dose of creatine matters (1:17:32) The role of protein powders and shakes in your diet (1:21:49) Seed oils and how to reduce ultra-processed food intake (1:25:05) Thoughts on GLP-1 medications (1:35:25) Hormone replacement therapy (1:47:44) Cynthia’s practical steps for sustainable weight loss and building strength (1:55:01) Also mentioned in this episode: Everyday Wellness with Cynthia Thurlow ™ - Podcast Cynthia's Creatine - The Midlife PAUSE: Strength, Radiance, and Resilience Dhru's protein shake: Try This newsletter For more on Cynthia, follow her on Facebook, Instagram, X/Twitter, YouTube, TikTok, LinkedIn, and her Website. This episode is brought to you by Momentous, Our Place, and Maui Nui. Optimize your energy and mental clarity with the Momentous Three: Protein, Omega-3s, and Creatine made by and used by the best. Head to livemomentous.com and use code DHRU for 35% off your first subscription. Reduce your toxic load by upgrading your cookware! Go to fromourplace.com today and use promo code DHRU at checkout to receive 10% off any order. Right now, Maui Nui Venison is offering my listeners a limited collection of my favorite cuts and products. Just go to mauinuivenison.com/dhru to secure your access now —but hurry, supply is limited! Sign up for Dhru’s Try This Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices
Chapter 1: What is Intermittent Fasting and How Effective Is It for Weight Loss After 40?
Cynthia, today you are helping us understand what are the most important and least important things that we need to prioritize or deprioritize in our life if we're interested in the topic of weight loss, body composition, especially for those that are 40 plus. So let's jump into it, starting with the first one, which is intermittent fasting. You are an expert on this topic.
Help us understand what's the role of intermittent fasting with weight loss and where would you rank it on our list?
I think it depends. So when I talk about the desire to intermittent fast and the health benefits that come from it, It's always with the dovetail caveat of it depends. And because intermittent fasting is not new or novel, despite what the media would like us to think, it is designed to be able to help us utilize stored fat as energy, ideally.
Unfortunately, in kind of our modern day culture, many of us are no longer able to access stored fat as a fuel source because of how frequently we eat and the types of foods that we consume. So when I think about intermittent fasting and whether or not where it should tier on this list, it really depends on the individual. And I'll give you a specific example.
many women that are in my practice and programs that are clients within our business are individuals that are super type a they exercise really hard they don't sleep enough they don't eat enough food they're probably have a very compressed feeding window and those are typically the patients that i will actually suggest to them especially because they come to me they're tired they're weight loss resistant they're trying to figure out why things aren't working for them
More often than not, I will ask them to do a gentler form of intermittent fasting. I would have them do something called digestive rest, which is 12 hours of when you have a feeding window of 12 hours and 12 hours of not eating.
On the contrary of that, male or female, if you have someone that is not metabolically healthy, someone that is maybe just getting started on their health and wellness journey, an individual who's consuming snacks and mini meals, someone that's eating a lot of ultra processed foods, maybe they're not as physically active as they would like to be.
having a compressed feeding window for an individual like that in particular can help jumpstart a lot of health benefits.
Most of the health benefits that we talk about in terms of intermittent fasting, improved biophysical markers, a degree of reduction in inflammation, improvement in brain health and brain cognition, reduction in specific types of cancers, having the ability to evoke this process called autophagy where we have this waste and recycling process going on. So it's always in the context of
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Chapter 2: Should You Count and Track Macros for Sustainable Weight Loss?
And I'll try to guess and then we'll weigh it out. And I'm usually pretty much there. Mm hmm. Because I have gotten so good at eyeballing it after tracking for a period of time. And I also have noticed for myself that if I waver on my diet, which we all do every so often, if I get back to tracking for a week, that's a nice way for me to like reset and regroup.
Yeah. And I think it's also it's one of those things like my husband and I laugh about this because he's a former college athlete. He thinks he doesn't ever have to track anything. And I said, I actually want you to track for an entire week. So I know exactly how much protein you're consuming.
To his credit, he was getting plenty of protein, but he was surprised about the carbohydrates, how much carbohydrate he was consuming. And he was finding that when he looked at the data over time, he's like, when do I eat the most of my carbs? Friday and Saturday night. And so it was like, okay, are you not eating enough food on Friday? Or are you just allowing yourself to indulge?
It just builds that awareness so that you can get back on track if you need to. It's not designed to be punitive. And I think that's sometimes the common misconception is that tracking is designed to be punitive. And I'm like, oh, no, we're just data mining. We are just information gathering. And I think that that allows us to make better decisions overall.
And I think all of us have opportunities where we have things we need to clean up. I'm going through that myself right now. I'm like, OK, time to get back on the saddle.
Well, you kind of talked about this, but this is a trend that got really popular a few years ago and people have a lot of questions about, and that's OMAD, right? One meal a day. And it's on our list over here. And some people feel, oh, wow, because they've maybe heard from an author. There's some pretty prominent books that are out there is, oh, that's all you need.
And this seems like, well, why don't you tell our audience? What is OMAD?
why did it get popular and what are the downsides for somebody who is wanting to not only lose weight but stay fit especially as they age in a perfect world we'd get all the nutrients we need for high level performance from food alone but in the real world most of us could use a little bit of help that's why i start the day off with the momentous three protein creatine and omega-3s these three nutrients form the foundation of long-term health and performance
And research shows that most people aren't getting nearly enough from diet alone. Taken daily, this trio supports every cellular function in the brain and the body. From muscle recovery and growth to sharper focus, steady energy, and even longevity. It is one of the easiest ways to make a big impact on your health span and keep doing what you love doing for longer.
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Chapter 3: Is the One-Meal-A-Day (OMAD) Diet Safe and Effective for Long-Term Body Composition?
So I'm going to go through a few different aspects like that. All right. So the first one that I have on our list is the reason you can't lose weight is because you're dealing with a parasite. All right. So talk to us about that specifically in the context of weight loss. Is there any truth to it? Is that crazy? And then help us rank it. Now,
In addition to that, there might be other things that are related to the topic of parasites, and you can share your thought about that. But let's talk about parasites and weight loss.
Yeah, well, I would say I would back up and say our gut microbiome has a tremendous amount to do with the health of our gut microbiome, whether or not we can or cannot lose weight. And I know this because I just wrote a book on it. So I feel like this is a uniquely perfect time to have this conversation. So number one.
opportunistic infections whether it be a parasite h pylori candida dysbiotic organisms all of those things are opportunistic and so when someone says to me i think it's the parasite that is making me weight loss resistant and i'm like there's so many other things that happen first i think that it is a sign that there is a significant gut microbiome shift And it is not per se the parasite.
The parasite is kind of the symptom, if you will. But there's other things that are going on below the surface. So when I think about this, it just it brings me back to understanding. And I'll give you an example. So when young boys and girls are born and they're growing up up until puberty, our microbiomes are very similar.
It's only the advent of puberty that we start seeing differentiation in the microbiome. Obviously, men predominantly with testosterone, women predominantly with estrogen, but also progesterone and a little bit of testosterone. And up until we go through puberty, if someone chooses to get pregnant, they go through pregnancy. There's a shift in the microbiome. And then we get to perimenopause.
And it's these three big shifts in our lives as women in particular. And then ironically enough, we go into menopause and our gut microbiomes resemble men's. And so the reason why I'm bringing this up is when women in, you know, north of 40 perimenopause menopause suddenly have aberrancies or weird or unusual things that come up on stool testing is one example.
I'm like, it's really a reflection of what's going on at the gut microbiome, both with the differentiation with immune function, things that are changing there. It speaks to individuals that are making less hydrochloric acid. So all of us are exposed to parasites and other type of organisms on a daily basis.
If you eat lettuce, I mean, you are exposed to things because you can only scrub the lettuce or clean the lettuce so well. But we have...
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Chapter 4: Do Parasites or Gut Health Issues Cause Weight Loss Resistance?
Yeah, it's a B. You rank it as a B. It's a B. So I'm hearing a couple of things for you is that when your thyroid doesn't function well, it has impacts on all sorts of other aspects of your life. We have a receptor on every cell in the body. So it'll affect your motivation, your mood. And when it gets corrected and fixed appropriately, and maybe we'll have you mention
for somebody that's not as familiar with it, what things they should be asking for in additional testing so that they go beyond the typical testing that is more limited, as you saw firsthand working in a hospital setting. So if your mood is low, if you don't have energy, if you don't have motivation, you're not gonna be doing a lot of healthy habits.
You're not gonna feel inspired to even sometimes wanna eat healthy. So there's the immediate indirect components, but also there could be some more subtle things that are more direct components that are there
it's not i'm not hearing from you and correct me if i'm wrong that it's probably more of the indirect things but it can play some role in some of the direct things as well is that i'm hearing that appropriately absolutely and i i always like to be fully transparent that it was probably eight years ago and my primary care provider checked my thyroid and i i was that typical perimenopausal woman i was exhausted i was tired i was weight loss resistant i couldn't sleep my skin was dry my hair was dry i mean everything
And she pointed out, you know, your thyroid's underactive. And I was like, I don't want to take a medication for the rest of my life. And so for about three months, I fought this. And then I finally went to her one day and said, I'm absolutely exhausted. I cannot function. And within three days of starting medication, I felt like a light bulb had been turned back on in my brain.
And so I think it's important to share that even I was resistant because I didn't want to take a medication every day. But I happily take said medication every day because it has made such a significant difference. Now, did I go from, you know, having brain fog and not feeling great and not having energy to instantly losing weight? Absolutely not, because it's like peeling an onion.
You have to keep peeling and peeling and peeling. But I think for a lot of individuals that are listening to this that suspect they might have an underactive thyroid, everything slows down in the body. So you get constipated. Your cycles may change. You may have dry skin. You may feel like you're not mentating well, meaning you're just not feeling like you're as clear cognitively.
People may have slowed heart rate. They may have brittle nails. There's a lot of things that can happen. Everything slows down. And so for a lot of individuals, it's getting tested to figure out what's going on.
And so the types of tests that I recommend, TSH, which is thyroid secreting hormone, looking at a free T3 and a free T4, that's the actual, especially the T3 is important because that's the actual active form of the hormone. Looking at reverse T3, which sometimes the allopathic community screams about. It can be a sign if you're dealing with chronic stress, if that is high.
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Chapter 5: How Reliable Are Gut Health Tests and What Should You Know?
Well, that's an indication that you probably are having some issues with higher FODMAP fibers. And you might want to be looking at foods that are lower FODMAP if you're trying to find fiber sources to at least support your gut microbiome.
And I think it's an important, you know, it's a bit of experimentation. And certainly I've had patients who've had SIBO and we've had them on very low FODMAP diets. And there's all sorts of great resources online where you can see it's like a traffic light, you know, green, yellow and red from like lowest to highest FODMAP. I think for a lot of individuals that can be very, very helpful.
The other thing that's really interesting is it goes back to reflecting on The health of your microbiome has a lot to do with what you can or cannot tolerate. And I don't say that to be shaming because I think my gut microbiome has been all over the place over the last 10 years. But I think for a lot of people, as they start healing, they will find that they are more tolerant.
Yeah, that's great. You know, I forgot one on the list of things, of the reasons that you cannot lose weight. I forgot this one, and this is a big one. And there's ads all over my YouTube channel for this. Guys, I don't pick the ads. I have no control of that. And you don't pick the ads that are there. If you listen on the audio, it's all brands that you support, right?
For your podcast and same for my podcast as well. But you'll see so many ads that the reason you don't feel good, the reason that you can't lose weight is because you need to go on a detox. some sort of extreme detox. And if that happens, then everything will magically be fixed. What are your thoughts on that?
And where would you rank that sort of mass market detox recommendation and approach that people get served by companies and ads all the time?
I mean, I do think cumulatively over time we are exposed to a lot. So our toxin bucket over time can get filled. And I think by middle age, most, if not all of us have, whether it's between environmental exposures, food exposures, personal care products exposures, which I think are not probably talked about enough.
mercury amalgams, I don't want to get controversial, like vaccines, just everything, cumulatively over time, depending on our genetics, depending on who we are, we can be exposed to a lot. I am a fan of looking at specific testing to determine, and based on symptoms and getting that good history, determine if someone actually needs something like that.
Now, do I do testing where it is evident to me that someone has been exposed to a lot of plastics? Yes. Do I see people that are not breaking down their estrogens properly? Absolutely. Are there people that don't detox well? And by that, I mean not just detox in a box.
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Chapter 6: Can Thyroid Dysfunction Cause Weight Loss Resistance After 40?
And then, you know, two days a week, 10 or 15 minutes of burst training or high intensity emerald training, that is very different. And I think for many individuals, that becomes... something that is sustainable as opposed to like, oh gosh, I've got to go run and mile. I've got to run for the next hour.
Or I have to be at this super high intensity for a 30 or an hour long class. And you just don't recover the same way. You just don't recover.
No. And that's important. So I think for a lot of, I would say this is, this is actually an S.
Yeah. So we don't have an icon for that, but if we had it, it'd be an S. Yes. That'd be one of the top things that you could be doing. Absolutely. Yeah. Well, another one that we talk about a lot on the podcast and it's going to have some context around it, but it's a great opportunity to bring it up. This magical number, which everybody knows now kind of just
came from a Japanese pedometer company, but there might be some truth that's there to it. And this idea of getting 10,000 steps a day, or at least shooting towards that. So what do you think about that? And where would you rank that?
I personally am a big walker. Like I actually like that non-exercise induced thermogenesis. So just being active throughout the day. Do I think that every person realistically is going to hit 10,000 steps every day? Probably not. I have three dogs, so it's pretty easy.
But I think for a lot of individuals, like if they can just build it into they after a meal, they walk, you know, they park a little farther out at the grocery store or at the mall, if anyone still goes to malls or, you know, you're just doing some type of physical activity. Like for me, I can just walk hills up and down my street and get plenty of steps in.
So I think what it's encouraging people to do, like the prevailing theme is, Be physically active. This is in addition to the other types of exercise that you're doing. And I know that a friend of mine recently was talking about how she does not feel that walking is exercise.
I feel differently.
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Chapter 7: What Role Does Fiber Play in Gut Health and Weight Management?
I'm like, that is a real friend that says to you, I think you could benefit from talking to someone about the things you're struggling with. And so I think that therapy, whether that is with a traditional therapist or you are doing... you know, MDMA therapy with a licensed provider or you are, you know, going to a meditation retreat.
I just think it's really important to acknowledge the stuff that you need to work on. I always say it's again, it's like a sculpture. You're constantly fine tuning things. If I get triggered, it's like, OK, there's something there that I need to work on. And so I think therapy, if people are open to that, is also very important with the right practitioner, the right person. Very, very helpful.
Well said. Well said. All right. We're going to switch to another category within this tier ranking that we've been doing. You were one of the first people on the podcast that was really talking to women in particular, but everybody about why they needed a daily dose of creatine. So let's talk about creatine. Yes. You can talk about a big picture. Creatine is having its moment. It is right now.
It's everybody's talking about it. The dosages keeps on going up for, uh, the recommendations. It went from five grams to 20 grams for some people, 10 grams seems to be a little bit of where a lot of people are talking about right now. People are talking about how it's helping for a lot of things way more than muscle building. Yeah. Um, Why don't you chat about that?
And then does it have a role in the topic of weight loss and healthy body composition?
So creatine monohydrate is the type of creatine that we're
of alluding to and speaking to that is the best research that is the one that the only type that i consume and i've been on the creatine bandwagon for about four years now so i was i was a scooch ahead of this big curve of people that are taking a lot of interest and what's amazing to me is that on my own even without speaking to uh the wonderful researcher i've had on the podcast multiple times darren kandow who i think is amazing um
You know, is that on my own, I've been able to figure out that creatine is not just helpful for strength and sleep architecture, but helps with jet lag. And so for me, with all the time changes that I'm doing, like this week I'm in LA and next week I'll be in Barcelona. So like my body's gone three hours in one direction and then it's going to go nine hours in another.
And so how do I, how do I deal with jet lag? One of the things I do is I increase my creatine. So it's helpful for jet lag. There's research emerging, talking about brain health as well as bone health. Really important because we know women make 70 to 80 percent less creatine. We have less storage than men. So we actually need more than men.
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Chapter 8: Does Detoxing Help With Weight Loss and Is It Necessary?
And so we know that that loss of estrogen and progesterone signaling on bone can make women much more susceptible to osteopenia, and then ultimately osteoporosis. So from my perspective, something that's relatively inexpensive, well-tolerated, it's a foundational supplement. I mean, to me, it is probably the most important supplement in my supplement stack without question.
Yeah, you're such a huge fan. You ended up creating your own creatine. I did.
You want to get a little plug for that? Yeah. So it's the midlife pause creatine. So what's exciting about it is, you know, it's, it's, we added things to the creatine monohydrate that allows us to get better crossage across the blood brain barrier. So alpha GPC, which is a nootropic, some B vitamins, but it's exciting because I have so many people that it's really changed their lives. I have
All my kids take it. My husband takes it. I have my mother taking it. My mother's 79 years old and, you know, retired and she loves it. And so, you know, from my perspective, it's an easy thing that plays well with other supplements. So it's not like you take this and you can't take other things. You know, from my perspective, something that's multipurposeful is really exciting.
Yeah, and creatine is one of the most researched, if not the most researched supplement.
Yes, and so people still say, if I take creatine, is my hair going to fall out? No, there's no research to that. If I take creatine, is it going to damage my kidneys? No, if you have healthy kidneys, it's not going to damage your kidneys. But helping people understand the way it works and why it's important to look for creatine
The purest form, which is CreaPure, which is the stuff that you have to license that is processed in a way that it's less likely to cause side effects. Some people get bloating and GI upset, and that's usually from the cheap stuff.
Yeah, yeah, definitely. So a high-quality creatine like the one that you make, which, by the way, where can people go to find that? www.themidlifepause.com. Midlife Pause. Okay, great. We'll put in the show notes. Where would you rank that? A high-quality creatine, where does it rank? It's an A. It's an A. Awesome. Beautiful.
On that note, you mentioned it previously, but since we're on the topic of supplementation, what about protein powders? Some people want plant-based, some people are okay with whey, some people do a beef protein. How do you feel about protein powders and where would you rank them on the list?
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Chapter 9: Is Intense Cardio Beneficial or Harmful for Weight Loss and Body Composition?
What are your thoughts on that?
You know, it's interesting. When I think about what is going to drive inflammation, oxidative stress, etc., it is probably more the processed food. And as a byproduct is cooked or is consumed with seed oils, it is probably more problematic.
Again, because we know that if you're consuming processed foods, you're consuming an additional 500,000 calories a day because your body doesn't register that you are full. So do I think seed oils are less than ideal? Of course. But with that being said, I think if we aim to consume less seed oils, it means we aim to consume less processed food.
So I think the processed food piece is the most important. If I look at the research, and certainly I know we both have had Dr. Kate Shanahan on, I've read her books, which certainly paint a really ugly, dark picture of the impact, oxidative stress on the cell, how it damages the cellular membrane. can lead to carbohydrate cravings and weight gain.
I think it has more to do with the actual processed food consumption and less about the CETOs. I'm by no means saying like, you know, go out and buy that big canola oil canister because I don't have any of that in my house. But I think it's the bigger picture sometimes we forget about. It's like really the message should be eat less processed foods.
And by virtue of just eating less processed foods, you will consume less seed oils. I don't go to restaurants and I stress about seed oils. I think that I eat out so sporadically that if I eat a meal with seed oils, I'm like in the grand scheme of things. For me personally, this is not going to be a make or break situation for me.
Now, I think if all you're doing is eating out in restaurants and you're not looking at food labels, you probably are getting quite a bit of inflammatory rancid seed oils, probably more than what you should. And just a lot of extra calories. Correct. Again, that same thing, 500. This is average 500 to additional 1000 calories a day if you're eating a lot of ultra processed foods.
So I think if we look at it from that perspective, it yields that we understand that, you know, Aim for less processed foods. By virtue of eating less processed foods and reading some food labels, you will become more aware. You will try to avoid maybe make some swaps. I mean, I still laugh.
I think I went to visit my mother-in-law and I opened up her cabinet and it was just like, my husband's like, don't say it. Don't say it. She's 80 years old. She's not going to change anything she's doing. And I was like, I'm keeping my mouth shut. But I think that from the perspective, like know better, do better.
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Chapter 10: How Important Are Steps and Physical Activity for Maintaining a Healthy Weight?
Yeah. No, shout out to True Food Kitchen here in L.A. Sweet Greens. Yes. Stopped using seed oils. Parakeet, which is a local restaurant. I heard you talk about that. Yeah, Parakeet is a local restaurant. It's based in, I think they have a bunch of locations in San Diego. Now they've come up to L.A.,
um there's more and more places every year there's a consumer food truck that's here in la that's at the brentwood farmers market and a few other farmers market it's called artie's uh artie's burgers he only uses um The Acre oil. The Acre, I forgot the name of the company, but he doesn't use any seed oil. So consumer demand, people are waking up, they're wanting different things.
And there's entrepreneurs that are willing to create that.
Well, the one thing that we started doing were masa chips.
Yeah, masa chips.
But I can tolerate because they're not greasy. It's like I can have a couple of those chips and I feel like it's being super indulgent.
Yeah.
And I'm like, They're handmade. And I was trying to explain to my husband, I was like, there are as many people in that organization working on their kind of, you know, hand doing all their process as in all of Frito-Lay. Oh my gosh. Because one is a massive, massive manufacturing facility and one is not.
Yeah, but going back to, you know, tracking your calories and your macros, I love masa chips, shout out to them. You look at it and you look at a serving, a serving is 28 grams, which is, I think, nine chips. Correct.
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