Intermittent fasting: transformational technique | Cynthia Thurlow | TEDxGreenville
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0:14 - 0:19What if I told you that breakfast
being the most important meal of the day -
0:19 - 0:21was wrong?
-
0:23 - 0:25(Laughter)
-
0:27 - 0:34What if I told you it is more important
when you eat than what you eat? -
0:35 - 0:39Perhaps much of the nutritional dogma
that we've been raised with -
0:39 - 0:41is now outdated,
-
0:41 - 0:45like snacking all day long
and eating many meals. -
0:45 - 0:47Over the next few minutes,
I plan to discuss with you -
0:47 - 0:53what I believe to be the most profoundly
transformational concept and strategy -
0:53 - 0:56as it pertains to health and aging.
-
0:56 - 0:57Over the last 20 years,
-
0:57 - 1:00as a nurse practitioner
and a functional nutritionist, -
1:00 - 1:02I've seen tremendous shifts,
-
1:02 - 1:05tremendous shifts in health and wellness:
-
1:05 - 1:09escalating rates of obesity, diabetes
and cardiovascular disease - -
1:09 - 1:11many of which are preventable.
-
1:12 - 1:17The choices we make in terms of nutrition
are profoundly impactful on our health, -
1:17 - 1:19more than most of us realize.
-
1:22 - 1:24During my training as a nurse practitioner
-
1:24 - 1:26many years ago,
-
1:26 - 1:32the dominant nutritional paradigm
was exercise more, eat less. -
1:32 - 1:34I've found this
to be profoundly ineffective -
1:34 - 1:38for most, if not all,
of my female patients. -
1:38 - 1:43The concept of "calories-in,
calories-out" alone is just not effective. -
1:44 - 1:47Many of the things that I work with,
with my female patients -
1:47 - 1:52really focus on the connection
between our lifestyle choices -
1:52 - 1:54and how that impacts healthy aging
-
1:54 - 1:55and weight gain.
-
1:56 - 2:00I do not believe, nor do I support,
the limiting belief -
2:00 - 2:05that women have to accept weight gain
as a normal function of aging. -
2:06 - 2:09The National Health
and Nutrition Exam Survey, -
2:09 - 2:15which looks at data
with regard to children and adults -
2:15 - 2:19in terms of their nutrition
and escalating obesity rates, -
2:19 - 2:23compares what went on in the 1970s,
-
2:23 - 2:26where most Americans
consumed three meals a day -
2:26 - 2:28and no snacks;
-
2:28 - 2:30fast forward to today,
-
2:30 - 2:34most of what we are doing as Americans
is eating three meals a day -
2:34 - 2:36and snacking all day long.
-
2:37 - 2:38Really.
-
2:39 - 2:42And so one of the things
that starts to happen -
2:42 - 2:46when healthcare providers
are telling our patients -
2:46 - 2:49that we need to eat all day long -
-
2:49 - 2:51it's wrong.
-
2:51 - 2:57Eating all day long overtaxes
our pancreas and our digestive system. -
2:57 - 3:01It overtaxes it so much
that it cannot work properly. -
3:02 - 3:05And if it cannot work properly,
we cannot absorb our food -
3:05 - 3:07or the nutrients in that food.
-
3:07 - 3:11Another really important distinction
when it comes to meal frequency, -
3:11 - 3:13or how frequently we're eating,
-
3:13 - 3:17is the debate over sugar burners
versus fat burners. -
3:17 - 3:19And when we're talking about that,
-
3:19 - 3:25a sugar burner is someone
that consumes lots of carbohydrates -
3:25 - 3:28and taps into glucose
as their primary fuel source, -
3:28 - 3:31which is incredibly inefficient.
-
3:31 - 3:33If you recognize these individuals:
-
3:33 - 3:35They are frequently hungry.
-
3:35 - 3:37They often get hangry.
-
3:37 - 3:41They have - yes - significant dips
in their energy level. -
3:42 - 3:46They struggle more with fat loss,
and they struggle more with their weight -
3:46 - 3:48because insulin levels are high.
-
3:48 - 3:52Insulin is that fat-storing hormone.
-
3:52 - 3:56So if levels remain high,
we have more oxidative stress; -
3:56 - 3:59we have more inflammation;
-
3:59 - 4:01and we struggle more with weight gain.
-
4:02 - 4:05In sharp contrast to this are fat burners.
-
4:05 - 4:07They tap into fat stores for energy;
-
4:07 - 4:09they have sustained energy;
-
4:09 - 4:11they are much more clear cognitively;
-
4:11 - 4:14they don't get hangry;
-
4:15 - 4:17it's easier for them to lose weight
-
4:17 - 4:19because they tap into those fat stores;
-
4:19 - 4:22they sleep better;
and they age more slowly. -
4:22 - 4:28So meal timing and how frequently
we are eating - it's absolutely crucial. -
4:28 - 4:30Absolutely crucial.
-
4:31 - 4:34Let's talk about some statistics
as they pertain to women -
4:34 - 4:36and healthy aging.
-
4:36 - 4:41So we know two-thirds of women
40-50 years of age are overweight, -
4:41 - 4:43and more than half are obese.
-
4:44 - 4:47How do we proactively
address this statistic -
4:47 - 4:49without quick fixes?
-
4:49 - 4:51It makes me want to cry
-
4:51 - 4:55when my female patients
would prefer I write them a prescription -
4:56 - 4:58than work on changing their diet,
-
4:59 - 5:01more exercise,
-
5:01 - 5:03other lifestyle changes.
-
5:03 - 5:09Women in their 50s and 60s
gain an average of 1.5 pounds per year. -
5:09 - 5:12Per year. That's average.
-
5:12 - 5:16And some of this is attributable
to things like hormonal fluctuations, -
5:16 - 5:20women having less lean muscle mass
than their male counterparts, -
5:20 - 5:22sleep disturbances and mood disorders.
-
5:22 - 5:27However, there are strategies
we can use to help offset this. -
5:28 - 5:31So folks, I want you to save your money
-
5:31 - 5:36on potions and powders and supplements
that are not long-term solutions. -
5:36 - 5:38I've got a better idea.
-
5:38 - 5:40And I'm going to tell you about it.
-
5:41 - 5:43I've got a better idea.
-
5:43 - 5:47There are lots of strategies
that I use with my female patients, -
5:47 - 5:51but none more powerful
than intermittent fasting. -
5:51 - 5:55Intermittent fasting
can help fuel fat loss -
5:55 - 5:58as well as many other benefits
that I'll talk more about in a second. -
5:58 - 6:00But it also can improve
interpersonal relationships -
6:00 - 6:02and self-esteem.
-
6:02 - 6:05And for many women, this permits them -
-
6:05 - 6:10it's the magic bullet that allows them
to gain back their former selves. -
6:11 - 6:12Really powerful.
-
6:12 - 6:15And the really cool thing
about intermittent fasting -
6:15 - 6:16is it's free,
-
6:16 - 6:18it's flexible and it's simple.
-
6:18 - 6:20You take nothing else away.
-
6:20 - 6:22Free. Flexible. Simple.
-
6:22 - 6:25So let's talk about intermittent fasting.
-
6:25 - 6:29It is the absence of food
during a prescribed time period. -
6:30 - 6:33You exist either in a fed
or a fasted state. -
6:33 - 6:36I'm sure for many of you,
you had breakfast this morning. -
6:36 - 6:40So when you eat, insulin
is secreted by the pancreas -
6:40 - 6:42to move sugar into the cells.
-
6:42 - 6:48We store the bulk of our sugar
in our liver and our skeletal muscle. -
6:48 - 6:51But when we exceed those storage sites,
-
6:51 - 6:53we store it as fat.
-
6:53 - 6:58When we're fasted, insulin levels are low
-
6:58 - 7:02and we can tap into fat stores for energy.
-
7:03 - 7:05Free. Flexible. Simple.
-
7:05 - 7:10And so, when we're talking about
intermittent fasting, it's fairly simple. -
7:10 - 7:12If you skip breakfast -
-
7:12 - 7:14If you skip breakfast in the morning,
-
7:14 - 7:17you can reduce your caloric intake
by 20 to 40 percent. -
7:18 - 7:21And the typical time frame
that I recommend to my female patients -
7:21 - 7:23is a 16:8.
-
7:23 - 7:27Sixteen hours a day fasted
with an eight-hour feeding window. -
7:27 - 7:30I know that seems
a little overwhelming at first, -
7:30 - 7:33but I'll give you some strategies
for how you go about doing that. -
7:33 - 7:37So, the 20-40 percent
reduction in calories -
7:37 - 7:39means that you can fuel fat loss.
-
7:40 - 7:43So what are some of the benefits
other than fat loss - -
7:44 - 7:47fat loss and especially visceral fat
around our abdomens, -
7:47 - 7:48around our major organs?
-
7:48 - 7:53We know that it improves mental clarity
because insulin levels are low. -
7:53 - 7:56We know that it spikes
human growth hormone, -
7:56 - 7:58which helps us with lean muscle mass.
-
7:59 - 8:02We know that it induces
something called autophagy - -
8:02 - 8:04I will speak more about this in a second.
-
8:04 - 8:06But this is spring cleaning for the cells.
-
8:06 - 8:09It is only evoked when we are fasted.
-
8:09 - 8:11Autophagy.
-
8:11 - 8:13We know that it lowers insulin levels,
-
8:13 - 8:15blood pressure,
-
8:15 - 8:17improves our cholesterol profile.
-
8:18 - 8:22And we know that it can reduce your risk
for developing cancer -
8:22 - 8:26and Alzheimer's disease,
which I like to call type 3 diabetes. -
8:26 - 8:30If, for no other reason,
we want to protect our brains. -
8:32 - 8:37As wonderful a strategy as this is,
it is not for everyone. -
8:37 - 8:38I'm going to talk briefly
-
8:38 - 8:42about the individuals
that want to avoid this strategy. -
8:42 - 8:46First and foremost,
if you are a brittle diabetic, -
8:46 - 8:49or you have difficult-to-control diabetes;
-
8:50 - 8:54if you are a child, an adolescent
or age greater than 70 - -
8:54 - 8:56might not be the best strategy;
-
8:56 - 8:57if you are pregnant;
-
8:57 - 9:02if you have chronic heart issues,
kidney or renal issues - -
9:02 - 9:04not the best strategy.
-
9:05 - 9:08If you have a history
of a disordered relationship with food, -
9:08 - 9:14whether it is anorexia,
bulimia or binge eating - -
9:14 - 9:17might not be the best strategy
because it can invoke those tendencies. -
9:17 - 9:20And last but not least,
if you have a low body mass index, -
9:20 - 9:22you're frail
-
9:22 - 9:25or you've recently been in the hospital
like I was for 13 days. -
9:25 - 9:28I'm not currently intermittent fasting.
-
9:29 - 9:32Now, everyone always asks,
-
9:32 - 9:35Well, when you're fasting,
we know we're not eating food, -
9:35 - 9:41but you can absolutely consume things
like filtered water, plain coffee or tea. -
9:41 - 9:42They will not break your fast.
-
9:42 - 9:45But when you're ready to eat,
what do you eat? -
9:45 - 9:50Now, I would be remiss
if I did not mention that there are foods -
9:50 - 9:53that are going to be more
advantageous for you to consume -
9:53 - 9:56when you're ready to break your fast.
-
9:56 - 10:00So I want you to focus
on real whole foods. -
10:00 - 10:03That's what your body needs,
wants and deserves. -
10:03 - 10:07So I want you to purchase the best quality
protein that your budget permits. -
10:07 - 10:11Ideally, organic or pastured meat,
wild-caught fish. -
10:12 - 10:13Healthy fats - so crucial -
-
10:13 - 10:16helpful for building healthy hormones
-
10:16 - 10:20and also really important for satiety -
making sure our taste buds light up, -
10:20 - 10:21make us happy.
-
10:21 - 10:24I'm not part of the anti-fat brigade.
-
10:24 - 10:26Really, really important.
-
10:26 - 10:28Twenty years ago, I might
have told you not to eat fat, -
10:28 - 10:29but now we know better.
-
10:29 - 10:32So I want you to focus
on things like avocados, -
10:32 - 10:37coconut oil, grass-fed butter and nuts -
really great, healthy fats. -
10:38 - 10:39Unprocessed carbohydrates.
-
10:39 - 10:41Ladies, absolutely crucial,
-
10:41 - 10:45if you're in perimenopause,
the five to seven years before menopause, -
10:45 - 10:46or you're in menopause,
-
10:46 - 10:49quality and quantity are crucial.
-
10:49 - 10:54So I want you to consume things
like low-glycemic berries, -
10:54 - 10:58green leafy vegetables, squash,
quinoa, sweet potatoes -
10:58 - 11:01as opposed to bread and pasta.
-
11:02 - 11:06Cautionary tale: I want you
to limit sugar and alcohol. -
11:06 - 11:09By that I mean, I want you
to not consume those things -
11:09 - 11:12because they can offset
all the good that you're doing. -
11:12 - 11:15And lastly, keep yourself well hydrated.
-
11:15 - 11:17Now, I want to make sure
-
11:17 - 11:19that I briefly touch on
some of the practical implications -
11:19 - 11:23for how you would go about
starting intermittent fasting. -
11:23 - 11:27Generally, I have my ladies
start with 12-13 hours of fasted period. -
11:27 - 11:30And they can slowly increase
by an hour or so every day -
11:30 - 11:33until they've reached that 16 hour mark.
-
11:33 - 11:36Again, you want to keep yourself
really well hydrated. -
11:36 - 11:38You can also have plain coffee or tea.
-
11:38 - 11:43In addition to that, you want to ensure
that you give it a solid 30 days -
11:43 - 11:46before you determine
if it's the right strategy for you. -
11:46 - 11:48And if you have chronic health conditions,
-
11:48 - 11:51I want to make sure you discuss it
with your healthcare provider. -
11:51 - 11:52Really important.
-
11:52 - 11:54And recognize it may take
six to eight weeks -
11:54 - 11:57to really see the full benefits
of what you're doing. -
11:58 - 12:02The biggest pain point
for my female patients is weight gain. -
12:03 - 12:06I have a fantastic strategy
to help with this, -
12:06 - 12:10but I don't want you to buy into
the next $50 container of protein powder -
12:11 - 12:14or the hottest weight loss
supplement that's out there. -
12:14 - 12:20I want you to think about the fact
this is a simple, flexible and free option -
12:20 - 12:22that you can try at home,
-
12:22 - 12:25discuss with your healthcare
provider if necessary. -
12:25 - 12:28I really feel so passionately about this
-
12:28 - 12:32because it's something that all of us
should be discussing with our patients. -
12:32 - 12:33Thank you.
-
12:33 - 12:34(Applause)
- Title:
- Intermittent fasting: transformational technique | Cynthia Thurlow | TEDxGreenville
- Description:
-
Two-thirds of women 40-59 years old are overweight and more than half are obese. Intermittent fasting can help women lose weight effectively and can not only have a profound impact on bio-physical profiles but also can improve self-esteem and interpersonal relationships. It is easy to implement, inexpensive and flexible.
Cynthia Thurlow is a Western medicine-trained nurse practitioner and functional nutritionist who is passionate about female hormonal health. She believes that the inherent power of food and nutrition can be your greatest asset to your health and wellness journey. She works 1:1 with female clients and is the creator of Wholistic Blueprint, a 6-week signature program for female hormonal health. She's also the co-host of the Everyday Wellness podcast and a recurring segment contributor on her local ABC affiliate in Washington, DC.
This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx
- Video Language:
- English
- Team:
closed TED
- Project:
- TEDxTalks
- Duration:
- 12:45