Lillian Wilson

The Intermittent Fasting Transformation by Cynthia Thurlow

Discover a comprehensive guide to intermittent fasting that explores its profound effects on hormonal balance, overall health, and a specialized six-week program for women seeking holistic wellness.

The Intermittent Fasting Transformation

The book has received 3.73 ⭐️ on GoodReads.

Fasting is an ancient tradition that has been practised by humans for centuries for both spiritual and physical benefits. Nowadays, fasting is widely studied as a means of preventing and treating chronic diseases like cancer, cardiovascular disease, Alzheimer’s and diabetes.

This review explores a guidebook The Intermittent Fasting Transformation by Cynthia Thurlow. This read examines the connection between fasting, hormonal balance, and health, particularly for women. The book offers a six-week intermittent fasting program tailored to women’s needs, addressing weight loss and hormonal health. We will delve into its key insights and practical advice for those looking to harness fasting’s potential for both appearance and well-being.

Author’s background

Cynthia Thurlow is a nurse practitioner and the CEO and creator of the Everyday Wellness Project.

Cynthia Thurlow (r)

She is also a renowned international speaker, boasting more than 9.6 million views on her second TEDx talk titled ‘Intermittent Fasting: Transformational Technique.’ She has made appearances on various notable platforms, including ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show.

What is the book about?

The Intermittent Fasting Transformation by Cynthia Thurlow is a targeted six-week intermittent fasting program designed especially for women, offering a sustainable solution for achieving their best physical and mental well-being. Unique in its approach, the program is based on the scientifically proven 16:8 fasting model but tailored to address women’s hormonal needs at various life stages, including cycling, perimenopause, menopause, and beyond. By following this program, readers can expect to:

  • Lose weight consistently and burn fat without feeling hungry, having cravings, or getting stuck at a certain point, all while keeping your achievements.

  • Improve your metabolic health and overall well-being by regulating hormones, which can help reduce symptoms linked to perimenopause and menopause.

  • Feel more energetic both physically and mentally all day long.

  • Discover which foods aid in weight loss, detoxifying your body, and promoting general health.

  • Boost your mental clarity, banish brain fog, and enjoy better sleep.

  • Turn back the clock on ageing and experience additional benefits.

The book not only explains the science behind intermittent fasting but also offers delicious recipes and meal plans to support readers on their journey. Cynthia Thurlow provides guidance and support at every step to ensure readers are inspired and well-prepared for success.

Table of contents

  • Introduction
  • Part One Intermittent Fasting – A Healthy Body and Healthy Hormones
  • Chapter 1: Why Intermittent Fasting?
  • Chapter 2: Balance Your Master Hormones
  • Chapter 3: Trigger Your Weight-Control Hormones
  • Chapter 4: Restore Your Sex Hormones, Thyroid, and Melatonin
  • Chapter 5: Intermittent Fasting and Your Life Stage
  • Part Two The Intermittent Fasting Lifestyle
  • Chapter 6: So-What Do I Eat?
  • Chapter 7: How to Supplement While Fasting
  • Chapter 8: Preparing for a Successful Fast
  • Part Three Forty-five Days to Transformation
  • Chapter 9: Phase 1: Induction-Days 1 to 7
  • Chapter 10: Phase 2: Optimization Days 8 to 37
  • Chapter 11: Phase 3: Modification-Days 38 to 45
  • Chapter 12: Maintain Your Intermittent Fasting Lifestyle
  • Chapter 13: The IF:45 Meal Plans
  • Chapter 14: The IF:45 Recipes
  • Appendix: Best Practices and Resources
  • Acknowledgments
  • Index

Three key takeaways from The Intermittent Fasting Transformation

1Intermittent fasting can help balance hormones

Intermittent fasting has proven to be a remarkable tool for supporting hormonal balance, a crucial factor affecting our physical, emotional, and overall well-being. Many women, who experienced symptoms associated with hormonal imbalances, found relief through this approach. For instance, Chris, a 45-year-old mom going through perimenopause, struggled with sleep problems, fatigue, weight gain, and various other issues. However, after adopting intermittent fasting into her routine, she saw dramatic improvements in her sleep quality, energy levels, and overall health. Chris’s success story highlights how hormonal imbalances, particularly involving insulin, cortisol, and oxytocin, can significantly impact our health and how intermittent fasting can restore balance and promote well-being.

Hormones serve as messengers in our body, affecting cells and tissues by binding to specific receptors. These chemical signals originate in the brain, particularly in the hypothalamus-pituitary-adrenal axis, which regulates various bodily functions, including metabolism, growth, and reactions to stress. Imbalances in hormones can arise due to factors like poor sleep quality, stress, and dietary choices, disrupting the orchestration of these chemical messengers. The three master hormones – insulin, cortisol, and oxytocin – play pivotal roles in the hormonal symphony. Intermittent fasting can help restore balance to these hormones, leading to better health and overall well-being.

2Fasting helps to increase the production of growth hormone, the hormone of youth

Growth hormone (GH), produced by the pituitary gland, plays a vital role in maintaining and repairing tissues in the body. It stimulates the release of growth factors, facilitates the entry of other hormones into cells, and is associated with various benefits, such as improved muscle mass, skin elasticity, bone density, immune system function, energy levels, mental clarity, and mood. GH is often referred to as the ‘fountain of youth’ because it has been shown to slow down the ageing process. However, GH levels naturally decline with age, leading to increased body fat, reduced muscle and bone mass, and other related issues.

While synthetic growth hormone is sometimes prescribed for medical reasons, there are natural ways to enhance GH production in the body. These include losing belly fat, avoiding refined sugar, refraining from late-night eating, and optimising sleep. Intermittent fasting is among the most promising methods to naturally boost GH levels. When fasting, the body produces more GH and less insulin, which can have profound effects, including increased fat burning, muscle gain, enhanced overall well-being, and various other health benefits. In a study, fasting for two days led to a fivefold increase in blood levels of growth hormone, highlighting the positive impact of intermittent fasting on GH production.

3Plan, set clear goals and change your limited beliefs to succeed in your IF journey

Before embarking on your intermittent fasting journey, it’s important to prepare for a successful and positive experience. The IF:45 plan, outlined in the book, offers a gradual and adaptable approach to intermittent fasting, making it accessible to individuals at different life stages. The primary focus is on the 16:8 fasting model, which involves sixteen hours of fasting followed by an eight-hour eating window. This model is recommended for beginners due to its simplicity and effectiveness in supporting weight loss, improving blood sugar, hormone balance, brain function, and longevity.

To ensure a smooth transition into intermittent fasting, several key criteria need to be addressed. First, it is essential to plan your fasting schedule, choosing the eight-hour eating window that best suits your lifestyle. This flexibility allows intermittent fasting to be incorporated seamlessly into various daily routines. Second, setting clear and motivating goals is crucial. Whether you aim for improved body composition, weight loss, better metabolic flexibility, or other benefits, having well-defined goals will provide direction and motivation throughout your fasting journey. Finally, addressing and changing limiting beliefs is vital. Identifying and replacing self-limiting thoughts related to fasting and its potential outcomes can significantly impact your success. Reframing these beliefs with empowering ones can eliminate mental barriers and foster a positive attitude toward intermittent fasting. By following these steps and maintaining flexibility, intermittent fasting can become a sustainable and transformative lifestyle choice.

Strengths and weaknesses, according to readers’ reviews


  • Readers appreciate the book’s scientific depth, which provides a solid understanding of how intermittent fasting impacts hormonal regulation and blood sugar levels.

  • The inclusion of meal plans adds practicality to the book, aiding readers in incorporating intermittent fasting into their routines.

  • Thurlow’s expertise and experience in intermittent fasting make her book a reliable source of information.


  • The book is heavily focused on explaining the ‘why’ of intermittent fasting, dedicating most of its content to the rationale behind the approach, leaving limited space for practical implementation instructions.

  • The author suggests a high number of supplements, which may not align with readers who prefer a more balanced approach to health and wellness, emphasising whole foods over supplementation.

Best quotes from The Intermittent Fasting Transformation

“In your feeding window, you can further activate autophagy by reducing the carbs you eat and including more healthy fats such as grass-fed butter, ghee, coconut oil, olives, extra-virgin olive oil, and avocados.”

“Metabolic flexibility confers numerous health benefits: sustained energy, balanced hormones, fewer blood-sugar roller coasters, fewer cravings, and improved fat-burning, among others.”

“Insulin is like fertilizer for your fat cells. It tells your cells to grab calories and convert them into fat.”

Final takeaway

The Intermittent Fasting Transformation by Cynthia Thurlow is a science-dense yet informative guide that offers a comprehensive understanding of how intermittent fasting can positively impact hormonal balance and overall health, particularly for women at different life stages. Thurlow’s extensive background and expertise in intermittent fasting lend credibility to the book.

It is an excellent book for readers seeking a deep dive into the science behind intermittent fasting and its effects on hormones.

Where to buy

You may purchase The Intermittent Fasting Transformation on Amazon at the best price. It is available in paperback, spiral bound, audio and Kindle versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

Intermittent fasting can restore hormonal balance by regulating the body's master hormones, including insulin, cortisol, and oxytocin. Fasting periods allow insulin levels to drop, reducing the risk of insulin resistance and related health issues. Lower cortisol levels result in reduced stress, while oxytocin promotes feelings of well-being. These hormonal shifts contribute to improved health and vitality.

Intermittent fasting offers a range of practical benefits, including weight loss, improved metabolic health, increased energy levels, better mental clarity, and enhanced sleep quality. It can also help individuals discover which foods support their weight loss goals and promote overall health. The flexibility of intermittent fasting makes it adaptable to various daily routines.

Yes, the book offers meal plans and recipes to support readers in their intermittent fasting journey. These practical resources help individuals incorporate fasting into their routines while enjoying delicious and nutritious meals.

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