Today, I am blessed to have here with me Cynthia Thurlow. She is a nurse practitioner, metabolic health, and intermittent fasting expert. Cynthia is dedicated to promoting the nutritional and fasting healing benefits for women. Cynthia spent nearly 20 years in clinical medicine, working in both the emergency room and cardiology. She soon recognized the strong link between food and her patients' health and well-being. This prompted her to pursue advanced training in nutrition and functional testing in order to assist others in achieving optimal health. Her expertise in nutritional science led her to be a TEDx speaker, giving a talk about the power of intermittent fasting with over 10 million views. And now Cynthia is here to answer various questions about keto, fasting, sleep, supplements, and more. In this episode, Cynthia talks about how you can keep your energy up while on keto and fasting. She also shares some insights on how we can get a high quality of sleep. Aside from that, she speaks about the amount of protein you should have in a day. Lastly, she tells some treatments for people with insomnia. Tune in as we chat about fasting, metabolic flexibility, quality sleep, proteins, Candida, treatment for insomnia, and the optimal way of taking creatine supplement powder. Register your FREE spot for the next 7 day keto kickstart challenge with Dr Jason Fung, Dr Ken Berry, Dr Annette Boz and many others: http://www.ketokampchallenge.com  Download your FREE Vegetable Oil Allergy Card here: https://onlineoffer.lpages.co/vegetable-oil-allergy-card-download/ Order Keto Flex: http://www.ketoflexbook.com -------------------------------------------------------- / / E P I S O D E   S P ON S O R S  PureForm Omega Plant Based Oils (Best Alternative to Fish Oil): http://www.purelifescience.com Use ben4 for $4.00 off. Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.  [1:02] Struggling to Keep Your Energy While Doing Keto? Keep Working on You Metabolic Flexibility! The body is still going through an adaptation period. So just keep working on that metabolic flexibility, and incorporate those healthy fats. Eventually, pair it with intermittent fasting when the body is ready. Medium Chain Fats (MCT) can be used to have energy and ketone production.  L-carnitine can also be used to help your body produce ketone. Ensure to have a high-quality sleep and drink water with electrolytes regularly. If you still have fatigue, acquire help from a healthcare provider to get a test. [13:51] Want to Have a Good Sleep? Focus on Quality, not Quantity! Make sure to have two hours of REM and deep sleep, which is the optimal time to get a night of high-quality sleep. Finding things that slow you down are going to be helpful for assisting your body in getting into that parasympathetic. Hydration also affects our sleep. Don’t eat before sleeping; instead, have a walk. Just breathe through your nostrils and get out of the habit of mouth breathing. [23:33] How Much Protein Should You Consume Each Day? Cynthia aims for no less than 50 to 60 grams per meal because she can maintain muscle mass and build from where she is without consumption. At least getting 40 grams of animal-based protein in each meal will give you enough protein. But if you are in strength training, or in the age of 60, increasing that would be better. [33:25] Candida: How to Use Fasting to Help Fight This Infection? There isn't much food for Candida to feed on when you are fasting. Therefore, since you're starving it off, you'll inevitably see a decrease in Candida. Fasting can be useful in this situation. Understanding that substances like caprylic acid or MCT oil have therapeutic benefits is very beneficial when working with your own provider who has made recommendations. Recognize the critical importance of a biofilm breaker and a binder when developing protocols. [45:24] Are You Having Insomnia? Treat Your Sleeping Issues w