Live Like a Girl with Dr. Mindy Pelz - A Guide to Taking Back Women's Health & Fasting Like a Girl

Episode Date: July 22, 2024

In this special live episode, captured from the Keynote at the ICDI conference, Dr. Mindy delves into women's health, particularly addressing metabolic health, hormones, and lifestyle adjustments. She highlights the necessity of tailored approaches to health and the significance of community and oxytocin in fostering well-being. In this episode, Dr. Mindy also offers practical advice on supplement cycling based on menstrual phases, the benefits of fasting snacks, and the crucial role of minerals and amino acids during fasting. This is a must for any woman seeking to transform her health and well-being. * Warning: Dr. Mindy uses some explicit language, so listener beware ;) To view full show notes, more information on our guests, resources mentioned in the episode, discount codes, transcripts, and more, visit https://drmindypelz.com/ep245 Check out our fasting membership at resetacademy.drmindypelz.com. Please note our medical disclaimer.

On this episode of The Resetter podcast, I bring you something really new and different. And I am incredibly excited to bring this to you all. Because literally, we've never done this. And it's a keynote speech that I gave in Phoenix at the Hey House I Can Do It event. I love speaking from stage. So if you've never heard me from stage, you're going to get a little glimpse here of why I love speaking from stage so much. I wish all of you that have been following me and listening to my podcast.

I wish I could see your faces as you were listening to these incredible conversations that I've been having. And what I love about speaking from stage is that I really get to see the audience's reaction. And this keynote speech was on a Sunday morning of the I Can Do It three-day conference, and it was to a room full of a thousand plus women. and it was a really magnetic crowd and a really good moment to share my passion for lifestyle and hormones. So we loved it so much. I got such great feedback on it that we decided to bring it to you and make it accessible

to you on the Resetter podcast. So I hope you enjoy it as much as I enjoy delivering it. I hope you get a little more information than you might typically get in one of my solo episodes or in my interview conversations. And as always, I'm always here to present information to you that moves your health and your life forward. So here you go. Here's my speech from the I Can Do It event in March of 2024. Enjoy. Welcome to the Resetter podcast. This podcast is all about empowering you to believe in yourself again. If you have a passion for you, for learning. If you're looking to be in control of your health and take your power back,

this is the podcast for you. I really appreciate that. Thank you. Thank you. Thank you. Too kind. And I got a lot of information for you all today. So if you like drinking from a fire hose, you are about to take a big sip. So let's start with this, just so I know, who I'm talking to. How many of you have read fast like a girl? Nice. How many of you actually read it? Let's just say I mean I'm buying it reading it doesn't mean this is the same thing. Okay. Okay. And we found out on Friday that a lot of you didn't look at the appendix, which I put some really good things in the appendix. How many people saw the lists in the appendix? Thank you. Thank you. So I'm going to start from the beginning. So I was in practice

for over 25 years. I had a holistic health center that was multifaceted. It had chiropractic massage. A lot of biohacks. We did a lot of oxygen, red light therapy, and we did a lot of detox, and we did a lot of hormones, and we did a lot of lifestyle. And when I was first in practice, I was like a little baby, 26 years old. And when women would come in to my office, they usually had one symptom. It was like, oh, you know, my back hurts or my thyroid's off or I'm fatigued or at brain fog. There was like one. And it took about three tools to maybe put these women back together. And within about 30 to 90 days, these women were healthy and doing fabulous. So it was very, very simple. Fast forward, 15 years into practice. And these women started to come in with multiple

health problems. They started coming in with struggles with weight. I mean, God, so many people were like, my metabolism is broken. We're going to fix that one today, if that's what you think. So my metabolism, I think it's my thyroid. Can you check my thyroid? I think I got a gut issue. I can't get out of bed. I'm overwhelmed. I'm not sleeping. I have depression. I have anxiety. I can't think straight. Anybody have those symptoms? Well, keep your hands up. Keep your hands up. because you're not alone. This is what I really, really want everybody to understand is that there is some reason that so many women

are struggling with their health. And when I was first in practice, I saw a lot of people would come in and they would be like, well, whatever you're saying, I need to go check it out with my primary care physician. And it was like this relationship I needed to have with the primary care physician in order to be able to get the woman well.

And then fast forward 15 years. And the thing that I heard the most was whatever you do, do not send me back to my doctor. I need to do everything I possibly can to stay out of that office. They don't listen to me. They're giving me antidepressants. And they're giving me no solution. So you are my last solution. So do not send me back there.

So I start in. Let's see how I, where do I push this? Where I point this? Is it not going? Oh, no! No, it's giving away all the good stuff. There we go. I was told that we have some glitches and technology here.

So I started to dive in, and I realized that the women in my practice were not alone, that women in general were suffering. So these are the statistics I put in Fast Like a Girl. We have 41% of women over 21 are obese. I'm going to explain why today. We have high blood pressure. We have Alzheimer's is happening to us. We've got diabetes thyroid.

Thyroid problems. You know, 50% of women that go through menopause are going to be diagnosed with a thyroid problem. We've got autoimmune. 80% of autoimmune conditions happen to us. I saw a statistic this morning that women are more likely to have PTSD from an event than men. That's low estrogen, by the way, and we'll talk about that. So, and we, it's overwhelming how women are suffering. And what we've got going on in our doctor's office is this.

By the way, just so we're all clear, if anybody's offended by my swearing, you might leave now, because this bullshit has to stop. I know, and I just, just so we're all clear, because this one really irritates me too. Words are just, I love words. I'm an author. I like to write. I like to geek out on words. And one of the thing about certain words in our society

is they're taboo, like the word fuck. And so I like to say it because I know it's not, you know, I was raised by a 50s mom. It's like, oh, that's not very lady-like. Well, let's look at what lady actually means. Lady means that you play a certain way, so society thinks that you're wonderful and perfect. I'm not perfect.

I might be a tad bit wonderful, and I like to fucking swear. And I'm definitely not a lady. Definitely not a lady. Ladies follow the rules. Legends, according to Stevie Nix, legends make the rules. So I would rather be a legend than a lady.

So if you are one of those women that have walked into your doctor's office and you have been told that it's in your head, that you need an antidepressant, that there's genetic, that they don't know what it is, and they don't have any answers. You're a whiner. You keep coming back with more symptoms. today's the day I free you from that because this is what's going on when you leave and the man comes in

He's told completely different Opinion. It's horrific. We have been grossly left behind and the reason that I'm so mad about this is because I've sat with these women in the trenches and they are mothers They are grandmothers. They are community members and they are suffering and our health care system is sitting there with their arms crossed and they're not listening to us. When we look at the research right now for women, it's despicable. Like, I'm going to tell you a statistic that nobody talks about,

that I think we all should be talking about. If you are a cycling woman, did you know that your cholesterol goes up in the front half of your cycle and it goes down in the back half of your cycle? And so you walk into your doctor's office and they draw blood and they're like, your cholesterol is high.

You might need to look out for that. they ever ask you what part of your cycle you were in? Did you know that if you have a traumatic event and your estrogen is low, estrogen is neuroprotective. So if the trauma happens and you don't have estrogen to protect your brain, then that particular trauma is going to stick on your brain and in your body in a deeper way because you didn't have estrogen to be able to protect you. Anybody who's in a deep therapy over trauma, have you ever been told that? This is where we are dropping the ball in health care for women. And thank God, it's changing.

And to you guys, I just want to say, one of the things that was the most exciting for me about Fast Like a Girl is how you all just took it and you shared it and you talked about it. It's like my dream with Fast Like a Girl was we were going to crack open a cultural conversation and we have. So thank you for that. That should probably be another thing we should say in here. We talk a lot, wherever I go around, we're going to talk about all the messy symptoms of menopause. And I love talking about menstrual blood. So if you are like, oh, like, I don't really like to talk about my period. Well, today's the day that changes too. And if you're a menopausal woman that's like, oh my God, nobody's been able to like fully let me express what this suffering that I've gone through.

I've had to keep it quiet. I want to also free you of that. Because that's how we make change. And what's happening is that all of a sudden now, you all are waking up, and I mean that not in a like, oh, you were like any less than, but you're seeing what's happening

and you're starting to talk about it. And we're starting to see change happening here in this country where the first lady's like, hey, this bullshit doesn't work anymore. This isn't, why aren't we researching medication? Why aren't we looking at the menstrual cycle? One of my favorite favorite, and I always will, this was like the epitome of social media.

Last year, I went on the Mel Robbins podcast, and she loved the quote that I said about how post-menopausal women could time their fast according to the moon cycle. And I said in the podcast, if you listen to the whole podcast, I said, like, it's a theory, and I think it's really interesting one, one because we have to look at how women and nature go together. And there's no coincidence that the moon cycle averages 29.5 days and a woman's menstrual cycle averages 29 days. Huh. Fascinating. So I say this to her. She clips it on a reel, puts it on Instagram, and this one person leaves the comment and says,

well, I looked up the moon cycle thing that she's saying, and I can't find any evidence on there. Therefore, I don't believe anything else she says. And I wanted to just jump in there. You can't, by the way, respond to any negative things on social. So you just sit back and just close your phone. And so, but I was so mad because I wanted to say, and it was a woman who said it. I want to say, they're not even researching us, like on blood pressure medication and cholesterol. They're not even looking at what's in menstrual blood.

Do you know there's four toxins in menstrual blood? When you menstruate, you're detoxing. You're getting rid of plastics and phallates and pestil. and forever chemicals. You need to be able to shed. We're not even studying this stuff, let alone the moon cycle. So I say this to say that we have been underserved by our healthcare community.

And so what I did in my practice is I made a really clear line in the sand, and I said, any woman that's coming into my practice, we are gonna master lifestyle. Because the healthcare, the goal, the goal, and this is still the goal, by the way, until they clean that system up, the goal is to keep you out of that system. So if I can keep you out of that system

by teaching you how to improve your lifestyle, now we can move forward with your health. So what I started to do is I started to pull together all the women in my practice, and we would do monthly talks. So, and I would pick a different subject. I would pick like one month, it would be on brain, next month it would be on thigh,

thyroid and we would fill my practice and I would sit down and I'd say okay here are the blood tests you need to look at here's the lifestyle that you need to think about here's how you need to approach your health and this became so crazy popular that all the women brought the women because that's what we do right we like when we have a good idea we don't just keep it to ourselves we're like oh my god this is amazing you got to know about this so it's created this flood into my practice it got so big that we ended up having to rent a church church. And we would a couple times a year rent this church and I would hold these huge events and all the women to bring the women. And one of the things that I realized in that is how thirsty

women were for two things. They were thirsty to understand their bodies and they were thirsty to figure out lifestyle. And it's so fascinating to me because so many doctors will tell you, my patients don't want to do lifestyle. No, they do. I promise you. You just haven't, you don't, you don't have the time to be able to commit, and that's not their fault, but you don't have the time to be able to teach them lifestyle. So I'm gonna do it. And that's what I'm, and by the way, hopefully you know this.

Once you understand it, I'm gonna task you to continue to put this information out into the world. Because it's time that we take back our own health, bring it back into our own responsibility. So where we are in health right now may not be our fault, But it is our responsibility. So if you don't love the body you're living in, it's your responsibility. You may have gotten there because of a lot of things like I'm going to teach you today.

And we can point a lot of fingers at a lot of people, but ultimately today's the day you go, it's my responsibility. I've got to do something about it. I have to make a change because nobody else is looking out for you, except maybe me. Second thing that I learned in these incredible mamas and women in my practice was that we are much stronger together. And when we come together in community, we start to thrive with our health. It's not just like, oh, it was nice. Like my office was a big party.

Literally, like, people would come in. They'd bring their kids after school. And all the women would meet. They had met at the talks. and now they were best friends and they were doing things together. And it got to be a problem where I was like, the waiting room was really full, but those people have already done their therapies in here,

and they won't leave because they're all connecting to each other. And so I started to realize that oxytocin is the most powerful hormone we have, and we don't give her enough credit. So oxytocin, all of you that are smiling at me, thank you. You're getting oxytocin, I'm getting oxytocin. And oxytocin pulses in for a couple of minutes when we have a really cool human connection. And I will show you here in a minute why oxytocin calms and balances all other hormones out. And we walk around and we're like, oh, I don't have time for that.

I said this on Friday at my pre-conference. How many of us are like, I had some good friends a while ago. But then I got really busy with like my career and my family and I just didn't make them a priority. and now you end up like me, an empty nester, and you're like, huh, where do those friends go? I didn't put any effort into that because I was too busy. We walk around as a society, but women especially, and if you are this, I really want to free you from this today. We walk around and we're like, I'm so busy, so busy, I'm so busy, I'm so busy, I'm so busy, I'm so busy. I know I should do that, but I'm so busy, so busy.

I'm sorry I didn't call you because I was so busy. I'm just so busy. And it's like a freaking badge of honor that we're so busy. Busy actually destroys your health. And I'll show you why hormonally here in a second. So if you're suffering with any part, I'm going to walk you through a thought process today, but if you're suffering at all with your health

and you have, I heard this last night, I was at a dinner and this woman came up to me And she was like, I'm eating the right things. I'm fasting. I'm taking the right supplements. Like I'm doing all these things. And why am I not getting better? And it wasn't the place to inform her this, but what I wanted to say was like, who are you hanging out with?

In your day, how many bouts of oxytocin are you getting? Are you stopping and calling a friend? Are you prioritizing laughter? I started listening to comedies at the end of the day because I was like, I need to bring my oxytocin up. All those friends I had left in the dust when I was so busy, I now actually talk to them every morning. I have a little, anybody used Voxer?

I have a really cool little like walkie-talkie system where I can like text message, voice text message, all of my friends in the morning so that I get my oxytocin. So I started to really prioritize oxytocin. The other question that I really saw clearly from these women is how many people say, I want to be healthy, but they don't really know what health is. I don't even think our health care system knows what health is.

In the health care system, health is the absence of symptoms. That's not health. What happens to the woman who, like, goes in for the routine mammogram, had no symptoms, didn't see it coming, and now she's got breast cancer. Was she unhealthy? Or was she healthy on the drive? to the mammogram and then she gets the mammogram and now she's unhealthy.

No, you don't lose your health of the diagnosis. It was a process. It takes seven years for cancer to build up in your body. It was a process that over time you got more dysregulated, a more dysregulated, more dysregulated. So this is a new concept that I'm teaching now to my reset academy members. How many reset academy members in here? Just raise your hand. This is my membership group, my tried and true.

And we've been unpacking this concept. I did a podcast on it. You can go listen to it. My podcast is called The Resetter Podcast. And I did a whole one-hour lecture on this concept that I am now calling the dysregulation loop. And here's how it works. And you can enter in at this loop at any point in time.

So your metabolic system goes off. You haven't been taught how to eat. You never knew to fast. Your hemoglobin A1C, which we'll talk about in a moment, is going up. It's over five. You've been told you need to lose weight. By the way, how many people walked in their dog? That's another one.

They walked in their doctor's office. And they're like, I have all these symptoms. And the doctor looks at their BMI, which is a bunch of bullshit, and was like done back in the 50s. And, I mean, everybody's weight should be different. The fact that we're like judging everybody off one average called the BMI of as ridiculous. So then we end up with this BMI is too high and all your problems now are because you are not losing weight. Anybody had that problem? That was really, really common one that

the women in my practice came in with. And so this dysregulation loop is usually the metabolic system goes off first. And now all of a sudden you're putting on weight for no particular reason. You can't lose weight. The old strategies aren't working for you anymore. And your glucose and insulin balance is going off. Then you're upset about that because you're like looking in the mirror, and I'm just going to pick on weight loss today because we're going to unpack how you can lose weight forever. And if you don't need to lose weight, don't worry, I got plenty for you too.

So, but we look in the mirror and we're like, oh, God, like I can't diet. I can't exercise. I don't know why this reflection that's facing back at me is not changing. I'm doing everything to make her change, and I hate her. I just want to point out that this is happening in the mirrors of millions of women when they see their reflection. So if that is you, you are not alone. When we see extra weight on our body, what ends up happening is we think it's our fault. I'm going to show you today why it's not.

So when the metabolic system goes off, now we're frazzled, now we're stressed out. So some of us will continue to shame ourselves and knock ourselves down, which only raises cortisol. As you're looking in the mirror and you're like, God, I don't like that. What are you doing? Like, what is going on there? I got to look away. I mean, some women are like, I got to look away. And when you're looking in that mirror, cortisol is going up.

The same thing, by the way, is happening when we get on our phone, and we're like, on Instagram, we're like, oh, my God, that person looks so good. That person lost weight doing that. Oh, my God. Like, oh, they're doing that? Oh, my God, how do they go there? What are they doing? They went on that vacation. Oh, my God, look how happy they are with their husband.

I'm not that happy. And so every time we're on Instagram or social media doing that, our cortisol is. going up. And so you have one group of women that will stay in this free spot and they won't do anything. They'll just keep shaming themselves and comparing themselves. And then you have another set of women that come over here and they're like, I have to try harder. Any of those, I was that one. If I don't get a result, well then I should probably 10 times my effort. So this is what we saw in fasting on my YouTube was like so many women started to not lose weight with fasting, and they were so frustrated because their husbands were losing weight,

and that they, like, started to fast three days, and their husband's like, look at my belly, and the woman's on the scale, and she's like, I gained a pound. I'm going to tell you why that happens, too. And so what this group of women over here do is they do more. And so when they do more, same thing, they're amping up their cortisol. They're bringing, they'll go they're fasting they're on one meal a day they're like I'm I've talked to a lot of these women they're like I got I'm I just if I could just master that one meal let me just master the one meal I'm fasting all day and I'm at the gym for three hours and what they don't realize is that they're ramping up their cortisol and every time you ramp up your cortisol you throw off your

nervous system so even when you're sleeping even when you're on the couch your nervous system is so running you all the time because of where your thoughts are at. Okay, then we start doing damaging things to ourselves. Like, okay, we're going to go here. Ready? And no judgment. I'm just a strongly opinionated woman. My mom taught me that you're a woman, you have an opinion, share it.

And so that's what I'm doing. OZempic, the weight loss drugs. No, I'm not criticizing anybody that's on them, but we have a massive problem. because what's happening with OZempe is that food is staying undigested in the stomachs of the people that are taking OZempe and so much so that if a woman or a man has been on OZempec and they go into surgery,

they ask them to get off of OZempec for two weeks before the surgery because what they started finding was when they went under general anesthesia that they were throwing up their meal from days before it never been digested. This is a massive problem to the microbial system. The other massive problem of the microbial system is birth control pills. When my 24-year-old daughter, when we were having discussions about what would be the healthiest form of birth control,

she said, all my friends take the pill, and I just want to take the pill, and I said, nope, you won't. Because every study I've ever seen shows that the pill decimates the microbiome. And we're leaving women on the pill for 20 years, 30 years. 30 years. We're telling menopausal women they should stay on the pill. Meanwhile, it's destroying the microbiome and in your microbiome is a set of bacteria that break estrogen down. It's called the estrobillone. And then we start putting women on antibiotics. I mean, we put everybody on antibiotics. Luckily, we're changing that a little bit. But then as the stress goes up and the poor eating goes up and the shame goes up, that microbial system, you have trillions of beautiful

bacteria in your gut and you are actually more bacteria than you are human cells by the way and you have trillions of these and they're like little pets down there they're like hey you want to be happy i'm going to make you some serotonin oh you came in touch with a with a virus i'm going to amp up your immune system oh your energy is a low you know what the next meal feed me and i'm going to break that down and put them into vitamins and move that through the system so that you can start to have more energy. These little microbes in our gut are so pivotal for our health, and we are not taking care of them. And we are going on medications that are destroying them. And I can't tell you how many women I sat with that we really had to work on bringing their microbial system back. And then once your

metabolic system's off, then your nervous system's off, then your microbial system's off, your immune system goes. So once your immune system goes, and it'll go two ways for women. It goes like somebody sneezes on you and you're like, oh, great. Now I'm going to have a cold. By the way, I just want to end this because this is a pet peeve. Just have to slip this in here. Nobody can make you sick, only you can make yourself sick. So just so we're Claire.

You're a host to these unusual new bacteria that come into your path. So you're stressed out. Your hemoglobin A1 C is too high. Your microbial system is totally depleted. Someone sneezes on you. now you're like it's their fault no we have three systems that are off or the worst that happens is that your immune system becomes overactive and so now everything this is what autoimmunity is we start attacking Hashimoto's anybody have Hashimoto's in here look at raise your hand okay

look at this okay now put anybody have PCOS this is another one that yes so these autoimmune conditions are your body attacking itself there is a this regulated immune system that has identified that there is a trauma going on in the body, and it's either a physical trauma like a toxin, or it's an unhandled emotional trauma. I just sat with Dr. Sarah Godfrey on my podcast. It'll come out on Monday. She wrote a new book, Nana Hayhouse book, sorry. And, but I guess I can say the name. It's called the Autoimmune Cure. And the whole book is about trauma. And I'm like, it's so interesting. that the book is not like there's some nutrition some some fasting and things like that in there but

it's all about how to handle your unresolved trauma and she said what's happening to women is that when we don't deal with our traumas the body turns on itself it starts attacking itself this is very much the body keeps the score another non-hahous book so fabulous book and so the body starts to turn on itself so when we don't handle these things our immune system ramps up And it starts attacking itself. If toxins get in, it starts attacking itself. I can't tell you how many women over the last year in their 20s and 30s came up to me and said, hey, do you have anything in your book about PCOS?

And I'm like, at the time, you know, when you write a book, sometimes you just write it, and then you walk away and you're like, I don't know, I don't remember what I said. And that was like 83, 83,000 words. Like, you want me to know what 80 said in 83,000 words? But when I read the audiobook, I noticed how many times I said PCO, And I was like, so now I'm like, yeah, I do. There's a lot in there because what PCOS is, is the body attacking the whole hormonal system.

And there's a reason for that. So then the immune system's off. And now you've got your, you can't, you don't have your metabolic health, your nervous systems ramped up, your microbial system's depleted, your immune system's either hyperactive or not working at all. And now your hormones are a hot mess. And you go into your doctor's office and you're like, you gave me the wrong cream. I need a pellet. No, I can't do the patch. I need a cream. Where am I supposed to put the cream?

Am I supposed to put in my forearms or my inner thigh? Because I think that makes a difference. So where should I put the cream again? How much cream should I use? And we have mass confusion going on with hormones right now. Just so you know, 4% of Japan, women in Japan, go on HRT. compared to 50% of the perimenopausal women here in the United States that are going on to some form of HRT or biodentical. We may want to take a lesson from their lifestyle. It's not because they're scared to prescribe it. There's something that they're doing. I have some strong suspicions about it.

So then the hormonal system goes off and then where all my perimenopause and menopausal women? Nice. So our hormones get depleted. don't have enough estrogen, you better not look at us right or wrong, because if you look at us and we are irritated now, you're going to hear about the whole last 10 years and how you irritated us. And I'm going to need to lash out and tell you why you suck. Anybody done that?

See? I don't know if there's any husbands in the room, but are any partners of, you know, like this is what's going on for us. is like, we have been storing all this stuff down there. And then we lose this neurochemical armor that protects it from coming out. So I've heard so many metapausal women that are like, I just say it now. I just say it. I can't keep it down.

And I'm like, yeah, that's your neurochemical armor. It came down. And now you're like, okay, I'm going to really tell you what I think. When I was 45, I'll never forget, like I couldn't sleep. And I was tossing and turning and tossing and turning. And I was like in my upstairs and I could literally hear one of my children eating. They had just gotten home from their sporting event and I'm like, they're chewing so fucking loud. And so I went downstairs and my son's just sitting at the table, you know, 16, 17 years old eating cereal.

And I'm like, do you really need to fucking chew that loud? Anybody on that? Let's just let, yes. Thank you. Thank you. And then I went upstairs. I'm like, well, maybe I was a little harsh. on him.

Yeah, but I was like, I can't sleep. And if I don't sleep, I'm going to kill somebody and it's going to be somebody in this family. So we go around and around and around this dysregulation loop. And so we try to use fasting to fix the metabolic system. I'm just laughing because I'm the one over here in the nervous system right now trying to regulate my nervous system. And I'm like, okay, just sit down and meditate. And then my brain is like, okay, you should probably do this.

Maybe you should call that person. Oh my God, I forgot that thing. I didn't do that. Okay, what am I going to do this afternoon? I'm like, no, you're supposed to be meditating. Anybody? I know if there's a lot, yes, raise your hands. Let's let it out.

I know there's a lot of meditation experts in here. They're like, you just don't have the right form of meditation. I probably don't. Very clear, I don't. Because when I'm sitting and I'm trying to meditate, all I can do is think, because you took all the external stimulation away. So we try to meditate, we try to fast, we go on probiotics,

we're out to, I mean, how many times do we do this? We're out for ladies night and one of our friends is like, yeah, I used to have bloating really bad. And then I was on Instagram one night and this amazing supplement came through. And it said, if you take this supplement, you will not bloat. And so I ordered it and it came and you know what? It was right. First day I took it and all of a sudden the bloating was all gone.

Look at me. And then the other, and then the other woman is like, well fuck, I need to be. that supplement. And so we start ordering the supplement. We take it. And then we're like, day one, well, it didn't really work for me. Day two didn't really work for me. Day seven didn't work for me. And then we turn and shame ourselves. It's not the supplements problem. It's my problem. So be careful what you talk about at ladies' night. So we go around and around and it's like a dog chasing its tail. And so we've got to come up with some solutions that are going to finally serve women. And this is why I strongly believe that the only answer is lifestyle. And it is

multi-pronged. And with fast like a girl, we started the conversation on this metabolic system. And you probably didn't know it, but we also had a conversation about your nervous system. Because when you fast in a rhythmic way, you are taking these cortisol surges and you're putting them at the right hormonal moments. So you didn't know we were having that conversation. but that is exactly what we were doing in Fast Like a Girl. And if you haven't heard it, Eat Like a Girl is coming out in November. And it is a cookbook,

and it has got a lot of front matter. In fact, a little more, when I turned it in, it was quite wordy, I guess. I have a lot of things to say about food. So there's a lot in there about food some of you're going to hear today. So the metabolic system has been an incredible place to start this conversation.

of regulating women. But what I really want you to understand is that you are dysregulated. You are living in a world that I call a patriarchal pace. There is like, see more, do more, be more, and eat, you know, in all the foods, you're gonna see what I'm gonna tell you about the food system.

Everything is disregulating all of these systems. And so we started the conversation with the metabolic system. In November when it comes out, the book comes out, we're going to go into eating and how we can eat differently. And then we're going to talk about this. The next book is going to be about this neurochemical armor that comes down for women after 40 and how we can deal with our traumas and how we can come into this most authentic,

beautiful self that we deserve to be using menopause as a tool. So that will be the next one. But I want you to understand if you think you're going crazy, you're not, you're just disregulated. And this world has disregulated us. Okay. So metabolic health, how did I start with metabolic health? For those of you're like, hey, I just want to know, like, can I put butter in my coffee?

I don't know why you have to go off on all this stuff. I just want to know, like butter in my coffee, does that work? Anybody want to know that? Yes, the brave few. Yes, you're going to have butter in your coffee. And I had a woman literally, like, stalk me around my house and follow me to ask me if Kerry Gold Butter was okay to put in her coffee. No, Kerry Gold Butter is not okay to put in your coffee, and I'll show you why here in a second.

So this statistic came out in about March or April of 2020, when we were all in quarantine. And at that time, I had a really interesting moment in my career because we had this really busy practice, which quickly got cut in half because nobody wanted to come out. We were having, I had to hire more staff to be able to like see people away from each other. We had fights in my practice all the time, mask, no mask. People were like, that person's not masked. Another person's like, I can't come in because these people are masked. I'm like, oh my God, talk about dysregulated.

And so my husband and I actually spent the first 90 days of COVID just scouring PubMed. So PubMed is like Google for research articles. It's where you go to get the vetted research article. And by the way, because I know somebody's going to ask me, and you're going to go look on my Instagram, that fricking article that came out, it wasn't even an article, it was a media blitz that says that you're going to increase your chances of a cardiovascular event

by 91% when you intermittent fast. That wasn't on PubMed. That is a bullshit fake article. So anything, every doctor knows this, every scientist knows this, that if you want to see what has been vetted as legitimate science, you go to PubMed. That research study is not on PubMed. I just did an Instagram on it, so you can go to my Instagram and look at it.

But this came out that only 12% of Americans are metabolically fit. So what does it mean to be metabolically fit? So you need to have your hemoglobin A1C under 5. You have to have your blood pressure be normal. You have to have normal cholesterol, all of them, total, LDLs, triglycerides, HDLs, they all have to be normal. You can't have any signs of liver damage or any of the liver enzymes being high, Billy Rubin, AST, A-S-T-L-T, can't have any imbalance there. And it's the circumference around your waist. So those are the measurements.

And here's what's really fascinating. Just thought about this right now. All of those need to be normal without the use of. of medication. So if you're like, I have normal, I had high blood pressure, it's normal now because I went on a medication, you're not metabolically fit.

So OZMPIC right now, even though everybody's losing their midsection, we're not making everybody metabolically more fit because the actual language says you can't be on medication for any of those. Otherwise, you are not metabolically fit, and we only have 12% of Americans. Do you know that after the COVID,

that number went down to 8.6%. six. This is our problem right now. This is how we stop the dysregulation, is we have to fix the metabolic system. So a good question, you ready? Everybody ready to be really mad? You're going to want to take some pictures here. A good question is how did we get so metabolically off course? there is a chemical that they are putting into our food called an obesity. How many people have heard of obesityens? Ah, yeah, this is a good grip. Obesigens are literally chemicals that they are allowed to put, allowed by the FDA,

which, by the way, the joke within the FDA is the F is silent and it is. F stands for food, they're more interested in drugs. And why would we have an administration that puts food and drugs together? That doesn't make sense. So what they are allowing these chemicals to pour into our foods, and they are making us fat. And I'm going to show you how that works. And I'm going to show you which foods they are.

The other thing they're doing, and this should make you really mad, is these chemicals that are poured into our food system, are acting as estrogen mimicers. And an estrogen mimicor means that they go into it and an estrogen receptor site. Your body thinks it's estrogen, but it can't use it like estrogen. And so since it can't use it,

what it does is it stores it, and guess where it stores it? Fat. And if you haven't heard this, if those of you that are new to my teachings, if you haven't heard that all fat is, is excess. So when you're standing in front of the mirror and you're not liking what you're seeing,

and you just translate that into, God, there's a lot of excess here. I should probably figure out how I can undo this excess, and this is where fasting really comes in. So it's throwing off our hormonal system. One of the most shocking, I did not see this. I thought I wrote a fasting book. I'm going to be really honest.

I thought I was just writing a fasting book, and what I learned last year was that I wrote a women's empowerment book. And what I also learned was that our 20 and 30 year olds are suffering. The number of 20 and 30 year olds that have messaged me, that have reached out to us and said, I don't have a cycle. I can't get pregnant. This is because the place we have to start is with these toxins. So I found this.

This is actually, these charts are going in, eat like a girl. So you're definitely going to want to get eat like a girl because I'm I have lists after list after list and eat like a girl. How many mama bears out there are like, I just want my daughter to understand what you're saying, Dr. Mindy. Keep your hand up. Keep your hand up. Okay, I wrote a book for you.

It's called Eat Like a Girl. And I literally thought of the 20 and 30 year old in every single moment that I was writing that book. I wanted that book to be something that mothers would give their daughters and be like, I can't tell you, but Dr. Mindy can. They'll hear it for me, right? We always hear it from another mother. They don't hear it from you, just give them the book. But in the book, I map out these chemicals.

So these obesogens are actually being poured into our foods. And what they do, and I know some of you are going to be like, well, caffeine? Oh, my God. Caffeine's an obesity? Well, Starbucks coffee is. I know, sorry. That's a chemical-laden caffeine. This is why when you drink coffee, you drink a more organic.

amount. But look at all of, look at this. Look at all of these heavy metals are in all of our soils. Glyphosate, if you're not eating organic, you're getting Obesagens. B.HT. and BHA are on here. Vonny Harri was on my podcast and she told me we were talking about like how do you navigate an ingredient label and she's like, just look for natural flavors. Most of these are hidden in natural flavors. What? It says natural. How can they do that to us? In fact, Vani and I had a fun conversation because I was like, hey, I want to know what it was like when you went into the corporations and you were like going after the man and you're like, why are you putting this in our food? I'm like, let's go do that together. That sounds fun.

And she was like, I'm a mom now. I got kids. I'm a little more mellow. I'm like, I'm not. I'm a menopausal woman who's fucking fired up. Come on, Vani. Let's go. So I'm trying to pull Vani out of her cozy home so that we can go storm into some of these big corporations.

But these are the chemicals, these are the ones, and they're every fucking wear. You're putting them on your skin. You're eating them. I just got a good dose of them in my hotel room. I forgot to bring my favorite soap, lathered some obesityans all over me. They're everywhere. And what they do is that they turn your stem cells, and they tell your stem cells to make fat cells. So these are two very interesting studies, the white mice on the end there,

when a fetus is exposed to these Obesagens in the womb, it takes a stem cell that is supposed to make bone and it reprograms it and tells it to make fat. And so now we've got an childhood obesity epidemic and we are shaming the parents. We are putting them on OZEPIC,

which is horrible, and we are not acknowledging that our food system has done this to our children. I had an interesting conversation with Jesse and Chopsu, who is the glucose goddess. Also not a shit, sorry. I feel like I'm like going against the team. Anybody know the glucose goddess?

Really cool conversation. You can listen to it on my podcast. And we got talking about these Obesagens, and she told me, she's from Europe. And she told me that actually they're concerned in Britain because kids aren't growing to the same height that they used to their height is smaller and smaller as the generations are coming on that's because the mom was exposed to obesity and that were allowed in her food that took her child stem cell that this baby's born with all these stem cells that are gonna help grow a healthy body and the stem cells that were supposed to make

bone so that they can grow to be the height of their of their generational family is now being put towards fat and then this guy this a Goody Mouse anybody heard of about the Agouti Mouse? So the Agouti Mouse here over here, this was a study done years ago, and I don't know why we don't talk about this. It's like, oh, yeah, that study came and went. But this study, what ended up happening

is that the mouse, these are twin mouse, mice. They all had a gene for obesity. And the mouse on the left, they were fed, oh, there's another point one, they were fed exactly the same amount of food. They were given exactly the same amount of exercise. So their calorie in, calorie out was exactly. the only difference is the mouse the bigger mouse with the yellow hair was fed

plastic and the minute that they put plastic into that mouse's body that mouse became obese now before you all go throw your water bottles out which you probably should the really cool thing is when they stopped giving the plastic the mouse started to lose weight that's how miraculous your body is so We have this toxic soup we are swimming in that is causing this obesity problem. What's the fastest way out? And it literally is fasting. And I didn't realize this again.

When I went and when I wrote the book, I had no idea how it was going to play out for millions and millions of women. I knew how it played out on my social media. I knew how it played out in my practice. So I knew it was a tried and true method. but I did not see how dysregulated and out of balance women were until I watched women finally be able to lose weight. So people who are like, I finally was able to lose weight with fasting, raise your hand. Keep your hand up. The reason, okay, go ahead and put it down.

The reason is because you took a break from all of these. and you gave your body a moment to repair itself. That is the most fundamental reason why fast-like a girl worked for you. So this was the most common study, or the most, I think it's the best study that was ever put out. It's not even really a study. It's a meta-analysis where the New England Journal of Medicine, which, by the way, is like the Bible for medical doctors,

they looked at all of the studies done on fasting, and they basically decided that intermittent fasting was great for, for about five things that they were willing to say. So obesity, Alzheimer's and dementia, cardiovascular events, thank you social media, wound repair or surgery repair, and gut changes. And they said we looked at the studies and this is what we have found.

So when you are going into a fasted state, you are in a healing state. So what happens for those of you that are like, well, I ate breakfast this morning. I'm feeling really guilty. Anybody feel, who hasn't eaten breakfast this morning? Okay, yeah, my people. And I'm not, no judgment if you ate breakfast.

And then if it was like a sweet roll in the lobby, like maybe tomorrow you'll do it different because you didn't know. Like again, it's not judgment. But you have two metabolisms. How many people are like, I have a slow metabolism? Oh, come on. How many people have at one point in their life said,

I have a slow metabolism. I can't believe, I heard so many women say that. You don't have a slow metabolism. You just weren't taught how to use your fat burner metabolism. You have two metabolisms. You have a metabolism that clicks in when you eat. We call this the sugar burner system. And you have a metabolism that kicks in when you fast.

And the name of the metabolic game is to go in and out of these two. two states. And when you learn to metabolically switch in and out, your metabolic system is healed. So a big question that so many podcast interviewers asked me last year was, who is fasting for? And I'm like, it's for everyone. And then they love that quote and they went, click it, make it a real. And then all the naysayers want to come and say, well, it didn't work for me. Well, guess what? sleeping it works for everyone if you didn't know that but not everyone can sleep so this metabolic switch is truly your door in to fixing your metabolism and fixing your body's ability to regulate the glucose that comes in so i scoured the the research and i found over a 10-year period that there were six

different length fast. I'm not going to go into all of them. I wrote them in extensively in the book. If you want to know what chapter was the hardest to write in which I wrote five times and rewrote and rewrote and rewrote and it was the art of fasting. And I feel like I have nailed that chapter. So if you get confused on this, go read chapter two. It's called the art of fasting. And when we take a break from food for 13 hours, we start to see inflammation come down. We start to see growth hormone go up. Growth hormones, the hormone that slows aging down. It's the precursor hormone for all other hormones in our body.

When we go to 17 hours, our intelligent body, you know what it does? It's like, oh my God, no food, no nutrients. I better be a better version of myself. And so it repairs everything inside the cell. And you know what else it does? It's like, hey, you are a bad cell. You're about to become a cancer cell. you are speeding up the aging process, you need to go and it creates something called apoptosis,

which is it will remove that cell and kill it and get it out of your system. At 24 hours, your incredible body goes, oh my God, you know what, we haven't any food or glucose coming in. We better get the microbiome repaired and ready for food, because when food comes in, we need to be our best. And so it takes all that bad bacteria and it gets it out of your system. gut and it fixes the leaky gut. A 21, 24 hour fast. At 36 hours, your brilliant body, you know what it does?

It's like, huh, okay, this is not good. We have not had food for a long time. There's no nutrients. There's no glucose. But guess what? I stored some food somewhere years ago. I'm going to go find that and burn it. So those of you are like, I tried fast and Dr.

many it's not working try more 36 hour fast because it's enough time for your body to go and find the food that it didn't know it was there 48-hour fast your whole dopamine system reboots itself so that you have motivation to go find food so you get new dopamine receptor sites and the whole system from you being like saturated with all the abysogens and all the social media all of a sudden like without food for 48 hours the whole system dopamine system reboots itself And yet you will be the happiest, just try it. Anybody happier after two days of fasting? I can tell the fasting people because they're the ones that, they just log in and they're like, they would walk into my office and they'd just be like, yeah, it's working. It's working. Because at 48 hours, we change the whole dopamine system.

And at 72 hours, you change, you reboot the whole immune system. The best thing we could have done at COVID has put everybody on a three-day water fast. because we would have rebooted the whole immune system and the metabolic system and we would have made everybody stronger. But instead we gave people Dunkin' Donuts. Okay, so then this leaves like, why do women need to fast differently? And there's two things that I want to tell you on this. And this is where the fire hose part comes in.

I'm going to go really fast through this because I want you to get every little bit of information I possibly can so that you can make good decisions for yourself. men. Men work in a 24-hour cycle. So they work, they get testosterone every 15 to 20 minutes. You notice that? One of my favorite interviews last year was Stephen Bartlett on Diary of the CEO. Anybody listen to that interview? If you haven't, go to YouTube because it was a really fun. He had me there for three hours, by the way, you should never sit a menopausal woman down and ask her questions for three hours. At the end of it, I was like, oh my God, give me some estrogen. So, but he, but one of the things that we talked about was how in men, you guys get pulses

of testosterone every 15 minutes. And I said to him, you know what we say about you, right? And he's like, no. I'm like, if we don't like your opinion, we'll just come back to, you know, 20 minutes, 25 minutes later, and your opinion may be different because it depends on when testosterone came in when it might affect your answer. And testosterone is made in the testes and it goes up into the brain and converts to estrogen. Women, we are not like that.

We work off a monthly cycle. And we have the estrogen, progesterone, and testosterone, and it pulses in at different times during the month. And one of the things that I have noticed throughout my whole experience is how many women don't understand their fucking menstrual cycle. And we go into our doctor's office and we are not asked even. where we are in our cycle and it matters and I'm going to show you why. Sorry. Okay, so here are the fundamental rules. There's ten of them. First one is cortisol is your absolute enemy. It is the bully on the hormonal play yard. So those of you who are trying to balance your hormones, you need to balance insulin first. If you are not insulin sensitive, these hormones

will be off. This is PCOS. This is menopause. This is menopause. This is menopause. This is menopause. belly weight, this is infertility. If you're struggling with fertility, you need to make sure that you are insulin sensitive. That statistic, it's so hard right now for couples to get pregnant, and then we look at 8.6% of Americans metabolically healthy. We have to fix insulin. And now the next thing we've got to think about is cortisol. As long as we stay in a dysregulated world, all of our efforts to balance insulin become more difficult, but then at the top of the hierarchy is our beautiful queen oxytocin. This is why it matters that you smile. It matters that you hug. It matters that you go find that bestie you didn't have time for. It matters that you pet your dog. It matters that you

laugh. That matters for all of these hormones. So please, please, don't be too busy to put those aside. Rule number two, you have to fast to your monthly hormonal cycle. So if you are a cycling woman, the easiest way, I'm going to go through this really fast, and I'm going to break each one down, but the easiest way to look at this is when hormones go high, you're going to pick up eat like a girl. When hormones go low, you're going to pick up fast like a girl. So we fast more when hormones are low. Now, in the middle phase here, you can fast a little bit, and I'll talk about that in a moment. But in general, when hormones are high, fast go low. When hormones are low, fast go high. Now, that's for the cycling woman. Let me just make sure. Oh, yeah, okay. Don't worry,

menopausal women. I know what you're thinking. You're like, oh, I'm so tired of her always talking about the cycling women. I have some in here for you. Don't worry. I am one. Okay. So first 10 days of your period, day one of your period is when you bleed and you have to use feminine care products. If you spot, that's not day one. Day one is the day you bleed. And for the next 10 days, what's going to happen is your estrogen is going to build. And I have a new phrase I love about estrogen, and I call it, she brings her girl gang with her. When those first 10 days, as estrogen is building, building, building, you know what estrogen stimulates? She stimulates dopamine and serotonin, acetycholine and glutamate and oxytocin and bdnf she brings all those neurotransmitters with her

she's like her girl gang and so those first 10 days maybe the first two you don't feel great but for the next eight until you go into ovulation you should feel like a rock star because you are neurochemically locked and loaded this is the time that you want to fast more estrogen if she could talk to you she'd be like can you make yourself insulin sensitive please i need you to bring insulin and down. The other thing estrogen would say to you is like, I don't really care about cortisol, whatever. If you want to stay up all night, go ahead and stay up all night. Don't really care. If you want to push hard with your workouts, you want to push hard with your fast, go for it. I don't freaking care. I care about one thing, and that's that you're insulin sensitive.

That's all I care about. So conditions like PCOS, trouble regulating health, your weight, all of infertility, all of that. Uh-oh. I'm definitely not out of time. So, It says zero there, but I'm gonna keep going. So, but this is what you wanna do when you are in those first 10 days. Okay, oh my gosh, there we go. Okay, the middle part called ovulation, I called it manifestation phase.

By the way, I gave all these parts of the cycle fund names. I have a dear friend who's a hormonal expert and she said, oh, we should give each hormonal phase nail polish names. And I was like, that's a really good idea, except for I don't, I'm not like a girly girl. Like I don't put a lot of nail polish on, so I'm not familiar with my favorite,

my favorite nail polish names. So I gave them, I wanted to give them names of what is going on. So power phase means you can power up on your health activities. That's, those are the moments. Manifestation means you're a fucking badass. And if you want to manifest a baby,

that's what your hormonal superpowers are in that moment. Or you can manifest a new job, you could get a promotion, you can resolve a conflict because you were hormonally locked and loaded. So during ovulation, between day 11 and day 15, estrogen hits her peak. Estrogen gives you access to both sides of your brain

so you can be creative and you can be logical at the same time. Estrogen also makes you a really good verbal processor, which is why we like to talk. And estrogen allows you to stay focused, which is why when we go into menopause, we're like, bing, ming, ming, ming, we can't stay. focused. So but in the I said throughout all of COVID I was like if we just put every ovulating woman in the room we would solve this problem right now. Let's just grab

we're half the planet when we all the ovulating ones let's just put it in one room we say okay how do we get out of this we would have the answer because we have so many so many hormones. We also by the way have a lot of testosterone it's the only time of our cycle that testosterone comes in and testosterone is more than motivate and more than libido it's motivation and drive okay then we come out of ovulation and all our hormones crash again which is why you can be the front half of your cycle for the cycling women you can be like skipping along and you're like yeah feel good feel good is great oh my god i like i i had the best workout of my life yeah because you just got a good dose of testosterone i'm so motivated i'm just killing it and then day six six

16 hits and you're like, I don't feel good. Because all your hormones came crashing down for a five-day period. And this is where we can do more hit training. We can do more fasting again. If you're bloated, you want to focus on you opening up your detox pathways. There's so much to say about this, but I'm going to, for the sake of time, move through. And then this is the outliner, outlier. This is the nurture phase.

It's the week before our period. And it's when progestone comes in. So where estrogen and testosterone are like, yeah, I came up with this idea. I don't know if they'll cut it out, I'd eat like a girl, but I really liked it. Estrogen, if you were at a party, estrogen would be like the one that's like, turn the music up. This is so fun. There's my friend, this person and that person and that person. I love this.

And testosterone would be the one that's like, this better not stop. This is so fun. We can't let this. We have to leave this place at noon? Can't we just party all night long? That's what testosterone would say. say and maybe testosterone would find somebody to make out with in the corner as well but progesterone is like oh my god it's too noisy everybody's trying to talk to me i don't really like any of

the conversations on here nobody's here honey can we go so when you are like different at different parts of your months you're supposed to be because you have these hormones coming in and out so rule number Number three is that you need to also fast to your hormonal cycle, or to your life cycle of hormones. So here we go, menopausal and perimenopausal women. Where are the perimenopausal women in the room? Raise your hand. Okay, all the perimenopausal women stand up.

I know, I'm not, this is, okay, I want everybody to look around the room. I know, I know it's really embarrassing. Come on, just sit it up. Because here's what I, these are the women that need hugs. These are the women that are like, like they will do so well with a smile. They'll do it. Please help give them more oxytocin. That's why I wanted you stand.

Okay, go ahead and sit down. So in perimenopause, we have to often fast or eat according to our symptoms because sometimes we have a period every two weeks. Sometimes we have every 65 days. Sometimes it's 75, like what the hell is going on? So when we can't think straight, we fast. more. When we're anxious and we can't sit on the couch and rest, we eat more. And it doesn't mean you just sit with a box of pizza and a tub of ice cream. But you're going to go into food.

We also know that when you have low progesterone, you're anxious, you're reactive, you're irritable. Do you know what the number one symptom of menopause is and it's not hot flashes? It's the one that everybody wants to talk about, but it's not. It's, it's, it's, it's, it's, you know. heritability. And that's because we are losing progesterone. And with progesterone, she only has one gang. She has a bestie. She doesn't have a gang. Her bestie is Gabba. And so wherever progesterone comes, she brings Gabba with her. And she's like, everybody just calm down. Everybody calm down. Can we just relax? And when you go into perimenopause, she goes away and nobody's telling your brain to calm down. So food is more of your resource yoga.

get stopped over scheduling yourself like rest more and recover more that is your tool Post menopause tell me it's got I'm I'm only I'm like a year and a half without a cycle So I'm like a new postmenopausal woman I'm like this is awesome this is really good right? Shit how come nobody told me? I I've sat and taught this to so many people and all the postmenopausal women just sit there and they smile and I'm like shit you just and tell me how good it gets. So when we fast postmenopausal, what I found is that a lot of women who are not, who went through perimenopause and they couldn't lose weight, and they still have hot flashes, and they're still struggling to sleep, and they've been years without a cycle,

the first thing to do is to start practicing fasting. And if you practice fasting over and over and over again, you will lose that menopausal belly weight. My favorite, favorite review out of the over 4,000 reviews on Amazon for Fast Like a Girl, and thank you to those of you who have left reviews. But one of my favorite was an 80-year-old woman who said, I finally lost my menopausal belly weight. She lost 30 pounds with this. So I wrote a book for you. By the way, Metapausal Women, I wrote a book for you, a post-menopausal woman. It's called the Menopause Reset, and there's five lifestyle changes. to make after 40s, so even for Perry and Post, you need to make these changes. And if you don't make these lifestyle changes, you will spend a good portion of your perimenopause and postmenopausal

years trying to lather creams on you and take trokeys and slap patches and divorcing your spouse and getting rid of the friends that you think have harmed you. Do the five lifestyle changes before you get divorced, okay? Like literally like one of the statistics is like 70, 70% of divorces that happen over 40 are initiated by women. Men, there should be more men in this room if they're in a heterosexual relationship to witness that. Okay, the other thing I wanted, before I move post-menopause, I recently found a study about two weeks ago that when our hormones dip, it triggers a part of the brain that

initiate suicidal thoughts. So I just want to, this is really important to say this because 45 to 55 is the most common time for a woman to commit suicide. It is not the 16-year-old that's killing herself. It's the fucking 47-year-old who doesn't, wasn't given the answer in her doctor's office and wasn't taught how her body is and wasn't given lifestyle tools. And all of a sudden it got too tough. And she, this part of her brain got triggered and she was out.

So if you've had suicidal thoughts, I want you to know it's normal. It doesn't mean that you have to live with them. Do the five lifestyle changes. Get the menopause reset. Okay. Number four is when we look at this fasting lifestyle. So remember, you're a sugar burner. When you eat food, you're burning energy from the food.

When you don't eat food, you are burning energy. from fat. So that diet that you have been on forever trying to burn fat, it's never going to work. It's never going to have a lasting result. You've got to be able to pair it to a fasted window. But what I'm finding, and this is a real pet peeve right now, because people are trying to take down fasting because nobody's getting wealthy off of people not eating. The food industry is struggling and big pharma is struggling. So just know that the studies and the media blitzes are going to keep coming.

So when we look, one of the criticisms is, oh, it eats muscle. Oh, it eats the microbiome. I'm like, oh, God, I'll get calls from my team. They're like, we're getting a lot of DMs on like, supposedly fasting eats muscle. I'm like, fuck, you want me to answer this again? Like, let me explain this.

So fasting is a healing state that you, you put yourself in and your body repairs and it heals it's like it's like a meditation retreat for the metabolic system and then when you eat that first meal matters so if you want to regrow the microbiome eat the three peas i listed them in appendix b if you didn't look at appendix b go look at appendix b and it's polyphidal probiotic and prebiotic foods it's fiber it's salads it's vegetables make sure that first meal has that and if you're worried about losing muscle make sure that you're putting in more protein protein in that first meal, that first meal back over here really, really matters. That's why I put a whole chapter in Fast Like a Girl is one of the one things that was kind

of controversial. It was like, do we really need a whole chapter on how to break your fast? Yes, we do. And eat like a girl, do we really need a whole bunch of recipes on how to break your fast? Yes, we do. And so I've provided that for you. Okay. Number four, you've got to keep your detox pathways open.

So this is really important. This is the one you're going to want to take because this is life-saving. So every organ has this ability to get rid of toxins and get them out of the system. And so your liver is one of the hardest working organs. And so if it's detox pathway is called the common bile duck and then out of the common bile duck, it goes into the stomach, the small intestine, and I'm sorry, it goes into the small intestine, then into the large intestine. So you need to be having bowel movements every day.

If you're not, you're not detoxing. You need to be sweating every day because your skin is going to get toxins out. And you need to be checking your pathways every day. And the pathways that I check every day are right above the superclivicular area. Is it puffy or is it pity? I checked my inguinal area. Is it puffy? Is it pity?

Under the arm. Is it puffy? Or is it pity? It is an arm pit, not an arm puff. So if you keep it where the lymph pathways get congested, toxins are not getting out of you. I'm now adding menstrual blood for those of you that are menstruating is a way of releasing the toxins out of you. And for women, when they fast, their body goes into this amplified healing state. So we got to open these pathways up. We have to pay attention to all of the pathways and make sure that we're doing, taking good care of them. So there's a couple really cool hacks.

I just want to throw this one in here. When I was on Stephen Bartlett's podcast, we got a beautiful message from a woman because we got talking about the pit and the puff. I mean, we went down lots of pathways. Three hours, three hours again. I'm a little upset about that. But what happened was that a woman listened to the podcast and sent us a message and said, after she heard the pit and puff story she went and looked in the mirror and she had a really big puff

and so she went to her doctor turned out she had a rare form of lymph cancer and they caught it early enough to be able to treat it and we literally fucking save your life so check your own pit every morning in the every time i take a shower i'm checking it i'm checking this and if it's puffy start i put a whole i put a whole chapter and a bunch of information on it you you and it's you opening detox pathways have a bunch of videos on opening detox pathways so make sure you're opening it and go teach another woman okay number five is that women need more minerals when they fast and more amino acids so very interesting study not to geek out on science but i do love science spent a lot of time in pub med so it's kind of like a friend check this chart out look at this these the first

column is your menstrual phase the second column is So that's when you're bleeding. This is when you're bleeding. This is after your bleed and you're building your estrogen restores. This is when you ovulate. And these two are right before you actually shed. And what the colors mean on one side are all the amino acids and the minerals that you need. And the red is the time when you need them the most.

The blue is when the time you need them the most. the less, the least. So why are we taking supplements all month long, the same supplement over and over again? We should be cycling everything. We should be cycling more minerals, more aminos. Again, back at menstrual blood, when we shed these toxins out, we also shed electrolytes out. Why are we not teaching women to bring electrolytes back in? So what I noticed with all these women fasting was that they were getting brain fog and dizziness and rashes and they had symptoms men didn't have and that's because you need more minerals and amino acids and I like to put them in my fasting window so I I walk around with jugs of water with lots of different weird things in them but for

sure aminos and minerals are in them and I drink them all in my fasting window and if you're like oh the fasting window is really hard put it in a wine glass put in a fat martini glass it makes it a whole lot more fun Okay, number six, this is coming and eat like a girl. I got some fasted snacks for you. So yes, you can eat and you can drink things in your fasting window. So this was a study that I found a couple years back. I guess it was 2021. It was done.

And basically they took two groups of people and they said, okay, let's have one group just fast to 13 hours and then stop. And let's have the other group go to 13 hours. and eat a fasted snack and go three hours more. And let's see if we can tell what the metabolic difference was. The group that went longer with the fasted snack lost more weight around the belly. I know everybody wants that. And the metabolic markers, hemoglobin A1C, cholesterol improved more dramatically. This was done over a 30-day period.

So I looked up what's in a fasted snack. This is what that study said. The fasted snack has to be under 200 calories. It has to be 18 grams of fat, or these are the upper end. So it has to be less than 18 grams of fat. It has to be less than 5 grams of protein, and it has to be less than 4 grams of carbohydrates. And you know who knows this is our good friend, Dr. Volter Longo.

Anybody seen her, sort of pro long on, the fast mimicking fast? That's what he did. He just created five days of a fasted snack. So in the new book, I have recipes. for you on fasted snacks that are pretty delicious. I'm very excited. I'm like this is the whole reason to buy the book is to learn what you can eat and drink in your fasting window. But here's here are some the things that you know MCT oil. Yes. Keto cups are my favorite. I wish I owned some stock in that company. I do not but I freaking love keto cups raw nut butter. Avocado bone broth is also if you keep

it under you can't drink too much because you got to keep that protein under 18 grams. in that total in that fasting window. If you're like, I don't know what the heck you're talking about, don't worry, I've elaborated on the fasted snack and eat like a girl, so it's coming to you. Number seven, when you eat, eat. So when we go into this eating window, nourish yourself with food.

This is why I have a whole cookbook coming for you is to teach you how to nourish yourself with food. And so one of the things that happens when we fast is we lose our hunger. How many people? So we don't want to eat. You got to eat. You got to eat.

The thyroid needs 1,200 calories a day. So if you consistently don't get 1,200 calories a day because you're not eating, you're going to destroy your thyroid. So very quickly, I went, I've came up with two different styles of eating. One is called ketobiotic. One is called hormone feasting. And they are basically carb cycling. So you go low carb, high carb. All those studies that came out, all the media blitzes that came out,

oh, keto's bad for women. They forgot to say at certain points of your month. And for menopausal women, they have to cycle keto. So keto's great, and I'll show you here in a second, for fat burning. Hormone feasting is when we want to bring up our nutrients so we can make hormones. Hormones are made out of aminos and protein and minerals.

You need food to be able to make hormones. And when we look at the carbon, We went, you know, we got into this big crazy thing in our society about like carbs are bad. The only carbs that are bad are these carbs right here. So make sure you, when you're talking about a carb, you're not putting a man-made carb and a nature's carb because nature made us amazing carbs. So if you want to lose weight, if you want to get yourself insulin sensitive, if it's the first part of your cycle, if you're having hot flashes, if you hate the belly weight, if you're having trouble focusing, we go into ketobiotic more. Whereas if you are struggling with anxiety,

you have bad PMS symptoms, you're spotting, your periods are heavy and they're clotting, you can't sleep, we go into hormone feasting more. That's as simple as I can make it. The other piece about food that I really want to emphasize is protein definitely is the hero macronutrient right now and it's having its moment in the culture. So when we look at protein, whether you're plant-based

or your animal, an animal, omnivore, that sounds a lot better, omnivore, you have to make sure you're getting one gram of protein for every pound of ideal body weight. Now, how many people have tried that? It's hard. So I'm trying to make things simple, so just make sure you're having 30 grams of protein at every single meal. And eat like a girl, I list out all the plant-based proteins

and how much they are and all the animal-based proteins, so you'll have a resource for that. Okay, second rule of this sugar burner system or another rule is fat with every meal. Every meal needs to have fat. Fat is like a break for your blood sugar. So if you're hungry all the time, if you're finding that you can't get the results in a fasted state, make sure you're please, please, please you're adding in the healthy fats. And by the way, just so we're all clear, I listed the healthy fats in Appendix B if you

didn't see them. Everybody better go to Appendix B and fasts like you're all after this. Okay, number eight, fasting is a lot easier in a community because of oxytocin. How many people did our water fast here with Hay House in January? Oh, you guys. We have some peeps to bring over to the fasting world because it was, I still get stopped by people on the street that did that collaboration project that we might, My business family, I'm gonna call it, did it with Hay House.

We came together and we had over 100,000 people do a three-day water fast, and I led every single day. We will do it again. It was a huge hit. Fasting is a lot easier in community. Okay. Number nine, this is my favorite one, and I have a whole section on this and eat like a girl,

because I should have said it more and fast like a girl. There is a theory in science called N of 1. So when we look at a study, the N is how many people were in the study. So the study from last week that hit the news, there was like close to, we looked at that, we were like how many people were in this study. It was 20,000 people that they looked over a very long period of time. And by the way, one of the things that they had is over like a seven-year period, they had them report twice and call in and talk about their symptoms.

and their timing of their food. And the people that were in the intermittent fasting group, by the way, 27% of them were smokers. So that could potentially be why there was a 91% higher risk of cardiovascular health. Sorry, I just had to go there. But here's the thing about N1. N1 means the only person that matters is you.

So if you read my book and you're like, I love this, I don't love this, it doesn't work for me, then you do you. Pull what works. If you're on Instagram and you're like, oh, everybody's saying, should lift heavy weights. But God, when I go to the gym, I hate it,

and I'm injuring myself, then find a strategy that builds muscle that's unique to you. Stop trying to be like everybody else. When you're out at ladies night, and the ladies are like, I took this supplement, I went on a Zempec, I did all these things, and now I look like this, be me, don't be your friend, be you. I'm just giving you tools. If you're like, I'm, if you think I'm an idiot, no problem.

Just stand for something, stand for something, and find your own path. And the last thing that I'm gonna say here, last couple of things, is that I spent a lot of time thinking about hormones if you can't tell. In fact, I love, when I left on Thursday to come here, my 24-year-old daughter was in the kitchen, and I was like, I gotta go back on a plane,

and I gotta go back to a hotel room. I was on a plane in hotel rooms every week last year, it killed me. And so I was like, oh, I need some oxytocin. Ooh, there's one of my children. So I went into the kitchen, and she was making coffee on her way out the door to work, and I was like, I need some oxytocin. And she's 24, and so I was like, oh, this feels so good. It's like reattaching my arm. I'm like hugging one of my children. It's amazing. And she's like, you know, you can just ask for a hug. You don't have to say you need oxytocin. That's how much I think about hormones, but this is what I have decided.

I have decided that your hormones are always adapting to your environment. They are signal chemicals. So if you put yourself in a stressful environment, they shrink. If you put them yourself in a loving environment, they will start to feel like it's safe to come out. When your body doesn't feel safe, those hormones go away. It cannot heal. And so what I've noticed is that I've done both individual coaching with people and I've done group coaching with people. And what I find is that when we gather women in a group, all the women start to heal because they feel supported, they feel safe. And you

could say, well, yeah, it's like nice, but it actually creates an environment where women can heal. So a friend of mine said to me, like, don't we need to invite the men into this? And we do need to invite the men into it. But as women, we've been fighting against the patriarchal pace for so long that we just need a hot fucking moment to gather around each other, give ourselves a big hug and support each other, which is why we are natural nurturers, we are natural collaborators. We shouldn't be competing with another woman. We should be collaborating with another woman. We are half of the planet, and we need to come together. And so I end On this, I saw that Marianne Williamson is a friend of mine,

and she posted this on her newsfeed, and I loved it, and it was when one woman heals, the world heals. We are 50% of the population. If we just stand up and heal ourselves, start with yourself first because we always want to go to other people, don't we? No, we're going to start with ourselves. Put your own oxygen mask on first. And you're going to take care of yourself first,

And then everything that you learn through what I'm teaching or other people teaching, now you're going to go share that with other women. Maybe even the woman you don't like. Go find her and go teach her. And the mama bears are teaching their kids and their granddaughters, and we're rallying all the women together. You know what we can do because we're 50% of the planet is we can change the frequency of the planet if we come together.

So last thing I will say, because I have 52. seconds and I'm very proud of the fact that I made it on time. I am trying to grab a girl gang to take this message out to the world. I cannot do it on my own. So I have partnered with Hayhouse to create a certification program called Fast Like a Girl Certified. And if you want to know more about hormones, if you're a health coach and you want to be fast like a girl certified and you want to bring it into your environment, if you want

to learn how you teach this. Join me in my certification course. There are over 80 videos that I literally sat down in three days and just taught you everything I know about hormones and about guiding other people through balancing their hormones. If that feels right to you, the QR code there is for the certification course, and please join me in that. If that does, oh, I got one second,

oh no, it's going the other way. Okay, last thing I want to say, don't ever, ever, ever give up on yourself. Please, don't ever, ever let somebody tell you how healthy you should be, how worthy you are. Don't let anybody else determine your health fate. Only you determine your health fate. Thank you so much for joining me in today's episode.

I love bringing thoughtful discussions about all things health to you. you. If you enjoyed it, we'd love to know about it, so please leave us a review, share it with your friends, and let me know what your biggest takeaway is.