Dr. Mindy Pelz: #1 Question to Ask Yourself if You Want to Get Rid of Your Belly Fat & The ONE ingredient to Add to Your Diet that Will Suppress Your Appetite

Episode Transcript
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Speaker 1 (00:00):
What causes your body to gain weight? Your body, if
it could talk to you, was like you just had
a lot of extra stuff you've been giving me, and
I didn't know where to put it. So I started
in your belly and I'm putting it there. To save
your life.

Speaker 2 (00:12):
Women's Health Expert podcast host dotor Mindy peals what is
the worst mistake someone can make while fasting that will
make them gain weight doing.

Speaker 1 (00:21):
The same fast the same way every single day. This
is the part that I want to scream from the rooftop.

Speaker 2 (00:30):
Weird throw to announce that we've reached three million subscribers.
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(00:50):
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The number one health and wellness podcast, Jay Sheety Jay
Sheety s Hey. Everyone, Welcome back to On Purpose, the

(01:35):
place you come to to become a happier, healthier, and
more healed. Today's guest is going to help us do
just that from the inside out. Dr Mindy Pels is
a women's health expert, podcast host and best selling author
of Fast Like a Girl, The Menopause Reset, and her
new book Eat Like a Girl, with a mission to

(01:55):
empower women by helping them understand their bodies. Doctor Pell's
as become a leading voice in the fields of hormones, fasting,
and healthy living. Doctor Mindy's work provides invaluable guidance for
women navigating the complexities of hormones, metabolic health, and your nutrition.
Please welcome to On Purpose, Doctor Mindy Peals. Lindy, It's

(02:16):
great to see you and thank you for being here.

Speaker 1 (02:19):
Oh, I'm excited. I'm super happy to be here and
have this conversation with you.

Speaker 2 (02:23):
I just want to point out how amazing you are
because you actually here on your birthday, which shows how
much you value and deeply believe in the work you're
doing to be spending your birthday with us, so I
feel even more lucky and grateful to be with you.

Speaker 1 (02:35):
Yeah, you know, I'm sure it's like your work, you
know it is. It's just oozes out of me. So
it's not like I had to sacrifice to be here
on my birthday. It was more of a joy to
be here. So thank you for having me on my birthday.

Speaker 2 (02:48):
I love it. Well, let's get right into it. I
wanted to start off with a big question. When we
knew you were coming on the show, we asked our
audience for things that they would love to learn from you,
things they'd love to know about you, And one of
the biggest ones that came up is what is the
worst mistake someone can make while fasting that will make
them gain weight?

Speaker 1 (03:05):
Ooh, this was the biggest question. Okay, this is really
great because they're not a one sentence answer. So the
biggest mistake for starters is doing the same fast the
same way every single day, over and over. And over again. Wow,
we were meant to vary. Men and women were meant

(03:26):
to vary our fasts. And here's the way you look
at it is that the human body will adapt to
what we call a hormetic stress, a little tiny stressor
that puts it into a forced adaptation. So you go
without food, all of a sudden, you're like, your body's like,
wait a second, no food's coming in. We're gonna need

(03:46):
to go find that food that we stored years ago,
and so it will go to the fat storage and
burn that fat. If you do that same style of fasting,
maybe it's one meal a day, over and over and
over again, the body gets really smart and it's like, wait,
no food's coming in. I only get a little bit

(04:08):
of food every single day. I'm gonna slow my metabolism down.
So the biggest mistake that people make is that they've
got to vary their fast, vary the length. You don't
fast every day. It's what we call feast famine cycling.
And it's how the human body was designed to be.

Speaker 2 (04:25):
I was not expecting that answer, actually, because I feel
I feel like everything wherever told is like here's the hours,
here's what it is. Do it five days in a row,
maybe you can take a couple of days off a
week or a month or whatever it may be. How
do you know, then, how to structure it to give
yourself some sort of system to follow, Yes, so that
you're not just I guess, completely out of sync as well.

Speaker 1 (04:48):
Yeah. So first I want to say is if it
makes logical sense if you go back and you think
about the hunter gatherers, like they came out of the cave,
and sometimes they had a meal left over from a
kill they made the night before. Sometimes they had a
lot of food, and then sometimes they had no food.
So our body is used to that feast famine cycling,
because that's how we were primarily designed. So I want

(05:08):
to point that out. Second thing, the way that I
see this is that every day you have a fasting
window and you have an eating window, and you're eating window,
you get to vary, and it should vary for most
people based off your lifestyle. So let's use the example
of the soccer mom because that was sort of a

(05:31):
big part of my practice. Was all these I call
them the mama bears, and what we found is that
they want the most important meal for them was dinner
with the family, so they needed to skip breakfast and
start their eating windows somewhere around twelve one o'clock so
that they could finish that eating window at seven eight o'clock.

(05:52):
So Monday through Friday they would make their eating window
in the afternoon evening. But then on the weekends, like
a lot of family want to have brunch on Sunday,
or maybe they'll go to the farmer's market, or maybe
they'll go out to breakfast on Saturday morning, so then
they would move their eating window up earlier in the day.

(06:12):
So I think you should base it off your lifestyle,
and then of course base it off of women should
base it off their cycle, which is what fast Like
a Girl is about.

Speaker 2 (06:20):
Yeah, so I'm someone who loves systems and routines, so
I end up eating. I'm a three meals per day
kind of person. I have to eat three meals a day.
My body reacts in whether it's cramps or fatigue or
whatever if I don't. So if I try and miss
breakfast or have a late breakfast, I'm feeling that if
I'm skipping a meal in the middle of the day,

(06:42):
I'm feeling that my body wants it. So I generally
end up eating three meals a day pretty much at
the same time every day. Is that bad? Am I
doing that wrong?

Speaker 1 (06:50):
Well? I mean I always say it depends on your intention.
So what's your intention for your health?

Speaker 2 (06:54):
My intention right now is to gain strength and muscle
as I've been training and trying to enough protein. Is
someone who follows a plant based on it.

Speaker 1 (07:02):
And then you are doing when you're working out in
the morning, Yes, in the morning, yeah, So for you,
because you're trying to up muscle, you're going to want
to make sure that you eat before your workout, and
you're going to want to make sure you eat after your.

Speaker 2 (07:14):
Work before yeah.

Speaker 1 (07:16):
Yeah, So then what will end up having? So you
go in fueled, you're breaking that muscle down while you're
working out, and then you're refueling afterwards. That would be
like the perfect way to stack protein. But then where
does the fasting window fit in? So the fasting window
would probably be more towards the end of the day.
And one of the things that I just try to
make this simple for everybody is the best thing you

(07:37):
can do is always eat in the light. The minute
we start eating in the dark, like at the end
of the day, we've got melotonin coming into our body,
and melotonin causes us to be more insulin resistant. So
if you are working out at nine in the morning,
i'd want you to have a meal, maybe a small
little protein shake. At eight, you do your workout, then

(08:00):
you follow it up with that time email. Yeah I
would do Yeah, I would just enough to kind of
fuel you. Yeah, you wouldn't need a huge amount. And
then five six o'clock at night, depend on the time
of year, you shut it down. And then now if
you're done eating at six, you would go, you know,
six to six all the way till eight. That's a

(08:21):
fourteen hour fast every day, and that's pretty good.

Speaker 2 (08:23):
Yeah, so that's pretty much what I do fasting. Was
I still being at like six thirty? We always have
an early dinner. Yeah, but I guess yeah, that means
no none of those late night snacks that if I
end up being out till late if I have to,
could have stopped those late nights.

Speaker 1 (08:37):
Yeah, that's the challenge.

Speaker 2 (08:38):
Eating the light.

Speaker 1 (08:39):
Yeah, so eating the light and then what a lot
of people do because of that night snacking. What a
lot of people decide is you know what, I'd rather
delay my breakfast so that I can eat a little
bit later, because I maybe you sit down with a
bowl of popcorn and watch a movie at night, and
so they'll make their first meal noon. But this is
the whole point of what I'm trying to teach is

(08:59):
all of this is customizable, so you but you should
customize it to your intention and your goals and your lifestyle.
And if you can do it that way, it's a
health habit that becomes effortless over time, as opposed to
what we typically do, which is I'm going to get healthy,
I'm going to get fit. I'm going to just discipline
myself into this new body I want, right, and then

(09:21):
after a while we lose the discipline and we boomerang
back into our old habits.

Speaker 2 (09:25):
Yeah, well, you've already given me something. I'm going to
start having that bite to eat before my workouts now.
I think that will make a huge difference. Yeah, for sure. No,
I love that. The second thing that everyone asked about,
which is the big one, which is what is the fastest,
most effective way for people to lose their belly fat?

Speaker 1 (09:41):
Everybody was.

Speaker 2 (09:43):
Everyone's obsessed with.

Speaker 1 (09:45):
Everybody is obsessed with belly fat. Okay, I want to
start with this understanding what causes your body to gain weight,
And that's a better question to ask yourself than how
do I get this weight off, because you need to
know the mechanism. Here's what the body does is whenever
there is excess excess glucose, excess hormones, excess toxins. The

(10:07):
body is so well designed that it knows I can't
put all these this excess around your heart and lungs.
I probably shouldn't put this around your liver. I'm not
going to go over here and put it around your spleen.
I'm going to store it somewhere that will keep you alive.
So it stores it first around your belly way. So

(10:31):
this is the thing that I'm like trying to free
women from. Is then you look in the mirror and
you're like, wait a second, I hate that belly fat,
and you shame yourself. You've guilt your way into the
next diet. When your body, if it could talk to you,
was like, okay, listen, you just had a lot of
extra stuff you've been giving me, and I didn't know
where to put it. So I started in your belly.

(10:53):
Then I put it in your booty. Then I put
it around your face, in the back of your arms,
and for women sometimes it goes in the chest and
I'm putting it there to save your life. So I
think the first step to losing menopausal belly fat is
getting in alignment with the body and great and thank
the body for what it's doing because it's tried to

(11:14):
save you. So now we have that understanding, we go, okay, well,
belly in general, can we know cortisol? So we are
a cortisol saturated world right now, and so we got
to do something to help with cortisol. Well, there are
there are things to help with cortisol other than you know,
becoming a monk. There are other things you can do

(11:37):
other than sitting somewhere and just meditating, like easy things.
A stressful event hits you, the worst thing you can
do is sit, get up and move. Cortisol was meant
to make you move. It's that hormone that gives you up,
get up and go because you're running from a tiger.
So if you're sitting at your desk, boss walks in

(11:57):
is like, hey, I need this by the end of
the day, and you're like, there's no way I can
get it, and you're all upset. The worst thing you
can do is stay seated. Go move your body, so
constantly walking will help bring that cortisol down. Getting out
in nature more bringing cortisol down. Hanging out with positive
people so that you're not in an environment where negative

(12:17):
people are throwing cortisol bombs at you all day long,
where you're thinking starts to become one that's intrinsic that
you're starting to like think everything is a threat and
you're not safe and cortisol is high. That all relates
to belly fat. This is why I'm like going into
the detail on this, because people want the quick fix,

(12:39):
but I with the belly fat. The first thing I
want people to ask themselves is what is the stress
level of my life? And how can I bring that
stress level down? And how can I start to work
with cortisol Walking being the biggest one, hanging out in nature,
and then getting your body in the right and vices.

(13:01):
Then you can look at toxins. So we started this
conversation before we recorded about toxicity. We live in the
most toxic time in human history. Women are putting over
two hundred toxic carcinogenic chemicals on their skin every single day.
The brilliant body is like, I don't know what to

(13:21):
do with all this, So I'm going to put it
around your belly and your chest and again. Then we
look in the mirror and we're mad at ourselves because
we weren't disciplined enough. So go and look at your
toxic load. What toxic chemicals are constantly coming into your body.
Start looking into different detoxes because we got to bring
your toxic load down.

Speaker 2 (13:42):
One of the most commonplaces that people are putting toxins
into their body.

Speaker 1 (13:47):
Well, skin is a big one. Food is horrible. I
put a whole thing and eat like a girl, and
I was so depressed after I wrote it all about obesogens.
So obesogens are chemicals that are in our food. So
BPA plastics are what our food are wrapped around. That's
an obesigen. Pesticides are a no obesigen. There's a long

(14:12):
list in the book, like artificial colorings and flavorings, BHT, BHA,
all of these synthetic ingredients. What they do, and this
is the part that I'm want to scream from the rooftops,
is what they do is they literally those chemicals go
into stem cells and they reprogram those stem cells to

(14:34):
actually make fat cells. And one of the places we're
seeing this is in the UK right now because kids
have low lots of stem cells and as we get older,
we have less, and so what we're seeing is that
the stem cells that we're supposed to make bone are
now making fat and so kids are becoming their heights

(14:56):
is smaller and shorter than ever before, and they're bigger
and bigger than ever before. So these chemicals are totally
crazy changing our fat distribution, and the belly fat is
one of them. So what you put on your body
and what you're putting in your mouth start there.

Speaker 2 (15:14):
Yeah, that's it's so terrifying.

Speaker 1 (15:17):
It's terrifying.

Speaker 2 (15:17):
It's terrifying because it feels like everything you turn over
these days, every pack is labeled with a million different things. Yep.
And if you're not conscious and aware and checking, pretty
much everything you pick up is going to have one
of those things in it.

Speaker 1 (15:32):
That's right. Yeah, And the best thing you can do
is eat food without a label, Like go to your
farmer's market, get you know, healthy fruits and vegetables. If
you eat meat, you know know who your butcher is,
and like know where that meat came from. Make sure
it wasn't packed with chemicals like I think we used
to think it was like woo wu and people who

(15:52):
ate organic or hippies, And I would say, at this
particular moment in history, you should know an ingredient label.
You should know those chemicals that are going into your
food because they are reprogramming your body. And one of
the things, they're reprogramming our stem cells to make these
these you know, fat cells, and you're double downing on

(16:12):
dieting and you're double downing on working out, and you
don't even realize that it's actually this chemical load that
has completely reprogrammed your body.

Speaker 2 (16:22):
And so they are conscious of it.

Speaker 1 (16:24):
Oh yeah, Oh well, So the chemicals are there for
two reasons in food. One is shelf life, so you know,
much easier for these food companies to make sure that
their food, if it sits on a shelf, is going
to last a very long time. The second one is
that they are hijacking your taste buds so that you're

(16:44):
addicted to it. Let me give you an example years
ago in the La Times. This was like fifteen years ago.
This three spread page spread comes out in the LA
Times like huge about what it was lays Speci potato chips.
What they were doing, what the company was looking at

(17:05):
was what kind of chemicals can we spray on the
potato chip so that it hits all the dopamine receptor
sites in the brain. But we got to keep that
chip light enough that when it hits the stomach, it
doesn't stem trigger a reaction in the brain to kill hunger.

(17:27):
So it needs to be light, it has to be salty,
it has to hit the have a little bit of
sweetness in it so it can hit those dopamine sites,
but we can't let the person fill up on it.
So think about that. How many people open a bag
of potato chips and eat it does just that it
does that. You can't just eat one, You're like, the
whole bag's gone, and then the next thing you know,

(17:49):
you're like, I need more food. And that is what
all this Western processed food is doing, is it's high
jacking our taste buds. So now we don't even have
control over our taste buds.

Speaker 2 (18:02):
It's so hard when you know that you're being manipulated
and programmed, and it's been hard wired since such a
young age. Ye that the habit that we have of
grabbing that bag of chips or the chocolate bar or
whatever else it may be. It feels like that is us,
almost like, oh, but that's who I am. I just

(18:22):
love that type of food or that's what I'm used to,
and we're trying to go against this deep, long term conditioning.
It feels like, yes, and so breaking that habit is
a lot harder than it seems.

Speaker 1 (18:34):
Yeah. And again, I'm always looking at things through the
slant of women's health, because what I think women do
is that when they don't know this information is that
they start to think they can't lose weight because there's
something wrong with them. And they have no idea that
the chemicals they've been eating in their diet food that

(18:54):
was low fat and they bought because they wanted the
lower sugar version act she had a chemical in it
that reprograms stem cells to make fat cells and hijack
their taste buds so that they're addicted to these foods
over and over again. But the woman doesn't know that.
She's like, oh God, I can never lose weight. It

(19:14):
must be my fault. She goes into the doctor's office.
The doctor's like, your BMI is really high, and so
now all of a sudden, he's, you know, the doctor's like,
you got to lose weight. She doesn't know what to do,
so she's like doubling down on eating less, she's doubling
down on exercise, she's doubling down on shaming herself. And
she didn't realize that it was actually the food industry

(19:36):
that changed her whole body, and she needs to unhook
from that food system in order to get the results
she wants.

Speaker 2 (19:43):
A lot of people when they're in that position was
something they do is people count calories? Do they matter?

Speaker 1 (19:49):
So this question comes up all the time. So I'm
so happy that you asked it because based off of research, yes,
calories matter, but based off of human behavior, calories don't matter.
So this is why in Eat Like a Girl, I
have a statement that blood sugar matters, calories don't. And

(20:10):
the reason that I say that is that every single
woman I sat with in my clinic and all the
feedback we're getting on our socials from women who are
fasting is that they don't know how many calories they
eat in a day, and they don't know how many
calories is their output in a day. So nobody can
actually succeed at calories in calories out. But I can

(20:34):
take a CGM and I can put it on the
back of a woman's arm, and I could say just eat,
and then she can see real time what that blood
sugar spikes? How many does she have? Over and over
and over again, And from that visual she can start
to make better choices about her health that affects her

(20:55):
blood sugar better and so that she can start to
keep her blood sugar low. I'll give you an example
at a patient a couple of years ago that was
plant based and not wanting to change plant based. I
was in honor of her choice, but when we put
a CGM on her, she had about ten spikes of
these really high spikes of glucose every single day. And

(21:18):
I asked her, I was like, how do you like,
what do your moods follow these spikes? And she's like, yeah,
I'm like up, I'm down, I'm hungry, and then I'm
not hungry, like I feel like I'm on a roller
coaster all day long. So what I did is we
worked with Okay, how about if we add a little
bit of fat. How about if we add a little
bit of fiber. What if we take some of these things,
like oat milk, and let's sort of switch oat milk,

(21:40):
or maybe if you love your oat milk, let's make
sure it's really clean oat milk. And let's add a
little MCT oil in your coffee. And we started to
change how a meal was put together, and she went
down to about four spikes a day. She didn't and
she didn't change really anything. She ate. She changed the
way that she put a meal together, and then the

(22:00):
blood sugar changed, and then her mood's changed, and then
her weight changed because we because I taught her blood
sugar that doesn't happen with calories.

Speaker 2 (22:09):
How many spikes a day is okay.

Speaker 1 (22:11):
I don't know if there's an average spike amount, but
let's let's say that when you get a glucose spike,
the most important thing is that it comes down to
its pre glucose amount, pre meal amount within ninety minutes.
So textbook is two hours. But I like to say
if we can do like an hour and a half

(22:33):
where you have a blood sugar spike, and with an
hour half your blood sugars right back where it was
before you ate that meal, that you're pretty insulin sensitive.
If it's taking more than two hours for your body
to be able to integrate that glucose, now we may
have a little bit metabolically resistant, insulin resistant body. So

(22:54):
it's your recovery from the meal that matters more than
anything taking Oh.

Speaker 2 (22:59):
Right, okay, So nineteen minutes is what we should be.

Speaker 1 (23:02):
That's my personal standard clinical like what most doctors will
say is two hours, but I like it to be
a little quicker than.

Speaker 2 (23:09):
That court it. So that's what we should be measuring.
That's what we should be looking at.

Speaker 1 (23:13):
And then the other thing is one of the greatest
studies done on fasting is sixteen eight and such In
Panda was the leader of that in that study, and
what he found is that if you ate all your
food in an eight hour eating window leaving sixteen hours
for rest and recovery, that you basically became metabolically immune

(23:36):
from the harsh metabolic consequences of a processed diet. So
what that meant was, I can take all the bad food,
and I can put an eight hour eating window, and
if I give my body sixteen hours to rest, then
the metabolic system rebooted itself and was able to continue forward.

(23:57):
Without seeing insulin go up and hemoglobin a once you
go up, and inflammatory markers like CRP go up. So
when I look at the spikes, I want to see
the recovery of the spike, and then I want to
see that part of the day you're just not eating
anything that there's no spikes.

Speaker 2 (24:15):
Right.

Speaker 1 (24:15):
Does that make sense?

Speaker 2 (24:16):
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(26:09):
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head to Jayshetty dot me and get yours today. One
of the things that I find fascinating that you talk
about and eat like a girl, is you talk about
eating for your microbes, not your taste buds. And I
find this to be the constant kind of challenge that

(26:32):
people in my life have when I'm talking about healthy
eating or healthy habits. When it comes to food, we
generally eat for our taste buds or eat for our emotions.
Talk to me before we talk about eating for your microbes.
Talk to me about how our patterns of our taste
buds have changed over time, because I feel, again, we're
not aware of the root of where this started.

Speaker 1 (26:54):
Yeah, and this is the reason I put that as
a real foundational rule is again trying to free women
and help women have a better relationship with food. And
there's so many women that can just find out, like,
let's use carbohydrates or sugar or alcohol. They'll say, I
just crave it. I can't, I can't uncrave it. I
just it's like the tub of ice cream just calls me. Well,

(27:17):
if you actually look, there can be microbes and there
can be fungus that lives in your gut. That is
doing the calling. So those are the ones that are
sending a signal to the brain feed me. So we
have trillions of bacteria in our gut and they all
want to stay alive, and so they send signals to
the brain and they tell the brain feed me this,

(27:39):
don't feed me that, so that it can stay alive.
And then on top of that we add this dopamine
response we're getting from the chemical food. We actually not
really in control of our food choices when you look
through that lens. So let's go to your friends, your
friends who are like, I have no will, I don't

(28:00):
know how to get over my sugar addiction. Well, the
first thing is make sure you're eating chemical free get
back to nature's food, because nature didn't create food that
made you addicted. So get off those processed foods. And
then let's look at feeding your microbes. Let's give your
microbes more food. Like what I found in my clinic

(28:20):
is the people were eating the same foods over and
over and over again, like the same twenty foods. And
now when I opened it up their whole food window
and said, hey, how about instead of iceberg lettuce every night,
what if we try a spring mix with a little
parsley and maybe some danelion green so we can support
your liver. Like all of a sudden, we just opened

(28:41):
up the foods they were eating and the microbes changed.
And if you mix that with fasting. The greatest study
that I love, one of the greatest that was done
on fasting was the every other day diet. And what
a researcher did is she took a group of people
that were metaball challenged, had food addiction, and had cardiovascular

(29:03):
challenges and said, you can eat anything you want one day,
and then the next day you don't eat, and the
next day eat whatever you want. Next day, don't eat.
And what she found was that and then they had
to do it over a course of a year. By
the end of the year, everybody's metabolic markers improved, everybody
lost weight, which is what she thought would happen. But

(29:26):
what surprised her was that everybody's choice of food, what
they were craving changed. So when I look at those
people struggling with like I can't get over my cravings,
We've got to change your microbiome and we've got to
put you in some fasted states so we can have
you can start to have a different experience with these cravings,

(29:49):
and it's a combination of those things.

Speaker 2 (29:52):
How do we detox the bacteria that's calling out for
the sugar or calling out for the fats or cobs
or whatever it is. How do we how do we
detox those We starve them out?

Speaker 1 (30:04):
Yeah, you start starving them out.

Speaker 2 (30:06):
Wow.

Speaker 1 (30:06):
And that's why. I mean, I've spent a lot of
time really asking myself, like, why did Fast Like a
Girl connect with people? What was it that was in there?
I mean we have acrossed all the audio and the
ebook and the hard copy. Over eight hundred thousand versions
of Fast Like a Girl was purchased, and I think, yeah,

(30:29):
thank you. I think what happened is that people finally
were able to take a break from food and they
saw the result, and they started to starve out the
microbes and they started to go after all these places
that the body stored excess and they started to see
a result. And I really believe if you want to

(30:50):
be healthy, you don't need motivation. You need momentum. And
once you have momentum, the motivation comes. So one of
the things that we do, and you're looking at these
microbes that are controlling your taste buds. Is let's just
start tacking on some you know, fasting windows every day
where you just give the microbes a break and they

(31:12):
will start to die off. And the longer you fast,
the more they die off, and your food choices will change,
which is what happened in that study.

Speaker 2 (31:21):
I've experienced that personally. I always talk about how my
wife trained me off of sugar because when I met her,
I was addicted for sure. Yeah, I was that friend, Yes,
And it's I can empathize with it because I know
how strong it was for me, because I grew up
eating four chocolate products a day, and now I'll have
one dessert a week and it's taken me or like

(31:43):
one refined sugar product a week, and then I'll only
need natural sugars like fruits and things for the rest
of the week. And I think it's it's been such
a journey for me, But you're so right that it
had to be starved, had to be substituted, and the eventually,
eventually I started realizing how many other things were impacting
my desire for sugar. It was a lack of workout,

(32:05):
it was poor sleep, it was a lack of the
right vitamins and supplements between. My body had low energy.
So it turned to what I thought gave the energy,
and so you started realizing how interconnected all those things
were exactly, rather than actually being about my addiction to sugar.

Speaker 1 (32:20):
That's right, that's right. Like when people are like I like,
I've had so many over the years, people like I
could never fast, and I'm always like, oh, actually sit
with me for a hot moment, because there hasn't been
a person that I haven't been able to train to fast.
You just trained your body to eat, and you could
look at the same thing with the food you're eating
when you're like I can't I can't overcome my sugar addiction. No,

(32:44):
you should rephrase that and you should say I've trained
my body to crave sugar. I would like to train
it to crave something different, and that's your What you
did is you found out what we would call a
multi therapeutic approach. A lot of different things came into
play so that you could literally train your body to
crave something different.

Speaker 2 (33:05):
Yes, and still doing it today. It's a practice that
has to continue and last. No, for sure, there's another
thing that you brought up which you talk about protein
being the hero macro ingredient. Yeah, and right now I
feel like protein's like the hot it's happened everywhere. It's
having its moment, for sure. I wanted to ask you
about you know, no one seems to be getting the

(33:26):
amount of protein that everyone says you should be getting.
So how much protein should we be getting and how
do we actually get there?

Speaker 1 (33:32):
Well, to me, the protein is very much like when
we were counting carbs or when we were counting calories,
like they're fun to do in a moment, and then
nobody sustains it over time. So I'm in alignment with
everybody what everybody's saying, which is one gram of protein
for every pound of bodyweight, Like, I think that's a
good measurement for you to look at. I've heard some

(33:55):
people even say you need, you know, two grams of
protein for every pound of body weight if you're trying
to to grow muscle. So I think in theory that's great.
And then we have things like make sure you have
thirty grams of protein per meal so that you can
open up amino acid receptor sites to grow muscle. I
think that's all great. Now let's talk. Let's talk to

(34:16):
the woman in the Midwest. Let's talk to the single
mom in the Midwest that's working two jobs. And she's like,
I'm just trying to stay afloat, and now you want
me to count how many grams of protein I eat
every day so that can be optimally healthy. This is
why I put in there. What I want her to
know is just know protein's the hero macronutrient, has amino

(34:40):
acids in it, and amino acids are going to make
you hormones and neurotransmitters. So at every single meal, I
want you to look at the protein source first and
how do you get as much protein in that meal?
And then build the carbohydrates around it, and build the
vegetables and everything around it. Don't skimp on the pro routine.

(35:00):
Every meal has to have a protein that is a
more doable like language and for a woman who is
or and man who is like so busy, because again
I don't know if people are successfully counting this day
and in day out unless they're really making a priority.

Speaker 2 (35:18):
Yeah I didn't. My appetite wouldn't even allow me to
eat that much protein. Like, I struggle with two things.
One is I don't think I can eat that much protein.
I've tried yep. And second of all, it's hot, heavy
on my guy, it's hard on my gut. Like that
much protein justt my gut com process. Yeah, So how
do you over those two things?

Speaker 1 (35:37):
This actually came up in another interview and I and
I explained that this February of this year, I decided
to try the protein theory and I was working out
with a trainer. I was lifting heavyweights. I'm fifty fifty
five as of today. I was fifty four at the time.
I'm postmenopausal, and I was like, Okay, let me experiment
with this protein thing. In January, I was still with

(36:00):
the trainer, I was still tacking on my fasting window,
and I was really doing what I could talk about
in the book, where I would have keto days and
I would have hormone feasting days, but I wasn't as
focused on protein. In January, I lost weight and I
built muscle. In February, I'm same thing. I just upped
my protein to one gram per pounded body weight. By

(36:22):
the end of February, I had put on more fat
than if I had been doing none of that. And
I was like, this isn't working for me. This is
too much protein for my body. And I went back
to just protein with every meal. Mindy stopped trying to
get it to a certain amount. That was my experience.

(36:43):
Now other people will say, oh, I've built so much
muscle with it. Amazing. But I talk about this in
the book that we have to go back to end
of one. En of one means you can hear us
talk about protein and now your job is to figure
out if it works for you. It works, So it
was hard for you. It sounds like it was hard.

Speaker 2 (37:02):
It's been hard right now. I've been practicing with it
for like three months maybe, yeah, experimenting.

Speaker 1 (37:08):
So it was hard for me, whereas other people are like,
this works perfectly for me, which is great. So I
just think protein with every meal. We have to prioritize protein,
and then you've got to find what pattern of the
amount is going to be best for you.

Speaker 2 (37:26):
Yeah. The point is to remember it's the hero ingredient
that's right, and and and then build around it.

Speaker 1 (37:31):
That's right.

Speaker 2 (37:32):
And don't worry if you're not getting thirty grams. Put
me a little forty grams or even depending on your body,
with fifty sixty grams. It's a lot.

Speaker 1 (37:39):
Do you remember the zone diet?

Speaker 2 (37:41):
I do, yes, Yeah, okay, So the very.

Speaker 1 (37:44):
Serious this was back in when, like when I was
in university, so this was back in the nineties. He
was the first one to say when you put a
meal together, and he used pasta as an example. He
was like, the worst thing you could do is have
pasta with red sauce and no protein, because that is
all glucose and you'll get this incredible glucose spike. But actually,

(38:06):
if you put a meatball in there and you drizzle
some olive oil on it, now the metabolic cost to
you will be much less and you will lose weight.
And his whole thing was like, stay in the zone.
You got to stay in the zone. So the protein
conversation to me, I feel like, needs to evolve to
protein at every meal, and let's make sure we're putting

(38:29):
it there with fat and some nature some of nature's
carbs and some fiber, and how you put that meal
together has a bigger is going to have a bigger
effect on you than just the protein amount.

Speaker 2 (38:41):
Yeah, that's very helpful. Yeah, that's very helpful. And I
hope everyone is listening and watching kind of you know,
eases up on it or finds a way that it
works for you. I think that's yeah, yeah, that's the point.
When does you know, I think we've been talking a
lot about belly fat and fat in general. When does
fat make you fat?

Speaker 1 (38:58):
That's a great question. Okay, So toxic fat makes you fat?

Speaker 2 (39:01):
What is it? Toxic?

Speaker 1 (39:02):
Dist so our canola oils are cotton seed, corn oils,
soybean oils, partially hydrogenated oils, vegetable oils, highly processed sunflower
and saft flower oils. Those are the biggies. Those are toxins.
So let's go back to what is fat. Fat is
a storage place for things. Your body doesn't know what

(39:25):
to do with those oils. Your body doesn't know what
to do with so it's putting it around your belly,
it's putting it in fat. So stop giving it to
your body, because when you give it to your body,
the body's so smart. It's like, I'm just gonna go
store it over here. If I come over and I do. Now,
Avocado oil, olive oil. Olive oil is like the hero oil.

(39:49):
Even some MCT oil or even some of the nut oils,
like walnut oil, or seed some seed oils like sesame
seed oil your body. He knows what to do with that.
It knows how to integrate that. It doesn't cause cellular inflammation,
and so it'll kill hunger. It's gonna help nourish your brain.
It's gonna stabilize your blood sugar. It's you need these

(40:11):
oils to make hormones, so totally different beasts. One makes
you fat and the other one actually will make you
healthy and can actually help you lose weight because it
kills hunger.

Speaker 2 (40:25):
When we're also talking about a fat inta, is there
a time of day that's better for us to be
eating fat vests others or is it something that needs
to be spread out across the day.

Speaker 1 (40:34):
I think of fat as like a blood sugar break.
So let's use today as an example. It's like three
o'clock in the afternoon, and so I had my first meal.
I worked out in the morning. On an empty stomach
is just where I decide to go today. I had
some collagen powder in my coffee and a little bit
of raw cream, and then I went out and worked out,

(40:56):
and then I had my first meal around eleven o'clock.
And one of the things that I made sure I
did is get a lot of protein and a lot
of fat, because I knew I wasn't gonna eat again
until tonight, and I was coming here for this podcast.
So I didn't want my blood sugar to spike at
one or two and then show up in your chair

(41:17):
and have brain fog and be unable to focus and
my energy low. So I made sure I had extra
fat on my breakfast and extra protein so that my
glucose stayed very steady. So I like fat when you
are not trying to get you're really trying to minimize

(41:39):
a glucose spike. So performance is what I just explained.
Or I don't want to be hungry in two more hours,
I should use some fat. Or I don't want to
crave that chocolate at ten o'clock at night, so I
should have some more fat with my dinner. Because all
of that stabilizes blood sugar, and then those cravings and
those brain fog in that lack of energy doesn't show up.

Speaker 2 (42:02):
That's really helpful because I think again, it comes to
if we have the time and energy to be that
mindful with what we can plan, but especially when it
comes to big events, big moments, big meetings, big high
performance moments in our life. It seems like that's something
good to be mindful at those times.

Speaker 1 (42:22):
Oh yeah, yeah, that's why I love olive oil. Just
start drizzling it on your meal and you will be
shocked at how it kills hunger, and you'll be shocked
at how you're not hungry for hours afterwards, and your
brain power is completely online and focused. It's the easiest
thing to add.

Speaker 2 (42:40):
Yeah. Me and my wife were joking about how often
what happens is you end up eating smaller meals, but
then you end up eating junk after its yeah right,
and that happens so often because we're like, oh no,
I want to be mindful of my portion size or
whatever it is, and then at ten pm you want
to dessert. But the idea of sprinkling something simple as
olive oil onto your meals, yeah, to help cub a

(43:01):
craving night.

Speaker 1 (43:02):
And then you know, olive oils are high in polyphenols,
and polyphenols feed the good microbes. So when you're drizzling
olive oil on your meal, you're stabilizing blood sugar and
you're feeding the good microbes. So those good microbes are
going to keep giving you signals to crave good food,
so it really is multifactorial. But let's go back, just

(43:25):
so we don't confuse people. Let's go back to the
calorieane calorie out because some people are like, wait a second,
if I put too much olive oil on top of
my food, that's a lot of calories. But I'm back
at does the caloriane calorie out is it working for you?
I'm more interested in you feeding your body through the
lens of metabolic health so that your blood sugar can

(43:48):
be stable. I'm interested in food being a performance enhancer
for you. And I care a lot about your microbes
because not only do they control your cravings, but they
control your immune system. Your neurotransmit is like, they are
the thing that is driving your health if you actually
look into it. So olive oil, you drizzled it on

(44:08):
your meal and like magic happened in your body.

Speaker 2 (44:14):
And eat like a girl. Your new book, you talk
about how we need to eat to make hormones, especially
for women, woke me through the importance of that because
I don't think i'd ever heard that before.

Speaker 1 (44:24):
Yeah, so this came kind of out of my frustration
with women feeling like if I have low hormones, then
I just need to take an exogenous form of hormone
and put it into my body. And what I wanted women,
I'm not saying that's wrong. I'm just wanted to say,
can we have a conversation first before you start to

(44:46):
feel like the challenge with your female body is you
don't have enough hormones? Can we look at your food
behaviors and ask ourselves are you getting enough nutrients in
to be able to act actually make hormones. So I
look at it like, if you were making bread, you
have to have a certain amount of ingredients. You've got

(45:08):
to have flour, you probably have to have yeast, you
have to have some baking soda, Like there are certain
ingredients that need to go into bread in order for
it to rise and for it to be able to
be bread. Same thing with hormones. And what I did
in the book is I spent a lot of time researching, well,
what are those nutrients that we need? And I came

(45:29):
up with what I call the key twenty four. You
need these twenty four nutrients every single day to be
able to even make a hormone. And when you look
at those twenty four ingredients, like nine of them are
amino acids, which takes us back to protein, and you
got proteins where you're getting amino acids from. And one

(45:50):
of the major one is omega three fatty acids, which
takes us back to olive oil. So if I'm a
woman who is like, let's just talk about I'm sure
this is going to come up because it keeps coming up.
Let's talk about the weight loss drugs. Let's say I'm
taking a shot that kills my hunger, so I'm not
eating very much and I'm losing weight. But if I'm

(46:14):
not getting food in with enough nutrients into my body,
I don't have enough of these vitamins and minerals and
fatty acids and amino acids to make hormones. So down
the road, something's going to give from my lack of
intention around a diverse meal. So that's why I put

(46:34):
it in there, was like, can we start looking at
food as hormonal medicine. Food isn't just pleasure, Food isn't
just you know, energy. Food is actually feeding these hormones.
But you've got to get a good variety of food
in order to do that.

Speaker 2 (46:50):
Is there any indication to women's health at age twenty thirty,
forty fifty, where different hormones and different foods are more
of a priority in the different decades.

Speaker 1 (47:01):
Yeah, well in the younger years. I mean again, what
we're talking about is gold and Fast Like a Girl
introduced something I called the fasting cycle, which is where
the front half of your cycle you're going to keep
your glucose low, and then the back half of your
cycle you want to bring your glucose up. So and
I showed that through the lens of fasting in this book.

(47:22):
I'm really in Eat Like a Girl. I really want
women to see front half of your cycle. You're really
catering to estrogen, and estrogen likes glucose to be low.
So the keto diet, the low carb diets that you
were on, they'll work in that front half of the cycle.
Just again, keep diversifying your food choices, whereas the back

(47:44):
half of your cycle progesterones showing up, and progesterone actually
wants you to keep glucose higher. This is why every
single woman craves carbohydrates or chocolate or something sugary the
week before her period, because her body is so intelligent.
It's like I need you to bring up glucose so
I can make progesterone so that the uterine lining can

(48:06):
shed and you can have a cycle. So for those
women twenty and thirty, this is the message they need
to know. Front half of the cycle, lower car, back
half of the cycle, higher carb. That's as simple as
I can make it. It's more detailed in the book.
Now let's go into perimenopause and menopause, estrogen goes is

(48:28):
going away, and when estrogen goes away, that woman becomes
more insulin resistant. So I can't tell you how many
women will tell me I haven't done anything. I'm forty
three years old, I haven't done anything different, and I
am gaining weight. That's because you're losing estradel and estradial
kept you insulin sensitive, and so now you have to

(48:52):
find other ways to keep yourself insulin sensitive. And fasting
is one of the best ways that I know to
keep yourself insulin sensitive. And then you're probably gonna need
again as you move through perimenopause. You're going to need
a little lower carbohydrate diet mixed with splashes of a
higher carbiohydrate diet. So this is why in the book.

(49:15):
I'm like, here's your I call it. Ketobiotic is when
we want to go lower carb but keep enough fiber
in there. And then hormone feasting is when we want
to go higher carbs so we can cater to progesterone.
It sounds confusing, no, no, not to well, yeah, but
it's think of it like gas pedal break. Like, you know,
there's a rhythm to a female body, so you're just

(49:37):
going to understand the rhythm of your hormones so you
can match the foods and the fast according to that.

Speaker 2 (49:44):
What are our greatest on misunderstandings of the female body
and in what decades are we so confused about or
uneducated about that you'd like to point out, Oh.

Speaker 1 (49:55):
Thank you for asking me. That the female body is
highly comp it is highly rhythmic, so it's constantly having
ups and downs to it. If you look at our hormones,
there is we are meant to have moments of where
we're in complete joy, and then there are moments that
we're crying, and there are moments that we were rushing

(50:17):
to the gym and we're so excited to go work out,
and then there's other moments that we can't get off
the couch. And that's all because you live in a
female body that is driven by different hormones. So the
first thing I want women to know is your hormonal
system makes you highly complex, and a male's body isn't

(50:40):
that complex. This is the way I've been saying it,
And I always say, like, you know, no offense to men,
but like you guys are like a ukulele and we're
like a violin. Like it's just we are a very
Our body is a very sophisticated instrument, and because of
our sex hormones were we require more rest and recovery.

(51:04):
We don't do as well with toxicity. When we become
insulin resistant, we start to become infertile, and we start
to get things like PCOS polycystic ovarian syndrome, and our
menopause symptoms will be off the chart like crazy. So
that doesn't happen so much to men. So we're just

(51:25):
a more sophisticated body we're living in.

Speaker 2 (51:27):
What are some of the things you would encourage people
to be mindful of at different stages, to spot those
signs early and to respond, because it seems like we
don't really talk about the difference that clearly, and we
expect the same things in the same eras or decades
of life.

Speaker 1 (51:44):
Yeah, yeah, I mean, I think the thing that we
have to look at is that lifestyle impacts both men
and women, but for women really, we've got to dial
in a lifestyle for women that like, go to lifestyle first,
before you go to the anti depart before you go
to the hormone replacement, before you go to the weight
loss drug. Ask yourself, have I dialed in my lifestyle?

(52:08):
And what that means is there needs to be a
rhythm of where I'm maybe working out a lot, and
then I'm recovering, I'm maybe going low carb, and then
I'm feasting on healthy foods. So we need to have
a rhythmic lifestyle. And that's like new conversation that's just
coming up in the last couple of years. Whereas men

(52:29):
don't have to worry about that as much. You guys
are a lot more resilient. You have one hormone to
think about, which is testosterone. Have you operate off a
twenty four hour cycle. We operate off a twenty eight
day cycle, So we're just a lot more complicated. But
that's why lifestyle is so important for women, and this

(52:50):
is like, this is like my rally cry, like, oh
my gosh, when we look at autoimmune problems, when we
look at the menopause symptoms, like please, can we have
a conversation about lifestyle as being the first line of
treatment for women before we start medicating the shit out
of us?

Speaker 2 (53:07):
No? I love the rady cry, and I think it's
so important. I'm so glad that you're sharing it so
passionately here because I couldn't agree with you more. I've
heard so many women recently, when I've been at events
or listening to panels or e'veneering, so many women talk
about perimenopause menopause. And what I found so fascinating when

(53:30):
I was listening was that I was obviously I was like, okay,
I knew I had no clue, but a lot of
the women in the audience were like, oh my gosh,
we didn't know either what we were going through. And
so I think there's such a need for it because
there seems to be the misinformation, or to be honest,
no information that's right, and so we're just turning towards pharmaceuticals, right.

Speaker 1 (53:50):
So on that conversation when I first started teaching this
cycling of fasting and food. On my YouTube channel, nobody
talked about menopause, and then I started to getting people
pouring in and asking me like, well, how do I
do this for perimenopause and menopause. At that time, I
was like mid forties, and so I just shared, Hey,
here's what I'm doing. I actually put it in a book.

(54:12):
It's called The Menopause Reset. I was like, here are
the lifestyle changes that I've made, and they've worked really
well for me during perimenopause. Okay, fast forward to today.
We've gone from a cultural hush around menopause where we're like, oh,
she's a little irritable, let's not like poke the bear
and get her all upset because she might be menopausal,

(54:34):
but we don't want to say that to our face,
to cultural chaos where women are like, finally, like the
conversation of menopause is emerging, and that part is amazing.
Like there's been a lot of authors, there's been a
lot of influencers, there's a lot of people that are
cracking that conversation open, which is so good. But what

(54:56):
we have turned the conversation to now is you are
are suffering in the perimenopausal experience, and so you need
to think about hormone replacement therapy. I'm not opposed to that,
but every woman who goes on hormone replacement therapy has
a different path to it. And that's because alongside hormone replacement,

(55:21):
whether it's HRT direct or bioidenticals, needs to be a
lifestyle change. And the diet you had at thirty five
doesn't work for you at forty five. And the stress
load you were able to do or handle a thirty five,
you're gonna need some breaks and some new tools at
forty five. So there's a lifestyle that I'm just still

(55:43):
trying to bring in. Like, Hello, the answers isn't in
the patch. The answer is not in the pill. Those
are good support systems, but let's make lifestyle the change
that happens once you go into those perimenopausal years.

Speaker 2 (55:58):
What would you say the top three life stars that
changed everything for you or what positive for you?

Speaker 1 (56:03):
Yeah? So in the menopauseresaid, I wrote five, I started fasting.
That was a big one. I started varying my foods,
which is what I teach and eat like a girl.
I went low carb, high carb, I started feeding my microbes,
so how do I support Because the microbes break down estrogen.
So I wanted to be able to increase the diversity
of my microbes so they could break down estrogen. The

(56:26):
last estrogen I was getting. I did a massive detox.
I detoxed my whole house. I started detoxing myself throughout
my whole forties. Detox became my obsession. And then the
last one is something called the rushing woman syndrome, which
was actually coined by a woman doctor Libby Weaver, who

(56:47):
showed biologically why women that are constantly in a state
of stress end up having hormonal problems. So I started
saying no to more things. I'm a competitive athlete. I
was a competitive tennis player in my early twenties, and
I started learning how to do more yoga. I started
learning how to walk more. I started getting out of

(57:11):
that mentality of I've got to push my body, and
so I just started looking at how I could recover
a little bit more. And those were the five I changed.
And it was like gold.

Speaker 2 (57:20):
It's so refreshing to hear that they're all interconnected as well,
with eat like a girl and fast like a girl,
and it seems that it seems that what we need
to do is simple, but it's so hard. Yeah, because
of our wiring, because of society's expectations, because of our
maybe our own pressure on ourselves. What gave you the

(57:41):
permission to just say, you know what, I'm I'm going
to unsubscribe from all of this and I'm going to
find a way. What was that for you? Because I
feel people are really looking for that breakthrough and you said,
it's not motivation, it's momentum. But it's almost like, how
do you give that stone or that rock a push
down the hill so that he gains momentum.

Speaker 1 (58:00):
The best door in is fasting. This is why I
started with fast like a girl Like that is the quicket.
If you want a totally different experience with your body,
learn how to create an eating window and a fasting window.
And it's interesting because my practice was built by what
I call the Mama Bears. They were like these women
who would bring their families to me and who would

(58:22):
come in to learn about detox and hormones and food
education and lifestyle. My clinic was built was like a
lifestyle clinic, teaching people how to live a lifestyle to
build health, And it was the Mama Bears that I
got to experiment on, you know, I put that in like,
you know, a loving way. I got to take these

(58:43):
principles that I was studying and using on myself and
try it on them. And I remember what with weight loss.
One of the things that blew me away is once
I started teaching women how to fast, maybe two weeks
would go by and I didn't see them, and they'd
walk into my clinic and it looked like a fat
coat had been taken off of them in two weeks.

(59:03):
And I was like, oh my God, Like fasting got
you that in two weeks. So I think this is
why I'm a I'm like the evangelist for fasting.

Speaker 2 (59:16):
Is there anyone who should never fast or shouldn't?

Speaker 1 (59:19):
Great question? I always say, if you're pregnant or nursing,
it's a no, that's not your tool. So and I
write about that in both books. If you have an
eating disorder, you need to be working with somebody who
can work alongside you, because there's little tricks that you
can do to to line yourself up for that. Certain

(59:40):
cancers don't do well with fasting, and certain cancers do
incredibly well with fasting. So going to a specialist that
knows that outside of that, everybody else fast can fast.
The one I just want to point out, the person
I didn't didn't point out who couldn't fast is the diabetic.
This is the one that shocks everybody is the type

(01:00:02):
one and type two diabetic when done right and done
with doctor supervision, actually does really well with fast Interesting.

Speaker 2 (01:00:10):
Yeah, well yeah, that is surprising, right, You wouln't expect that. No,
there's a trend right now with women eating meat bowls
in order to lose weight. What's your take on that.

Speaker 1 (01:00:20):
You that all they're eating, well.

Speaker 2 (01:00:21):
At least a big, a big part of it.

Speaker 1 (01:00:23):
Yeah. Yeah, Well, I mean they're just trying to dose
up protein. So what I would say is, if you're
going to dose up protein, make sure it's a clean protein.

Speaker 2 (01:00:33):
So what would you define as, Yeah.

Speaker 1 (01:00:35):
Like hormone free, antibiotic, not pumped with antibiotics, not pumped
with hormones. Grass fed if you're going beef, and you
really want grass fed because it has higher omega three,
so it needs to be a clean source of protein.
I'm also a real fan for women, specifically of fiber
because fiber feeds those microbes that break hormones down. So

(01:00:58):
if you're only going meat, you're missing out on the
vegetables we need more fiber. But from a metabolic standpoint,
from blood sugar standpoint, meatballs if you didn't have a
lot of fillers and stuff and them could be really good.
Are they losing weight?

Speaker 2 (01:01:16):
Yeah, meat bowls. Sorry not my accent, Yeah, meat balls, yeah,
my meat bowls.

Speaker 1 (01:01:23):
Okay, meat bowls bowls?

Speaker 2 (01:01:25):
Yeah, like b o W sorry.

Speaker 1 (01:01:31):
Oh my god? So what what kind of meat? Is it?
A rite and meat in there?

Speaker 2 (01:01:36):
I believe, So.

Speaker 1 (01:01:37):
It's basically just that, just like our ground beef, essentially good,
but it's like the main thing that they're eating, like lunch. Yeah,
are they eating any fiber at all? Or they're just
eating that? It's like very minimal like carb. Okay, okay,
this is interesting, and let's dive into the mechanics on.

(01:02:00):
So protein stabilizes your blood sugar. So if I'm only
eating a meat bowl all day long, then what ends
up happening is I'm really not those blood sugar spikes
we talked about, I'm not getting very many of them.
So that's good if you don't have a lot of
blood sugar spikes, You're not asking your body to make
a ton of insulin. So from a metabolic standpoint, that

(01:02:22):
is really fascinating. From a gut microbiome standpoint, this is
really controversial and I still stay by this to this day.
Is the carnivore diet. The carnivore diet kind of had
its moment and then people are like, this is crazy
and it went away. Well, what we saw in my
community and in my clinic and in the research that

(01:02:44):
I dove into, is that when all you do is
eat meat, you actually can stimulate a immune cell in
your gut called your te regulatory cells, and your T
regulatory cells make sure that your immune system isn't too
and your immune system isn't too high. So in my clinic,

(01:03:04):
I would do something called carnivore fasting, which would be
like a therapeutic process for a patient who had an
autoimmune condition. For like two to three weeks, they would
just eat meat and they would fast about seventeen hours
every day and the rest of the time all they
did is eat meat. And what I was trying to

(01:03:25):
do is calm the immune system down and help them
drop weight because their spike they weren't spiking their glucose.
It worked. It absolutely worked, but especially for things like
cibo small intestinal bacteria overgrowth, like it was phenomenal, and
so you got the benefit of fasting and you got
the benefit of meat. It's just not something you sustain.

(01:03:48):
I would do it two to three weeks to balance
the immune system with my autoimmune patients, and then we
would go back into fiber because we need that fiber
to be able to break those hormones down. So it
became a therapeutic tool.

Speaker 2 (01:03:59):
Interesting, Thank you so much. Yeah. I love what you
do by actually explaining what is going on behind the scenes,
because to me, that's the part which a makes it
click and then it's not just to hack. Yeah, it's like, oh,
I actually understand how my body's working and why it's
doing what it's doing. Yeah, and therefore now when I'm
having that feeling or that experience with that craving, I

(01:04:19):
can actually talk myself through it. That's that makes sense.

Speaker 1 (01:04:22):
Yeah, I mean, so here's the this is like like
another big pet peeve and rally cry for me, is
that you should learn how to do health from your
health professionals, whether it's your doctor, your fitness trainer, your
your favorite health influencer. But if we go into this
place where we're like eat this, don't eat that, but

(01:04:43):
we don't know why, we're never empowered. Doctor means to teach. So,
you know, a rally cried all the doctors out there,
are you teaching your patients or you just prescribing your patient?
To your patients, you have to teach to them how
the body works and why if prescription your path, why
prescriptions work, why food works it? Because now you have

(01:05:03):
an empowered human and big farm is not going to
like us empowered, and big food doesn't like us empowered.
But that's what we should create, is empowered humans. The
only way we can do that is by teaching people
how their body works.

Speaker 2 (01:05:15):
Yeah, for people who talking about, you know, giving making
people feel empowered. For people who don't have access to
expensive technology and want to know their muscle fat percentage,
body fat percentage, et cetera, Like, how how do they
get that information in a way that's affordable and accessible
because it seems that so much of that data and

(01:05:37):
that insight you need to be empowered, yeah, is expensive.

Speaker 1 (01:05:40):
Yeah, So you know, all the wearables are really exciting, right, Now,
the cgms and all that, the continuous glue postmonitors really exciting,
but they are expensive. So in the book, I put
a list of symptoms you would experience if you nailed
your meal, if you got your meal right, if your
lifestyle was working for you. This are some of the symptoms,

(01:06:03):
and I'll share with you some of them. After you
eat a meal, you should be energized. You shouldn't be sleepy.
If you're sleepy, we got to go back and look
at the makeup of that meal. After a meal, you
should have better brain clarity. You should feel uplifted. It
should it should be like something that puts you into
a enhanced performance state. You also, it's not normal to

(01:06:27):
be hungry every two to three hours, so those things
become really important. The other piece is that you should
be able to control your cravings. You should be able
to be like, hey, I like I'll give use me
as an example. I used to have a sugar addiction too,
and I had a moment where when in the height
of my sugar addiction, where if I looked at a

(01:06:49):
piece of sugar, I couldn't control myself. Yeah yeah, And
it was like, I know, I'm not supposed to eat that,
but I'm going to eat it anyways. Once I started
doing fasting and eating, doing fasting and eating windows like that,
craving went away. So I now have a better relationship
to food. I don't feel like I'm eating food because

(01:07:12):
I can't control myself. So there are symptoms we can
look at, and all the biome metric wearables, they're great.
But I want to help the woman in the South,
you know that's working two jobs. The story I tell
a lot is that during the pandemic, I had a

(01:07:33):
high school principal in South Carolina reach out to me.
She was watching my YouTube channel, and she said, my
high school teachers are about to come back to school
and they're super scared about their immune system and COVID,
and so can you give us some ideas on how
we can keep our immune system high. Well, I come

(01:07:53):
from a family of teachers, and I was like, oh, yeah,
can I give back to the teachers and teach them?
This is really exciting. So I pop on this call
with about one hundred teachers at this high school and
I go into all you should take this supplement, and
you should eat this oil, and you should do all
these things. And I get to the end of the
presentation it was all done on zoom, and this really

(01:08:16):
brave man raises his hand and he's like, I hear
what you're saying. But if I'm at the supermarket and
I'm looking at nut butters, the nut butter with the
right oil in it is eight dollars more than the
one with the wrong oil. I don't have that eight dollars.
And then another woman raised her hand and said, I'm

(01:08:38):
up at four in the morning, and I drive to
get my classroom set up. At five, I don't take
a lunch break, and by three point thirty four, I'm
driving home exhausted, and the only place I want to
go is through the drive through at fast food. Okay,
we will never ever get our country healthy until we

(01:08:58):
help those people because they're on a limited income and
they are trying to be healthy, but everything in front
of them is leading them towards chronic disease. This is
why PEP fasting became my tool, because everybody can afford it,
and everybody, even the busiest person, can do it, and
people it works for the majority of people, and then

(01:09:20):
they have that momentum. So that's what you know. The
fast food lady. Okay, so let's eat your fast food
in a compressed eating window. The nut butter guy, it
was like, okay, well maybe nut butter isn't your go to. Like,
let's figure out how you can look at maybe some
getting some oils from food that you're getting, upping your
Omega three and other oils, like we just found lateral changes.

Speaker 2 (01:09:44):
Yeah, how do you how do you train someone to
not eat for a period of time? Because I think
we've talked about foster, but actually it's really hard when
someone has to do it. How do you how did
someone train themselves to do that?

Speaker 1 (01:09:57):
Yeah, so you start by pushing your breakfast. That's what
I typically do. You can push your dinner up if
you want, but most people I start with breakfast. So
I tell people push your breakfast back an hour. Most
people will say, well, can I have my coffee? Yes,
you can have your coffee, but not your creamer. Like
if you're putting like some kind of sugar creamer in there,

(01:10:19):
or you're putting oat milk or almond milk in there,
those tend to spike your blood sugar a little bit
too high. So cow's dairy, goat's dairy. Does a little
bit better. So you just make sure black have your
coffee black. Push your breakfast back an hour is going
to be uncomfortable. That's the first thing. It's like, this

(01:10:40):
is that moment you're gonna be like, why did I
listen to Jay Shetty's podcast where that crazy lady came
on and told me to push my breakfast back an hour? Now,
all I want to do is yell and scream because
I'm angry. I'm angry. But if they say if they
stay with that the next day and then the next day,

(01:11:00):
by the third or fourth day, that hour is going
to feel like nothing. So when it starts to get easy,
now you're going to push it back another hour. So
now you're two hours back, and then maybe a couple
you go a couple of days with that, and then
you're going to push it back another hour. And everybody
that I've done with this within two weeks, they are
effortlessly fasting somewhere between thirteen to fifteen hours. You're just

(01:11:24):
taking all that food and you're just compressing it into
an eating window, but you're gently moving your body into
that place. You're not. I've had people just out of
nowhere going three day water fast, but that's a lot
more suffering involved.

Speaker 2 (01:11:38):
Ye, you do it? Yeah? Is there anyone who should
eat as soon as they wake up?

Speaker 1 (01:11:42):
There's a lot of theories on this, Like Sachin Panda,
who is the premiere, you know, researcher on circadian rhythm.
He came on my podcast and he likes that you
wait an hour after you wake up if you're going
to try to get into the proper circadian rhythm, meaning
your melotonin and your cortisolar are being secreted at the

(01:12:05):
right moment, So he would prefer that you would wait
an hour. Doctor Stacy Simms, who is an expert and
one of the leading experts in exercise and menopause, came
on my podcast and she strongly feels you need some
kind of nutrients coming in the minute you wake up,
the first half hour you wake up to trigger the

(01:12:26):
hypothalmis to start hormonal production. When I broke that down
with her, she's also plant based. When I broke that
down with her, she said, I put collagen powder in
my coffee every morning and a splash of vegan yeah. Vegan, yeah,
So she probably uses a vegan vegan one or maybe

(01:12:46):
a marine one. I didn't ask her through the vegan
lens if she did if she did fish, and then
she does MCT oil, and then she does a plant
based cream and she puts she does like a loaded coffee,
and that some mornings, that's her how she triggers this hypothalmus.
So I tell you all that to say that here

(01:13:07):
we have two leading experts. One says way to half hour,
the other one says, you need some nutrients in very quickly.
I think everybody's got to be their own end of one.

Speaker 2 (01:13:16):
Yeah, yeah, definitely it works for you. Yeah, It's hard
to know. And I think that's why so much of
this is also being able to listen to our bodies
and our minds, because I think so much of our
food habits are driven by our minds and not our bodies.

Speaker 1 (01:13:27):
Yeah.

Speaker 2 (01:13:28):
We mentally crave something, emotionally crave something, Yeah, whereas when
you actually listen to your body kind of like what
I was saying to you earlier that when I'm listening
to my body, I'm like, this amount of protein just
doesn't feel right. Yeah, And if I'm trying.

Speaker 1 (01:13:40):
On that, I just want to point out because again
I'm always going to be the voice of women's empowerment.
What I'm discovering in women is we are massively, massively
disconnected from our bodies.

Speaker 2 (01:13:53):
Yeah.

Speaker 1 (01:13:53):
So we look at Instagram, we look at magazines, and
we're like, I want to look a certain way, and
I will manipulate my body to look that way. We
are not clued into the rhythms and cycles of our body,
and often.

Speaker 2 (01:14:08):
You could end up looking that way. But because the
internal setup isn't right like we often think it's also, oh,
I don't have self worth or self esteem, but it's
completely chemical, that's right, right, Like it's just a hormonal imbalance.
It's not even it's not this mental idea that oh
I don't believe in myself or I love myself. It's like, well,

(01:14:28):
of course, if I've been shifting my body and die
and everything to look this certain way, it could be
that my hormones and nutrients and everything are so imbalanced
that I can't sustain a healthy mood.

Speaker 1 (01:14:39):
Yeah. Something I've deeply thought about is that when we
look at the woman who's size two, or the woman
who's a size for or is I zero, Like, we
look at that we say, that's what I'm supposed to
look like. Because the magazine's instagram, everybody says I should
look like that. But actually, if you look at what
estrogen and does to the female body, is it makes

(01:15:03):
us it's what I call a little more padded. It
gives us a little more of a cushion of fat
on us, And that might be what's normal for us.
We just have this skewed view based off of what
we're seeing on social media that we're supposed to look
that way. But if if you ever stopped for the

(01:15:23):
women listening and asked yourself, is that the healthy way?
I mean, one of the things that came out of
Fast Like a Girl that really disturbed me and motivated
me to write Eat like a Girl was how many
twenty year olds and thirty year olds don't have a
menstrual cycle and they don't have a menstrual cycle because
they've been manipulating their diet. Their diets too low calorie,

(01:15:44):
their weight is too low because they're trying to look
a certain way that the culture says this is beautiful
and when you're beautiful, you're worthy. But actually, is it
possible that the female body is meant to have more
fat on it and trying to be the skinniest version
of you is actually making you sick and destroying your hormones.

(01:16:07):
And I think it would be really interesting if we
had better conversations around that.

Speaker 2 (01:16:12):
So what do they do in that scenario when they've
ended up creating that situation with themselves.

Speaker 1 (01:16:17):
Well, the first thing is we're back at the calories.
Is let's make sure you're eating enough calories. For the thyroid,
you have to have twelve hundred calories a day consistently.
So if you're eating nine hundred, eight hundred calories a day,
you're causing thyroid challenges. And that could be a hyperactive thyroid.
That could be I mean, so you could end up

(01:16:38):
with a faster metabolism which would eventually lead to a
hypothyroid situation. So let's get the calorie in that person
who's in deprivation. That would be the one spot I
would say, let's make sure we're above twelve hundred, So
that would be the first thing. The second thing is
I think it's really interesting, I don't even for you

(01:16:59):
and men in general, is like when we eat and
we're hungry, do we ask ourselves like am I hungry
or am I bored? Am I hungry or am I
sad am I hungry? Or do I need energy? Like
make sure we're seeing that the food and the emotional response,

(01:17:20):
like we're pulling those apart. So I think, I think
that's a really important one, because people eat and don't
eat for a lot of different reasons. And then that
leads to the last thing with this person who might
be a little bit thin is I think for a
lot of women, it's control, Like if I can control
my body a certain way, then you know my life

(01:17:43):
will be in control. And as you know, controls an illusion,
and maybe there's something else you can control. This is
why I like the continuous glucose monitor. Control your blood
sugar and then you'll that'll lead you down the path
of health. Control your symptoms after you eat, control the
amount of sleep you get, Like there's other things to control.
But if you're trying to control your weight, you're raising

(01:18:06):
cortisol and you're leading yourself into this dysfunctional relationship with
your body.

Speaker 2 (01:18:12):
So well said, how do you manage fasting and working out?
Like how do you fit in and when should you
be fasting and working out? Do they happen at the
same time or do they need to be stacked.

Speaker 1 (01:18:23):
Yeah again, I'm going to go back to what's your intention?
Do you remember the book Body for Life?

Speaker 2 (01:18:29):
I don't know.

Speaker 1 (01:18:30):
Okay, that book came out when I was again when
I was in college, no ap, so it must have
come in like the late nineties, early two thousands. And
this it was a fitness trainer and he offered up
a million dollars to the person who could lose the
quickest weight, the most weight in the quickest period of time.
And he had a whole formula, and the number one

(01:18:51):
formula that he said is you never work out after
you've eaten, because his whole theory was when you eat,
you've brought gluecose up, and then you go to work out,
the body uses that glucose, whereas if you work out
when the glucose is not spiked, your body has to
go find the glucose it stored years ago in fat,
so it's actually going to burn fat more quickly. This

(01:19:16):
was how we worked out for years. I think it's
I taught people, my women and men, both in my
clinic all the time this strategy. It is an incredible
way to lose weight. Here's the challenge is that it
can break down muscle and muscle right now is like
we said, is it in vogue? It's the thing we're
talking about. So when we are looking at do you

(01:19:40):
fast and exercise in a fasted state, I think you
have to ask yourself what your objective is. If you're
trying to lose weight. Yeah, I think it's a great idea,
especially on the days not you're weightlifting days, but the
days you're doing cardio yeah, and yoga and yoga and
we don't eat year two hours before yoga session. Those

(01:20:01):
are great times to go in in a fasted state.
But when you're trying to build muscle on the days
your strength training, let's have a little protein before and
let's have some protein afterwards. So just different days, different workouts,
different things you're trying to accomplish.

Speaker 2 (01:20:18):
Great, doctor, Mindy Pels, has been such a joy talking
to you today. You've given so much valuable insight. This
is one of those episodes that I feel I'm going
to recommend to all my friends. Thank you. I'm going
to be encouraging a lot of people to listen to
it together, and I think everyone who's been listening and watching,
I hope you pass it on to a friend. I
hope you listen to it with a friend because I

(01:20:40):
just think it's at the heart of so many of
our issues today is how we eat, how we think
about our bodies, how connected we are to our bodies.
And I just love how structured, thoughtful, and methodical all
your advice is so Thank you so much for writing
this incredible book and bringing so much value to our community.
We end every On Purpose episode with a final five

(01:21:01):
or a fast five and no pun included, and we'd
love you to answer each of these questions in one
word to one sentence maximum okay, okay, so doctor MINDI peals.
These are your fast five. The first question is what
is the best health advice you've ever heard or received
or given?

Speaker 1 (01:21:22):
Don't eat in the dark. I love that one. Only
eat in the light. It balances almost every hormone.

Speaker 2 (01:21:32):
I love that second question, what is the worst health
advice you've ever heard or received or given?

Speaker 1 (01:21:38):
Low fat, low calorie foods are going to help you
lose weight.

Speaker 2 (01:21:42):
Wait, let's dive into that tiny bit. I think we
covered it, but I just want to make sure for
anyone who's choosing low fat, low calorie food thinking they're
going to lose weight. What are they getting wrong?

Speaker 1 (01:21:52):
Let's use a diet drink. It has aspertain limit. Aspertain
is an obesogen and it stimulates appetite. So you're you
chose the low sugar, you know, I don't want to
use brand names, but the diet soda. You chose that
thinking it's going to save help you lose weight. But
actually what it did is it's an obesogen that is

(01:22:14):
making you gain weight and spiking your appetite.

Speaker 2 (01:22:17):
Got its crazy crazy, It's absolutely crazy.

Speaker 1 (01:22:22):
It's like like, this is why, like conversations like this
ney to be had because there's people out there thinking
they're doing it all.

Speaker 2 (01:22:28):
Wrong, totally totally, and you're doing all of that and
you're going why and you're looking in the mirror and
you're so mad at yourself.

Speaker 1 (01:22:33):
Yeah yeah, then you turn on yourself.

Speaker 2 (01:22:36):
Yeah.

Speaker 1 (01:22:36):
Meanwhile big food is doing it to you.

Speaker 2 (01:22:38):
Yeah, why are we not being projected? Like why is it?
Why are we allowed to put obesigens into our body?
And yeah, why are we allowed to put all these
toxins plastics into our body?

Speaker 1 (01:22:49):
I think it's a really good question, and it starts
with the FDA, the Food and Drug Administrative administration. And
I have some quotes in there in the like a
girl that are really and for starters, why do we
have food and drugs in the same administration. We should
have a food administration and we should have a drug

(01:23:09):
And then within the FDA, there's a category of food
called gross generally recognized as safe. And what that means
is that if they're going to put a new food product,
a synthetic food product, into the food system, they're going
to assume it's innocent until proven guilty. It takes a

(01:23:30):
lot of money to prove that these ingredients are harmful
and carcinogenic. One of the ones that I loved to
point out is partially hydrogenated oils. About twenty years ago,
they identified that partially hydrogenated oils fell into this gross category,
that it was generally recognized it's safe, but they hadn't

(01:23:50):
really seen research telling them it wasn't safe. And then
the research showed up and the research said that these
partially hydrogenated oils were actually contributed, you know, a major
contributor to heart disease and should be taken out of
our food system. So what the FDA did is they say, okay,
food industry or food companies. You have twenty years. It

(01:24:13):
was like twenty to twenty five years to get this
carcinogenic heart challenged food out of our food system. And
it was by twenty twenty five, which is next year
that will be out of our system. But why did
they give them twenty years? How many people died in
those twenty years that when they've discovered that this food

(01:24:36):
was causing cardiovascular problems. That kind of bullshit goes on
in the FDA all the time. They care about profits,
they do not care about our health.

Speaker 2 (01:24:48):
End a story so worrying and so sad, and that's
why we have to do it from the bottom up.

Speaker 1 (01:24:54):
That's why you have to be you know, responsible, I
always say, and I really want people to take this
to their heart where you sit with your health. If
it's not what you like today and you're hearing this
podcast and you're like, WHOA nobody told me all this? Yes,
your poor health, your trouble losing weight, is not your fault.

(01:25:16):
But now that you've heard this, it is your responsibility.
Your health is your responsibility. And in this day and age,
if you're doing nothing, you're not reading ingredient labels you're
not waking up to conversations like this. You are choosing
chronic disease. I promise you you are. The statistics are
showing that if you're just eating with a blind eye,

(01:25:40):
you are choosing chronic disease because the FDA cares more
about making profits than your well being.

Speaker 2 (01:25:48):
Thank you for sharing this. Yeah. Question number three, how
would you define your current purpose?

Speaker 1 (01:25:54):
It's been the purpose I've had for a while, and
it's to reconnect women to their bodies and fall in
love with their bodies again. I'll share a story on
that one. I was running around my neighborhood a few
years ago and this little old lady, like seventy year
old lady with this cute little hat and a little
and she was walking her dog and she had a cane.

(01:26:14):
I kept running past her, and on the third time
I ran past her, she waved me down and she
said to me, I bet, it's amazing to live in
your body. And it was like to have a seventy
year old woman reflect that back to me made me
realize that there's only one goal with a health specifically

(01:26:35):
for both men and women, but especially for women. Is
I want women to love living in their bodies. I
want women to have a really positive relationship with food.
I want women to feel empowered when they go into
their doctor's office so that they're not gas lit and
told that they know their BMI is so high they
better go get on some low calorie foods. Like I

(01:26:57):
want women to understand what the begift they're living in
and love it. That's my purpose.

Speaker 2 (01:27:03):
I love that question before you say in the book,
when women heal, the world heals.

Speaker 1 (01:27:10):
Why thank you for putting that out. We are the nurturers,
We're the community builders. We are the leaders of our
family and their health. I mean, it's very even though
we have a lot of men staying at home now,
women in general are the ones that make the health decisions.
And we are also the overgivers. When you take amazing

(01:27:32):
care of us, we can turn around and take amazing
care of you. So when women heal, then all of
a sudden, the family heals. And when the family heals,
now the community heals. And when the community heals, then
the state heals. And it just keeps going out. But
if that woman is sick, now it's a house of cards.

(01:27:53):
And actually, Mary Anne Williamson's a dear friend of mine
and she sent me a message and with that quote,
and she said, this is what you're doing. And I
was so grateful for that, and that's why I put
it in the book. It's like, we need to heal women. Now.
We're half of the planet and we are sick, and
we are struggling, and we are reaching out and we

(01:28:14):
need to heal women so that we can turn around
and heal everyone else.

Speaker 2 (01:28:19):
Absolutely couldn't agree more. Fifth and final question. If you
could create one law that everyone in the world had
to follow, what would it be.

Speaker 1 (01:28:28):
Oh, eat real food. We eat real food, nature's food,
food without chemicals. That would solve everything, without packaging, without packaging.
If everybody was forced to eat a potato versus a
potato chip, things like that would be so much better.
But eat real food. End the story.

Speaker 2 (01:28:47):
I love it. The book is called Eat Like a
Girl by Dr Mindi Peals. If you don't follow Doctor
Mindy already, please subscribe to our podcast, follow her across
social media, and of course, grab a copy of Eat
Like a Girl. I could not commend this book more,
I promise you. There are so many great insights, tactics,
tips inside of the book. And I really really hope

(01:29:08):
that you take charge and accountability of your own health
after listening to this. Please send this episode to a friend.
I know there's someone in your life who benefit massively
from listening to Dr Mindi Pels's advice and Dr Mindy
thank you again, honestly for coming on the show. I
hope you'll become a friend of the show and come
back soon. I would love you because I just feel
there's so much value that you're giving to the world,

(01:29:30):
and I'm grateful to have you be a part of
our platform. So thank you so much.

Speaker 1 (01:29:34):
Yeah, and thank you. I mean I should have probably
started off and tell you like I listened to your
podcast for years, and I love the way you show
up and the guests you bring and the authentic voice
you give us all an opportunity to live in that
authenticity and it's just really enjoyable.

Speaker 2 (01:29:51):
So thank you, thank you, thank you so much. If
this year you're trying to live longer, live happier, live healthier,
go and check out my comment with the world's biggest
longevity doctor, Peter Attia on how to slow down aging
and why your emotional health is directly impacting your physical health.

Speaker 1 (01:30:11):
Acknowledge that there is surprisingly little known about the relationship
between nutrition and health, and people are going to be
shocked to hear that, because I think most people think
the exact opposite.

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