Speaker 1: What causes your body to gain weight? Your body, if
Speaker 1: it could talk to you, was like you just had
Speaker 1: a lot of extra stuff you've been giving me, and
Speaker 1: I didn't know where to put it. So I started
Speaker 1: in your belly and I'm putting it there. To save
Speaker 1: your life.
Speaker 2: Women's Health Expert podcast host dotor Mindy peals what is
Speaker 2: the worst mistake someone can make while fasting that will
Speaker 2: make them gain weight doing.
Speaker 1: The same fast the same way every single day. This
Speaker 1: is the part that I want to scream from the rooftop.
Speaker 2: Weird throw to announce that we've reached three million subscribers.
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Speaker 2: The number one health and wellness podcast, Jay Sheety Jay
Speaker 2: Sheety s Hey. Everyone, Welcome back to On Purpose, the
Speaker 2: place you come to to become a happier, healthier, and
Speaker 2: more healed. Today's guest is going to help us do
Speaker 2: just that from the inside out. Dr Mindy Pels is
Speaker 2: a women's health expert, podcast host and best selling author
Speaker 2: of Fast Like a Girl, The Menopause Reset, and her
Speaker 2: new book Eat Like a Girl, with a mission to
Speaker 2: empower women by helping them understand their bodies. Doctor Pell's
Speaker 2: as become a leading voice in the fields of hormones, fasting,
Speaker 2: and healthy living. Doctor Mindy's work provides invaluable guidance for
Speaker 2: women navigating the complexities of hormones, metabolic health, and your nutrition.
Speaker 2: Please welcome to On Purpose, Doctor Mindy Peals. Lindy, It's
Speaker 2: great to see you and thank you for being here.
Speaker 1: Oh, I'm excited. I'm super happy to be here and
Speaker 1: have this conversation with you.
Speaker 2: I just want to point out how amazing you are
Speaker 2: because you actually here on your birthday, which shows how
Speaker 2: much you value and deeply believe in the work you're
Speaker 2: doing to be spending your birthday with us, so I
Speaker 2: feel even more lucky and grateful to be with you.
Speaker 1: Yeah, you know, I'm sure it's like your work, you
Speaker 1: know it is. It's just oozes out of me. So
Speaker 1: it's not like I had to sacrifice to be here
Speaker 1: on my birthday. It was more of a joy to
Speaker 1: be here. So thank you for having me on my birthday.
Speaker 2: I love it. Well, let's get right into it. I
Speaker 2: wanted to start off with a big question. When we
Speaker 2: knew you were coming on the show, we asked our
Speaker 2: audience for things that they would love to learn from you,
Speaker 2: things they'd love to know about you, And one of
Speaker 2: the biggest ones that came up is what is the
Speaker 2: worst mistake someone can make while fasting that will make
Speaker 2: them gain weight?
Speaker 1: Ooh, this was the biggest question. Okay, this is really
Speaker 1: great because they're not a one sentence answer. So the
Speaker 1: biggest mistake for starters is doing the same fast the
Speaker 1: same way every single day, over and over. And over again. Wow,
Speaker 1: we were meant to vary. Men and women were meant
Speaker 1: to vary our fasts. And here's the way you look
Speaker 1: at it is that the human body will adapt to
Speaker 1: what we call a hormetic stress, a little tiny stressor
Speaker 1: that puts it into a forced adaptation. So you go
Speaker 1: without food, all of a sudden, you're like, your body's like,
Speaker 1: wait a second, no food's coming in. We're gonna need
Speaker 1: to go find that food that we stored years ago,
Speaker 1: and so it will go to the fat storage and
Speaker 1: burn that fat. If you do that same style of fasting,
Speaker 1: maybe it's one meal a day, over and over and
Speaker 1: over again, the body gets really smart and it's like, wait,
Speaker 1: no food's coming in. I only get a little bit
Speaker 1: of food every single day. I'm gonna slow my metabolism down.
Speaker 1: So the biggest mistake that people make is that they've
Speaker 1: got to vary their fast, vary the length. You don't
Speaker 1: fast every day. It's what we call feast famine cycling.
Speaker 1: And it's how the human body was designed to be.
Speaker 2: I was not expecting that answer, actually, because I feel
Speaker 2: I feel like everything wherever told is like here's the hours,
Speaker 2: here's what it is. Do it five days in a row,
Speaker 2: maybe you can take a couple of days off a
Speaker 2: week or a month or whatever it may be. How
Speaker 2: do you know, then, how to structure it to give
Speaker 2: yourself some sort of system to follow, Yes, so that
Speaker 2: you're not just I guess, completely out of sync as well.
Speaker 1: Yeah. So first I want to say is if it
Speaker 1: makes logical sense if you go back and you think
Speaker 1: about the hunter gatherers, like they came out of the cave,
Speaker 1: and sometimes they had a meal left over from a
Speaker 1: kill they made the night before. Sometimes they had a
Speaker 1: lot of food, and then sometimes they had no food.
Speaker 1: So our body is used to that feast famine cycling,
Speaker 1: because that's how we were primarily designed. So I want
Speaker 1: to point that out. Second thing, the way that I
Speaker 1: see this is that every day you have a fasting
Speaker 1: window and you have an eating window, and you're eating window,
Speaker 1: you get to vary, and it should vary for most
Speaker 1: people based off your lifestyle. So let's use the example
Speaker 1: of the soccer mom because that was sort of a
Speaker 1: big part of my practice. Was all these I call
Speaker 1: them the mama bears, and what we found is that
Speaker 1: they want the most important meal for them was dinner
Speaker 1: with the family, so they needed to skip breakfast and
Speaker 1: start their eating windows somewhere around twelve one o'clock so
Speaker 1: that they could finish that eating window at seven eight o'clock.
Speaker 1: So Monday through Friday they would make their eating window
Speaker 1: in the afternoon evening. But then on the weekends, like
Speaker 1: a lot of family want to have brunch on Sunday,
Speaker 1: or maybe they'll go to the farmer's market, or maybe
Speaker 1: they'll go out to breakfast on Saturday morning, so then
Speaker 1: they would move their eating window up earlier in the day.
Speaker 1: So I think you should base it off your lifestyle,
Speaker 1: and then of course base it off of women should
Speaker 1: base it off their cycle, which is what fast Like
Speaker 1: a Girl is about.
Speaker 2: Yeah, so I'm someone who loves systems and routines, so
Speaker 2: I end up eating. I'm a three meals per day
Speaker 2: kind of person. I have to eat three meals a day.
Speaker 2: My body reacts in whether it's cramps or fatigue or
Speaker 2: whatever if I don't. So if I try and miss
Speaker 2: breakfast or have a late breakfast, I'm feeling that if
Speaker 2: I'm skipping a meal in the middle of the day,
Speaker 2: I'm feeling that my body wants it. So I generally
Speaker 2: end up eating three meals a day pretty much at
Speaker 2: the same time every day. Is that bad? Am I
Speaker 2: doing that wrong?
Speaker 1: Well? I mean I always say it depends on your intention.
Speaker 1: So what's your intention for your health?
Speaker 2: My intention right now is to gain strength and muscle
Speaker 2: as I've been training and trying to enough protein. Is
Speaker 2: someone who follows a plant based on it.
Speaker 1: And then you are doing when you're working out in
Speaker 1: the morning, Yes, in the morning, yeah, So for you,
Speaker 1: because you're trying to up muscle, you're going to want
Speaker 1: to make sure that you eat before your workout, and
Speaker 1: you're going to want to make sure you eat after your.
Speaker 2: Work before yeah.
Speaker 1: Yeah, So then what will end up having? So you
Speaker 1: go in fueled, you're breaking that muscle down while you're
Speaker 1: working out, and then you're refueling afterwards. That would be
Speaker 1: like the perfect way to stack protein. But then where
Speaker 1: does the fasting window fit in? So the fasting window
Speaker 1: would probably be more towards the end of the day.
Speaker 1: And one of the things that I just try to
Speaker 1: make this simple for everybody is the best thing you
Speaker 1: can do is always eat in the light. The minute
Speaker 1: we start eating in the dark, like at the end
Speaker 1: of the day, we've got melotonin coming into our body,
Speaker 1: and melotonin causes us to be more insulin resistant. So
Speaker 1: if you are working out at nine in the morning,
Speaker 1: i'd want you to have a meal, maybe a small
Speaker 1: little protein shake. At eight, you do your workout, then
Speaker 1: you follow it up with that time email. Yeah I
Speaker 1: would do Yeah, I would just enough to kind of
Speaker 1: fuel you. Yeah, you wouldn't need a huge amount. And
Speaker 1: then five six o'clock at night, depend on the time
Speaker 1: of year, you shut it down. And then now if
Speaker 1: you're done eating at six, you would go, you know,
Speaker 1: six to six all the way till eight. That's a
Speaker 1: fourteen hour fast every day, and that's pretty good.
Speaker 2: Yeah, so that's pretty much what I do fasting. Was
Speaker 2: I still being at like six thirty? We always have
Speaker 2: an early dinner. Yeah, but I guess yeah, that means
Speaker 2: no none of those late night snacks that if I
Speaker 2: end up being out till late if I have to,
Speaker 2: could have stopped those late nights.
Speaker 1: Yeah, that's the challenge.
Speaker 2: Eating the light.
Speaker 1: Yeah, so eating the light and then what a lot
Speaker 1: of people do because of that night snacking. What a
Speaker 1: lot of people decide is you know what, I'd rather
Speaker 1: delay my breakfast so that I can eat a little
Speaker 1: bit later, because I maybe you sit down with a
Speaker 1: bowl of popcorn and watch a movie at night, and
Speaker 1: so they'll make their first meal noon. But this is
Speaker 1: the whole point of what I'm trying to teach is
Speaker 1: all of this is customizable, so you but you should
Speaker 1: customize it to your intention and your goals and your lifestyle.
Speaker 1: And if you can do it that way, it's a
Speaker 1: health habit that becomes effortless over time, as opposed to
Speaker 1: what we typically do, which is I'm going to get healthy,
Speaker 1: I'm going to get fit. I'm going to just discipline
Speaker 1: myself into this new body I want, right, and then
Speaker 1: after a while we lose the discipline and we boomerang
Speaker 1: back into our old habits.
Speaker 2: Yeah, well, you've already given me something. I'm going to
Speaker 2: start having that bite to eat before my workouts now.
Speaker 2: I think that will make a huge difference. Yeah, for sure. No,
Speaker 2: I love that. The second thing that everyone asked about,
Speaker 2: which is the big one, which is what is the fastest,
Speaker 2: most effective way for people to lose their belly fat?
Speaker 1: Everybody was.
Speaker 2: Everyone's obsessed with.
Speaker 1: Everybody is obsessed with belly fat. Okay, I want to
Speaker 1: start with this understanding what causes your body to gain weight,
Speaker 1: And that's a better question to ask yourself than how
Speaker 1: do I get this weight off, because you need to
Speaker 1: know the mechanism. Here's what the body does is whenever
Speaker 1: there is excess excess glucose, excess hormones, excess toxins. The
Speaker 1: body is so well designed that it knows I can't
Speaker 1: put all these this excess around your heart and lungs.
Speaker 1: I probably shouldn't put this around your liver. I'm not
Speaker 1: going to go over here and put it around your spleen.
Speaker 1: I'm going to store it somewhere that will keep you alive.
Speaker 1: So it stores it first around your belly way. So
Speaker 1: this is the thing that I'm like trying to free
Speaker 1: women from. Is then you look in the mirror and
Speaker 1: you're like, wait a second, I hate that belly fat,
Speaker 1: and you shame yourself. You've guilt your way into the
Speaker 1: next diet. When your body, if it could talk to you,
Speaker 1: was like, okay, listen, you just had a lot of
Speaker 1: extra stuff you've been giving me, and I didn't know
Speaker 1: where to put it. So I started in your belly.
Speaker 1: Then I put it in your booty. Then I put
Speaker 1: it around your face, in the back of your arms,
Speaker 1: and for women sometimes it goes in the chest and
Speaker 1: I'm putting it there to save your life. So I
Speaker 1: think the first step to losing menopausal belly fat is
Speaker 1: getting in alignment with the body and great and thank
Speaker 1: the body for what it's doing because it's tried to
Speaker 1: save you. So now we have that understanding, we go, okay, well,
Speaker 1: belly in general, can we know cortisol? So we are
Speaker 1: a cortisol saturated world right now, and so we got
Speaker 1: to do something to help with cortisol. Well, there are
Speaker 1: there are things to help with cortisol other than you know,
Speaker 1: becoming a monk. There are other things you can do
Speaker 1: other than sitting somewhere and just meditating, like easy things.
Speaker 1: A stressful event hits you, the worst thing you can
Speaker 1: do is sit, get up and move. Cortisol was meant
Speaker 1: to make you move. It's that hormone that gives you up,
Speaker 1: get up and go because you're running from a tiger.
Speaker 1: So if you're sitting at your desk, boss walks in
Speaker 1: is like, hey, I need this by the end of
Speaker 1: the day, and you're like, there's no way I can
Speaker 1: get it, and you're all upset. The worst thing you
Speaker 1: can do is stay seated. Go move your body, so
Speaker 1: constantly walking will help bring that cortisol down. Getting out
Speaker 1: in nature more bringing cortisol down. Hanging out with positive
Speaker 1: people so that you're not in an environment where negative
Speaker 1: people are throwing cortisol bombs at you all day long,
Speaker 1: where you're thinking starts to become one that's intrinsic that
Speaker 1: you're starting to like think everything is a threat and
Speaker 1: you're not safe and cortisol is high. That all relates
Speaker 1: to belly fat. This is why I'm like going into
Speaker 1: the detail on this, because people want the quick fix,
Speaker 1: but I with the belly fat. The first thing I
Speaker 1: want people to ask themselves is what is the stress
Speaker 1: level of my life? And how can I bring that
Speaker 1: stress level down? And how can I start to work
Speaker 1: with cortisol Walking being the biggest one, hanging out in nature,
Speaker 1: and then getting your body in the right and vices.
Speaker 1: Then you can look at toxins. So we started this
Speaker 1: conversation before we recorded about toxicity. We live in the
Speaker 1: most toxic time in human history. Women are putting over
Speaker 1: two hundred toxic carcinogenic chemicals on their skin every single day.
Speaker 1: The brilliant body is like, I don't know what to
Speaker 1: do with all this, So I'm going to put it
Speaker 1: around your belly and your chest and again. Then we
Speaker 1: look in the mirror and we're mad at ourselves because
Speaker 1: we weren't disciplined enough. So go and look at your
Speaker 1: toxic load. What toxic chemicals are constantly coming into your body.
Speaker 1: Start looking into different detoxes because we got to bring
Speaker 1: your toxic load down.
Speaker 2: One of the most commonplaces that people are putting toxins
Speaker 2: into their body.
Speaker 1: Well, skin is a big one. Food is horrible. I
Speaker 1: put a whole thing and eat like a girl, and
Speaker 1: I was so depressed after I wrote it all about obesogens.
Speaker 1: So obesogens are chemicals that are in our food. So
Speaker 1: BPA plastics are what our food are wrapped around. That's
Speaker 1: an obesigen. Pesticides are a no obesigen. There's a long
Speaker 1: list in the book, like artificial colorings and flavorings, BHT, BHA,
Speaker 1: all of these synthetic ingredients. What they do, and this
Speaker 1: is the part that I'm want to scream from the rooftops,
Speaker 1: is what they do is they literally those chemicals go
Speaker 1: into stem cells and they reprogram those stem cells to
Speaker 1: actually make fat cells. And one of the places we're
Speaker 1: seeing this is in the UK right now because kids
Speaker 1: have low lots of stem cells and as we get older,
Speaker 1: we have less, and so what we're seeing is that
Speaker 1: the stem cells that we're supposed to make bone are
Speaker 1: now making fat and so kids are becoming their heights
Speaker 1: is smaller and shorter than ever before, and they're bigger
Speaker 1: and bigger than ever before. So these chemicals are totally
Speaker 1: crazy changing our fat distribution, and the belly fat is
Speaker 1: one of them. So what you put on your body
Speaker 1: and what you're putting in your mouth start there.
Speaker 2: Yeah, that's it's so terrifying.
Speaker 1: It's terrifying.
Speaker 2: It's terrifying because it feels like everything you turn over
Speaker 2: these days, every pack is labeled with a million different things. Yep.
Speaker 2: And if you're not conscious and aware and checking, pretty
Speaker 2: much everything you pick up is going to have one
Speaker 2: of those things in it.
Speaker 1: That's right. Yeah, And the best thing you can do
Speaker 1: is eat food without a label, Like go to your
Speaker 1: farmer's market, get you know, healthy fruits and vegetables. If
Speaker 1: you eat meat, you know know who your butcher is,
Speaker 1: and like know where that meat came from. Make sure
Speaker 1: it wasn't packed with chemicals like I think we used
Speaker 1: to think it was like woo wu and people who
Speaker 1: ate organic or hippies, And I would say, at this
Speaker 1: particular moment in history, you should know an ingredient label.
Speaker 1: You should know those chemicals that are going into your
Speaker 1: food because they are reprogramming your body. And one of
Speaker 1: the things, they're reprogramming our stem cells to make these
Speaker 1: these you know, fat cells, and you're double downing on
Speaker 1: dieting and you're double downing on working out, and you
Speaker 1: don't even realize that it's actually this chemical load that
Speaker 1: has completely reprogrammed your body.
Speaker 2: And so they are conscious of it.
Speaker 1: Oh yeah, Oh well, So the chemicals are there for
Speaker 1: two reasons in food. One is shelf life, so you know,
Speaker 1: much easier for these food companies to make sure that
Speaker 1: their food, if it sits on a shelf, is going
Speaker 1: to last a very long time. The second one is
Speaker 1: that they are hijacking your taste buds so that you're
Speaker 1: addicted to it. Let me give you an example years
Speaker 1: ago in the La Times. This was like fifteen years ago.
Speaker 1: This three spread page spread comes out in the LA
Speaker 1: Times like huge about what it was lays Speci potato chips.
Speaker 1: What they were doing, what the company was looking at
Speaker 1: was what kind of chemicals can we spray on the
Speaker 1: potato chip so that it hits all the dopamine receptor
Speaker 1: sites in the brain. But we got to keep that
Speaker 1: chip light enough that when it hits the stomach, it
Speaker 1: doesn't stem trigger a reaction in the brain to kill hunger.
Speaker 1: So it needs to be light, it has to be salty,
Speaker 1: it has to hit the have a little bit of
Speaker 1: sweetness in it so it can hit those dopamine sites,
Speaker 1: but we can't let the person fill up on it.
Speaker 1: So think about that. How many people open a bag
Speaker 1: of potato chips and eat it does just that it
Speaker 1: does that. You can't just eat one, You're like, the
Speaker 1: whole bag's gone, and then the next thing you know,
Speaker 1: you're like, I need more food. And that is what
Speaker 1: all this Western processed food is doing, is it's high
Speaker 1: jacking our taste buds. So now we don't even have
Speaker 1: control over our taste buds.
Speaker 2: It's so hard when you know that you're being manipulated
Speaker 2: and programmed, and it's been hard wired since such a
Speaker 2: young age. Ye that the habit that we have of
Speaker 2: grabbing that bag of chips or the chocolate bar or
Speaker 2: whatever else it may be. It feels like that is us,
Speaker 2: almost like, oh, but that's who I am. I just
Speaker 2: love that type of food or that's what I'm used to,
Speaker 2: and we're trying to go against this deep, long term conditioning.
Speaker 2: It feels like, yes, and so breaking that habit is
Speaker 2: a lot harder than it seems.
Speaker 1: Yeah. And again, I'm always looking at things through the
Speaker 1: slant of women's health, because what I think women do
Speaker 1: is that when they don't know this information is that
Speaker 1: they start to think they can't lose weight because there's
Speaker 1: something wrong with them. And they have no idea that
Speaker 1: the chemicals they've been eating in their diet food that
Speaker 1: was low fat and they bought because they wanted the
Speaker 1: lower sugar version act she had a chemical in it
Speaker 1: that reprograms stem cells to make fat cells and hijack
Speaker 1: their taste buds so that they're addicted to these foods
Speaker 1: over and over again. But the woman doesn't know that.
Speaker 1: She's like, oh God, I can never lose weight. It
Speaker 1: must be my fault. She goes into the doctor's office.
Speaker 1: The doctor's like, your BMI is really high, and so
Speaker 1: now all of a sudden, he's, you know, the doctor's like,
Speaker 1: you got to lose weight. She doesn't know what to do,
Speaker 1: so she's like doubling down on eating less, she's doubling
Speaker 1: down on exercise, she's doubling down on shaming herself. And
Speaker 1: she didn't realize that it was actually the food industry
Speaker 1: that changed her whole body, and she needs to unhook
Speaker 1: from that food system in order to get the results
Speaker 1: she wants.
Speaker 2: A lot of people when they're in that position was
Speaker 2: something they do is people count calories? Do they matter?
Speaker 1: So this question comes up all the time. So I'm
Speaker 1: so happy that you asked it because based off of research, yes,
Speaker 1: calories matter, but based off of human behavior, calories don't matter.
Speaker 1: So this is why in Eat Like a Girl, I
Speaker 1: have a statement that blood sugar matters, calories don't. And
Speaker 1: the reason that I say that is that every single
Speaker 1: woman I sat with in my clinic and all the
Speaker 1: feedback we're getting on our socials from women who are
Speaker 1: fasting is that they don't know how many calories they
Speaker 1: eat in a day, and they don't know how many
Speaker 1: calories is their output in a day. So nobody can
Speaker 1: actually succeed at calories in calories out. But I can
Speaker 1: take a CGM and I can put it on the
Speaker 1: back of a woman's arm, and I could say just eat,
Speaker 1: and then she can see real time what that blood
Speaker 1: sugar spikes? How many does she have? Over and over
Speaker 1: and over again, And from that visual she can start
Speaker 1: to make better choices about her health that affects her
Speaker 1: blood sugar better and so that she can start to
Speaker 1: keep her blood sugar low. I'll give you an example
Speaker 1: at a patient a couple of years ago that was
Speaker 1: plant based and not wanting to change plant based. I
Speaker 1: was in honor of her choice, but when we put
Speaker 1: a CGM on her, she had about ten spikes of
Speaker 1: these really high spikes of glucose every single day. And
Speaker 1: I asked her, I was like, how do you like,
Speaker 1: what do your moods follow these spikes? And she's like, yeah,
Speaker 1: I'm like up, I'm down, I'm hungry, and then I'm
Speaker 1: not hungry, like I feel like I'm on a roller
Speaker 1: coaster all day long. So what I did is we
Speaker 1: worked with Okay, how about if we add a little
Speaker 1: bit of fat. How about if we add a little
Speaker 1: bit of fiber. What if we take some of these things,
Speaker 1: like oat milk, and let's sort of switch oat milk,
Speaker 1: or maybe if you love your oat milk, let's make
Speaker 1: sure it's really clean oat milk. And let's add a
Speaker 1: little MCT oil in your coffee. And we started to
Speaker 1: change how a meal was put together, and she went
Speaker 1: down to about four spikes a day. She didn't and
Speaker 1: she didn't change really anything. She ate. She changed the
Speaker 1: way that she put a meal together, and then the
Speaker 1: blood sugar changed, and then her mood's changed, and then
Speaker 1: her weight changed because we because I taught her blood
Speaker 1: sugar that doesn't happen with calories.
Speaker 2: How many spikes a day is okay.
Speaker 1: I don't know if there's an average spike amount, but
Speaker 1: let's let's say that when you get a glucose spike,
Speaker 1: the most important thing is that it comes down to
Speaker 1: its pre glucose amount, pre meal amount within ninety minutes.
Speaker 1: So textbook is two hours. But I like to say
Speaker 1: if we can do like an hour and a half
Speaker 1: where you have a blood sugar spike, and with an
Speaker 1: hour half your blood sugars right back where it was
Speaker 1: before you ate that meal, that you're pretty insulin sensitive.
Speaker 1: If it's taking more than two hours for your body
Speaker 1: to be able to integrate that glucose, now we may
Speaker 1: have a little bit metabolically resistant, insulin resistant body. So
Speaker 1: it's your recovery from the meal that matters more than
Speaker 1: anything taking Oh.
Speaker 2: Right, okay, So nineteen minutes is what we should be.
Speaker 1: That's my personal standard clinical like what most doctors will
Speaker 1: say is two hours, but I like it to be
Speaker 1: a little quicker than.
Speaker 2: That court it. So that's what we should be measuring.
Speaker 2: That's what we should be looking at.
Speaker 1: And then the other thing is one of the greatest
Speaker 1: studies done on fasting is sixteen eight and such In
Speaker 1: Panda was the leader of that in that study, and
Speaker 1: what he found is that if you ate all your
Speaker 1: food in an eight hour eating window leaving sixteen hours
Speaker 1: for rest and recovery, that you basically became metabolically immune
Speaker 1: from the harsh metabolic consequences of a processed diet. So
Speaker 1: what that meant was, I can take all the bad food,
Speaker 1: and I can put an eight hour eating window, and
Speaker 1: if I give my body sixteen hours to rest, then
Speaker 1: the metabolic system rebooted itself and was able to continue forward.
Speaker 1: Without seeing insulin go up and hemoglobin a once you
Speaker 1: go up, and inflammatory markers like CRP go up. So
Speaker 1: when I look at the spikes, I want to see
Speaker 1: the recovery of the spike, and then I want to
Speaker 1: see that part of the day you're just not eating
Speaker 1: anything that there's no spikes.
Speaker 2: Right.
Speaker 1: Does that make sense?
Speaker 2: Ye? That makes a lot of sense. That makes a
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Speaker 2: of the things that I find fascinating that you talk
Speaker 2: about and eat like a girl, is you talk about
Speaker 2: eating for your microbes, not your taste buds. And I
Speaker 2: find this to be the constant kind of challenge that
Speaker 2: people in my life have when I'm talking about healthy
Speaker 2: eating or healthy habits. When it comes to food, we
Speaker 2: generally eat for our taste buds or eat for our emotions.
Speaker 2: Talk to me before we talk about eating for your microbes.
Speaker 2: Talk to me about how our patterns of our taste
Speaker 2: buds have changed over time, because I feel, again, we're
Speaker 2: not aware of the root of where this started.
Speaker 1: Yeah, and this is the reason I put that as
Speaker 1: a real foundational rule is again trying to free women
Speaker 1: and help women have a better relationship with food. And
Speaker 1: there's so many women that can just find out, like,
Speaker 1: let's use carbohydrates or sugar or alcohol. They'll say, I
Speaker 1: just crave it. I can't, I can't uncrave it. I
Speaker 1: just it's like the tub of ice cream just calls me. Well,
Speaker 1: if you actually look, there can be microbes and there
Speaker 1: can be fungus that lives in your gut. That is
Speaker 1: doing the calling. So those are the ones that are
Speaker 1: sending a signal to the brain feed me. So we
Speaker 1: have trillions of bacteria in our gut and they all
Speaker 1: want to stay alive, and so they send signals to
Speaker 1: the brain and they tell the brain feed me this,
Speaker 1: don't feed me that, so that it can stay alive.
Speaker 1: And then on top of that we add this dopamine
Speaker 1: response we're getting from the chemical food. We actually not
Speaker 1: really in control of our food choices when you look
Speaker 1: through that lens. So let's go to your friends, your
Speaker 1: friends who are like, I have no will, I don't
Speaker 1: know how to get over my sugar addiction. Well, the
Speaker 1: first thing is make sure you're eating chemical free get
Speaker 1: back to nature's food, because nature didn't create food that
Speaker 1: made you addicted. So get off those processed foods. And
Speaker 1: then let's look at feeding your microbes. Let's give your
Speaker 1: microbes more food. Like what I found in my clinic
Speaker 1: is the people were eating the same foods over and
Speaker 1: over and over again, like the same twenty foods. And
Speaker 1: now when I opened it up their whole food window
Speaker 1: and said, hey, how about instead of iceberg lettuce every night,
Speaker 1: what if we try a spring mix with a little
Speaker 1: parsley and maybe some danelion green so we can support
Speaker 1: your liver. Like all of a sudden, we just opened
Speaker 1: up the foods they were eating and the microbes changed.
Speaker 1: And if you mix that with fasting. The greatest study
Speaker 1: that I love, one of the greatest that was done
Speaker 1: on fasting was the every other day diet. And what
Speaker 1: a researcher did is she took a group of people
Speaker 1: that were metaball challenged, had food addiction, and had cardiovascular
Speaker 1: challenges and said, you can eat anything you want one day,
Speaker 1: and then the next day you don't eat, and the
Speaker 1: next day eat whatever you want. Next day, don't eat.
Speaker 1: And what she found was that and then they had
Speaker 1: to do it over a course of a year. By
Speaker 1: the end of the year, everybody's metabolic markers improved, everybody
Speaker 1: lost weight, which is what she thought would happen. But
Speaker 1: what surprised her was that everybody's choice of food, what
Speaker 1: they were craving changed. So when I look at those
Speaker 1: people struggling with like I can't get over my cravings,
Speaker 1: We've got to change your microbiome and we've got to
Speaker 1: put you in some fasted states so we can have
Speaker 1: you can start to have a different experience with these cravings,
Speaker 1: and it's a combination of those things.
Speaker 2: How do we detox the bacteria that's calling out for
Speaker 2: the sugar or calling out for the fats or cobs
Speaker 2: or whatever it is. How do we how do we
Speaker 2: detox those We starve them out?
Speaker 1: Yeah, you start starving them out.
Speaker 2: Wow.
Speaker 1: And that's why. I mean, I've spent a lot of
Speaker 1: time really asking myself, like, why did Fast Like a
Speaker 1: Girl connect with people? What was it that was in there?
Speaker 1: I mean we have acrossed all the audio and the
Speaker 1: ebook and the hard copy. Over eight hundred thousand versions
Speaker 1: of Fast Like a Girl was purchased, and I think, yeah,
Speaker 1: thank you. I think what happened is that people finally
Speaker 1: were able to take a break from food and they
Speaker 1: saw the result, and they started to starve out the
Speaker 1: microbes and they started to go after all these places
Speaker 1: that the body stored excess and they started to see
Speaker 1: a result. And I really believe if you want to
Speaker 1: be healthy, you don't need motivation. You need momentum. And
Speaker 1: once you have momentum, the motivation comes. So one of
Speaker 1: the things that we do, and you're looking at these
Speaker 1: microbes that are controlling your taste buds. Is let's just
Speaker 1: start tacking on some you know, fasting windows every day
Speaker 1: where you just give the microbes a break and they
Speaker 1: will start to die off. And the longer you fast,
Speaker 1: the more they die off, and your food choices will change,
Speaker 1: which is what happened in that study.
Speaker 2: I've experienced that personally. I always talk about how my
Speaker 2: wife trained me off of sugar because when I met her,
Speaker 2: I was addicted for sure. Yeah, I was that friend, Yes,
Speaker 2: And it's I can empathize with it because I know
Speaker 2: how strong it was for me, because I grew up
Speaker 2: eating four chocolate products a day, and now I'll have
Speaker 2: one dessert a week and it's taken me or like
Speaker 2: one refined sugar product a week, and then I'll only
Speaker 2: need natural sugars like fruits and things for the rest
Speaker 2: of the week. And I think it's it's been such
Speaker 2: a journey for me, But you're so right that it
Speaker 2: had to be starved, had to be substituted, and the eventually,
Speaker 2: eventually I started realizing how many other things were impacting
Speaker 2: my desire for sugar. It was a lack of workout,
Speaker 2: it was poor sleep, it was a lack of the
Speaker 2: right vitamins and supplements between. My body had low energy.
Speaker 2: So it turned to what I thought gave the energy,
Speaker 2: and so you started realizing how interconnected all those things
Speaker 2: were exactly, rather than actually being about my addiction to sugar.
Speaker 1: That's right, that's right. Like when people are like I like,
Speaker 1: I've had so many over the years, people like I
Speaker 1: could never fast, and I'm always like, oh, actually sit
Speaker 1: with me for a hot moment, because there hasn't been
Speaker 1: a person that I haven't been able to train to fast.
Speaker 1: You just trained your body to eat, and you could
Speaker 1: look at the same thing with the food you're eating
Speaker 1: when you're like I can't I can't overcome my sugar addiction. No,
Speaker 1: you should rephrase that and you should say I've trained
Speaker 1: my body to crave sugar. I would like to train
Speaker 1: it to crave something different, and that's your What you
Speaker 1: did is you found out what we would call a
Speaker 1: multi therapeutic approach. A lot of different things came into
Speaker 1: play so that you could literally train your body to
Speaker 1: crave something different.
Speaker 2: Yes, and still doing it today. It's a practice that
Speaker 2: has to continue and last. No, for sure, there's another
Speaker 2: thing that you brought up which you talk about protein
Speaker 2: being the hero macro ingredient. Yeah, and right now I
Speaker 2: feel like protein's like the hot it's happened everywhere. It's
Speaker 2: having its moment, for sure. I wanted to ask you
Speaker 2: about you know, no one seems to be getting the
Speaker 2: amount of protein that everyone says you should be getting.
Speaker 2: So how much protein should we be getting and how
Speaker 2: do we actually get there?
Speaker 1: Well, to me, the protein is very much like when
Speaker 1: we were counting carbs or when we were counting calories,
Speaker 1: like they're fun to do in a moment, and then
Speaker 1: nobody sustains it over time. So I'm in alignment with
Speaker 1: everybody what everybody's saying, which is one gram of protein
Speaker 1: for every pound of bodyweight, Like, I think that's a
Speaker 1: good measurement for you to look at. I've heard some
Speaker 1: people even say you need, you know, two grams of
Speaker 1: protein for every pound of body weight if you're trying
Speaker 1: to to grow muscle. So I think in theory that's great.
Speaker 1: And then we have things like make sure you have
Speaker 1: thirty grams of protein per meal so that you can
Speaker 1: open up amino acid receptor sites to grow muscle. I
Speaker 1: think that's all great. Now let's talk. Let's talk to
Speaker 1: the woman in the Midwest. Let's talk to the single
Speaker 1: mom in the Midwest that's working two jobs. And she's like,
Speaker 1: I'm just trying to stay afloat, and now you want
Speaker 1: me to count how many grams of protein I eat
Speaker 1: every day so that can be optimally healthy. This is
Speaker 1: why I put in there. What I want her to
Speaker 1: know is just know protein's the hero macronutrient, has amino
Speaker 1: acids in it, and amino acids are going to make
Speaker 1: you hormones and neurotransmitters. So at every single meal, I
Speaker 1: want you to look at the protein source first and
Speaker 1: how do you get as much protein in that meal?
Speaker 1: And then build the carbohydrates around it, and build the
Speaker 1: vegetables and everything around it. Don't skimp on the pro routine.
Speaker 1: Every meal has to have a protein that is a
Speaker 1: more doable like language and for a woman who is
Speaker 1: or and man who is like so busy, because again
Speaker 1: I don't know if people are successfully counting this day
Speaker 1: and in day out unless they're really making a priority.
Speaker 2: Yeah I didn't. My appetite wouldn't even allow me to
Speaker 2: eat that much protein. Like, I struggle with two things.
Speaker 2: One is I don't think I can eat that much protein.
Speaker 2: I've tried yep. And second of all, it's hot, heavy
Speaker 2: on my guy, it's hard on my gut. Like that
Speaker 2: much protein justt my gut com process. Yeah, So how
Speaker 2: do you over those two things?
Speaker 1: This actually came up in another interview and I and
Speaker 1: I explained that this February of this year, I decided
Speaker 1: to try the protein theory and I was working out
Speaker 1: with a trainer. I was lifting heavyweights. I'm fifty fifty
Speaker 1: five as of today. I was fifty four at the time.
Speaker 1: I'm postmenopausal, and I was like, Okay, let me experiment
Speaker 1: with this protein thing. In January, I was still with
Speaker 1: the trainer, I was still tacking on my fasting window,
Speaker 1: and I was really doing what I could talk about
Speaker 1: in the book, where I would have keto days and
Speaker 1: I would have hormone feasting days, but I wasn't as
Speaker 1: focused on protein. In January, I lost weight and I
Speaker 1: built muscle. In February, I'm same thing. I just upped
Speaker 1: my protein to one gram per pounded body weight. By
Speaker 1: the end of February, I had put on more fat
Speaker 1: than if I had been doing none of that. And
Speaker 1: I was like, this isn't working for me. This is
Speaker 1: too much protein for my body. And I went back
Speaker 1: to just protein with every meal. Mindy stopped trying to
Speaker 1: get it to a certain amount. That was my experience.
Speaker 1: Now other people will say, oh, I've built so much
Speaker 1: muscle with it. Amazing. But I talk about this in
Speaker 1: the book that we have to go back to end
Speaker 1: of one. En of one means you can hear us
Speaker 1: talk about protein and now your job is to figure
Speaker 1: out if it works for you. It works, So it
Speaker 1: was hard for you. It sounds like it was hard.
Speaker 2: It's been hard right now. I've been practicing with it
Speaker 2: for like three months maybe, yeah, experimenting.
Speaker 1: So it was hard for me, whereas other people are like,
Speaker 1: this works perfectly for me, which is great. So I
Speaker 1: just think protein with every meal. We have to prioritize protein,
Speaker 1: and then you've got to find what pattern of the
Speaker 1: amount is going to be best for you.
Speaker 2: Yeah. The point is to remember it's the hero ingredient
Speaker 2: that's right, and and and then build around it.
Speaker 1: That's right.
Speaker 2: And don't worry if you're not getting thirty grams. Put
Speaker 2: me a little forty grams or even depending on your body,
Speaker 2: with fifty sixty grams. It's a lot.
Speaker 1: Do you remember the zone diet?
Speaker 2: I do, yes, Yeah, okay, So the very.
Speaker 1: Serious this was back in when, like when I was
Speaker 1: in university, so this was back in the nineties. He
Speaker 1: was the first one to say when you put a
Speaker 1: meal together, and he used pasta as an example. He
Speaker 1: was like, the worst thing you could do is have
Speaker 1: pasta with red sauce and no protein, because that is
Speaker 1: all glucose and you'll get this incredible glucose spike. But actually,
Speaker 1: if you put a meatball in there and you drizzle
Speaker 1: some olive oil on it, now the metabolic cost to
Speaker 1: you will be much less and you will lose weight.
Speaker 1: And his whole thing was like, stay in the zone.
Speaker 1: You got to stay in the zone. So the protein
Speaker 1: conversation to me, I feel like, needs to evolve to
Speaker 1: protein at every meal, and let's make sure we're putting
Speaker 1: it there with fat and some nature some of nature's
Speaker 1: carbs and some fiber, and how you put that meal
Speaker 1: together has a bigger is going to have a bigger
Speaker 1: effect on you than just the protein amount.
Speaker 2: Yeah, that's very helpful. Yeah, that's very helpful. And I
Speaker 2: hope everyone is listening and watching kind of you know,
Speaker 2: eases up on it or finds a way that it
Speaker 2: works for you. I think that's yeah, yeah, that's the point.
Speaker 2: When does you know, I think we've been talking a
Speaker 2: lot about belly fat and fat in general. When does
Speaker 2: fat make you fat?
Speaker 1: That's a great question. Okay, So toxic fat makes you fat?
Speaker 2: What is it? Toxic?
Speaker 1: Dist so our canola oils are cotton seed, corn oils,
Speaker 1: soybean oils, partially hydrogenated oils, vegetable oils, highly processed sunflower
Speaker 1: and saft flower oils. Those are the biggies. Those are toxins.
Speaker 1: So let's go back to what is fat. Fat is
Speaker 1: a storage place for things. Your body doesn't know what
Speaker 1: to do with those oils. Your body doesn't know what
Speaker 1: to do with so it's putting it around your belly,
Speaker 1: it's putting it in fat. So stop giving it to
Speaker 1: your body, because when you give it to your body,
Speaker 1: the body's so smart. It's like, I'm just gonna go
Speaker 1: store it over here. If I come over and I do. Now,
Speaker 1: Avocado oil, olive oil. Olive oil is like the hero oil.
Speaker 1: Even some MCT oil or even some of the nut oils,
Speaker 1: like walnut oil, or seed some seed oils like sesame
Speaker 1: seed oil your body. He knows what to do with that.
Speaker 1: It knows how to integrate that. It doesn't cause cellular inflammation,
Speaker 1: and so it'll kill hunger. It's gonna help nourish your brain.
Speaker 1: It's gonna stabilize your blood sugar. It's you need these
Speaker 1: oils to make hormones, so totally different beasts. One makes
Speaker 1: you fat and the other one actually will make you
Speaker 1: healthy and can actually help you lose weight because it
Speaker 1: kills hunger.
Speaker 2: When we're also talking about a fat inta, is there
Speaker 2: a time of day that's better for us to be
Speaker 2: eating fat vests others or is it something that needs
Speaker 2: to be spread out across the day.
Speaker 1: I think of fat as like a blood sugar break.
Speaker 1: So let's use today as an example. It's like three
Speaker 1: o'clock in the afternoon, and so I had my first meal.
Speaker 1: I worked out in the morning. On an empty stomach
Speaker 1: is just where I decide to go today. I had
Speaker 1: some collagen powder in my coffee and a little bit
Speaker 1: of raw cream, and then I went out and worked out,
Speaker 1: and then I had my first meal around eleven o'clock.
Speaker 1: And one of the things that I made sure I
Speaker 1: did is get a lot of protein and a lot
Speaker 1: of fat, because I knew I wasn't gonna eat again
Speaker 1: until tonight, and I was coming here for this podcast.
Speaker 1: So I didn't want my blood sugar to spike at
Speaker 1: one or two and then show up in your chair
Speaker 1: and have brain fog and be unable to focus and
Speaker 1: my energy low. So I made sure I had extra
Speaker 1: fat on my breakfast and extra protein so that my
Speaker 1: glucose stayed very steady. So I like fat when you
Speaker 1: are not trying to get you're really trying to minimize
Speaker 1: a glucose spike. So performance is what I just explained.
Speaker 1: Or I don't want to be hungry in two more hours,
Speaker 1: I should use some fat. Or I don't want to
Speaker 1: crave that chocolate at ten o'clock at night, so I
Speaker 1: should have some more fat with my dinner. Because all
Speaker 1: of that stabilizes blood sugar, and then those cravings and
Speaker 1: those brain fog in that lack of energy doesn't show up.
Speaker 2: That's really helpful because I think again, it comes to
Speaker 2: if we have the time and energy to be that
Speaker 2: mindful with what we can plan, but especially when it
Speaker 2: comes to big events, big moments, big meetings, big high
Speaker 2: performance moments in our life. It seems like that's something
Speaker 2: good to be mindful at those times.
Speaker 1: Oh yeah, yeah, that's why I love olive oil. Just
Speaker 1: start drizzling it on your meal and you will be
Speaker 1: shocked at how it kills hunger, and you'll be shocked
Speaker 1: at how you're not hungry for hours afterwards, and your
Speaker 1: brain power is completely online and focused. It's the easiest
Speaker 1: thing to add.
Speaker 2: Yeah. Me and my wife were joking about how often
Speaker 2: what happens is you end up eating smaller meals, but
Speaker 2: then you end up eating junk after its yeah right,
Speaker 2: and that happens so often because we're like, oh no,
Speaker 2: I want to be mindful of my portion size or
Speaker 2: whatever it is, and then at ten pm you want
Speaker 2: to dessert. But the idea of sprinkling something simple as
Speaker 2: olive oil onto your meals, yeah, to help cub a
Speaker 2: craving night.
Speaker 1: And then you know, olive oils are high in polyphenols,
Speaker 1: and polyphenols feed the good microbes. So when you're drizzling
Speaker 1: olive oil on your meal, you're stabilizing blood sugar and
Speaker 1: you're feeding the good microbes. So those good microbes are
Speaker 1: going to keep giving you signals to crave good food,
Speaker 1: so it really is multifactorial. But let's go back, just
Speaker 1: so we don't confuse people. Let's go back to the
Speaker 1: calorieane calorie out because some people are like, wait a second,
Speaker 1: if I put too much olive oil on top of
Speaker 1: my food, that's a lot of calories. But I'm back
Speaker 1: at does the caloriane calorie out is it working for you?
Speaker 1: I'm more interested in you feeding your body through the
Speaker 1: lens of metabolic health so that your blood sugar can
Speaker 1: be stable. I'm interested in food being a performance enhancer
Speaker 1: for you. And I care a lot about your microbes
Speaker 1: because not only do they control your cravings, but they
Speaker 1: control your immune system. Your neurotransmit is like, they are
Speaker 1: the thing that is driving your health if you actually
Speaker 1: look into it. So olive oil, you drizzled it on
Speaker 1: your meal and like magic happened in your body.
Speaker 2: And eat like a girl. Your new book, you talk
Speaker 2: about how we need to eat to make hormones, especially
Speaker 2: for women, woke me through the importance of that because
Speaker 2: I don't think i'd ever heard that before.
Speaker 1: Yeah, so this came kind of out of my frustration
Speaker 1: with women feeling like if I have low hormones, then
Speaker 1: I just need to take an exogenous form of hormone
Speaker 1: and put it into my body. And what I wanted women,
Speaker 1: I'm not saying that's wrong. I'm just wanted to say,
Speaker 1: can we have a conversation first before you start to
Speaker 1: feel like the challenge with your female body is you
Speaker 1: don't have enough hormones? Can we look at your food
Speaker 1: behaviors and ask ourselves are you getting enough nutrients in
Speaker 1: to be able to act actually make hormones. So I
Speaker 1: look at it like, if you were making bread, you
Speaker 1: have to have a certain amount of ingredients. You've got
Speaker 1: to have flour, you probably have to have yeast, you
Speaker 1: have to have some baking soda, Like there are certain
Speaker 1: ingredients that need to go into bread in order for
Speaker 1: it to rise and for it to be able to
Speaker 1: be bread. Same thing with hormones. And what I did
Speaker 1: in the book is I spent a lot of time researching, well,
Speaker 1: what are those nutrients that we need? And I came
Speaker 1: up with what I call the key twenty four. You
Speaker 1: need these twenty four nutrients every single day to be
Speaker 1: able to even make a hormone. And when you look
Speaker 1: at those twenty four ingredients, like nine of them are
Speaker 1: amino acids, which takes us back to protein, and you
Speaker 1: got proteins where you're getting amino acids from. And one
Speaker 1: of the major one is omega three fatty acids, which
Speaker 1: takes us back to olive oil. So if I'm a
Speaker 1: woman who is like, let's just talk about I'm sure
Speaker 1: this is going to come up because it keeps coming up.
Speaker 1: Let's talk about the weight loss drugs. Let's say I'm
Speaker 1: taking a shot that kills my hunger, so I'm not
Speaker 1: eating very much and I'm losing weight. But if I'm
Speaker 1: not getting food in with enough nutrients into my body,
Speaker 1: I don't have enough of these vitamins and minerals and
Speaker 1: fatty acids and amino acids to make hormones. So down
Speaker 1: the road, something's going to give from my lack of
Speaker 1: intention around a diverse meal. So that's why I put
Speaker 1: it in there, was like, can we start looking at
Speaker 1: food as hormonal medicine. Food isn't just pleasure, Food isn't
Speaker 1: just you know, energy. Food is actually feeding these hormones.
Speaker 1: But you've got to get a good variety of food
Speaker 1: in order to do that.
Speaker 2: Is there any indication to women's health at age twenty thirty,
Speaker 2: forty fifty, where different hormones and different foods are more
Speaker 2: of a priority in the different decades.
Speaker 1: Yeah, well in the younger years. I mean again, what
Speaker 1: we're talking about is gold and Fast Like a Girl
Speaker 1: introduced something I called the fasting cycle, which is where
Speaker 1: the front half of your cycle you're going to keep
Speaker 1: your glucose low, and then the back half of your
Speaker 1: cycle you want to bring your glucose up. So and
Speaker 1: I showed that through the lens of fasting in this book.
Speaker 1: I'm really in Eat Like a Girl. I really want
Speaker 1: women to see front half of your cycle. You're really
Speaker 1: catering to estrogen, and estrogen likes glucose to be low.
Speaker 1: So the keto diet, the low carb diets that you
Speaker 1: were on, they'll work in that front half of the cycle.
Speaker 1: Just again, keep diversifying your food choices, whereas the back
Speaker 1: half of your cycle progesterones showing up, and progesterone actually
Speaker 1: wants you to keep glucose higher. This is why every
Speaker 1: single woman craves carbohydrates or chocolate or something sugary the
Speaker 1: week before her period, because her body is so intelligent.
Speaker 1: It's like I need you to bring up glucose so
Speaker 1: I can make progesterone so that the uterine lining can
Speaker 1: shed and you can have a cycle. So for those
Speaker 1: women twenty and thirty, this is the message they need
Speaker 1: to know. Front half of the cycle, lower car, back
Speaker 1: half of the cycle, higher carb. That's as simple as
Speaker 1: I can make it. It's more detailed in the book.
Speaker 1: Now let's go into perimenopause and menopause, estrogen goes is
Speaker 1: going away, and when estrogen goes away, that woman becomes
Speaker 1: more insulin resistant. So I can't tell you how many
Speaker 1: women will tell me I haven't done anything. I'm forty
Speaker 1: three years old, I haven't done anything different, and I
Speaker 1: am gaining weight. That's because you're losing estradel and estradial
Speaker 1: kept you insulin sensitive, and so now you have to
Speaker 1: find other ways to keep yourself insulin sensitive. And fasting
Speaker 1: is one of the best ways that I know to
Speaker 1: keep yourself insulin sensitive. And then you're probably gonna need
Speaker 1: again as you move through perimenopause. You're going to need
Speaker 1: a little lower carbohydrate diet mixed with splashes of a
Speaker 1: higher carbiohydrate diet. So this is why in the book.
Speaker 1: I'm like, here's your I call it. Ketobiotic is when
Speaker 1: we want to go lower carb but keep enough fiber
Speaker 1: in there. And then hormone feasting is when we want
Speaker 1: to go higher carbs so we can cater to progesterone.
Speaker 1: It sounds confusing, no, no, not to well, yeah, but
Speaker 1: it's think of it like gas pedal break. Like, you know,
Speaker 1: there's a rhythm to a female body, so you're just
Speaker 1: going to understand the rhythm of your hormones so you
Speaker 1: can match the foods and the fast according to that.
Speaker 2: What are our greatest on misunderstandings of the female body
Speaker 2: and in what decades are we so confused about or
Speaker 2: uneducated about that you'd like to point out, Oh.
Speaker 1: Thank you for asking me. That the female body is
Speaker 1: highly comp it is highly rhythmic, so it's constantly having
Speaker 1: ups and downs to it. If you look at our hormones,
Speaker 1: there is we are meant to have moments of where
Speaker 1: we're in complete joy, and then there are moments that
Speaker 1: we're crying, and there are moments that we were rushing
Speaker 1: to the gym and we're so excited to go work out,
Speaker 1: and then there's other moments that we can't get off
Speaker 1: the couch. And that's all because you live in a
Speaker 1: female body that is driven by different hormones. So the
Speaker 1: first thing I want women to know is your hormonal
Speaker 1: system makes you highly complex, and a male's body isn't
Speaker 1: that complex. This is the way I've been saying it,
Speaker 1: And I always say, like, you know, no offense to men,
Speaker 1: but like you guys are like a ukulele and we're
Speaker 1: like a violin. Like it's just we are a very
Speaker 1: Our body is a very sophisticated instrument, and because of
Speaker 1: our sex hormones were we require more rest and recovery.
Speaker 1: We don't do as well with toxicity. When we become
Speaker 1: insulin resistant, we start to become infertile, and we start
Speaker 1: to get things like PCOS polycystic ovarian syndrome, and our
Speaker 1: menopause symptoms will be off the chart like crazy. So
Speaker 1: that doesn't happen so much to men. So we're just
Speaker 1: a more sophisticated body we're living in.
Speaker 2: What are some of the things you would encourage people
Speaker 2: to be mindful of at different stages, to spot those
Speaker 2: signs early and to respond, because it seems like we
Speaker 2: don't really talk about the difference that clearly, and we
Speaker 2: expect the same things in the same eras or decades
Speaker 2: of life.
Speaker 1: Yeah, yeah, I mean, I think the thing that we
Speaker 1: have to look at is that lifestyle impacts both men
Speaker 1: and women, but for women really, we've got to dial
Speaker 1: in a lifestyle for women that like, go to lifestyle first,
Speaker 1: before you go to the anti depart before you go
Speaker 1: to the hormone replacement, before you go to the weight
Speaker 1: loss drug. Ask yourself, have I dialed in my lifestyle?
Speaker 1: And what that means is there needs to be a
Speaker 1: rhythm of where I'm maybe working out a lot, and
Speaker 1: then I'm recovering, I'm maybe going low carb, and then
Speaker 1: I'm feasting on healthy foods. So we need to have
Speaker 1: a rhythmic lifestyle. And that's like new conversation that's just
Speaker 1: coming up in the last couple of years. Whereas men
Speaker 1: don't have to worry about that as much. You guys
Speaker 1: are a lot more resilient. You have one hormone to
Speaker 1: think about, which is testosterone. Have you operate off a
Speaker 1: twenty four hour cycle. We operate off a twenty eight
Speaker 1: day cycle, So we're just a lot more complicated. But
Speaker 1: that's why lifestyle is so important for women, and this
Speaker 1: is like, this is like my rally cry, like, oh
Speaker 1: my gosh, when we look at autoimmune problems, when we
Speaker 1: look at the menopause symptoms, like please, can we have
Speaker 1: a conversation about lifestyle as being the first line of
Speaker 1: treatment for women before we start medicating the shit out
Speaker 1: of us?
Speaker 2: No? I love the rady cry, and I think it's
Speaker 2: so important. I'm so glad that you're sharing it so
Speaker 2: passionately here because I couldn't agree with you more. I've
Speaker 2: heard so many women recently, when I've been at events
Speaker 2: or listening to panels or e'veneering, so many women talk
Speaker 2: about perimenopause menopause. And what I found so fascinating when
Speaker 2: I was listening was that I was obviously I was like, okay,
Speaker 2: I knew I had no clue, but a lot of
Speaker 2: the women in the audience were like, oh my gosh,
Speaker 2: we didn't know either what we were going through. And
Speaker 2: so I think there's such a need for it because
Speaker 2: there seems to be the misinformation, or to be honest,
Speaker 2: no information that's right, and so we're just turning towards pharmaceuticals, right.
Speaker 1: So on that conversation when I first started teaching this
Speaker 1: cycling of fasting and food. On my YouTube channel, nobody
Speaker 1: talked about menopause, and then I started to getting people
Speaker 1: pouring in and asking me like, well, how do I
Speaker 1: do this for perimenopause and menopause. At that time, I
Speaker 1: was like mid forties, and so I just shared, Hey,
Speaker 1: here's what I'm doing. I actually put it in a book.
Speaker 1: It's called The Menopause Reset. I was like, here are
Speaker 1: the lifestyle changes that I've made, and they've worked really
Speaker 1: well for me during perimenopause. Okay, fast forward to today.
Speaker 1: We've gone from a cultural hush around menopause where we're like, oh,
Speaker 1: she's a little irritable, let's not like poke the bear
Speaker 1: and get her all upset because she might be menopausal,
Speaker 1: but we don't want to say that to our face,
Speaker 1: to cultural chaos where women are like, finally, like the
Speaker 1: conversation of menopause is emerging, and that part is amazing.
Speaker 1: Like there's been a lot of authors, there's been a
Speaker 1: lot of influencers, there's a lot of people that are
Speaker 1: cracking that conversation open, which is so good. But what
Speaker 1: we have turned the conversation to now is you are
Speaker 1: are suffering in the perimenopausal experience, and so you need
Speaker 1: to think about hormone replacement therapy. I'm not opposed to that,
Speaker 1: but every woman who goes on hormone replacement therapy has
Speaker 1: a different path to it. And that's because alongside hormone replacement,
Speaker 1: whether it's HRT direct or bioidenticals, needs to be a
Speaker 1: lifestyle change. And the diet you had at thirty five
Speaker 1: doesn't work for you at forty five. And the stress
Speaker 1: load you were able to do or handle a thirty five,
Speaker 1: you're gonna need some breaks and some new tools at
Speaker 1: forty five. So there's a lifestyle that I'm just still
Speaker 1: trying to bring in. Like, Hello, the answers isn't in
Speaker 1: the patch. The answer is not in the pill. Those
Speaker 1: are good support systems, but let's make lifestyle the change
Speaker 1: that happens once you go into those perimenopausal years.
Speaker 2: What would you say the top three life stars that
Speaker 2: changed everything for you or what positive for you?
Speaker 1: Yeah? So in the menopauseresaid, I wrote five, I started fasting.
Speaker 1: That was a big one. I started varying my foods,
Speaker 1: which is what I teach and eat like a girl.
Speaker 1: I went low carb, high carb, I started feeding my microbes,
Speaker 1: so how do I support Because the microbes break down estrogen.
Speaker 1: So I wanted to be able to increase the diversity
Speaker 1: of my microbes so they could break down estrogen. The
Speaker 1: last estrogen I was getting. I did a massive detox.
Speaker 1: I detoxed my whole house. I started detoxing myself throughout
Speaker 1: my whole forties. Detox became my obsession. And then the
Speaker 1: last one is something called the rushing woman syndrome, which
Speaker 1: was actually coined by a woman doctor Libby Weaver, who
Speaker 1: showed biologically why women that are constantly in a state
Speaker 1: of stress end up having hormonal problems. So I started
Speaker 1: saying no to more things. I'm a competitive athlete. I
Speaker 1: was a competitive tennis player in my early twenties, and
Speaker 1: I started learning how to do more yoga. I started
Speaker 1: learning how to walk more. I started getting out of
Speaker 1: that mentality of I've got to push my body, and
Speaker 1: so I just started looking at how I could recover
Speaker 1: a little bit more. And those were the five I changed.
Speaker 1: And it was like gold.
Speaker 2: It's so refreshing to hear that they're all interconnected as well,
Speaker 2: with eat like a girl and fast like a girl,
Speaker 2: and it seems that it seems that what we need
Speaker 2: to do is simple, but it's so hard. Yeah, because
Speaker 2: of our wiring, because of society's expectations, because of our
Speaker 2: maybe our own pressure on ourselves. What gave you the
Speaker 2: permission to just say, you know what, I'm I'm going
Speaker 2: to unsubscribe from all of this and I'm going to
Speaker 2: find a way. What was that for you? Because I
Speaker 2: feel people are really looking for that breakthrough and you said,
Speaker 2: it's not motivation, it's momentum. But it's almost like, how
Speaker 2: do you give that stone or that rock a push
Speaker 2: down the hill so that he gains momentum.
Speaker 1: The best door in is fasting. This is why I
Speaker 1: started with fast like a girl Like that is the quicket.
Speaker 1: If you want a totally different experience with your body,
Speaker 1: learn how to create an eating window and a fasting window.
Speaker 1: And it's interesting because my practice was built by what
Speaker 1: I call the Mama Bears. They were like these women
Speaker 1: who would bring their families to me and who would
Speaker 1: come in to learn about detox and hormones and food
Speaker 1: education and lifestyle. My clinic was built was like a
Speaker 1: lifestyle clinic, teaching people how to live a lifestyle to
Speaker 1: build health, And it was the Mama Bears that I
Speaker 1: got to experiment on, you know, I put that in like,
Speaker 1: you know, a loving way. I got to take these
Speaker 1: principles that I was studying and using on myself and
Speaker 1: try it on them. And I remember what with weight loss.
Speaker 1: One of the things that blew me away is once
Speaker 1: I started teaching women how to fast, maybe two weeks
Speaker 1: would go by and I didn't see them, and they'd
Speaker 1: walk into my clinic and it looked like a fat
Speaker 1: coat had been taken off of them in two weeks.
Speaker 1: And I was like, oh my God, Like fasting got
Speaker 1: you that in two weeks. So I think this is
Speaker 1: why I'm a I'm like the evangelist for fasting.
Speaker 2: Is there anyone who should never fast or shouldn't?
Speaker 1: Great question? I always say, if you're pregnant or nursing,
Speaker 1: it's a no, that's not your tool. So and I
Speaker 1: write about that in both books. If you have an
Speaker 1: eating disorder, you need to be working with somebody who
Speaker 1: can work alongside you, because there's little tricks that you
Speaker 1: can do to to line yourself up for that. Certain
Speaker 1: cancers don't do well with fasting, and certain cancers do
Speaker 1: incredibly well with fasting. So going to a specialist that
Speaker 1: knows that outside of that, everybody else fast can fast.
Speaker 1: The one I just want to point out, the person
Speaker 1: I didn't didn't point out who couldn't fast is the diabetic.
Speaker 1: This is the one that shocks everybody is the type
Speaker 1: one and type two diabetic when done right and done
Speaker 1: with doctor supervision, actually does really well with fast Interesting.
Speaker 2: Yeah, well yeah, that is surprising, right, You wouln't expect that. No,
Speaker 2: there's a trend right now with women eating meat bowls
Speaker 2: in order to lose weight. What's your take on that.
Speaker 1: You that all they're eating, well.
Speaker 2: At least a big, a big part of it.
Speaker 1: Yeah. Yeah, Well, I mean they're just trying to dose
Speaker 1: up protein. So what I would say is, if you're
Speaker 1: going to dose up protein, make sure it's a clean protein.
Speaker 2: So what would you define as, Yeah.
Speaker 1: Like hormone free, antibiotic, not pumped with antibiotics, not pumped
Speaker 1: with hormones. Grass fed if you're going beef, and you
Speaker 1: really want grass fed because it has higher omega three,
Speaker 1: so it needs to be a clean source of protein.
Speaker 1: I'm also a real fan for women, specifically of fiber
Speaker 1: because fiber feeds those microbes that break hormones down. So
Speaker 1: if you're only going meat, you're missing out on the
Speaker 1: vegetables we need more fiber. But from a metabolic standpoint,
Speaker 1: from blood sugar standpoint, meatballs if you didn't have a
Speaker 1: lot of fillers and stuff and them could be really good.
Speaker 1: Are they losing weight?
Speaker 2: Yeah, meat bowls. Sorry not my accent, Yeah, meat balls, yeah,
Speaker 2: my meat bowls.
Speaker 1: Okay, meat bowls bowls?
Speaker 2: Yeah, like b o W sorry.
Speaker 1: Oh my god? So what what kind of meat? Is it?
Speaker 1: A rite and meat in there?
Speaker 2: I believe, So.
Speaker 1: It's basically just that, just like our ground beef, essentially good,
Speaker 1: but it's like the main thing that they're eating, like lunch. Yeah,
Speaker 1: are they eating any fiber at all? Or they're just
Speaker 1: eating that? It's like very minimal like carb. Okay, okay,
Speaker 1: this is interesting, and let's dive into the mechanics on.
Speaker 1: So protein stabilizes your blood sugar. So if I'm only
Speaker 1: eating a meat bowl all day long, then what ends
Speaker 1: up happening is I'm really not those blood sugar spikes
Speaker 1: we talked about, I'm not getting very many of them.
Speaker 1: So that's good if you don't have a lot of
Speaker 1: blood sugar spikes, You're not asking your body to make
Speaker 1: a ton of insulin. So from a metabolic standpoint, that
Speaker 1: is really fascinating. From a gut microbiome standpoint, this is
Speaker 1: really controversial and I still stay by this to this day.
Speaker 1: Is the carnivore diet. The carnivore diet kind of had
Speaker 1: its moment and then people are like, this is crazy
Speaker 1: and it went away. Well, what we saw in my
Speaker 1: community and in my clinic and in the research that
Speaker 1: I dove into, is that when all you do is
Speaker 1: eat meat, you actually can stimulate a immune cell in
Speaker 1: your gut called your te regulatory cells, and your T
Speaker 1: regulatory cells make sure that your immune system isn't too
Speaker 1: and your immune system isn't too high. So in my clinic,
Speaker 1: I would do something called carnivore fasting, which would be
Speaker 1: like a therapeutic process for a patient who had an
Speaker 1: autoimmune condition. For like two to three weeks, they would
Speaker 1: just eat meat and they would fast about seventeen hours
Speaker 1: every day and the rest of the time all they
Speaker 1: did is eat meat. And what I was trying to
Speaker 1: do is calm the immune system down and help them
Speaker 1: drop weight because their spike they weren't spiking their glucose.
Speaker 1: It worked. It absolutely worked, but especially for things like
Speaker 1: cibo small intestinal bacteria overgrowth, like it was phenomenal, and
Speaker 1: so you got the benefit of fasting and you got
Speaker 1: the benefit of meat. It's just not something you sustain.
Speaker 1: I would do it two to three weeks to balance
Speaker 1: the immune system with my autoimmune patients, and then we
Speaker 1: would go back into fiber because we need that fiber
Speaker 1: to be able to break those hormones down. So it
Speaker 1: became a therapeutic tool.
Speaker 2: Interesting, Thank you so much. Yeah. I love what you
Speaker 2: do by actually explaining what is going on behind the scenes,
Speaker 2: because to me, that's the part which a makes it
Speaker 2: click and then it's not just to hack. Yeah, it's like, oh,
Speaker 2: I actually understand how my body's working and why it's
Speaker 2: doing what it's doing. Yeah, and therefore now when I'm
Speaker 2: having that feeling or that experience with that craving, I
Speaker 2: can actually talk myself through it. That's that makes sense.
Speaker 1: Yeah, I mean, so here's the this is like like
Speaker 1: another big pet peeve and rally cry for me, is
Speaker 1: that you should learn how to do health from your
Speaker 1: health professionals, whether it's your doctor, your fitness trainer, your
Speaker 1: your favorite health influencer. But if we go into this
Speaker 1: place where we're like eat this, don't eat that, but
Speaker 1: we don't know why, we're never empowered. Doctor means to teach. So,
Speaker 1: you know, a rally cried all the doctors out there,
Speaker 1: are you teaching your patients or you just prescribing your patient?
Speaker 1: To your patients, you have to teach to them how
Speaker 1: the body works and why if prescription your path, why
Speaker 1: prescriptions work, why food works it? Because now you have
Speaker 1: an empowered human and big farm is not going to
Speaker 1: like us empowered, and big food doesn't like us empowered.
Speaker 1: But that's what we should create, is empowered humans. The
Speaker 1: only way we can do that is by teaching people
Speaker 1: how their body works.
Speaker 2: Yeah, for people who talking about, you know, giving making
Speaker 2: people feel empowered. For people who don't have access to
Speaker 2: expensive technology and want to know their muscle fat percentage,
Speaker 2: body fat percentage, et cetera, Like, how how do they
Speaker 2: get that information in a way that's affordable and accessible
Speaker 2: because it seems that so much of that data and
Speaker 2: that insight you need to be empowered, yeah, is expensive.
Speaker 1: Yeah, So you know, all the wearables are really exciting, right, Now,
Speaker 1: the cgms and all that, the continuous glue postmonitors really exciting,
Speaker 1: but they are expensive. So in the book, I put
Speaker 1: a list of symptoms you would experience if you nailed
Speaker 1: your meal, if you got your meal right, if your
Speaker 1: lifestyle was working for you. This are some of the symptoms,
Speaker 1: and I'll share with you some of them. After you
Speaker 1: eat a meal, you should be energized. You shouldn't be sleepy.
Speaker 1: If you're sleepy, we got to go back and look
Speaker 1: at the makeup of that meal. After a meal, you
Speaker 1: should have better brain clarity. You should feel uplifted. It
Speaker 1: should it should be like something that puts you into
Speaker 1: a enhanced performance state. You also, it's not normal to
Speaker 1: be hungry every two to three hours, so those things
Speaker 1: become really important. The other piece is that you should
Speaker 1: be able to control your cravings. You should be able
Speaker 1: to be like, hey, I like I'll give use me
Speaker 1: as an example. I used to have a sugar addiction too,
Speaker 1: and I had a moment where when in the height
Speaker 1: of my sugar addiction, where if I looked at a
Speaker 1: piece of sugar, I couldn't control myself. Yeah yeah, And
Speaker 1: it was like, I know, I'm not supposed to eat that,
Speaker 1: but I'm going to eat it anyways. Once I started
Speaker 1: doing fasting and eating, doing fasting and eating windows like that,
Speaker 1: craving went away. So I now have a better relationship
Speaker 1: to food. I don't feel like I'm eating food because
Speaker 1: I can't control myself. So there are symptoms we can
Speaker 1: look at, and all the biome metric wearables, they're great.
Speaker 1: But I want to help the woman in the South,
Speaker 1: you know that's working two jobs. The story I tell
Speaker 1: a lot is that during the pandemic, I had a
Speaker 1: high school principal in South Carolina reach out to me.
Speaker 1: She was watching my YouTube channel, and she said, my
Speaker 1: high school teachers are about to come back to school
Speaker 1: and they're super scared about their immune system and COVID,
Speaker 1: and so can you give us some ideas on how
Speaker 1: we can keep our immune system high. Well, I come
Speaker 1: from a family of teachers, and I was like, oh, yeah,
Speaker 1: can I give back to the teachers and teach them?
Speaker 1: This is really exciting. So I pop on this call
Speaker 1: with about one hundred teachers at this high school and
Speaker 1: I go into all you should take this supplement, and
Speaker 1: you should eat this oil, and you should do all
Speaker 1: these things. And I get to the end of the
Speaker 1: presentation it was all done on zoom, and this really
Speaker 1: brave man raises his hand and he's like, I hear
Speaker 1: what you're saying. But if I'm at the supermarket and
Speaker 1: I'm looking at nut butters, the nut butter with the
Speaker 1: right oil in it is eight dollars more than the
Speaker 1: one with the wrong oil. I don't have that eight dollars.
Speaker 1: And then another woman raised her hand and said, I'm
Speaker 1: up at four in the morning, and I drive to
Speaker 1: get my classroom set up. At five, I don't take
Speaker 1: a lunch break, and by three point thirty four, I'm
Speaker 1: driving home exhausted, and the only place I want to
Speaker 1: go is through the drive through at fast food. Okay,
Speaker 1: we will never ever get our country healthy until we
Speaker 1: help those people because they're on a limited income and
Speaker 1: they are trying to be healthy, but everything in front
Speaker 1: of them is leading them towards chronic disease. This is
Speaker 1: why PEP fasting became my tool, because everybody can afford it,
Speaker 1: and everybody, even the busiest person, can do it, and
Speaker 1: people it works for the majority of people, and then
Speaker 1: they have that momentum. So that's what you know. The
Speaker 1: fast food lady. Okay, so let's eat your fast food
Speaker 1: in a compressed eating window. The nut butter guy, it
Speaker 1: was like, okay, well maybe nut butter isn't your go to. Like,
Speaker 1: let's figure out how you can look at maybe some
Speaker 1: getting some oils from food that you're getting, upping your
Speaker 1: Omega three and other oils, like we just found lateral changes.
Speaker 2: Yeah, how do you how do you train someone to
Speaker 2: not eat for a period of time? Because I think
Speaker 2: we've talked about foster, but actually it's really hard when
Speaker 2: someone has to do it. How do you how did
Speaker 2: someone train themselves to do that?
Speaker 1: Yeah, so you start by pushing your breakfast. That's what
Speaker 1: I typically do. You can push your dinner up if
Speaker 1: you want, but most people I start with breakfast. So
Speaker 1: I tell people push your breakfast back an hour. Most
Speaker 1: people will say, well, can I have my coffee? Yes,
Speaker 1: you can have your coffee, but not your creamer. Like
Speaker 1: if you're putting like some kind of sugar creamer in there,
Speaker 1: or you're putting oat milk or almond milk in there,
Speaker 1: those tend to spike your blood sugar a little bit
Speaker 1: too high. So cow's dairy, goat's dairy. Does a little
Speaker 1: bit better. So you just make sure black have your
Speaker 1: coffee black. Push your breakfast back an hour is going
Speaker 1: to be uncomfortable. That's the first thing. It's like, this
Speaker 1: is that moment you're gonna be like, why did I
Speaker 1: listen to Jay Shetty's podcast where that crazy lady came
Speaker 1: on and told me to push my breakfast back an hour? Now,
Speaker 1: all I want to do is yell and scream because
Speaker 1: I'm angry. I'm angry. But if they say if they
Speaker 1: stay with that the next day and then the next day,
Speaker 1: by the third or fourth day, that hour is going
Speaker 1: to feel like nothing. So when it starts to get easy,
Speaker 1: now you're going to push it back another hour. So
Speaker 1: now you're two hours back, and then maybe a couple
Speaker 1: you go a couple of days with that, and then
Speaker 1: you're going to push it back another hour. And everybody
Speaker 1: that I've done with this within two weeks, they are
Speaker 1: effortlessly fasting somewhere between thirteen to fifteen hours. You're just
Speaker 1: taking all that food and you're just compressing it into
Speaker 1: an eating window, but you're gently moving your body into
Speaker 1: that place. You're not. I've had people just out of
Speaker 1: nowhere going three day water fast, but that's a lot
Speaker 1: more suffering involved.
Speaker 2: Ye, you do it? Yeah? Is there anyone who should
Speaker 2: eat as soon as they wake up?
Speaker 1: There's a lot of theories on this, Like Sachin Panda,
Speaker 1: who is the premiere, you know, researcher on circadian rhythm.
Speaker 1: He came on my podcast and he likes that you
Speaker 1: wait an hour after you wake up if you're going
Speaker 1: to try to get into the proper circadian rhythm, meaning
Speaker 1: your melotonin and your cortisolar are being secreted at the
Speaker 1: right moment, So he would prefer that you would wait
Speaker 1: an hour. Doctor Stacy Simms, who is an expert and
Speaker 1: one of the leading experts in exercise and menopause, came
Speaker 1: on my podcast and she strongly feels you need some
Speaker 1: kind of nutrients coming in the minute you wake up,
Speaker 1: the first half hour you wake up to trigger the
Speaker 1: hypothalmis to start hormonal production. When I broke that down
Speaker 1: with her, she's also plant based. When I broke that
Speaker 1: down with her, she said, I put collagen powder in
Speaker 1: my coffee every morning and a splash of vegan yeah. Vegan, yeah,
Speaker 1: So she probably uses a vegan vegan one or maybe
Speaker 1: a marine one. I didn't ask her through the vegan
Speaker 1: lens if she did if she did fish, and then
Speaker 1: she does MCT oil, and then she does a plant
Speaker 1: based cream and she puts she does like a loaded coffee,
Speaker 1: and that some mornings, that's her how she triggers this hypothalmus.
Speaker 1: So I tell you all that to say that here
Speaker 1: we have two leading experts. One says way to half hour,
Speaker 1: the other one says, you need some nutrients in very quickly.
Speaker 1: I think everybody's got to be their own end of one.
Speaker 2: Yeah, yeah, definitely it works for you. Yeah, It's hard
Speaker 2: to know. And I think that's why so much of
Speaker 2: this is also being able to listen to our bodies
Speaker 2: and our minds, because I think so much of our
Speaker 2: food habits are driven by our minds and not our bodies.
Speaker 1: Yeah.
Speaker 2: We mentally crave something, emotionally crave something, Yeah, whereas when
Speaker 2: you actually listen to your body kind of like what
Speaker 2: I was saying to you earlier that when I'm listening
Speaker 2: to my body, I'm like, this amount of protein just
Speaker 2: doesn't feel right. Yeah, And if I'm trying.
Speaker 1: On that, I just want to point out because again
Speaker 1: I'm always going to be the voice of women's empowerment.
Speaker 1: What I'm discovering in women is we are massively, massively
Speaker 1: disconnected from our bodies.
Speaker 2: Yeah.
Speaker 1: So we look at Instagram, we look at magazines, and
Speaker 1: we're like, I want to look a certain way, and
Speaker 1: I will manipulate my body to look that way. We
Speaker 1: are not clued into the rhythms and cycles of our body,
Speaker 1: and often.
Speaker 2: You could end up looking that way. But because the
Speaker 2: internal setup isn't right like we often think it's also, oh,
Speaker 2: I don't have self worth or self esteem, but it's
Speaker 2: completely chemical, that's right, right, Like it's just a hormonal imbalance.
Speaker 2: It's not even it's not this mental idea that oh
Speaker 2: I don't believe in myself or I love myself. It's like, well,
Speaker 2: of course, if I've been shifting my body and die
Speaker 2: and everything to look this certain way, it could be
Speaker 2: that my hormones and nutrients and everything are so imbalanced
Speaker 2: that I can't sustain a healthy mood.
Speaker 1: Yeah. Something I've deeply thought about is that when we
Speaker 1: look at the woman who's size two, or the woman
Speaker 1: who's a size for or is I zero, Like, we
Speaker 1: look at that we say, that's what I'm supposed to
Speaker 1: look like. Because the magazine's instagram, everybody says I should
Speaker 1: look like that. But actually, if you look at what
Speaker 1: estrogen and does to the female body, is it makes
Speaker 1: us it's what I call a little more padded. It
Speaker 1: gives us a little more of a cushion of fat
Speaker 1: on us, And that might be what's normal for us.
Speaker 1: We just have this skewed view based off of what
Speaker 1: we're seeing on social media that we're supposed to look
Speaker 1: that way. But if if you ever stopped for the
Speaker 1: women listening and asked yourself, is that the healthy way?
Speaker 1: I mean, one of the things that came out of
Speaker 1: Fast Like a Girl that really disturbed me and motivated
Speaker 1: me to write Eat like a Girl was how many
Speaker 1: twenty year olds and thirty year olds don't have a
Speaker 1: menstrual cycle and they don't have a menstrual cycle because
Speaker 1: they've been manipulating their diet. Their diets too low calorie,
Speaker 1: their weight is too low because they're trying to look
Speaker 1: a certain way that the culture says this is beautiful
Speaker 1: and when you're beautiful, you're worthy. But actually, is it
Speaker 1: possible that the female body is meant to have more
Speaker 1: fat on it and trying to be the skinniest version
Speaker 1: of you is actually making you sick and destroying your hormones.
Speaker 1: And I think it would be really interesting if we
Speaker 1: had better conversations around that.
Speaker 2: So what do they do in that scenario when they've
Speaker 2: ended up creating that situation with themselves.
Speaker 1: Well, the first thing is we're back at the calories.
Speaker 1: Is let's make sure you're eating enough calories. For the thyroid,
Speaker 1: you have to have twelve hundred calories a day consistently.
Speaker 1: So if you're eating nine hundred, eight hundred calories a day,
Speaker 1: you're causing thyroid challenges. And that could be a hyperactive thyroid.
Speaker 1: That could be I mean, so you could end up
Speaker 1: with a faster metabolism which would eventually lead to a
Speaker 1: hypothyroid situation. So let's get the calorie in that person
Speaker 1: who's in deprivation. That would be the one spot I
Speaker 1: would say, let's make sure we're above twelve hundred, So
Speaker 1: that would be the first thing. The second thing is
Speaker 1: I think it's really interesting, I don't even for you
Speaker 1: and men in general, is like when we eat and
Speaker 1: we're hungry, do we ask ourselves like am I hungry
Speaker 1: or am I bored? Am I hungry or am I
Speaker 1: sad am I hungry? Or do I need energy? Like
Speaker 1: make sure we're seeing that the food and the emotional response,
Speaker 1: like we're pulling those apart. So I think, I think
Speaker 1: that's a really important one, because people eat and don't
Speaker 1: eat for a lot of different reasons. And then that
Speaker 1: leads to the last thing with this person who might
Speaker 1: be a little bit thin is I think for a
Speaker 1: lot of women, it's control, Like if I can control
Speaker 1: my body a certain way, then you know my life
Speaker 1: will be in control. And as you know, controls an illusion,
Speaker 1: and maybe there's something else you can control. This is
Speaker 1: why I like the continuous glucose monitor. Control your blood
Speaker 1: sugar and then you'll that'll lead you down the path
Speaker 1: of health. Control your symptoms after you eat, control the
Speaker 1: amount of sleep you get, Like there's other things to control.
Speaker 1: But if you're trying to control your weight, you're raising
Speaker 1: cortisol and you're leading yourself into this dysfunctional relationship with
Speaker 1: your body.
Speaker 2: So well said, how do you manage fasting and working out?
Speaker 2: Like how do you fit in and when should you
Speaker 2: be fasting and working out? Do they happen at the
Speaker 2: same time or do they need to be stacked.
Speaker 1: Yeah again, I'm going to go back to what's your intention?
Speaker 1: Do you remember the book Body for Life?
Speaker 2: I don't know.
Speaker 1: Okay, that book came out when I was again when
Speaker 1: I was in college, no ap, so it must have
Speaker 1: come in like the late nineties, early two thousands. And
Speaker 1: this it was a fitness trainer and he offered up
Speaker 1: a million dollars to the person who could lose the
Speaker 1: quickest weight, the most weight in the quickest period of time.
Speaker 1: And he had a whole formula, and the number one
Speaker 1: formula that he said is you never work out after
Speaker 1: you've eaten, because his whole theory was when you eat,
Speaker 1: you've brought gluecose up, and then you go to work out,
Speaker 1: the body uses that glucose, whereas if you work out
Speaker 1: when the glucose is not spiked, your body has to
Speaker 1: go find the glucose it stored years ago in fat,
Speaker 1: so it's actually going to burn fat more quickly. This
Speaker 1: was how we worked out for years. I think it's
Speaker 1: I taught people, my women and men, both in my
Speaker 1: clinic all the time this strategy. It is an incredible
Speaker 1: way to lose weight. Here's the challenge is that it
Speaker 1: can break down muscle and muscle right now is like
Speaker 1: we said, is it in vogue? It's the thing we're
Speaker 1: talking about. So when we are looking at do you
Speaker 1: fast and exercise in a fasted state, I think you
Speaker 1: have to ask yourself what your objective is. If you're
Speaker 1: trying to lose weight. Yeah, I think it's a great idea,
Speaker 1: especially on the days not you're weightlifting days, but the
Speaker 1: days you're doing cardio yeah, and yoga and yoga and
Speaker 1: we don't eat year two hours before yoga session. Those
Speaker 1: are great times to go in in a fasted state.
Speaker 1: But when you're trying to build muscle on the days
Speaker 1: your strength training, let's have a little protein before and
Speaker 1: let's have some protein afterwards. So just different days, different workouts,
Speaker 1: different things you're trying to accomplish.
Speaker 2: Great, doctor, Mindy Pels, has been such a joy talking
Speaker 2: to you today. You've given so much valuable insight. This
Speaker 2: is one of those episodes that I feel I'm going
Speaker 2: to recommend to all my friends. Thank you. I'm going
Speaker 2: to be encouraging a lot of people to listen to
Speaker 2: it together, and I think everyone who's been listening and watching,
Speaker 2: I hope you pass it on to a friend. I
Speaker 2: hope you listen to it with a friend because I
Speaker 2: just think it's at the heart of so many of
Speaker 2: our issues today is how we eat, how we think
Speaker 2: about our bodies, how connected we are to our bodies.
Speaker 2: And I just love how structured, thoughtful, and methodical all
Speaker 2: your advice is so Thank you so much for writing
Speaker 2: this incredible book and bringing so much value to our community.
Speaker 2: We end every On Purpose episode with a final five
Speaker 2: or a fast five and no pun included, and we'd
Speaker 2: love you to answer each of these questions in one
Speaker 2: word to one sentence maximum okay, okay, so doctor MINDI peals.
Speaker 2: These are your fast five. The first question is what
Speaker 2: is the best health advice you've ever heard or received
Speaker 2: or given?
Speaker 1: Don't eat in the dark. I love that one. Only
Speaker 1: eat in the light. It balances almost every hormone.
Speaker 2: I love that second question, what is the worst health
Speaker 2: advice you've ever heard or received or given?
Speaker 1: Low fat, low calorie foods are going to help you
Speaker 1: lose weight.
Speaker 2: Wait, let's dive into that tiny bit. I think we
Speaker 2: covered it, but I just want to make sure for
Speaker 2: anyone who's choosing low fat, low calorie food thinking they're
Speaker 2: going to lose weight. What are they getting wrong?
Speaker 1: Let's use a diet drink. It has aspertain limit. Aspertain
Speaker 1: is an obesogen and it stimulates appetite. So you're you
Speaker 1: chose the low sugar, you know, I don't want to
Speaker 1: use brand names, but the diet soda. You chose that
Speaker 1: thinking it's going to save help you lose weight. But
Speaker 1: actually what it did is it's an obesogen that is
Speaker 1: making you gain weight and spiking your appetite.
Speaker 2: Got its crazy crazy, It's absolutely crazy.
Speaker 1: It's like like, this is why, like conversations like this
Speaker 1: ney to be had because there's people out there thinking
Speaker 1: they're doing it all.
Speaker 2: Wrong, totally totally, and you're doing all of that and
Speaker 2: you're going why and you're looking in the mirror and
Speaker 2: you're so mad at yourself.
Speaker 1: Yeah yeah, then you turn on yourself.
Speaker 2: Yeah.
Speaker 1: Meanwhile big food is doing it to you.
Speaker 2: Yeah, why are we not being projected? Like why is it?
Speaker 2: Why are we allowed to put obesigens into our body?
Speaker 2: And yeah, why are we allowed to put all these
Speaker 2: toxins plastics into our body?
Speaker 1: I think it's a really good question, and it starts
Speaker 1: with the FDA, the Food and Drug Administrative administration. And
Speaker 1: I have some quotes in there in the like a
Speaker 1: girl that are really and for starters, why do we
Speaker 1: have food and drugs in the same administration. We should
Speaker 1: have a food administration and we should have a drug
Speaker 1: And then within the FDA, there's a category of food
Speaker 1: called gross generally recognized as safe. And what that means
Speaker 1: is that if they're going to put a new food product,
Speaker 1: a synthetic food product, into the food system, they're going
Speaker 1: to assume it's innocent until proven guilty. It takes a
Speaker 1: lot of money to prove that these ingredients are harmful
Speaker 1: and carcinogenic. One of the ones that I loved to
Speaker 1: point out is partially hydrogenated oils. About twenty years ago,
Speaker 1: they identified that partially hydrogenated oils fell into this gross category,
Speaker 1: that it was generally recognized it's safe, but they hadn't
Speaker 1: really seen research telling them it wasn't safe. And then
Speaker 1: the research showed up and the research said that these
Speaker 1: partially hydrogenated oils were actually contributed, you know, a major
Speaker 1: contributor to heart disease and should be taken out of
Speaker 1: our food system. So what the FDA did is they say, okay,
Speaker 1: food industry or food companies. You have twenty years. It
Speaker 1: was like twenty to twenty five years to get this
Speaker 1: carcinogenic heart challenged food out of our food system. And
Speaker 1: it was by twenty twenty five, which is next year
Speaker 1: that will be out of our system. But why did
Speaker 1: they give them twenty years? How many people died in
Speaker 1: those twenty years that when they've discovered that this food
Speaker 1: was causing cardiovascular problems. That kind of bullshit goes on
Speaker 1: in the FDA all the time. They care about profits,
Speaker 1: they do not care about our health.
Speaker 2: End a story so worrying and so sad, and that's
Speaker 2: why we have to do it from the bottom up.
Speaker 1: That's why you have to be you know, responsible, I
Speaker 1: always say, and I really want people to take this
Speaker 1: to their heart where you sit with your health. If
Speaker 1: it's not what you like today and you're hearing this
Speaker 1: podcast and you're like, WHOA nobody told me all this? Yes,
Speaker 1: your poor health, your trouble losing weight, is not your fault.
Speaker 1: But now that you've heard this, it is your responsibility.
Speaker 1: Your health is your responsibility. And in this day and age,
Speaker 1: if you're doing nothing, you're not reading ingredient labels you're
Speaker 1: not waking up to conversations like this. You are choosing
Speaker 1: chronic disease. I promise you you are. The statistics are
Speaker 1: showing that if you're just eating with a blind eye,
Speaker 1: you are choosing chronic disease because the FDA cares more
Speaker 1: about making profits than your well being.
Speaker 2: Thank you for sharing this. Yeah. Question number three, how
Speaker 2: would you define your current purpose?
Speaker 1: It's been the purpose I've had for a while, and
Speaker 1: it's to reconnect women to their bodies and fall in
Speaker 1: love with their bodies again. I'll share a story on
Speaker 1: that one. I was running around my neighborhood a few
Speaker 1: years ago and this little old lady, like seventy year
Speaker 1: old lady with this cute little hat and a little
Speaker 1: and she was walking her dog and she had a cane.
Speaker 1: I kept running past her, and on the third time
Speaker 1: I ran past her, she waved me down and she
Speaker 1: said to me, I bet, it's amazing to live in
Speaker 1: your body. And it was like to have a seventy
Speaker 1: year old woman reflect that back to me made me
Speaker 1: realize that there's only one goal with a health specifically
Speaker 1: for both men and women, but especially for women. Is
Speaker 1: I want women to love living in their bodies. I
Speaker 1: want women to have a really positive relationship with food.
Speaker 1: I want women to feel empowered when they go into
Speaker 1: their doctor's office so that they're not gas lit and
Speaker 1: told that they know their BMI is so high they
Speaker 1: better go get on some low calorie foods. Like I
Speaker 1: want women to understand what the begift they're living in
Speaker 1: and love it. That's my purpose.
Speaker 2: I love that question before you say in the book,
Speaker 2: when women heal, the world heals.
Speaker 1: Why thank you for putting that out. We are the nurturers,
Speaker 1: We're the community builders. We are the leaders of our
Speaker 1: family and their health. I mean, it's very even though
Speaker 1: we have a lot of men staying at home now,
Speaker 1: women in general are the ones that make the health decisions.
Speaker 1: And we are also the overgivers. When you take amazing
Speaker 1: care of us, we can turn around and take amazing
Speaker 1: care of you. So when women heal, then all of
Speaker 1: a sudden, the family heals. And when the family heals,
Speaker 1: now the community heals. And when the community heals, then
Speaker 1: the state heals. And it just keeps going out. But
Speaker 1: if that woman is sick, now it's a house of cards.
Speaker 1: And actually, Mary Anne Williamson's a dear friend of mine
Speaker 1: and she sent me a message and with that quote,
Speaker 1: and she said, this is what you're doing. And I
Speaker 1: was so grateful for that, and that's why I put
Speaker 1: it in the book. It's like, we need to heal women. Now.
Speaker 1: We're half of the planet and we are sick, and
Speaker 1: we are struggling, and we are reaching out and we
Speaker 1: need to heal women so that we can turn around
Speaker 1: and heal everyone else.
Speaker 2: Absolutely couldn't agree more. Fifth and final question. If you
Speaker 2: could create one law that everyone in the world had
Speaker 2: to follow, what would it be.
Speaker 1: Oh, eat real food. We eat real food, nature's food,
Speaker 1: food without chemicals. That would solve everything, without packaging, without packaging.
Speaker 1: If everybody was forced to eat a potato versus a
Speaker 1: potato chip, things like that would be so much better.
Speaker 1: But eat real food. End the story.
Speaker 2: I love it. The book is called Eat Like a
Speaker 2: Girl by Dr Mindi Peals. If you don't follow Doctor
Speaker 2: Mindy already, please subscribe to our podcast, follow her across
Speaker 2: social media, and of course, grab a copy of Eat
Speaker 2: Like a Girl. I could not commend this book more,
Speaker 2: I promise you. There are so many great insights, tactics,
Speaker 2: tips inside of the book. And I really really hope
Speaker 2: that you take charge and accountability of your own health
Speaker 2: after listening to this. Please send this episode to a friend.
Speaker 2: I know there's someone in your life who benefit massively
Speaker 2: from listening to Dr Mindi Pels's advice and Dr Mindy
Speaker 2: thank you again, honestly for coming on the show. I
Speaker 2: hope you'll become a friend of the show and come
Speaker 2: back soon. I would love you because I just feel
Speaker 2: there's so much value that you're giving to the world,
Speaker 2: and I'm grateful to have you be a part of
Speaker 2: our platform. So thank you so much.
Speaker 1: Yeah, and thank you. I mean I should have probably
Speaker 1: started off and tell you like I listened to your
Speaker 1: podcast for years, and I love the way you show
Speaker 1: up and the guests you bring and the authentic voice
Speaker 1: you give us all an opportunity to live in that
Speaker 1: authenticity and it's just really enjoyable.
Speaker 2: So thank you, thank you, thank you so much. If
Speaker 2: this year you're trying to live longer, live happier, live healthier,
Speaker 2: go and check out my comment with the world's biggest
Speaker 2: longevity doctor, Peter Attia on how to slow down aging
Speaker 2: and why your emotional health is directly impacting your physical health.
Speaker 1: Acknowledge that there is surprisingly little known about the relationship
Speaker 1: between nutrition and health, and people are going to be
Speaker 1: shocked to hear that, because I think most people think
Speaker 1: the exact opposite.