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Speaker 1: You're listening to I Choose Me with Jenny Girl. Welcome

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Speaker 1: back to I Choose Me. Everyone.

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Speaker 2: Doctor Mindy Pel's has written Aging Like a Girl, reminding

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Speaker 2: us that menopause isn't the end of anything, it's the

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Speaker 2: beginning of everything. Let's jump back into our conversation. I

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Speaker 2: want to just ask you a few bonus questions, if

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Speaker 2: that's okay with you? Okay, so quickly remind us why

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Speaker 2: your book is called Aging like a Girl.

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Speaker 3: Well, because the core principle is you're going to go

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Speaker 3: back as you age and grab those parts of you,

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Speaker 3: those childlike parts of you that lit you up, that

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Speaker 3: society told you that we're not okay. You're going to

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Speaker 3: grab those parts back and integrate them into your badass

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Speaker 3: postmenopausal self.

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Speaker 2: Mm hmmmm hmmm.

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Speaker 1: I would love to be able to build a toolbox.

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Speaker 2: Of knowledge and resources for those going through or beginning

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Speaker 2: to go through menopause. So I'm just going to fire

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Speaker 2: them away at you. What is menopause preparing us.

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Speaker 3: For leadership and independent thinking and standing up for ourselves?

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Speaker 1: Love that? Oh? I love that so much. What is

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Speaker 1: happening to my brain?

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Speaker 3: It's remodeling itself, It's getting rid of those neurons that

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Speaker 3: kept you addicted to everybody else, everybody's thought of you

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Speaker 3: and what their opinion of you. It's getting rid of

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Speaker 3: those and bringing you neurons that you get to train.

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Speaker 1: Now mm hmmm hm. Oh my goodness.

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Speaker 2: Several of your book chapter titles are amazing questions with

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Speaker 2: really well researched, thoughtful answers and people. You need to

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Speaker 2: read the whole book. But for those walking around the block,

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Speaker 2: what would you say? Is your number one takeaway from

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Speaker 2: your book.

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Speaker 3: That menopause is working for you, not against you. You're

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Speaker 3: heading towards an amazing brain and an amazing life if

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Speaker 3: you embrace the moment, don't fight it. It's happening for you.

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Speaker 3: It is absolutely That's the biggest thing I wanted to

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Speaker 3: get across. Just read the part one and you will

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Speaker 3: see the way in which I weave the information together.

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Speaker 3: There is hard scientific evidence that a female brain is

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Speaker 3: turning into an independent leadership brain, one that makes everything

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Speaker 3: in her life work for her, not for everybody else

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Speaker 3: that's around her.

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Speaker 2: Yes, reclaiming memory in menopause has to be one of

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Speaker 2: the things that my friends and I talk about the most.

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Speaker 2: So how can you help with that, because.

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Speaker 3: I so start telling stories is the first thing. Go

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Speaker 3: back and talk when you get together with your girlfriends,

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Speaker 3: talk about the past, start telling stories to each other. Start.

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Speaker 3: You got to exercise the brain to get it to

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Speaker 3: go back into those memory banks. So that's the first thing.

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Speaker 3: The other thing, and we didn't really talk much about this,

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Speaker 3: but I have a whole chapter about what to feed

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Speaker 3: your brain, and I really love the research I found

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Speaker 3: showed that we're our brains are more sensitive to keytnes.

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Speaker 3: So if you tack on a thirteen fourteen hour fast

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Speaker 3: every day, intermittent fast, which is not that hard to do,

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Speaker 3: you're allowing your body to make key tones, and key

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Speaker 3: tones really power up the brain. I could take a

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Speaker 3: woman who has got complete brain fog and memory loss,

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Speaker 3: I could teach her how to fast, and within a

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Speaker 3: week her brain would be back on track.

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Speaker 1: Can you teach me how to fast real quick? Because fasting.

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Speaker 1: When you say fasting, I get.

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Speaker 3: Yeah, yeah, yeah, okay, So fastings really easy. You're just

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Speaker 3: going to look at your day and realize you have

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Speaker 3: an eating window and you have a fasting window. And

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Speaker 3: a fasting window usually starts it should start the night before.

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Speaker 3: So if I stop eating dinner at seven o'clock, then

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Speaker 3: I got seven to midnight is five hours. And then

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Speaker 3: if I go all the way till you know, eight

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Speaker 3: or nine in the morning without putting anything in my mouth,

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Speaker 3: I've now gone thirteen hours without food, and in that

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Speaker 3: time period your body has made some keytones. It's it's

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Speaker 3: really not that hard, and for a lot of people

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Speaker 3: it's going to create. Mean that you don't eat the

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Speaker 3: midnight snack, you don't have the glass of wine at

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Speaker 3: nine or ten o'clock at night, because those things will

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Speaker 3: spike your glucose and push your breakfast back. You can

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Speaker 3: have your cup of coffee, don't put sugar in it,

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Speaker 3: don't put oat, milk or anything that'll spike the blood

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Speaker 3: sugar and push it back a couple hours, and pretty

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Speaker 3: soon you'll see thirteen, fourteen, fifteen hours of fasting is effortless.

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Speaker 1: And what does a rise in keytones do?

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Speaker 3: So when you are not, when glucose goes down, the

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Speaker 3: body metabolically switches over into another energy source, and that

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Speaker 3: energy source is called the fat burning energy. So it

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Speaker 3: will literally burn fat in order to make a key

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Speaker 3: because it knows glucose it hasn't gone up. You haven't eaten,

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Speaker 3: so it registers that. You just need to have enough

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Speaker 3: time in order for that registering to happen to kick in.

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Speaker 3: So most people only go eight to nine hours without food,

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Speaker 3: so they've never experienced this. But if you could actually

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Speaker 3: be intentional and train your body to go thirteen to fifteen,

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Speaker 3: you'll metabolically switch and your body will literally burn fat.

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Speaker 3: So many women are worried about the menopause will belly weight,

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Speaker 3: It'll burn that in order to make a key tone,

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Speaker 3: and a key tone supercharges the brain. It's like we're

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Speaker 3: a hybrid car. It's like an electrical version, a much

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Speaker 3: more efficient source of energy for the brain. And as

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Speaker 3: the brain goes through menopause, with the loss of estrogen,

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Speaker 3: it becomes less able to use glucose. So part of

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Speaker 3: the memory loss is because your brain that you eat

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Speaker 3: something and your brain's like, whoa, there's a lot of

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Speaker 3: glucose in the system. We don't know what to do

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Speaker 3: with that, so it actually inflames the brain. So we

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Speaker 3: want to start to get off the ultra process foods.

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Speaker 3: Make sure you're eating good, natural, healthy foods and tack

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Speaker 3: on these thirteen to fifteen hours of fasting and now

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Speaker 3: you're giving your brain the fuel source at once.

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Speaker 2: Oh so fascinating. Do you recommend fast like that as

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Speaker 2: a way of life?

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Speaker 3: Set Yeah, for the post metopausal woman who doesn't have

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Speaker 3: a cycle. If you have a cycle and your perimenopause,

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Speaker 3: that's fast like a girl was at the manual for that.

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Speaker 3: In this book, I talk a lot about how postmenopausal

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Speaker 3: women should fast, but I think the key tone is

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Speaker 3: the brain hero. It really for the menopausal woman because

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Speaker 3: we literally can't access use glucose as well, And it

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Speaker 3: makes sense if you tap it into the grandmother hypothesis.

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Speaker 3: I calculated that they probably had to go about seventeen

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Speaker 3: hours without food every single day because they went to

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Speaker 3: sleep probably like seven or eight o'clock at night. They

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Speaker 3: woke up and they went on a seven hour track.

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Speaker 3: Did have food. They would go find food, and then

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Speaker 3: they got tubers was what they found. It's not like

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Speaker 3: you can pick up a sweet potato and start naying

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Speaker 3: on it, so they had to go home, peel it,

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Speaker 3: cook it. So that whole process was about seventeen hours.

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Speaker 3: So if you go back to our primal design, our

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Speaker 3: primal design is one to be as our brain does

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Speaker 3: better as we go longer without food when we're in

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Speaker 3: our post menopausal years.

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Speaker 2: Yes, okay, sleep without it, we can't do all that,

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Speaker 2: yeah that our body needs to do.

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Speaker 3: Yeah. So the other thing that most people don't realize

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Speaker 3: is that estrogen stimulated the timekeeper in our brain and

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Speaker 3: told our brain when to make melotonin and when not to.

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Speaker 3: So when estrogen goes away, then we have to tell

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Speaker 3: the timekeeper what day, what time of day it is.

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Speaker 3: And there's one incredibly easy way to do that, and

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Speaker 3: it's light. So in the morning, see the red light.

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Speaker 3: If you're not getting up with the sunrise, get a

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Speaker 3: red light, get it on your eyes. So your brain goes, oh,

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Speaker 3: remember the receptors in your eyes, the light receptors in

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Speaker 3: your eyes. Your brain goes, oh wait, red light. Turn

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Speaker 3: melotonin off. And midday you go out and get your

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Speaker 3: serotonin dose with your eyes. Your your eyes are not

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Speaker 3: only making serotonin, they're looking at the full spectrum light

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Speaker 3: and they're like, okay, we're in the middle of the day,

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Speaker 3: so no melatonin yet. At night, go watch the sunset

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Speaker 3: or put the red light back on, and that tells

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Speaker 3: your brain, oh, it's the end of the day. We

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Speaker 3: need to start to make melatonin. So we without estrogen

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Speaker 3: was like she was doing everything for us, and when

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Speaker 3: she goes away, we got to start to take some

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Speaker 3: of this into our own hands. And light is the

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Speaker 3: easiest way to get your rhythm back.

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Speaker 1: Okay, you said, like twenty minutes in the middle of

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Speaker 1: the way.

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Speaker 3: And then be really mindful at night, like you know,

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Speaker 3: you don't go outside and watch the sunset and then

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Speaker 3: come inside and pop on your computer and get more

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Speaker 3: blue light. You got it, you got like. So in

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Speaker 3: my house, I have a room that I've swapped out

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Speaker 3: all the bulbs for red light bulbs. You can get

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Speaker 3: them on Amazon. They're super cheap. So I go into

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Speaker 3: a room and I read. I read in a physical

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Speaker 3: book or right, so nowurs sometimes i'll doodle, which is

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Speaker 3: also calming. But when we read and we're going our

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Speaker 3: eyes are going left, right, left, right, that is actually

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Speaker 3: telling our brain that we're moving away from a threat,

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Speaker 3: and it calms our brain. Doodling does the same thing.

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Speaker 3: It puts us into an alpha brain wave state, and

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Speaker 3: once we go from alpha to theta, we can go

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Speaker 3: into a delta sleep a lot easier. So it takes

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Speaker 3: you out of a high beta brain wave that you're

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Speaker 3: in during the day. So I have a room. Literally,

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Speaker 3: this is what I do. I go in. I go

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Speaker 3: in when I'm ready to wind down. Everything in there

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Speaker 3: is read I listen to chanting music because chanting, that

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Speaker 3: repetition stimulates your parasympathetic nervous system. And I either read

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Speaker 3: a book or I doodle until I start to feel sleepy.

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Speaker 3: And this room is right next to my bedroom. So

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Speaker 3: once I feel sleepy, I'm like, don't talk to me.

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Speaker 3: I'm ready to go and into bed. I go.

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Speaker 2: Okay, so you say that no blue light after sunset.

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Speaker 3: Yeah, so you can wear blue blockers if you need

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Speaker 3: to go and if you need to go on your computer. Okay,

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Speaker 3: there's a cool thing on the computer called IRIS and

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Speaker 3: it'll actually there's a couple of them now, but it

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Speaker 3: will change the color coming off. It'll block it for you.

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Speaker 3: Oh okay, that's just a setting. I think Irish is.

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Speaker 3: IRIS is like what do we call them? A little

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Speaker 3: widget or something? Yeah that I don't know. I barely

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Speaker 3: do either. So it's like you add it, but just

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Speaker 3: type it, look up IRIS screen blocker and I'll tell you.

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Speaker 3: I don't know if you know, if you have an iPhone,

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Speaker 3: if you click three times on the power button, it'll

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Speaker 3: turn it completely red.

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Speaker 1: Yeah, and you use your Yeah, it's.

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Speaker 3: Annoying at first, but what's more annoying is not sleeping.

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Speaker 2: Okay, this is such a good tip you guys. Try

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Speaker 2: that three clicks on the power button.

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Speaker 3: So I have some friends that love to just wear

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Speaker 3: their blue blockers around. That's another another idea. But just

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Speaker 3: remember if you if you're around, like right now, I'm

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Speaker 3: in a lot of blue light from lights on in

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Speaker 3: my room. If I get too much light stimulation, I

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Speaker 3: try to get into bed. It's really difficult because the

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Speaker 3: timekeeper's lost estrogen left, and so you've got to find

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Speaker 3: a way to tell the timekeeper where you are. Temperature

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Speaker 3: is another one. Like when you go into your bedroom,

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Speaker 3: the whole bedroom should be cold, and so your temperature

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Speaker 3: going down after dark signals the timekeeper to make melatonin.

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Speaker 3: So like I literally keep my bedroom like a refrigerator.

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Speaker 3: So I go from this red light room straight into

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Speaker 3: my bedroom. That's like an ice box, and that just

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Speaker 3: keeps my body. It's like I'm reminding, like we're going

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Speaker 3: to bed. We're going to bed. Body.

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Speaker 1: What are the benefits? Well, what do you.

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Speaker 3: I would say the biggest challenge I had before was

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Speaker 3: falling asleep. And there's two things that happened to women

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Speaker 3: is falling to sleep and staying asleep, And so everything

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Speaker 3: I just told you is really about falling asleep, getting

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Speaker 3: being able to go to sleep, because now you've got

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Speaker 3: enough melotonin to do that. So the first thing I

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Speaker 3: noticed is I fall asleep much easier in fact, when

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Speaker 3: I don't do it. Yesterday was a great example. I

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Speaker 3: was flying until like six or seven at night, so

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Speaker 3: I was in the airport. I didn't I should have

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Speaker 3: put blue blockers on, I didn't, and so I didn't

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Speaker 3: do my normal nightly routine. It took several hours to

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Speaker 3: go to sleep. So I know my nighttime routinees working

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Speaker 3: for me. The the two in the morning one, that's

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Speaker 3: where you've really got to go to your box breathing,

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Speaker 3: if you are trying to fix your child's life, or

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Speaker 3: you're trying to organize your suitcase like I was doing

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Speaker 3: last night at two in the morning. I'm leaving for

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Speaker 3: New York tonight. But if you know, if I have

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Speaker 3: a lot on my mind, sleeping becomes more difficult, and

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Speaker 3: the brain, especially the metapausal brain. It becomes really hard

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Speaker 3: to sleep when you're running so many thoughts. So the

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Speaker 3: box breathing has been great for me, just to do

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Speaker 3: the fore count. Hold it for account, like something to

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Speaker 3: put your mind somewhere else.

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Speaker 1: The counting, it's the yes that gets yeah yeah.

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Speaker 3: The other thing I learned from just studying a lot

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Speaker 3: of doodlers is that a lot of doodlers will say

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Speaker 3: when you doodle and you make the same same like uh,

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Speaker 3: wiggle or circle over and over again, that to just

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Speaker 3: say thank you, thank you, thank you. And so I've

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Speaker 3: started doing that. If I wake up at two, instead

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Speaker 3: of trying to solve problems, I try to count blessings

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Speaker 3: and I just say thank you, thank you, thank you.

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Speaker 3: And it's really interesting. When you tell your nervous system

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Speaker 3: thank you over and over and over again, it comes

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Speaker 3: and you can fall back asleep.

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Speaker 1: You are a wealth of information. Oh my goodness.

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Speaker 2: I just want to ask you. I have to ask

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Speaker 2: you before we end this. You offer some new squatty yes.

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Speaker 2: I need to know why are these important and how

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Speaker 2: do we do that well.

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Speaker 3: One of the things I found in my research is

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Speaker 3: that these grandmothers had to squat and dig to get

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Speaker 3: tubers out. There's so much in the literature. There's actually

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Speaker 3: a tribe right now that hads a tribe that still

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Speaker 3: exhibits the grandmother hypothesis, and so they're not worried about

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Speaker 3: hip replacement surgery. And I started noticing in my own

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Speaker 3: yoga practice as I moved through my metap years that

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Speaker 3: I couldn't squat as well. And a lot of times

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Speaker 3: that's because estrogen stimulated collagen and so we are just

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Speaker 3: our joints get really creaky. So one of the greatest

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Speaker 3: things we can do to keep the lubrication in the

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Speaker 3: joints is to squat and to re start. I mean,

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Speaker 3: think about it. How many of us are squatting other

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Speaker 3: than our yoga class right. Body and hip replacements is

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Speaker 3: a really popular surgery for MENOPAUSEM yeah, there you go,

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Speaker 3: there you go.

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Speaker 2: So what squat but I can still excellence even with

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Speaker 2: my face hips We're gonna.

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Speaker 3: Se yeah, okay, so yeah, you just like I'll do

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Speaker 3: it in between. You could do it in between podcasts,

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Speaker 3: Like you just stand up and then you just sit down.

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Speaker 3: Try to keep your and get your bombs close to

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Speaker 3: the ground without it touching, and try to keep your

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Speaker 3: feet going forward. I sometimes have to make my legs

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Speaker 3: kind of have to stretch it a little bit and

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Speaker 3: go right and left with my knees just trying to

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Speaker 3: lubricate it. Sometimes I have to stretch my quads a

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Speaker 3: little bit. But it's a that's all great.

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Speaker 2: Too, Yeah yeah right. But so ladies, we got to

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Speaker 2: drop it, get hot at least one.

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Speaker 3: Yes, exactly, and keep the lubrication in those joints. And

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Speaker 3: and if you can't squat, work really hard to keep

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Speaker 3: being able to squat, because that's something you're gonna need

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Speaker 3: as you get older. And it's a sign of if

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Speaker 3: those hips are healthy or not.

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Speaker 1: I'm gonna I'm gonna preach this to everybody I know.

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Speaker 1: It's a lot more.

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Speaker 2: Thank you so much, doctor Mindy Peals. The book is

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Speaker 2: called Aging Like a Girl, and it's available now. Thank

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Speaker 2: you for reframing this time in our lives. I am

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Speaker 2: fired excellent.

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Speaker 3: Thank you, Jenny Love, thank you