Fasting Isn't Always the Answer. Here's How to Know When It Is.

Fasting Isn't Always the Answer. Here's How to Know When It Is.

For years we've been told that if fasting is good, then fasting longer must be better. That simply isn't true. Fasting is one of the most powerful healing tools we have, but it's also a stressor. Like exercise, the benefits don't come from the stress itself. They come from how well your body recovers afterward. In this solo episode, Dr. Mindy explains how to tell whether fasting is supporting your metabolism or pushing your nervous system beyond its limits. You'll learn the five green lights that signal your body is adapting well, the five red flags that tell you it's time to pull back, and simple ways to adjust your fasting practice based on your hormones, stress levels, and stage of life. Whether you're new to fasting or you've been doing it for years, this episode will help you stop guessing and start working with your body instead of against it. In this episode you'll learn: * Why fasting is a beneficial stressor, but only in the right dose * The difference between metabolic stress and chronic stress * How your nervous system influences your fasting results * Five signs fasting is working with your body * Five red flags that indicate your fasting routine needs to change * Why sleep, energy, hormones, and muscle are powerful feedback systems * How to adjust your fasting practice based on your cycle and life stage * The importance of recovery, refeeding, and metabolic flexibility * Why fasting should always be personalized Resources Mentioned * Dr. Mindy's Books [https://www.drmindypelz.com/books/] * Reset Academy [https://resetacademy.drmindypelz.com/reset-academy] * Burn Fat Like a Girl: Your Natural GLP-1 Reset [https://resetacademy.drmindypelz.com/fat-burner-reset] * Nervous System Free Resource [https://resetacademy.drmindypelz.com/nervous-system-reset] * LMNT [https://www.drinklmnt.com/pages/mindypelz-gift?rfsn=5286941.eac439&utm_medium=affiliate&utm_source=mindypelz&utm_campaign=agwp&utm_content=&utm_term=] * BEAM Minerals [https://www.beamminerals.com/?oid=4&affid=648] * Standard Process EZ Mag [https://drmindypelz.standardprocess.com/] For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep350 [https://www.drmindypelz.com/ep350/] Connect with Dr. Mindy: * Join Reset Academy [https://resetacademy.drmindypelz.com/reset-academy?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=loc-description&utm_campaign=reset-academy] * Watch the episodes on YouTube [https://www.youtube.com/@DrMindyPelz?sub_confirmation=1] * Follow Dr. Mindy on Instagram [https://www.instagram.com/dr.mindypelz/] * Subscribe to Dr. Mindy’s newsletter [https://www.drmindypelz.com/] Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

The Scale is LYING to You (& Destroying Your Self-Worth) with Dr. Rachel Goldman

What if the biggest obstacle to better health isn't your diet and instead it's the relationship you've built with your body? In this conversation, I sit down with psychologist Dr. Rachel Goldman to unpack why so many women struggle with body image, emotional eating, food noise, and self-worth, especially during midlife. We explore why lasting health isn't built through shame or punishment. It's built through curiosity, compassion, and learning to work with your body instead of constantly fighting against it. We also discuss the psychology behind food noise, body neutrality, GLP-1 medications, menopause, emotional eating, and why your relationship with yourself influences every health decision you make. If you've ever felt like your body has betrayed you, this episode offers a different perspective. In this episode, you'll learn: * Why body image goes far beyond what you see in the mirror * The difference between body positivity and body neutrality * Why food noise develops and how to begin quieting it naturally * How emotional eating becomes a learned coping strategy * Why your self-worth should never depend on the number on the scale * How menopause changes the emotional relationship women have with their bodies * Why slowing down at meals changes more than digestion Resources Mentioned * When Life Happens [https://whenlifehappensbook.com] * The Body Keeps the Score [https://www.besselvanderkolk.com/resources/the-body-keeps-the-score] * Cognitive Behavioral Therapy (CBT) [https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral] * The Reset Academy [https://resetacademy.drmindypelz.com/reset-academy] * Nervous System Reset Guide [https://resetacademy.drmindypelz.com/nervous-system-reset] More on Dr. Rachel Goldman Dr. Rachel Goldman is a licensed psychologist, clinical assistant professor, media health expert, and nationally recognized speaker specializing in health behavior change, obesity, eating behaviors, stress management, and cognitive behavioral therapy. She is the author of When Life Happens, a practical guide for navigating life's challenges with evidence-based psychological tools. * Website: https://drrachelnyc.com [https://drrachelnyc.com]  * Instagram: @drrachelnyc [https://www.instagram.com/drrachelnyc/] * When Life Happens by Dr. Rachel Goldman [https://whenlifehappensbook.com] * For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep349/  [https://www.drmindypelz.com/ep349/] Connect with Dr. Mindy: * Join Reset Academy [https://resetacademy.drmindypelz.com/reset-academy?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=loc-description&utm_campaign=reset-academy] * Watch the episodes on YouTube [https://www.youtube.com/@DrMindyPelz?sub_confirmation=1] * Follow Dr. Mindy on Instagram [https://www.instagram.com/dr.mindypelz/] * Subscribe to Dr. Mindy’s newsletter for tools and research on fasting, hormones, and metabolic health [https://www.drmindypelz.com/] Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

If I Had to Start My Health Journey Over, I'd Take These 5 Supplements

Americans spent more than $69 billion on supplements last year, yet nutrient deficiencies are still widespread. Somewhere along the way, wellness became a cabinet full of pills, powders, and promises. But what if better health isn't about taking more? In this episode, I share the five supplements I would prioritize if I had to start over today. These aren't trendy products or quick fixes. They're foundational nutrients that support metabolism, hormones, muscle, brain health, and healthy aging, especially for women in midlife. You'll also learn why supplements should never replace a healthy lifestyle, how soil depletion and processed foods have changed the nutrient quality of our food, and simple ways to get more of these nutrients through whole foods first. If your supplement routine feels overwhelming, this episode will help you simplify it. Resources Mentioned * Age Like a Girl [https://bit.ly/alagbook] * Nervous System Reset Guide [https://resetacademy.drmindypelz.com/nervous-system-reset] * Standard Process Cod Liver Oil [https://drmindypelz.standardprocess.com/products/cod-liver-oil] * BEAM Minerals [https://www.beamminerals.com/?oid=4&affid=648] * LMNT [https://www.drinklmnt.com/pages/mindypelz-gift?rfsn=5286941.eac439&utm_medium=affiliate&utm_source=mindypelz&utm_campaign=agwp&utm_content=&utm_term=] * Redmonds Real Salt [https://glnk.io/oq72y/drmindypelz] * Qualia Creatine [https://www.qualialife.com/shop?rfsn=5237174.cd3714] * Qualia Magnesium [https://www.qualialife.com/shop?rfsn=5237174.cd3714] For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep348 [https://www.drmindypelz.com/ep348] Connect with Dr. Mindy: * Join Reset Academy [https://resetacademy.drmindypelz.com/reset-academy?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=loc-description&utm_campaign=reset-academy] * Watch the episodes on YouTube [https://www.youtube.com/@DrMindyPelz?sub_confirmation=1] * Follow Dr. Mindy on Instagram [https://www.instagram.com/dr.mindypelz/] * Subscribe to Dr. Mindy’s newsletter [https://www.drmindypelz.com/] Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Why Trauma Lives in Your Body, Even After Years of Therapy

For years we've been told that healing trauma means talking about it. But what if talking isn't enough? In this powerful conversation, I sit down with Harvard-trained psychiatrist and world-renowned trauma expert Dr. Frank Anderson to explore why trauma isn't simply stored in your memories. It's stored in your body. We discuss why so many women find old wounds resurfacing during perimenopause and menopause, why food often becomes a coping mechanism for unresolved trauma, and why traditional talk therapy doesn't always create lasting healing. Dr. Anderson shares the science behind trauma, nervous system regulation, EMDR, Internal Family Systems, psychedelics, and the small daily experiences that help your brain and body finally feel safe again. If you've ever wondered why you keep reacting the same way despite years of personal growth, this conversation will help you understand what your body has been trying to tell you all along. In this episode you'll learn: • Why talking about trauma doesn't always heal it • How trauma becomes stored inside the body • The surprising reason menopause often brings unresolved trauma to the surface • Why emotional eating is often a protective response • How fasting reveals hidden emotional patterns around food • Why triggers are valuable clues instead of something to fear • The role of EMDR, Internal Family Systems, somatic therapies, and psychedelics in trauma recovery • Simple daily practices that begin creating lasting healing Resources Mentioned * The Body Keeps the Score by Bessel van der Kolk [https://www.besselvanderkolk.com/resources/the-body-keeps-the-score] * Transcending Trauma by Dr. Frank Anderson [https://www.frankandersonmd.com/books] * To Be Loved by Dr. Frank Anderson [https://www.frankandersonmd.com/books] * Internal Family Systems (IFS) [https://www.frankandersonmd.com/books] More on Dr. Frank Anderson Dr. Frank Anderson is a Harvard-trained psychiatrist, internationally recognized trauma expert, and author of Transcending Trauma and To Be Loved. He trained alongside trauma pioneer Dr. Bessel van der Kolk, serves on the board of the Trauma Research Foundation, and has spent decades helping people heal through an integrative approach that combines neuroscience, Internal Family Systems, attachment theory, and body-based therapies. * Website: frankandersonmd.com [https://www.frankandersonmd.com/] * Instagram: @frank_andersonmd [https://www.instagram.com/frank_andersonmd/] * Dr. Frank Anderson's Books [https://www.frankandersonmd.com/books] For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep33 [https://www.drmindypelz.com/ep338]X Connect with Dr. Mindy: * Join Reset Academy [https://resetacademy.drmindypelz.com/reset-academy?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=loc-description&utm_campaign=reset-academy] * Watch the episodes on YouTube [https://www.youtube.com/@DrMindyPelz?sub_confirmation=1] * Follow Dr. Mindy on Instagram [https://www.instagram.com/dr.mindypelz/] * Subscribe to Dr. Mindy’s newsletter [https://www.drmindypelz.com/] Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

The Metabolism Reset: How to Go From Sugar Burner to Fat Burner in 14 Days

Right now, millions of women are stuck in a cycle of constant hunger, food noise, energy crashes, stubborn weight gain, and frustration. Most have been told they need more willpower, but the truth is often much simpler. Your metabolism may be stuck in sugar-burning mode. In this episode, I break down one of the most important concepts I’ve taught over the last decade: the metabolic switch. You'll learn the difference between your body's sugar-burning and fat-burning systems, why blood sugar crashes drive cravings, and the five simple steps I use to help women become more metabolically flexible. If you've struggled with fasting, weight loss, or constant cravings, this conversation will help you understand why and show you where to start. In this episode, you'll learn: • The difference between sugar-burning and fat-burning metabolism • Why blood sugar crashes create cravings and food noise • How meal order affects your metabolic health • The role of protein, fiber, and healthy fats in blood sugar regulation • Why walking after meals is one of the most powerful metabolic tools • How to gently extend fasting windows without stressing your body • The symptoms that show your metabolic switch is improving Resources Mentioned: • Fast Like a Girl: drmindypelz.com/books [https://www.drmindypelz.com/books] • Eat Like a Girl: drmindypelz.com/books [https://www.drmindypelz.com/books] • Burn Fat Like a Girl Reset: https://bit.ly/4kKkqJR [https://bit.ly/4kKkqJR] • Nervous System Reset Guide: https://bit.ly/4exCeGV [https://bit.ly/4exCeGV] For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep346 [https://www.drmindypelz.com/ep346] Connect with Dr. Mindy: * Join Reset Academy [https://resetacademy.drmindypelz.com/reset-academy?utm_source=libsyn&utm_medium=podcast&utm_term=&utm_content=loc-description&utm_campaign=reset-academy] * Watch the episodes on YouTube [https://www.youtube.com/@DrMindyPelz?sub_confirmation=1] * Follow Dr. Mindy on Instagram [https://www.instagram.com/dr.mindypelz/] * Subscribe to Dr. Mindy’s newsletter [https://www.drmindypelz.com/] Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.