January 6, 2026 • 16 mins
Kick-off the new year with simple tools for memory, energy, sleep and strength. Jennie reconnects with Dr. Mindy Pelz to reframe menopause as a powerful upgrade, not a decline. They explore how the brain rewires for leadership, independence and clarity and how to take advantage of your body's new strengths.
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Episode Transcript
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Speaker 1 (00:01):
You're listening to I Choose Me with Jenny Girl. Welcome
back to I Choose Me. Everyone.
Speaker 2 (00:10):
Doctor Mindy Pel's has written Aging Like a Girl, reminding
us that menopause isn't the end of anything, it's the
beginning of everything. Let's jump back into our conversation. I
want to just ask you a few bonus questions, if
that's okay with you? Okay, so quickly remind us why
your book is called Aging like a Girl.
Speaker 3 (00:31):
Well, because the core principle is you're going to go
back as you age and grab those parts of you,
those childlike parts of you that lit you up, that
society told you that we're not okay. You're going to
grab those parts back and integrate them into your badass
postmenopausal self.
Speaker 2 (00:51):
Mm hmmmm hmmm.
Speaker 1 (00:53):
I would love to be able to build a toolbox.
Speaker 2 (00:55):
Of knowledge and resources for those going through or beginning
to go through menopause. So I'm just going to fire
them away at you. What is menopause preparing us.
Speaker 3 (01:05):
For leadership and independent thinking and standing up for ourselves?
Speaker 1 (01:11):
Love that? Oh? I love that so much. What is
happening to my brain?
Speaker 3 (01:16):
It's remodeling itself, It's getting rid of those neurons that
kept you addicted to everybody else, everybody's thought of you
and what their opinion of you. It's getting rid of
those and bringing you neurons that you get to train.
Speaker 1 (01:29):
Now mm hmmm hm. Oh my goodness.
Speaker 2 (01:35):
Several of your book chapter titles are amazing questions with
really well researched, thoughtful answers and people. You need to
read the whole book. But for those walking around the block,
what would you say? Is your number one takeaway from
your book.
Speaker 3 (01:51):
That menopause is working for you, not against you. You're
heading towards an amazing brain and an amazing life if
you embrace the moment, don't fight it. It's happening for you.
It is absolutely That's the biggest thing I wanted to
get across. Just read the part one and you will
see the way in which I weave the information together.
(02:13):
There is hard scientific evidence that a female brain is
turning into an independent leadership brain, one that makes everything
in her life work for her, not for everybody else
that's around her.
Speaker 2 (02:30):
Yes, reclaiming memory in menopause has to be one of
the things that my friends and I talk about the most.
So how can you help with that, because.
Speaker 3 (02:41):
I so start telling stories is the first thing. Go
back and talk when you get together with your girlfriends,
talk about the past, start telling stories to each other. Start.
You got to exercise the brain to get it to
go back into those memory banks. So that's the first thing.
The other thing, and we didn't really talk much about this,
but I have a whole chapter about what to feed
(03:03):
your brain, and I really love the research I found
showed that we're our brains are more sensitive to keytnes.
So if you tack on a thirteen fourteen hour fast
every day, intermittent fast, which is not that hard to do,
you're allowing your body to make key tones, and key
tones really power up the brain. I could take a
(03:23):
woman who has got complete brain fog and memory loss,
I could teach her how to fast, and within a
week her brain would be back on track.
Speaker 1 (03:34):
Can you teach me how to fast real quick? Because fasting.
When you say fasting, I get.
Speaker 3 (03:38):
Yeah, yeah, yeah, okay, So fastings really easy. You're just
going to look at your day and realize you have
an eating window and you have a fasting window. And
a fasting window usually starts it should start the night before.
So if I stop eating dinner at seven o'clock, then
I got seven to midnight is five hours. And then
(03:58):
if I go all the way till you know, eight
or nine in the morning without putting anything in my mouth,
I've now gone thirteen hours without food, and in that
time period your body has made some keytones. It's it's
really not that hard, and for a lot of people
it's going to create. Mean that you don't eat the
(04:18):
midnight snack, you don't have the glass of wine at
nine or ten o'clock at night, because those things will
spike your glucose and push your breakfast back. You can
have your cup of coffee, don't put sugar in it,
don't put oat, milk or anything that'll spike the blood
sugar and push it back a couple hours, and pretty
soon you'll see thirteen, fourteen, fifteen hours of fasting is effortless.
Speaker 1 (04:41):
And what does a rise in keytones do?
Speaker 3 (04:43):
So when you are not, when glucose goes down, the
body metabolically switches over into another energy source, and that
energy source is called the fat burning energy. So it
will literally burn fat in order to make a key
because it knows glucose it hasn't gone up. You haven't eaten,
so it registers that. You just need to have enough
(05:06):
time in order for that registering to happen to kick in.
So most people only go eight to nine hours without food,
so they've never experienced this. But if you could actually
be intentional and train your body to go thirteen to fifteen,
you'll metabolically switch and your body will literally burn fat.
So many women are worried about the menopause will belly weight,
(05:28):
It'll burn that in order to make a key tone,
and a key tone supercharges the brain. It's like we're
a hybrid car. It's like an electrical version, a much
more efficient source of energy for the brain. And as
the brain goes through menopause, with the loss of estrogen,
it becomes less able to use glucose. So part of
(05:50):
the memory loss is because your brain that you eat
something and your brain's like, whoa, there's a lot of
glucose in the system. We don't know what to do
with that, so it actually inflames the brain. So we
want to start to get off the ultra process foods.
Make sure you're eating good, natural, healthy foods and tack
on these thirteen to fifteen hours of fasting and now
(06:12):
you're giving your brain the fuel source at once.
Speaker 2 (06:15):
Oh so fascinating. Do you recommend fast like that as
a way of life?
Speaker 3 (06:19):
Set Yeah, for the post metopausal woman who doesn't have
a cycle. If you have a cycle and your perimenopause,
that's fast like a girl was at the manual for that.
In this book, I talk a lot about how postmenopausal
women should fast, but I think the key tone is
the brain hero. It really for the menopausal woman because
(06:39):
we literally can't access use glucose as well, And it
makes sense if you tap it into the grandmother hypothesis.
I calculated that they probably had to go about seventeen
hours without food every single day because they went to
sleep probably like seven or eight o'clock at night. They
woke up and they went on a seven hour track.
(06:59):
Did have food. They would go find food, and then
they got tubers was what they found. It's not like
you can pick up a sweet potato and start naying
on it, so they had to go home, peel it,
cook it. So that whole process was about seventeen hours.
So if you go back to our primal design, our
primal design is one to be as our brain does
(07:20):
better as we go longer without food when we're in
our post menopausal years.
Speaker 2 (07:25):
Yes, okay, sleep without it, we can't do all that,
yeah that our body needs to do.
Speaker 3 (07:30):
Yeah. So the other thing that most people don't realize
is that estrogen stimulated the timekeeper in our brain and
told our brain when to make melotonin and when not to.
So when estrogen goes away, then we have to tell
the timekeeper what day, what time of day it is.
And there's one incredibly easy way to do that, and
it's light. So in the morning, see the red light.
(07:53):
If you're not getting up with the sunrise, get a
red light, get it on your eyes. So your brain goes, oh,
remember the receptors in your eyes, the light receptors in
your eyes. Your brain goes, oh wait, red light. Turn
melotonin off. And midday you go out and get your
serotonin dose with your eyes. Your your eyes are not
only making serotonin, they're looking at the full spectrum light
(08:16):
and they're like, okay, we're in the middle of the day,
so no melatonin yet. At night, go watch the sunset
or put the red light back on, and that tells
your brain, oh, it's the end of the day. We
need to start to make melatonin. So we without estrogen
was like she was doing everything for us, and when
she goes away, we got to start to take some
(08:39):
of this into our own hands. And light is the
easiest way to get your rhythm back.
Speaker 1 (08:45):
Okay, you said, like twenty minutes in the middle of
the way.
Speaker 3 (08:48):
And then be really mindful at night, like you know,
you don't go outside and watch the sunset and then
come inside and pop on your computer and get more
blue light. You got it, you got like. So in
my house, I have a room that I've swapped out
all the bulbs for red light bulbs. You can get
them on Amazon. They're super cheap. So I go into
(09:08):
a room and I read. I read in a physical
book or right, so nowurs sometimes i'll doodle, which is
also calming. But when we read and we're going our
eyes are going left, right, left, right, that is actually
telling our brain that we're moving away from a threat,
and it calms our brain. Doodling does the same thing.
(09:30):
It puts us into an alpha brain wave state, and
once we go from alpha to theta, we can go
into a delta sleep a lot easier. So it takes
you out of a high beta brain wave that you're
in during the day. So I have a room. Literally,
this is what I do. I go in. I go
in when I'm ready to wind down. Everything in there
(09:51):
is read I listen to chanting music because chanting, that
repetition stimulates your parasympathetic nervous system. And I either read
a book or I doodle until I start to feel sleepy.
And this room is right next to my bedroom. So
once I feel sleepy, I'm like, don't talk to me.
I'm ready to go and into bed. I go.
Speaker 2 (10:19):
Okay, so you say that no blue light after sunset.
Speaker 3 (10:23):
Yeah, so you can wear blue blockers if you need
to go and if you need to go on your computer. Okay,
there's a cool thing on the computer called IRIS and
it'll actually there's a couple of them now, but it
will change the color coming off. It'll block it for you.
Oh okay, that's just a setting. I think Irish is.
IRIS is like what do we call them? A little
(10:44):
widget or something? Yeah that I don't know. I barely
do either. So it's like you add it, but just
type it, look up IRIS screen blocker and I'll tell you.
I don't know if you know, if you have an iPhone,
if you click three times on the power button, it'll
turn it completely red.
Speaker 1 (11:03):
Yeah, and you use your Yeah, it's.
Speaker 3 (11:06):
Annoying at first, but what's more annoying is not sleeping.
Speaker 2 (11:10):
Okay, this is such a good tip you guys. Try
that three clicks on the power button.
Speaker 3 (11:16):
So I have some friends that love to just wear
their blue blockers around. That's another another idea. But just
remember if you if you're around, like right now, I'm
in a lot of blue light from lights on in
my room. If I get too much light stimulation, I
try to get into bed. It's really difficult because the
(11:37):
timekeeper's lost estrogen left, and so you've got to find
a way to tell the timekeeper where you are. Temperature
is another one. Like when you go into your bedroom,
the whole bedroom should be cold, and so your temperature
going down after dark signals the timekeeper to make melatonin.
(11:58):
So like I literally keep my bedroom like a refrigerator.
So I go from this red light room straight into
my bedroom. That's like an ice box, and that just
keeps my body. It's like I'm reminding, like we're going
to bed. We're going to bed. Body.
Speaker 1 (12:15):
What are the benefits? Well, what do you.
Speaker 3 (12:16):
I would say the biggest challenge I had before was
falling asleep. And there's two things that happened to women
is falling to sleep and staying asleep, And so everything
I just told you is really about falling asleep, getting
being able to go to sleep, because now you've got
enough melotonin to do that. So the first thing I
noticed is I fall asleep much easier in fact, when
(12:39):
I don't do it. Yesterday was a great example. I
was flying until like six or seven at night, so
I was in the airport. I didn't I should have
put blue blockers on, I didn't, and so I didn't
do my normal nightly routine. It took several hours to
go to sleep. So I know my nighttime routinees working
for me. The the two in the morning one, that's
(13:02):
where you've really got to go to your box breathing,
if you are trying to fix your child's life, or
you're trying to organize your suitcase like I was doing
last night at two in the morning. I'm leaving for
New York tonight. But if you know, if I have
a lot on my mind, sleeping becomes more difficult, and
(13:23):
the brain, especially the metapausal brain. It becomes really hard
to sleep when you're running so many thoughts. So the
box breathing has been great for me, just to do
the fore count. Hold it for account, like something to
put your mind somewhere else.
Speaker 1 (13:41):
The counting, it's the yes that gets yeah yeah.
Speaker 3 (13:45):
The other thing I learned from just studying a lot
of doodlers is that a lot of doodlers will say
when you doodle and you make the same same like uh,
wiggle or circle over and over again, that to just
say thank you, thank you, thank you. And so I've
started doing that. If I wake up at two, instead
of trying to solve problems, I try to count blessings
(14:08):
and I just say thank you, thank you, thank you.
And it's really interesting. When you tell your nervous system
thank you over and over and over again, it comes
and you can fall back asleep.
Speaker 1 (14:21):
You are a wealth of information. Oh my goodness.
Speaker 2 (14:24):
I just want to ask you. I have to ask
you before we end this. You offer some new squatty yes.
I need to know why are these important and how
do we do that well.
Speaker 3 (14:37):
One of the things I found in my research is
that these grandmothers had to squat and dig to get
tubers out. There's so much in the literature. There's actually
a tribe right now that hads a tribe that still
exhibits the grandmother hypothesis, and so they're not worried about
hip replacement surgery. And I started noticing in my own
(14:57):
yoga practice as I moved through my metap years that
I couldn't squat as well. And a lot of times
that's because estrogen stimulated collagen and so we are just
our joints get really creaky. So one of the greatest
things we can do to keep the lubrication in the
joints is to squat and to re start. I mean,
think about it. How many of us are squatting other
(15:19):
than our yoga class right. Body and hip replacements is
a really popular surgery for MENOPAUSEM yeah, there you go,
there you go.
Speaker 2 (15:30):
So what squat but I can still excellence even with
my face hips We're gonna.
Speaker 3 (15:35):
Se yeah, okay, so yeah, you just like I'll do
it in between. You could do it in between podcasts,
Like you just stand up and then you just sit down.
Try to keep your and get your bombs close to
the ground without it touching, and try to keep your
feet going forward. I sometimes have to make my legs
kind of have to stretch it a little bit and
(15:55):
go right and left with my knees just trying to
lubricate it. Sometimes I have to stretch my quads a
little bit. But it's a that's all great.
Speaker 2 (16:05):
Too, Yeah yeah right. But so ladies, we got to
drop it, get hot at least one.
Speaker 3 (16:13):
Yes, exactly, and keep the lubrication in those joints. And
and if you can't squat, work really hard to keep
being able to squat, because that's something you're gonna need
as you get older. And it's a sign of if
those hips are healthy or not.
Speaker 1 (16:31):
I'm gonna I'm gonna preach this to everybody I know.
It's a lot more.
Speaker 2 (16:35):
Thank you so much, doctor Mindy Peals. The book is
called Aging Like a Girl, and it's available now. Thank
you for reframing this time in our lives. I am
fired excellent.
Speaker 3 (16:46):
Thank you, Jenny Love, thank you
You're listening to I Choose Me with Jenny Girl. Welcome
back to I Choose Me. Everyone.
Speaker 2 (00:10):
Doctor Mindy Pel's has written Aging Like a Girl, reminding
us that menopause isn't the end of anything, it's the
beginning of everything. Let's jump back into our conversation. I
want to just ask you a few bonus questions, if
that's okay with you? Okay, so quickly remind us why
your book is called Aging like a Girl.
Speaker 3 (00:31):
Well, because the core principle is you're going to go
back as you age and grab those parts of you,
those childlike parts of you that lit you up, that
society told you that we're not okay. You're going to
grab those parts back and integrate them into your badass
postmenopausal self.
Speaker 2 (00:51):
Mm hmmmm hmmm.
Speaker 1 (00:53):
I would love to be able to build a toolbox.
Speaker 2 (00:55):
Of knowledge and resources for those going through or beginning
to go through menopause. So I'm just going to fire
them away at you. What is menopause preparing us.
Speaker 3 (01:05):
For leadership and independent thinking and standing up for ourselves?
Speaker 1 (01:11):
Love that? Oh? I love that so much. What is
happening to my brain?
Speaker 3 (01:16):
It's remodeling itself, It's getting rid of those neurons that
kept you addicted to everybody else, everybody's thought of you
and what their opinion of you. It's getting rid of
those and bringing you neurons that you get to train.
Speaker 1 (01:29):
Now mm hmmm hm. Oh my goodness.
Speaker 2 (01:35):
Several of your book chapter titles are amazing questions with
really well researched, thoughtful answers and people. You need to
read the whole book. But for those walking around the block,
what would you say? Is your number one takeaway from
your book.
Speaker 3 (01:51):
That menopause is working for you, not against you. You're
heading towards an amazing brain and an amazing life if
you embrace the moment, don't fight it. It's happening for you.
It is absolutely That's the biggest thing I wanted to
get across. Just read the part one and you will
see the way in which I weave the information together.
(02:13):
There is hard scientific evidence that a female brain is
turning into an independent leadership brain, one that makes everything
in her life work for her, not for everybody else
that's around her.
Speaker 2 (02:30):
Yes, reclaiming memory in menopause has to be one of
the things that my friends and I talk about the most.
So how can you help with that, because.
Speaker 3 (02:41):
I so start telling stories is the first thing. Go
back and talk when you get together with your girlfriends,
talk about the past, start telling stories to each other. Start.
You got to exercise the brain to get it to
go back into those memory banks. So that's the first thing.
The other thing, and we didn't really talk much about this,
but I have a whole chapter about what to feed
(03:03):
your brain, and I really love the research I found
showed that we're our brains are more sensitive to keytnes.
So if you tack on a thirteen fourteen hour fast
every day, intermittent fast, which is not that hard to do,
you're allowing your body to make key tones, and key
tones really power up the brain. I could take a
(03:23):
woman who has got complete brain fog and memory loss,
I could teach her how to fast, and within a
week her brain would be back on track.
Speaker 1 (03:34):
Can you teach me how to fast real quick? Because fasting.
When you say fasting, I get.
Speaker 3 (03:38):
Yeah, yeah, yeah, okay, So fastings really easy. You're just
going to look at your day and realize you have
an eating window and you have a fasting window. And
a fasting window usually starts it should start the night before.
So if I stop eating dinner at seven o'clock, then
I got seven to midnight is five hours. And then
(03:58):
if I go all the way till you know, eight
or nine in the morning without putting anything in my mouth,
I've now gone thirteen hours without food, and in that
time period your body has made some keytones. It's it's
really not that hard, and for a lot of people
it's going to create. Mean that you don't eat the
(04:18):
midnight snack, you don't have the glass of wine at
nine or ten o'clock at night, because those things will
spike your glucose and push your breakfast back. You can
have your cup of coffee, don't put sugar in it,
don't put oat, milk or anything that'll spike the blood
sugar and push it back a couple hours, and pretty
soon you'll see thirteen, fourteen, fifteen hours of fasting is effortless.
Speaker 1 (04:41):
And what does a rise in keytones do?
Speaker 3 (04:43):
So when you are not, when glucose goes down, the
body metabolically switches over into another energy source, and that
energy source is called the fat burning energy. So it
will literally burn fat in order to make a key
because it knows glucose it hasn't gone up. You haven't eaten,
so it registers that. You just need to have enough
(05:06):
time in order for that registering to happen to kick in.
So most people only go eight to nine hours without food,
so they've never experienced this. But if you could actually
be intentional and train your body to go thirteen to fifteen,
you'll metabolically switch and your body will literally burn fat.
So many women are worried about the menopause will belly weight,
(05:28):
It'll burn that in order to make a key tone,
and a key tone supercharges the brain. It's like we're
a hybrid car. It's like an electrical version, a much
more efficient source of energy for the brain. And as
the brain goes through menopause, with the loss of estrogen,
it becomes less able to use glucose. So part of
(05:50):
the memory loss is because your brain that you eat
something and your brain's like, whoa, there's a lot of
glucose in the system. We don't know what to do
with that, so it actually inflames the brain. So we
want to start to get off the ultra process foods.
Make sure you're eating good, natural, healthy foods and tack
on these thirteen to fifteen hours of fasting and now
(06:12):
you're giving your brain the fuel source at once.
Speaker 2 (06:15):
Oh so fascinating. Do you recommend fast like that as
a way of life?
Speaker 3 (06:19):
Set Yeah, for the post metopausal woman who doesn't have
a cycle. If you have a cycle and your perimenopause,
that's fast like a girl was at the manual for that.
In this book, I talk a lot about how postmenopausal
women should fast, but I think the key tone is
the brain hero. It really for the menopausal woman because
(06:39):
we literally can't access use glucose as well, And it
makes sense if you tap it into the grandmother hypothesis.
I calculated that they probably had to go about seventeen
hours without food every single day because they went to
sleep probably like seven or eight o'clock at night. They
woke up and they went on a seven hour track.
(06:59):
Did have food. They would go find food, and then
they got tubers was what they found. It's not like
you can pick up a sweet potato and start naying
on it, so they had to go home, peel it,
cook it. So that whole process was about seventeen hours.
So if you go back to our primal design, our
primal design is one to be as our brain does
(07:20):
better as we go longer without food when we're in
our post menopausal years.
Speaker 2 (07:25):
Yes, okay, sleep without it, we can't do all that,
yeah that our body needs to do.
Speaker 3 (07:30):
Yeah. So the other thing that most people don't realize
is that estrogen stimulated the timekeeper in our brain and
told our brain when to make melotonin and when not to.
So when estrogen goes away, then we have to tell
the timekeeper what day, what time of day it is.
And there's one incredibly easy way to do that, and
it's light. So in the morning, see the red light.
(07:53):
If you're not getting up with the sunrise, get a
red light, get it on your eyes. So your brain goes, oh,
remember the receptors in your eyes, the light receptors in
your eyes. Your brain goes, oh wait, red light. Turn
melotonin off. And midday you go out and get your
serotonin dose with your eyes. Your your eyes are not
only making serotonin, they're looking at the full spectrum light
(08:16):
and they're like, okay, we're in the middle of the day,
so no melatonin yet. At night, go watch the sunset
or put the red light back on, and that tells
your brain, oh, it's the end of the day. We
need to start to make melatonin. So we without estrogen
was like she was doing everything for us, and when
she goes away, we got to start to take some
(08:39):
of this into our own hands. And light is the
easiest way to get your rhythm back.
Speaker 1 (08:45):
Okay, you said, like twenty minutes in the middle of
the way.
Speaker 3 (08:48):
And then be really mindful at night, like you know,
you don't go outside and watch the sunset and then
come inside and pop on your computer and get more
blue light. You got it, you got like. So in
my house, I have a room that I've swapped out
all the bulbs for red light bulbs. You can get
them on Amazon. They're super cheap. So I go into
(09:08):
a room and I read. I read in a physical
book or right, so nowurs sometimes i'll doodle, which is
also calming. But when we read and we're going our
eyes are going left, right, left, right, that is actually
telling our brain that we're moving away from a threat,
and it calms our brain. Doodling does the same thing.
(09:30):
It puts us into an alpha brain wave state, and
once we go from alpha to theta, we can go
into a delta sleep a lot easier. So it takes
you out of a high beta brain wave that you're
in during the day. So I have a room. Literally,
this is what I do. I go in. I go
in when I'm ready to wind down. Everything in there
(09:51):
is read I listen to chanting music because chanting, that
repetition stimulates your parasympathetic nervous system. And I either read
a book or I doodle until I start to feel sleepy.
And this room is right next to my bedroom. So
once I feel sleepy, I'm like, don't talk to me.
I'm ready to go and into bed. I go.
Speaker 2 (10:19):
Okay, so you say that no blue light after sunset.
Speaker 3 (10:23):
Yeah, so you can wear blue blockers if you need
to go and if you need to go on your computer. Okay,
there's a cool thing on the computer called IRIS and
it'll actually there's a couple of them now, but it
will change the color coming off. It'll block it for you.
Oh okay, that's just a setting. I think Irish is.
IRIS is like what do we call them? A little
(10:44):
widget or something? Yeah that I don't know. I barely
do either. So it's like you add it, but just
type it, look up IRIS screen blocker and I'll tell you.
I don't know if you know, if you have an iPhone,
if you click three times on the power button, it'll
turn it completely red.
Speaker 1 (11:03):
Yeah, and you use your Yeah, it's.
Speaker 3 (11:06):
Annoying at first, but what's more annoying is not sleeping.
Speaker 2 (11:10):
Okay, this is such a good tip you guys. Try
that three clicks on the power button.
Speaker 3 (11:16):
So I have some friends that love to just wear
their blue blockers around. That's another another idea. But just
remember if you if you're around, like right now, I'm
in a lot of blue light from lights on in
my room. If I get too much light stimulation, I
try to get into bed. It's really difficult because the
(11:37):
timekeeper's lost estrogen left, and so you've got to find
a way to tell the timekeeper where you are. Temperature
is another one. Like when you go into your bedroom,
the whole bedroom should be cold, and so your temperature
going down after dark signals the timekeeper to make melatonin.
(11:58):
So like I literally keep my bedroom like a refrigerator.
So I go from this red light room straight into
my bedroom. That's like an ice box, and that just
keeps my body. It's like I'm reminding, like we're going
to bed. We're going to bed. Body.
Speaker 1 (12:15):
What are the benefits? Well, what do you.
Speaker 3 (12:16):
I would say the biggest challenge I had before was
falling asleep. And there's two things that happened to women
is falling to sleep and staying asleep, And so everything
I just told you is really about falling asleep, getting
being able to go to sleep, because now you've got
enough melotonin to do that. So the first thing I
noticed is I fall asleep much easier in fact, when
(12:39):
I don't do it. Yesterday was a great example. I
was flying until like six or seven at night, so
I was in the airport. I didn't I should have
put blue blockers on, I didn't, and so I didn't
do my normal nightly routine. It took several hours to
go to sleep. So I know my nighttime routinees working
for me. The the two in the morning one, that's
(13:02):
where you've really got to go to your box breathing,
if you are trying to fix your child's life, or
you're trying to organize your suitcase like I was doing
last night at two in the morning. I'm leaving for
New York tonight. But if you know, if I have
a lot on my mind, sleeping becomes more difficult, and
(13:23):
the brain, especially the metapausal brain. It becomes really hard
to sleep when you're running so many thoughts. So the
box breathing has been great for me, just to do
the fore count. Hold it for account, like something to
put your mind somewhere else.
Speaker 1 (13:41):
The counting, it's the yes that gets yeah yeah.
Speaker 3 (13:45):
The other thing I learned from just studying a lot
of doodlers is that a lot of doodlers will say
when you doodle and you make the same same like uh,
wiggle or circle over and over again, that to just
say thank you, thank you, thank you. And so I've
started doing that. If I wake up at two, instead
of trying to solve problems, I try to count blessings
(14:08):
and I just say thank you, thank you, thank you.
And it's really interesting. When you tell your nervous system
thank you over and over and over again, it comes
and you can fall back asleep.
Speaker 1 (14:21):
You are a wealth of information. Oh my goodness.
Speaker 2 (14:24):
I just want to ask you. I have to ask
you before we end this. You offer some new squatty yes.
I need to know why are these important and how
do we do that well.
Speaker 3 (14:37):
One of the things I found in my research is
that these grandmothers had to squat and dig to get
tubers out. There's so much in the literature. There's actually
a tribe right now that hads a tribe that still
exhibits the grandmother hypothesis, and so they're not worried about
hip replacement surgery. And I started noticing in my own
(14:57):
yoga practice as I moved through my metap years that
I couldn't squat as well. And a lot of times
that's because estrogen stimulated collagen and so we are just
our joints get really creaky. So one of the greatest
things we can do to keep the lubrication in the
joints is to squat and to re start. I mean,
think about it. How many of us are squatting other
(15:19):
than our yoga class right. Body and hip replacements is
a really popular surgery for MENOPAUSEM yeah, there you go,
there you go.
Speaker 2 (15:30):
So what squat but I can still excellence even with
my face hips We're gonna.
Speaker 3 (15:35):
Se yeah, okay, so yeah, you just like I'll do
it in between. You could do it in between podcasts,
Like you just stand up and then you just sit down.
Try to keep your and get your bombs close to
the ground without it touching, and try to keep your
feet going forward. I sometimes have to make my legs
kind of have to stretch it a little bit and
(15:55):
go right and left with my knees just trying to
lubricate it. Sometimes I have to stretch my quads a
little bit. But it's a that's all great.
Speaker 2 (16:05):
Too, Yeah yeah right. But so ladies, we got to
drop it, get hot at least one.
Speaker 3 (16:13):
Yes, exactly, and keep the lubrication in those joints. And
and if you can't squat, work really hard to keep
being able to squat, because that's something you're gonna need
as you get older. And it's a sign of if
those hips are healthy or not.
Speaker 1 (16:31):
I'm gonna I'm gonna preach this to everybody I know.
It's a lot more.
Speaker 2 (16:35):
Thank you so much, doctor Mindy Peals. The book is
called Aging Like a Girl, and it's available now. Thank
you for reframing this time in our lives. I am
fired excellent.
Speaker 3 (16:46):
Thank you, Jenny Love, thank you
Hosts And Creators
Tori Spelling
Jennie Garth
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