Dr. Mindy Pelz: Why Women Should Train Differently Than Men

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
I fear that we got so obsessed with longevity that
we lost the key principles that our body knows to
do to slow the aging process down.

Speaker 2 (00:09):
Doctor Mindy Pell's fasting and hormone expert.

Speaker 1 (00:12):
Best selling author of Age Like a Girl.

Speaker 2 (00:14):
She shares a practical fasting plus hormone framework to help
women lose weight and train with their cycle instead of
fighting it.

Speaker 3 (00:20):
How does training like a girl biologically differ from training.

Speaker 1 (00:24):
Like a boy? Boys hormonal system work within twenty four hours.
They have one hormone to think about. That's testosterone. Okay, women,
we have three sex hormones to think about, estrogen, progesterone,
and testosterone.

Speaker 2 (00:37):
But strength training isn't always great for women?

Speaker 3 (00:39):
Right? No, No, In fact they aren't telling you is
let's define fasting.

Speaker 1 (00:44):
When blood sugar stays low for a significant period of time,
your body will flip into this other metabolism and burn
fat to make something called a key tone for energy.
The length of my fast depends on the healing mechanism
that I want to initiate in my body.

Speaker 2 (01:03):
When we break the fast, what are we eating?

Speaker 1 (01:06):
Make sure that first meal you have some kind of.

Speaker 2 (01:09):
How I can know what stage I am at in
my cycle.

Speaker 1 (01:12):
And when day one through day ten estrogen is building.
From day ten to day fifteen of a woman's cycle,
she gets the most amounted. We have lost our ability
to understand our own natural rhythm.

Speaker 3 (01:24):
What's the biggest thing people still get wrong about women's bodies?

Speaker 1 (01:28):
Okay, so I'm going to tell you two things.

Speaker 3 (01:34):
This is Kate Max with Post Run High. Today's conversation
is with doctor Mindy Pell's, a leading voice in women's
health and best selling author. We want to thank you
so much for being here. Please don't forget to follow
the show wherever you're listening, and we will be right
back with our conversation after this short break.

Speaker 2 (02:02):
Doctor Mindy Pal's welcome to Post Run High.

Speaker 1 (02:04):
Oh thank you, Kat. I'm so happy to be here.

Speaker 2 (02:06):
I'm so happy you're here. How are you feeling well?

Speaker 1 (02:09):
Okay, I'm gonna be honest. I have a mixture of gosh.
I should have probably walked even more before I came
here because I like the post run High but or
the post walk High. But now I'm a little hot
and sweaty.

Speaker 2 (02:21):
Are you a pinot? Are you a Post Run High advocate?

Speaker 1 (02:24):
Oh? Huge? Yeah? In fact, do you know about the
fan nap. No, this is the thing that we used
to say all the time when we would go to
the gym and work out really hard. Is that and
it was summertime, is that you need to come home
lie on the bed with a fan on. And it
was like your reward for the hard workout. So I
once I started to learn the power of the fan
nap and how great it felt to just be like, oh,

(02:44):
that was incredible. I started looking at the reward system
after a run, a surf. You know, anything, whatever you do,
the next thing is going to be the best thing
you do.

Speaker 2 (02:54):
Oh I kind of love that. So the podcast is
going to be the best thing.

Speaker 1 (02:58):
Right exactly? Exactly?

Speaker 3 (03:00):
Well, Mindy and I just walked probably a little under
a mile around West Hollywood in Los Angeles. But you
are a bit of a runner yourself, right, Yeah, So
what is like your fitness?

Speaker 2 (03:10):
Your team typically look like, Oh.

Speaker 1 (03:12):
My god, it's changed so much with menopause, And it
changed so much with my work schedule because I just
launched a book, and so you sort of lose your
time to wherever the media wants you to go. But
I would say before, like in my thirties and even
my early forties, I was like put on the running
shoes three to four days a week. I would go

(03:33):
anywhere from six to ten miles like that was my jam.
I was living up in northern California and so great
mountain runs. I love that. And then to balance that,
I would do yoga. So I would always try to
do some kind of counterbalance so that I wasn't just
go go go fast forward. Now I'm fifty six and
I do it so different. So the big thing I'd

(03:53):
started doing this year is I surf now. But then
you have to look at surf not as just a
leisure to thing. You have to think about it through
the workout. Lens so great for the upper arms. A
lot of paddling, and then when you paddle back out
after catching a wave is like hit training. And so
I try to paddle back out as fast as I
can so I can get my heart rate up. And

(04:15):
then in the usually I mean, because I have a
little more time after the book stuff, I will go hiking.
And I'm a big wrecker. I like to put the
weighted vest on and go into the forest and go
for a hike with my dog Mindy.

Speaker 3 (04:28):
I wish we went into the forest with weighted vest
on and went for a hike, would have been good.

Speaker 2 (04:33):
Okay, we're saving that for next time.

Speaker 1 (04:35):
Yeah. No, have you done the way to vest?

Speaker 3 (04:36):
No?

Speaker 1 (04:37):
Okay, well, so let's talk about the way to vest. Okay,
tell me because I think your audience might like it.
So remember, it's just added weight on your core. So
this is what I love. I don't like the ones
that go on your back. But you have weights on
your front and weights on your back so that the
weight is evenly distributed. So you know, if you think
about it, when you're walking or running, you tend to
lean forward a little bit. With the rocking vest it

(04:59):
forces you to leave back, so you're strengthening your ab
muscles and your back muscles while you're running. So it's
a really good way to just completely strengthen this whole torso.
But for menopausal women it's the science is showing that
it helps prevent osteoporosis. So it doesn't have to be
a high impact walking hiking with a wrecking vest on.

(05:20):
It tells sends the signal to your bones and says, hey,
be sure you hold onto calcium and phosphorus and be
stronger because we have this.

Speaker 3 (05:27):
Extra weight, and I feel like when it comes to menopause,
you hear a lot about osteoporosis, and a lot of
people would say, well, the best thing you can possibly
do for women is for women to strength training, right,
But strength training isn't always great for women, right.

Speaker 1 (05:41):
No.

Speaker 2 (05:41):
No.

Speaker 1 (05:42):
In fact, it's really interesting because what is they aren't
telling you is that the most common injury for a
menopauseal woman is a frozen frozen shoulder, which is what
it's where you are lifting or like you can get
it from tennis or something, but you're lifting such heavy
weights that the muscle sees up and now you have
limited range of motion. It's literally as it sounds, it's

(06:02):
a frozen shoulder. But the mechanism behind that is because
as you go through perimenopause and menopause, you lose those
you lose estrogen, and we have estrogen receptor sites in
every single joint in our body, so you start getting
hip injuries, shoulder injuries. I was just talking to a
friend the other day who got a tennis elbow injury
from weightlifting. So we have to be careful to not

(06:26):
I mean, they the sciences lift really heavy weights at
low reps for menopause for muscle training, but then the
science also says you're more prone to these injuries, so
you're gonna need to make sure you balance that out
with a lot of stretching and a lot of rest.

Speaker 3 (06:43):
And what does balance look like for mental pauseal women?
Like if you're breaking it down kind of on a
month by month basis, week by week, like how often
are they strength training? How often are they doing cardio?
And how often are they hiking with a weight invest Yeah.

Speaker 1 (06:57):
I love this is such a great question because I
call it exercise variation that we really just like what
I taught fasting variation and food variation. Like we need
to go, Okay, here's in my toolbox. This is what
I have. I have wrecking, I have HIT training, I
have strength training of yoga, and you're gonna want to
even those out throughout your week. So three days of
strength training is great. They say heaviest weight you possibly

(07:20):
can for about eight reps. So that doesn't have to
be complicated, that doesn't have to be hours in the
gym if unless you want to do that yoga, you
definitely need flexibility and balance. One of the biggest challenges
for women as they age is if they lose their
balance and then they'll break a hip. So a lot
a lot of yoga, or if you don't love yoga,

(07:41):
do a lot of flexibility exercises. Then we got to
think about cardio, and so you get to choose what
cardio is going to be the most effective for you
or that you like. But running can be good, But
running can injure menopausal women too, because like, this is
how I stopped running was because I kept getting hip
and knee injuries. That's the loss of estrogen. So this

(08:04):
is where I like the hiking with a with a
wrecking vest on because it'll get you that same cardiovascular
challenge that running will, but it's much easier on your joints.

Speaker 2 (08:14):
Now, what about walking with a vest on?

Speaker 3 (08:16):
Because you know, you live in California, and the luxury
living in California and why I love being out here
in the winter is you have easy access to nature
and beautiful hikes and easy kind of nature trails to
go on. But you know, for our listeners that maybe
don't have that access. I'm thinking of my mom who
lives in Connecticut and New York. It's pretty flat where
she is is walking just as effective, asked, Okay.

Speaker 1 (08:36):
Vest on. So the thing is you'll notice is your heart.
You're going to be out of breath a lot easier.
That's what you want. You want to push yourself cardiovascularly,
so you can just walk briskly if you want. I
think the first time you put a vest on, you
have to understand that it's going to feel awkward. It
might even you might be a little sore in your
back muscles, and you might be out of breath much quicker.

(08:58):
So walking with them great walking hills. So like here
in the Palisades, when I was living there, there was
this great hill and I would put a fifteen pound
wrecking vest on and I would go straight up this hill.
And I had decided that that gave me the best
endorphin rush. It gave me the greatest workout that I
had found for my menopausal body because I wasn't running anymore.

Speaker 3 (09:22):
Yeah, you know, you wrote a book recently that just
came out in December twenty twenty five called Age Like
a Girl, And guys, you're going to hear the term
like a Girl a lot in medianized conversation today because
you've really coined that term you've made it your own,
which I mean, I just love. I love that we're
speaking to women because women's bodies are so different than
men's bodies. And I've interviewed so many athletes, from Olympians

(09:43):
to professional just athletes in their field. You know, I
just interviewed this woman, Michelle Wee, who's a professional golfer,
and she said that, you know, she had wished she
knew how to work out like a girl when she
was younger, because it would have prevented so many of
the injuries she had to deal with. So when it
comes to aging like a girl, you know, is working

(10:05):
out and workout variation extremely important.

Speaker 1 (10:08):
Yeah, I think that was. I did a whole chapter
on exercise in the book because and I did it
through the lens of an ex collegiate athlete. Like I
went roaring into my forties and I really had one goal,
and that was to be in the best shape of
my life. And I got there, but by forty three,
the thing that was getting me fit was now the
thing that was injuring me, and so I didn't really

(10:31):
quite understand the mechanism behind that. So here's the deal is,
as estrogen goes down so does collagen and creating. So
estrogen stimulated those two nutrients in your body. So you
need to understand that that means more friction on your joints.
So all the pounding is going to lead many times
to more of the injuries. So and you could add

(10:55):
in collagen and creating. That's phenomenal added in, but just
be aware that you're more prone to these joint injuries.
So the box jumping, the CrossFit, oh my god. In
my practice, I had all these crazy CrossFit women that
were like in their fifties, totally injuring themselves doing CrossFit.

(11:15):
But they're like, I'm in the best shape of my life,
but I can't walk, I can't raise my arm. I
kept saying, like, why you stop the CrossFit? And then
nobody ever want to stop it. So there's an example
of you need to shift what you're doing and be
a lot more intentional about not putting so much pressure
on your joints.

Speaker 2 (11:35):
Yeah, and also sometimes exhaustion and pain that comes as
a result of working out can be equated to being
sore from getting a great workout in, but that's not
always the case.

Speaker 1 (11:47):
Right right, Well, and soreness is interesting for menopausal women,
because low testosterone can give you soreness and you're doing
the same workout and you're like, wait, why, Like I'm
so sore. So there is this massive neurochemical shift that
requires a massive lifestyle shift. So a couple interesting things

(12:08):
that I really looked into when I put the book together.
One was, you know, we always talk about longevity and
grip strength, Like the biggest indicator to how well you're
going to age is grip strength. So I was like, well,
then we should be doing after forty exercises that help
our grip strength, right, So you could do those, You

(12:28):
can do pull ups, you can have just your hand
on a bar and just do like, you know, hang
from a bar for a couple of minutes. But we
really need our hands to be strong because you don't
think about it, but when you're eighty and ninety and
you fall on the ground or you're trying to get
up out of a chair, you need functionality, and your
hand is a big one. So that would be the

(12:50):
first thing I would say. The second thing is that
we have to be really mindful to keep our hips lubricated.
So when I went back and I looked at what
the hunter and gatherers did. Those postmenopausal women, they did
a lot of squatting, and so they had to squat
to forge for food. They were pulling tubers out of

(13:10):
the soil, and so squatting. I looked into squatting, and
oh my god, the science on squatting is really impressive
for helping with not only joint pain and prevention of injuries,
but also with making sure that you have better posture
as you age, that you don't have low back pain,
keeps your core strong. So it's funny. I all of

(13:32):
a sudden, in researching and writing the book, I found
myself taking squatting breaks and trying to just get my
hips to open up. And how much better I felt
just from that. So I think the focus, Here's what
I'm hoping people gather, is that when we're younger, the
focus becomes so much about fitness being how do I look.

Speaker 2 (13:53):
I was just gonna say this, yeah.

Speaker 1 (13:55):
And then there's a point, and I'm really speaking as
an ex athlete that really had to come to, like
wrestle with the fact that I had to change my
workout for functionality now and it doesn't mean you can't
look good, but you have this massive neurochemical change, and
so you need to start thinking more from a lens

(14:16):
of I'm just gonna go ahead and do my CrossFit
class and injure myself because I like how I look.
You want to sort of redefine the way you are
looking at health and go wait, I want to be
able to walk at eighty. I want to be able
to get up off the ground at eighty. I don't
want to end up with a hip fracture at eighty.
I think that's what happens as you go through this experience.

Speaker 3 (14:40):
I think one of the things that I'm really liking
as it comes as like a buzzword in health right
now and we've gone through so I mean, I feel
like in my twenties it was like keto diet and
gluten free and silliac. I mean, siliac is a different
kind of thing, but people decided to be gluten free
that weren't silliac. You know, There's been so many different
types of like health fads that people have gone through.

(15:00):
The one word that I am really liking is longevity
and longevity practices because I agree, I think like a
lot of times we can be short minded with our
fitness goals like I want to look great for my
wedding in six months. You know, I want to look
great for X, Y and Z event that I have
coming up.

Speaker 2 (15:16):
But I think it is.

Speaker 3 (15:16):
So important as people that want to live a healthy
lifestyle for a long duration of time, Like I know
that I want to be able to run for.

Speaker 2 (15:23):
As long as I possibly can.

Speaker 3 (15:24):
Yeah, and that doesn't mean I can run every single day,
that's right. That doesn't mean I can be a marathon writer,
you know. But so how do you think we should
You know, I'm twenty.

Speaker 2 (15:32):
Eight years old.

Speaker 3 (15:33):
I think a lot of my listeners are in there,
you know, twenty three to forty four years old. What
can we be doing in our twenties to set ourselves
up for our thirties and forties?

Speaker 1 (15:41):
Yeah, you know, I get asked this question so much,
and I just love that we're that this keeps coming up,
because that's really the game of health is to do
something today that your tomorrow's self will thank you for. Like,
think about working out now. We like it. It feels good,
the post high, you get all the endorsement endorphins, but

(16:02):
you're also doing it today so that two days later
or a day later you look in the mirror and
you're like, how you look? So I think we have
to start to realize that what you're doing today is
going to set you up for your health forever. So
don't push through these injuries. I think that's the biggest one.
Don't push through the injuries. Listen to your body and
make sure that you're not using that sort of I

(16:25):
can do anything attitude, and yet pretty soon you can't walk.

Speaker 3 (16:29):
You know.

Speaker 1 (16:29):
This is not necessarily through the lens of like a girl.
But my husband was a semi pro soccer player, and
I kept saying, you gotta in the twenties and thirties.
I was like, you gotta do yoga, you gotta stretch,
You're going to get injured. And he was like yeah, yeah, yeah,
And he just went out and played soccer all the time.
And then he just had a hip replacement last year,

(16:50):
like after a while his joints were wore out. So
if I was in my twenties and thirties right now,
I would be focused on exercise variation. I would be
focused on weightlifting, for sure. I think one of the
things that we don't talk enough about, and we probably should,
is it's so much harder to build muscle as you age,
So build it and keep it is the name of

(17:12):
the game at twenty and thirty, because I can tell
you I used to look at weights in my twenties
and I would build muscle, and I almost to the
point that I felt too thick. And now I'm trying
so hard to build muscle. It's a very different experience.
So I think if you can go into your forties
with really good muscle strength, really good flexibility, a great

(17:34):
exercise variation program, then you're going to find that you
can weather those perimenopause yaar is much easier.

Speaker 3 (17:41):
How does training like a girl biologically differ from training.

Speaker 2 (17:45):
Like a boy?

Speaker 1 (17:46):
Well, okay, so boys hormonal system work within twenty four hours,
and they have one hormone to think about. That's testosterone.
So testosterone will actually get released from the outer tissue
of the testes. It goes up into the brain and
converts to progestone up there. So a man only has

(18:07):
to pit play by the rules of one hormone, and
testosterone likes heavyweights, hard activities that kind of like aggressive,
sort of kill it mentality does well with testosterone. Okay, women,
we have three sex hormones to think about estrogen, progesterone,
and testosterone. Estrogen loves when you're doing a lot of

(18:30):
aerobic activity, a lot of hit training. Estrogen wants you
to keep cortisol down. I'm sorry, Estrogen wants you to
keep glucose down but doesn't mind if cortisol goes up.
So you're really intense hit training where and I think
all women should be doing this where you're like out
of breath that starts to signal something called growth hormone,

(18:52):
and growth hormone balances all the other hormones. So whenever
you're making estrogen, which is day one through dayifen around
then really hard aerobic activity to keep glucose low, and
then you can and really get that fitness level up
in the growth hormone then testosterone. This was something we
didn't even talk about on the walk, but I've been

(19:13):
really like this in all my research. I was like,
why are fitness trainers not using the ovulation period to
really make sure that women can build muscle the best
during that time, because from day ten to day fifteen
of a woman's cycle, she gets the most amount of testosterone.
The rest of the rest of her cycle she's not

(19:36):
getting testosterone, so why are we not teaching her to
lift weights from day ten to day fifteen When she
has all this testosterone, She's going to be able to
build more muscle during that time. And then progesterone, for
a woman doesn't like cortisol high. So if you do
the workout that estrogen loves, progesterones like does not love

(19:58):
that workout. So and whenever progesterone comes in, we need
to do more rest and recovery. So I actually, and
I did. Do you know Tony Horton, No, oh my god,
you need to bring Tony Horton.

Speaker 3 (20:10):
Okay, Tony Horton, you're coming on post run high.

Speaker 2 (20:12):
Come.

Speaker 1 (20:13):
Oh my god, you guys would be two peas in
a pond. Okay. So Tony did something called P ninety X.

Speaker 3 (20:19):
Okay do you remember, Yes, yes, yes, I've never done it,
but I know it.

Speaker 1 (20:22):
Okay. So Tony was like one of the first people
to really make a homework out a hard one, and
he had this thing called P ninety X and you
did it. You did these workouts every day for ninety days.
And so when I was in my thirties, I did
it for years. I just kept doing them over and
over and over again. Well, a couple of years ago

(20:42):
when FASTag a Girl came out, I met him and
I was like, you know, Tony, you really need to
do a workout that maps to a woman's menstrual cycle.
And so we did, and it's called Powersink sixty. It's
out there in the world somehow, somewhere in Tony's land,
but we really came up with how do you take
fifteen twenty minute workouts and customize them to the hormones

(21:04):
that are coming in during that menstrual cycle. This is
like something that I'm not interested necessarily in creating, but
some fitness trainer out there, somebody should create that kind
of program. I mean, Tony and I started it, and
I just feel like more women need to start to
look at that through that look at fitness through the
lens of your hormones.

Speaker 3 (21:23):
And I think also if there was a trainer like
Tony or whoever out there, has like an online platform
that can easily do it. I personally I love home workouts.
We're in California for the next for these three months,
I don't have a gym here that I'm working out at,
so I'm going for runs outside and I'm doing the
kind of the apps that I love doing, and I'm
currently pregnant, and one of the apps that I love
doing makes it so easy to know what workouts I

(21:45):
can be doing based on the week of my pregnancy, which,
by the way, for a pregnant woman, is so helpful
because there's so many things that you have to stay
away from and there's certain things that you don't realize,
but you actually can.

Speaker 2 (21:54):
Push yourself today. So that's been super helpful.

Speaker 3 (21:57):
So I can only imagine if there was a cycle
kind of tracking system just made so simple, stupid in
an app, it would be great, right.

Speaker 1 (22:05):
I just keep thinking, somebody is gonna do it, you
know what I mean, And I'm sure we could do it.
But but you know, the other thing you can do
with AI now is go into a chat GPT and
just say what workout should I do according to my
menstrual cycle? Because it is out there in the zeitgeist,
we're hearing about it more and more. When I put

(22:26):
together what I call the fasting cycle and fast like
a Girl, which was here's what you should eat, here's
the length fast you should do at different times of
your cycle, I happen to be on a call with
the one of the trainers who had worked with Tom Brady,
and he was also working with a lot of collegiate
female athletes, and I asked him, so this was what

(22:48):
four years ago? I asked him, like, with your collegiate
female athletes, do you do something different the week before
her period? And he goes, oh, yeah, And I was like, really,
what do you do? And he's like, well, you have
to go into rest and recovery that week. I was like, okay,
how does this male trainer know that? And so many

(23:10):
women don't know that. So I think there is there
is sort of the cultures getting hooking on too different exercises,
different time of the cycle. It's just we haven't landed
on what exactly that looks like.

Speaker 3 (23:23):
But you know what's hard about that when I think
about a college setting and I have brothers that played
D one lacrosse, I did cross country for like a
hot sec. Maybe we shouldn't quote that on the on
the show nobody look at my times, but you were
a collegiate tennis player. You know, when you're in a
tennis program, you do what the other girls are doing,
you do what the trainer is scheduling you do. Every
girl is on a different cycle. So, like, say you're

(23:46):
a college athlete listening to this podcast, like and you
know you're interested in matching your workouts to cycles, thinking
what do you do in a situation And you might
know from experience where you know you're in college, you're
working out with your team, you're doing what your coach
says to do, but you know it's not right for
your cycle that month, and it might actually limit your performance, right, And.

Speaker 1 (24:06):
You don't want to be the one that's like, hey,
I can't do it that. You don't want to be
the week link because they pretty much own you when
you're at that point.

Speaker 3 (24:13):
They'll just tell you and athletes are too competitive. Ye exactly,
we're not going to be the week week link out here.

Speaker 1 (24:18):
You know exactly. Okay, So a couple of things. Just
know that you don't want it. You don't want too
many cortisol rich activities. So if you were working out hard,
you were studying hard, you were staying up late, you're
partying hard, Like, that's a lot of cortisol and eventually
that's going to be hard on the body. So that
would be the first thing The second thing is I

(24:39):
would talk to your coach, because your coach doesn't want
you injured, so you might need to do a little
like instead of giving it one hundred percent, you might
have to give it two thirds or like give it
like an eighty percent sort of effort, so that you
just are aware you're more prone to injury that week before.
And then the third thing is that I think every

(25:00):
athlete should do, but I'm not sure that we do
it all the time, which is prioritize sleep so that
you just I'm aware that the week before your period
you need a little more rest and recovery. And so
if you can't get that rest and recovery on whatever,
like for me it was the tennis court, you need
to get to bed a little bit earlier, which also
could be hard for a collegiate athlete, but something to consider.

Speaker 3 (25:32):
And I want you to talk to me like I'm
a fifth grader because sometimes when it comes to sciencey
stuff like tracking my cycle or like, guys, like the
amount of things I've had to learn about pregnancy has
been like beyond and thank God for things like chat
ept and what to expect when you're expecting and all
these things that you know you can learn, but talk
to me like I'm a fifth grader, and explain to
me my cycle and how I can know what stage

(25:53):
I am at in my cycle and when. And this
is happening every single month, guys. So it happens like clockwork.

Speaker 1 (25:58):
Right, yep? Okay, so first day one, this is the
one thing I learned with fast like a girl. I
was like, wow, so many women don't even know day
one of their period. So day one is the day
you actually need feminine care products. Like you're like, I, okay,
I'm actually on my period.

Speaker 2 (26:14):
The crimson wave has come.

Speaker 1 (26:15):
Yeah, Crimson wave.

Speaker 2 (26:16):
There we go.

Speaker 1 (26:17):
You're not spottying. You're not like, oh is my period here? No,
you're like, my period is here. Okay. That's day one.
Day one through day ten, estrogen is building, so it's
like slowly, little bit a little bit each day until
you get into ovulation where estrogen will peak usually around
day twelve. But I always say day one to day

(26:37):
ten you want to play by rules of estrogen, which
we've been talking about, which is keep glucose down. So
this is great for the keto diet, This is great
for fasting, This is great for hard workouts, and estrogen
doesn't really care if cortisol goes high, so you can
you know, stay up late things like that. So that's

(26:58):
the first ten days. Day eleven you move into I
have ovulation, and every woman ovulates different and every month
we ovulated a different day. We ovulate out of each
ovary differently, like it's it's a moving target. This is
why getting pregnant for many people is really hard. So
day eleven to day fifteen, estrogen's gonna peak. We already

(27:21):
talked about estrogen is gonna make ligaments really relaxed. But
estrogen also brings in serotonin and dopamine and a lot
of neurotransmitters that make you feel really good. So at
like day twelve thirteen, estrogen peaks, you feel really good
because you're getting all those neurochemicals, but you're also getting testosterone.

(27:42):
From day ten to day fifteen, you're getting testosterone, so
you're gonna feel motivated. You're gonna might want to go
work out more during that time because of all you
might your libido goes up. That's biologically intended to happen.
So those are all really great and you get a
little bit of progesterone during that time, so you literally

(28:03):
get all three hormones in this ovulation period. So I
called it in fast like a girl. I called it
the manifestation phase because I was like, well, we're pretty
magical during that time. We can do anything we want
with all those hormones pumping in. And then after day
fifteen you start to go into the back half of

(28:23):
your cycle. And from about day fifteen to day eighteen,
your body's pretty resilient. You can do whatever you want,
like you can lift hard, you can work out a lot,
you can skimp on sleep, You're gonna be fine. You
can whatever feels natural. But as we get today nineteen
and twenty, this is progesterone's moment, and I think this

(28:46):
is the part of the menstrual cycle that women are
not understanding and not doing right. When progesterone comes in,
two things need to happen. Progesterone needs more glucose, so
you want to get your carblowed up, because the more
glucose you have in the system, the more progesterone your

(29:07):
body can make. Progesterone, which how many of us crave
carbs the week before our period, That is by biological
design that your body needs more carbohydrates, so it makes
you crave it, so the glucose goes up. The second thing,
and this is where we as women in this modern
world have really lost our way, is that progesterone does

(29:31):
not like cortisol. The phrase that I use is when
cortisol is high, progesterone is shy. She's out. So we
talked about the female athlete, how she'll lose her period
the week before, she'll just stop getting a period. That's
because she's working out so hard. There's so much cortisol

(29:52):
that progesterone is like, no, it's not safe for me
to make my appearance. With fasting, I found that so
many women were losing their cycle. And then I stopped
having them fast the week before their period, and all
their cycles came back, and it was because cortisol was
too high when they were fasting. Women that are dieting

(30:13):
and they're like counting calories and like restricting during that time,
they're not only keeping glucose low, but they're also having
this effect where cortisol is high because they're in this
real deprivation state. So that week when women say to me, actually,
it's when my period comes that I am the most uncomfortable.

(30:34):
I used to say, that's because you didn't mind the
week before your cycle. Does that make sense?

Speaker 3 (30:42):
It does, because like the week before my cycle, even
whether it's four days or three days, I know myself
and it's like you really have to listen.

Speaker 2 (30:48):
As a woman, like we are so intuitive.

Speaker 3 (30:51):
We have got feelings, like we know what's going on
in our body, and we know what we need. And
I think it's when we shy away from those things
that are so clear that we need, Like, for example,
three to four before I get my period.

Speaker 2 (31:01):
Every single time, I am ravenous. I'm eating every single thing.

Speaker 1 (31:04):
But that's by design.

Speaker 3 (31:05):
Yeah, it's by design, and like I've had to give
into that. And by the way, I'm not gaining weight
those days.

Speaker 2 (31:09):
That's actually the total opposite.

Speaker 1 (31:11):
Yeah, So on that, I really you bring up such
a good point because I used to when I first
started teaching fasting to my practice, I had a lot
of high achieving women that were, you know, cardio bunnies.
They just would work out so hard, and that I
taught them how to fast, and now they were working
out hard and they were fasting hard, and they would

(31:31):
come in the week before their parod and they would
be like, Oh, I'm really struggling to fast this week.
I don't know what's going on. And that's when I
saw this pattern that, Oh my god, all those times
we were like I'm craving chocolate, I just want to
eat a box of pizza, that actually was our body saying,
please give me more glucose so that I can make

(31:53):
this hormone so that your uterine lining can shed. So
but as women, what do we do? We're like, oh
my god, I can't stick to my workout this week.
I don't know why I can't stick to my diet,
and we think somehow it's our fault. And what I'm
really trying to get across is it's not our fault.
It's that you have a rhythm to follow, and when
you follow it, the ravenous won't be there. And the

(32:18):
women that were doing so much fasting and so much
working out and not honoring that week before, they were
gaining weight because the body was like, we don't know
when there's going when this cortisol is going to stop,
and we don't know when the next meal is coming,
so we're going to hold on to all this fat
So I did this really interesting thing where I took

(32:39):
these women and I said, Okay, I just want you
to eat all the and I gave them healthy carbs,
and I don't want you to work out, and I
don't want you to fast. The week before your period,
every single one of them lost weight. So the point
you made, I think that I that I really want
people to understand is that we have a tendency to

(33:01):
think weight gain is because we weren't disciplined with our
food and our exercise. But it's more complicated than that.
Weight gain can happen because you didn't understand the hormonal
rhythm of your body, and so it became stressful for
your body. So it just held on to Wait.

Speaker 3 (33:17):
Yeah, it seems like the female body from what you're saying,
it seems like the female body gives us this natural,
built in roadmap to follow to look and feel our best.

Speaker 1 (33:28):
Yeah yeah, but what do we do We push through that?

Speaker 2 (33:32):
Like because of societal norms?

Speaker 1 (33:34):
Yeah yeah, we pushed through it, and because we want
to look good, we want to be thin, we want
to participate in everything. We don't necessarily want to be
left out of anything. We want to do everything like
a man. Maybe we're in a partnership where we're like, oh,
my husband's going hiking. I want to go hiking. My
husband's eating that, but I don't, you know, I'm over
here dieting, Like we have lost our ability to understand

(33:57):
our own natural rhythms and what I'm Probably one of
the things I'm the most proud of with fast like
a Girl is. It really started a conversation where women
were like, Okay, what else am I supposed to be
doing with my menstrual cycle? How should I be eating?
What supplements should I be taking? What should my sleep
patterns be? How should I work out? That's how we

(34:20):
need to think. It's not a man can get away
with a seven day weekly schedule. We need a monthly schedule.

Speaker 2 (34:27):
Let's define fasting. Okay, what is fasting?

Speaker 1 (34:33):
So okay, So the best way I can explain it
is through the lens of what I call the metabolic switch.
So you have two metabolisms. You have one that is
coordinated by food. Every time you eat, your blood sugar
goes up. We call that the sugar burner metabolism. Then
you have another metabolism it's called the fat burner metabolism,

(34:55):
and it's when blood sugar stays low for a significant
period of time, your body will flip into this other
metabolism and burn fat to make something called a key
tone for energy. So with fasting, one of the things
I really wanted to bring out there to people is
everybody would say to me when they come into my office, like,

(35:17):
I think my metabolism is slow. I think my metabolism
slowed down. And I'm like, no, you just didn't know
about this fat burning metabolism that when you go eight
to twelve hours without food, your body metabolically shifts over
into a whole nother energy source, and that energy source

(35:37):
burns fat to make key tones. That energy source is fasting.
To me, it is when you've learned to go an
extended period of time without raising blood sugar, which we
can talk about in a moment, and you're switching yourself
over into this place where you haven't eaten, and the
body will burn fat to be able to give you

(36:01):
a new energy source.

Speaker 3 (36:02):
So when it comes to fasting, like I feel like,
when I think of fasting, I think and I know
we talked about it this a little differently, which I
loved your point that you made on the run, and
I don't know whether it makes it into the video
or not, but you said, you know, one of the
simplest things I tell women is you eat during the
daylight yep, and you stop eating when.

Speaker 2 (36:18):
It's no longer daylight.

Speaker 3 (36:20):
So and when I previously have heard about fastening, it's
kind of like you're eating in like a seven to
eight hour window. And I don't know if those hours
are right. I just like know it's like kind of
an hourly window. My mom actually swears by it, and
you know, she's post meant, she's a post menopausal woman
and she loves it when it comes to feeling her
best and looking her best.

Speaker 2 (36:38):
So, like, how do you structure it for people?

Speaker 1 (36:40):
Yeah? So okay, Well I in fast like a girl.
I mapped out six different length fasts and that was
based off of just a ton of research and what
I saw with my patients. So the way I look
at fasting is I look at it like the length
of my fast depends on the healing mechanism that I

(37:01):
want to initiate in my body. So if I go
twelve to fifteen hours without food, I know I'm stimulating
this growth hormone and I know that growth hormone helps
me burn fat and helps me make other hormones. So
if I'm hormonally feeling off, I'm going to be like, Okay,
I need twelve hours thirteen somewhere between twelve and fifteen

(37:24):
on a fairly regular basis so I can get enough
growth hormone. Seventeen hours of fasting is when we start
to see that the body actually detoxes itself. It's something
called atophagy. So if you know you've overdone it on
vacation or a holiday, or you're just feeling like you
need to detox, start to throw in some of these

(37:48):
seventeen hour fasts, and your body will detox itself for free.
I mean, detox has gotten really expensive, Like you can
get your body to do it itself. Twenty four hours
is what we call the gut reset fast, and it's
where your intelligent body starts to make intestinal stem cells.

(38:08):
So I use that fast with my patients who had
any kind of gut problems bloating, constipation, diarrhea, candida, which
is like a yeast infection in the body. I would
like throw in once a week these twenty four hour
fast to try to help them help their body, heal
their own gut. Thirty six hours are where all was

(38:31):
always my stubborn weight lost people. Once a quarter, I'd
throw a thirty six hour fast at them and you'd
watch them drop weight. Forty eight hour fast reset your
whole dopamine system. People who were depressed anxiety. Once a quarter,
we'd do a forty eight hour fast, and then seventy
two is where you reboot your whole immune system. Once
a year, twice a year is great. So that's the

(38:55):
best way I can answer that question. Is it's personal.
It's your mom might be losing weight and thriving in
her postmenopausal years at fifteen hours, whereas another woman in
her postmenopausal years may have really gained a lot of
weight through menopause and needs to go for a thirty
six hour fast. So I really wanted people to use

(39:16):
these like you would use a supplement or you would
use a workout. What are you trying to do with
your body that determines the length of the fast.

Speaker 2 (39:23):
And everybody's body is different.

Speaker 3 (39:26):
I feel like, based on your goals, if it's you know,
getting rid of stubborn fat, it's going to look different
for everybody. Yeah, I think my mom's sweet spot is
sixteen hour fast to just I'm good.

Speaker 2 (39:35):
I'm horrible with numbers.

Speaker 3 (39:36):
I'm good at remembering random specific numbers and dates, and
sixteen I know it's her number. So when we break
the fast, I feel like this is where people go wrong.

Speaker 2 (39:45):
Yep, when we break the fast, what are we eating?

Speaker 1 (39:48):
Yeah? So in Fast Like a Girl, I did a
whole chapter on breaking the first and then Eat like
a Girl as a cookbook to go with it, we
have recipes on breaking the fast. So the first principle
to know is that first meal matters because you just
did this whole reset to your system. Even if you
went fifteen hours, you went a significant period of time

(40:11):
where the body had to adapt to the lack of food.
It's waiting for those nutrients. It can't wait for them
to get into your system. So make sure that first
meal you have some kind of fiber, so a salad
or vegetables of some kind, because that feeds your microbes
and helps to build a healthy gut. You definitely want
thirty grams of protein because protein is what builds muscles.

(40:35):
So let's get at least thirty grams or more of protein.
You want some kind of healthy fat like olive oil,
because if you don't put a fat in there, it
could be what I call a boomerang where you start
to like open up your eating window and you're just like,
I'm just gonna eat because this feels so good to
just eat. So if you put some fat in there,
it slows down that it kills hunger and slows down

(40:57):
the absorption of blood sugar, and then you know, then
you can add in your carbs. So you'll notice that
I put carbs at the end, and that like that's
where one of the places people go wrong is there,
Like I just fasted fifteen hours. I'm just gonna have
my favorite meal. My favorite meal is a bull of pasta,
and then I have bolapasta and I'm sleepy and I

(41:19):
don't have any energy for the rest of the day.
So I really like like looking at that first meal
and going, what am I feeding my body to support
the fast I just did.

Speaker 3 (41:38):
I also want people listening to not be afraid of carbs,
because I feel like, you know, and I think this
is a coming of age thing, and I know people
struggle with this for decades and generations, but I do
feel like it's for a lot of people.

Speaker 2 (41:49):
It happens in your younger twenties.

Speaker 3 (41:51):
Not to not to like stereotype it, but you know,
college and social pressures come with sometimes eating disorders.

Speaker 2 (41:57):
Yeah, and I feel like.

Speaker 3 (42:00):
And disorder that may be sometimes overlooked as like people
are women are afraid of carbs at a young age.
They really feel like carbs are like the enemy, you know.
And I remember there was a time in my twenties
where I would never eat carbs, like no rice, no
quin wa. I would hardly have sandwiches. I was like salad,
heavy on protein, getting a lot of calories in because
of course, I've been arounder my whole life. I've always

(42:20):
had to fuel my body in order to perform at
the level that I perform at, specifically to do this show.

Speaker 2 (42:24):
Guys, we are eating. But I was afraid of carbs.

Speaker 1 (42:28):
Well, let's talk about carbs. Because when I first started
teaching the ketogenic diet to my patients and the online world,
so many women got incredible weight loss results, and they
were so excited because all they weren't hungry and they
could drop weight. So they kept carbs out, and all

(42:48):
of a sudden, you started after a year after year
of that, you started to see problems with that. So
I absolutely agree with you that we can't get so
adverse to carbs that were doing more damage to our body,
because your body needs carbs. Like one of the things
that helps you make serotonin are carbohydrates, So make sure

(43:09):
you have enough carbohydrates so your microbiome can make serotonin,
which keeps you happy. But the problem is, it's like fat,
there're good carbs and there's bad carbs. So if you've
been in this carb restricted diet, you may revisit the
idea that what you want to restrict are the desserts,

(43:30):
the cakes, the cookies, the sweets, the ultra processed foods.
Those are the carbs you want to get rid of.
And the carbs you want to bring in are fruit.
Fruit's incredible. Berries are incredible, Bananas incredible with all that
potassium in there. You want to bring in potatoes in
age like a girl. I have a whole thing on

(43:50):
the miracle of sweet potatoes and tubers. You want to
bring in even some rice is great, brown rice, white rice,
believe it or not, with paired with right food can
be really good. So it's just the highly processed carbs we.

Speaker 2 (44:07):
Want to stay off of what is a highly like
is rice a highly processed carb?

Speaker 1 (44:11):
Well, white rice can be highly processed. But bread bread
is kind of the biggie.

Speaker 3 (44:18):
But sour dough dough is good, right, I was gonna say,
I'm like, but Taylor Swift is bringing back sourdough a
really bad way.

Speaker 1 (44:24):
Yeah, sour dough is great because it's fermented. So let's
let's break down. Processed means that they have taken many
steps from that original food and have manipulated it and
turned it into a new food. Potato chips are a
great example of that. A potato is super healthy for you.

(44:46):
A potato chip, they sliced it, they sprayed it with chemicals,
they put bad oils on it. Now that's a processed food,
meaning they processed it into something else. So it makes
sense and usually, like the best way to know is
when you walk into your grocery store. Everything pretty much
in the middle aisles that can stay on shelves for

(45:06):
a long time, those are processed foods. But if you
stay around the outside of the grocery store, you're gonna
get the fresh foods.

Speaker 3 (45:13):
Do you mainly cook for yourself me personally or as
our family, like as your family.

Speaker 1 (45:19):
Well, okay, so interesting you say that we are a
family of foodies. And my son, who's twenty three, is
actually a professional chef, so lately when he shows up
or like, what are you making? My husband's also incredible
at cooking. So the same thing with our daughter. So
she's twenty six, she's out of the house now, but
every time the family's together we're cooking.

Speaker 2 (45:43):
Who's a better cook?

Speaker 1 (45:44):
You or your husband? Well, we kind of conquer and divide. Okay,
here's my superpower. I make the best salad on the planet.
I like, best salad, best salad, dressing, that is my
jam everything. And then he'll cook a steak and we
probably many nights it's a meat and a salad. That's
kind of our evening meal.

Speaker 3 (46:03):
I love when a guy can cook. Oh, Jeremy, you
heard that. I love when a guy cook.

Speaker 1 (46:07):
Oh yeah, I mean my son will talk with me
for hours about what he's learning in the kitchen, and
I'm like, yeah, what a catch you you are.

Speaker 3 (46:16):
I literally was gonna say, I'm like whatever, a lucky lady, like,
it's so nice when a guy can cook.

Speaker 1 (46:20):
You're really so nice and clean the kitchen.

Speaker 2 (46:22):
Oh yes, clean's good too. We conquered divide in that way.

Speaker 3 (46:24):
I feel like I'm the one that cooks, and then
Jeremy is very good at cleaning.

Speaker 1 (46:28):
But but what I was going to go back to
when you ask do I cook? Yes, I do. I
love to cook, But we mostly cook because we know
we can make the best meals in our house. We
can get the local food, we can get grass fed steaks,
and if I go out to a restaurant, now I've
got to be searching for those buzzwords. So we eat
at home a lot because we want the best quality food.

Speaker 3 (46:50):
Yeah. I feel like the benefit of cooking at home,
especially when you're health focused and want to put the
best things in your body, is you know what is
going into everything dish that you're basting. You know when
you're cheating a little bit, which is we can all
cheat yourself.

Speaker 2 (47:04):
It's so funny.

Speaker 3 (47:05):
I interviewed Brian Johnson, who's a longevity expert, and he
doesn't have a single cheat mal.

Speaker 1 (47:12):
Well because he's trying to reverse aging.

Speaker 2 (47:14):
Yes, oh my god, Okay, well.

Speaker 1 (47:16):
I wouldn't recommend that. Did you ever read that book
called Body for Life? Uh? Not?

Speaker 2 (47:24):
By Mark Himen right now.

Speaker 1 (47:25):
But anyways, Okay, so this guy, he was a fitness
trainer and this is back in like two thousands, and
he said he's going to give a million dollars to
the person who can lose the most weight in ninety days.
And he created a program, and the program basically had
you working out on in a fasted state, because he

(47:46):
was like, if you're in a fastest state, I still
agree with this that if you want to lose weight,
once you go to work out, your body will get
the message that it needs more glucose to be able
to perform that workout, So it start burning fat much
quicker because it needs glucose, and it store glucose and fat.
If I have a protein drink and then I go

(48:08):
work out, I'm now in a place where I'm given
my body glucose, so it just uses that it doesn't
burn fat, so you want to almost go into a
deprivation state and work out. So he had that. Then
the second thing that he had is one day a
week you could eat whatever you wanted, but on the
other days he had pretty much a ketogenic diet, and

(48:32):
the amount of weight that people lost it was insane.
Based off of those two principles. Work out fasted and
release your discipline one day a week, but the rest
of the time you go back into discipline. And his
theory was that when you could just off gas and

(48:54):
you know, if it's Friday and you know your cheap
day is Sunday, you're like, I just I'm not gonna
I'm just going to get to Sunday and then I
can eat whatever I want. So I think Brian Johnson
is doing stuff that's really intriguing to see what the
limits of the human body are and what we can
do to reverse aging. But I don't think most people

(49:16):
are going to be able to stay that discipline for
decade after decade, and some days you just need a
cheap day.

Speaker 2 (49:23):
And not only that, but most people can't afford it.

Speaker 1 (49:26):
Right.

Speaker 3 (49:26):
I went into his house and I saw the tech
setup of stuff that he has, and I mean, I
know most people can't go into his house and see
kind of the setup. If you want, you can go
watch my running interview show video with him where we
did a very dark tour of the space because the
lights go off at when the sun sets in his
house and it's all red light. Wow.

Speaker 2 (49:43):
But you could also look.

Speaker 3 (49:44):
At Paris Hilton's Longevity Center. I think she's done videos
on it or in it in her in her house.
I'm pretty sure I've seen that. Don't quote me on it,
but they're both very into longevity.

Speaker 2 (49:53):
But it's expensive.

Speaker 3 (49:55):
I mean, to get a red light panel that your
entire body can stand in, Like, that's just it's not really,
you know.

Speaker 1 (50:00):
I think this is I'm so happy you bring this
up because I was super involved in the biohacking movement
for a long time, and I would go to these
conferences and I would speak, and then you go out
into the vendor hall and I'd be speaking on fasting
and about how the body heals itself, and then people
get all excited about that, and then all of a
sudden they go out into the vendor hall and see

(50:21):
a piece of equipment that could help them, you know,
with longevity. That's ten thousand dollars. And I'm like, but
a seventy two hour fast gets rid of those cells
that are aging you. If you understand the principle of
autophagy and how you can tap into that through exercise
and through sleep and through fasting, you don't need to
buy an utophagy pill. I fear that we got so

(50:44):
obsessed with longevity that we lost the key principles that
our body knows to do to slow the aging process down.

Speaker 3 (50:53):
I also think we live in an era of immediate
gratification and easy fixes, and like that kind of leads
me to obviously for machines, right, like the hyperbolic chamber,
hyperbaric oxygen chamber. Jeremy sat in Brian Johnson's I Am
So Classio foot Bok.

Speaker 2 (51:08):
I could not go in there.

Speaker 3 (51:10):
But I also think about ozempic, and so Ozempic's an
easy fix. And when you think about fasting and maybe
even like you know fasting workouts, like, oh, that really
is what ozempic is doing, right, it's creating, it's making
up fast.

Speaker 1 (51:25):
Yeah. It's so funny who say this, because when ozempic
first came out, I mean fast, like a girl was
in her trajectory, Like we sold over one point three
million copies of that book, like it just went crazy.
And then I was watching all these people go like
the amount of weight I've seen people drop using fasting,

(51:45):
it's insane, hundreds and hundreds of pounds, like big amount
of weight. And so then Ozemba came around and I
kept asking everybody, what do you notice, And they're like,
I'm not hungry. I was like, okay, but when you
fast and you start to fastiguly, it's what I call
building a fasting lifestyle. You're not hungry when you fast.

(52:05):
I forget to eat all the time because I'm not hungry.
So we wanted the immediate gratification. Give me the pill,
as opposed to train my body to be able to
learn how to fast and kill hunger. We'd rather take
an injection. It's to me a little bit like the marathon.
Like there's so many things you learn running a marathon

(52:27):
about yourself and training for it. But if somebody came
and gave you a pill that said you can get
all those things and not have to go through the
pain of running a marathon, there's so many lessons we
would miss out.

Speaker 2 (52:40):
On, right, I mean absolutely so.

Speaker 3 (52:44):
A marathon is less about what it's doing for your
body physically, which is, by the way, it's not doing
a lot of great things for your body physically, and
it's more about what you get out of it from
a mental toughness standpoint and from like a discipline standpoint.
Because the marathon the race is half the battle. It's
the training that really counts.

Speaker 1 (52:58):
It's what you learn. This is it's what you learn
about in the process of training and running for the
marathon that gives you that long term health and is
so important for longevity. And we have traded that in
for the quick fix with Ozempek. The thing that drives
me crazy about it and there's a lot of upside.

(53:19):
So if you're on it, I understand it, but you
want to pair a fasting lifestyle with it so you
can get off of it. But what I've seen in
my community is that if a woman loses weight with
the fasting lifestyle, she walks around like she's a badass.
She's like, Oh, I learned how to all these different
level fests, I learned how to eat for my cycle.

(53:40):
I feel so proud of myself. And there's like this
confidence that comes with it. When a woman loses weight
because she gave herself an injection every day, she doesn't
get the same confidence. Doesn't mean she's not happy, but
it doesn't give her the same pride in her body
as it would have if she had done the hard

(54:00):
work to lose weight.

Speaker 2 (54:01):
It almost feels fake, feels fake.

Speaker 1 (54:04):
And if you have you ever gone up to somebody
who's lost weight with ozempic and you're like, hey, you
look great, and they do, They're like thank you, and
they don't say anything because they're embarrassed. They don't want
to tell you that they like took the shortcut way.
Not everybody's like that, but I've just seen it too much.

Speaker 3 (54:21):
I think the thing with ozempic is like it can
be an incredible drug paired with the right lifestyle changes,
and it's not a drug you want to be on forever.
And I feel like I've seen you talk about this before,
but there's a stat with ozempic where after two years
people are off of it, right.

Speaker 1 (54:37):
I just did. I just did a video on this
this week for my YouTube. It was a meta analysis
twenty twenty five just came out that said the average
when people get off ozempic that well, and there was
it was ozempic and wigovy, those two specifically that when

(54:58):
they got off, it took anywhere from a year to
two years and they were right back where they started,
and in many cases they actually gained more weight back.
So I think we have to realize it's not fixing
your metabolic system. You did not fix anything. You used
a patch that gave you result, and it gave you

(55:21):
a little bit of momentum, which is amazing. But now
let's put in the lifestyle so you can get off
of it. Yeah, and you can actually put the lifestyle
will fix the metabolic problem. Then you get off of it,
and then you won't boomerang, you won't have that extra
weight gain, because that's the worst thing.

Speaker 3 (55:38):
It's like when you, you know, spend all that money
which ozempic. These these medications cost a lot, so much
money oftentimes unless you have PCOS or you know, are obese,
or I'm sure there's other health implications. Those are just
the most common ones I hear about, Like insurance is
not covering eurozempic shot. That's right, you know, and it's

(55:58):
a fortune, So like why of fortune and not make
those lifestyle changes so that when you decide to go
off this medication, you get to hold onto those results
and feel so proud of like I did this for myself.
I'm so happy that it worked. I look amazing, I
feel the best.

Speaker 2 (56:13):
I ever had.

Speaker 1 (56:14):
And I think you bring up such an important point,
which is the fasting lifestyle, Like I map it out
for women in fast like a girl. This is what
it looks like. Very your fast, very your foods. Know
what your cycle is and know why what you want
your fasting length to be, and you get to play
with that. As you are going along your monthly cycle.

(56:36):
You will drop weight. I've watched so many people drop weight.
So and it will kill your hunger when you switch
over into this fat burning state and you make a
key tone. Keytones go up into the brain and they
turn off the hunger hormone. So and when you fast.
The other interesting thing about fasting is it repairs your microbiome.

(56:57):
And do you know that it's your micro these microbes
in our that make the g LP one hormone. So
you can actually repair your gut make your own g
l P one hormone through the effort of building a
fasting lifestyle.

Speaker 2 (57:19):
What supplements do you swear by.

Speaker 1 (57:21):
Well, magnesium's got to be my favorite because I'm postmoonopuzzle.
So let me, let me, let me Okay, I'll tell
you here's my here's my supplement kind of supplement plan
right now. I have definitely moved away from the pills
and moved over to ivs, so I get a regular
IV once a month. It's packed with magnesium and zinc

(57:43):
because those are the two's two nutrients you need the
most for hormones. Every ninety days, I monitor my vitamin
D levels and if they're low, I'll get a vitamin
D shot weekly to start to bring them up. So
I always want to make sure I have a good
baseline of just my typical nutrients that you need. Then

(58:06):
I like things like methylene blue. Did Brian talk to
you about nonlu so? Methylene blue is this really cool
nutrient that goes in and it fires up the mitochondria
and it starts to make the mitochondria make more ATP.
ATP is the unit of energy that you get when
you to to energy to move and to do your

(58:29):
what you're what you want to do in a day.
When you take methylene blue, it supercharges these mitochondria and
your brain feels brighter, your mind feels good. Like it's
just a beautiful little tool for powering up mitochondria in
your whole body. But we have so many in our brain.
So I'll go get a methylene drip like once a

(58:49):
month as well. Then my new thing. And I don't
know if you brought anybody on to talk about this
that I love and is the most exciting thing. We
should all be excited, like focusing on this as peptides.
Have you experienced Brian talk about peptides that has There
is nothing that I have seen work as well as

(59:11):
peptides and peptides are an amino acid sequence that initiates
a biological process, so collagen. There is a peptide called
GHK CEO. They all have weird names. And when you
take this peptide, you are and it they're done in injections.

(59:33):
You are actually getting your body to make its own collagen.
So it's like a catalyst to get your body to
do the thing. Sreba license amazing peptide for menopausal women
because when you put that amino acid sequence into your body,

(59:53):
it initiates the your brain to make bdn F and
bdn F is a brain fertileer like for the brain,
it gives you more neuronal power. You have more you
can use more of your brain when you've got b DNF,
and this peptide initiates that. Probably the most common peptide
is BPC one five seven and it helps recovery. So

(01:00:16):
for athletes. When you do BPC one five seven, people
are seeing that injuries and even hard workouts, they're recovering
from them much quicker. So most of them are injectables.
You have to figure out where to go get them.

Speaker 2 (01:00:31):
I was going to ask, why am I getting these?
You know what I mean?

Speaker 3 (01:00:33):
I feel like that's the hardest thing. So where do
you get them from?

Speaker 1 (01:00:35):
Yeah? Well, up by me in Santa Cruz. I have
a clinic, a IV clinic that I can get them there.
That same I V clinic is in Malibu. It's called
they Have They're a franchise. It's called be Well. You
can go check them out. A lot of a lot
of alternative doctors, naturopaths, chiropractors, integrative functional health specialists are

(01:00:58):
doing peptides. Uh. Next Health which is right around the corner.
Have you been in Next Health now?

Speaker 2 (01:01:04):
I mean I get nervous doing anything right now with pregnancy.

Speaker 1 (01:01:06):
Yeah, like I can't.

Speaker 2 (01:01:07):
Right but after I'm definitely gonna. And I did see.

Speaker 3 (01:01:10):
I saw somebody post on their story yesterday that they
were they had recently like a cosmetic surgery thing done
and they're bruising like crazy. And she posted that she
had a doctor come over and was giving her all
these like different treatments to help with the swelling and.

Speaker 2 (01:01:24):
All that, and I was like, who is this?

Speaker 3 (01:01:26):
And anyways, I looked into it and I was like, Okay,
she's doing like the vitamin D shots and stuff like that.

Speaker 1 (01:01:32):
Yeah, injectables like insulin needles have become quite popular and yeah,
and everybody's I mean, like I even in my hotel
room right now, I brought some peptides and they're sitting
because they have to be refrigerated, and I put them
into the mini fridge and I thought, if they come
clean the room, I wonder if they're gonna be like,
what is this woman shooting up in here? So it's

(01:01:53):
the injectability of it is a little daunting, but yeah,
it's But honestly, if you had if you ask me
where supplements are going, we are moving towards peptides peptides.
Once I started to understand peptides, once I started to know, okay,
here are the main things I need for hormones, I
could really dial in what was going to actually make

(01:02:14):
me feel better. Too many people take supplements because they
saw something on Instagram that thought they should do it,
or they you know, a friend told them to do it,
but they don't really under it. They're not getting the
results of it.

Speaker 3 (01:02:28):
It's good for people to know, and I feel like,
you know, oftentimes people can feel like this information is
like secretive and only certain people know about it. So
I just love hearing you talk about it and what
is working and what people are doing that like is
the future of you know, being in your best health.
I have two topics I want to go into. Which
one would you rather go into first? And you can
tell me if you don't know enough about like the

(01:02:48):
pregnancy stuff to talk about it, Like.

Speaker 1 (01:02:50):
Oh, I got it. I have a topic choice thing.

Speaker 2 (01:02:53):
We get two topics. I'm like, pick your card, any card.

Speaker 3 (01:02:55):
So we can either talk about runners specifically, because I
feel like there's a lot of things that like get
wrong and are maybe doing wrong when it comes to
working out, because runners, guys, we love to run.

Speaker 2 (01:03:04):
Okay, yeah?

Speaker 3 (01:03:06):
Or can we talk about pregnancy and maybe working on
and eating while pregnant.

Speaker 1 (01:03:09):
I mean they're both great topics. Okay, can we do
them both?

Speaker 2 (01:03:12):
Yeah?

Speaker 1 (01:03:12):
Okay, let's start with running.

Speaker 2 (01:03:13):
Okay.

Speaker 1 (01:03:14):
I think what runners get wrong is that they don't
cross train enough that's the first thing. The second thing
is positioning running. What was that guy, I forget his name,
but he wrote a book called Born to Run, and
it was about how we need to actually position our
body so that it's easier on our joints. Like you're

(01:03:36):
not supposed to be completely upright, you're actually supposed to
be just angled your torso angled about ten degrees forward
because it will, especially for women, will start to put
more weight over your hips and over your entire leg
so that you don't have uneven weight distribution. I think
that's really interesting. Then, of course we have to look

(01:03:58):
at the distance of running, and I think the biggest
thing with runners is that you're going to have to
vary the sprinting with the endurance so that you're building
both the short you know, the short twitch or the
fast twitched muscle fibers and the slower twitched muscle fibers.
So varying the type of running you're doing will have
a really big impact. I think what happens is and

(01:04:21):
I was I fell prey to this a lot where
running became my drug of choice, Like literally anything went wrong,
I put my running shoes on out I went and
I never varied the length. I never varied the speed.
I just went at the same pace and that's how
I got injured. So if you have that same sort

(01:04:42):
of addiction to running, just make sure you're varying the
length and the speed. Something really interesting that we don't
think about. And this is getting really technical, so stop
me if it gets confusing. Your muscles have an opposing
muscle that works with it in like a team, So
the quads and the hamstrings work together. If you are

(01:05:05):
always to like engaging the quads but not engaging the hamstring,
you're going to end up with muscles that are out
of balance. So when we're running a lot of times
we overstretch our hamstrings and we strengthen our quads, especially
if you're like a toe runner, so and that imbalance

(01:05:26):
now has you more prone to injury. So one of
the greatest things runners can do are like hamstring exercises
to keep strengthening that hamstring so that you don't over
develop the quads. But the biggest challenge with running, especially
for women, especially as we age, as the injuries. So

(01:05:47):
you have to be really intentional. You need to vary it.
You need to balance the muscles and then work on
your posture so that if you're not completely upright, you're
just a little bit like five to ten degrees, so
that the weight goes evenly over your over your lower
half of your body. Yeah.

Speaker 3 (01:06:02):
And I feel like when it comes to running, especially
as we get older. And I've seen this with my
mother in law who's a marathon her and she fell
at the New York City Marathon and she broke her
wrist and she had to learn that she's running too
much without keeping her diet the way it needs to
be kept up, you know, at sixty six years old,
you know, and uh, it's she wasn't getting enough.

Speaker 2 (01:06:26):
Oh god, I'm so bad. What is melcalv She.

Speaker 3 (01:06:29):
Isn't getting She's not gonna get brain yes, mom, brain.
Oh god, guys, pregnancy brain is real, except I'm doing
I'm doing well this interview.

Speaker 1 (01:06:35):
The real Yeah, it's a real thing. Oh it's such
a real thing.

Speaker 2 (01:06:38):
God.

Speaker 1 (01:06:38):
Yeah. You put a pregnancy brain with a with a
post metapausal brain and like it's amazing, we're doing this.

Speaker 2 (01:06:43):
Really it's a kind of yeah.

Speaker 1 (01:06:46):
Yeah, yeah, it's there's there's definitely the hormones. This was
the whole function of age, Like a girl. The whole
purpose was for me to show that the brain is
rewiring itself for the better. But in that process, you're
losing old and getting new ones. Mommy brains the same
thing you lose those neurons. It told you where your
keys were and what your tax task list.

Speaker 2 (01:07:08):
Was, Like, what is milk up? God? No, but it's
so real.

Speaker 3 (01:07:13):
I love by the way that you said that menopause
is all about reframing, you know, and it can become
like a superpower if we just understand how it works.
And it is so true. It's like I've felt this
in throughout my whole life too. It's like there's different
stages of your life and like you just have to
give into those stages. And it's like when it comes
to working out or eating, like, just because it worked
for you five years ago at twenty years old, twenty

(01:07:35):
five years old, thirty doesn't mean it's gonna work for
you at thirty five, forty. You know. So we have
to constantly evolve the way our bodies are evolving. But yeah, runners, man,
you got to get the right nutrients in.

Speaker 1 (01:07:44):
You got to get the nutrients in. You got to
vary it, you gotta stretch, You've got to you know everything.
The little things we talked about are like, will make
it you you know, injury proof.

Speaker 2 (01:07:53):
And don't overtrain. I used to run six miles a day,
and I definitely got injured doing that.

Speaker 1 (01:07:57):
So I came up with a couple of things in
my forties, like phrases to help my competitive brain know
that it's okay to not just full on run. The
first one is something I called sprunning. I actually had
a friend, I'm like, can we go spreading today, which
basically meant we're going to run shorter, but we're going
to do sprints in the run. So we did a

(01:08:18):
twenty minute run with ninety second sprints and thirty seconds off.
That was what the research was. Then when I got
into menopause and I injured myself, I mean, I'm only
sharing this from my own experience. One day, I was like,
I feel like if I run today, my hips are
going to feel so bad after this, and so I

(01:08:40):
was really like thinking about okay, but I need to
still move, and I came up with a phrase like
would I be okay if I just did a forward
movement workout? Just move your body forward, because when you
move your body forward, you bring cortisol down. And when
you bring cortisol down, like we've been talking, all the
other hormones will balance. But my competitive brain wasn't looking

(01:09:04):
at walking or even brisk walking as a workout, and
so I was like, but it's it's just forward movement
at a different pace.

Speaker 2 (01:09:13):
I was gonna say, forward is a pace.

Speaker 1 (01:09:15):
Yeah, theuring out forward is a pace. So again, if
we go like, if you start to look at everything
we're talking about as women, so many times if we
don't understand our bodies, we're doing. We know how to
do hard, really well. We can push on through, but
that's not always in our best interest, which is hard

(01:09:36):
for us to understand.

Speaker 3 (01:09:47):
So we have talked about so much, but as it
relates to women, we've talked about menopause. We've talked about
working out and syncing it with your cycle. We've talked
about fasting and making sure you're eating right as it
relates to your hormones and what's going on in your cycles.
But we haven't talked about pregnancy, guys, the sweet sweet
nine months of being pregnant. So just quickly, let's kind

(01:10:09):
of touch on it. You know, I think there's a
big movement now for women as a pregnant woman that
a lot of people want to stay as fit as
they can while pregnant, and that looks different. That doesn't
mean you're trying to lose weight. You're in fact, definitely,
definitely gaining weight. There's no avoiding that when you're pregnant.
But you know, there's this new kind of mentality of like,

(01:10:29):
we're no longer eating for two, which used to be
what doctors would.

Speaker 1 (01:10:32):
Tell you about.

Speaker 3 (01:10:32):
Yeah, ye, you know, so like what should pregnant women
be doing as it relates to what they're eating and
how they're moving their body maybe on a month to
month basically.

Speaker 1 (01:10:41):
Well, so the first thing is protein. Hopefully somebody gave
you the protein conversation. We definitely need to increase protein.
So this again ties into everything we've been talking about.
Protein breaks down into amino acids. Amino Acids sequence themselves
to create biological processes like we're talking about with peptides.
So please please please tons of protein. That would be

(01:11:04):
the first thing. The second thing, and this is something
that doesn't get enough airtime and really needs to which
is you are going to pass your microbiome on to
your child. So eating things like sour kraut, probiotic rich yogurts,
sour dough, fermented foods is probably the best thing you

(01:11:27):
can do when you're pregnant because now you're actually bringing
in a lot of different types of healthy bacteria, and
those bacteria are actually going to come through your breast
milk and even through your skin when you when your
baby's born. So like we used to always teach in

(01:11:47):
my clinic to new parents to hold your baby's skin
to skin contact because we have microbes on our skin
and we're in your baby the first three years of
your baby's life. They they the digestive system is still forming,
so this whole microbial system can be really helped helped
by the fermented foods. Skin contact is great, and you know,

(01:12:13):
making sure you're not lathering your baby or you and
a bunch of antibacterial stuff.

Speaker 3 (01:12:19):
Yeah, and I do have I do feel like being pregnant.
I've been pregnant now for a little under five months,
but just about it that five months cusp hi JP, Okay,
this is my first child. My cat John Pierano has
entered the set. But we're gonna stay away from Indy.

Speaker 1 (01:12:35):
Yeah, right, I'll look at you from a fire beautiful
yeah's eyes.

Speaker 3 (01:12:40):
I do feel like I have never been so health
conscious in my life, like when it comes to eating
and because I feel like this newfound like it's so
important to be fueling my body the right way and
eating healthy foods because everything that I eat goes right
to the baby, that's right.

Speaker 1 (01:12:57):
So the other thing we used to say in my
clinic all the time is pregnancy is the ultimate detox.
So something for women that are thinking about getting pregnant
is whatever toxic load you have in your body is
going to actually go into your child and so and
your baby is growing within your body, and if it
has a high toxic load, then you're going to end

(01:13:20):
up with that being passed on. So before you get pregnant,
looking at everything from like your makeups to your lotions,
to the plastics to heavy metals, like everything you can
do to minimize your toxic environment is really helpful. But
even while you are pregnant, like making sure that you're
not exposing yourself to a lot of endocrine disruptors, that

(01:13:41):
you're not exposing yourself to a lot of plastics will
make a really big difference for your child.

Speaker 3 (01:13:47):
Yeah, I mean they even say, like I remember when
I went to my first appointment with my gynecologist, she
was like, are you wearing sunscreen? And it's like I
never would have thought that sunscreen was so important with pregnancy,
but it actually is.

Speaker 1 (01:13:56):
Yeah. Interesting.

Speaker 2 (01:13:58):
Yeah, so I have to look into why this.

Speaker 3 (01:13:59):
Makes it's natural sunscreen exactly. Make sure it's a toxic stuff.
Oh yeah, make sure it's a good sunscreen. For our
male listeners, you know, listening to you today, what do
you want them to take away from our conversation that
they can apply to their female partner.

Speaker 1 (01:14:12):
Yes, it's so good because so many couples, heterosexual couples
end up trying to work out the same, eat the same,
and that's we want to avoid that. So the first
thing men need to know is that your partner needs
to train at a different pace at different times of
the month than you, So be sensitive to that. This

(01:14:33):
is not a moment where you're like, come on, push
on through. You want to know where she is in
her cycle, so you know when to support her to
push on through and when to tell her, hey, you can,
you know, chill out today. It's your week before your
parent So I think knowing a woman's menstrual cycle is
really important for men, and what comes with the ebbs
and flows of that. Second thing that I saw so

(01:14:55):
much in my practice was that women go on a diet,
women go to do some nutritionally and they don't get
as quick of a result as men do, and so
then they get frustrated. So I think the more we
can understand that the male and female female body respond
differently to lifestyle, it can really help take the shame

(01:15:16):
away from women I sat with when I first started
teaching fasting. I sat with so many couples where the
wife was so defeated because she did a fast and
only lost a pound and her husband lost twenty and
she thought it was her fault. So knowing that we're
different and we need different tools is really important.

Speaker 3 (01:15:37):
Yeah, and I even liked the examples that you had
brought in of coaches, male coaches coaching females. You know,
it's important for men to understand the female body, especially
when you're interacting with women, whether it be your sister,
your mom, the girls that you're coaching, or your wife.

Speaker 1 (01:15:52):
That's right. Yeah, I don't know why it took us
till this moment in history to have a conversation that
the female body and the male body should be doing
lifestyle different like that. It's been a no well known
fact for many years that we are have different makeup hormonally,

(01:16:13):
but we've never dove in to understand what that means
in conjunction with lifestyle.

Speaker 3 (01:16:18):
You know, better late than ever, I do have to say,
because when I was fourteen and fifteen years old, two
back to back years, same knee, I tore my ACL twice. Wow,
in a period of twelve months. Yeah, I tore my aclmclmniscus.
And each time I tore it, guess what I was
on my period?

Speaker 1 (01:16:33):
Right, right, exactly. So this is why it's like with
the fasting cycle. I literally had this big chart up
in my office trying to figure out, okay, day one
to day ten, what hormones are here, what nutrients do
we need?

Speaker 2 (01:16:47):
What?

Speaker 1 (01:16:47):
And I just tried to hack it as best I could.
But then I could, you know, fitness, It was fast
like a girl. It wasn't fitness like a girl. So
I wanted to make sure that I kept it just
in the lane of food and fasting. But so somebody
out there needs to take it and do the fitness version.

Speaker 2 (01:17:03):
Do you think society sees that as a controversial topic.

Speaker 1 (01:17:06):
Well, it's kind of inconvenient if you think about it,
Like for the coaches, it's inconvenient. For even the women,
it's inconvenient. Although once we understand when to eat and
what to eat and how to work out to our cycle,
it actually becomes quite effortless. So I think the reason,
if anything, that society would push against all of the

(01:17:27):
lifestyle cycling for women is that it's hard to understand,
and we like absolutes in this culture, like tell me
to do that or not, that we don't want to
have to think more critically for ourselves. So if it's controversial,
it's because there's a learning curve.

Speaker 2 (01:17:44):
Yeah, people don't want to do the work.

Speaker 1 (01:17:46):
They don't want to do the work. Yeah, But once
you learn how to like do all of this to
your cycle, it's literally effortless. Like even me at postmenopausal years,
like I have an intuitive sense because I've done this
for so long, like I should fast today, No, I
should eat yesterday. I fasted all day. This morning I
woke up and I was like, I need to eat breakfast.

(01:18:08):
Like I just flow with it because I know that
my body's going through different rhythms.

Speaker 3 (01:18:14):
The power of habit is so real, and I think
sometimes things can feel daunting at the start, but once
you get the hang of them, they get so much easier.

Speaker 1 (01:18:21):
It's so much easier, and learning anything is hard. I
just started surfing this year at fifty six years old.
I just have been surfing for like six months, and
the first couple times I went out, it is a
hard sport. You got to catch the wave, you got
to understand the culture that you got to get up.
But I kept at it, and it was such a

(01:18:42):
great example of if you keep at something, there's a click,
there's a moment that all of a sudden you're like
intuitively know how to do it. And now I'm hitting
that moment. So the same thing with learning how to
fast and eat and what to eat and when to
exercise and how to listen to your body's clues is
really a fun adventure if you get excited and curious

(01:19:04):
about it, and eventually it'll become so effortless. I just
I've seen it happen to so many women.

Speaker 3 (01:19:09):
You're a best selling author and leading voice in women's health,
and you've spent years studying why so much advice fails women.
What's the biggest thing people still get wrong about women's bodies?

Speaker 1 (01:19:23):
Okay, so I'm going to tell you two things. One
is that we' arrhythmic, so we should not be doing
the same lifestyle tools over and over and over again.
We need to know how to ebb and flow with
our favorite lifestyle tools. Second thing, and this one is
one I thought, God, I got to write a whole
book on this, is that what happens to a woman
is her body reacts to every environment she puts herself in.

(01:19:47):
So if she puts herself in a stressful environment over
and over and over again, her hormones are going to
go into a stressed state. If she puts herself in
a loving and nurturing environment over and over again, her
hormones are going to respond by giving her the a
real increase in beautiful hormones. So we have to It's

(01:20:08):
almost like we're like these little sentient beans that like
go into a room and we're like adapting to everything
going on in the room. We are very, very tuned in.
So the ignoring our subtle clues is what's harming our health.

Speaker 3 (01:20:24):
Okay, well, we talked about so much. I feel like
you could literally talk our ears off. But we're almost
at twelve pm. We've got, you know, two minutes left.
So what do you have coming up that you're excited about?

Speaker 2 (01:20:35):
Yeah?

Speaker 1 (01:20:35):
You know, Okay, So I'll tell you something. I'm at
a really interesting point in my career because I closed
my practice when Fascaa Girl came out, and then I
wrote three books in three years, which I do not
recommend anybody.

Speaker 2 (01:20:48):
Do most people it takes like two years to write
one book.

Speaker 1 (01:20:51):
Yeah, so I wrote the trilogy Fast Like a Girl,
Eat a Girl, Age Like a Girl. So I'm not
in a book contract right now, and so I'm looking
to repace my life, and I'm doubling down on YouTube,
so I'm doing a lot. We're getting a lot of
people just wanting to know more about questions like you're
asking right now, wanting more know about food and exercise

(01:21:13):
and fasting how it relates to a female body. So
I've gone from doing four new videos a week to seven,
so I go live every week over there. So I'm
doubling down on that. And then I I was telling
you earlier, I'm really excited about Substack and this is,
you know, off the topic of fitness and health. But
as somebody who's been a content creator for over a decade,

(01:21:36):
you know, most people don't realize you have to create
content that the algorithm wants rewards you for. And in
YouTube world, anything related to weight loss the algorithm or
fasting or atopogy, the algorithm loves that. But if I
do a mindset video, it's like, we don't know what
you're talking about. It won't show it to anybody. So

(01:21:59):
I've moved to do some really cool topics over on substack.
I'm doing writings, I'm doing videos and just talking about
new ideas over there, trying to help people. I really
want to help people critically think through health. I feel
a little sad right now the way in which we

(01:22:20):
take health information in is so bite size, and we
don't know how to integrate that into a holistic health view.
And so I've been really encouraging my following to listen
to longer podcasts, to listen to longer YouTube videos, to
read books, and try to get out of this desire

(01:22:40):
to just see a ninety second reel and go oh,
I got to do that, Like ninety second reel should
be entertainment, not prescriptions for your health. So on substack,
I'm having conversations like that.

Speaker 2 (01:22:51):
That's great.

Speaker 1 (01:22:52):
Yeah.

Speaker 2 (01:22:52):
Also you'll get a good pulse on what people want
to know what you're about.

Speaker 1 (01:22:55):
Yeah, like rite because on YouTube, I can tell you
what the algorithm wants me to talk about, but I
want to know what people want me to talk about.
So and this is why I'm so excited about substack,
because I'm like, we get to interact with our with
our following in such a different way. And I think
if you're not like a podcaster or an influencer of

(01:23:16):
some kind, you don't understand what we have to go
through to make it entertaining, to make the algorithm like it.
It's not as pure as like what we're doing now
or what I did in my office where I was
able to give much deeper advice. That's what I want
to do on substack. I love it.

Speaker 3 (01:23:33):
And I also feel like your work is such a
reflection of who you are and what you're interested in,
you know, And the beautiful thing about being a woman
is you know the chances if you're interested in something
and something's working for you, it's probably going to work
for their care good points, and you've done such a
good job communicating those things. So I think Substack is
going to be awesome for you. I can't wait to
check it out. I can't wait to read all of
your books. Guys, if you haven't checked out one of

(01:23:54):
Mindy's books yet, pick a copy up. I'm sure there's
one of them that we talked about today that you
were just like dying to get your hands on. After
this conversation, Mindy, thank you so much for walking.

Speaker 1 (01:24:04):
Oh, thank you. Next time, next time, I'm gonna wear
a proper outfit.

Speaker 3 (01:24:08):
No, no, next time we're going on a hike, okay,
and I want to wear a weighted best You will
be the first person I've ever weighted vest heights with.

Speaker 1 (01:24:15):
Let's do it, and we're gonna do it. You could
end up doing it like post pregnancy and see if
it does because you are going to gain some weight.
That's your natural process.

Speaker 2 (01:24:24):
Let me tell you, guys, I have.

Speaker 1 (01:24:25):
Yeah, it's like the body holds onto fat a little
bit more and there's a reason for that.

Speaker 2 (01:24:29):
And it's okay, yeah, that's totally fine.

Speaker 1 (01:24:31):
So when next year, if you guys come back to La,
let's do a wreck we'll go up into the mountains
and New Wrecking together.

Speaker 2 (01:24:37):
I would love that. Thank you so much.

Speaker 1 (01:24:38):
Thank you.

Speaker 3 (01:24:42):
That's our conversation with doctor Mindy Pels.

Speaker 2 (01:24:45):
I am so.

Speaker 3 (01:24:46):
Grateful for each and every one of you that tuned
in today and made it this far in the episode.
From understanding how women can work with their hormones to
rethinking the way we approach fasting, movement and overall health,
this episode really covered a lot of bass for us.
If you have questions for Mindy, you would like me
to ask her the next time we sit down or
move our bodies together, as always, slide into our podcast DMS.

(01:25:11):
I am here to serve you and I want to
make sure we are doing our best to have all
of your questions answered, So do not be afraid to
reach out to me. I am so excited every single
time I get a DM from each and every one
of you. So again, thank you guys so much for
pressing play, thank you for coming back week after week,
and thank you for being a part of this community

(01:25:32):
that we are building together. This show genuinely would not
exist without you, and I do not take a single
listen for granted. If you are enjoying post friend high.
It would mean so much if you followed the show
here wherever you're listening, shared it with a friend, and
maybe even leave us a review. Your support helps us
grow and continue bringing you conversations that we can all

(01:25:53):
learn from together. We have awesome episodes coming up and
we are posting every single Monday, so make sure you
follow the show and I'll see you guys next week.
Mm hmm

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Dr. Mindy Pelz: Why Women Should Train Differently Than Men