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Stay Young After 30: Top Diet & Lifestyle Hacks To Stop Decline & Heal The Body | Mindy Pelz

Dr Rangan Chatterjee・2 minutes read

Fasting can aid women in managing hormonal changes, fertility, and weight, aligning with different menstrual cycle phases. Understanding hormone fluctuations and tailoring fasting and diet practices accordingly can optimize women's health and well-being.

Insights

  • Vary fasting to combat menopausal weight gain and insulin resistance due to decreasing estrogen levels.
  • Microbiome health is crucial for estrogen breakdown; prioritize polyphenol-rich probiotic foods.
  • Fasting benefits include reduced inflammation, balanced metabolic markers, and improved liver function.
  • Women resistant to fasting can benefit from following cycle phases, resting more before their period, and exercising accordingly.
  • Empowering women to understand and trust their bodies is key to hormone balance and overall well-being.
  • Understanding hormonal changes can aid in scheduling activities and nurturing oneself based on cycle phases.

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Recent questions

  • How can women combat menopausal weight gain?

    Women can combat menopausal weight gain by varying fasting, incorporating keto-style foods alongside good carbs, adjusting glucose levels cyclically, and detoxifying post-ovulation to prevent estrogen storage as fat. Prioritizing microbiome health with polyphenol-rich probiotic foods and avoiding toxic products that disrupt hormonal balance are also crucial steps in managing weight gain during menopause.

  • What are the benefits of fasting for women?

    Fasting offers reduced inflammation, balanced metabolic markers, improved liver function, and can aid in resetting dopamine levels positively. Different fasting lengths trigger cellular repair, apoptosis, and gut health benefits, with longer fasts aiding in weight loss and converting white fat to brown fat for easier burning. Fasting can also provide insights into personal hunger triggers, emotional eating, and overall self-awareness, transforming one's relationship with food.

  • How can women optimize their health through fasting?

    Women can optimize their health through fasting by aligning fasting lengths with menstrual cycle phases, supporting liver and gut health during ovulation, and focusing on hormones detoxification to prevent imbalances and cancers. It is essential to introduce hormone feasting foods to support progesterone levels and adjust diets to align with progesterone's needs. Following the recommended protocol before their period and balancing fasting based on cycle stages are key strategies for women to optimize their health through fasting.

  • What is the significance of understanding women's hormonal cycles?

    Understanding women's hormonal cycles is crucial for tailoring fasting and dietary practices to hormonal changes throughout the month. Hormones play a vital role in weight loss, stress levels, and fertility, impacting women's overall well-being. By syncing activities and self-care practices with hormonal fluctuations, women can optimize their energy, productivity, and health throughout their menstrual cycle.

  • How can women adjust their workouts based on their menstrual cycle?

    Women can adjust their workouts based on their menstrual cycle by pushing hard during days 1-10, focusing on building muscle during days 11-15, and lowering intensity but maintaining activity in the final week. Cardio and high-intensity workouts are favored in the first half of the cycle, while strength training is recommended in the second half. By utilizing testosterone during ovulation for muscle building and insulin sensitivity, women can tailor their exercise routines to maximize the benefits of their hormonal fluctuations.

Related videos

Summary

00:00

"Menopausal Weight Management: Fasting and Keto"

  • Vary fasting to combat menopausal weight gain and insulin resistance as estrogen decreases.
  • Incorporate keto-style foods alongside good carbs like potatoes, fruits, and vegetables while avoiding refined sugars and flours.
  • Adjust glucose levels cyclically, increasing intake before menstruation and decreasing after.
  • Postmenopausal women should alternate between high and low carb weeks to maintain variety.
  • Microbiome health is crucial for estrogen breakdown; prioritize polyphenol-rich probiotic foods.
  • Detoxify post-ovulation to prevent estrogen storage as fat, reducing breast tenderness and weight gain.
  • Toxicity from products like perfumes and lotions can disrupt hormonal balance, impacting women over 40 significantly.
  • Consider natural, less toxic beauty products and avoid additional liver strain post-ovulation.
  • Fasting benefits include reduced inflammation, balanced metabolic markers, and improved liver function.
  • Gradually introduce fasting to manage adrenal fatigue caused by chronic stress, starting with small fasting windows.

14:22

Optimizing Health Through Individualized Fasting Approaches

  • Fasting should be approached gently to avoid a cortisol surge, similar to a gentle exercise approach.
  • Women resistant to fasting can benefit from following cycle phases, resting more before their period, and exercising accordingly.
  • The "Reset Academy" offers various fasting options, including autophagy and water fasts, allowing individual choice.
  • Shift workers, like nurses, can optimize their eating schedule by having a protein-rich meal before their shift, fasting during work, and having a light meal after.
  • Athletes, especially female endurance athletes, can benefit from protein-rich meals, experimenting with different fasting durations, and protein cycling for muscle building.
  • Fasting may not be suitable for individuals with eating disorders, during pregnancy, or while nursing for more than 15 hours.
  • Fasting cycles can aid women trying to conceive by adjusting fasting periods to clean up estrogen, support ovulation, and focus on hormone feasting post-ovulation.
  • Fasting aligns with human evolutionary traits, with a genetic predisposition for fasting periods, potentially linked to diabetes prevention.
  • Social media discussions on health should be approached with individuality in mind, using information as a starting point for personal health journeys.
  • Health is individual, with no absolute rules, requiring a nuanced approach and personal experimentation for optimal results.

28:40

"Exploring Fasting for Health and Self-Discovery"

  • Experimenting with different approaches throughout the menstrual cycle can alter experiences and aid in self-discovery.
  • Podcasts and social media can empower individuals, but reliance on conflicting expert advice can be confusing; personal experimentation is key.
  • Current medical approaches may not be effectively addressing the rising rates of illness and obesity globally, prompting the need for individualized paths to health.
  • Curiosity and self-experimentation, such as applying exercise principles to combat jet lag, can lead to personal discoveries and improved well-being.
  • Fasting can offer insights into personal hunger triggers, emotional eating, and overall self-awareness, potentially transforming one's relationship with food.
  • A fasting journal with prompts can enhance the fasting experience, prompting introspection and potentially uncovering limiting beliefs.
  • Fasting can lead to mental clarity, improved relationships with food, and self-discovery, offering a unique path to personal growth.
  • Different fasting lengths, such as 12-16 hours and 17+ hours for autophagy, can trigger cellular repair, apoptosis, and overall health benefits.
  • A 24-hour fast can reboot intestinal stem cells, repair gut lining, eliminate harmful bacteria, and improve nutrient absorption, benefiting gut health significantly.
  • Longer fasts, like the 36-hour fat burner reset, can aid in weight loss, particularly targeting visceral fat, and convert white fat to brown fat for easier burning.

43:44

"Fasting resets dopamine, aids hormone detox"

  • System reboot results in dopamine utilization reset
  • D2 receptor sites increase post-fast, enhancing dopamine enjoyment
  • 48-hour fast initiates dopamine system reboot
  • 72-hour fast resets immune system, as per Vter Longo
  • Fasting aids in resetting dopamine, altering food relationship positively
  • Dopamine resistance akin to insulin resistance, impacting food addiction
  • Fasting aids in resetting dopamine system, reducing food cravings
  • Fasting lengths should align with menstrual cycle phases
  • Liver and gut support crucial during ovulation for hormone breakdown
  • Hormones detoxification vital to prevent hormonal imbalances and cancers

59:12

"Progesterone and Fasting: Women's Health Guide"

  • Progesterone levels affect fasting ability, caution against fasting without proper consideration.
  • Recommended fasting duration for women, even those metabolically flexible, is under 13 hours.
  • Introduction of hormone feasting foods to support Progesterone, including chocolate, sweet potatoes, squashes, quinoa, and tropical fruits.
  • Changing diet to align with Progesterone's needs, emphasizing the importance of specific foods.
  • Positive outcomes reported by women following the recommended protocol before their period.
  • Importance of fasting based on menstrual cycle stages, with high stress fasts at the start and low stress or no fasting at the end.
  • Significance of being able to fast as an indicator of metabolic health and mitochondrial function.
  • Suggested approach of a two-week pre-reset to ease into fasting for those struggling with longer fasts.
  • Explanation of hormonal changes in women in their 40s leading to insulin resistance and cognitive decline.
  • Emphasis on fasting as a crucial tool for perimenopausal and menopausal women to combat insulin resistance and support cognitive function.

01:14:30

"Empowering Women Through Hormone Balance and Awareness"

  • To balance hormones, step out of fasting to focus on progesterone, especially for those not following a monthly cycle.
  • For postmenopausal women, the 511 method involves five days of fasting with a ketobiotic diet and one day of extended fasting for gut repair, followed by a day of hormone feasting.
  • Younger women, especially those without regular cycles, should prioritize menstrual health for detoxification and balance hormones using fasting cycles or a 30-day fasting reset.
  • Women's hormones are crucial for survival and reproduction, impacting weight loss, stress levels, and fertility.
  • Exercise should align with the menstrual cycle, with PS Power Sync 60 offering a monthly workout schedule tailored to hormonal fluctuations.
  • Using the moon cycle as a guide can help women without periods track their hormonal patterns and sync with nature.
  • Research on other cultures and infertility rates can provide insights into managing hormonal health and lifestyle practices.
  • Women living together can synchronize menstrual cycles through pheromones, highlighting the importance of hormone literacy and self-awareness.
  • Empowering women to understand and trust their bodies is key to hormone balance and overall well-being.
  • The ultimate goal is not just hormone balance but empowering women to know and trust themselves, fostering self-awareness and self-reliance.

01:28:56

Optimizing Women's Health Through Hormonal Cycles

  • Fasting is a crucial step in empowering women and understanding their cycles.
  • Women need to delve into the intricacies of their hormones to optimize health.
  • Exercise plays a vital role in women's health, especially during different phases of their cycle.
  • Day one of the cycle marks the start of menstruation, requiring feminine care products.
  • Days 1 to 10 focus on estrogen production, enhancing mental clarity and physical attributes.
  • Estrogen peaks during ovulation (days 10-15), followed by a surge of testosterone for motivation.
  • Progesterone then calms the body during the manifestation phase (days 11-15).
  • The manifestation phase is ideal for creativity, problem-solving, and connecting with others.
  • Post-ovulation, a second power phase (days 16-18) occurs before transitioning into the nurture phase (day 20 onwards).
  • Nurturing oneself during the final phase is crucial to managing PMS symptoms and stress levels.

01:44:09

"Women's Body Recovery for Productivity and Health"

  • Women empowerment is crucial, but it's essential to recognize the need for body recovery to maintain productivity.
  • Progress has been made in women's opportunities, but biological differences must be acknowledged for moving forward effectively.
  • Understanding women's monthly cycles is vital for optimizing energy and productivity, like reducing Zoom calls before periods.
  • Rest and self-care are essential during challenging work weeks, even if societal support is lacking.
  • Neglecting self-care can lead to severe health consequences, like autoimmune issues, Alzheimer's, and divorce.
  • Hormone literacy is crucial for women to understand their bodies and prioritize recovery.
  • Women often blame themselves for health issues instead of considering external factors like hormones and societal pressures.
  • Women's innate wisdom about their bodies is often overlooked due to societal expectations of constant productivity.
  • Men and women have different hormonal profiles, impacting fasting approaches; women should adjust fasting based on their menstrual cycle.
  • One meal a day fasting may not be suitable for most women due to the need for stable glucose levels for progesterone and thyroid health.

01:59:27

"Optimizing Health Through Fasting and Nutrition"

  • Proper thyroid function requires sufficient calorie intake when eating one meal a day.
  • One meal a day can harm women hormonally, affecting their health without their awareness.
  • A free guide is available to help build healthy habits after watching the video.
  • Women over 40 experience hormonal changes due to declining ovaries and fluctuating estrogen levels.
  • Fasting can help maintain age-appropriate estrogen levels in women over 40.
  • Fasting aids in managing insulin resistance in women with PCOS or fertility issues.
  • The human body was designed to switch to a fat-burning system during fasting.
  • Fasting can counteract the metabolic damage caused by a poor diet.
  • Caution is advised for individuals with eating disorders, pregnant women, and nursing mothers when fasting.
  • Understanding the menstrual cycle is crucial for tailoring fasting and dietary practices to hormonal changes throughout the month.

02:14:51

"Women's Hormonal Cycles Impact Health"

  • Estrogen is beneficial for the environment and is forgiving towards cortisol, allowing for activities like marathons or water fasting without major hormonal disruption.
  • Progesterone, unlike estrogen, is sensitive to stress and is termed the "power phase" due to its complexities.
  • Insulin is crucial for glucose storage and cellular energy, with resistance occurring from prolonged high glucose levels.
  • Insulin sensitivity means cells efficiently use glucose, while resistance hampers this process, akin to repeated requests leading to deafness.
  • Women's insulin sensitivity fluctuates throughout a 28-day cycle, impacting blood sugar levels and health assessments.
  • The first 10 days of the cycle, the "power phase," are marked by insulin sensitivity, allowing for high-stress activities like marathons.
  • Ovulation, the "manifestation phase," sees peak estrogen and testosterone levels, enhancing motivation, libido, and productivity.
  • Testosterone, typically viewed as a male hormone, plays a vital role in women's motivation, drive, and muscle building during ovulation.
  • Post-ovulation, a low hormone phase ensues, leading to the "second power phase," crucial for fasting cycles and hormonal balance.
  • The menstrual cycle's nuances challenge traditional societal structures, necessitating a shift towards understanding and accommodating women's hormonal fluctuations for optimal health.

02:30:16

"Hormonal Cycle Impact on Activities and Health"

  • Days 1 to 10 and days 16 to 19 are when hormones are lowest, ideal for a 3-day water fast or one meal a day, but not during manifestation phase.
  • Keep fast around 15 hours during manifestation to avoid detox effects and avoid being in keto.
  • Transition back to low carb and keto in the second power phase after manifestation phase for hormonal benefits.
  • Women can tolerate various stressors during power phases, allowing planning activities based on hormonal cycles.
  • Understanding hormonal changes can aid in scheduling activities and nurturing oneself based on cycle phases.
  • Proactively teaching daughters about hormonal cycles from a young age can prevent issues later in life.
  • Behavioral changes in teenagers during hormonal shifts can impact communication and conflict resolution.
  • Progesterone phase requires higher glucose levels for hormone production, necessitating smart carb choices.
  • Stress tolerance decreases in the nurture phase, requiring self-care and slowing down to balance hormones.
  • Exercise recommendations vary throughout the cycle, with cardio and high-intensity workouts favored in the first half and strength training in the second half.

02:45:03

Optimizing Workouts and Relationships Through Hormones

  • Adjusting workout intensity based on menstrual cycle: Days 1-10, push hard; Days 11-15, focus on building muscle; Final week, lower intensity but maintain activity.
  • Utilizing testosterone during ovulation for muscle building and insulin sensitivity.
  • Structuring workouts during ovulation: Target different muscle groups on different days, lift heavy weights for muscle growth.
  • Adapting workouts for postmenopausal women: Focus on brain health through exercise, follow a 30-day or weekly calendar to cover all hormonal bases.
  • Communication in relationships based on menstrual cycle: Resolve conflicts between Days 10-15 for optimal connection.
  • Enhancing intimacy and attractiveness during ovulation: Partner may find female partner more attractive and open to connection.
  • Supporting female partner post-ovulation: Provide space and support starting from Day 20 of her cycle, understanding her needs and offering assistance.
  • Importance of understanding female physiology in relationships: Avoid taking personal offense, recognize hormonal influences on behavior and emotions.
  • Impact of hormonal changes on relationships: Lack of self-awareness can lead to misunderstandings and relationship issues, highlighting the need for hormone awareness.
  • Addressing divorce statistics and hormonal changes: Many divorces post-40 initiated by women due to hormonal shifts affecting brain function, emphasizing the importance of self-awareness and understanding hormonal changes.

02:59:50

Navigating Women's Health: Beyond Medications and HRT

  • Women often struggle with their health due to a lack of understanding and support for their unique needs, leading to reliance on medications rather than addressing lifestyle factors.
  • Hormone replacement therapy (HRT) can be a complex and individualized journey, with various options like bioidenticals requiring careful consideration and alignment with a healthy lifestyle to be truly effective. Social media should not be the primary source of information for such critical health decisions, emphasizing the importance of a holistic approach that includes diet, detox pathways, cortisol levels, and overall lifestyle choices.
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