Pelz defines the fasted state by whether a drink raises blood sugar. She says black coffee often fits, while green juice may end the fast, and recommends individual testing with a continuous glucose monitor for additions such as cream.

Blood-sugar response is the proposed deciding signal
Black coffee may preserve the fasted state
Green juice can raise blood sugar despite its healthy image
Cream and other additions can affect individuals differently

“the biggest mis myth is that fasting is literally a state of not letting your blood sugar rise.”
Dr. Mindy Pelz · 10:00

“We've you've got to put a CGM on, a continuous glucose monitor on and test it for yourself because everybody's different.”
Dr. Mindy Pelz · 10:30

#fasting#blood sugar#coffee#cgm

Myth Buster1:05:30

Adding Hormones Does Not Mean Cells Can Use Them

Pelz says hormone replacement should be considered alongside metabolic health, receptor function, toxic load, inflammation, stress, and lifestyle. She favors bioidentical hormones at low doses in her own case but rejects the idea that simply adding more hormone guarantees improvement.

Exogenous hormone presence does not guarantee cellular response
Metabolic health and receptor access are presented as prerequisites
Pelz distinguishes bioidentical from synthetic hormones
Stress, sleep, diet, alcohol, and fasting remain part of the assessment

“just because you put the hormone into your body doesn't mean your body knows what to do with it.”
Dr. Mindy Pelz · 1:06:00

“You can't rub enough estrogen onto a woman [laughter] to undo a stressed lifestyle.”
Dr. Mindy Pelz · 1:11:30

#hrt#menopause#metabolic health#lifestyle

Hot Take· 2

Hot Take51:30

GLP-1 Drugs Suppress Hunger but May Leave the Cause Untouched

Pelz acknowledges that GLP-1 drugs can save lives but argues they may reproduce effects people report from fasting without repairing the food environment that preceded weight gain. She emphasizes fiber, food diversity, avoiding certain processed oils, and learning sustainable habits rather than relying only on escalating doses.

Gut microbes participate in GLP-1 production
Pelz points to fiber and yerba mate as microbial inputs
She argues ultra-processed foods and certain oils damage the relevant ecosystem
Medication may reduce hunger without changing prior habits

“I'm not saying we don't do it. I'm just saying that it's not root cause.”
Dr. Mindy Pelz · 53:30

“They didn't they didn't get to the root cause of why they got overweight in the first place.”
Dr. Mindy Pelz · 56:00

#glp-1#weight loss drugs#microbiome#habits

Hot Take1:12:30

Menopause May Rewire the Brain Rather Than Simply Diminish It

Drawing on Lisa Moscone’s work, Pelz presents declining estrogen as a signal for brain adaptation rather than only a deficit to replace. She says the pruning process may strengthen the ability to shift between creative and logical modes and frames menopause as preparation for later-life leadership.

Hormone levels are not expected to remain identical from age 30 to 50
Estrogen decline is described as a brain-rewiring signal
Pelz links the transition to stronger later-life focus and independence
She cautions against automatically restoring youthful hormone levels

“you are not supposed to have the same estrogen, progesterone, and testosterone level at 50 as you did at 30.”
Dr. Mindy Pelz · 1:12:30

“It is a pruning process that's preparing you for leadership which is what the evolutionary reason for menopause is that we're meant to be leaders.”
Dr. Mindy Pelz · 1:13:30

#menopause#brain health#estrogen#leadership

Explainer· 3

Explainer19:00

Why a Water Fast Can Feel Easier Than Eating 800 Calories

Pelz contrasts a water fast with a fast-mimicking diet. She says water fasting can move a person into ketosis faster, while small carbohydrate-containing meals may prolong hunger even though the fast-mimicking approach has published research behind it.

The fast-mimicking diet keeps calories and carbohydrates low rather than eliminating food
Pelz says eating a little can feel harder than eating nothing
She reports reaching ketosis within 24 hours on water alone
She says the packaged diet took longer to raise her ketones

“When people start fasting, they actually find eating a little bit of food more difficult than the water fast.”
Dr. Mindy Pelz · 21:30

“In a water fast, I can go into ketosis within 24 hours.”
Dr. Mindy Pelz · 22:00

#water fast#fast mimicking#ketosis#hunger

Explainer31:00

Why Pelz Uses Ketones as an Alternative Fuel in Menopause

Pelz argues that declining estrogen makes glucose use less effective and positions ketones as an alternative brain fuel. She links fasting-driven fat burning to ketone production, reduced hunger, mental clarity, and a calming GABA response.

Estrogen decline is linked to greater insulin resistance
Fat burning is required to produce ketones
Pelz says ketones can support mental clarity and reduce hunger
The recommendation is aimed especially at menopausal brain fog

“When you go and and we can break it out according to somebody's lifestyle, but when you go into a longer fasted state, what happens…”
Dr. Mindy Pelz · 31:30

“We're not bringing the ketone into the brain picture for menopausal women.”
Dr. Mindy Pelz · 33:00

#menopause#ketones#brain fog#estrogen

Explainer48:00

Eating the Same Healthy Foods Can Create a Gut Monoculture

Pelz describes gut microbes as brokers that turn food into nutrients available to human cells and influence cravings. She argues that repeatedly eating the same foods favors a narrow group of microbes, while greater plant diversity supports a broader microbiome.

Microbes help break food into accessible nutrients
Different microbes need different food inputs
A repetitive diet can strengthen dominant microbes
Fruit and vegetable variety is the proposed practical response

“So the microbes are like the broker.”
Dr. Mindy Pelz · 48:30

“Like the name of the game is diversity.”
Dr. Mindy Pelz · 49:30

#microbiome#food diversity#gut health#cravings

Story· 1

Story03:00

The 1,300% Testosterone Claim Was the Wrong Hormone

Pelz explains that a viral interview incorrectly attributed a reported 1,300% fasting increase to testosterone rather than growth hormone. The mistake triggered public criticism but also amplified her reach, and she notes that newer testosterone studies are conflicting.

The cited study concerned growth hormone, not testosterone
Pelz says the error occurred late in a three-and-a-half-hour interview
She reports that newer fasting-and-testosterone studies conflict
The controversy increased recognition, sales, and podcast invitations

“He asked me about fasting for men and I quoted a study that was a misquote and I said when a man fasts for 24…”
Dr. Mindy Pelz · 03:00

“But the study I if I had just said growth hormone, we would have been fine.”
Dr. Mindy Pelz · 07:30

#misinformation#growth hormone#testosterone#social media

Tool· 1

Tool1:22:00

How Pelz Uses Apple Cider Vinegar Around Meals and Fasts

Pelz recommends a tablespoon of apple cider vinegar in water before a meal, in salad dressing, or during a fasting window. She says it can stabilize blood sugar, reduce hunger, and soften the response to a high-carbohydrate meal, while acknowledging that the taste is difficult for some people.

Use one tablespoon in water before a meal
Salad dressing is an alternative delivery method
Pelz also uses it during fasting to manage hunger
She says it can be taken after a high-carbohydrate meal

“So, you just do a tablespoon in water before you eat a meal or put it on your salad dressing or you have it in…”
Dr. Mindy Pelz · 1:22:30

“Before a meal is the best.”
Dr. Mindy Pelz · 1:23:00

#apple cider vinegar#blood sugar#hunger#fasting

Takeaway· 1

Takeaway26:00

Fasting Can Trigger Disordered Eating Without a Slow On-Ramp

The discussion identifies pregnancy, nursing, and eating disorders as important fasting exclusions or cautions. Pelz describes spending 90 days stabilizing one client’s food choices and blood sugar before gradually delaying breakfast, rather than beginning with restriction.

Pregnancy is presented as a clear no-fast period
Pelz discourages fasting while nursing
Eating-disorder histories need psychological support
Food stability came before gradually extending the overnight window

“I think people with eating disorders need to actually involve a psychologist or something because it can trigger that.”
Dr. Mindy Pelz · 26:00

“But we had to stabilize her relationship to food.”
Dr. Mindy Pelz · 28:30

#eating disorders#safety#pregnancy#food relationship

Frameworks in this episode

Cycle-Synced Fasting

Outcome-Matched Fasting Ladder

The 90-Day Supplement Reset

Insights & moments

⚡Myth Buster· 2

A Fast Is About Blood Sugar, Not Simply Consuming Nothing