When to do water fasts versus modified fasts

What if the confusion around fasting and hormones isn’t because the science is complicated, but because most people are using the wrong tools for the wrong goals? In this episode, I sit down with Dr. Mindy Pelz to get clear about what fasting actually does, when it helps, and when it backfires. This is a conversation about taking ownership of your metabolism instead of chasing trends that don’t match your life.

We talk about the viral moment from her Stephen Bartlett interview, how misinformation spreads, and what she learned from being at the center of it. Mindy breaks down her six core fasts, why women need a different strategy, and how to adjust your approach if you train hard. We get into cycle-based fasting, fertility, menopause, HRT, toxic load, peptides, creatine, apple cider vinegar, and the rise of GLP-1 drugs. If you’ve ever wondered how to use fasting without wrecking your energy or performance, this episode will give you a clearer path forward.

Dr. Mindy Pelz is a bestselling author, educator, and functional health expert known as the fasting guru. Her books Fast Like a Girl and Age Like a Girl have helped millions of women rethink metabolic health, hormones, and aging, and she has led hundreds of thousands of people through community fasts that focus on real-world results, not quick fixes.

What We Discuss:

(00:00) How a Misquote Went Viral and Changed Mindy’s Career

(04:12) What the Internet Got Wrong About Testosterone and Fasting

(11:19) The Biggest Fasting Mistakes Most People Still Make

(17:05) The Six Core Types of Fasting and When to Use Each

(23:28) Fasting for Gut Repair, Weight Loss, and Dopamine Reset

(28:54) How Athletes and Active Women Should Adapt Their Fasts

(34:04) Cycle-Based Fasting and Hormonal Timing for Women

(43:00) Supplement Cycling, Autophagy, and Metabolic Flexibility

(55:19) GLP-1 Drugs, Gut Health, and the Real Drivers of Hunger

(59:31) The Long-Term Risks of Quick-Fix Weight Loss Trends

(01:05:40) Fertility, Progesterone Needs, and Rethinking HRT

(01:16:14) Menopause, Brain Rewiring, and Building Cognitive Strength

(01:28:48) Peptides, ACV, and Final Insights Before Wrap-Up

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Find more from Jen: 

Website: www.jennifercohen.com

Instagram: @therealjencohen  

Books: www.jennifercohen.com/books

Speaking: www.jennifercohen.com/speaking-engagement

Find more from Dr. Mindy Pelz:

Website: www.drmindypelz.com

Instagram: @dr.mindypelz

TikTok: @drmindypelz

YouTube: @drmindypelz