Culture Apothecary with Alex Clark Your 30s Are The Blueprint For Menopause | Dr. Mindy Pelz
Oct 31, 2025
Dr. Mindy Pelz, a New York Times bestselling author and hormone expert, dives into how your 30s lay the groundwork for menopause. She emphasizes the importance of metabolic health and setting boundaries to avoid burnout. Mindy explains how to leverage fasting for better hormonal balance and stresses the significance of maintaining ovaries while discussing menopause timing. She also addresses brain rewiring post-menopause and offers practical tips like circadian hacks and stress management to support hormonal well-being.
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Metabolic Fitness Starts In Your 30s
- Get metabolically fit in your 30s to shape your menopause outcome.
- Hemoglobin A1c near 5.0 is the key marker to aim for to protect sex hormones.
Hormonal Hierarchy Shapes Outcomes
- Hormones follow a hierarchy where insulin controls sex hormones and cortisol controls insulin.
- Balancing oxytocin and cortisol indirectly supports healthy sex-hormone function.
Fast Daily To Improve Metabolism
- Use daily fasting (13–15 hours) to reach ketosis and improve metabolic health.
- Pair a consistent eating window with cleaned-up food choices rather than strict low-carb dogma.
