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The Ultimate Health Podcast
550: Fasting Expert: The Complete Guide to Fasting (Do It Correctly!) | Dr. Mindy Pelz
Jul 27, 2023
03:17:53
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Quick takeaways
- Fasting can optimize weight loss and improve cellular repair through autophagy.
- Varying fasting windows and incorporating longer fasts can overcome plateaus and promote continued weight loss.
- Clean eating is crucial for optimal fasting results, avoiding inflammatory oils and toxic ingredients.
- Exploring different diets, such as a carnivore diet, and adjusting carbohydrate intake can break weight loss plateaus.
- Understanding hormonal changes can help women optimize workouts and fasting, align work schedules with menstrual cycles, and manage blood sugar levels.
Deep dives
The Benefits of Fasting
Fasting taps into the body's natural fat-burning system and can supercharge weight loss, improve mental clarity, and optimize cellular repair through autophagy.
Modifying Fasting for Weight Loss
To kickstart weight loss, start by compressing your eating window into 8 hours and gradually increase fasting time. Focus on timing first, then gradually make food changes. Avoid inflammatory oils, shift to natural carbohydrates, and eliminate obesity-promoting toxins from your diet.
The Physiology of Fasting and Cellular Repair
During fasting, the body enters a state of autophagy, where it removes old and damaged cells. Autophagy peaks around 72 hours of fasting. By fasting, you stimulate apoptosis, the programmed death of senescent cells, and facilitate the repair and detoxification process. Supporting detox pathways and using binders can aid in the elimination of toxins during fasting.
Varying Fasting Windows for Better Results
One common mistake people make with fasting is sticking to the same fasting window every day. This can lead to a plateau in results. To overcome this, it's important to vary your fasting windows, just like our primal ancestors did. Incorporate longer fasts, such as 36 hours, to shake up the routine and promote continued weight loss and other benefits.
Clean Eating and Avoiding Toxic Ingredients
Another mistake is thinking that fasting is a free pass to eat anything. Clean eating is key for optimal results. Eliminate bad oils like canola and corn oil, and focus on healthy oils like avocado and olive oil. Additionally, avoid toxic ingredients such as diet soda and processed foods that can hinder your progress.
Breaking Through Weight Loss Plateaus
If you hit a weight loss plateau despite clean eating and varied fasting windows, there are additional strategies to consider. One option is to try a carnivore diet, where you primarily consume meat. This can reduce inflammation and promote weight loss. Another option is to explore different levels of carbohydrate intake, such as lowering carbs to 10 net grams per day or pulsing in higher carb days for hormonal balance. It's important to listen to your body and experiment to find the approach that works best for you.
Timing workouts and fasting with menstrual cycle
By understanding the hormonal changes during the menstrual cycle, women can optimize their workouts and fasting. During ovulation, when testosterone levels are highest, it is recommended to do more intense workouts using heavier weights. However, exercises should be done with slow reps to avoid injuries caused by increased levels of estrogen. In the week before menstruation, cortisol levels should be kept low, so pushing workouts and fasting is not advised. This phase should be a time for recovery and gentle activities like yoga or hiking.
Navigating the menstrual cycle and work schedule
Women can align their work schedules with their menstrual cycles to optimize productivity and well-being. In the first half of the cycle, from day two to day 15, when estrogen levels are high, it is a good time to tackle more intensive work and projects. However, during the second half of the cycle, from around day 19, as progesterone increases and cortisol should be avoided, it is recommended to slow down, reduce workloads, and prioritize self-care activities. By understanding these hormonal fluctuations, women can better manage their energy and performance at different stages of their cycle.
Managing blood sugar and insulin resistance
One of the most critical aspects of our health is maintaining balanced blood sugar levels. The goal is to regulate blood sugar to prevent spikes and dips throughout the day. This can be achieved by focusing on meal combinations that include healthy fats, proteins, and natural carbohydrates. Additionally, engaging in physical activity such as going for a walk or performing squats after meals can help utilize glucose effectively and stabilize blood sugar. Using simple hacks like consuming apple cider vinegar, cinnamon, and supplements like berberine can also support blood sugar regulation. It's important to remember that blood sugar management is closely linked to insulin resistance, where the body becomes less responsive to insulin. Insulin resistance can be detected through tests like hemoglobin A1c, which measures average blood sugar levels over time. Higher hemoglobin A1c values indicate insulin resistance and the need to address blood sugar imbalances.
The importance of fasting and personalized nutrition
Across various populations, fasting has been shown to be an effective tool for promoting health and addressing metabolic issues. Fasting protocols can be tailored to individual needs and goals. For women, fasting can be guided by hormonal cycles, helping to regulate hormone levels and support overall well-being. Men, in particular, may benefit from fasting due to the potential for increased testosterone production and metabolic improvements. It's crucial to recognize that each person's fasting approach should be personalized to their unique circumstances and health objectives. Alongside fasting, paying attention to the quality and combination of foods consumed is essential. Incorporating healthy fats, proteins, and natural carbohydrates into meals and considering the use of supplements like cinnamon or apple cider vinegar can enhance the effectiveness of fasting and blood sugar management.
Watch the full video interview on YouTube here: https://bit.ly/550drmindypelz
Today you’re getting a deep dive with Dr. Mindy Pelz (IG: @dr.mindypelz)!
Mindy is a renowned holistic health expert and one of the leading voices in educating women about their bodies. She is on a mission to start a women’s health revolution!
Mindy is the author of The Reset Factor, The Menopause Reset and Fast Like a Girl.
On today's episode, you’ll learn about: the biggest fasting mistakes, 6 different types of fasting, using the carnivore diet to reset your metabolism, her top 3 weight loss tips, optimizing your gut health, the top supplements Mindy recommends, clean air and water & so much more!
Show sponsors:
LMNT <== Claim your free LMNT Sample Pack when you make any purchase by using this link
Related links:
Dr. Mindy Pelz - Fast Like A Girl (book)
Follow Dr. Mindy Pelz on Facebook, Instagram, and YouTube
Listen or watch Dr. Mindy Pelz previously on TUHP (episodes #512 and #533)
The Resetter Podcast with Dr. Mindy Pelz
Related episodes:
Fasting Secrets: How to Lose Weight & Prevent Cancer! | Dr. Jason Fung (#523)
Use Fasting as a Tool to Lose Weight & Prevent Disease | Mike Mutzel (#492)
Dr. Valter Longo on How to Get All the Health Benefits of Fasting Without the Hunger (#442)
Dr. Will Cole on Intuitive Fasting to Recharge Your Metabolism and Renew Your Health (#393)
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