Dr Mindy Pelz, a nutrition expert, discusses the hormonal differences between men and women and the need for women to adopt a different approach to fasting. She explains the four phases of the menstrual cycle and how women can tailor their habits and diet to match their hormonal profile. The chapter also explores the benefits of fasting for women at different stages of life and highlights the importance of understanding women's hormonal changes for better healthcare and self-care.
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Quick takeaways
Understanding the unique hormonal profiles of women is crucial for tailoring healthcare strategies and addressing the marginalized experiences of women's health.
Aligning fasting patterns, workouts, and lifestyle adjustments with the distinct phases of the menstrual cycle can optimize women's overall well-being.
Fasting can have numerous benefits for women's health, but it is important to adjust fasting durations and approaches according to each phase of the menstrual cycle.
Recognizing and integrating women's hormonal health into societal structures, workplace dynamics, and healthcare practices is essential for empowering women and promoting equitable environments.
Deep dives
Understanding Women's Hormonal Health
Women's health, particularly around menopause, is often marginalized and women are made to feel guilty and shameful about their experiences. There is a need to challenge the patriarchal healthcare system that fails to cater to the unique needs of women. Recognizing that men and women have different hormonal profiles, it is important to tailor healthcare strategies accordingly. Dr. Mindy Peltz's book, 'Fast Like a Girl,' highlights the significance of understanding these differences and provides strategies for women to optimize their health through fasting, tailored workouts, and lifestyle adjustments. This approach can lead to improved control and potential benefits for conditions like polycystic ovarian syndrome, infertility, and irregular cycles. Moreover, acknowledging hormonal fluctuations in women's health has broader implications for workplace dynamics and societal structures, as the experiences and functioning of half the population are often overlooked.
The Menstrual Cycle and Hormonal Phases
Understanding the menstrual cycle and its different hormonal phases is crucial for women's health. The cycle is divided into distinct phases, including the power phase (days 1-10), manifestation phase (days 10-15), power phase 2 (days 16-19), and the nurture phase (days 20 to before the next period). Each phase is characterized by different hormonal shifts, which influence women's physical, cognitive, and emotional states. For example, during the power phase, estrogen levels rise, making it an optimal time for intense workouts and ambitious projects. The manifestation phase sees the addition of testosterone, leading to increased motivation and libido. In the nurture phase, progesterone causes insulin resistance, requiring glucose to be slightly higher, and it becomes a time for self-care, rest, and lighter workouts like yoga. Understanding these phases allows women to align their lifestyles, fasting patterns, and workouts with their hormonal profiles, leading to better overall well-being.
Implementing Fasting in Women's Health
Fasting can have numerous benefits for women's health, but it is essential to consider the specifics of each phase of the menstrual cycle. Fasting is most effective and well-tolerated in the power phases, where insulin sensitivity is higher, and various hormones, such as testosterone, are optimal for certain outcomes. Fasting windows of 12-16 hours are generally recommended to switch into the fat-burning state. However, during the manifestation phase, shorter fasts of around 15 hours are advised, while longer fasts and low-carb diets can be effective in power phase 2. The nurture phase, with increased insulin resistance, calls for nurturing behaviors, smart carb choices, and self-care activities. By aligning fasting with each phase, women can optimize their hormonal health and experience the full benefits of fasting.
Addressing Societal Implications
Understanding the unique needs and hormonal fluctuations of women has significant societal implications. The current societal structures, workplace dynamics, and healthcare systems are predominantly designed without considering these hormonal variations. This results in a mismatch that affects women's well-being and hinders their potential. It is essential to acknowledge and integrate the menstrual cycle and women's hormonal health into various aspects of society. This includes workplace policies, healthcare practices, and social norms. By embracing a more holistic and nuanced approach, we can empower women, promote equitable environments, and foster a deeper understanding of women's health.
The Power of Fasting for Women's Health
Fasting is not a fad diet, but a healing state for the body. It allows the body to repair, reset, and optimize its functions. Fasting can have profound psychological benefits, teaching us resilience, self-control, and providing mental clarity. Fasting is a tool that can bring balance to hormone levels, particularly for women experiencing perimenopause and menopause. It can help regulate menstrual cycles and improve fertility. For women in their 40s, fasting can address insulin resistance, support mitochondria, and improve cognitive function. Post menopausal women can use fasting to balance estrogen levels, reduce hot flashes, and support brain health. Younger women with irregular cycles can follow a fasting cycle to help restore hormonal balance and regulate their periods.
Overcoming Misconceptions
Fasting is often misunderstood as a fad diet. It is important to recognize that fasting is a natural state for the body and has been practiced by cultures worldwide for thousands of years. Fasting should not be seen as deprivation, but as a therapeutic healing tool that allows the body to build health and resilience. Fasting is a key component of a healthy lifestyle, and the longer you practice it, the easier it becomes.
The Psychological Benefits of Fasting
Fasting goes beyond physical benefits, offering profound psychological benefits as well. It teaches us that we can tolerate discomfort and that we are capable of resilience. Fasting provides opportunities for personal growth, self-discovery, and finding new ways to cope with emotions that are not food-related. During fasting, thoughts become clearer, and the brain quiets down, leading to increased focus and mental clarity.
Training the Body and Mind
Fasting is a skill that can be developed over time. It is important to approach fasting as a lifestyle change rather than a quick fix. Start with shorter fasts and gradually increase fasting periods. Embrace the difficulties that arise during fasting as opportunities for growth. Understand that fasting is a powerful tool that can bring balance and optimize health. By training the body and mind to fast, you can experience the myriad benefits that come with it.
CAUTION: This podcast discusses fasting, and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.
Today’s podcast could transform the lives of many women – but it’s a conversation that is just as relevant for men. My guest is Dr Mindy Pelz, a nutrition expert, an author and a pioneer on the subject of women’s health, hormones and fasting.
Fasting itself is a topic we’ve spoken about before on this podcast, but when we talk about fasting and health in general, we often presume that men and women are going to respond in the same way. As Mindy explains, men and women are fundamentally different biologically and hormonally, which means they may need to adopt different approaches.
Mindy’s new book Fast Like A Girl explains that distinction and goes on to provide the protocols women can use, so fasting works in their favour. It’s billed as a women’s guide to using fasting to burn fat, boost energy and balance hormones. But I’d argue that it gives us a whole lot more than that.
Mindy sets out the key hormonal differences between men and women. With men governed primarily by testosterone, released at regular intervals and doses throughout the day. Women are led by a symphony of oestrogen, testosterone and progesterone in amounts that vary across an average 28-day menstrual cycle.
Mindy talks us through what exactly is going on hormonally during the four phases of a woman’s cycle and how this makes women feel physically, cognitively and emotionally. She explains how women can tailor everything from their working habits to their workouts, their social life to their diet, to better match their hormone profile at each stage of the cycle - this approach can help women feel more in control. We discuss the benefits for conditions like polycystic ovarian syndrome (PCOS), infertility and irregular cycles.
We also discuss the different stages of women’s lives – reproductive, perimenopausal and post-menopausal – and how different types and lengths of fasting can be optimised in each stage.
This is not just an empowering listen for women, it is for all of us – partners, brothers, fathers, sons, and friends. I hope you enjoy listening.
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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