Podcast Summary
Understanding Your Body's Signals Through Cravings: Listening to your body's cravings can reveal nutritional deficiencies, and fasting can improve metabolic health. Expert insights and food hacks shared in this episode.
Learning from this episode of the Resetter podcast is that when you're craving certain types of food, your body may be signaling a nutritional deficiency. This episode features a repeat guest, Cynthia Thurlow, a nurse practitioner and intermittent fasting expert, who collaborates with Dr. Mindy on the topic of metabolic health and fasting for women. Cynthia shares her insights on the benefits of fasting and metabolic health, as well as some food hacks. This conversation is particularly valuable for those interested in understanding metabolic health at a deeper level, as both Cynthia and Dr. Mindy have unique perspectives on the topic. Additionally, Dr. Mindy invites listeners to join her Reset Academy, where they can gain support and guidance in customizing a fasting lifestyle for their individual health goals. Overall, this episode emphasizes the importance of listening to your body, learning from experts, and investing in your health.
The power of community in health and wellness: Take breaks, prioritize self-care, and lean on community for support during challenging times. Consume sauerkraut before or with meals for optimal gut health benefits.
Taking care of your health, especially during challenging times, is best done in community. Dr. Mindy Pelz, a recurring podcast guest and author of several books, including her latest one about to be released, emphasized the importance of having a support system as she shared her experience of the rigorous book launch process. She encourages taking breaks and setting aside time for self-care after the initial launch week. Regarding nutrition, a common question was about the timing of consuming sauerkraut for optimal gut health benefits. Dr. Pelz suggested either eating it before or with a meal, as our gut microbes play a crucial role in breaking down food and extracting nutrients. Overall, her message was one of encouragement, emphasizing the importance of taking care of ourselves and leaning on each other for support.
Maintaining a healthy gut ecosystem through probiotic-rich foods: Consuming a variety of fermented foods regularly supports a balanced gut ecosystem, optimal neurotransmitter and immune system function, and overall health.
The diversity of bacteria in our gut plays a crucial role in our overall health, and consuming a variety of probiotic-rich foods like sauerkraut is essential for maintaining a healthy gut microbiome. The speaker emphasizes the importance of eating different types of fermented foods regularly to ensure a balanced gut ecosystem and optimal neurotransmitter and immune system function. Even if one doesn't have apparent gut issues, the speaker argues that most people could benefit from incorporating more probiotic-rich foods into their diet due to the numerous factors that can negatively impact gut health. The speaker's personal experience with antibiotics and their long-term impact on the gut microbiome underscores the importance of prioritizing gut health through diet. Overall, the conversation highlights the significance of understanding the role of gut bacteria in our health and taking steps to support a diverse and thriving gut microbiome.
Supporting gut health as we age: Focus on daily practices, consider glycemic index of sweeteners, understand impact of sugar on body, and prioritize whole foods with fiber
As we age and produce less hydrochloric acid, our digestive enzymes may not be as effective, and we are exposed to more estrogen mimicking chemicals in food, environment, and personal care products. To support gut health, it's essential to focus on small daily practices, even if they seem insignificant. Regarding sweeteners, personal preference and the glycemic index are factors to consider. While Stevia has a low glycemic index, it may trigger a desire for more sugar. Honey has a higher glycemic index and can cause a larger insulin response. Agave, which is straight fructose, is best avoided. Sugar addiction is common, and it's essential to plan indulgences and understand their impact on our bodies. Non-nutritive sweeteners, such as sucralose and NutraSweet, can also affect the gut microbiome and oral glucose tolerance. Overall, it's crucial to examine our relationship with sugar and aim for whole foods with fiber whenever possible.
Pairing healthy fats with sugar can reduce cravings: Pairing healthy fats with sugar can help satisfy hunger and reduce cravings, while understanding modern farming's role in creating a desire for sweets can lead to decreased cravings over time.
Pairing healthy fats with sugary foods can help reduce cravings and satisfy hunger for those trying to limit their sugar intake. This was discussed in the context of making a pumpkin pie with coconut sugar and full fat, as well as pairing dark chocolate with MCT oil or nut butter. The importance of understanding the role of modern farming in creating a desire for sweeter foods was also highlighted, and the idea that over time, a diet focused on nutrient-dense foods can lead to a decreased craving for sugar. The speaker, an ex-sugar addict, shared personal experiences of fasting in airports and being grateful for having trained herself to do so.
Balancing Hormones with Food: Estrogen and Progesterone: Consume low glycemic foods for estrogen, like meats and vegetables, and foods that increase glucose levels for progesterone, such as sweet potatoes and tropical fruits. Understand the role of various foods in supporting gut bacteria for optimal hormonal balance.
For optimal hormonal balance, particularly for progesterone and estrogen, it's essential to consume foods that cater to each hormone's unique requirements. Estrogen benefits from low glycemic foods, such as meats and vegetables, while progesterone thrives on foods that increase glucose levels, like sweet potatoes, bananas, and tropical fruits. Additionally, understanding the role of various foods in supporting different gut bacteria can aid in hormonal balance. For instance, purple sweet potatoes feed bacteria deep in the large intestine, while other sweet potatoes enter the large intestine at a higher point. Overall, intuitively consuming a balanced diet with a focus on nutrient-dense foods tailored to each hormone's needs can contribute significantly to hormonal health.
Understanding Women's Hormonal Cycles for Effective Nutrition: Being aware of women's hormonal cycles and adjusting diet and fasting accordingly can lead to greater success in various nutrition approaches. Empower yourself with knowledge about menstrual cycles to make informed decisions about your health.
Women's hormonal cycles play a significant role in their food cravings and nutritional needs. Being mindful of these cycles and adjusting diet and fasting accordingly can lead to greater success in various nutrition approaches, rather than rigidly sticking to one diet. Women are rhythmic and meant to be in flow with their hormones, and embracing this natural ebb and flow can make it easier to find a personalized and effective nutrition approach. Additionally, many women are not adequately educated about their menstrual cycles, and understanding these cycles can empower individuals to make informed decisions about their health.
Managing Evening Cravings and Electrolyte Balance during Menstrual Cycles: Focus on adding good fats to dinner, eating earlier, considering longer fasts, ensuring enough protein in last meal, interrupting nighttime snacking habits, staying hydrated, and considering supplementation for electrolyte balance during menstrual cycles to manage symptoms.
Understanding menstrual cycles and addressing imbalances can help manage symptoms, including cravings. To manage evening cravings, focus on adding good fats to dinner, eating earlier, and considering longer fasts. Additionally, ensuring enough protein in the last meal and interrupting the habit of nighttime snacking can be helpful. For electrolyte balance, it's important to stay hydrated and consider supplementation if needed. Overall, empowering younger generations with knowledge about their bodies and cycles can lead to better health and wellbeing.
Testing the effect of sweeteners on blood sugar levels: Individuals should test their blood sugar response to sweeteners using a glucometer or continuous glucose monitor, as responses may vary based on unique microbiomes.
Any sweet taste, even if it's sugar-free, can potentially spike insulin levels, and individuals may respond differently based on their unique microbiomes. Therefore, it's essential to test the effect of sweeteners on one's blood sugar using a glucometer or continuous glucose monitor. For women experiencing severe PMS or PMDD, ensuring proper carb intake and reducing stress are crucial for managing symptoms. Magnesium supplementation and self-care practices like massages and yoga during the menstrual cycle can also provide relief. Overall, being kind to oneself and prioritizing self-care are essential for optimal health during various stages of life.
Prepare for your period with self-care and nurturing: Prioritize self-care before your period, avoid intense workouts and strict diets, consider more carbs and magnesium, consult a healthcare provider about hormone replacement therapy, and remember everyone's body is unique
During the week before your period, it's important to prioritize self-care and nurturing yourself. This is a time when your body is detoxing and encouraging you to slow down. Avoid pushing yourself with intense workouts or strict diets, and consider incorporating more carbohydrates and magnesium into your diet. Anxiety during this time may be a sign of low progesterone, so consulting a healthcare provider about hormone replacement therapy, such as progesterone cream, may be helpful. Remember, everyone's body is unique, so it's essential to work with a healthcare provider to determine the best approach for your individual needs. Additionally, regular hormone testing is encouraged to ensure you have the necessary information to make informed decisions about your health.
Understanding the unique needs of hormones during perimenopause: Recognize hormonal symptoms and adjust diet accordingly, chart cycle for better understanding, consult healthcare provider before starting new medications.
For women going through perimenopause, it's essential to understand the unique needs of their bodies during this unpredictable stage. Michelle Shughart suggests getting to know the personalities of your hormones by recognizing the symptoms they produce. For instance, if you experience anxiety, poor sleep, or low back pain, you may need to feed progesterone by not fasting or fasting less. On the other hand, if your skin is dry, mucosal membranes are dry, or you have trouble retaining information, you may require more estrogen, which likes fasting and a keto diet. Charting your cycle according to the moon or using ovulation kits can also help you navigate this unpredictability. However, it's crucial to remember that any weight loss solution, including Ozempic, comes with consequences. Always consult your healthcare provider and be aware of the potential adverse reactions before starting a new medication.
Considering quick weight loss with drugs? Think again.: Instead of relying on drugs for quick weight loss, focus on eating and fasting in harmony with natural rhythms. Try PowerSync 60 for a customized, sustainable solution.
Manipulating the body with drugs like semaglutide for quick weight loss comes with potential side effects and long-term risks. Instead, focusing on eating and fasting in harmony with our natural rhythms is a more sustainable approach to health and wellness. PowerSync 60, a new 60-day fitness program co-created by Dr. Mindy and Tony Horton, offers a customized solution for both men and women to consider, incorporating hormonal awareness, a free meal plan, and fasting. It's essential to be aware of potential side effects like nausea and constipation when considering such drugs and to prioritize overall health and well-being.
Focus on lifestyle changes before medications: Address muscle loss and insulin sensitivity through lifestyle adjustments. Support liver function and address potential issues in the gallbladder, common bile duct, and small intestine through diet and fasting. Consider timing of lab testing based on menstrual cycles.
Before turning to medications or supplements, focusing on lifestyle changes should be the first priority. This was emphasized in the discussion around the use of HGH and the importance of addressing muscle loss and insulin sensitivity with lifestyle adjustments. Additionally, when dealing with high cholesterol, it's crucial to consider supporting the liver and addressing any potential issues in the gallbladder, common bile duct, and small intestine through diet and fasting. Furthermore, women's menstrual cycles can impact cholesterol levels, so timing of lab testing is essential. Overall, being methodical and considering the whole picture before making any decisions about treatments is key.
Negative effects of Statins on cellular membranes and cholesterol synthesis: Consider lifestyle changes before statins, prioritize natural remedies, and be mindful of dietary choices to promote cellular health and prevent potential long-term negative effects.
Statins, while commonly prescribed for high cholesterol, may have negative effects on cellular membrane health and cholesterol synthesis. This discovery, explained by a researcher from the NIH, led the speaker to encourage those taking statins to consult their healthcare providers about alternative options. The speaker expressed concern for older generations who may have followed the low-fat diet trend and are now dealing with health issues like Alzheimer's, which are linked to statin use and poor dietary choices. The speaker recommended starting with lifestyle changes, such as incorporating good fats into the diet, before considering statins. When it comes to fasting, the speaker suggested gradually increasing fasting hours and pushing the body to adapt, while ensuring proper nutrition and avoiding bad oils. Overall, the key takeaway is to prioritize lifestyle changes and natural remedies before relying on medications, and to be mindful of the potential long-term effects of dietary choices.
Staying hydrated and maintaining electrolytes during fasting: Fasting can cause electrolyte loss, leading to fatigue, muscle aches, and cognitive fog. Use mineral packets or supplements to ensure proper mineral intake and be aware of heavy metal sources to promote hair health.
For those considering fasting, it's essential to pay attention to hydration and electrolyte intake. Fasting can lead to electrolyte loss, which can cause fatigue, muscle aches, and cognitive fog. To combat this, consider using mineral packets or supplements to ensure proper mineral intake. Additionally, be aware of potential sources of heavy metals, such as certain types of fish, which can block mineral receptors and contribute to hair loss and other health issues. Lastly, if experiencing hair loss, it may be related to thyroid function or other underlying health conditions, so it's important to get checked out by a healthcare professional.
Women supporting each other on taboo topics like hormones: Discuss and support each other on hormones and other stigmatized topics for better understanding and collaboration.
Learning from this conversation with Mindy is the importance of women coming together to discuss and support each other, particularly when it comes to topics like hormones, which have been stigmatized and kept in the shadows. Mindy emphasizes the need for open dialogue and collaboration in her book "Fast Like a Girl," and encourages listeners to continue these discussions with their own friends and communities. To learn more about Mindy and her work, check out her website fastlikeagirl.com or follow her on YouTube, Instagram, and Facebook. The book will also be available for purchase at independent bookstores like Booktopia.org, as well as online. Mindy's YouTube channel features two new videos each week with valuable information on fasting and food. Overall, this conversation highlights the power of women supporting each other and the importance of bringing taboo topics into the light.
