Podcast Summary: Habits and Hustle – Episode 511

Guest: Dr. Mindy Pelz

Host: Jennifer Cohen

Title: Fix Your Metabolism with the Right Type of Fast

Release Date: December 16, 2025

Overview

In this dynamic and candid episode, host Jennifer Cohen welcomes Dr. Mindy Pelz—author of "Fast Like a Girl" and "Age Like a Girl"—to unpack the science, myths, and best practices of fasting. Dubbed the "fasting guru," Dr. Pelz shares her personal and clinical experiences, explains various fasting protocols, and weighs in on how to fast for hormone health, metabolism, and longevity. The conversation covers fasting for different life stages, activity levels, women's health, the latest trends like GLP-1 drugs and peptides, and much more, in a tone that's illuminating, down-to-earth, and often irreverent.

Key Discussion Points & Insights

1. The Defining Viral Moment & Misinformation

[01:07–07:40]

• Dr. Pelz recounts her career's pivotal moment: a misquoted statistic about fasting and testosterone went viral after her appearance on Steven Bartlett's podcast—leading to both massive acclaim and public ridicule.
  • The original misquote: "when a man fasts for 24 hours, he improves his testosterone by 1300%."
  • Correction: It was actually growth hormone, not testosterone, but the nuance was lost in the frenzy.
• Lesson: The power of social media means even inaccuracies can amplify a message. Pelz was advised not to respond publicly:
  • “You’ve gotta let this moment, like, run its course, because the minute you speak everybody, it’s just going to fire… It was the defining moment of my career, and it was both good and bad.” (Dr. Mindy Pelz, 03:48)
• They discuss the "good press/bad press" paradox and the dangers of viral misinformation.

2. Fasting Myths & Big Mistakes

[07:48–10:44]

• Biggest mistake: Misunderstanding the fasting window.
  • Many think fasting means “no food,” but then ask if coffee, juice, or even Diet Coke (!) are allowed.
  • True fasting is about not raising blood sugar.
• Coffee during fasting:
  • Black, organic coffee generally supports fasting and autophagy.
  • Quality matters: "Black coffee from Starbucks is full of chemicals… get organic, clean coffee.” (Mindy, 10:39)
• Adding fats (MCT oil, butter): Helps with hunger, may support ketosis, but should be tested individually (with a CGM).

3. The Six Types of Fasting and Their Purposes

[12:49–15:52, 19:47–22:42]

Dr. Pelz outlines her "six types" of fasting, each with unique benefits:

1. Intermittent Fasting (12–15hr): Common eating window, digestive rest.
2. Autophagy Fasting (17hr): Cellular detox and detoxification.
3. Gut Reset (24hr): Encourages intestinal stem cell production and repairs the gut—“One 24-hour fast every week, your body will heal itself.” (Mindy, 14:14)
4. 36hr Fast: Breaks weight loss resistance; triggers deeper fat burning.
5. 48hr Fast: Dopamine system reset — “new receptor sites for dopamine... so it resets the whole motivation system.” (Mindy, 15:36)
6. 72hr (3-Day Water Fast): Full immune and system reboot, typically done 1–2 times per year, encourages organ regeneration.
   • “Water only. You can have coffee if you want. The purpose... is to completely clean your system out.” (Mindy, 13:15)

• Fasting is a healing tool, not a fad or diet. Dr. Pelz repeatedly emphasizes matching the fast length to the health goal.

4. Fast-Mimicking Diets vs. Water Fasting

[19:47–24:03]

• Valter Longo’s Prolon (5-day FMD) aims to mimic water fasting benefits with minimal calories; proven to help regenerate pancreatic cells in diabetics.
• Water fasting induces ketosis faster; eating small amounts (as in Prolon) can slow adaptation and increase hunger for some.
  • “People actually find eating a little bit of food more difficult than the water fast.” (Mindy, 22:11)
• Dr. Pelz considers water fasting more effective for rapid metabolic and cognitive benefits.

5. Fasting for Active & Athletic People

[24:14–26:25, 38:10–43:37]

• Active individuals can do daily 12- to 15-hour fasts easily; 24-hour+ fasts are best for recovery (non-training) days.
• Fasting is like a tool; protocols should be adapted like workout programs depending on activity and goals.
• “If I don’t put collagen and creatine in my coffee in the morning, I can’t paddle as well... So I rearranged my fasting behaviors to meet this new sport that I was learning.” (Mindy, 41:01)

6. Who Should NOT Fast

[26:25–29:33]

• Those with active eating disorders, pregnant and nursing women (especially over 17 hours), must exercise caution or avoid it.
• People with thyroid issues: Ensure minimum calorie (1200) intake daily.

7. Fasting and Women’s Hormones (Menstrual Cycle, Menopause, Fertility)

[29:44–33:08, 64:07–67:28]

• Hormonal cycles make fasting recommendations for women highly nuanced.
• Women (cycling):
  • Do NOT fast the week before your period (need carbs for progesterone).
  • Lower fasting (13-14 hrs) during ovulation.
• Menopausal women:
  • Increased insulin resistance demands fasting for metabolic and cognitive health.
  • Fasting-induced ketones can restore mental clarity and support fat loss.
  • “We’re not bringing the ketone into the brain picture for menopausal women. So you gotta start fasting when you’re in menopause to get that brain energy back online.” (Mindy, 33:10)
• Fertility:
  • Front half of cycle: Fast + low-carb for estrogen
  • Back half: More carbs, no fasting (for progesterone)
  • "Every single one of them got pregnant within 30 days." (Mindy, 67:28)

8. Fasting, Brain Health, and Addressing Contradictory Advice

[33:08–38:10]

• Dr. Stacy Sims’ “protein coffee” approach for athletes: supports ketosis/focus for workouts but isn’t optimal for those seeking autophagy and cellular cleanup.
• Mindy: Fasting for longer durations provides unique cognitive benefits for middle-aged women (mental clarity, GABA, fat loss).
• Key point: Fasting must fit your goal—muscle/athleticism vs. cognitive/weight/fat loss.

9. Supplements, Cycling, and Microbiome-Driven Diet

[43:41–50:38]

• Mindy cycles supplements every 90 days to avoid body adaptation.
• Probiotic, vitamin D, etc. are only needed until their effect plateaus.
• Diet diversity: Essential for gut health and overall wellness.
  • “The microbes are fueling your cravings… when you eat the same food over and over again, you’re starving out some of those microbes.” (Mindy, 49:49)
  • Monoculture diets = less diversity of gut bacteria = poor health and even mood issues (like depression or anxiety).
• Eat for diversity, not habit.

10. Weight Loss Drugs (GLP-1, Ozempic), Microbes, & Root-Cause

[52:07–61:03]

• New GLP-1 weight loss drugs (Ozempic, Mounjaro) are surging, but they mimic or bypass healthy gut microbial functions.
• “The real [solution]… can we feed the microbes that make GLP1 hormone?” (Mindy, 52:42)
• Yerba mate tea and fiber-rich veggies support GLP-1-producing microbes.
• Overusing drugs or interventions (like lap-bands, Botox, fillers) often has downstream negative consequences.

11. Hormone Replacement Therapy (HRT) & Menopause

[67:44–76:50]

• Mindy is not anti-HRT but urges foundational metabolic and cellular health before starting.
• Only bioidentical hormones (from compounding pharmacies) are recommended.
  • “Just because you put the hormone into your body doesn’t mean your body knows what to do with it… You gotta be metabolically healthy.” (Mindy, 68:08)
• Natural hormone decline is evolutionary, preparing women’s brains for late-life leadership and clarity.
• Lowest dose possible is advised; always check lifestyle factors before increasing dosage.

12. Toxins, Peptides, and Modern Recovery

[76:50–84:13]

• Toxins (e.g., heavy metals, plastics) can block hormone absorption and efficacy; detox is crucial for well-being and response to HRT.
• Peptides: Natural biological catalysts, helpful for those not getting enough amino acids or experiencing age-related decline.
  • Dr. Pelz uses cerebralysin for focus, BPC-157 for joint health, and GHK-Cu for skin.

13. Apple Cider Vinegar & Quick-Tip Hacks

[84:13–85:30]

• ACV stabilizes blood sugar; can be taken before meals or in the fasting window to support metabolic control.

Notable Quotes

• “You never put a menopausal woman in a chair for three and a half hours and ask her to focus.” (Mindy, 05:09)
• “The real thing about fasting is it’s not a diet—it's a healing tool.” (Mindy, 19:48)
• “If you eat the same food over and over again, you’re starving out some of those microbes.” (Mindy, 49:49)
• “We have to stop giving more power to the supplement or the health influencer than to our own body.” (Mindy, 44:30)
• “You’re not supposed to have the same estrogen, progesterone, testosterone at 50 as you did at 30… that’s the premise of Age Like a Girl.” (Mindy, 74:43)
• “More hormones doesn’t mean feeling better. It’s about the cell’s ability to receive those hormones.” (Mindy, 78:55)

Memorable Moments with Timestamps

• [03:48] Dr. Pelz describes viral misquote, subsequent bullying, and the career impact.
• [14:14] Explanation of 24-hour gut reset fast for bowel health.
• [22:02] Practical differences between water fasting and fast-mimicking diets.
• [29:44] Customizing fasting protocols to women's hormone cycles.
• [41:01] Mindy adapts her fasting protocol to suit new sport (surfing).
• [52:42] Microbiome’s role in making GLP-1 hormone (Ozempic drugs).
• [67:28] The fertility fasting protocol with documented success.
• [74:43] Rethinking hormone replacement: Why lower hormone levels are beneficial post-menopause.

Takeaways for Listeners

• Fasting is a versatile, evidence-backed tool—its optimal use depends on your goal, life stage, and bio-individuality.
• Women's fasting needs are not the same as men's; menstrual cycles, menopause, fertility, and activity levels severely impact ideal protocols.
• Fad drugs and quick fixes (Ozempic, HRT, surgery) can work, but true, sustainable change requires addressing root causes: food quality, microbial health, and lifestyle.
• Diversity—in diet, supplements, and routines—is key to metabolic and emotional health.
• Self-experimentation, listening to your own body, and cycling interventions are essential for long-term success.

For further details, grab Dr. Mindy Pelz’s books "Fast Like a Girl" and "Age Like a Girl," and check out her YouTube for more on fasting, hormones, and metabolic health.