Podcast Summary

The Neuro Experience: "The Fasting Expert: Why Women Should NEVER Fast at This Time"

Host: Louisa Nicola (with Pursuit Network)
Guest: Dr. Mindy Pelz, bestselling author, hormone expert
Date: January 20, 2026

Episode Overview

This episode of The Neuro Experience dives deeply into women's health, fasting, hormonal transitions (particularly menopause and perimenopause), and brain health. Louisa Nicola sits down with Dr. Mindy Pelz to examine the critical nuances of fasting for women, exposing common myths and the dangers of applying "one size fits all" protocols. The conversation spans the biological rationale behind tailored fasting, links to neurochemistry and dementia prevention, and practical, actionable advice for women in midlife.

Key Discussion Points & Insights

1. The Problem with Standard Fasting Protocols for Women

• Dr. Pelz’s journey: Started teaching fasting for weight loss and noticed alarming side effects among women—hair loss, missed periods, anxiety, cognitive changes.
  Quote: "I lost weight, but my hair is falling out. I don't have a period anymore." (00:03, Dr. Pelz)
• Key realization: Female metabolism and hormones fluctuate; fasting affects women differently than men and must be customized.

2. Female Metabolic Systems—Sugar Burner vs. Fat Burner

• Explanation of metabolic switch:
  • Sugar Burner: Eating triggers glucose metabolism.
  • Fat Burner (Ketogenic): After ~12 hours without glucose spikes (i.e., fasting), the body starts using fat for energy—producing ketones.
• Defining fasting: The significance is metabolic, not just caloric restriction or intermittent eating windows. Quote: "When you go eight hours with your glucose not going up...your brain and body start to coordinate a switch over into this ketogenic energy system." (03:19, Dr. Pelz)

3. Fasting, Ketones, and Brain Health (Especially in Menopause)

• Ketones as a brain fuel:
  • Menopausal brains lose glucose efficiency and catabolize myelin for ketone production (05:01–05:35, Louisa). Quote: "When a woman experiences a 20% reduction in brain glucose metabolism, it starts to catabolize its own white matter...to use that as ketones." (05:35, Louisa)
• Ketones' unique properties: Cross the blood–brain barrier, support mitochondrial health, help restore neurotransmitter levels (GABA, dopamine, serotonin, BDNF). Quote: "Ketones can go where nothing else can go. ...When ketones get to a certain level, it stimulates gaba, it stimulates dopamine...ketone can bring them back." (07:56, Dr. Pelz)

4. Autophagy, Mitophagy, and Cellular Repair

• Autophagy: Self-cleaning at the level of the cell.
• Mitophagy: Specific cleaning of dysfunctional mitochondria—key for cognitive vitality.
• Fasting-induced states enhance these processes, which can impact viral resilience (COVID experience discussed at 14:15). Quote: "If a virus goes into a cell that's in a state of autophagy, it can't replicate. So it literally shuts down viral replication." (14:15, Dr. Pelz)

5. Timing of Fasting in the Female Cycle

• Critical advice: Never fast aggressively the week before your period—progesterone needs glucose, and fasting/cortisol spikes can derail cycles and overall health. Quote: "Nobody fasts the week before their period. Just stop that." (19:43, Dr. Pelz)
• Fasting is safest in follicular phase and post-menopause: Men and postmenopausal women tolerate extended fasting much more easily (19:56, Dr. Pelz).

6. Hormone Replacement Therapy (HRT) & Individualization

• Louisa and Dr. Pelz agree: HRT isn’t a ‘fix all’; it must be personalized and accompanied by lifestyle changes. Quote: "You've gotta change your lifestyle too. It's not a free pass." (31:50, Dr. Pelz)

7. The Role of Insulin Resistance, A1C, and Brain Health

• Monitoring A1C: Dr. Pelz advocates for women to obsess over Hemoglobin A1C after 40 to track blood sugar health—a major dementia risk. Quote: "If that number is off...you're not only giving your brain a fuel source it doesn't know how to use as efficiently; all that extra glucose starts gumming up those red blood cells. ...It's called glycation." (23:16, Dr. Pelz)
• Using CGMs: Great as a teaching tool, not a constant requirement—context (stress, exercise) is key (27:26–29:37).

8. Menopause, Neurochemistry, and the Nervous System

• Estrogen’s 'girl gang': Loss of estrogen in menopause triggers losses in dopamine, serotonin, GABA, BDNF, and others—a 'massive neurochemical shift' underlying common symptoms (35:46, Dr. Pelz).
• Parasympathetic nervous system: Deliberate training (slower pace, yoga, rucking, sleep, saying no) helps reduce symptoms. Quote: "I've moved from hot yoga to yin yoga. ...All I want to do is build up my parasympathetic nervous system." (36:06, Dr. Pelz)

9. The Grandmother Hypothesis & Evolutionary Perspective

• Greater sensitivity explained: Midlife “upgrade” in nervous system hypervigilance may have evolutionary roots—postmenopausal women’s sensitivity protected the tribe (39:00–41:30). Quote: "Her nervous system got an upgrade and got really finely tuned." (41:24, Dr. Pelz)

10. Dementia Prevention: Holistic Strategies

• Women are at much higher risk for Alzheimer's, mainly due to hormonal changes. Quote: "70% of all Alzheimer's disease patients are women." (44:55, Louisa)
• Prevention recommendations:
  • Keep estrogen and neurochemicals high via lifestyle and possible HRT
  • Pursue novel activities to boost dopamine and neuroplasticity (46:31–47:16)
  • Exercise—especially lifting weights for BDNF ("fertilizer for the brain") (54:13)
  • Light exposure (morning and evening), possibly red light at night to cue sleep cycle (56:07–57:23)
  • Dietary choline (eggs), collagen, glycine (bone broth) to support neurotransmitters
  • Social storytelling to stimulate acetylcholine and memory networks (65:27)

11. Stress, Cortisol, and Cold Water—Tailored by Cycle

• Cold exposure can be great for trauma and boosting neurochemistry, but women should avoid it during high progesterone phases (day 20–menstruation, ovulation). Quote: "Wherever progesterone shows up...women should not have too much cortisol because if cortisol goes high, progesterone..." (51:36, Dr. Pelz)

12. Lifestyle Preparation and Empowerment

Women should learn that what works for them in their 30s won’t necessarily work in their 40s and beyond. Early adjustments—food, movement, sleep, stress—can make menopause and aging far easier (62:30–64:12).

Notable Quotes

• Dr. Pelz: "Nobody fasts the week before their period. Just stop that." (19:43)
• Louisa: "When a woman experiences a 20% reduction in brain glucose metabolism, it starts to catabolize its own white matter of the brain to use that as ketones." (05:35)
• Dr. Pelz: "If a virus goes into a cell that's in a state of autophagy, it can't replicate." (14:15)
• Dr. Pelz: "You've gotta change your lifestyle too. It's not a free pass." (31:50)
• Dr. Pelz: "I think we've been taught to push through our menstrual cycle. And we don't realize that actually it does take a lot of energy." (20:37)
• Dr. Pelz: "I put three books out in three years. I'm 56 years old. ...I don't want to do that. My nervous system doesn’t want to be on planes." (42:03)
• Louisa: "70% of all Alzheimer's disease patients are women." (44:55)
• Dr. Pelz: "We need a lifestyle plan so you can get on your HRT. But we still need to talk about how you're eating, when you're eating. ...Let's talk about...unresolved traumas that might come bubbling up." (64:12)
• Dr. Pelz: "If you want to age a person faster, get them having the same conversations with the same people, doing the same thing every day, not traveling." (See 65:18)

Timestamps for Key Segments

• 00:03 – Controversy of fasting for women; Dr. Pelz’s clinical observations
• 03:19 – Definition of fasting; metabolic switch explanation
• 05:35 – Menopause, brain glucose deficits, and catabolizing myelin (Louisa)
• 07:56 – Ketones’ brain power and neurotransmitter effects
• 11:56 – Autophagy, mitophagy, and how fasting helps cellular repair
• 14:15 – Fasting, autophagy, and viral replication (COVID-19 observations)
• 19:43 – Dr. Pelz’s "fasting cycle" for women, importance of progesterone and glucose
• 23:16 – Insulin resistance, glycation, and A1C’s brain impact
• 27:26 – Continuous glucose monitors: benefits and limitations
• 35:46 – Menopause, estrogen’s role in neurotransmitter production
• 39:00 – Grandmother hypothesis and sensitivity "upgrade"
• 41:24 – Midlife, nervous system, and perimenopausal anxiety/divorce
• 44:55 – Women’s higher risk for dementia/Alzheimer’s
• 46:31 – Novel activities, dopamine, and neuroplasticity for aging brains
• 53:47 – Exercise, BDNF, and dementia prevention
• 56:07 – Light exposure and sleep architecture in menopause
• 62:30 – Preparing for menopause: food, movement, sleep, and relationships
• 65:18 – Novelty, storytelling, and acetylcholine’s role in cognitive aging

Memorable Moments

• Dr. Pelz’s vulnerable sharing: Her own menopause journey and nervous system calibration—declaring at 56, she’s doing things differently by honoring her own needs (42:03).
• Louisa’s personal experiment: Sharing her GLP-1 trial and missed period—a real-world example of why fasting and drastic dietary changes matter for cycling women (16:28–18:24).
• Surfing in her 50s: Dr. Pelz took up surfing at 56, exemplifying her advice to pursue new experiences for brain health (46:37).
• Practical tip: Breaking a fast with bone broth for glycine and gut repair, reducing reliance on supplements (58:42–60:15).
• Intergenerational wisdom: Storytelling as an exercise for acetylcholine production; referencing Okinawan “moais” and the critical role of wise elders (65:27–68:08).

Actionable Takeaways

• Women of all ages should tailor fasting to their menstrual or life stage, especially avoiding long fasts during the luteal phase or when symptomatic in perimenopause.
• Postmenopausal women and men tolerate intermittent and extended fasting much more robustly than cycling women.
• Monitor A1C and consider using CGMs for education about blood sugar—prioritize lifestyle shifts for brain and metabolic health.
• Support your nervous system during major hormonal transitions; prioritize rest, nature, enjoyable exercise, and meaningful new activities.
• Understand that HRT is a tool, not a panacea—must be individualized and combined with holistic lifestyle changes.
• Don’t be afraid of dietary novelty, continued social engagement, and challenging your brain with new experiences and storytelling for cognitive longevity.
• Recognize approaching menopause early and prep with lifestyle modifications; what worked before 40 may not serve you after.

This summary distills a rich, spirited, and pragmatic conversation that empowers women to approach midlife—and fasting specifically—armed with science and self-compassion.