Podcast Summary: The Rich Roll Podcast featuring Dr. Mindy Pelz
Title: Dr. Mindy Pelz On Women's Hormonal Health, Cyclical Fasting, Health As A Verb, Reclaiming Your Body's Intelligence & Transforming Menopause Into Empowerment
Host: Rich Roll
Guest: Dr. Mindy Pelz
Release Date: July 31, 2025
1. Introduction to the Episode
In this enlightening episode of The Rich Roll Podcast, host Rich Roll welcomes Dr. Mindy Pelz, a renowned expert in women's hormonal health. Together, they delve into the intricacies of female physiology, the impact of modern stressors, and the transformative power of fasting and lifestyle adjustments to optimize health across different life stages.
2. Evolutionary Mismatch and Modern Stressors
Dr. Mindy Pelz begins by explaining the fundamental priorities of the human body: survival for both sexes, with reproduction as a secondary priority exclusive to women. She highlights how today's environment often triggers chronic stress responses in women, leading to reproductive issues like PCOS and infertility.
“[00:02] Mindy Pelz: We have to always understand that the human body, for both men and women, has one major priority, and that's survival... So we have women that are being sucked into a culture right now that is destroying not only their nervous system, but their whole hormonal system.”
3. Hormonal Hierarchy and Insulin Resistance
Dr. Pelz introduces the concept of a hormonal hierarchy, emphasizing that insulin plays a pivotal role in regulating key sex hormones—estrogen, progesterone, and testosterone. Insulin resistance disrupts this balance, severely impacting women's hormonal health.
“[14:54] Dr. Pelz: The hormone that's going to impact those three the most is insulin. So if you are insulin resistant, you're gonna end up with those sex hormones completely off.”
Rich Roll underscores the significant gender differences in metabolic responses, noting that women’s hormonal systems are more susceptible to environmental and lifestyle stresses.
“[16:07] Rich Roll: So metabolic syndrome or metabolic dysregulation has a downstream extreme impact on just general hormonal health. And that is exacerbated in women versus men.”
4. Fasting for Women's Hormonal Health
Fasting emerges as a cornerstone of Dr. Pelz's approach to restoring hormonal balance. She advocates for cyclical fasting, aligning fasting periods with different phases of the menstrual cycle to optimize insulin sensitivity and hormonal health.
“[24:32] Dr. Pelz: Fasting's really excellent for the female on day one through day 20 of her cycle... And when you put food in, everything comes back around.”
She differentiates between various fasting durations, from 15-hour intermittent fasts to longer 72-hour fasts, each triggering specific healing mechanisms within the body.
“[33:24] Dr. Pelz: I'm time restricted fasting and in Fast like a girl I map out six different lengths...”
5. Role of Fasting in Metabolic Health and Weight Management
Dr. Pelz explains how fasting helps in metabolic switching, enabling the body to transition from glucose burning to fat burning, thereby improving insulin sensitivity and aiding in weight management.
“[41:20] Dr. Pelz: You have two metabolic systems... the sugar burner system and the fat burner system...”
She emphasizes that consistent fasting can lead to lasting improvements in metabolic health, contrasting it with the temporary effects of certain diets and medications.
“[39:29] Dr. Pelz: Multiple studies show that it's a lasting effect... We have to step into that metabolic switch.”
6. Balancing Fasting with Lifestyle and Athletic Needs
Addressing concerns about fasting for athletes, Dr. Pelz advises using fasting as a tool rather than a rigid regimen. She suggests timing fasting periods around training schedules to enhance recovery without compromising performance.
“[46:59] Dr. Pelz: If you fast, you're not going to use fasting as your tool on those longer endurance days...”
Rich Roll adds that understanding the body's needs during different training phases is crucial for maintaining consistency and optimal performance.
“[48:16] Rich Roll: That's exactly what we did with Jesse's group... it was incredible as a recovery tool.”
7. Addressing Toxins in Modern Environments
The discussion shifts to environmental toxins, where Dr. Pelz highlights the pervasive presence of endocrine disruptors in everyday products and their detrimental effects on hormonal health. She advocates for detoxification strategies such as sweating, fasting, and consuming nutrient-dense foods to support the body’s natural detox pathways.
“[103:23] Dr. Pelz: We are definitely living in the most toxic time in human history... So you just gotta take a door in and go for it.”
8. Empowerment and Women's Health
A central theme of the conversation is women’s empowerment, encouraging women to reclaim control over their health by understanding their bodies and making informed lifestyle choices. Dr. Pelz shares her personal journey overcoming chronic fatigue syndrome through dietary changes, reinforcing the message that women possess inherent healing capabilities.
“[125:11] Dr. Pelz: Stop giving your power away to medication, diets, gurus... reclaim your power and understand your body's intelligence.”
9. Navigating Perimenopause and Menopause
Dr. Pelz discusses the hormonal and neurochemical changes during perimenopause and menopause, advocating for adjusted lifestyle practices to accommodate these transitions. She explains how declining estrogen levels increase insulin resistance and emphasizes the role of fasting and other health practices in mitigating menopausal symptoms.
“[73:02] Dr. Pelz: When estrogen goes away, then we need to start to look at fasting and leaning into ketones to get our mental clarity back...”
Rich Roll and Dr. Pelz also explore the psychological aspects of menopause, highlighting the need for open conversations and mutual understanding within relationships to support women during this pivotal life stage.
“[90:02] Dr. Pelz: It's enabling for the woman... to love, wake up in the morning and be like, oh my God, I get to live in this body.”
10. Understanding and Supporting Women: The Role of Men
The episode underscores the importance of men understanding the physiological and emotional changes women undergo. Dr. Pelz provides practical advice for men to support the women in their lives by recognizing the different phases of the menstrual cycle and adjusting their support accordingly.
“[81:05] Dr. Pelz: When you have a cycling woman in your life... she is not designed to have the same moods, the same behaviors all month long.”
She encourages men to engage in open dialogues and cultivate empathy to strengthen relationships and provide meaningful support.
“[82:37] Dr. Pelz: My team would have appreciated if my dad had come over and said to me, hey, how can I support you?”
11. Core Principles for Women's Health
Dr. Pelz outlines five foundational principles for maintaining optimal health:
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Stabilize Blood Sugar: Incorporate balanced meals with proteins, healthy fats, and fiber to maintain steady glucose levels.
“[109:57] Dr. Pelz: Make sure that you have a composition of your meal that keeps blood sugar stable.”
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Feed Your Microbes: Focus on diverse, nutrient-rich foods to nourish gut microbiota, enhancing overall health.
“[111:38] Dr. Pelz: Feed your microbes, not your taste buds... diversity is really healthy.”
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Quality Carbohydrates: Prioritize natural carbs from fruits and vegetables over processed, human-made carbohydrates.
“[113:36] Dr. Pelz: Nature's carbs are fruits, vegetables... lean more towards them.”
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Adequate Protein Intake: Ensure sufficient protein to support hormone production, muscle maintenance, and overall bodily functions.
“[117:38] Dr. Pelz: More protein in every meal helps maintain hormonal balance and muscle mass.”
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Healthy Fats: Incorporate nourishing fats like olive oil, avoiding toxic fats to support cellular health.
“[118:11] Dr. Pelz: Fat doesn't make you fat. Focus on good fats like olive oil.”
12. Concluding Thoughts: Health as a Continuous Journey
Wrapping up, Dr. Pelz emphasizes that health is a verb, an ongoing action rather than a static goal. She advocates for a flexible, intuitive approach to health management, encouraging continuous self-awareness and adaptability to maintain well-being.
“[93:33] Dr. Pelz: Health needs to be an action you do every single day of your life...”
Rich Roll echoes this sentiment, highlighting the importance of agency and personal responsibility in achieving and sustaining health.
“[122:36] Rich Roll: It's about having a relationship with yourself and your intuition...”
Notable Quotes:
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Dr. Mindy Pelz [00:02]: "The reproductive system actually will respond to whatever environment you put it in."
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Dr. Mindy Pelz [09:09]: "Women are being sucked into a culture right now that is destroying not only their nervous system, but their whole hormonal system."
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Dr. Mindy Pelz [24:32]: "Fasting's really excellent for the female on day one through day 20 of her cycle... when you put food in, everything comes back around."
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Dr. Mindy Pelz [30:00]: "Organic soups and teas with richer taste... amazing quality."
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Dr. Mindy Pelz [73:02]: "When estrogen goes away, then we need to start to look at fasting and leaning into ketones to get our mental clarity back."
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Dr. Mindy Pelz [125:11]: "Stop giving your power away to medication, diets, gurus... reclaim your power."
Resources Mentioned
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Dr. Mindy Pelz's Books:
- Fast Like a Girl
- Eat Like a Girl
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YouTube Channel: Dr. Pelz’s extensive library of over 2,500 videos covering various aspects of women's health and fasting.
Final Thoughts
This episode serves as a comprehensive guide for women seeking to understand and optimize their hormonal health through lifestyle choices like fasting, diet, and toxin management. Dr. Mindy Pelz offers actionable insights and empowers listeners to take control of their health with informed, personalized strategies.
For more detailed information and resources discussed in this episode, visit Rich Roll’s Episode Page.
End of Summary