Do This Before Bed & Burn The Belly Fat - How To Lose Weight After 40 | Dr. Mindy Pelz

Added: Oct 12, 2023

Dr. Pelz explains that as estrogen levels decrease in women, they become more insulin resistant. This means that the body is less able to efficiently process glucose, leading to weight gain. She emphasizes the importance of looking at weight gain through a hormonal lens and making lifestyle changes to support hormonal balance.

Insulin resistance is further explained as a condition where the body's cells become less responsive to the hormone insulin, which is responsible for driving glucose into the cells. When insulin resistance occurs, glucose and insulin cannot enter the cells effectively, leading to the storage of glucose as fat.

Dr. Pelz also discusses the role of progesterone, another hormone that decreases as women age. Progesterone helps to calm the body and regulate stress. As progesterone levels decrease, women may experience increased stress and cortisol levels, which can contribute to weight gain, particularly in the belly area.

The conversation then shifts to the relationship between sleep and weight gain. Dr. Pelz explains that a lack of sleep can increase stress levels and cortisol production, leading to weight gain, especially in the belly area. She provides tips for improving sleep, such as getting exposure to natural light in the morning, avoiding screens before bed, and maintaining a cool bedroom temperature.

The discussion then delves into the importance of understanding and honoring the female menstrual cycle. Dr. Pelz highlights that women's bodies run on monthly cycles, and different phases of the cycle require different approaches to exercise, diet, and self-care. She suggests that women should rest and recover more during the week before their period, engage in lighter workouts, increase carbohydrate intake, and prioritize sleep.

Dr. Pelz acknowledges that many women may not be aware of their cycle due to irregular periods or hormonal imbalances. In such cases, she suggests using the moon cycle as a guide, with the new moon representing the first day of the period and the full moon representing ovulation.

The conversation continues with the idea that women's hormones are their superpower, and understanding and harnessing them can lead to empowerment. Dr. Pelz encourages women to listen to their bodies, trust themselves, and make lifestyle choices that support hormonal balance and overall well-being.

Dr. Pelz continues by explaining the three phases of the menstrual cycle: the power phase (days 1-10), the manifestation phase (days 11-15), and the nurture phase (days 16-30). She highlights the key characteristics and hormonal changes that occur during each phase.

During the power phase, estrogen levels start to build, leading to mental clarity, improved hair and skin, and enhanced brain function. Dr. Pelz recommends engaging in high-intensity workouts, cardio exercises, and weightlifting during this phase to take advantage of the increased estrogen levels.

In the manifestation phase, estrogen peaks during ovulation, and testosterone levels also increase. This phase is characterized by motivation, drive, and libido. Dr. Pelz suggests using testosterone to build muscle during this phase and engaging in strength training exercises.

The nurture phase occurs after ovulation, and progesterone levels rise, promoting a sense of calmness. Dr. Pelz advises nurturing oneself during this phase through activities such as getting a massage, practicing yoga, or engaging in stress-reducing activities. By actively nurturing oneself during this phase, PMS symptoms can be reduced.

Dr. Pelz acknowledges that many women may already be aware of some of these hormonal changes and their effects on their bodies. However, societal expectations and the pressure to push through regardless of their hormonal state often lead women to ignore their innate wisdom. She emphasizes the importance of trusting oneself and adapting exercise routines to align with the different phases of the menstrual cycle.

For women who have gone through menopause, Dr. Pelz suggests following a 30-day exercise plan that simulates the hormonal changes of the menstrual cycle. Alternatively, a weekly exercise plan can be implemented, with certain days dedicated to intense workouts, heavy weightlifting, and rest and recovery.

The conversation also touches on the impact of hormonal changes on relationships. Dr. Pelz recommends having open and gentle conversations with partners about the different phases of the menstrual cycle and how they can support and nurture each other during these times. By understanding and respecting each other's hormonal changes, relationships can become stronger and more harmonious.

Dr. Pelz continues by explaining that the goal of sex is to have a baby, and therefore it makes sense that there would be specific times in a woman's cycle when she is more fertile and attractive to potential mates. She also highlights the fact that humans are animals and that certain biological processes occur at specific times.

The conversation then shifts to the topic of estrogen and its effects on a woman's skin and hair. Dr. Pelz explains that as estrogen levels increase, a woman's skin looks better and her hair becomes fuller. She also notes that during ovulation, women tend to be more attractive and have a stronger desire to connect with their partners.

The discussion then moves on to how husbands can be more attentive and supportive during different phases of a woman's cycle. Dr. Pelz explains that after ovulation, husbands should focus on nurturing their partners and giving them space. This can be as simple as asking how they can support their partner or taking on some of their responsibilities.

Dr. Pelz also addresses the issue of divorce among women over 40, stating that many divorces initiated by women in this age group are due to hormonal changes and the resulting brain changes. She emphasizes the importance of understanding oneself and one's hormones in order to maintain healthy relationships.

The conversation then turns to hormone replacement therapy (HRT) and bioidentical hormones. Dr. Pelz acknowledges that there is no one-size-fits-all approach to HRT and that each person needs to find their own path. However, she emphasizes that HRT is not a substitute for a healthy lifestyle and that lifestyle changes are still necessary.

Dr. Pelz then discusses the five lifestyle changes that every woman over 40 should make. These include fasting, varying food intake, supporting the microbiome, detoxifying the body, and reducing toxicity. She explains that fasting can help with weight gain and insulin resistance, while varying food intake can help regulate hormones. Supporting the microbiome and detoxifying the body are important for hormone balance, and reducing toxicity can improve overall health.

The conversation then delves into the topic of fasting and its benefits. Dr. Pelz explains that fasting is a healing state that allows the body to switch to a fat-burning energy system. She suggests starting with a 13-hour fast and gradually increasing the fasting window to 16 hours or more. She also addresses concerns about fasting and stress, stating that fasting can actually help improve energy levels and adrenal function.

Dr. Pelz also discusses the importance of individualized approaches to fasting and how different people may respond differently to fasting. She emphasizes the need to listen to one's body and adjust fasting protocols accordingly. She also addresses concerns about fasting and pregnancy, nursing, and eating disorders, stating that fasting may not be suitable in these situations.

The conversation continues with Dr. Pelz encouraging listeners to be curious about their health and to experiment with different lifestyle changes. She emphasizes the importance of finding what works for each individual and not relying solely on external experts or opinions.

One of the first things Dr. Pelz suggests is to try intermittent fasting. She recommends compressing all the food consumed into a finite period of time, such as a 15-hour fasting window. She advises gradually pushing back breakfast to achieve this fasting goal. By doing so, individuals may experience increased energy and mental focus, particularly in the afternoon.

Next, Dr. Pelz encourages women to experiment with low-carb and high-carb diets. She suggests observing how their brains and bodies respond to each approach. Adding carbs back into the diet, particularly the week before the menstrual cycle, can be beneficial. Dr. Pelz recommends incorporating foods like sweet potatoes, tropical fruits, beans, quinoa, wild rice, potatoes, and even chocolate.

Diversifying food choices is another important aspect of weight loss. Dr. Pelz notes that many people tend to eat the same 100 foods repeatedly. She advises expanding the food menu to include at least 200 different foods in a month. This can help feed the diverse microbes in the gut and promote overall gut health.

Dr. Pelz also highlights the importance of reducing exposure to toxins in the environment. This includes evaluating beauty products and household cleaners for potential harmful ingredients. Minimizing exposure to toxins can support overall health and weight loss efforts.

Lastly, Dr. Pelz emphasizes the need for self-care and nurturing. She encourages women to say no more often and prioritize their own well-being. Many women struggle with people-pleasing tendencies, and Dr. Pelz suggests finding ways to nurture oneself and prioritize self-care.