The Miracle Doctor: EVERYONE should start Fasting right now! (NEW SCIENCE) Dr. Mindy Pelz

27:27And it's a brilliant book that she wrote. You talk about in the reset factor your first book from 2016, chapter 10, you said something which I hadn't quite appreciated. You said that even the things we put on our skin are absorbed into our body and then they go directly into our bloodstream and into our kidneys. I didn't think when I read that it got me thinking because there's so many things that I sort of unconsciously just spray on my body Every day and I never look at what's in them because I just think it's on the outside and it'll wash off Yeah, but now you're saying that yeah your skin is a breathable organ So it's gonna push toxins out and it's gonna take toxins in So, think about it if you've ever like eaten something that didn't react well with you, you might get a rash.

28:12That's your brilliant body trying to push that toxin out. But the same thing happens when you put something on your skin. It actually goes into your body. So a good general rule is if you aren't willing to eat it, don't put it on your skin. And beyond that, if we even look at the microbiome, you have bacteria on your skin that protect you. And that bacteria is are actually talking to the bacteria in our gut. There's actually a connection between the two bacteria. So if you start putting things on your skin that destroy that microbiome, you're actually going to ultimately have an adverse effect on the microbiome in your gut.

28:50So what you put on your skin is massively important. And then the smell, we know the hippocampus, which is the seat of Alzheimer's and dementia, is also where the olfactory nerve it innervates. So when we smell something toxic and breathe something toxic in, it goes straight into the hippocampus and starts to create degeneration in those neurons that are ultimately can lead to dementia and Alzheimer's. Toxicity is a huge human problem. Toxicity. When you say the word toxicity, how are you defining that? You're saying toxic chemicals that we introduce into our lives on our skin consume, inhale, have around us.

29:30Bingo. Yeah, better in our foods, etc. Yeah, bingo. What are some of the most toxic chemicals or foods or products that we consume without thinking that you think we need to stop consuming on a day -to -day basis? Oh, here's the easiest one is plastics, BPA plastic. They say that it's not a matter of if you have plastic in your body, it's a matter of how much. So let's use it in context of something that people are really motivated by, which is weight loss. What's BPA plastics? It's a chemical within plastic that's within our water bottles. It's on in our Tupperware. They actually are putting, they're saying that they're now in the micro fibers of our clothes, and that's being washed out too.

30:18It gets really depressing when you start talking about toxins. It gets washed out into our oceans. So, but for the sake of simplicity, it's, you know, bottles mostly that you see, but, you know, we've got plastic containers, we've got plastic plates, we've got plastic everything, and that has BPA in it, and that is a toxin that destroys human health. And the biggest and most interesting thing that BPA plastics do is there was a study around something called a niggudy mouse, and they took this mouse that had a gene for obesity, and they were twins. They fed them the same food, they gave them the same amount of exercise, but one of the mice got introduced BPA plastic.

31:01And the one that got the BPA plastic, all of a sudden started to gain weight, and the hair color started to change. And that was the only difference between these two mice mice with the same genetic profile. And so then when they detox the BPA plastic out, the mouse lost weight. So that was the beginning of us understanding a term called obesugins. And obesugins are toxins that actually make us insulin resistant, actually cause us to hold on to a more weight. And that's just one category of toxins. Well, that's terrifying. It is terrifying. To be completely, you know, from the center of my heart, this is why we have to educate ourselves, this is why we have to wake up, we have to understand that we are living in the most toxic time in human history.

31:54And it doesn't, it's not just mental stress, it's not just social media, it's a barrage of all of that, that is pulling us off course. And I can tell you that I have sat with some of the most brilliant doctors who are generally so concerned on the direction of of humanity and where we're going because of the abundance of these toxins. As you said, I could see a sadness in your face. What has that come from? I think it's really easy when you hear a podcast like this and what I'm saying to reject what I'm saying, because it's too overwhelming to understand what the evolutionary mismatch we're in right now.

32:42So many people are suffering, whether it's physical or mental, mentally, and they don't realize that it's everything from the food to their shampoos to the plastic water bottles. It's so vast, and yet nobody's doing anything about it. And that's where my heart hurts. It's like, people are suffering that don't need to be suffering. And if they understood that the modern world we're living in has taken us so off course with our health, and we've got to start to one by one figure out how to bring it back on course. And now, you know, yesterday I sat with Dr. Dale Bredison on my, an interview to him on my podcast.

33:26He wrote a book called The End of Alzheimer's. And he laid out seven things that we need to do to stop Alzheimer's. And he strongly feels that Alzheimer's is optional. You don't have to, you don't have to get that. And those seven things are so intense, like it's everything from detoxing to metabolically switching to prioritizing sleep, to human connection, to understanding, you know, what the best exercises for you. And it's easy for humans to look at those seven things and go, I'm out. I can't do all that. But if we want to exist on this planet, we're going to have to do that. That's the new level of health we're in right now.

34:15And I love being the cheerleader. I want to be the one that's like, come on, we can do it. But I also need people to understand that where we're living as humans right now is a very, very dangerous place. And it's just in the existence of moving in and out of grocery stores and restaurants and you know and the drug store everything has a toxic insult on us and it's overwhelming, it's overwhelming. Drastic action because we're so drastically far away from where we're supposed to be, where our ancestors were. We built up this society that's full of plastics and toxins and alcohol and drugs and sugar everywhere and I can't move in Bloody New York City which is where we are now without someone offering me, you know, every block is, almost every block is really bad food.

35:06Horrible. But food that tempts the certain part of my brain, that maybe is looking to help me stay alive and to survive, whether it's pizza or sweets or whatever it might be. Yeah. So it is difficult and I have a great deal of empathy for anyone that's struggling with it. Me too. Me too, it's, we've hit a point where the door out of poor health is multifaceted. It's not just one door. And if you're healthy and you're just like, you know, someone like you just wants to get better shape, then the path is a little bit easier. But what do we do for the person that gets the cancer diagnosis? What do we do for the woman who's suicidal and going through her menopause years?

35:52Like, where are we helping her? How are we getting to them? And each time they walk into their doctor's office, they're typically getting a pill and not being taught how to live a life that works with their body in this modern world. That's where we have to get to. You told me about the first two styles of fasting. The first one was intermittent fasting, which is 12 to 16 hours, which is good for weight loss, brain fog, that kind of thing. The second is autography. Autography. What did I say? Autography, but I like it. I said autography. We can play that back. I definitely support autography. And if I didn't, we'll fix it with AI.

36:31Autology fasting, which is 17 to 72 hours. Good for balancing sex hormones and preventing illness. Yeah. Yeah. Number three, we haven't spoken about gut reset fast. Yeah. What's that? Yeah, so that's based off a study that came out at MIT that showed 24 hours without food and your intestinal stem cells inside your gut actually start to reboot themselves. Now, a stem cell is a cell that can go to anywhere in the body and repair itself, but at 24 hours you get a plethora of them in your gut. And in the gut, we've got a damaged microbiome from everything that we've just been talking about. So, what I discovered in this 24 hour fast is I could take women that have been on birth with control pill for years.

37:19People that have been on multiple rounds of antibiotics, people who had been eating horrible food, and I could actually put them through a 24 hour fast once a week, once every couple of weeks, and these stem cells would come in there and they would start to repair. And so now if I teach that person how to eat right, their food is actually starting to build a better microbiome in the gut. So that 24 hour fast became this go -to in my clinic where I could take all these gut challenges and I could start to unwind them just because I knew the body had this capability of making these intestinal stem cells.

37:56And it was crazy, like we got people off supplements, we got people that weren't making serotonin, which affects moods, comes from the gut, all of a sudden started to become happier. People who hadn't had bowel movements in like three days, all of a sudden we started to put in this gut reset and it was like a miracle. It was incredible. Number four, fat burner fast. So the fat burner fast is probably my favorite for those people who want to lose weight. The research was done that 36 hours without food, followed by 12 hours of eating, and then another 30, they actually did it over a 30 day period, but we've been using it in our community just dosing it in.

38:36That at 36 hours, what happens is that's enough time where the blood sugars come down, where all of a sudden the body, it's so smart, it goes, okay, blood sugar is not common. We've been in this fast and state, we've triggered a topology, we've brought inflammation down, we've made you ketones, we're trying to go find food, but there's extra weight, it's not serving you. Because remember, you gotta go find food, so it drops weight, and it's the most beautiful way to get a person to unstick any kind of weight loss resistance. But most importantly, you know where it dropped the most amount of weight from?

39:15Or does everybody want to lose weight? Belly. Yep. So it is the, I probably should have called it the fat burning belly fat burning. Yeah, the belly fat. Yeah. That would have banged. Yeah. But yeah. And so that's what they showed is that actually a 36 hour fast started to unstick weight loss and it was started with weight around the belly. Compelling. Number five, the dopamine reset fast? Yeah, so number five, I've found some research showing that when people go without food for 48 hours, the whole dopamine system will be rebooted. So what's important to know about the dopamine system is it is our molecule of happiness.

39:56it is the thing that it's actually a motivation molecule. And it's a neurotransmitter that allows thoughts, happy thoughts to go across from neuron to neuron. And so what happens, and I'm sure you've talked about this on your podcast that we're so dopamine saturated right now. But specifically, people who are overeaters, they actually are finding the study I quote in the book is that they found that people who had food addiction, people who had extra weight, like obese situations, they were not getting as much happiness out of their food because their dopamine receptor sites were saturated. So they had to eat more food to get more happiness.

40:38And food is a state changer. It does make us happy. So what they found is if they put them into a 48 hour fast, that they actually rebooted the whole dopamine system and new dopamine receptor sites appeared. so that when they brought food back in to the equation, they actually got more enjoyment out of food with less food. This kind of got me thinking about a conversation I was having yesterday with some of my team here. We were talking about how it almost feels like sometimes, if I've eaten sugar, I can go into a bit of a sugar cycle. And what I mean by that is, I'll have some sugar, and then like a couple of hours later, I'll have another craving for sugar, and then a couple of hours later, I'll have another craving for sugar.

41:16But then at other times, specifically, for example, when I did keto, I did the keto diet, for about eight months, eight weeks, bloody eight months, I wish. Eight weeks. And throughout that period I didn't have any cravings for sugar. Yep. I would, we had some chocolate come into the studio and I walked over to the chocolate, I smelled it. Yep. And I didn't want any of it. Yep. It had gone. Yep. But then when I'm in my, what I call like the sugar cycle, I'm eating sugar maybe, you know, once or twice a day and I'm getting like the craving for it, which I just can't seem to resist. Yep. Well, dubamines and molecule are more.

41:48It's not the molecule of enough. So what it does is when you get sugar you get this dopamine rush and the brain goes, woo, love that, give me more of that. And so you can't, it's endless. You will never be fully satisfied. It constantly wants you to come back for more and more and more. So when you start to go off the ketogenic energy system, you're getting the same euphoria. You probably felt the same high, the same mental clarity, but you've totally taken this molecule more out of the picture. It's, in In fact, dopamine will actually, you know, you get those receptor sites that will be repaired, but you're not getting a big dopamine buzz when you're in a ketogenic state.

42:28You're getting ketones. I was mulling it with my team. How long I had to stay away from sugar to kind of get out of that vicious, give me more cycle? Yeah. My experience has been, it's about three days. Three days. That's what I thought. Yeah. I think I said four or five, but it's just from experience as well. If I haven't had sugar for three or four days, I mean like a, like a chocolate by something significant in terms of sugar. Then after three or four days, the craving for it seems to vanish. Yeah, yeah. It's not about, if you think about that, it's not hard if you're trying to overcome a sugar addiction.

43:00Like just bear it for three days. And then that dopamine stops barking at you. And then if you tack fastening onto it, now you're getting ketones. And so you're not needing that as much. ketones kill hunger. And they make you so mentally clear that give you this euphoric feeling, so you don't have that urge to go for the sugar. And the key to ends come from fasting, which is when your body switches, that's what it's going to stay. The last and final fasting style, immune reset fast. Yeah, so immune reset was built off of Dr. Walter Longo's work, and he did a study on people who had cancer and were going through chemotherapy.

43:41And one of the challenges we know about chemotherapy therapy is that it wipes out the whole immune system. And so he wanted to see, well, what if I put somebody in a fasted state as they went through chemotherapy, would there be a difference? And what he found is after three days of fasting, the white blood cells in our system actually reboot themselves. So what they do is all old white blood cells are sloughed away, and new white blood cells emerge. So people were able to come out of that chemotherapy therapy experience and have a stronger immune system as opposed to what we were seeing was that it was wiping the immune system out.

44:17So that launched the whole three day water fast sort of craze, at least here in America, we're seeing a lot of people that are just going after three day water fast to prime their immune system. But you also, also at three days, get stem cells, full systemic stem cells. So all of a sudden your body's got in surging with stem cells going to all parts of the body repairing it. The great example I always use on this one was I had an Achilles tendon injury and nothing was nothing was helping it. So I threw a five day water fast at it. On the fourth day I felt this buzz in my Achilles tendon and I was like, oh, I wonder what that is.

44:58And it stayed all the way through. I went five full days and about the fifth and six days, so six days and trained food back in, all the pain completely went away and it never came back. I tried everything, I tried everything and that was the only thing that repaired it. It does make, again, evolutionary sense that if our body senses were injured because we're not eating or, you know, some other signal that we are on a course to not survive to put it nicely. It does make sense that it might set about to repair whenever needs to be repaired. You're getting it. You know, because like if I was a wounded human back in on the savannas of I don't know Africa or wherever we came from, and I'm laid there and I'm not eating, my body should probably go okay, Steve might need something fixed so he can get back to hunting.

45:54So you're getting it. So survival, that is the number one priority of the body. So when you go without food, you amplify every resource it has to keep you alive. And if repairing my Achilles means I can now go hunt for food, it's gonna do that. It's gonna make me stronger. And in the book, I stumbled when I was writing the book, I stumbled upon a really cool hypothesis that's called the thrifty gene hypothesis. And it said that what it's a theory, obviously it's hypothesis, it's a theory that the people, the humans that evolved out of the primal days had a very specific genotype. And this genotype allowed us to metabolically flex and be stronger in a fasted state, because we had to survive.

46:45And the people that didn't make it from that time period didn't have that gene. But think about this for this moment. So they think we all have this gene inside of us right now, this thrifty gene, where we can go long periods without food and we can survive. So what happens when we're eating all day? What happens when we're ignoring and we're not actually activating that genetic profile? So what they are now believing is that diabetes, metabolic syndrome, all of that is largely happening because we are going against the genetic profile that we are now seeing in humans. We're like on the opposite end of this spectrum.

47:24We're overloading our bodies. Yeah. Which is meaning that the survival genie reference there is not being activated to help us. That's right. That's right. Interesting. What about coffee? You know, if I'm going to fast for any people are so addicted to coffee, so I feel like I have to ask a question as they're representative. If I'm going to fast, do any of these six fasts that you just mentioned? Does coffee break that fast? Yeah. It does break it. No, well it depends. Okay, so this is this I'm just I'm just like I'm in a yes or no I can't give you a yes or no on it. I'm gonna give you most likely.

47:59Okay. No, let me give you Most likely it's okay Okay, most likely it's okay. Yes. There's not a high degree of insurgency and conviction there. No Let me let me explain myself. Okay, so When you drink a cup of coffee, it shouldn't spike your blood sugar It shouldn't should not it doesn't So if it does it, it shouldn't. So if you have black coffee and your blood sugar doesn't spike and you're trying to metabolically switch over into your fasting window, you're good. You're golden. Drink that black coffee. Okay. Now I'm going to add some sugar to it. Okay. Now you're not, now you've pulled yourself out of a fasted state.

48:39Okay. So no sugar, just a plain coffee with no milk or sugar in it. is most likely going to keep you in a fasted state. Most likely. Well, I've seen a few occasions where it didn't. Okay. This is why we have people test their blood sugar. Like it's unique to you. So you can test your blood sugar, have the cup of coffee, half an hour later, check your blood sugar again. Those numbers should be equal. Okay, so for most people coffee should be found when they're fasting. Yes. But there's a couple of anomalies who their blood sugar does spike. Yes. Which means that they're not going to switch over to the fostered state?

49:14Yes, yes, exactly. And you know, coffee made creamers, those can be a little more problematic. But some people put full fat cream in there with no sugar. Some people put MCT oil in there. The buttered coffee became very, very common. And that was because of the fasting movement. So the reason they did that was because when you put a fat in your coffee, you stabilize your blood sugar. And so you were able to stay in the fasted state and switch over. I had glucose goddess on the podcast who, Jessie, she talks a lot about glucose spikes. It was the first time my eyes were really open to the consequence of living a life where your glucose levels are spiking and crashing and spiking and crashing.

49:59And I've invested in this company called Zoe, where they give you a glucose monitor, which I attached my own for 14 days as part of the initial test and then they give me this big sort of nutrition plan and profile. And that was the first time I got to see. I was in America at the time, I was in LA for a couple of months and I, in LA, I mean, I pulled up at a gas station and I was, it's fun, I was walking through this gas station and everything in there was sugar. Yeah. It's because, because now I was looking, now I had my eyes open because I'm wearing this bloody monitor. Yeah. So I'm about to see the impact within minutes that it has on my body and I was just looking around thinking, oh my God, the only thing that I can see in this whole store that I can eat without spiking my glucose is water.

50:38So is it a monitor where you can see it? You can scan it? Yeah, so they've got two. Game changer. Yeah, so they've got two. One of them, you scan the new one they've got, it's automatic. Yeah. So by Bluetooth. So it just keeps constantly updating on your phone. I honestly think we could dramatically change the health of the world if everybody put one of those on. Amen. Amen. Because then what you would do is you would just go, because this is like coffee. It should be so simple for me just to say, yes, drink your coffee, you're fine. But your microbiome in your gut is gonna determine what it does with whatever hits that.

51:15So it's gonna determine your blood sugar levels. Your microbiome, my microbiome completely different. So food no longer is a one size fits all. There's an individual approach. So you have to know what your blood sugar is doing. Like when I eat, believe it or not, when I eat a grass -fed steak, my blood sugar goes down. It's amazing. Wow. So, whereas other people eat a steak and their blood sugar goes super high. And so, then again, you go to a thread of this conversation, which is how do we help humanity? Yeah. And humanity wants the one size fits all. I can't give you that. Yeah. You're going to have to learn your own.

51:54You've got to learn you. And something like that teaches you you. But you're going to have to become very curious about you, like you are. And what's really fun to me when you put one of those things on, it's my favorite thing to do with patients is I say just eat normal, just eat everything. And then every day I have them send me their readings and we just talk it through. I just did this with a beautiful patient that I've been working with who has a long history of eating disorders. And she was counting calories and really wanted the control of being able to keep her weight where she was, where it needed to be.

52:33And I said, okay, you can count calories if you want, but I just want you to stick this monitor on. And let's just eat and let's see what you're doing. And she was vegan. And this isn't an anti -vegan conversation, but her spikes were up and down and up and down. Like there was like eight of them a day. And her moods followed those spikes, too. And so then we started to go, okay, well, let's add a protein here. Could we add fat here? Could we add some more fiber here? And she got to watch for herself. And within four weeks, she was free of any food control. And she was off teaching everybody else.

53:06It was so beautiful to watch. Back calorie counting point, though. There's a big school of thought that in order to lose weight and be healthy, all you've got to do is count those calories. Yeah. There's something called a set point. Have you heard about the set point? Yeah, which is the amount of calories that I need to consume in order to hit my - That's right. So we all have a set point. If you're going to go down the calorie path, you have to understand you have a set point. And the set point is there is a how much calories coming in and how much calories going out. What's the delta of that?

53:39And that will keep you at whatever weight you want to be. So let's use an example. You eat 1 ,500 calories a day. You exercise 500. You have a delta of 1 ,000. So if you want to keep your weight where it's at, you always have to do 1 ,000 calories every single day. Yeah, okay. Well, what happens on the days you decide not to work out? So now you have 500 extra calories that your body's not used to and so what does it do with those calories? Store is it so then you all of a sudden start noticing your gaining weight and you don't really understand why so you're like Well, let me count I need to restrict calories.

54:14Yeah, so then you start eating maybe I mean I have And then you bring the set point down. Well, that's your new that's your new set point You're going to have to stay at that set point now if you don't ever want to gain another pound. You see the game. Oh, okay, so my set point is moving the crafty. It moves because as you restrict and you if as food restriction goes down and energy output goes up Your set point goes down and now you're like I feel great But you can't leave from that set point you're gonna always have to make sure that that set point is a thousand calories or 800 calories So I was told, I mean this is the school of thought that I have to have for me as a male that has my weight 2 ,000 calories a day and then if I under 2 ,000 calories a day then I'll lose weight.

55:00That's what I was told Yeah, so you go now you go to 1500 calories you drop weight. Yeah to lose the weight Yep, you go back up to 2 ,000 and for most people they started gaining weight again Because my my set point has moved so now it's 1 ,500 yeah to maintain my weight Yeah. Which is why if you think about it, have we ever seen a calorie restriction diet work long term? No. Right. I haven't. Long term being the key word there. Yeah. It's short term it works great. But this is why I'm such a phantom metabolic switching. How about we watch blood sugar? We put a monitor like you're talking. Let's put a monitor on so that you keep your blood sugar spikes minimal.

55:39It's like what I did with this woman. Because I was like let's have like we have two two spikes in a day, not eight. And we just keep your blood sugar at a low level so that when you're not eating, you can switch over and now you can burn fat in the fat -burning energy system. So metapoolic switching is where you're keeping your blood sugar at a stable place. It's not got all these spikes all over the place so that when it starts to go down, the body's gonna wanna switch over and it can start to burn fat and use that other energy system. What do you think our relationship should be with sugar?

56:14Well, you know, there's only 12 % of Americans that are metabolically healthy. That means that they have the right blood pressure, the right cholesterol, that they're hemoglobin A1C, they're insulin, all those metabolic markers are in balance. Only 12 % of Americans have that right. That is a huge problem, and that is largely because we're addicted to sugar. So what's the consequence of poor metabolic health? Obesity, cancer, heart disease, mental health challenges, I mean, you name it every chronic disease on the planet at the root has a metabolic thread. Now, I hate to bring back a really traumatic topic, but during COVID, when we looked at the people that fell prey to COVID, this is no disrespect, they were metabolically unhealthy.

57:19And the people that had less COVID symptoms were the ones that were more metabolically healthy in general. So, and largely because the virus could really replicate if you had a lot of glucose in your system. So the consequences huge, and the healthcare consequence, the amount of money we pay trying to help everybody put their health back together because they're metabolically unhealthy. If we just started with metabolic health, we would change everything. And metabolic health, people think of metabolic health often as being, you know, I'm in good superficial shape, I'd like to think. But that's not metabolic health.

58:00You could be, I'm guessing you can be metabolically unhealthy, but also have abs. Oh, oh yeah, you could, this woman I was telling you about with all the spikes, she's actually a model and an actress. Oh wow. That is beautiful. And we had to go back in and really work with getting her metabolically healthy. So yeah, we call it skinny fat. You look, you look skinny on the outside, but you're dealing with excess sugar on the inside that is putting fat around your liver, putting fat in other areas. I think a lot of people can relate to that skinny fat content. Yeah. So it's a major, major issue. And you know, we can look at different things like hemoglobin A1c.

58:43It's a marker in the blood. Everybody gets it tested every year when they go their doctor. It should be under five. If it's not under five, what's happening is all that extra sugar is going around your red blood cells and your red blood cells carry oxygen to your body. So they're gummed up with sugar so they can't deliver things oxygen to the brain, to your eyes, to your muscle. So you're not getting oxygenated because of the sugar just gumming up these red blood cells. In chapter one of your book you talk about this Metabolic Health Crisis in great detail, So you share some stats which I pulled out which I thought were terrifying.

59:20It's page four of your book. You say, according to the CDC, 41 % of women and 21 and older are obese. 45 % have high blood pressure. Out of two, one out of two will develop cancer in their lifetimes. One out of five will develop Alzheimer's. One out of nine will get type two diabetes. One out of eight will develop a thyroid problem. and 80 % of all autoimmune conditions occur in women. Why is that? That last one, 80 % of all autoimmune conditions occur in women. Yeah, so autoimmunity is a really interesting one. And if you look at what an autoimmune condition is, it's the body attacking itself.

1:00:06And so when we look at where toxins go, we're back at the toxins, Hashimoto's, Why is the body attacking the thyroid? There's something there that needs to get out. So it's usually a toxic issue. So the body's attacking the thyroid. When we look at RA and joints, there's toxins and their body's attacking that. So it's happening more to women largely because, well, this could go dark real fast, but largely because we have so many influences that are affecting our hormones. So the best way I can explain this is something I call the hormonal hierarchy, where our sex hormones are going to be completely thrown off by insulin.

1:00:49So when you get insulin resistant, your sex hormones are off. And insulin is going to be so impacted by cortisol. So when you're stressed all the time, you're going to be insulin resistant. And when you're insulin resistant, you're going to have trouble balancing estrogen, progesterone, and test to estrogen. But at the top of the hierarchy is oxytocin. And oxytocin is that, we're getting oxytocin right now just from connecting with each other. And it'll come, start to calm cortisol down. And then when it calms cortisol down, you can be more insulin sensitive. And when you can be more insulin sensitive, now your sex hormones can balance better.

1:01:25So we need that hierarchy as women to be in balance in order for our bodies to be in balance. But what do we have women doing right now? We have poor diet, lots of stress, and our sex hormones are way off. And sugar, you're going after the sugar. So women are perishing within this modern world more than men. So we've got to help a woman bring back more insulin sensitivity, sensitivity. We've got to get her doing better stress management and when we do that now the immune system can regulate. Now the immune system can calm down and stop being so hyperactive attacking all the toxins that are in the body.

1:02:10So it's very complex. Does that imply that women and men have a different relationship with stress? Oh yeah. Yeah. Yeah. For sure. We're not. Okay. So I'm going to be as bold as to say this and I know all my feminist women out there are not going to like this. And I was raised by a strong woman. I am a strong woman. I've raised just another strong woman. And I have to tell you that we are not meant to handle the stress loads as well as men. And that's largely because of two hormones. So estrogen makes us very outward, makes us very much an extrovert. And we can handle a lot of stress when estrogen is present in our body.

1:02:54But per gestrown she can't handle stress at all. So per gestrown will start to diminish as Cortisol goes up. I always say when when Cortisol goes high, per gestrown becomes shy. So now we're I mean the number of women since fast like a girl came out that I have heard from the 20 and 30 year olds that have no cycle. None. That is because they're insulin resistant. They're more stressed. Progesterone's not making her parents so there's no shed of the uterine lining. That is absolutely a stress issue and Not having a period for a woman is a major problem because that's how we detox. That's how we get these hormones out of us So if you're not having a cycle you're not getting rid of estrogen.

1:03:38You're not getting rid of so many toxins and it's just staying inside of you That's that's a major problem

1:03:50Controversial idea, but it rings true for a lot of people. And I know this because I've had women very close to me in my life talk to me about this exact thing and specifically not having a dimensional cycle and then focusing on the stresses in their life and then dimensional cycle coming back. people very, very close to me, in fact, that I've struggled with because of this exact challenge. It is a controversial idea, though, isn't it? It's slightly problematic as an idea. Is there any scientific basis for that idea? Well, we know, based off science, that when cortisol goes up, progesterone goes down.

1:04:35It's cortisol is the stress hormone. Yeah. So when you're under stress, cortisol goes up. And so if you're, let's say it's the week before your period, that's when you're supposed to have the most amount of progesterone. If it doesn't matter if you're trying to run a marathon, doesn't matter if you have a work deadline, doesn't matter if you're skimping on sleep, as long as cortisol is going up, progesterone's not going to make her parents. And if she doesn't make her parents, then you're in lining won't shed. That's, that's been proven over and over every hormone expert would agree multiple studies, but women don't realize that.

1:05:07So if there's ever a time to mind your stress, it's a week before your period, which is why you don't fast the week before your period because that's a bit of a stressor. It's why you shouldn't train for a big Spartan race or a cross fitting event or a run a marathon. You should be doing more yoga and recovery the week before your period. This is why we should prioritize sleep the week before our periods because we don't want cortisol up. So in an interesting world, this is sort of the vision I have for women right now, is what if there is this moment where the week before our period, we have the capability of maybe not working as hard.

1:05:48Like Spain, they're giving a three day menstrual leave to women. No questions asked. Before the period. Well, it's no questions asked. they anticipated it that women would use it the first three days of her period but a woman can use it any time. I say use it the three days before your cycle is supposed to come. Interesting. Have you shared this idea before publicly? I've on several podcasts I've talked about it. I had a great interview with Kate Northrup on my podcast and she's an entrepreneur and she actually maps her whole business cycle around her menstrual cycle. And so we had a beautiful conversation about this.

1:06:33And she said that she doesn't do as many Zoom calls. She tells her team that she's going to get off work a little bit earlier on those days. She slows everything down. Her workload goes dramatically down. And she said what ended up happening is that when her period started, her productivity went up. So see when estrogen comes in on starting day one, day two of our menstrual cycles, estrogen makes us really mentally clear, makes us very verbal, estrogen is an incredible hormone for productivity. But if you aren't minding that back half of your cycle and you're not slowing down then, then you're coming into your period and you're having, you hear so many women who are like, I'm cramping, I'm bleeding a lot, it's really painful, that's because you didn't mind the back half of your cycle.

1:07:22And what's the sort of evolutionary basis for this? Why is the body doing this? Why is the body not gonna give us our periods? I mean, listen, I don't have a period, but I have a version of it, right? I'm sure men have some kind of... You guys have a 24 -hour cycle. Okay. So every 15 minutes you get to a testosterone. Okay. You know we joke about that, right? What are you saying? You joke behind our backs. I can't joke. What'd you say? The joke is, like, if you don't like what your husband's saying, just ask him in 15 minutes, you might say something different. Oh, that's what you've been saying.

1:07:54Oh, so... Just letting you in on what might be going on by the seeds. Okay, so what is the evolutionary basis for why? Why that is true? So think about the ads. Let's go back to our primal days. So you know test Ostrone is meant to have you go out and hunt. It's some very motivating. It's you get it every 15 minutes. So you know, you had this sounds as I'm saying it sounds so sexist, but when we look at the body this is actually how we're built. So your body was driven to go hunt and go find and go achieve. That's the number one hormone that it works off of. For the women, we are meant to be more outgoing before ovulation.

1:08:41Okay, why is that? Oh. We need to connect. We need to start to feel that mental clarity. Estrogen makes your hair really like full and your skin really glow and it starts to make us more beautiful all leaning up to to ovulation. Once ovulation hits, now we have estrogen and our peak, we have a little bit of test toastrone and we have a little bit of progestrone. Okay, well why is that? Because now we are libido's up, we're motivated to reproduce, we're looking beautiful because we have so much estrogen going through our body, we're verbal, we can connect and we have progestrone to keep us So we're supposed to reproduce when ovulation hits.

1:09:24And then the back half, technically, we would be have a fertilized egg and we would be winding down. And if we didn't get a fertilized egg, then we're supposed to relax, so we can go back and do the extroverted piece of ourselves in the front half of our cycle. So it's all based off of reproduction. So I need some advice then, because I'm in a relationship, and I want to understand, I guess this goes both ways. I want my girlfriend to understand how the hormones are influencing my behavior. And I want to know how hormones are influencing her behavior. Yeah. What advice have you got for me? Well, the first is, do you know her cycle?

1:10:04Moving on, we're going to talk about sugar again. No, no, you, this is too good. So sugar, it's really bad, isn't it? It needs to blame. No, seriously, no. Tell me about your childhood.

1:10:18I'm going to give you gold now. I should mention I. Let me give you gold. OK, so day one of her cycle, day one to day 10, she's building estrogen. First couple of days of her cycle, just let her be. Like she's transitioning out of the back half of her cycle. She might be having some heavier bleeding. She's moving into that extraverted place. So first two days, give her some space. Now day three, estrogen starting to build. So you're gonna notice she's more verbal, she's gonna be more present, she might feel more outgoing, she's gonna feel like she wants to connect with you. That's gonna go all the way through the ovulation, like in the middle of ovulation, which is about day 12, day 13, where all of a sudden estrogen's at its peak.

1:11:03If you have any conflict you want to resolve with her, do it between like day two and day 12 of her cycle. She's going to be so ready to handle any conflict with you. Between, let me write that down. Day two and day 12. Like literally, I... I had a dad come to me and tell me that he was struggling to understand his teenage daughter. And I said, well, do you know her cycle? And he's like, no, I don't. I said, well, you would never, ever bring a conflict to her on day 18 or 19 of her cycle. Bring it to her on day 10. And now she's going to talk to you. I'm going to say something which is really embarrassing here.

1:11:44I know nothing about menstrual cycles. At no point in my life did anybody teach me about menstrual cycles? The only insight I have in my life to what a menstrual cycle is is overhearing my sister when I was younger talking about it. And when I say overhearing, I mean maybe a sentence. And then maybe my girlfriend wants a while she'll say, oh, I'm coming into my cycle or whatever she'll say on my period. That's for most men. That's in fact the extent of the education we have about the female reproductive Mentional menstrual cycles. Yep. So talk to me like I'm an idiot about the menstrual cycle.

1:12:18Yeah How long is it? Oh, I love this and do you know that most women don't know? Oh really? So I mean most women are ignorant to their own cycles So it's 28 days anywhere from 28 days to 32 every woman has a different length. Okay, and what day does the period come on? Day one. So the day one is the first day she bleeds. Okay, then how long that lasts for what seven days? Everyone's different anywhere from three to seven days. Okay. So day you said day between day two and 12 is when to Yeah, pick my battles. Yeah, so day two you're gonna start to see her be emerge a little more gregarious. She Maybe a little more outgoing.

1:12:53So I mean as she get closer to day 12 you want to go party with her, You want to take her out, make her feel good. Like that's the time to wine and dine her. Okay, cool. We'll put all the dates then we'll have a fight. And then after date 12, what am I doing? Then after date? Well, okay. So day 12 is right when she's ovulating. So you're gonna have to choose your battle there. But the ovulation occurs for most women between day 10 and day 15. There's a small little five day window there. That's if this is the one. Once I figured this out, I was like, why don't I don't men know this? That's when she's gonna be her libido's gonna be the highest.

1:13:29Okay, so we're having sex one day. So if you wanna have sex with her. Just writing this down. Yes. I have sex with her around that time. Around that time. She's willing. Yeah, she's gonna be more motivated because she has testosterone. She's gonna feel more like it. Okay, then after she finishes ovulating after day 15. Yeah, so then there's gonna be a crash of hormones. You might see a change in her personality. She might feel a little low. So ghost Dana Hotel. But you could ask. You know, like if she's having a bummer day, like a low day ask her, do you know what day you're cycle you on? Be really nice.

1:13:59Be really nice. And then here's the gold. Here's gold. This is so good. You're going to have to report back to the hell this work. OK. When around day 17 or 18, progesterones coming in, this is where you got to give her foot rubs. You got to be extra special and cater her like, like, she's the queen that she deserves to be. OK. So all my compliments, that's where I pull out the note pad. Yes. But what you need to know is she's probably going to be like, if you're like, oh, you look so beautiful today, she might at that time be like, no, I feel horrible. I'm bloated. I don't feel beautiful. But you know, I should disagree.

1:14:34I should say, no, you're, no, you don't. You look amazing. Okay. Cool. And you do that till she bleeds and you can take amazing care of her in the back, the week before her period. And you'll get kudos like you, you can't even imagine. And then start it all over again. And then start it all over again. Cut it. Yeah, I mean just once you understand our patterns and then it also helps you understand that we're going to be more outgoing in the front and half of our cycle We're going to be more introverted in the back half what about men? You guys every 15 minutes you you're pretty you're pretty black and white really yeah, you're pretty straightforward So she was asking you the same question about me would you say anything to her about my hormone cycles at all you just say what But it really depends on the issue at hand.

1:15:16So if it's a mismatch of libido, then the best time to have sex with a woman is during ovulation. Okay, which is - Because she has the most amount of testosterone. Day 10 to 15 of her syndrome. Yeah, yeah. It would be really handy, wouldn't it? Just to have a little menstrual cycle chart on the wall at home. I know that sounds a bit strange, but just so I know what's going on inside her body. I, the first time I discovered this, I started using an app called the Clue app. Yeah, and it shows you in a circle it kind of shows a little cloud and then it shows you where a pms Clickson and it actually has a button that you can share it with people in your life And I thought not only does my husband need this but my staff needs this They need to understand where I'm going and what if all the women on my on my team actually shared it with each other And we could see where each other was at in the menstrual cycle we would understand why a woman's moods can be so up and down It's really, you know, because of these three hormones, our moods are much more volatile than yours.

1:16:19You guys are pretty steady -eddy. I mean, this is general. You know, this is, I hate to be sexist in this conversation, but this is hormones than the way they work. It's actually really helpful to know this because without this insight, it's very easy to fall into the trap of just assuming your partner is moody or that they are, they have mood swings or that they're, you know, people say things like they're too emotional or they're whatever it might be. But with this, I actually think it creates a ton of empathy. Yeah, that's the certainly the reaction that I get from hearing that. There's significant hormone fluctuations in my partner and they happen at certain periods.

1:17:00It actually now would change my behavior, the way that I receive certain times where I come home or I'm, I notice that my, my partner's just different. And it's almost, it catches me off guard sometimes. So I've actually spoken a lot about this and we're very open. We're very much the same person in terms of our willingness to talk about everything and very difficult things as well. And there will be times where I come home or we go through a patch where just a week, you know, things are making her upset, which wouldn't normally make her upset. It's tiny things that I'm doing. And I go, what? That's it.

1:17:38Like, you know. So, see if you can track that to a certain part of her cycle. I'm kidding. So like, the week before our period, we're pretty, we're irritable. And every time I say that, men go, well, you said it. I didn't say it. Well, but that's because progesterone, you know, we're meant to be more inner. We're meant to sit on the couch. We're also meant, believe it or not, glucose goes higher the week before our period. So we crave carbs. There's a reason we crave carbs because we need to bring glucose up to be able to make progesterone. So we crave carbs. We're irritable. We don't want a lot of cortisol, so generally we're a little bit slower.

1:18:13We don't want to, you know, we don't have the desire to push through stress and push through exercise. And so we're going to be, we're a little, we're different that week where, so if you come up and you just put your hand on our shoulder and you're like I love you you're amazing I'm here if you need anything that's all you got to do but if you're trying to resolve a big conflict or you're trying to come out us in to aggressive a way we will shut down the week before our periods. So interesting. Whereas if you have something you want to resolve with us make sure estrogens there because estrogen makes us great great verbal our verbal skills are incredible when estrogen's around.

1:18:52Ask any men a pausal woman, she'll tell you what it's like when she loses estrogen. And I have to say this is because women have this incredible power to create life that us men don't have. Women are superheroes for being able to carry a baby for significant amounts of time and then give birth to this baby. It's just the most magical thing that I can think of in existence and women have that superpower and with that comes the cycle. So it's a wonderful thing. It's beautiful. And in the book, I called it the manifestation phase ovulation because when all of those hormones come in, we can manifest anything we want.

1:19:36But it's not just a baby. This is a great time. Ovelations an amazing time to start a new business project. It's a great time, like as an author, like I'm going to write during those five days because my creativity is going to be at its peak. So we're highly creative. If you want to talk about something about life and how to create something with us, do it during ovulation. Your husband is behind that wall here in my home. And is he aware of your menstrual cycle? He is until I started to lose it. I'm 53, so I'm starting to go. But yeah, we talk like this all the time. And the way I like to take ownership over my hormonal moods.

1:20:23So I will say to him, after a long day of work, I will say, hey, it's been a test -austro and driven day for me. I don't feel like I have a lot of estrogen right now. I can't handle a lot of stress. I'm going to need to just take some time to myself. We literally talk like that. We, um, losing the menstrual cycle, we, the first time I started as a young man that hasn't been exposed to that at any point in my sort of, you know, in the education system or other, um, the first time I started to understand what menopause was and premenopause and perimenopause, all these things was from guests that have come here.

1:21:02Yeah. And it's such a big, it was such a big light bulb moment for me because I have, um, women in my life that are going through that phase of life. I feel like they are so misunderstood in so many ways. And I love hearing about it now because it's going to help me relate to those women in a better way and understand how I can be a partner with them through that phase of life, like, you know, certain members of my family that are going through that phase of life. What do we need to know as men, but also as women, about men and poor's, as paramedicals and all those things. Yeah, thank you. Thank you for asking.

1:21:40I think that we're the most misunderstood age group of women. And 45 to 55 year old in that decade is the most common time for women to commit suicide. Really? Yeah. This is why my next book I'm writing right now is on the mental health of metaposal women, because we're struggling. And so the first thing you have to know is that after 40, our sex hormones start to decline. So estrogen goes up and down. So one day you're going to experience if you live with a 43 -year -old woman, you're going to experience she's great. Next day you're going to be like, who are you? That's because her estrogen is on a roller coaster ride.

1:22:19So that's the first thing to know. Second thing is that progesterone is plummeting after 40. They actually say now at 35 progesterone is starting to go down. So as progesterone goes down, we are less stress -resilient. resilient. So little things are going to irritate us like they've never irritated us before. And you might be the recipient of that. So if you find we're very triggerable, it's because we're losing progesterone. So we need to we just need to have more breaks. We need more nurturing like I explained in the menstrual cycle. We need to have more love brought our way because we just can't handle stress the same way.

1:22:59And then as as ultimately The estrogen finally goes into a place where she's non -existent once a woman doesn't have her cycle. We can't hold on to information the way the same way we used to be able to. We forget things. And it's really frustrating to us. And so when people around us, like I went through this with my team when I was trying to get my menopausal hormones in check, they would say, well, you already told us that. Yes, you reminded us of that. And I started finding out I was repeating myself. And then I realized, oh, I'm at a new level of low of estrogen. And then I worked, you know, getting, I'm working with some bioidenticals, working with some lifestyle to bring my estrogen up.

1:23:41But from 40 to about 55, that is about a 10 to 15 year period where the woman's brain has to recalibrate to these loss of hormones. And so our moods are all over the place during that time. So understanding where we're at, having more compassion for us, not taking us on, and just helping us understand ourselves, which is largely what I'm trying to do through my books, is we'll be so helpful. But we don't even understand our own selves. Menopausal moods are treacherous. It's an extreme sport. It literally is an extreme sport. What about after 45? She said 40 to 45. Yeah, so once we actually go a whole year without a period, we actually do better.

1:24:31So the brain is used to the less hormones. So when we get on the other side postmenopausal, we actually are great. We're women that once they go to that side of the hormonal process tend to actually be, you know, we have so much wisdom, I'd like to think. We actually tend to be the opposite of everything I just said. we tend to be more stress, we can handle stress better. We tend to be more gregarious. Our libido goes back up. As our brain starts to recalibrate, we become a better version of ourselves. And that first phase, that 40 to 45 phase. What's that phase called? Isn't that the... That's perimenopause.

1:25:11Perimenopause. And then menopause is beyond 45. Yeah, the average age for menopause right now is about 52, although a lot of women are going in around 45, sometimes earlier. Okay. But I think that if there was one thing I want, I could help the world understand is that we're trying to understand ourselves during that time, so be patient with us. Because we may react much different than you've ever seen us react before. So we have to get to know ourselves from a new lens. That's the gift that Menopause actually gives us. And if you allow us to do that, when we make it through to the post -menopausal years, you're going to have a beautiful, wise, wonderful woman on the other side of that.

1:25:58It's just that transition into paramedicase is really a treacherous one. It's so interesting. It's so, I find it staggering that no one told me this at any point in my life. Great. And because irrespective of whether you are a woman or not, and you're going to go through that you're going to your relationships with women are going to be integral to your life and avoidably your mother, your grandmother, your partner. So having the insight gives me the empathy. You know, and that's what that's why I'm so fortunate from having this conversation. It was Gabby Logan who came on this broadcast to be in a call who wrote a book about menopause in the end and knew that I've really helped to open my eyes about that.

1:26:39And it's interesting. I don't know what it I think growing up, like, men just don't want to talk about periods and menstrual cycles and all of these kinds of things that almost taboo in a weird way. I call it in the new book I'm right now. I'm calling it the cultural hush. Yeah. I think we have a cultural hush around the menstrual cycle, around menopause. I can't tell you the number of men since Fast Like It Girl that has come out that read that book and they go to the chapter on women and hormones and then they come and find me and say, I finally understand my wife. I finally understand my daughter.

1:27:14Why aren't we talking about that? And then how many women we don't talk about like the fact that I'm suffering because I don't have as much estrogen. It would, we don't have a culture or a society that allows us to talk like that. And that's what I think is shifting right now. So many menopause books are coming out. Big people, Oprah's starting to do a whole thing on menopause, like the conversation's opening up, but it's gonna take bravery from women to step up, I mean, I'm a very, very capable woman who has a beautiful family and a great business. It's really hard for me to say, I can't do one more Zoom call.

1:27:53My brain can't do it. That feels like failure. And then we have the other side of this, which is we have the men that are like, why are you being a bitch today? It's like because I don't have the hormone to stop me from being a bitch today. So those kind of conversations are not hand happening, but if we did it with more empathy, if we could express ourselves like, hey, I just need to, I need a break right now, it's just a lot on my hormones. Give me 30 minutes, give me an hour, I can come back and be a better version. I just need to take care of myself now. Someone's going to be listening to this and they're going to think, it's not a problem.

1:28:27You can just go get the hormones. You can just go get some HRT, it's called HRT, right? HRT, yeah. You can go get some HRT, throw that at the problem, then you'll have your hormones back. So, this is the big thing, is that just because you take a hormone, doesn't mean your cells are going to use it. So, if you take it, let's use thyroid, it's a perfect example, because so many women specifically take thyroid medication and they don't see any change in their thyroid symptoms. It's called an exogenous hormone. You bring it into your body, the body registers that it's there. The gut and the liver have to still break that hormone down into a usable form.

1:29:11So if your gut is off or your liver is overloaded, you're not going to break that hormone down. Once that hormone's broken down, the cell has to be able to receive it. If that cell is inflamed with a lot of toxic oils and endocrine disruptors, there's no way to get the hormone into the cell. So there are three very pivotal pieces. You've got to, there has to be production of the hormone. There has to be breaking down in the hormone and there has to be receiving of the hormone. So when you take HRT, you're only handling one of those things. You still, and lifestyle, this is why I'm such a, so passionate about lifestyle.

1:29:46Lifestyle can handle the other two. They can take care of them gut and the liver. They can open up the cells so it can receive HRT. I've been, I wrote a book called The Menopause Reset and it'll come out and we're reissuing it in June. And one of the things in there is I mapped out five lifestyle changes that women should do after 40. And in that book, I lived that. I did that through my whole 40s. I didn't start doing bioidenticals till like 52. But I had my lifestyle dialed in first. And now bioidenticals are working well. People are sat there going five lifestyle changes. They want to know what they are.

1:30:25They're gonna buy the book as well, aren't we? We're gonna buy the book and we're gonna find out right now. Yes, okay. Well, what do you think the first one is? Fasting. Yes, there you go. The first one's fasting. So it actually fasts like a girl came after the menopause reset because all the women asked me, well, what if I have a site, you know, what if I'm in my 30s? What if in my 20s, how should I fast? So that's, you know, that was sort of the birth of that book. So fasting. Second one is you have to learn to cycle your food. So you keep a genetic diet works really well at certain times. Cycle your food.

1:31:02Cycle your food styles. What does that mean? So if in the front half, if you have a menstrual cycle, in the front half, when estrogen's coming in, go keto. Keep carbs low, keep glucose low, you're great. Back half of your cycle, when pedestrians coming in, raise glucose. So don't go keto. But do nature's carbs, do more fruits, do more squashes, potatoes, that's going to help with building progesterone. So the paramanopausal woman has to learn that there's times to bring carbs down and there's times to bring carbs up and that's what I explain in that I called it keto variations in that book. So that's step two.

1:31:41Step three, microbiome. You got to pay attention to your microbiome. Too many women have been on birth control for decades. They go screaming into their paramanopausal years and their microbiomes and is completely off. We have a whole set of bacteria in our gut called the astroballome, which is the bacteria that break estrogen down. So you need to be eating more leafy green vegetables, more nuts and seeds, olives, chocolate even is great for the microbiome. So I list all those foods out in there. And then number, go ahead. And that's for stage two of the three steps to actually these hormone replacement therapies actually working.

1:32:17Which is being able to metabolize the will make it down. Yes, you got it. OK, yeah, you got it. You're going to be a hormone expert after this. Well, you know, just a pretty face. Yeah, so then the fourth one is to watch your toxic blood. OK. So we talked about that. And then step five is my favorite. And it's stop being a rushing woman. Yeah, I know. As I tell you from a rushing lifestyle, we need more as we go through paramanopause, we need more, more downtime. You got to schedule more downtime. You need to let that nervous system come down. You can't go through your paramedicosal years and thrive if you are go, go, go all the time.

1:32:55It will catch up with you. And so you've got to bring in more mindfulness, more meditation, more yoga, more vacations, more knows. That's got to be a part of your repertoire. You might have gotten away with it at 35, but you won't get away with it at 45. I was thinking that as you're speaking, I was thinking about how I kind of summarize all of these points into how we should be living our lives as men and women. Because obviously we've got dragged into a consumerist, worker, holic, sugar overloaded, toxin, ridden life because we've been unconscious. You know, so that's the way that corporations and media narrative and social media algorithms have taken us.

1:33:41So I was thinking if we could just pause for a second and we could rewrite the blueprint of what it is to be a human and how to live, let's try and rewrite that. So how would I work as a man and a woman? What would be the differences? How many days a week? If you are in charge now of rewriting that, which you might be one day. You'd like to be okay, so you're taken on the responsibility. So how would men and women work? And you mean from a business? Yeah, like a professional standpoint. Okay, well let's start with a man. So, we'll both men and women, we have two nervous systems. One that speeds us up, one that relaxes, that slows us down.

1:34:20So, you could be in a speed up mode most of the time. I would say you just need to make sure, I mean it really, actually, I just thought about this right now. The patriarchal work week works really well for men. Monday through Friday, work your Fanny off, Saturday, Sunday take it off. Now you're moving in and out of your parasympathetic and sympathetic nervous system and you're giving both of them a break. You are not meant to be working 24, 7, 7 days a week. You're not meant to be working all the time and never taking a break. What would you make the work hours for a man? Well I'm a big fan of working in the daylight and resting.

1:35:02We're supposed to rest when it's dark. Okay, so winter you would work less summer you would work more. Okay, we do the opposite right we take more vacation in the summer women So women we would design our whole work week around our menstrual cycle So we could go full tilt all the way till day 19 day 20 and then we would we would take a week off and We would bow out So instead of doing it in a weekly amount like you guys would be doing we'd be doing it in a monthly amount and how long would you bow out for? Well, ideally, it depends on each woman's going to be a little different, but I would say anywhere from, I want to say seven days if it worked for a schedule until you bleed.

1:35:45So day 20 till, you know, if you're, if day 21 till day 28, you would do it for a week. Bowie now might also look like I just am not going to take on the high load that I normally do the rest of the month. Maybe I'll cut it in half. Maybe work from home? Yeah. Maybe I work from home. Maybe I can't do my work load and my extreme exercise and go socialize with my friends during that week. I just need to start to slow everything down. So that's what I want to say about bowing out is that it's just you're putting yourself first and you're slowing everything down. Now eating. Men and women eating. Yeah.

1:36:28So So men, I think as far as food, I agree with just keeping blood sugar stable is great. I think you guys really work well off of a meat based on animal diet. I don't think you have more testosterone, which means you have more muscle. The way that we build muscle and keep muscle strong is through amino acids and you get that meat. So for men, I feel like that primal diet, the paleo diet, was meat and vegetables and fruit is amazing. I think that's perfect. I don't think refined flowers and sugars that we are exposed to. I think that over in an over abundance they'll hurt men too. And we're seeing that with metabolic syndrome.

1:37:10Women, we do well with meats. I think we need less of it because we have less testosterone. So we may need less of it, although it is important protein is important especially as we age. So I don't want to lose sight on that. But we also need to bring glucose up. So we need more fruits. We're going to need more squashes. We're going to need more potatoes. And that's, you know, all built around your menstrual cycle. And eating times. I'm not a fan of eating when it's dark out, because when melatonin goes up, insulin, you become more insulin resistant. So I'm a fan of... Which means well. It means you...

1:37:47So your body won't process the glucose from that meal as efficiently when it's dark out. It won't take away in storage for any of these storage energy. Exactly. It will store it as fat or something. Yeah, it's going to store it as fat. If insulin can't drive it into the cell for energy, it'll store it as fat. So the meal you eat at 9 .30 is going to be stored more as fat than if you have that same meal at 5 .30. I know. So 90s aren't doing themselves any favors? No. So we go back to our primal friends, right? Like, let's go back and use that if people get lost in these theories. So they didn't have electricity.

1:38:24They sat around the fire. So most likely they ate during light hours. And then the women, what did the women do? If we go back and look at cultures around our period, we were actually, that's the whole red tent ideas. We were sequestered off into another part of the tribe. We didn't have to do as many chores. We went more into an introverted place. You go back and you study what we did in those days. it was very much along those lines. And we're just not doing that now. What about supplements? What supplements would you have men and women consuming? Well, for women, the most important supplements she could ever take is magnesium.

1:39:06Magnesium makes every single hormone in your body. For men, I would say the most important supplement. I mean, there's a lot of them, but for hormones is zinc, because zinc makes testosterone. outside of that for both men and women the other supplement and the other measurement that we all need to be looking at our vitamin D levels. Yeah I've learned this from guest in this podcast. Yeah. Start taking vitamin D supplements. Yeah if your vitamin D is under 30 you are in a critically depressed immune state. So you got to get it definitely over 30. For hormonal health we need to see it more up in about 60 -70 to have your hormones be working at their best.

1:39:48So this goes back to like the HRT thing. If all if we're taking HRT, but our vitamin D is 20, that HRT isn't going to be as effective as compared to the woman who has an HRT of like 55 or 60 or vitamin D of 55 or 60, that HRT will work better. Interesting. And then D comes from sunlight, doesn't it? sunlight and Sardines, it's the food sources are really bad. This is why everybody's low in it The food sources are it's sardines. It's like really fatty fishes and Sunlight and we spend most of our time indoors. That's right. We can't get it from this kind of light No, no, no, and you have to be outside with your skin exposed at the high point of the day of the sunlight 12 1 o 'clock to get the most vitamin D and And if you're in a city where there's more air pollution, study has shown that you're not going to the rays that come in, that turn, that will hit your skin and turn it into vitamin D or less because of air pollution blocks it.

1:40:53Which is why so many people are low in vitamin D, which is why taking vitamin D is a smart thing. Is that why people are doing these like infrareds, soreness and stuff now? Does that produce vitamin D or is that something else? That's more detox. Oh, detox. It's pushing infrareds on it. What it does is it simulates a fever. So it burns things out from the inside of the cell out, which is why it's a really good detoxer. There's a few things you said when I was watching some of your YouTube videos that I wrote down that I found really compelling. One of them was you said about the importance of opening up our detox pathways, and you've just mentioned detoxing there.

1:41:28What do you mean by opening up our detox pathways? Yeah. So if you look at our lymph system, which the lymph is like, you know, People know lymph nodes because when you get sick you can feel them. Mumps. Yeah. Yeah. So the lymph is always carrying toxins out of organs. So the liver has a lymph pathway, the gut has lymph nodes in there that are going to pull all the toxins that are in there and move them out of you. So we need to keep these lymph pathways open. So the gut, the gut's a great one. You should be having a bowel movement every single day. If you're not having a bowel movement every single day, then what the body is trying to get rid of is staying inside of you.

1:42:08And it gets congested. A thing we teach women about the armpit and actually it would work for men too, is that you should have a pit, not a puff. If it's a puff, like look in the mirror and if your armpit is a puff, then that stagnant lymph, it means that you're not pulling the toxins for women that are coming out of her breasts are not getting out, toxins that are coming out from the head down into the thoracic area is not getting out because it's congested. So if your underarm is puffy and not like a pit, then you might be storing some of those toxins. That's right. And they're not moving. They're not mobilizing.

1:42:45Why aren't they? Am I blocking my pathways? Yeah, the pathways block. So with what? Well, there's the question. And yeah, with, I feel like people are gonna leave this podcast and be so depressed, because there's so many pieces of this, but deodorant clogs that up. And so it doesn't mobilize all of the toxins out. This was a big thing with breast cancer, there's a lot of women using toxic deodorants. They weren't getting the toxins out of the breast, and it was clogging in the armpit because of the toxins from the deodorant. That explains why we sweat in that area, right? Because it's a pathway.

1:43:19way. Why do we even have hair in that area? I don't know. You tell me. It's a detox. It's for detoxing. It's to help get those toxins out. Oh, so the molecules go down the hat. Yeah. Yeah. And what do women do? shave it off. That's right. So you're saying. I I shave. I'm just because I don't I can't walk. It's just not in my in my nature.

1:43:49But whenever I shower to open up those pathways. What's the Loufa? It's like a little organic sponge. Ah, okay, the scrubs it. Yeah, scrubs it. We also have pubic hair. We also have pubic hair. We are getting toxins out from the ovaries. The ovaries are the major area and testes. This is where hormones are being produced. And so as they're coming out, they are supposed to influence our everything biologically, we need them to influence. But then they're also supposed to get out of our system. And so the hair ends up becoming like this way that we can mobilize the toxins out of us. I never, what I never knew or asked why I grow hair under my arms and in the pubic region.

1:44:30No one ever told me about that. No one ever, I never questioned it. I thought it was slightly inconvenient. Yes, well it is for sure. But the body doesn't do anything to inconvenience you. It does it to increase your chances of survival because I'm the byproduct of millions of years of survival of the fittest and evolution that has made me pruned a sculpted to survive. It's funny because we spend so much of our time and this goes back to the conversation around sugar. We spend and just weight loss and all these things. We live in a world where we think that our body is against us. It's fighting us.

1:45:05It's making me go for the sugar draw. It's stopping me losing weight. It's growing all these pubes. Right. It can be in yet. Yeah, yeah, yeah, and then we fight it we shave it off and we you know do all these crazy things to fight against our body But our body is very much it's it's actually It's actually for us and many of the things we're choosing to do are against us. We are against ourselves not our bodies or bodies Cannot put a foot wrong You got it. I mean you got it. It's this is what I'm trying to bring back is this this respect fact for what the body is trying to do. That's what we're missing.

1:45:44It's all inconvenient and it's everything from like, even like weight gain. Why is your body gaining weight? Because it's so brilliant that it decided not to put that fat around your organs, it put it around your belly and now you're looking in the mirror and you're villainizing it, but your body was trying to save your life in that moment. Like everything the body is always doing for you not against you. But we continually discredit what it's trying to do and manipulate it, which is why the best thing I can think of is that we're just in an evolutionary mismatch. We're just at the modern world does not line up with the human body's design.

1:46:27Something really pissed me off this weekend. I was walking through. Q1 is often when businesses start implementing new systems and processes in hopes of creating efficiencies for the year ahead. And over the course of my career, I've learnt just how crucial having the right systems in places, one which has helped me across many of my investments is NetSuite. They're also a sponsor of this podcast. NetSuite is the number one cloud financial system through their streamlined platform. You'll find all of your accounting financial management inventory and HR in one place. Their technology has been a real game changer, especially for my team at Flight Studio.

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1:47:41There's a couple of drugs right now. My friends are talking about it and we were like, there's a diabetes drug I think and then headlines have been that so many people are taking this. Yeah. Diabetes drug to lose weight. That people with diabetes are struggling. There's another one called Seema Glutide. Yeah, yeah. This is people injecting things in their body to help them lose weight. Yeah. And the poster, which my friend had sent me, and I'd seen it earlier, and then he'd sent me the poster as well in our group chat, says, one shot a week, lose weight, and it has a little URL. Someone thankfully had actually ripped the URL off this billboard.

1:48:17What's your take on all this stuff? Yeah, the new medications that are out there right now are creating a weight loss Possibility when we look at the scale and when we look at how people feel when they put on their clothes But it's at the expense of muscle They're actually losing more muscle than they are losing fat So yes, you feel thinner, but it's not because you lost fat you lost muscle Muscle is the organ of longevity. If you lose muscle, as you age, you are going to be in a bad situation. I mean, we need muscle to get out of a chair. You need muscle to perform daily life functions. The other thing people don't realize about muscle is in muscle or insulin receptors.

1:49:04So if you lose muscle, you don't have as many insulin receptors, which means you're now putting yourself in a more insulin -resistant state, which means you have to stay on the medication forever to be able to stay at the weight you want because you don't have the same insulin sensitivity. So again, it's like the calorie and calorie out. Short -term result, long -term consequence. It's risky. It's risky. And then every medication has a side effect. But I'm more concerned about the person who thinks they solved their weight loss issue and all they've done is made it worse down the red. I've sat here with many a health expert and a fitness expert and nutritional experts and they all agree with what you just said about muscle.

1:49:47They all said to me because I asked a question to I think it was Tim Spector about might have been Jules Yo asked a question about, does our metabolism fall off a cliff as we age which is quite a popular thing and a few of them said the same thing to me they go it as a certain point further down the line metabolism does change but really the thing that change is muscle mass. And that means that we stop moving as much, which means that we gain weight faster. So he said, the number one thing that you need to do as you age is keep doing resistance training, keep your muscle. And because I was asking him a question about my father, I said, I went down this really steep cliff in Bali a couple of weekends before.

1:50:22And as I was going down those stairs, I was thinking, my dad couldn't do this anymore. And at the bottom of those stairs was our activity for the day. We were going, water rafting. And as I was walking down those stairs, I was thinking, I want to be my dad's age and be able to go down these stairs. So I can do stuff with my kids. And getting into a place where I'm a mobile at, you know, in my, by 60, that is a choice. That is an unavoidable, that is a, for most of us, that is a choice and it's the one that we can avoid if we keep muscle and we keep, therefore we'll keep fat. And what you've said there, from what I've garnered from it, is I will actually, if I take those chemicals, and if I inject them into my body, I'll lose my muscle mass.

1:50:59And if I lose my muscle mass, I will be, I have a higher chance of weight gain and obesity when I'm older. And your functionality. Yeah. So the great, the perfect example that I always stuck in my head is my dad had a knee surgery and he's 86 years old. And I remember trying to help him get around a chair that he was sitting in. And he was starting to lose his upper body strength and he literally couldn't push himself up and out of the chair to be able to move into a comfortable position. And I thought, oh my gosh, that's where muscle is so important. At 86 years old, it's just being able to get up and out of a chair after recovering from a surgery.

1:51:41But if you think about the functionality of a human as we age, if you want to be able to not do as many activities like you're talking about, just make sure you don't have as much muscle. Like the minute muscle goes away, your functionality goes away. But more importantly, the minute muscle goes away, you're more insulin resistant. So you're gonna gain weight more down the long haul. A lot of other people would say you know the way to lose weight is just to do lots of cardio, run a lot. Yeah. Good idea? No. No. So here's another interesting thing and I'm gonna give it through a women's perspective because let's go back to women over 40.

1:52:20So cortisol goes up with extra cardio. Calorie set point because you know you're more calorie output. So remember that's also happening and you're changing your set point. So I need more calories. My calorie set point goes up and my quarters old levels go up. Yeah. Okay. Okay. So what ends up happening is that you actually now are tanking all your other hormones. So let's follow the trail of progesterone. Cortisol goes up because you're doing so much cardio. So, progesterone goes down. Because card is all goes up, progesterone goes down. Well, progesterone keeps estrogen in check. So, now, estrogen can go up.

1:53:01And if you have too much estrogen, eventually what's going to happen is it's going to be stored as fat. So, that extra hormone will... So, long term, that's not a great plan. For women. For women. For men. Well, so then the second piece applies to both men and women is if you're doing a lot cardio, most likely you're breaking down muscle to be able to perform that cardio. And a great example is look at a marathon runner versus a tennis player, you know, or a soccer player. Like even though soccer players are doing a lot of cardio, it's a lot of start, stop, start, stop. But a marathon runner who's done so much cardio is breaking muscle down to be able to do that amount of cardio.

1:53:40So it's okay to do just not at the expense of muscle and for women you can't and do it at the expense of progesterone. So it won't help me to lose weight due to cardio. No, you know what's going to help you to lose weight is more weight lifting, build more muscles. You have more insulin receptor sites, fast more. So you can get rid of all of the glucose that get stored in muscles, break your fast with protein. And yeah, I mean, that's what we saw. We see all the time in both my clinic and my online world those three things will get you in the shape that you want. It might not remember as you build muscle, you're not going to lose the number on the scale might be that much different.

1:54:25It might not move, but your whole shape is going to change. You're going to look different. So is any level of cardio good for weight loss? Would you recommend that just for the broader health benefits? I think cardio is more of a mental health improvement. You get all those endorphins. It's so good for your mental health. I love to go running. It's my favorite thing But I do it for my mental health not to lose weight Another thing that I saw online which was very curious that you said is you were talking about how to undo the Oxidative damage from eating too much sugar. Yeah, what do you mean by that?

1:55:02So think about think about the cell as an ecosystem right and so inside the cell There has to be a balance of all the right components So when glucose goes up, which happens when you eat too much sugar, that balance goes off. And one of the byproducts of that is that your body puts off these free radicals. It creates more oxidative damage within the cell. The more of that oxidative damage, the more it's going to destroy mitochondria and the nucleus and all the cellular parts. So what you're doing when you're fasting is you're reestablishing balance into the cell. And you're allowing to your body to naturally undo the oxidative damage that happened from poor living.

1:55:44So it's like a reset on it's like a cellular reset. People say that there's been a school of thought that fasting breaks down muscle that I'll lose muscle if I fast. True or false? So it appears to break down muscle you it depends on how long you're in a fast, but it will appear as if your muscle is shrinking because it's getting rid of the stored sugar. But when you now bring in a high protein meal and feed it amino acids, it will grow stronger. You'll see more definition because it broke the sugar down, which you don't want in there. So it changes the shape of the muscle. Makes it more lean, I guess more lean.

1:56:22It makes it more lean, but if you follow that up with good eating, you're going to make yourself stronger. Now, the person who decides to go into a fast breaks down muscle and doesn't follow up with good eating. Yeah, you're going to end up with less muscle. But if you follow it up with a lot of protein and you build that mTOR back up, now you're actually able to build your muscle even stronger. There's two ways to build muscle. One is through weight, lifting weight, strength training, and the other is through food protein. So all fasting is doing is leaning it out. And does fasting have an impact on my sleep?

1:57:02It can in a couple of ways. Sleep for starters, if your brain's inflamed, you're not gonna sleep. So fasting brings down inflammation. So that would be the first thing. The other thing is that a lot of people wake up, especially women, two, three in the morning, and they kinda get the jolt out of bed. And a lot of times that's because you've maybe had dinner at seven o 'clock, glucose is going down, and so the body registers that glucose has gone down and so it gives you a cortisol spike and all the sudden you wake up at two or three in the morning. Is that why some people wake up at, I've got a friend of mine that's an elderly male and he always tells me, he goes, oh, I woke up at three a .m.

1:57:40last night and he's constantly saying it. He's like, I woke up at the middle of the night again last night and I've always wondered why and we, when I'm with him, we do eat in a particularly late. Yeah, yeah. So he's probably getting, so he has all that glucose. He goes to sleep and now the glucose starts to go down and then there's going to be a point at which the body Registers that it hits a new low and then it triggers it and and all the sudden triggers Cortisol and releases glucose from other body parts and the body takes that as we're running from a tiger get up out of it Go yeah and to avoid that what would use your youth?

1:58:14So not eating so late. Yeah, not eating so late But the more you fast the more you're you stabilize that blood sugar and you don't have those highs and lows as much. It's a way of bringing balance back to the whole blood sugar system. I have to say, you know, we talk a lot about, I mean, we've talked extensively about fasting today, and one of the concerns I have about talking about the subject matter is the implications it has for people with eating disorders, because it's quite easy to conflate messages if you're not able to fully understand the context of everything. And I'm sure that's a topic you've thought I mean, I think you actually write about it in one of the late chapters in your book in chapter 10.

1:58:57Yeah.

1:59:01It's a common, it's one that we thought a lot about when we wrote the book. So I want to say that first, that when the book was put together, that was definitely something my agent, the publisher, everybody was really keen on how can we tread that lightly. And here's my stance on it. The first is that if you have a severe eating disorder, I'm gonna recommend that if you wanna learn to fast, you need to bring your therapist into it, you need to bring your doctor into it, you need another set of eyes to help you navigate that. So that would be the first thing that I would say. Second thing, I'm gonna go back to this woman that I worked with who had severe eating disorders.

1:59:41And she's been very, very public about her eating disorders. and I didn't start with fasting, I started with food with her. So we started by stabilizing her blood sugar first, and then once I saw that those spikes on her glucose monitor were in a place I wanted were more steady, then I introduced fasting, because she was seeing food as a real healing tool, and then I could put patch on fasting as an adjunct to it, and she's doing incredible, incredible. So, there's just a different approach, but I really encourage that you work with your practitioner or your therapist. Where do I start? I'm sold.

2:00:23If you've sold me on fasting, I'm gonna become a faster. Where do I start, Mindy? So the first place to start is you want to think about compressing your food into one eating window. So let me start by asking you what times you typically finish eating dinner. I told you this off camera. I told you not to mention it. Sorry. Sorry. Okay, on it, on a good day. On an ideal day. So my, my issue is, I'm going to be honest, because that's the point of this podcast. The issue I have is I wake up in the morning, I then begin work. And I'll get, I'll eat my first meal. This is quite shocking, in fact, I'll eat my first meal around.

2:01:05I'm going to say between 2 p .m. and 4pm depending on how busy my schedule is. Sometimes there's been days I remember one particular day. It's actually when I found out that I do this, I took someone with me for the day. They were shattering me for the day and I got to 7pm and they go, we haven't eaten today. And I didn't notice. I had no idea that I hadn't eaten that day. So I'm a very late eater. But then the issue is I will go to the gym usually in the evening, usually after work, often between 9pm and 11pm, and then when I get home from the gym. Oh no. I go to sleep like a good boy. No. This is where you go around.

2:01:43Yeah, this is where it goes downhill. Then I'll eat. Then I'll eat something. Pretty late at night. And that could be midnight. So what I heard in that is you're eating windows two to 12. Two to 12. Yeah. So that you're in a 10 hour eating window. Yeah, so in if you in the morning are you doing coffee? Yeah, yeah, I do now Mainly because of this podcast, but okay, yeah, but you're not eating anything else in the morning No, not really no on no, I don't eat breakfast There's no days in my life where I eat breakfast really The earliest time I eat is midday So if you choose to make two your time that you I call it opening up your eating window you're going to start eating.

2:02:30So you would go two to 12, that's 10 hour eating window. It's not and we'll work on your window here in a moment. That's leaving 14 hours of fasting. About 15 hours you're going to start to get the test toastron increase. So I would say let's can we make it a nine or even an eight hour eating window, especially because you told me your goals and your fitness goals. I would think for you an eight hour eating window would be great. So you have an option you can either not eat when you get home from the gem and And now we're at, right, or you could push it back to three before or four. You said sometimes where you don't, where you don't eat.

2:03:07What would be ideal? Well, for, you definitely just don't want to eat when it's dark out. So ideal would be an eight hour eating window finishing right now at summer. So finishing at nine. And then you would work back. Yeah. So you would do like one to nine or 12 to eight or 12 to eight. Yeah We're 11 till seven right not gonna happen. I'll do I'll do the the one till nine Yeah, you said yeah cuz I go to the gym often quite late that you get so I mean to come here after the gym And then here's here's a little hack is that and and I want to make sure that people don't lose sight What I just did with you is customize it to your lifestyle and I think that's really important you just take that eating window and you figure out what's the best where it fits for you.

2:03:56I do this with people who have families. They want to sit down and eat dinner, so don't skip dinner with your kids. Like sit and enjoy that. You sound like that from a fitness and work level. That's working for you. So let's keep it like that. Let's not move that around too much. But for your fitness goals one day a week, I'd like to see you at a long gate, you're fast. push your fast. Like, could you go 20 hours, 24 hours of fasting where you're just having one meal a day? Because what you're gonna do is you're gonna put your body into a little bit of a state of stress where all the things We've talked about are gonna start to the healing is gonna happen at a much quicker rate.

2:04:34You're saying once in a while Yes, once a week for you once a week. So once a week go like 24 hours. Yeah, that's right. Or we call it one meal a day Wow, okay Anything else I need to know to get started? I mean, the coffee can be your friend. Putting MCT oil in it can help you get ketones a little bit quicker. So I don't know if you ever put oil in your coffee, but... I have MCT oil on my counter at home because I did keep the ketones. Yeah, so just put it in your coffee. It'll switch you over and it'll get those ketones going a little quicker. There is something I've read about in the book called a Fasted Snack.

2:05:11And the fastened snack is pure fat bomb. They're hard to find. It's a fat bomb, so it has no carbs. Very little protein is all fat. So an example of one might be an avocado is pretty fat dense. It does have some carbs. But the one I love is something called a keto cup. And it's MCT oil with cacao butter and some chocolate. Just pure chocolate wrapped around it. It looks like a little Reese's peanut butter cups. and you can do those in your fasting window and they'll keep they won't switch you over because they're pure fat. So fasted snacks or it can be really helpful. The research shows that you get all the benefits of fasting but you're popping these little keto cups in your mouth all day long.

2:05:55What is the most important thing we haven't talked about in your view? I think the most important thing is for people to realize that there's not the perfect path, there's just your path. So take all everything we talked about and find the threads that resonate with you and put those into action. And then maybe you come back and listen to the podcast again and you take another thread. But we have to stop trying to do our diet like everybody else around us. There's your diet. And that's really what I'm trying to get is that people build a lifestyle that's unique to them. N of 1. With the B -iron N of 1.

2:06:39It's really the most beautiful place to live. N of 1. Yeah, you know what they say in a study, they always say like the N is how many people were in the study. And so they'll say like N of 100, N of 1000. So N of 1 is one person was in the study. B -iron study. B -iron study. You're an experiment. Yeah. We have a closing tradition on this podcast where the last guest asks a question for the next guest and the question that's been left in the Dario Vaseo for you is interesting.

2:07:15It's actually not that profound or interesting but I feel like you're the type of person and that will interpret a deeper meaning than this question. Maybe it's a leading to it, but really think about this. Okay. How do you take care of you? That's actually, that's a great question.

2:07:44I could answer that question on a health level. Like I have a really strong health routine. I get up in the morning, I meditate, I have a hyperbaric oxygen chamber at home, I pop in my chamber. I read like I, the first two hours of my day are for me first before anybody else. So I have that part of me, but I want to give a deeper answer to that. I'm really getting to know myself and what my needs are, especially as a 53 year old woman who's moving through menopause and really honoring that how I care for myself is more important than anything else. And what I mean by that is when I say no to things, not over scheduling myself, putting my needs before everybody else's.

2:08:37These are things I haven't done in my life. And right now I'm really working on caring for myself first, so that I can pour love into the world after that. Love me first. first. Why is that important? I think for me, I have been in the healing profession for so long. I've been a mother, a wife, and I've done everything for everybody else. And I stand here at 53 saying, I'm going to start doing things for me now. And that feels, that feels like self love. And that feels like where health is going to live for me. And I haven't, I haven't spent much time doing that in my life. So I'm learning to do it for the first time now.

2:09:22Mindy, Dr Mindy Pels, that is beautiful. Thank you so much. Thank you so much for your wisdom. You're a remarkable, engaging, captivating storyteller, author, content creator, and a wonderful practitioner, everything you do. You've helped so many people with your work. Can I'm so excited when they told me I'd be, have the honor of having a conversation with you today. This is one of those conversations that genuinely will change people's lives. Isn't that an amazing thing? It's really cool. Isn't that an amazing thing that we can sit here and all the stuff you've shared will have a significant impact on one person's life, millions of people's lives, hundreds of thousands of people's lives, which will mean that they live a more fulfilled existence, they can kiss their and hug their kids for longer.

2:10:07And that is because of the work you do. So on behalf of all of those people who may never get to meet you in person and thank you themselves, thank you. Oh, thank you. I just really appreciate the opportunity to be here for the thoughtful questions and Really allowing me to express what I hope hope does exactly that and I think the purpose of Living a fulfilled life is touching humans you never actually meet

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