What Men & Women NEED to Know About Menopause | Dr. Mindy Pelz

30:46You know, I don't know if you've seen, I mean, this is a little bit of a side note. I don't know how many people watch the show, The Office, you know, Michael, Scott, they do this race for rabies and eat so much pasta. So anyways, but that's, but I remember being in high school and in college and doing sports and, um, carving up. I remember going to the olive garden or this place called Fazoli's, but eating, you know, like so many carbs. And of course, then you get later on to when you and I are in school and we're learning about, you know, nutrition and we're like, Oh, why, you know, that was, uh, and not to say there aren't some carb principles if you're doing a lot of long distance cardio, which ages you, but, um, yeah.

31:24Yeah, on the carb thing, this is why. So in Fast Like a Girl and Eat Like a Girl, I came up with two diet types. One was what I call ketobiotic, which is basically low carb, but you're still eating some fruits and vegetables that are very low on the glycemic index. The other one was what I called hormone feasting foods, where you're really bringing your glucose levels up like the day, the week before your period. When I looked at what menopausal women need, well, the first thing they need is to stop counting macros. The modern menopausal woman is exhausted counting. Yeah. So I didn't want to put any of the grams in there.

32:03But I did look at like, what do our bodies need? And at the top of the list has to be protein. And it has to be this grass-fed protein that has a higher nutrient amount, that has more omega-3s. Salmon, wild salmon is one that I have started having a couple of times a week. I can feel a difference in my skin when I eat it. So I think protein of all kinds, clean proteins needs to be at the top of the list. Yeah. Yeah. It's so good. Yeah. It's so good. So, I mean, yeah, it's a lot of wild organic meat. It sounds like a salad. It sounds like a lot of vegetables, low glycemic fruits. You talked about tubers, right?

32:48So getting things like sweet potatoes and yams. And it's that type of diet. Well, let me ask you, I want to shift gears a little bit and then jump back. And I want to talk about supplements in a minute. But what is something today that most doctors, maybe even in the functional medicine space could be conventional, but what's something most doctors are getting wrong about menopause today? Oh, God, there's so many things I can say. Hey, it can be your top three in ranking order if you'd like. That's great. Yeah, I mean, okay, let's just say it this way, that menopause symptoms are exaggerated when the metabolic system is off.

33:28Most doctors are ignoring the metabolic system. I recently spoke at a metabolic conference this past weekend, and I put out a list of all the beginning signs of insulin resistance. They are exactly the beginning signs of menopause. Wow. They're exactly the weight gain for no particular reason, the brain fog, the energy crash, the inflammatory joint pain, the trouble focusing. If you look at the beginning signs before you're diagnosed with official diabetes or insulin resistance and perimenopausal signs of low estrogen, they are exactly the same. Menopause is a metabolic challenge. And you know what I've come to really boldly believe is when we looked at COVID, we didn't, and again, you know, conspiracy theories aside, we didn't have a viral problem.

34:30We had a metabolic problem. It's the same thing here. We don't have a lack of HRT problem. We have a metabolic problem. Menopause is the symptoms of menopause are inflamed by a poor, poorly regulated metabolic system. Yeah. Well, and by the way, this is to your point, this isn't just about menopause. This show is about menopause, a big part of it. But my point is, is that it's the same with PCOS, right? I mean, this is another really common problem with infertility that's pre-menopausal. And to your point, a lot of these co-infections that people were dealing with with COVID and why they were getting so sick.

35:09It's a very, very similar thing. So fixing that A1C, that glucose levels, your blood sugar, insulin sensitivity is just so critical for menopause. I'm so glad you're saying that. It's so good. Have you ever felt like you're doing everything right? Eating clean, working out, taking all the right supplements, but your body just won't cooperate. Maybe you're tired, you're foggy, you're gaining weight, you can't sleep, and your doctor says your labs are normal, here's the truth. Normal blood work does not mean your body is operating normally. It just means the levels in your blood work look okay. Not that your cells are actually using them the way they should.

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36:28At MyBloodWork.com, we'll show you how to finally get your body and your life back. Talk to me about how a woman, as they go through menopause, how they can have more mental clarity, greater confidence, renewed energy. Is there something that happens hormonally where maybe when you're not having those same levels of estrogen fluctuation, where maybe a woman could, is it possible they could be even more sound in their mind? Because again, we talked about wisdom and what is wisdom? Sometimes it's having a sound mind, making good decisions. Is there something that actually, actually, menopause is actually good for women to actually have, have even a heightened level of wisdom.

37:09Oh, yes. Thank you. Thank you for asking me this. This was the whole like, you know, like purpose of this book was we got to change the way women are approaching this. And one of the greatest compliments I can get when I go out and speak about this is when 38 year olds come up to me and they go, I can't wait to go through menopause. I'm like, fabulous. Great. You got the message. So here's what the neuroscience is saying. And it backs up what evolution, the evolutionary world is saying as well. When estrogen goes down, specifically one type of estrogen, it's called estradiol. It actually changes the brain structure of a woman.

37:53And there are neurons in the brain that get pruned away in order to make room for new neurons. Now, this work was done by one of the most respected female brain researchers, Dr. Lisa Moscone, who has written two books, one called The XX Brain and one called The Menopause Brain. And she states in The Menopause Brain, there are three times in a woman's life that her brain will rewire itself. We all know the teenage one when you go through. Wait till you have a daughter. Oh, yeah. Two. Yeah. Yeah. Yeah. Okay. We should have a chat in about 10 years. So when your daughter goes through puberty, the brain actually rewires itself.

38:39And what it does in that moment is it says, I need to get rid of the neurons that kept you dependent upon another human to be able to survive. And I need to grow new neurons that will make you independent. Because with a menstrual cycle comes the possibility of pregnancy. with pregnancy comes responsibility. So the brain rewires itself to prepare for the job it may have to do. Second time that a woman's brain rewires itself is postpartum. Because when the hormones go up and then they crash down, all of a sudden that signals to the brain that, hey, you don't need those neurons in the brain that told you how to hold on to your to-do list for the day.

39:27You don't need the neurons that told you where your keys are. You actually need new neurons. You need neurons that help you be more intuitive and more in touch with your baby that can't talk. So the postmenopausal brain rewires itself for this incredible intuition so that you can be a phenomenal mother. during menopause the parts of the brain specifically neurons in the amygdala and a few neurons in the prefrontal cortex the neurons that were people-pleasing neurons the neurons that told you you should do everything for everybody else you should fix everybody's problem you should make sure that everybody likes you which is a cultural conditioning of a lot of women too Those neurons go away.

40:17This is why this is great news for women, because those neurons go away and they make room for neurons that allow you to finally tell your truth, allow you to stand up in a position of leadership that allow you to live in a world that is designed by you. You are being rewired for leadership. But you don't see that here. We see it in Japan. We don't see it here. So the rewiring itself is moving you towards a brain that can finally stop caring what everybody else thinks. Can I tell you over the years something, and you might find this interesting, is I have had, so when I teach lectures and it might be, you know, sometimes it's health lectures, but also I've taught some on helping people find their passion and mission in life and grow.

41:14And it could be spiritual growth or business growth, a number of things, but fulfilling their calling in life. And one of the things I often will talk about is finding a mentor or somebody that can help you grow. And you know how many women, and this happens more with women even than men in in terms of them saying, I really want a mentor. I really want an older woman who would disciple me and mentor me, but I can't find one. And I don't feel like there's any out there. Right. Exactly. Because well, A, they're too scared to say they're old. This is why we're Botoxing ourselves is like, I don't want to show you that I'm old because you might find that I'm not useful anymore.

41:51That has been the cultural message. You are not useful if you are an old woman. Now an old man. Okay. Yeah. You're wise. We see that you have, you know, my husband, um, has a lot of gray growing in his beard and gray along his hair. I think it looks amazing. And the culture would probably look at him and be like, there's a wise man. He might have something that he, that I can learn from, but if I, I don't, I don't dye my hair, but if I had a ton of gray in my hair. Culturally, we've been like old woman, not helpful. Yeah. Yeah. And I'll say this one, it definitely is worse with women than men.

42:31I mean, again, women as they age again, it's culturally the worst. I mean, I even think about like, like you look at like, I mean, acting in Hollywood, maybe one of the most prominent examples of this. Oh yeah. But I, but I also say for men, it's not at the level it should be, but it's definitely better. It's definitely better, but it's still not the level it should be, but it's definitely better. Yeah. Yeah. I, um, you know, I think, I think part of it is, yeah, culture is kind of, kind of glorified this being a young woman. And so, so that's to, to your point, I just think it's so important.

43:05And so, so if you're a woman out there just as a, just want to throw this out there, I, uh, listen, there, there is a, uh, a rabbi that I followed. but his name is Rabbi Maimonides. He's really the most, maybe one of the most famous rabbis ever in the past 2000 years. And he has something called the charity ladder. And it says, and basically it goes up saying, what is the greatest gift you can give somebody? And like at the bottom of the rung, it's like giving them money and telling them you're giving it to them, which is a really great thing to do versus giving it in secret is even a greater type of charity.

43:39But then at the very top of the ladder, and by the way, Maimonides, if people want to know who he is, He's the person who said, give a man to fish and you'll feed him for a day. Teach a man to fish and you'll feed him for a lifetime. So that's who Maimonides is. And he said the greatest level of charity you could ever give to anybody is mentoring them, discipling them, teaching them. And so if you're a person out there and you have some sort of gift or skill, it could be spiritual, it could be in business, it could be in health. Take time, women right now, you know, 40 plus, and find some young women to go and mentor and add value to.

44:15And it will bring so much value to your life as well. Yeah. Yeah. Thank you for saying that. And I, you know, one of the big theories I bring forward in age like a girl is a hypothesis called the grandmother hypothesis. And if you look back at the hunter gatherer days, the primal years, what they did once a woman's menstrual cycle ended is she actually was moved to a different position within the tribe. And every morning, the grandmothers would gather at the crack of dawn. They would do a seven-hour trek to go hunt for food. They would go and get these tubers was the main thing, tubers and berries that they got.

44:57And then they would bring the food back. And then they would start to cook the food. But if you look at everything within that, so they had to go hunt for food because the men were off making a big animal kill. They only came back with an animal kill 3 % of the time, which is one day out of 30. So who was keeping the woman who was pregnant, who was nursing, the babies, the toddlers, the little, who was keeping them alive while the men were off hunting for food? It was the grandmother. It was the tubers that she brought back. And I even dove in and found some really cool research showing that as she was cleaning the tubers, that she was telling stories to the young children about what it was like to be a wise woman of the culture.

45:50And do you know there is a neurochemical reason for this? So as she was telling a story, she was getting acetylcholine in her brain. She was actually causing her brain to stimulate the production of acetylcholine. If the story was really exciting, she was making dopamine and serotonin. So she was having this neurochemical experience, sharing her wisdom with this young member of the clan. They also believe that the young member of the clan, the reason our brains grew so big as humans and are as big as they are now is because of the grandmother who was actually imparting her wisdom onto this younger generation at a time when, if you think about it, their language skills were not as vast as ours are.

46:40So she found food. She shared knowledge. She created support. She grew the brain of the younger child. Like, by all means, we're evolutionary heroines in my book. That's powerful. Yeah, that is so powerful. You know, there is a benefit we get. You know, we're kind of taught in our culture today to kind of hoard and accumulate for ourselves, right? There's that old saying, right? Giving is better than receiving. And it's true neurochemically, I think in a lot of cases to where to your point with the acetylcholine, you are getting a benefit when you're adding value, when you're mentoring, when you're discipling others.

47:18I can tell you this myself, and I know you're going to agree with this. And of course, the statistics are very, very proven here. But when you're teaching somebody something that really teaches you to be a master, you really will understand it. I mean, I've learned more in my life when I'm preparing a presentation and I teach it. I learned that from that way more than if I'm just watching a podcast or reading something. Not to say that I don't because I do that too, but you will learn. There's a different thing that's happening to your brain and your hormonal system when you are loving others, blessing others, teaching and mentoring others with these things.

47:55And just a few resources. One, again, I want to encourage people to get Dr. Mindy's book here, Age Like a Girl. You know, I have somebody I've ran. I'm a close friend of Chelsea and I. Her name's Lisa Bevere. She's got some great books on leading and mentoring others. But that's a great thing I want to encourage everybody just to adopt is thinking about who is somebody that you can mentor and lead and step into that position of wisdom here as well. The other interesting, I just want to point on one other interesting thing on this is that even though you and I have made our livelihood out of the online world and not necessarily like seeing people face to face.

48:33There is really interesting research that when you are in that leadership mentorship role, that the dopamine you get when you are in person with somebody compared to the dopamine release, then if you're on the phone or you're on is like 10 times the natural amount of dopamine. So I also am calling for us all coming back to being in person with each other more because the neurochemical upside of that is much greater. Oh, I'm so glad you said that. There's nothing like it. I mean, again, we know that there's so many studies showing that your community, your support group, you know, I mean, I, you know, when I had my brick and mortar clinic from end of 07 through 2013 in Nashville here, where I saw patients in person and it was so gratifying, you know, it's crazy.

49:19I still have patients from that long ago who I'll run into here at urban market or Whole Foods or Sprout or somewhere. They're like, Dr. I, you know, it's so good to see you. And so I still get a flood of, you know, excitement with that. I'm actually opening a clinic with my brother-in-laws in January here in Nashville. It's going to be called the Longevity Club and Clinic. So I'll get to do a little bit of that. It's less, it'll be, I really have practitioners I've trained and doctors and things that work with people directly now. But it is great. But I do all, but my point with that is I do, like I have a men's group here and I meet with them regularly in person.

49:57And honestly, if I'm not doing that, like we meet together, we meet together in person once a month. We go through a book and we all share our thoughts and we kind of recycle between leadership books, marriage books, spiritual books. And then we get together, we play pickleball, you know, a couple of times a month. So we try to get together like once a week. And I have such a sense of satisfaction when I do that of like, it just, it's so good for my mind and soul. And if I don't do that, I do feel a sense of kind of like longing and emptiness. And the same would go for connecting with my family.

50:33There's such a special thing of connecting with my wife and daughters. But I do think that women, we should hang out with our families as much as possible. But I do think in particular as well, there's such a benefit of women hanging out with other women and men hanging out with other men. and something that's happening hormonally, you know, and health-wise there as well. So one of the things that I discovered in looking at the neurochemicals that were affected by estrogen was this relationship of our oxytocin system. So something interesting about a woman's oxytocin system, a woman's amygdala has more oxytocin receptor sites than a man's.

51:21And because of that, there was a new stress response that was discovered way back in the 80s by a woman named Shelly Taylor. And the stress response is called tend and be friend. And women typically don't go to fight or flight stress response. We will often go towards, I need to lean in and connect with people. You may notice this in your marriage where your wife is like, hey, I want to talk about something that's really bothering me. And the reason is because when women go into connection, what ends up happening is it calms a woman's brain. So when a woman goes through menopause, that whole oxytocin system changes.

52:07So check this out because it's really important for both men and women. She needs deeper connection. She can't sit and chat with you about sports. I'm sorry, unless you're going to tell her about the behind the scenes, like my 86 year old mom, she loves Stephen Curry. She loves the Warriors and she will tell me all about his relationships and how they're doing. And that keeps her engaged in the sport. Whereas my dad can tell you which games they've won and which games they've lost. So we, as we move into those post-menopausal years, we need deeper connection, which I think this is really important for marriages because when we've gone into a marriage where maybe it became all about the kids or all of a sudden we are like roommates and we don't talk to each other in the same conscientious way.

53:02When the kids go and you're left with a postmenopausal woman sitting there who is dying to calm her stress brain down by connecting to you, the best thing you can do is go into her feeling state. Not where you want to go, I get it, but ask her how she's feeling. Get to know her in a new way. And I'll throw this out here. You know, my husband and I have been married 30 years and we met in our early 20s. And we have now defined that there were three parts to our marriage. There was marriage 1.0 where we didn't have children. There was marriage 2.0 where we had children. And now we're creating marriage 3.0.

53:50And in marriage 3.0, he knows, because we've been talking about it, that I'm a different version. I need a deeper connection. I need things differently because of the neurochemical change of menopause that I went through. Yeah. Wow. That's so powerful. Thanks for sharing this. I think these discussions are so important because my belief is that the single greatest factor that impacts our health today isn't our diet. That's number two. It's a strong number two. But number one is our spiritual and emotional and mental health and our connections. And, you know, and I think some proof of that is, one, you know, there's this Harvard longevity study that shows like, you know, it's almost, it's really, it's, it shows that the number one determining factor for longevity is human connection.

54:35It's support, it's community, that's so important. and, you know, just looking at so many patients, how many people have health conditions, everything from cancer to hormone imbalance because, you know, they're living in a state of fear or worry or wanting to please everyone around them or they're rushing around trying to accomplish something to, you know, make their parents happy from when they were a child and things like that. So all of that, I just think it's so important that we talked about this and I'm glad we did. I do want to dive back into nutrition a little bit and ask you about supplementation.

55:08You talked about the foods you eat on a regular basis, the biggest needle movers for menopause. What are some of your favorite supplements to support menopause? So the absolutes, the two that every woman should be bathing herself in is magnesium and zinc. So magnesium, these are nutrients, and this is the way, think of it like you're gonna bake a bread. If you're gonna bake bread, you need to make sure that you have all the ingredients so the bread rises. It's the same thing with our hormones. We've got to have plenty of magnesium and plenty of zinc. And those are the two I see are the biggest deficits.

55:46Then we go to the next layer, which is vitamin D. You got to have a good vitamin D level. If, you know, vitamin D is one of the prime vitamins to make all hormones. So watch your vitamin D levels. We have a, you know, we're sort of told that vitamin D is okay if it's around 30, 40, 50. But for a menopausal woman, it should be up to 70, 80, 90. Like we want high levels of vitamin D. Then the third one, and we've kind of talked about this and we talked about even more on my podcast, is all the omegas. Because, you know, you got to get that balance right of omega-3, 6, 9, because you need that cell, the outside the cell, you need it to be nourished and it's a bilipid membrane.

56:31And so feed it the right, give it the right fatty acids so that it can bring the hormones into the cell and work its magic. Those are like, and those are the musts. And then of course, you know, we have the wild yam and those, those kinds of things that help. But I, you know, it's, it's the same thing that I say with our HRT. When I find that a woman dials her lifestyle in, she doesn't really need as many of the supplements. Yeah. Yeah. Yeah. I totally agree. I totally agree. In most cases, if you're just doing things right, nutritionally, getting the stress down, that's another, you know, that's another topic.

57:11Because one of the things I found is that if you fix two hormones, everything else fixes itself. You mentioned one earlier and that's insulin, but the other one's cortisol, right? I was just going to say. Yeah. It's like you fix those two things. Talk to me a little bit. I mean, does cortisol, cortisol, how does that, does that change at all in menopause or is it kind of the same? Share that with us. Yeah. I'm super happy you brought cortisol up because I think that I was thinking when you were talking earlier about a couple of stories of people, I was thinking, you know, it's interesting that we actually logically think that you take a very stressed out woman in menopause and you rub some cream on her and all of a sudden everything's going to be okay.

57:54That's not how it works, people, in case you didn't get that memo. So here's the interesting thing about cortisol is that when a woman goes through menopause starting at 40, think of it this way. Your ovaries are like, okay, we don't have a lot of eggs in here. We're not going to be producing as many sex hormones. So we're moving ourselves towards retirement. But your brain still needs some estradiol. Your brain still needs progesterone and testosterone. So what we're going to do is we're just going to hand that responsibility over to another organ. And this organ is going to be with you till the rest of your life.

58:35And that organ is your adrenal glands. So if you are maxed out, the adrenals are like, wait a second, ovaries, I'm over here working triple time. And now you want me to make sex hormones? No. So when we go through menopause, if we are in a high stress world, our sex hormones are going to be tanked because the adrenals can't handle the load. You know, what's so interesting is in Chinese medicine, when a woman has these symptoms that we're talking about, when they're having the prominent menopausal symptoms. The number one thing they're typically diagnosed with in terms of a pattern is they call it a kidney.

59:20It actually means adrenal. It's an adrenal energy deficiency. They'll say that's really kind of one of the core areas that's the most deficient. And the other one would be spleen sheet, which is actually your pancreas. It's actually insulin. That's the secondary one. But those are the two in that same way. Let me ask you this. I'm curious. Have you tapped into peptides at all yourself? Have you ever used? Oh, yeah. Are there any that you've noticed or seen that have benefited women as they go through menopause? Oh, yeah. Yeah. Thank you for asking. I hope your new clinic's going to have peptides in it.

59:54Of course. Of course. Yeah. I will tell you the one that has been a game changer for me, and I'm preaching it from the rooftops is cerebrolysin. It stimulates BDNF. So I'll use the example when I was writing this book, you know, one of the challenges that a postmenopausal woman or a menopausal women in general will have is focus. And as I was writing the book, I was just finding like I would have to set timers and be like, okay, in an hour, you can get up and go walk. And then I started doing cerebrolysin. And all of a sudden I noticed I was sitting at the computer for eight hours straight. Like I didn't need to get up.

1:00:35So I love that one. Okay. The other one, the other good one that I hope your clinic's going to have is GHKCU. Oh, amazing. Yeah. The copper peptide, you know, I've used that a lot myself for it. So when I had my, my spinal infection, I needed to support tissue regeneration. The blend I did was BPC-157, TB-500, and GHKCU. And there's great studies on GHKCU also for skin health, anti-aging. I mean, it's a - Oh, yeah. Yeah. See, I have a funny story. So Leanne Rimes is a good friend of mine. In fact, she's all over Nashville right now. And so we've been geeking out on peptides for a long time. And so she said to me one day, Hey, I have a friend I ran into that I hadn't seen in like a month.

1:01:22And he looked so young. I didn't know what he had done. And he told me he had done GHKCU every day for 30 days. So I started taking it. And then like 30 days later, I was heading over to Leanne's house. And I said, Okay, here's what I'm going to tell you. You haven't seen me in a month. You have full reign to tell me, can you tell a difference in my skin or not? And if it's a no, you can't tell I'm totally fine. No, no, no hurt feelings here. So I show up and she looks at me, she goes, Oh my God, you are not joking. She, what we, she was like the moisture in your skin. You, it looks more moist.

1:02:00The wrinkles are less pronounced. And I was like, yeah, GHKCU. That was it. Yeah. Yeah. It's amazing. You know, going back, I mean, you know, peptides are found in the height. We talked about this a little bit earlier, but, or we talked about glanulars, but that's where they're found is in the highest doses, like historically. So, you know, like all of them, they have these class of peptides called bioregulators within these organs. So like, I think we're going to see in the future, because these aren't very prominent in the American market right now. They're more prominent in Russia and some other countries.

1:02:35But they're actually bioregulars for ovaries, for uterus. So really specific peptides for those organ systems, for thyroid. There's one called Thyrogen. So it's going to be really exciting over the next few years to see how some of these peptides can be used to support longevity, hormonal health, and everything else. I'm so happy we're having this discussion because I actually believe it will replace HRT. Yeah, I think so too. Once we figure out the stack, we figure out the right combination. And I've asked, I don't, do you know, Dr. Naysha Winters? I've heard the name. I don't, I don't know them though.

1:03:15Yeah. She teaches naturopaths, how to basically cancer, like how to, how to help patients that have cancer. And so of course, in that discussion is, should these people take HRT? And of course she's like, no, they shouldn't take HRT. And so then, well, what do they do? Well, her group has been talking about peptides and what would be the appropriate peptide stack. So somebody is going to nail it. I don't know when it's coming, but I think that's going to be the next wave after we fall out of love with our HRT experience. 100 % agree. 100%. One of the things that happens in menopause is there's some very specific symptoms that women will experience.

1:03:56But one of those things I hear from a lot of women is women will wake up around that 2 a.m. or 3 a.m. marker during menopause. Why is that? And how do they change that symptom specifically? Yeah. So, okay, the chapter I had the most fun researching was the sleep chapter for this book. And what I found, and I don't know why nobody ever taught me this as a woman, was that estrogen stimulates melatonin. And if you think about it, like, God, our bodies are so brilliant. So melatonin, believe it or not, spikes a day after estrogen spikes. That's how brilliantly we're designed so that if an egg, you know, estrogen spikes, an egg is released, that takes a lot of energy from a woman.

1:04:44And now melatonin comes in. So you go to sleep so that you can rest from the experience of releasing an egg. That's why. And you know, it comes in two days before estrogen hits her peak is oxytocin. So you feel like connecting yes we're just so brilliant anyways i just had to i just i geek out on how well we're designed so but then estrogen what it does is every time it is released it goes up to the time keeper in the brain and that little spot in the hypothalamus it's called the suprachiasmatic nucleus is the part of the brain that is assessing where you are in your day and when estrogen pings it, it's bathed with estrogen receptor sites, it then sends the message onto the pineal gland to make melatonin.

1:05:37Okay. So you were regulated. This is what women need to know. Your sleep was regulated by estrogen. You don't have as much estrogen. So you need to tell that timekeeper where you are in the day. It's in your responsibility. And so you do that with the number one thing is light. You've got to see that red light in the morning when the sun comes up so that melatonin production turns off. You need the red light at night so that you see the sunset so melatonin production turns on. You need to go out in the middle of the day. So I loved what you said this on my podcast about all the different types of light we get in the middle of the day from just the sunlight so that you're telling your body where it is in within the day.

1:06:28It doesn't come naturally to you anymore. So light is a big one. Movement. Let's go back to our hunter gatherers. They moved in the morning. They didn't move in the afternoon. So go to rearrange your workouts. They need to be in the morning because that's where how you tell your body where it is in, in, within the day food, eat in the light. Don't eat when it's dark out. It mixes up the whole melatonin system. So we need our eating window to be in the middle of the day. And then the last one that I found that was so interesting was temperature. And we keep thinking that temperature is because, you know, you're getting these hot flashes and it's turning up the heat in you.

1:07:11But when I went to go look at the research, what we know is in order to get melatonin production, after dark, you need to have the temperature in the room slowly go down so that by the time you are in bed, it's gone down at least two degrees compared to what your temperature was, your body was experiencing earlier in the day. So you need whatever room you're reading a book in. If you're watching TV, you got to put some blue blockers on, but you need that room to be a little cold. This is why the bedroom has to stay cold because it's another signal to the body that to make melatonin. And if you don't nail those, the body doesn't make melatonin and you're up at two in the morning.

1:07:54Yeah. It's so critical. We need to mirror nature, right? You need to do it in a friendly way inside your house minus the, you know, maybe storms and wind, but yeah, we need to model nature. We were designed and created to live in tune with nature and it's so important. Well, Dr. Minnie, thanks so much for coming on. This has been wonderful. I think that there are so many women that are suffering and going through menopause, and they don't know about a lot of the natural protocols and ways and things that can be done to allow them to soar through, even thrive through. And I love that you really put an emphasis on this being something that's good.

1:08:32It's exciting. It's something that is a blessing. And I love that that's the mindset as well. And I want to encourage everybody to run out and check out Dr. Mindy's book. It's called Age Like a Girl. Okay, so Age Like a Girl. And it's a great book about longevity, a great book about menopause for women. And so again, and Dr. Mindy here, she's a New York Times bestselling author. She's a great author and writer. Amazon.com, bookstores nationwide, you can find the book. Also, she's got an amazing podcast you can check out. And then what's your handle on social for people to find you there, Dr. Mindy?

1:09:09Yeah, it's just Dr. Mindy Pels. I would say what a lot of people don't know is I put out three to four new videos on YouTube going into the in-depth on all this stuff, looking at the research. So you can find me anywhere, but YouTube is really the main hub of where we launch everything from. Amazing. Amazing. Well, awesome. Well, hey, thanks everybody for tuning in here to the Dr. Josh Ack Show. Remember each and every week we're diving deep into the science and principles behind how you can heal physically, mentally, spiritually, and take your health and your life to the next level. Also, big thanks to Dr.

1:09:42Mindy Pels here. And hey, if you're watching on YouTube, let us know what is something that really stood out to you about some of the wisdom that Dr. Mindy shared with us today. And if you want to support the show, do us a favor, subscribe. By the way, if you're not subscribed, sometimes these videos may not show up in your feed. Reason being, we've had a few of our videos shadow banned because we talk about really controversial topics, everything from cancer to sometimes even hormone replacement therapy and these types of things. So make sure to subscribe so you don't miss a video and you have it show up there as well.

1:10:16And also thanks everybody who's sharing, who's on mission with us here. Again, there's a lot of women who could greatly benefit knowing the truth about how to age like a girl, eat the right foods, take the right supplements, have the right mindset around menopause. So thanks everybody for sharing this as well. Thanks again to Dr. Minnie Pelt, and we'll see you on the next episode.

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