Download my FREE Fasting 101 Guide:
OPEN ME 👇 FOR RESOURCES MENTIONED
RESOURCES MENTIONED:
Books:
Join the Reset Academy:
Fast Like a Girl Certified Coaches:
Qualia Magnesium+ (Use Code PELZ for 15% off):
Substack:
Wise Goat Organics (Use Code PELZ for 20% off):
Levels Health:
RESEARCH MENTIONED:
STAY CONNECTED WITH ME:
Facebook:
Facebook Group:
Instagram:
Substack:
Tiktok:
THE RESETTER PODCAST:
Apple Podcast: Listen on Apple Podcasts
Spotify: Listen on Spotify
CREDITS:
Photos: Wendy Yalom Photography
Video Editor: Isaac Gonzalez
Affiliate Disclaimer:
*****
Please note the following medical disclaimer: By viewing this video you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition. You also understand and agree that the terms of our Privacy Policy and Terms of Service apply to your interaction with us.
source
Interesting insights
Manage cortisol on night shift by creating a stable routine:
• Treat wake-up time as your “morning” → hydrate, bright light, light movement, protein-rich meal
• During shift → limit caffeine to first half, eat light (protein + veggies + fats), avoid sugar
• Before sleep → block light (sunglasses, blackout curtains), take magnesium, keep room cool
• Keep schedule consistent (sleep + meals same daily)
• Use calm breaks (slow breathing, tea) to avoid stress spikes
Goal: stay calm and steady, not overstimulated — this keeps cortisol lower and helps prevent belly fat and fatigue.
All these tips have helped me so much! Your amazing Dr Mindy 🙌 thank you! 🩵 xx
I barely eat anything, walk 20,000 steps a day, and put on 50lbs in 4 months; after I was affected by mould. Is this a topic you cover? I just renovated our home and I’m looking for a way to “renovate” my body, from the mold inside me.
Can you explain the timing of food order? Doesn't the food groups get mixed together in the stomach?
Thank you!
I’ve been doing fairly consistent fasting for about 3 weeks now, anywhere from 16-36 hours (mostly 18 hours), and my blood sugar is still above 100 every morning. I’m trying eat most the keto way now. About how long does it take for the numbers to go down? I have probably 50 lbs to loose.
Fasting is a very powerful weight loss tool for me. For protein, I use powder. I add my coffee to it and it's like a really filling low carb mocha 😊. I cycle between 16 and 24 hour fasts. Unfortunately, I also go thru extremely stressful periods which trigger stress eating. Fasting is a great way to lose that weight and keep going on my weight loss journey
I’ve been eating most of my meals within a four hour window for at least a couple years now. One meal a day quite often. It’s amazing when you get the right nutrition… Protein how easy it is.
i break my fast with your great idea with avocado sauerkraut and hemp seeds !!! my favorite!! then protein ( large amount ) maybe small salad at around 3-5 pm only eating OMAD!! loaf 25 lbs Finally!!!
Love this episode, just started fasting 2 months ago, I listened to the audiobook Eat like a Girl and waiting on fast like a girl, I’m trying to find the free pdf for the recipes for the eat like a girl, any help would be greatly appreciated.
I truly appreciate how you are helping me through this. Thank you.
Fasting 18 hrs used to work for me.. now at 49 Ive been told to eat because coffee on empty stomach raises cortisol which can add belly weight. Fasting seems to no longer work.. I’ve gained 8 pounds. Eating in the morning makes me hungrier through the day. So confusing. I’d appreciate any advice.
I have tried to use some of these principal, but I forgot, for example the order of eating meat and protein. I have started walking after I eat, and I’m trying to get the first light and the last light of the day.
Thank you so much for this video. I wrote everything down and I will follow this.
❤
I followed doctor 7 years ago I’m 49 thank you doctor . ❤🎉
Am I only one that notes 😅… seriously the amount of wisdom that Dr. Mindy gives just blows my mind. I wished I had her in my life all these years to keep me in check!🥰
Oh, I forgot to mention that after menopause weight gain becomes faster and cravings for carbs increase. It's a battle! 😃
This formula keeps it simple. This is easy to do. Thank you Mindy.❤
I’m 53yo and both fasting and calorie deficit weren’t working for me even tho I lift weights. I went in Maintenance and lost a few pounds, so I increased calories by another 100 into a slight surplus and my body is finally losing fat while building muscle. I was hitting my protein intake before, but not eating enough calories to build muscle 💪 My anxiety also went away!!
Fasting changes my life
I'm currently into my second 25hr dry fast. I do this once a week as I need to lose 180.7lbs-(82kgs).
Last Friday's dry fast from 7pm went well I had OMD and lost 7.4lbs-(3.4kgs Sat night at 8.25pm), next day after my re-feed-(Sunday 8am) I put on 3lbs-(1.4kg) which I expected after breaking fast. To break fast I know to be careful as a wrong move could risk undoing my hard work or have me run to the toilet like some crazy person all day and night till it settles, I mean, who wants that?
First thing I do when I break a fast is eat roasted beetroot in balsamic vinegar-(becoz of certain meds have my kidneys at 47 to 49% function, hence why I feed them first!), then 100ml coconut water then 250ml filtered H2o water wait 10mins then I eat my protein and steamed veg NO carbs at this point. This is what works for me.
So I tracked my weight loss on Sat morning, lunch and before dinner and lost during that day 2.4lbs-(1.1kgs) the rest of the weightloss is from starting from 7pm the previous night through to 9.30am Sat morning-(900 grams when I slept).
I haven't weighed myself or taken my ketones or glucose yet until Sat-(today here in Melb Australia), 8am the next reading after morning reading will be taken at 1.30pm and the last one before dinner at 7.25pm.
Sunday morning when I weigh in will indicate to me how much I put on after my re-feed, this will indicate how much I truly lost. My re-feed is a keto plate of steamed veg and a protein no carbs.
My meals for Sunday and the new week is dinner only so back to OMD with control over what good carbs/fats are consumed during meal times. I am a type 2 diabetic so this way to lose 180lbs so far suits me fine.
I workout at the gym for around 2 to 2.5hrs a combo of cardio and upper and lower strength weights. I do take a pre and post weighloss protein powder and around 14 different supplements and barley grass juice powder and inulin+kefir+kimchi+orgnic cinnamon-(protein+kefir drinks) and ACV.
The 24hr dry fast days is when I don't take any of my meds as they all require water. I don't exercise on this day or the, next until Monday. Again, this works for me and only me.
Do I want to do a longer fast in the future?…Yes. For now I do this for a month then push to transition into water fast and end fast Sunday before 7.25pm re-feed. Monday morning weigh-in will tell me how much I lost after Sunday nights re-feed.
🙋♀️ it works!! Thanks dr Mindy 🙌❤️
I’m post and I’m more fit now than when in my 40s thanks to strength training and your books and lifestyle advice so thank you 🙏❤️🙌
I have learned to eat fermented foods since following you! Beginning to like it! 🙌❤️
I sigh a lot 😂
I live in northern Canada. Morning sunlight is easier now, but we have 6+ months of winter and dark mornings. It isn't light until after I'm at work and after the time frame suggested for morning light exposure. Are there any artificial light sources that would mimic sunlight?
Dr Mindy, my 14, almost 15 years old daughter is struggling to lose weight. She is trying her best with food, walking after meals, walk during the day, some exercise, etc. but nothing seems to work. Any advice for her? It’s affecting her self esteem so much and I don’t know what else can I advise her to do. Thank you
Im trying to eat more veggies, I even grew broccoli sprouts And when I eat them I get such painful bloat and gas….am I just going to keep eating them to get over the pain??? BTW 56 menopause (hysterectomy 9/25) was peri for 4 years prior on hrt for 2 years now but cant lose weight Unless I do the 36/12 protocol but that is not good for(life) cooking for hubby and son. I LOVE VEGGIES but my gut does not😢
Oh my gosh it is 4am in New Zealand, and here I am again. I have ordered one of your books here. 🙂
This is the best video I have seen from you! So well organized, layer out clearly and explained. Definitely my learning style! Thank you. Yes I also love your other videos but this one really hit it out of the ballpark. I am 73 year old female. 4 years on intermittent fasting, 1 year on variable fasting up to 72 hour fast. Reduced my insulin down to a 12. Going for under 9 this year. Thank you for your podcasts. Oh also have lost over 40 lbs over last 4 years. 😃
How do you manage cortisol levels when a person works nights 😢
Morning walks are my new favorite. I used to walk on walkpad in the morning, looking into the forest. Then one morning I thought "what the hell am I doing?" and went to walk in the forest instead. We have forest around us with no neighbours in sight, so why would I not take advantage of that?
I've managed to talk my husband into walking with me in the evening. I like both walking alone, listening to an audio book, and walking with my husband with some talk and with some sharing the silence.
43yr old/🇺🇸
Fasting 16-18hrs/day
Eating more proteins/fibers
Light calisthenics/rebounding/12lb weighted vest
Red light therapy
Black coffee in morning w 1TBS MCT oil only
Kept 10lb off since last summer.
Thank you for sharing this knowledge ❤
That is a lot one can do. But by no means is it too much! Saying what you shared is too much means that person is just not really interested in controlling their weight gain and hormone changes. Thanks for sharing this strategy! Piece of cake!💪🏻🙌🏻👏🏻😊
Watching from CA. ❤️
When is the best time to take supplemental fiber like psyllium?
Watching from Johannesburg South Africa ❤️
I do the hacks of eating veggies first, meat, carbs, sweets. The hardest thing for me is going for a 10 minute walk. By the time I am finished cooking dinner, I am just tired of standing. Pain on my knees, arthritis. By the end of the day, I just want to sit, raise my legs. I do push to wash the dishes after dinner, maybe doing some laundry, practicing playing piano. Now I got myself a vibration plate. So I am hoping doing those other things instead of a 10 minute walk is good enough. Enough movement, I mean.
You have so much knowledge! Thank you for sharing and making it simple to understand.
One of my new favorite breakfast food is: 1/2 c of kefir, 2tbsp of sprouted steel oats,1scoop of 25 gram protein powder , 1 tbsp of chia seed, 10 blueberries, let it sit over night. In morning top w/ walnuts chopped & cinnamon. This is a easy breakfast for a busy morning.
59
Aging like a girl 🎉
Love from Belgium ❤