Advertise on podcast: The Resetter Podcast with Dr. Mindy

Insulin resistance can develop gradually, sometimes long before you notice changes in your blood sugar. And while genetics and other health factors play a role, the habits you practice every day can have a meaningful impact on your metabolic health. In this solo episode of Live Like a Girl, Dr. Mindy Pelz shares six practical habits that can help support insulin sensitivity, particularly for women navigating midlife and hormonal changes. She explains why the quality of your carbohydrates matters, how a 10-minute walk after meals can influence your blood sugar response, and why building muscle is one of the most valuable things you can do for your metabolism as you age. You'll also learn how fiber and fermented foods support gut health, why sugary beverages deserve a closer look, and how your sleep routine can affect the way your body responds to insulin. In this episode, you'll learn: What insulin resistance is and how it developsWhy carbohydrate quality matters for blood sugar regulationHow pairing carbohydrates with protein or fat can support a steadier glucose responseThe benefits of walking for 10 minutes after mealsWhy resistance training and muscle mass matter for women over 40How fiber, legumes, and fermented foods support gut healthThe impact of sugary beverages on blood sugarWhy sleep consistency matters for insulin sensitivityThree practical habits you can start today Resources Mentioned Wise Goat OrganicsBen Bikman InterviewFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep378 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Food activist and Food Babe founder Vani Hari returns to Live Like a Girl to break down what's actually hiding in many of the foods we buy every day. We get into ultra-processed foods, ingredient labels, added flavors, artificial sweeteners, food dyes, MSG, cooking oils, food noise, and the simple grocery-store habits Vani uses with her own family. Vani also shares how to make the transition toward more real food without making food boring or giving up birthdays, holidays, French fries, pizza, and the traditions you love. _IN THIS EPISODE:  How to identify ultra-processed foodsWhat Vani looks for on ingredient labelsIngredients she personally avoidsFood noise and highly palatable foodsHelping kids develop a wider palateEasy real-food swapsNavigating holidays and celebrations_RESOURCES MENTIONED Food Babe Feast CookbookVani’s speech at HHS in Washington DC Vani’s speech at HHS in Washington DC Vani’s Senate Testimony _MORE ON VANI HARIVani Hari, widely known as the Food Babe, is a food activist, author, entrepreneur, and founder of FoodBabe.com. For more than two decades, she has investigated ingredients used in the American food supply and advocated for changes in the way major food companies formulate their products. Facebook: @thefoodbabeInstagram: @thefoodbabeYouTube: @thefoodbabeFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep377 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

GLP-1 is a hormone your body naturally produces, and the foods you eat can influence its release. In this episode, I'm walking you through 10 everyday foods that support your natural GLP-1 response, satiety, and gut health, with practical ways to start adding them to your meals. We get into fiber, protein, resistant starch, fermented foods, polyphenols, and why I've become increasingly focused on building meals around protein and fiber. I'll also show you what happens when you cook and cool potatoes, why plant variety matters, and some of the foods currently sitting in my own refrigerator. _IN THIS EPISODE: How your body naturally produces GLP-110 foods to add to your grocery listFiber and food noiseProtein and satietySupporting your gut microbiomeWhy plant diversity mattersHow I build a protein-and-fiber-forward mealSimple ways to put these foods together_RESOURCES MENTIONED: Fasting 101 GuideDr. Ben Bikman EpisodeFresh-Pressed Olive Oil Wise Goat Organics MyFitnessPalFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep376 _CONNECT WITH DR. MINDY: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Leanne Morgan spent more than 20 years pursuing comedy before her career exploded in her 50s. Now, at 60, she's selling out arenas, starring in her own Netflix series, and living a life that once felt almost impossible. In this conversation, we talk about what changed when Leanne stopped worrying so much about what everyone else thought and started trusting herself. We get into menopause, imposter syndrome, aging, ambition, health, family, and what happens when a woman's life gets bigger at the exact age she was taught it should start getting smaller. In this episode: Leanne's 27-year road to successAlmost giving up in her early 50sMenopause and finding confidencePrioritizing health while touringAging, body image, and longevityWhy Leanne won't “fake peace” anymoreFamily, friendship, and learning to say noReinventing yourself later in life_ MORE ON LEANNE MORGAN Leanne Season 2 Airing on NetflixThe Time of Our Lives TourWhat in the World?! by Leanne MorganInstagram: @leannemorgancomedyFacebook: @leannemorgancomedyX: @leannecomedyYouTube: @LeanneMorganComedyTikTok: @leannemorgancomedyFor more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep375/ _ CONNECT WITH DR. MINDY Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Chronic stress can influence your metabolism, sleep, appetite, blood sugar, and where your body tends to carry fat—which makes your nervous system an important part of the belly-fat conversation. In this solo episode, I’m breaking down what happens to cortisol after you wake up and sharing the simple 10-minute morning routine I want you to try for the next 30 days. We’ll talk about morning light, your phone, breathwork, movement, hydration, exercise, and how to identify the stressors that may be setting the tone for your entire day. I’ll also explain what I mean by becoming “cortisol flexible” and how you can start working with your stress response instead of constantly feeling controlled by it. In this episode: Cortisol, chronic stress, and belly fatWhat happens to cortisol after wakingWhy morning light mattersThe problem with reaching for your phone immediatelyA five-minute breathing practiceWhen to move and exerciseHow to perform a morning stress auditBecoming more "cortisol-flexible"My 10-minute morning routineA 30-day challenge you can start tomorrowPlus: Take my free Nervous System Questionnaire below to discover your current nervous system state and the practices that may support you. Resources Mentioned Nervous System Questionnaire Reset Academy Who Are You Becoming? Card Deck  Sunlighten SaunaFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep374  Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

So many women believe they’ll finally feel better about themselves when they lose the weight, change their body, or reach the goal. But changing the outside doesn’t always change how we feel on the inside. Psychologist and author Dr. Marisa G. Franco joins me to explore where our sense of self-worth actually comes from and how old experiences can continue shaping the way we see ourselves years later. We talk about body image as we age, menopause, insecurity, nervous system patterns, reparenting, vulnerability, and why learning to acknowledge the parts of ourselves we’d rather push away may be an important part of building genuine self-worth. In this episode: Self-worth vs. confidenceBody image and menopauseHow old memories shape the way we see ourselvesWhy insecurity can feel protectiveReparenting and Internal Family SystemsInterrupting negative thought spiralsVulnerability and deeper relationshipsLearning to value who you are now_ RESOURCES MENTIONED FREE Nervous System Questionnaire NEW! Book WorthBest Selling Book Platonic_ MORE ON MARISA FRANCO Instagram: @drmarisagfrancoSubstack Newsletter: Attached by Dr. Marisa FrancoLinkedIn: Dr. Marisa G FrancoWebsite: https://drmarisagfranco.com/NEW! Book WorthBest Selling Book PlatonicFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep373 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Think creatine is only for bodybuilders or worried it's going to make you bulky or gain weight? Let's talk about what creatine actually does. In this episode, I'm breaking down the research on creatine, including studies looking specifically at women, and showing you how I personally use it as part of my strength and muscle-building routine. We'll talk about creatine monohydrate, dosage, consistency, water retention, resistance training, protein, loading phases, and why maintaining muscle becomes increasingly important as we age. I'm also giving you a simple challenge you can start today: 30 days of consistent creatine paired with two strength-training sessions each week. In this episode:  What creatine actually does  Why creatine isn't just for men  Does creatine make you gain weight?  Creatine and water retention  Why training matters  The type of creatine I use  How much creatine to take  Why I take creatine every day  Whether you can put creatine in coffee  Creatine and protein  Simple resistance exercises you can do at home  My 30-day creatine challenge  Resources Mentioned Qualia Creatine+, use code MINDY at checkout for 15% offFREE Nervous System QuestionnaireReset AcademyAge Like a GirlResistance BandsFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep372 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Are carbs actually bad for you, or have we been asking the wrong question? In this episode, I'm sitting down with metabolic scientist Dr. Ben Bikman to unpack one of the most confusing nutrition conversations happening right now. We talk about how to know how many carbs your body can handle, why your muscle mass and activity level matter, how carbohydrate quality changes your metabolic response, and why the answer may be different depending on where a woman is in her hormonal life. Ben also explains what happens to insulin sensitivity across the menstrual cycle and after menopause, why fiber matters, how he thinks about food pairing, what a CGM can tell you, and why his perspective on GLP-1 medications has evolved. In this episode: Are carbs actually bad for you?How many carbohydrates should you eat?Good carbs vs. highly refined carbsWhy fiber changes the conversationWhy muscle gives you more metabolic “wiggle room”Carbohydrates, blood sugar, stress, and sleepCan food naturally stimulate GLP-1? More on Dr. Ben Bikman Dr. Ben Bikman is a metabolic scientist and professor whose research focuses on insulin resistance, metabolic health, and the ways nutrition influences human metabolism. He is the author of Why We Get Sick and the upcoming book The Carb Crisis, which explores carbohydrates through the lens of metabolism and other factors that may influence how our bodies respond to the foods we eat. The Carb Crisis Book: https://link.amazon/B096Jd0u4Website: http://benbikman.com/Instagram: https://www.instagram.com/benbikmanphdFacebook: https://www.facebook.com/BenjaminBikmanPhDYouTube: https://www.youtube.com/@benbikmanTikTok: https://www.tiktok.com/@benbikmanphdX: https://x.com/BenBikmanPhDFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep371 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Fasting gets a lot of attention for what happens while you’re not eating, but what happens when you start eating again deserves just as much attention. In this solo episode, Dr. Mindy breaks down one of the most overlooked parts of fasting: the refeed. She explains why longer isn’t always better when it comes to fasting, how the eating and fasting windows work together, and why protein, carbohydrates, fiber, fermented foods, and plant diversity can all have a place in your fasting rhythm. She also takes on some of the biggest conversations happening around fasting right now, including thyroid health, muscle loss, the gut microbiome, fasting after 45, GLP-1, autophagy, meal timing, and whether women really need to eat protein first thing in the morning. In This Episode Why fasting longer isn’t necessarily fasting betterWhy your first meal after a fast deserves more attentionWhat happens to thyroid hormones during extended fasting and refeedingWhy carbohydrates and protein matter after longer fastsWhat fasting may change within your gut microbiomeWhy plant diversity and fermented foods matter during your eating windowThe debate around fasting for women over 45Why Mindy cycles fasting rather than using the same fasting window every dayWhether you really need protein immediately after wakingHow to experiment with an eating window that works for your body and lifestyleThe difference between your sugar-burning and fat-burning statesHow nutrients can stimulate your body’s natural GLP-1 response For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/370  Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Why can changing the way you eat feel so emotional, even when you know exactly what you want to change? In this conversation, I sit down with therapist and Mother Hunger author Kelly McDaniel to explore the deeper emotional and relational layers that can become intertwined with food. Through Kelly’s Mother Hunger framework, we look at how early experiences with nurturing, safety, attachment, and caregiving may influence the way some of us relate to food later in life—and why food can sometimes become connected with comfort, connection, routine, and relief. We also talk about emotional eating, body image, nervous system regulation, fasting, food noise, GLP-1 medications, and the messages about our bodies that can be passed from one generation to the next. This conversation gave me an entirely new way to think about some of the struggles I’ve seen women experience when changing how they eat, because sometimes there may be more happening beneath the surface than what’s on the plate. In this episode: Kelly’s Mother Hunger frameworkWhy food can become emotionally significantWhat Kelly means by “surrogate comfort”Why changing eating patterns can bring up difficult emotionsFood and nervous system regulationWhat mothers can unintentionally teach daughters about their bodiesKelly’s perspective on food noise and GLP-1 medicationsHow support and connection can help us create new patterns MORE ON KELLY MCDANIEL Instagram: @kellymcdanieltherapyMother Hunger, Revised EditionFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep369 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

You’re exercising more, fasting more, changing what you eat, and trying everything you know to support your weight, and yet the scale still doesn’t seem to move. In this solo episode, Dr. Mindy breaks down five foundational habits she wants you to look at before assuming your body simply isn’t responding. She explores how fibre-rich foods can support satiety and your gut microbiome, why walking after meals can benefit blood sugar, how meal timing interacts with your circadian rhythm, and why sleep and consistency deserve a much bigger place in the weight-loss conversation. She also explores GLP-1, food noise, nervous system state, and what research tells us about maintaining weight loss after stopping GLP-1 medications. The takeaway is refreshingly practical: instead of chasing another complicated strategy, start by looking at the everyday rhythms you can actually repeat. Resources Mentioned FREE Nervous System QuestionnaireTime & Light: Missing Pieces of a Healthy Lifestyle with Dr. Satchin PandaThe Cancer Conversation Women Aren't Having Yet with Dr. Leigh Erin ConnealyReset AcademyEat Like a GirlAge Like a GirlFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep368 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

Women spend so much time trying to change their bodies, but how often are we taught how to actually experience and enjoy them? In this conversation, I sit down with Emma-Louise Boynton to explore what happens when we begin reconnecting with our bodies through pleasure, presence, and curiosity rather than constant criticism. We talk about body image, intimacy, sex therapy, self-pleasure, mindfulness, and the small everyday practices that can help you feel more at home in your body. Because your relationship with your body affects far more than how you see yourself, it shapes how you experience your life. _ MORE ON EMMA-LOUISE BOYNTON Pleasure: The Reclamation of my Body by Emma-Louise BoyntonInstagram: @emmalouiseboyntonLinkedIn: Emma-Louise BoyntonSubstack: @emmalouiseboyntonPleasure: The Reclamation of my Body Audiobook: SpotifyWebsite: emma-louseboynton.comFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep367 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

If you’re constantly thinking about food, battling afternoon cravings, or struggling to feel satisfied after eating, your fullness hormones may be an important part of the conversation. In this solo episode, Dr. Mindy breaks down the foods that can support your body’s natural GLP-1 production and explains how fiber, protein, resistant starch, fermented foods, and omega-3-rich foods influence satiety. You’ll learn practical ways to build meals that help you feel fuller longer, support your gut microbiome, and work with your body’s natural appetite signals. Resources Mentioned Qualia Magnesium+, use code MINDY for 15% offReset AcademyWise Goat Organics Fermented Foods, use code MINDY for 20% offEat Like a GirlFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep366 Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

What if a healthier relationship with food started with enjoying it more? In this episode of Live Like a Girl, Dr. Mindy sits down with acclaimed chef and Next Level Chef mentor Nyesha Arrington for a conversation about food that goes far beyond calories, macros, or following the “perfect” diet. Nyesha shares how cooking with her grandmother shaped her relationship with food from childhood, why recipes can carry memories and identity across generations, and how years in professional kitchens taught her to see food as art, connection, and eventually, fuel. They also get practical: cooking oils, salt, spices, kitchen tools, meal prep, fasting, strength training, hydration, and the small upgrades Nyesha has made that helped her feel dramatically better in her body. Plus, Nyesha opens up about leadership in high-pressure kitchens, working alongside Gordon Ramsay, earning the title of “Chef,” and why she refuses to fit into anyone else’s definition of what a woman should look like. In This Episode, You’ll Learn  How childhood experiences can shape your relationship with food  Why food is closely tied to memory and identity  How Nyesha shifted from cooking purely for taste to thinking about food as fuel  Which cooking oils she keeps in her own kitchen  Why salt and spices can completely change a meal  The kitchen tools every home cook actually needs  How meal prep helps Nyesha make better choices when life gets busy  Why she uses fasting during periods when she needs deep focus  How strength training and sleep became part of her wellness routine  What working in elite restaurant kitchens taught her about leadership  Why she refuses to make herself more “digestible” for anyone elseResources Mentioned Olive OilBone Broth, use code MINDY10More on Chef Nyesha Arrington Nyesha Arrington is an acclaimed chef, television personality, and co-star of FOX’s Next Level Chef. Trained in Michelin-starred kitchens, she has become known for her creative approach to food, mentorship, and commitment to thoughtfully sourced ingredients. She also hosts and produces Eater’s Plateworthy and is passionate about wellness, functional fitness, and using food to bring people together. Instagram: @nyeshajoyceNative by NyeshaFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep365  Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

What if the changes you’re experiencing after 40 are asking you to look at more than your hormones? In this solo episode of Live Like a Girl, Dr. Mindy walks through how she believes women can use the menopausal transition to better understand their nervous systems, reconnect with parts of themselves they may have lost, and begin building the next chapter of life more intentionally. She explores why so many women arrive in midlife already overwhelmed, why learning to regulate your nervous system may need to come before another health protocol, and how years of putting everyone else first can shape the way women experience this transition. Later in the episode, LeAnn Rimes joins Dr. Mindy for a candid conversation about overwhelm, perfectionism, boundaries, HRT, nutrition, self-care, and what it looks like to listen to your body while living a very full life. And for a limited time, you can get Age Like a Girl for $7 with free shipping in the U.S. and Canada only, while supplies last. In This Episode, You’ll Learn Why nervous system regulation matters so much after 40How years of over-functioning can catch up with women in midlifeWhy play, curiosity, creativity, and speaking your truth matterHow to build your own lifestyle toolbox for menopauseWhy women need community as they ageWhy saying no can become an important form of self-careWhat it means to create the next chapter of your life on your terms Resources Mentioned FREE Nervous System QuestionnaireAge Like a Girl (Get your copy for $7 & FREE shipping, limited-time offer)Reset AcademyQualia Senolytic, use code MINDY for 15% offFor more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep364Connect with Dr. Mindy: Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy’s newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.