⚠️ Is Your skincare is making you FAT?

Hey health besties! ✨

Have you ever wondered why that diet that worked PERFECTLY for your boyfriend does absolutely NOTHING for you? Or why you can't seem to shake those stubborn pounds no matter how much you restrict calories? Well, grab your green tea and get comfy because we've got some mind-blowing insights from women's health expert Dr. Mindy Pelz that might just change your life!

I recently dove deep into Dr. Pelz's conversation with Jay Shetty on his "On Purpose" podcast, and let me tell you - it was a REVELATION. Dr. Pelz is the bestselling author of "Fast Like a Girl," "The Menopause Reset," and her brand new book "Eat Like a Girl" - and she's on a mission to help women understand their complex, beautiful bodies. 🙌

Let's break down some game-changing insights that will have you looking at your health journey in a whole new light!

🕰️ Mix Up Your Fasting Game!

Doing the same fast every day? Big mistake, according to Dr. Pelz! Our bodies are smart cookies that adapt to patterns, so if you're doing one meal a day consistently, your metabolism might be slowing down in response.

What should your week look like instead?

• For women in their 20s-30s:

  • Days 1-14 of your cycle (follicular phase): Try 16:8 fasting (16 hours fasting, 8 hours eating)

  • Days 15-28 (luteal phase): Ease up to 12:12 or 14:10 fasting

  • Throw in a couple of "feast days" around ovulation when your energy is high!

• For perimenopausal/menopausal women:

  • Mix it up with 3 days of 16:8 fasting

  • 2 days of 14:10 fasting

  • 2 "metabolic switching" days where you eat breakfast earlier

Quick win: Start tomorrow by simply pushing your breakfast back by one hour. Within two weeks, you'll likely be fasting 14-15 hours effortlessly! 💪

🧪 Obesogens: The Sneaky Chemicals Making You Fat

Mind. Blown. Dr. Pelz explained that certain chemicals in our everyday products are literally reprogramming our stem cells to make fat cells instead of other cells. No wonder that "clean eating" friend of yours seems to shed weight so easily!

Top detox tips from Dr. Pelz's approach:

1. Swap plastic food containers for glass (those BPAs are obesogenic!)

2. Choose clean, organic personal care products (your skin absorbs everything!)

3. Drink filtered water with a squeeze of lemon first thing in the morning

4. Try a weekly 24-hour fast to support your body's natural detox processes

5. Get sweaty regularly - infrared saunas are amazing if you have access!

Quick win: Check your kitchen right now and throw out one food item with harmful oils (canola, cottonseed, corn oils, partially hydrogenated oils). Replace with olive oil or avocado oil! 🥑

🍔 Breaking Up With Processed Foods (Without the Drama)

We've all been there - vowing to eat clean only to find ourselves face-first in a bag of chips by day three. Dr. Pelz explains this isn't a willpower issue - it's your microbiome literally sending signals to your brain begging for sugar!

Transition tips that actually work:

1. Start with a "crowding out" approach - add more good foods before eliminating bad ones

2. Drizzle olive oil on everything to kill hunger and stabilize blood sugar

3. Eat protein at EVERY meal to reduce cravings

4. Focus on gut health with fermented foods like kimchi and sauerkraut

5. Don't go cold turkey - gradually reduce processed foods over 3-4 weeks

Quick win: When a sugar craving hits, try having a tablespoon of almond butter with a small piece of dark chocolate. The healthy fat helps satisfy while giving you a little sweet fix! 🍫

🏋️‍♀️ Exercise By Your Cycle (Game-Changer!)

Your hormones are constantly fluctuating, so your workouts should too! According to Dr. Pelz:

• Days 1-7 (menstruation): Go gentle with walking, yoga, and light movement

• Days 8-14 (follicular phase): Your energy is rising! Perfect for HIIT, strength training, and challenging workouts

• Days 14-21 (ovulation into luteal): Moderate intensity - think Pilates, moderate strength, dance

• Days 21-28 (late luteal): Energy dips, focus on gentle yoga, walking in nature, and recovery

Quick win: Download a cycle tracking app today and plan next week's workouts according to your hormonal phase! 📱

🥗 The "Key 24" Nutrients Your Hormones Are Begging For

Dr. Pelz's research identified 24 essential nutrients needed to make hormones properly. The most commonly deficient ones in women today?

1. Omega-3 fatty acids - Find them in wild-caught salmon, walnuts, flaxseeds

2. Magnesium - Dark chocolate (yes!), avocados, almonds, leafy greens

3. Zinc - Pumpkin seeds, grass-fed beef, chickpeas

4. B vitamins - Eggs, nutritional yeast, grass-fed beef, leafy greens

5. Vitamin D - Sunshine, egg yolks, fatty fish (plus most women need supplements)

Quick win: Add 1 tablespoon of ground flaxseed to your breakfast tomorrow for an omega-3 boost! 🌱

📊 Tracking Your Cycle Without the Headache

For women with irregular periods or on hormonal birth control, Dr. Pelz recommends:

1. Track energy levels, mood, and sleep patterns daily in a simple journal

2. Note cravings and hunger levels throughout the month

3. Pay attention to body temperature changes

4. Look for patterns in skin clarity/breakouts

5. Consider asking your doctor about a DUTCH test to get a complete hormone picture

Quick win: Start a simple notes page on your phone today to track your energy, mood, and cravings for one week. Patterns will emerge even without period tracking! 📝

🧠 Beyond Blood Sugar: Tests That Tell the Real Story

While continuous glucose monitors (CGMs) are trendy right now, Dr. Pelz recommends these additional tests for a complete metabolic picture:

1. Comprehensive thyroid panel (not just TSH!)

2. Cortisol rhythm testing (4-point saliva test)

3. Microbiome analysis

4. Food sensitivity testing

5. Complete hormone panel including progesterone, estrogen, testosterone

Quick win: Ask your doctor about a comprehensive thyroid panel at your next visit - it's the "master controller" of metabolism! 🩺

🔥 Surviving Perimenopause Without Losing Your Mind

Before reaching for hormone replacement, Dr. Pelz recommends these lifestyle shifts:

1. Prioritize 7-9 hours of sleep (non-negotiable!)

2. Lower your toxic load (clean beauty, clean home products)

3. Support gut health intensively

4. Practice "ketobiotic" eating - low carb with plenty of prebiotic fiber

5. Reduce exercise intensity and focus on recovery

Quick win: Start taking magnesium glycinate before bed tonight - it helps with sleep, mood, and is depleted during perimenopause! 😴

🦠 Breaking Up With Sugar: It's Not You, It's Your Microbes

Those sugar cravings? Blame your gut bacteria! Dr. Pelz recommends:

1. Focus on diversity of vegetables to feed beneficial bacteria

2. Incorporate prebiotic foods like garlic, onions, leeks, and Jerusalem artichokes

3. Add fermented foods daily (kimchi, sauerkraut, kefir)

4. Consider a high-quality probiotic with Lactobacillus and Bifidobacterium strains

5. Try intermittent fasting to "starve out" the sugar-loving bacteria

Quick win: Add a tablespoon of sauerkraut to your lunch tomorrow! 🥗

🌙 Night Shift Warriors: Special Nutrition Rules

For those working against their natural circadian rhythm:

1. Still follow the "eat in the light" rule - even if it's artificial light during your shift

2. Create a compressed eating window during your awake hours

3. Focus even more heavily on protein to stabilize energy

4. Consider time-restricted eating that aligns with your work schedule

5. Use blackout curtains during sleep hours to support melatonin production

Quick win: Prep protein-rich meals before your next night shift to avoid vending machine disasters! 🍲 Get started here 👈️ 

🏃‍♀️ Athletes vs. Desk Warriors: Customizing Your Approach

Active women have different needs! Dr. Pelz suggests:

• For athletes:

  • Higher protein intake (focus on quality over counting grams)

  • More frequent eating windows (less fasting)

  • More carbohydrates, especially around training

  • Greater focus on recovery nutrients (magnesium, potassium, B vitamins)

• For sedentary individuals:

  • Longer fasting windows

  • Lower carbohydrate intake

  • More intentional movement throughout the day

  • Focus on blood sugar stability

Quick win: If you sit all day, set an alarm to stand and move for 3 minutes every hour! ⏰

😌 Stress Management: Beyond Just Cortisol

Stress management impacts so much more than just cortisol! According to Dr. Pelz:

1. High stress impairs progesterone production (hello PMS!)

2. Stress shifts blood flow away from reproductive organs

3. Chronic stress decreases thyroid function

4. Meditation and deep breathing activate parasympathetic nervous system, which supports hormone production

5. Nature exposure reduces inflammatory markers that interfere with hormone receptors

Quick win: Try this quick hormone quiz (it takes less than 2 minutes) and start your personal plan today! 🧘‍♀️

🌟 The Bottom Line 🌟

Remember what Dr. Pelz said: "When women heal, the world heals." Your health isn't just about looking good in jeans (though that's nice too!) - it's about creating the energy and vitality to show up as your best self in the world.

The most powerful takeaway? Your body isn't working against you - it's actually trying to protect you. That belly fat? It's storing toxins away from your vital organs. Those cravings? They're signals that something needs attention. By working with your female body rather than fighting it, you can create sustainable health that feels good from the inside out.

What one tip are you going to try this week? Hit reply and let me know! I'd love to hear from you!

P.S. Want to dive deeper? Take our 2-minute Hormone Quiz and get your PERSONALIZED plan! 🍽️ We'll create a custom eating schedule, food list, and fasting routine tailored exactly to YOU! Click here to start your quiz