Live Like a Girl with Dr. Mindy Pelz

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% off
FREE Nervous System Questionnaire
Reset Academy
Age Like a Girl
Resistance Bands
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep372

Connect with Dr. Mindy:
Join Reset Academy
Watch the episodes on YouTube
Follow Dr. Mindy on Instagram
Subscribe to Dr. Mindy’s newsletter

Disclaimer: 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 carbs
Why fiber changes the conversation
Why muscle gives you more metabolic “wiggle room”
Carbohydrates, blood sugar, stress, and sleep
Can 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/B096Jd0u4
Website: http://benbikman.com/
Instagram: https://www.instagram.com/benbikmanphd
Facebook: https://www.facebook.com/BenjaminBikmanPhD
YouTube: https://www.youtube.com/@benbikman
TikTok: https://www.tiktok.com/@benbikmanphd
X: https://x.com/BenBikmanPhD
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep371

Connect with Dr. Mindy:
Join Reset Academy
Watch the episodes on YouTube
Follow Dr. Mindy on Instagram
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Disclaimer: 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 better
Why your first meal after a fast deserves more attention
What happens to thyroid hormones during extended fasting and refeeding
Why carbohydrates and protein matter after longer fasts
What fasting may change within your gut microbiome
Why plant diversity and fermented foods matter during your eating window
The debate around fasting for women over 45
Why Mindy cycles fasting rather than using the same fasting window every day
Whether you really need protein immediately after waking
How to experiment with an eating window that works for your body and lifestyle
The difference between your sugar-burning and fat-burning states
How 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 Academy
Watch the episodes on YouTube
Follow Dr. Mindy on Instagram
Subscribe to Dr. Mindy’s newsletter

Disclaimer: 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 framework
Why food can become emotionally significant
What Kelly means by “surrogate comfort”
Why changing eating patterns can bring up difficult emotions
Food and nervous system regulation
What mothers can unintentionally teach daughters about their bodies
Kelly’s perspective on food noise and GLP-1 medications
How support and connection can help us create new patterns

MORE ON KELLY MCDANIEL
Instagram: @kellymcdanieltherapy
Mother Hunger, Revised Edition
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep369

Connect with Dr. Mindy:
Join Reset Academy
Watch the episodes on YouTube
Follow Dr. Mindy on Instagram
Subscribe to Dr. Mindy’s newsletter

Disclaimer: 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 Questionnaire
Time & Light: Missing Pieces of a Healthy Lifestyle with Dr. Satchin Panda
The Cancer Conversation Women Aren't Having Yet with Dr. Leigh Erin Connealy
Reset Academy
Eat Like a Girl
Age Like a Girl
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep368

Connect with Dr. Mindy:
Join Reset Academy
Watch the episodes on YouTube
Follow Dr. Mindy on Instagram
Subscribe to Dr. Mindy’s newsletter

Disclaimer: 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.