Live Like a Girl with Dr. Mindy Pelz

Losing weight is one challenge. Keeping it off is another.
Research shows that most people regain the weight they've lost within a few years, not because they lack willpower, but because they were never taught what comes after weight loss.
In this episode, Dr. Mindy breaks down the science behind weight regain and shares the eight most common reasons people struggle to maintain their results. From metabolic flexibility and hormone balance to muscle, stress, and sleep, she explains why lasting success requires a different approach than simply losing weight.
You'll also learn five practical steps to help your body adapt to its new weight, support a healthy metabolism, and build habits that last long after the scale changes.
If you've ever lost weight only to gain it back, this episode will help you understand why and show you a different path forward.
Key Takeaways
 Why losing weight and maintaining weight loss require different strategies 
 What "catch-up fat" is and how it influences weight regain 
 How your fat cells develop a "memory" after weight loss 
 How flexible fasting supports maintenance better than chronic fasting 
 The role hormones play in preventing weight regain 
 Five daily habits that support healthy weight maintenance 
Resources Mentioned
Free Nervous System Questionnaire
Dr. Mindy's Books
Reset Academy
Burn Fat Like a Girl Reset
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep352

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.

What if the biggest thing standing between you and better health isn't your diet, your workout routine, or your hormones?

What if it's the relationship you've built with yourself?

In this conversation, I sit down with psychologist and bestselling author Dr. Nicole LePera to explore how our earliest experiences shape the way we move through adulthood. From emotional eating and food noise to perfectionism, people pleasing, burnout, and the struggle to trust ourselves, so many of the habits we think are personality traits are actually learned survival strategies.
We also explore why healing isn't about becoming someone new. It's about reconnecting with the parts of yourself that have always been there.

If you've ever wondered why you know what to do for your health but still struggle to follow through, this conversation offers a completely different way to understand yourself.

In this episode, you'll learn:
Why the first five years of life shape the way your nervous system responds to stress
Why food noise and emotional eating often point to deeper unmet needs
How small daily promises help rewire your brain and build confidence
The difference between guilt and shame, and how each affects your decisions
Why learning to rest can feel uncomfortable for so many women
Practical ways to reconnect with your body and begin healing old patterns
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More on Dr. Nicole LePera

Dr. Nicole LePera is a holistic psychologist, trained at Cornell University, The New School for Social Research and The Philadelphia School of Psychoanalysis. She is the founder of the global community healing membership SelfHealers Circle and the author of #1 NY Times Bestseller "How to Do the Work" "How To Meet Your Self" and "How To Be The Love You Seek"
Website: theholisticpsychologist.com 
Instagram: @the.holistic.psychologist
TikTok: @theholisticpsychologist
Reparenting Your Inner Child 
SelfHealers Circle
For more resources related to today's episode, visit the podcast episode page: drmindypelz.com/ep351

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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.

For years we've been told that if fasting is good, then fasting longer must be better.

That simply isn't true.
Fasting is one of the most powerful healing tools we have, but it's also a stressor. Like exercise, the benefits don't come from the stress itself. They come from how well your body recovers afterward.

In this solo episode, Dr. Mindy explains how to tell whether fasting is supporting your metabolism or pushing your nervous system beyond its limits. You'll learn the five green lights that signal your body is adapting well, the five red flags that tell you it's time to pull back, and simple ways to adjust your fasting practice based on your hormones, stress levels, and stage of life.
Whether you're new to fasting or you've been doing it for years, this episode will help you stop guessing and start working with your body instead of against it.
In this episode you'll learn:
Why fasting is a beneficial stressor, but only in the right dose
The difference between metabolic stress and chronic stress
How your nervous system influences your fasting results
Five signs fasting is working with your body
Five red flags that indicate your fasting routine needs to change
Why sleep, energy, hormones, and muscle are powerful feedback systems
How to adjust your fasting practice based on your cycle and life stage
The importance of recovery, refeeding, and metabolic flexibility
Why fasting should always be personalized

Resources Mentioned
Dr. Mindy's Books
Reset Academy
Burn Fat Like a Girl: Your Natural GLP-1 Reset
Nervous System Free Resource
LMNT
BEAM Minerals
Standard Process EZ Mag

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep350

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.

What if the biggest obstacle to better health isn't your diet and instead it's the relationship you've built with your body?

In this conversation, I sit down with psychologist Dr. Rachel Goldman to unpack why so many women struggle with body image, emotional eating, food noise, and self-worth, especially during midlife.

We explore why lasting health isn't built through shame or punishment. It's built through curiosity, compassion, and learning to work with your body instead of constantly fighting against it.
We also discuss the psychology behind food noise, body neutrality, GLP-1 medications, menopause, emotional eating, and why your relationship with yourself influences every health decision you make.

If you've ever felt like your body has betrayed you, this episode offers a different perspective.

In this episode, you'll learn:
Why body image goes far beyond what you see in the mirror
The difference between body positivity and body neutrality
Why food noise develops and how to begin quieting it naturally
How emotional eating becomes a learned coping strategy
Why your self-worth should never depend on the number on the scale
How menopause changes the emotional relationship women have with their bodies
Why slowing down at meals changes more than digestion
Resources Mentioned
When Life Happens
The Body Keeps the Score
Cognitive Behavioral Therapy (CBT)
The Reset Academy
Nervous System Reset Guide
More on Dr. Rachel Goldman

Dr. Rachel Goldman is a licensed psychologist, clinical assistant professor, media health expert, and nationally recognized speaker specializing in health behavior change, obesity, eating behaviors, stress management, and cognitive behavioral therapy. She is the author of When Life Happens, a practical guide for navigating life's challenges with evidence-based psychological tools.
Website: https://drrachelnyc.com 
Instagram: @drrachelnyc
When Life Happens by Dr. Rachel Goldman
For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep349/ 

Connect with Dr. Mindy:
Join Reset Academy
Watch the episodes on YouTube
Follow Dr. Mindy on Instagram
Subscribe to Dr. Mindy’s newsletter for tools and research on fasting, hormones, and metabolic health
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.

Americans spent more than $69 billion on supplements last year, yet nutrient deficiencies are still widespread.
Somewhere along the way, wellness became a cabinet full of pills, powders, and promises. But what if better health isn't about taking more?
In this episode, I share the five supplements I would prioritize if I had to start over today. These aren't trendy products or quick fixes. They're foundational nutrients that support metabolism, hormones, muscle, brain health, and healthy aging, especially for women in midlife.
You'll also learn why supplements should never replace a healthy lifestyle, how soil depletion and processed foods have changed the nutrient quality of our food, and simple ways to get more of these nutrients through whole foods first.
If your supplement routine feels overwhelming, this episode will help you simplify it.

Resources Mentioned
Age Like a Girl
Nervous System Reset Guide
Standard Process Cod Liver Oil
BEAM Minerals
LMNT
Redmonds Real Salt
Qualia Creatine
Qualia Magnesium
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep348

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.