Live Like a Girl with Dr. Mindy Pelz

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% off
Reset Academy
Wise Goat Organics Fermented Foods, use code MINDY for 20% off
Eat Like a Girl
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep366

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 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 else
Resources Mentioned
Olive Oil
Bone Broth, use code MINDY10
More 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: @nyeshajoyce
Native by Nyesha
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep365 

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 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 40
How years of over-functioning can catch up with women in midlife
Why play, curiosity, creativity, and speaking your truth matter
How to build your own lifestyle toolbox for menopause
Why women need community as they age
Why saying no can become an important form of self-care
What it means to create the next chapter of your life on your terms

Resources Mentioned
FREE Nervous System Questionnaire
Age Like a Girl (Get your copy for $7 & FREE shipping, limited-time offer)
Reset Academy
Qualia Senolytic, use code MINDY for 15% off
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep364
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.

Women are far more likely than men to develop Alzheimer’s disease, and Dr. David Perlmutter believes one of the most important pieces of that story is metabolic health.

In this episode of Live Like a Girl, Dr. Perlmutter joins Dr. Mindy to explain what happens when the brain’s immune cells shift from protective to destructive, why menopause may increase vulnerability, and how blood sugar, insulin resistance, visceral fat, inflammation, mitochondrial health, and lifestyle all influence brain aging.

They also discuss HRT, GLP-1 medications, ketones, fasting, fiber, exercise, BNDF, sleep, and what women can begin doing in their 30s, 40s, and 50s to support long-term cognitive health.

In This Episode, You’ll Learn
Why women face a higher risk of Alzheimer’s
How menopause may affect brain metabolism
Why belly fat and insulin resistance matter for brain health
The blood markers Dr. Perlmutter watches most closely
What emerging research says about GLP-1 drugs and the brain
The lifestyle habits Dr. Perlmutter prioritizes for prevention
Resources Mentioned
Brain Defenders
Tanzi Study
Cochrane Review
More on Dr. David Perlmutter
https://drperlmutter.com/
http://braindefenders.com/
https://www.instagram.com/davidperlmutter/
https://www.youtube.com/user/DavidPerlmutterMD
https://x.com/davidperlmutter
linkedin.com/in/david-perlmutter-md
For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep363/

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.

If you’re eating less, exercising more, and fasting harder but still struggling to lose weight after 40, Dr. Mindy wants you to approach fat loss differently. This solo episode of Live Like a Girl is a special compilation of two of Dr. Mindy’s teachings on fat burning and metabolic health after 40.
In the first half, she breaks down why fat loss can become more challenging as estrogen changes and shares five strategies for training your body to become more metabolically flexible, from strength training and walking to fasting, protein pacing, and sleep.
Then she turns to dietary fat and explains why the type of fat you eat matters. She walks through visceral fat, omega fatty acids, and five foods she uses to support a healthier metabolic environment. 
The common thread throughout both conversations: fat loss after 40 requires a strategy that works with your changing metabolism.
In This Episode, You’ll Learn
Why fat loss can become harder after 40
How estrogen influences metabolism and body-fat distribution
What protein pacing means and how Mindy uses it
Why walking is an underrated metabolic tool
The difference between visceral and subcutaneous fat
Why Mindy pays attention to the types of dietary fats she eats
Five foods she recommends adding to a fat-loss strategy
Resources Mentioned:
Fresh Pressed Olive Oil
MCT Oil
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep362

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.