The Resetter Podcast with Dr. Mindy Pelz

Episodes

• The GLP-1 Foods I Want Every Woman EatingGLP-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-1 • 10 foods to add to your grocery list • Fiber and food noise • Protein and satiety • Supporting your gut microbiome • Why plant diversity matters • How I build a protein-and-fiber-forward meal • Simple ways to put these foods together _ RESOURCES MENTIONED: Fasting 101 GuideDr. Ben Bikman EpisodeFresh-Pressed Olive Oil Wise Goat Organics MyFitnessPal For 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 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.

  377|30M
• Leanne Morgan: Why Your Best Years Might Start After 50Leanne 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 success • Almost giving up in her early 50s • Menopause and finding confidence • Prioritizing health while touring • Aging, body image, and longevity • Why Leanne won't “fake peace” anymore • Family, friendship, and learning to say no • Reinventing yourself later in life _ MORE ON LEANNE MORGAN Leanne Season 2 Airing on NetflixThe Time of Our Lives TourWhat in the World?! by Leanne Morgan • Instagram: @leannemorgancomedy • Facebook: @leannemorgancomedy • X: @leannecomedy • YouTube: @LeanneMorganComedy • TikTok: @leannemorgancomedy For 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 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.

  376|1T 5M
• The 10-Minute Morning Routine for Cortisol & Belly FatChronic 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 fat • What happens to cortisol after waking • Why morning light matters • The problem with reaching for your phone immediately • A five-minute breathing practice • When to move and exercise • How to perform a morning stress audit • Becoming more "cortisol-flexible" • My 10-minute morning routine • A 30-day challenge you can start tomorrow Plus: 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 Sauna For 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 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.

  375|31M
• Why Changing Your Body Won’t Fix How You Feel About Yourself with Dr. Marisa FrancoSo 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. confidence • Body image and menopause • How old memories shape the way we see ourselves • Why insecurity can feel protective • Reparenting and Internal Family Systems • Interrupting negative thought spirals • Vulnerability and deeper relationships • Learning to value who you are now _ RESOURCES MENTIONED FREE Nervous System Questionnaire NEW! Book WorthBest Selling Book Platonic _ MORE ON MARISA FRANCO • Instagram: @drmarisagfranco • Substack Newsletter: Attached by Dr. Marisa Franco • LinkedIn: Dr. Marisa G Franco • Website: https://drmarisagfranco.com/NEW! Book WorthBest Selling Book Platonic For 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 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.

  374|55M
• Creatine for Women: How to Take It, How Much You Need & What It Actually DoesThink 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 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 AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe 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.

  373|29M
• How Many Carbs Should You Actually Eat? with Dr. Ben BikmanAre 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 AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe 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.

  372|1T 12M
• The Biggest Fasting Mistakes That’s Blocking Your Fat LossFasting 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 AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe 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.

  371|42M
• Why You Can’t Stop Using Food for Comfort with Kelly McDanielWhy 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: @kellymcdanieltherapyMother 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 AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe 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.

  370|1T 19M
• Trying Everything to Lose Weight? These 5 Things Matter More Than You ThinkYou’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 Girl For 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 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.

  369|24M
• Why So Many Women Feel Disconnected From Their Bodies with Emma-Louise BoyntonWomen 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 Boynton • Instagram: @emmalouiseboynton • LinkedIn: Emma-Louise Boynton • Substack: @emmalouiseboynton • Pleasure: The Reclamation of my Body Audiobook: Spotify • Website: emma-louseboynton.com For 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 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.

  368|1T 23M