Live Like a Girl with Dr. Mindy Pelz

Latest Episodes:

Terry Real: How to Reinvent Your Marriage When You've Grown Apart Oct 19, 2026

Show notes

Have you reached a point in your marriage where you feel like you've changed, but your relationship hasn't?

In this episode of Live Like a Girl, I'm joined by renowned couples therapist Terry Real to explore why so many women begin questioning their relationships during midlife and menopause, and what it takes to reconnect when you've grown apart.

We talk about resentment, emotional intimacy, the childhood patterns that shape how we handle conflict, and how to communicate your needs without pushing your partner further away. Terry also shares his approach to relational empowerment and why reinventing your relationship may be another option worth exploring.

IN THIS EPISODE:

Why marriage can feel different after menopause
How resentment builds when your needs go unspoken
The difference between individual and relational empowerment
How childhood experiences influence relationship conflicts
Practical ways to communicate, reconnect, and repair

DON'T LEAVE IT – REINVENT IT | LIVE VIRTUAL WORKSHOP | October 27, 2026 | 9 AM–12 PM PT

Join Terry and me for a special 3-hour workshop exploring how to create a new chapter in your relationship. Your $47 registration includes access for you and your partner, live Q&A, and a full replay.

SAVE YOUR SEAT: https://www.drmindypelz.com/reinvent

MORE ON TERRY REAL

YouTube: https://www.youtube.com/@realterryreal
Instagram: https://www.instagram.com/realterryreal/
Facebook: https://www.facebook.com/TerryRealRLI/
Website: https://terryreal.com/

For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep379/

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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.

Insulin Resistance? 6 Daily Habits That Can Make a Difference Oct 14, 2026

Show notes

Insulin resistance can develop gradually, sometimes long before you notice changes in your blood sugar. And while genetics and other health factors play a role, the habits you practice every day can have a meaningful impact on your metabolic health.

In this solo episode of Live Like a Girl, Dr. Mindy Pelz shares six practical habits that can help support insulin sensitivity, particularly for women navigating midlife and hormonal changes.

She explains why the quality of your carbohydrates matters, how a 10-minute walk after meals can influence your blood sugar response, and why building muscle is one of the most valuable things you can do for your metabolism as you age.

You'll also learn how fiber and fermented foods support gut health, why sugary beverages deserve a closer look, and how your sleep routine can affect the way your body responds to insulin.

In this episode, you'll learn:

What insulin resistance is and how it develops
Why carbohydrate quality matters for blood sugar regulation
How pairing carbohydrates with protein or fat can support a steadier glucose response
The benefits of walking for 10 minutes after meals
Why resistance training and muscle mass matter for women over 40
How fiber, legumes, and fermented foods support gut health
The impact of sugary beverages on blood sugar
Why sleep consistency matters for insulin sensitivity
Three practical habits you can start today

Resources Mentioned

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep378

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The Toxic Ingredients Hiding in Your “Healthy” Food with Vani Hari (Food Babe) Oct 12, 2026

Show notes

Food activist and Food Babe founder Vani Hari returns to Live Like a Girl to break down what's actually hiding in many of the foods we buy every day.

We get into ultra-processed foods, ingredient labels, added flavors, artificial sweeteners, food dyes, MSG, cooking oils, food noise, and the simple grocery-store habits Vani uses with her own family. Vani also shares how to make the transition toward more real food without making food boring or giving up birthdays, holidays, French fries, pizza, and the traditions you love.

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IN THIS EPISODE:

How to identify ultra-processed foods
What Vani looks for on ingredient labels
Ingredients she personally avoids
Food noise and highly palatable foods
Helping kids develop a wider palate
Easy real-food swaps
Navigating holidays and celebrations

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RESOURCES MENTIONED

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MORE ON VANI HARI

Vani Hari, widely known as the Food Babe, is a food activist, author, entrepreneur, and founder of FoodBabe.com. For more than two decades, she has investigated ingredients used in the American food supply and advocated for changes in the way major food companies formulate their products.

Facebook: @thefoodbabe
Instagram: @thefoodbabe
YouTube: @thefoodbabe

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep377

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The GLP-1 Foods I Want Every Woman Eating Oct 07, 2026

Show notes

GLP-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.

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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

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RESOURCES MENTIONED:

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep376

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Leanne Morgan: Why Your Best Years Might Start After 50 Oct 05, 2026

Show notes

Leanne 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

For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep375/

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The 10-Minute Morning Routine for Cortisol & Belly Fat Sep 29, 2026

Show notes

Chronic 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

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep374

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Why Changing Your Body Won’t Fix How You Feel About Yourself with Dr. Marisa Franco Sep 28, 2026

Show notes

So 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

MORE ON MARISA FRANCO

Instagram: @drmarisagfranco
Substack Newsletter: Attached by Dr. Marisa Franco
LinkedIn: Dr. Marisa G Franco
Website: https://drmarisagfranco.com/
NEW! Book Worth
Best Selling Book Platonic

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep373

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Creatine for Women: How to Take It, How Much You Need & What It Actually Does Sep 23, 2026

Show notes

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

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep372

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How Many Carbs Should You Actually Eat? with Dr. Ben Bikman Sep 21, 2026

Show notes

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

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The Biggest Fasting Mistakes That’s Blocking Your Fat Loss Sep 16, 2026

Show notes

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

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