Live Like a Girl with Dr. Mindy Pelz

Latest Episodes:

You've Tried EVERYTHING to Lose Weight… Here's Why Nothing Is Working with Dr. Dan Siegel Nov 09, 2026

Show notes

I’ve been hearing from so many women in their 40s and 50s who feel like they’ve hit a wall. They’re overwhelmed, not sleeping well, reacting differently to their families, and wondering why things that used to feel manageable suddenly don’t.

In this episode of Live Like a Girl, I’m sitting down with Dr. Dan Siegel, psychiatrist and author, to talk about what happens when your nervous system gets stuck in stress and how you start working with it.

We talk about menopause, burnout, sleep, and the beliefs we carry from earlier in life. Dan also walks us through his Wheel of Awareness and a simple journaling practice called SIFT, which helps you pay attention to what you’re feeling in your body and mind.

IN THIS EPISODE:

How to tell if your nervous system is overwhelmed or shut down
Why stress can feel different during perimenopause and menopause
What your need for independence, connection, or certainty says about you
How old experiences and beliefs can affect the way you feel today
The Wheel of Awareness and the SIFT journaling exercise
Why rest alone may not address the deeper reasons behind burnout
How to reconnect with your own needs, purpose, and sense of worth

MORE ON DR. DAN SIEGEL

Website: https://drdansiegel.com/
Wheel of Awareness practice: https://drdansiegel.com/wheel-of-awareness/
Mindsight Institute: https://mindsightinstitute.com/
Dr. Dan Siegel’s Books: https://drdansiegel.com/books/
Instagram: https://www.instagram.com/drdansiegel/
Facebook: https://www.facebook.com/drdansiegel/
YouTube: youtube.com/user/mindsightinstitute/
X: https://x.com/DrDanSiegel

For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep385/

Connect with Dr. Mindy:

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 You Wake Up at 2 AM After 40 and How to Sleep Better Nov 04, 2026

Show notes

Sleep changed for me during perimenopause. I used to fall asleep the minute my head hit the pillow. Then I started struggling to fall asleep and waking up in the middle of the night, even when I was exhausted. If you're experiencing this after 40, I want to share what helped me.

In this solo episode of Live Like a Girl, I'm walking you through five steps to create a nighttime routine that supports better sleep. We're talking about estrogen, cortisol, blood sugar, and why your evening habits matter more than you might realize.

I'll show you how I think about evening lighting, dinner, magnesium-rich foods, caffeine, scrolling, and calming your nervous system before bed. At the end, I'll give you three simple things to try tonight and a two-week plan to help you see what works for your body.

IN THIS EPISODE

Why women start waking up at 2 or 3 a.m. during perimenopause and menopause
The connection between estrogen, cortisol, insulin, and sleep
How to set up the three hours before bedtime
Foods rich in magnesium and how Mindy uses them at dinner
What to know about magnesium drinks and supplements
Why late dinners, caffeine, and phone scrolling disrupt sleep
Three easy habits to start tonight

RESOURCES MENTIONED

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep384/

Connect with Dr. Mindy:

Bloating, Belly Fat & GLP-1: What Your Gut Is Trying to Tell You with Dr. Rajsree Nambudripad Nov 02, 2026

Show notes

Bloating is one of the most common complaints I hear from women, especially during perimenopause and menopause. And what's frustrating is that so many women are eating healthy, doing everything they think they should be doing, and still struggling with digestive issues.

In this episode of Live Like a Girl, I'm joined by integrative medicine physician and gut health expert Dr. Rajsree Nambudripad to talk about what's going on in your gut and some of the everyday habits that might be contributing to bloating.

We talk about why giving your gut a break between meals is so important, how your gut bacteria influence hunger hormones like GLP-1, and why stress and even the way you eat your meals affect digestion.

We also get into the changes that happen during menopause, the difference between bloating and belly fat, and why some of the foods we consider healthy aren't always easy on our digestive systems.

IN THIS EPISODE:

Why constant snacking might be contributing to bloating
How spacing out your meals supports gut health
The connection between your gut bacteria, GLP-1, and hunger
How to tell the difference between bloating and belly fat
Why digestion changes during perimenopause and menopause
How stress and your nervous system affect digestion
What to know about fasting, fiber, and supplements for gut health

MORE ON DR. RAJSREE NAMBUDRIPAD

For more resources related to today’s episode, visit the podcast episode page: https://www.drmindypelz.com/ep383/

Connect with Dr. Mindy:

Why Your Health Tools Aren't Working (and Why It's Not Your Fault) Oct 28, 2026

Show notes

What if your body has never once been working against you?

In this special solo episode of Live Like a Girl, you'll hear Dr. Mindy Pelz's live keynote from Hay House's Empower Your Life weekend, an event honoring what would have been Louise Hay’s 100th birthday.

Dr. Mindy shares how a single YouTube video on autophagy took her from a busy functional health clinic to writing Fast Like a Girl, and why the book she thought was a fasting manual turned out to be a women’s empowerment book. She then lays out the five principles she believes every woman should see her body through, and connects each one to Louise Hay’s teachings.

Along the way, she opens up about escaping the Palisades fire, the near-death experience that left her hypervigilant for years, learning to surf at 56, and why she rode a Big Wheel down her driveway on her birthday.

Resources Mentioned

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep382

Connect with Dr. Mindy:

Not Getting Weight Loss Results? Your Body KNOWS You Have A Father Wound with Terri Cole Oct 26, 2026

Show notes

Have you ever wondered why you feel the need to prove yourself, struggle to set boundaries, or constantly put everyone else's needs before your own?

In this episode of Live Like a Girl, I'm joined by licensed psychotherapist and bestselling author Terri Cole to discuss her new book, Father Wound, and how our relationships with our fathers can shape our self-worth, relationships, and behaviors long into adulthood.

Terri explains why so many high-achieving women struggle with perfectionism, people-pleasing, and overfunctioning. I also open up about my own father wound, the childhood experiences that shaped me, and what I'm learning about healing these patterns during midlife.

IN THIS EPISODE:

What a father wound is and how to recognize the signs
Why childhood criticism can lead to perfectionism and people-pleasing
How father wounds influence relationships and boundaries
The connection between childhood experiences and nervous system patterns
Why old emotional wounds may become more apparent during menopause
How to begin healing and reclaiming your self-worth

TERRI'S NEW BOOK, FATHER WOUND:

https://fatherwoundbook.com/

MORE ON TERRI COLE

Website: terricole.com
Book website: fatherwoundbook.com
Instagram: https://www.instagram.com/terricole/
FB Page: https://www.facebook.com/TerriColeLCSW
YouTube: https://www.youtube.com/user/terricoleny
Podcast: https://terricole.com/itunes

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep381

Connect with Dr. Mindy:

Can Yogurt Help You Lose Weight? The GLP-1 and Gut Health Connection Oct 21, 2026

Show notes

What if one of the simplest ways to support your weight loss journey is already sitting in your refrigerator?

In this solo episode, Dr. Mindy Pelz breaks down a fascinating study examining how probiotic-rich yogurt may influence hunger, blood sugar, and your body's natural GLP-1 production. The findings offer a closer look at why the bacteria in your food matter and how certain fermented foods may support your metabolic health.

Dr. Mindy explains the connection between your gut microbiome and two important appetite-related hormones, GLP-1 and ghrelin, including why hunger can become more challenging as you lose weight. She also shares what to look for on a yogurt label, why she prefers protein-rich Greek yogurt, and how pairing fermented foods with fiber can help you build more satisfying meals.

You'll walk away with practical ways to incorporate yogurt, kefir, kimchi, and other fermented foods into your eating window, along with a better understanding of how food and fasting can work together.

In this episode, you'll learn:

What a study involving 140 adults found about probiotic yogurt, blood sugar, and hunger-related hormones
How your gut bacteria are connected to natural GLP-1 production
Why certain probiotic strains and CFU counts are worth understanding
The difference between GLP-1 and ghrelin and how they influence appetite
Why Dr. Mindy recommends plain Greek yogurt over many flavored varieties
Four fermented foods to consider adding to your meals
How pairing probiotics with fiber can support gut health
Simple ways to incorporate these foods into a fasting lifestyle

RESOURCES MENTIONED

For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep380

Connect with Dr. Mindy:

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/

Connect with Dr. Mindy:

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

Connect with Dr. Mindy:

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

Connect with Dr. Mindy:

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: