Live Like a Girl with Dr. Mindy Pelz

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
FREE Fasting & Food Guide
Study: Yogurt & Vitamin D (Food Science & Nutrition, 2022)
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep380

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.

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

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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:
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.

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
Wise Goat Organics
Ben Bikman Interview
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep378

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.

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
Food Babe Feast Cookbook
Vani’s speech at HHS in Washington DC 
Vani’s speech at HHS in Washington DC 
Vani’s Senate Testimony 
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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:
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.

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:
Fasting 101 Guide
Dr. Ben Bikman Episode
Fresh-Pressed Olive Oil 
Wise Goat Organics 
MyFitnessPal
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep376

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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.