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I Choose … Tools to 'Age Like a Girl' with Dr. Mindy Pelz · I Choose Me with Jennie Garth

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  Speaker 1: You're listening to I Choose Me with Jenny Girl. Welcome
• 0:08
  Speaker 1: back to I Choose Me. Everyone.
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  Speaker 2: Doctor Mindy Pel's has written Aging Like a Girl, reminding
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  Speaker 2: us that menopause isn't the end of anything, it's the
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  Speaker 2: beginning of everything. Let's jump back into our conversation. I
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  Speaker 2: want to just ask you a few bonus questions, if
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  Speaker 2: that's okay with you? Okay, so quickly remind us why
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  Speaker 2: your book is called Aging like a Girl.
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  Speaker 3: Well, because the core principle is you're going to go
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  Speaker 3: back as you age and grab those parts of you,
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  Speaker 3: those childlike parts of you that lit you up, that
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  Speaker 3: society told you that we're not okay. You're going to
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  Speaker 3: grab those parts back and integrate them into your badass
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  Speaker 3: postmenopausal self.
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  Speaker 2: Mm hmmmm hmmm.
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  Speaker 1: I would love to be able to build a toolbox.
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  Speaker 2: Of knowledge and resources for those going through or beginning
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  Speaker 2: to go through menopause. So I'm just going to fire
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  Speaker 2: them away at you. What is menopause preparing us.
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  Speaker 3: For leadership and independent thinking and standing up for ourselves?
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  Speaker 1: Love that? Oh? I love that so much. What is
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  Speaker 1: happening to my brain?
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  Speaker 3: It's remodeling itself, It's getting rid of those neurons that
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  Speaker 3: kept you addicted to everybody else, everybody's thought of you
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  Speaker 3: and what their opinion of you. It's getting rid of
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  Speaker 3: those and bringing you neurons that you get to train.
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  Speaker 1: Now mm hmmm hm. Oh my goodness.
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  Speaker 2: Several of your book chapter titles are amazing questions with
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  Speaker 2: really well researched, thoughtful answers and people. You need to
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  Speaker 2: read the whole book. But for those walking around the block,
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  Speaker 2: what would you say? Is your number one takeaway from
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  Speaker 2: your book.
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  Speaker 3: That menopause is working for you, not against you. You're
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  Speaker 3: heading towards an amazing brain and an amazing life if
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  Speaker 3: you embrace the moment, don't fight it. It's happening for you.
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  Speaker 3: It is absolutely That's the biggest thing I wanted to
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  Speaker 3: get across. Just read the part one and you will
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  Speaker 3: see the way in which I weave the information together.
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  Speaker 3: There is hard scientific evidence that a female brain is
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  Speaker 3: turning into an independent leadership brain, one that makes everything
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  Speaker 3: in her life work for her, not for everybody else
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  Speaker 3: that's around her.
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  Speaker 2: Yes, reclaiming memory in menopause has to be one of
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  Speaker 2: the things that my friends and I talk about the most.
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  Speaker 2: So how can you help with that, because.
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  Speaker 3: I so start telling stories is the first thing. Go
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  Speaker 3: back and talk when you get together with your girlfriends,
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  Speaker 3: talk about the past, start telling stories to each other. Start.
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  Speaker 3: You got to exercise the brain to get it to
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  Speaker 3: go back into those memory banks. So that's the first thing.
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  Speaker 3: The other thing, and we didn't really talk much about this,
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  Speaker 3: but I have a whole chapter about what to feed
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  Speaker 3: your brain, and I really love the research I found
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  Speaker 3: showed that we're our brains are more sensitive to keytnes.
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  Speaker 3: So if you tack on a thirteen fourteen hour fast
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  Speaker 3: every day, intermittent fast, which is not that hard to do,
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  Speaker 3: you're allowing your body to make key tones, and key
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  Speaker 3: tones really power up the brain. I could take a
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  Speaker 3: woman who has got complete brain fog and memory loss,
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  Speaker 3: I could teach her how to fast, and within a
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  Speaker 3: week her brain would be back on track.
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  Speaker 1: Can you teach me how to fast real quick? Because fasting.
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  Speaker 1: When you say fasting, I get.
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  Speaker 3: Yeah, yeah, yeah, okay, So fastings really easy. You're just
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  Speaker 3: going to look at your day and realize you have
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  Speaker 3: an eating window and you have a fasting window. And
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  Speaker 3: a fasting window usually starts it should start the night before.
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  Speaker 3: So if I stop eating dinner at seven o'clock, then
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  Speaker 3: I got seven to midnight is five hours. And then
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  Speaker 3: if I go all the way till you know, eight
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  Speaker 3: or nine in the morning without putting anything in my mouth,
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  Speaker 3: I've now gone thirteen hours without food, and in that
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  Speaker 3: time period your body has made some keytones. It's it's
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  Speaker 3: really not that hard, and for a lot of people
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  Speaker 3: it's going to create. Mean that you don't eat the
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  Speaker 3: midnight snack, you don't have the glass of wine at
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  Speaker 3: nine or ten o'clock at night, because those things will
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  Speaker 3: spike your glucose and push your breakfast back. You can
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  Speaker 3: have your cup of coffee, don't put sugar in it,
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  Speaker 3: don't put oat, milk or anything that'll spike the blood
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  Speaker 3: sugar and push it back a couple hours, and pretty
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  Speaker 3: soon you'll see thirteen, fourteen, fifteen hours of fasting is effortless.
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  Speaker 1: And what does a rise in keytones do?
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  Speaker 3: So when you are not, when glucose goes down, the
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  Speaker 3: body metabolically switches over into another energy source, and that
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  Speaker 3: energy source is called the fat burning energy. So it
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  Speaker 3: will literally burn fat in order to make a key
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  Speaker 3: because it knows glucose it hasn't gone up. You haven't eaten,
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  Speaker 3: so it registers that. You just need to have enough
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  Speaker 3: time in order for that registering to happen to kick in.
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  Speaker 3: So most people only go eight to nine hours without food,
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  Speaker 3: so they've never experienced this. But if you could actually
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  Speaker 3: be intentional and train your body to go thirteen to fifteen,
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  Speaker 3: you'll metabolically switch and your body will literally burn fat.
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  Speaker 3: So many women are worried about the menopause will belly weight,
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  Speaker 3: It'll burn that in order to make a key tone,
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  Speaker 3: and a key tone supercharges the brain. It's like we're
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  Speaker 3: a hybrid car. It's like an electrical version, a much
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  Speaker 3: more efficient source of energy for the brain. And as
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  Speaker 3: the brain goes through menopause, with the loss of estrogen,
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  Speaker 3: it becomes less able to use glucose. So part of
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  Speaker 3: the memory loss is because your brain that you eat
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  Speaker 3: something and your brain's like, whoa, there's a lot of
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  Speaker 3: glucose in the system. We don't know what to do
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  Speaker 3: with that, so it actually inflames the brain. So we
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  Speaker 3: want to start to get off the ultra process foods.
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  Speaker 3: Make sure you're eating good, natural, healthy foods and tack
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  Speaker 3: on these thirteen to fifteen hours of fasting and now
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  Speaker 3: you're giving your brain the fuel source at once.
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  Speaker 2: Oh so fascinating. Do you recommend fast like that as
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  Speaker 2: a way of life?
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  Speaker 3: Set Yeah, for the post metopausal woman who doesn't have
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  Speaker 3: a cycle. If you have a cycle and your perimenopause,
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  Speaker 3: that's fast like a girl was at the manual for that.
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  Speaker 3: In this book, I talk a lot about how postmenopausal
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  Speaker 3: women should fast, but I think the key tone is
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  Speaker 3: the brain hero. It really for the menopausal woman because
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  Speaker 3: we literally can't access use glucose as well, And it
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  Speaker 3: makes sense if you tap it into the grandmother hypothesis.
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  Speaker 3: I calculated that they probably had to go about seventeen
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  Speaker 3: hours without food every single day because they went to
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  Speaker 3: sleep probably like seven or eight o'clock at night. They
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  Speaker 3: woke up and they went on a seven hour track.
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  Speaker 3: Did have food. They would go find food, and then
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  Speaker 3: they got tubers was what they found. It's not like
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  Speaker 3: you can pick up a sweet potato and start naying
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  Speaker 3: on it, so they had to go home, peel it,
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  Speaker 3: cook it. So that whole process was about seventeen hours.
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  Speaker 3: So if you go back to our primal design, our
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  Speaker 3: primal design is one to be as our brain does
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  Speaker 3: better as we go longer without food when we're in
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  Speaker 3: our post menopausal years.
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  Speaker 2: Yes, okay, sleep without it, we can't do all that,
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  Speaker 2: yeah that our body needs to do.
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  Speaker 3: Yeah. So the other thing that most people don't realize
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  Speaker 3: is that estrogen stimulated the timekeeper in our brain and
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  Speaker 3: told our brain when to make melotonin and when not to.
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  Speaker 3: So when estrogen goes away, then we have to tell
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  Speaker 3: the timekeeper what day, what time of day it is.
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  Speaker 3: And there's one incredibly easy way to do that, and
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  Speaker 3: it's light. So in the morning, see the red light.
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  Speaker 3: If you're not getting up with the sunrise, get a
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  Speaker 3: red light, get it on your eyes. So your brain goes, oh,
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  Speaker 3: remember the receptors in your eyes, the light receptors in
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  Speaker 3: your eyes. Your brain goes, oh wait, red light. Turn
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  Speaker 3: melotonin off. And midday you go out and get your
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  Speaker 3: serotonin dose with your eyes. Your your eyes are not
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  Speaker 3: only making serotonin, they're looking at the full spectrum light
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  Speaker 3: and they're like, okay, we're in the middle of the day,
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  Speaker 3: so no melatonin yet. At night, go watch the sunset
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  Speaker 3: or put the red light back on, and that tells
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  Speaker 3: your brain, oh, it's the end of the day. We
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  Speaker 3: need to start to make melatonin. So we without estrogen
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  Speaker 3: was like she was doing everything for us, and when
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  Speaker 3: she goes away, we got to start to take some
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  Speaker 3: of this into our own hands. And light is the
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  Speaker 3: easiest way to get your rhythm back.
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  Speaker 1: Okay, you said, like twenty minutes in the middle of
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  Speaker 1: the way.
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  Speaker 3: And then be really mindful at night, like you know,
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  Speaker 3: you don't go outside and watch the sunset and then
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  Speaker 3: come inside and pop on your computer and get more
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  Speaker 3: blue light. You got it, you got like. So in
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  Speaker 3: my house, I have a room that I've swapped out
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  Speaker 3: all the bulbs for red light bulbs. You can get
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  Speaker 3: them on Amazon. They're super cheap. So I go into
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  Speaker 3: a room and I read. I read in a physical
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  Speaker 3: book or right, so nowurs sometimes i'll doodle, which is
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  Speaker 3: also calming. But when we read and we're going our
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  Speaker 3: eyes are going left, right, left, right, that is actually
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  Speaker 3: telling our brain that we're moving away from a threat,
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  Speaker 3: and it calms our brain. Doodling does the same thing.
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  Speaker 3: It puts us into an alpha brain wave state, and
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  Speaker 3: once we go from alpha to theta, we can go
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  Speaker 3: into a delta sleep a lot easier. So it takes
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  Speaker 3: you out of a high beta brain wave that you're
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  Speaker 3: in during the day. So I have a room. Literally,
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  Speaker 3: this is what I do. I go in. I go
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  Speaker 3: in when I'm ready to wind down. Everything in there
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  Speaker 3: is read I listen to chanting music because chanting, that
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  Speaker 3: repetition stimulates your parasympathetic nervous system. And I either read
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  Speaker 3: a book or I doodle until I start to feel sleepy.
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  Speaker 3: And this room is right next to my bedroom. So
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  Speaker 3: once I feel sleepy, I'm like, don't talk to me.
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  Speaker 3: I'm ready to go and into bed. I go.
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  Speaker 2: Okay, so you say that no blue light after sunset.
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  Speaker 3: Yeah, so you can wear blue blockers if you need
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  Speaker 3: to go and if you need to go on your computer. Okay,
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  Speaker 3: there's a cool thing on the computer called IRIS and
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  Speaker 3: it'll actually there's a couple of them now, but it
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  Speaker 3: will change the color coming off. It'll block it for you.
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  Speaker 3: Oh okay, that's just a setting. I think Irish is.
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  Speaker 3: IRIS is like what do we call them? A little
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  Speaker 3: widget or something? Yeah that I don't know. I barely
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  Speaker 3: do either. So it's like you add it, but just
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  Speaker 3: type it, look up IRIS screen blocker and I'll tell you.
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  Speaker 3: I don't know if you know, if you have an iPhone,
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  Speaker 3: if you click three times on the power button, it'll
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  Speaker 3: turn it completely red.
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  Speaker 1: Yeah, and you use your Yeah, it's.
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  Speaker 3: Annoying at first, but what's more annoying is not sleeping.
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  Speaker 2: Okay, this is such a good tip you guys. Try
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  Speaker 2: that three clicks on the power button.
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  Speaker 3: So I have some friends that love to just wear
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  Speaker 3: their blue blockers around. That's another another idea. But just
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  Speaker 3: remember if you if you're around, like right now, I'm
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  Speaker 3: in a lot of blue light from lights on in
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  Speaker 3: my room. If I get too much light stimulation, I
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  Speaker 3: try to get into bed. It's really difficult because the
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  Speaker 3: timekeeper's lost estrogen left, and so you've got to find
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  Speaker 3: a way to tell the timekeeper where you are. Temperature
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  Speaker 3: is another one. Like when you go into your bedroom,
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  Speaker 3: the whole bedroom should be cold, and so your temperature
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  Speaker 3: going down after dark signals the timekeeper to make melatonin.
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  Speaker 3: So like I literally keep my bedroom like a refrigerator.
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  Speaker 3: So I go from this red light room straight into
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  Speaker 3: my bedroom. That's like an ice box, and that just
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  Speaker 3: keeps my body. It's like I'm reminding, like we're going
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  Speaker 3: to bed. We're going to bed. Body.
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  Speaker 1: What are the benefits? Well, what do you.
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  Speaker 3: I would say the biggest challenge I had before was
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  Speaker 3: falling asleep. And there's two things that happened to women
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  Speaker 3: is falling to sleep and staying asleep, And so everything
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  Speaker 3: I just told you is really about falling asleep, getting
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  Speaker 3: being able to go to sleep, because now you've got
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  Speaker 3: enough melotonin to do that. So the first thing I
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  Speaker 3: noticed is I fall asleep much easier in fact, when
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  Speaker 3: I don't do it. Yesterday was a great example. I
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  Speaker 3: was flying until like six or seven at night, so
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  Speaker 3: I was in the airport. I didn't I should have
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  Speaker 3: put blue blockers on, I didn't, and so I didn't
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  Speaker 3: do my normal nightly routine. It took several hours to
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  Speaker 3: go to sleep. So I know my nighttime routinees working
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  Speaker 3: for me. The the two in the morning one, that's
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  Speaker 3: where you've really got to go to your box breathing,
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  Speaker 3: if you are trying to fix your child's life, or
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  Speaker 3: you're trying to organize your suitcase like I was doing
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  Speaker 3: last night at two in the morning. I'm leaving for
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  Speaker 3: New York tonight. But if you know, if I have
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  Speaker 3: a lot on my mind, sleeping becomes more difficult, and
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  Speaker 3: the brain, especially the metapausal brain. It becomes really hard
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  Speaker 3: to sleep when you're running so many thoughts. So the
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  Speaker 3: box breathing has been great for me, just to do
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  Speaker 3: the fore count. Hold it for account, like something to
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  Speaker 3: put your mind somewhere else.
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  Speaker 1: The counting, it's the yes that gets yeah yeah.
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  Speaker 3: The other thing I learned from just studying a lot
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  Speaker 3: of doodlers is that a lot of doodlers will say
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  Speaker 3: when you doodle and you make the same same like uh,
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  Speaker 3: wiggle or circle over and over again, that to just
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  Speaker 3: say thank you, thank you, thank you. And so I've
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  Speaker 3: started doing that. If I wake up at two, instead
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  Speaker 3: of trying to solve problems, I try to count blessings
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  Speaker 3: and I just say thank you, thank you, thank you.
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  Speaker 3: And it's really interesting. When you tell your nervous system
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  Speaker 3: thank you over and over and over again, it comes
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  Speaker 3: and you can fall back asleep.
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  Speaker 1: You are a wealth of information. Oh my goodness.
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  Speaker 2: I just want to ask you. I have to ask
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  Speaker 2: you before we end this. You offer some new squatty yes.
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  Speaker 2: I need to know why are these important and how
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  Speaker 2: do we do that well.
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  Speaker 3: One of the things I found in my research is
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  Speaker 3: that these grandmothers had to squat and dig to get
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  Speaker 3: tubers out. There's so much in the literature. There's actually
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  Speaker 3: a tribe right now that hads a tribe that still
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  Speaker 3: exhibits the grandmother hypothesis, and so they're not worried about
• 14:53
  Speaker 3: hip replacement surgery. And I started noticing in my own
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  Speaker 3: yoga practice as I moved through my metap years that
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  Speaker 3: I couldn't squat as well. And a lot of times
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  Speaker 3: that's because estrogen stimulated collagen and so we are just
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  Speaker 3: our joints get really creaky. So one of the greatest
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  Speaker 3: things we can do to keep the lubrication in the
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  Speaker 3: joints is to squat and to re start. I mean,
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  Speaker 3: think about it. How many of us are squatting other
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  Speaker 3: than our yoga class right. Body and hip replacements is
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  Speaker 3: a really popular surgery for MENOPAUSEM yeah, there you go,
• 15:29
  Speaker 3: there you go.
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  Speaker 2: So what squat but I can still excellence even with
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  Speaker 2: my face hips We're gonna.
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  Speaker 3: Se yeah, okay, so yeah, you just like I'll do
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  Speaker 3: it in between. You could do it in between podcasts,
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  Speaker 3: Like you just stand up and then you just sit down.
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  Speaker 3: Try to keep your and get your bombs close to
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  Speaker 3: the ground without it touching, and try to keep your
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  Speaker 3: feet going forward. I sometimes have to make my legs
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  Speaker 3: kind of have to stretch it a little bit and
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  Speaker 3: go right and left with my knees just trying to
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  Speaker 3: lubricate it. Sometimes I have to stretch my quads a
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  Speaker 3: little bit. But it's a that's all great.
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  Speaker 2: Too, Yeah yeah right. But so ladies, we got to
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  Speaker 2: drop it, get hot at least one.
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  Speaker 3: Yes, exactly, and keep the lubrication in those joints. And
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  Speaker 3: and if you can't squat, work really hard to keep
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  Speaker 3: being able to squat, because that's something you're gonna need
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  Speaker 3: as you get older. And it's a sign of if
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  Speaker 3: those hips are healthy or not.
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  Speaker 1: I'm gonna I'm gonna preach this to everybody I know.
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  Speaker 1: It's a lot more.
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  Speaker 2: Thank you so much, doctor Mindy Peals. The book is
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  Speaker 2: called Aging Like a Girl, and it's available now. Thank
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  Speaker 2: you for reframing this time in our lives. I am
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  Speaker 2: fired excellent.
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  Speaker 3: Thank you, Jenny Love, thank you