THIS Is Why Intermittent Fasting Never Worked For You | The Mel Robbins Podcast
Take a deep dive into the world of intermittent fasting with this enlightening episode of 'The Mel Robbins Podcast'. Mel Robbins sits down with Dr. Mindy Pelz, a proponent of this food-centric wellness practice, to shed light on the nuances of the approach. Focusing not on what or how much to eat, but rather on when to eat, they explore the essence of the phenomenon and discuss practical tips for beginners. Deftly unraveling the complexities of intermittent fasting, Dr. Pelz underscores the transformative change it brings, shifting the body's energy source from food to fat-burning reserves.
This episode doesn't just touch on intermittent fasting as a general practice but delves into its unique implications for women. Dr. Pelz highlights the significant impact of hormonal rhythms on the fasting process and stresses the importance of aligning fasting schedules with natural body rhythms. Additionally, the podcast takes a hard look at dietary considerations ensuring that the practice doesn’t compromise muscle health and allows occasional room for comfort food. To add a personal touch, they delve into the real-life case study of a woman CEO whose fasting journey inspired a more tailored fasting protocol for women. This conversation offers a compelling, comprehensive, and insightful look at intermittent fasting, serving as an invaluable resource for anyone keen to embrace this lifestyle.
This is a preview of the Shortform summary of the Sep 21, 2023 episode of the The Mel Robbins Podcast
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1-Page Summary
Introduction and Implementation of Intermittent Fasting
In an informative episode of The Mel Robbins Podcast, intermittent fasting takes center stage. Mel Robbins invites Dr. Mindy Pelz for a discussion on this fascinating way of eating, which dissociates from the usual focus on the type and quantity of food consumed. Instead, it's all about when you eat. Shifting the body's energy source from food to fat-burning reserves after a fasting period of eight hours is at the heart of this approach.
Understanding Intermittent Fasting: Basic Principles and Guidelines for Beginners
Dr. Mindy Pelz shares firsthand practices of intermittent fasting, which include a late breakfast, evening dinner, and occasionally a longer duration fast for cell cleansing. The podcast serves as a guide for beginners, offering tips like deciding when to eat or not to eat during a day and using a small amount of MCT oil in morning coffee to curb hunger during the initial stages of the fast.
Staying Committed: Managing Challenges and Discomfort during Fasting
Both Mel Robbins and Dr. Pelz extend their guidance to address potential inconveniences and discomfort during fasting. They recommend enhancing beverages with unsweetened full-cream or sea salt for essential nutrients and using specific supplements like Element. They also draw a parallel to the healing process of a sprained ankle to explain how the beginning stages of intermittent fasting might induce side effects like mood swings, foggy brain, digestive issues, or skin rashes.
Intermittent Fasting and Women's Health: A More Detailed Look at Biological Factors
One of the critical subject matters highlighted in the discussion is the differential impact of intermittent fasting on women.
Hormonal Cycles and Fasting: Women's Unique Biological Considerations
Different hormonal rhythms between genders, particularly women running on a 28 to 30-day cycle as opposed to men's daily cycle, present a unique consideration when planning intermittent fasting.
Shaping Fasting Protocols: A More Personalized Approach for Women
This understanding allows for the customization of fasting for women. Guidelines that overlook women's hormonal cycles can negatively aggravate health conditions like unexpected weight gain, menstrual cycle disturbances, hair shedding, and increased anxiety levels. Dr. Pelz advises women to align their fasting with their natural body rhythms for better results.
Putting Theory into Practice: A Case Study and Pelz's Four-phased Approach to Fasting
The podcast features the case study of a CEO named Bridget. She started intermittent fasting for weight loss but faced adverse effects due to an incompatible fasting rhythm. This prompted Dr. Pelz to develop a four-phased approach to curate an ideal fasting protocol that aligns with women's natural hormone cycle, proving beneficial for all women.
Dietary Considerations in Intermittent Fasting: What to Eat and When
A large part of the discussion revolved around the role of diet and nutrition in the framework of intermittent fasting.
Eating with Pleasure: Integrating Comfort Foods into Fasting Routines
Dr. Pelz reassures listeners that indulging in comfort foods during fasting cycles is not a complete no-no. Adjusting the eating window can solve that problem and boost adherence to the fasting lifestyle.
Keeping Fit and Lean: Preserving Muscle Health during Fasting
Addressing concerns about potential muscle and protein loss during fasting, Dr. Pelz emphasizes the importance of adequate nutrition during non-fasting periods. She clearifies that fasting doesn’t threaten muscle health when managed properly.
Food Choices for Effectual Fasting: Identifying Do's and Don'ts
Dr. Pelz identifies certain oils, processed carbohydrates, and man-made toxins as food substances that can hinder the fasting process. She advises favoring natural, whole carbohydrates over processed ones and avoiding synthetic toxins.
Beyond This Episode: Concluding Views and Future Plans in Fasting
The podcast concludes with Mel Robbins praising Dr. Pelz's comprehensive understanding of the topic and her commitment to leverage her platform to disseminate this information more widely. They agree that this protocol, paired with a positive mindset, can benefit everyone and gain traction given its health benefits and zero-cost nature. And true to the spirit of keeping audiences informed and entertained, Mel Robbins concludes with a teaser for an upcoming episode featuring Dr. Amy Shaw, diving deeper into women's hormonal health.
1-Page Summary
Additional Materials
Clarifications
- MCT oil stands for medium-chain triglyceride oil, a type of fat with specific properties that can be beneficial during intermittent fasting. It is often used to help curb hunger and provide a quick source of energy for the body. MCT oil is derived from coconut oil or palm kernel oil and is known for its ability to be rapidly absorbed and converted into energy by the liver. It can support the body's transition into a fat-burning state during fasting periods.
- Hormonal cycles, particularly in women, can influence how the body responds to fasting due to the unique 28 to 30-day menstrual cycle. Women's hormonal rhythms differ from men's daily cycles, impacting factors like metabolism and energy levels during fasting periods. Aligning fasting schedules with these natural hormonal fluctuations can help optimize results and minimize potential negative effects on women's health. Understanding these biological differences is crucial for tailoring fasting protocols to suit women's individual needs and promote overall well-being.
- When integrating comfort foods into fasting routines, it means that individuals can still enjoy their favorite foods during their eating window while practicing intermittent fasting. Adjusting the timing of meals can help incorporate these comfort foods without compromising the fasting benefits. This approach can help individuals maintain adherence to their fasting lifestyle while still enjoying the foods they love. It's about finding a balance between fasting principles and personal food preferences.
Counterarguments
- Intermittent fasting may not be suitable for everyone, and individual responses can vary greatly; some people may experience negative health effects or find it unsustainable in the long term.
- The claim that intermittent fasting shifts the body's energy source to fat reserves after an eight-hour period is an oversimplification, as the transition to fat-burning can depend on several factors, including an individual's metabolic state and activity level.
- Using MCT oil to curb hunger might not align with the principles of a true fast, as it provides calories and could potentially break the fast, depending on how strictly one defines fasting.
- The recommendation to enhance beverages with unsweetened full-cream or sea salt may not be appropriate for individuals with certain health conditions, such as those with hypertension or dairy intolerance.
- The comparison of the healing process of a sprained ankle to the side effects of intermittent fasting may not be an accurate analogy, as the biological processes involved are quite different.
- The assertion that intermittent fasting can be beneficial for all women if aligned with their natural hormone cycle may not take into account the full complexity of individual health conditions and the potential need for medical supervision.
- The idea that comfort foods can be integrated into fasting routines without negative consequences may not consider the impact of such foods on overall diet quality, insulin sensitivity, and long-term health outcomes.
- The claim that adequate nutrition during non-fasting periods will prevent muscle loss may not address the potential need for resistance training to maintain muscle mass during weight loss.
- The advice to avoid certain oils, processed carbohydrates, and man-made toxins is a broad recommendation that may not consider the nuances of individual foods and their potential health benefits or detriments in different contexts.
- The notion that intermittent fasting has zero cost may not account for the potential financial impact of purchasing recommended supplements or specialty foods that may be associated with the diet.
- The positive mindset associated with intermittent fasting may not be sufficient for some individuals to overcome the challenges or negative experiences they may have with the diet.
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Introduction and Implementation of Intermittent Fasting
In an informative episode of The Mel Robbins Podcast, intermittent fasting takes center stage. Explicitly endorsing the method, Mel Robbins invites Dr. Mindy Pelz for a discussion on this captivating way of eating.
Unlike the emphasis on the type and quantity of food consumed in other diets, this approach focuses on when you eat. Transforming the body's energy source from food to fat-burning reserves after a fasting period of eight hours is fundamental to this approach.
Robbins expresses concerns about women's hormonal health being overlooked in the development of fasting protocols, leading to many women fearing potential side effects like hair loss.
Importantly, Robbins notes her role as not a licensed therapist but a friend guiding listeners through decisions about health and lifestyle.
Understanding Intermittent Fasting: Basic Principles and Guidelines for Beginners
Dr. Mindy Pelz shares her firsthand practices of intermittent fasting. This includes a routine of having a late breakfast and evening dinner. Occasionally, she also practices an extended fast, going 18 to 19 hours without eating. Additionally, once or twice annually, she undertakes a three-day water fast which serves a deep cellular cleansing function.
The podcast serves as a comprehensive guide for beginners. It offers practical tips like deciding when to eat or not to eat during a day. The use of a small amount of MCT oil in morning coffee is recommended as a strategy to curb hunger during the initial stages of the fast.
However, it's important to note that during the fasting phase, only certain beverages are allowed. These include items like water, mineral water, coffee, and tea. Other beverages such as bone broth and sweeteners like NutraSwee ...
Here’s what you’ll find in our full summary
Introduction and Implementation of Intermittent Fasting
Additional Materials
Clarifications
- Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. During the fasting period, the body depletes its glucose stores and starts breaking down stored fat for energy. This shift to fat-burning typically occurs after about 8-12 hours of fasting, leading to weight loss and other health benefits. By restricting the eating window, intermittent fasting can help optimize fat metabolism and promote overall well-being.
- Intermittent fasting can impact hormones differently in women than in men due to women's hormonal sensitivity. Hormonal imbalances from fasting may lead to side effects like hair loss in some women. It's crucial for women to consider their unique hormonal needs when adopting fasting protocols to minimize potential adverse effects. Consulting with a healthcare provider or nutritionist can help tailor fasting practices to individual hormonal health.
- Mel Robbins, while not a licensed therapist, provides guidance on health and lifestyle decisions through her platform. This distinction means she offers support and advice based on her experiences and knowledge rather than formal therapeutic qualifications. Robbins aims to empower and motivate her audience to make positive changes in their lives through her insights and perspectives.
- Dr. Mindy Pelz practices intermittent fasting by delaying breakfast, having dinner early, occasionally fasting for 18-19 hours, and undertaking a three-day water fast annually for deep cellular cleansing. These fasting practices involve specific time-restricted eating windows and extended periods without food intake to promote fat burning and cellular rejuvenation. The late breakfasts and early dinners help in compressing the eating window, while longer fasts aim to enhance metabolic flexibility and trigger autophagy for cellular repair. The three-day water fast serves as an intensive cleansing method, allowing the body to reset and potentially experience profound health benefits.
- Intermittent fasting involves cycling between periods of eating and fasting. During fasting periods, it's important to consume only certain beverages like water, mineral water, coffee, and tea to avoid breaking the fast. Using MCT oil in coffee can help manage hunger during the fasting window by providing a source of energy that doesn't disrupt the fasting state. These practical tips aim to support beginners in adapting to intermittent fasting and maximizing its benefits.
- During fasting, it's essential to avoid beverages ...
Counterarguments
- Intermittent fasting may not be suitable for everyone, and individual responses can vary greatly; some people may experience negative health effects or find it unsustainable in the long term.
- The focus on fat-burning reserves may oversimplify the complex metabolic processes involved in fasting and weight loss.
- The concerns about women's hormonal health are valid, and more research is needed to understand the long-term effects of intermittent fasting on different genders and age groups.
- While Mel Robbins offers guidance, it's important for individuals to consult with healthcare professionals who are licensed to provide medical and nutritional advice.
- Dr. Mindy Pelz's personal routine may not be appropriate for all beginners, and it's important to tailor fasting practices to individual health needs and lifestyles.
- The use of MCT oil to curb hunger could be problematic for some individuals, especially those with certain medical conditions or dietary restrictions.
- The recommendation to consume only certain beverages during fasting may not account for individual nutritional needs or preferences.
- The advice to manage challeng ...
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Intermittent Fasting and Women's Health: A More Detailed Look at Biological Factors
One of the critical subjects emphasized in the discussion is the differential impact of intermittent fasting on women. A recognition of women's unique biological cycles becomes necessary, given the initial side effects. Such effects include cessation of periods, hair shedding, heightened anxiety, or unexpected weight gain observed in women when fasting gained popularity.
Dr. Mindy draws attention to the fact that due to hormone cycles, women might experience heightened appetites the week before their period.
Dr. Mindy highlights the importance of expanding access to health tools like intermittent fasting through concerted communication efforts. She underlines that consistent commitment to such methods, backed by a positive mindset, can benefit everyone.
Hormonal Cycles and Fasting: Women's Unique Biological Considerations
Different hormonal rhythms between genders present a unique consideration when planning intermittent fasting. Especially when considering women, who run on a 28 to 30-day cycle, as opposed to men's daily cycle.
Dr. Pelz speaks to these differing hormonal rhythms and their role in the outcome of intermittent fasting.
Additionally, for females experiencing hormonal birth control-related interruptions in their periods, Pelz proposes using the moon's cycles as an indicator.
Shaping Fasting Protocols: A More Personalized Approach for Women
This understanding allows for the customization of fasting for women.
Dr. Pelz emphasizes that fasting should not be seen merely as a dietary regimen, but as a method that should synchronize with the body's natural rhythms for optimal health. Overlooking the women's hormonal cycles while fasting can intensify health conditions like unexpected weight gain, menstrual cycle disturbances, hair shedding, and increased anxiety levels.
Dr. Pelz stresses on self-kindness and recommends women ...
Here’s what you’ll find in our full summary
Intermittent Fasting and Women's Health: A More Detailed Look at Biological Factors
Additional Materials
Clarifications
- Intermittent fasting can affect women differently due to their unique hormonal cycles, which typically last around 28 to 30 days. Women's hormone fluctuations, especially around their menstrual cycle, can impact their response to fasting, influencing factors like appetite, weight management, and overall well-being. Understanding and aligning fasting practices with these natural biological rhythms can help mitigate potential negative effects and optimize the benefits for women's health. It's crucial to consider these factors when designing personalized fasting protocols for women to ensure effectiveness and minimize any adverse outcomes.
- Hormonal rhythms play a crucial role in how intermittent fasting affects individuals, especially women. Women's hormonal cycles, typically around 28 to 30 days, differ significantly from men's daily hormonal patterns. Understanding and aligning fasting practices with these unique hormonal rhythms can help optimize health outcomes and mitigate potential negative effects like weight gain, menstrual irregularities, and increased anxiety levels. Dr. Pelz emphasizes the importance of considering these hormonal variations when designing personalized fasting protocols for women to achieve better results and overall well-being.
- Customizing fasting for women based on their natural rhythms involves tailoring fasting schedules to align with their hormonal cycles. This approach considers the fluctuations in hormones throughout the menstrual cycle to optimize the fasting experience. By syncing fasting periods with specific phases of the menstrual cycle, women may potentially mitigate adverse effects like weight gain, menstrual irregularities, and other health issues. This personalized approach aims ...
Counterarguments
- While intermittent fasting may have unique impacts on women due to hormonal cycles, not all women will experience negative side effects, and some may find it beneficial without the need for synchronization with their menstrual cycle.
- The heightened appetite before a period may not be significant enough to disrupt the benefits of intermittent fasting for some women, and appetite control strategies can be employed.
- The use of the moon's cycles as an indicator for women on hormonal birth control may not be scientifically supported or practical for all women, and alternative methods to track hormonal changes could be more effective.
- Personalization of fasting protocols is important, but the degree of customization required can vary greatly among individuals, and some women may thrive on more standardized approaches.
- The emphasis on aligning fasting with natural body rhythms is valuable, but it may not be necessary for all women, and some may find consistent fasting schedules work well for them regardless of their menstrual cycle.
- The four-ph ...
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Dietary Considerations in Intermittent Fasting: What to Eat and When
A large part of the discussion revolved around the role of diet and nutrition in the framework of intermittent fasting.
During menstruation, women should eat on their regular schedule and increase their intake of healthy carbs. As per Pelz's advice, this includes fruits, vegetables, and potatoes.
On the contrary, unhealthy foods like pizza and ice cream should be avoided.
Eating with Pleasure: Integrating Comfort Foods into Fasting Routines
Dr. Pelz reassures listeners that indulging in comfort foods during fasting cycles is not a complete no-no.
By wisely adjusting the eating window, cravings can be catered to without interrupting the fasting protocol.
This strategic and flexible approach not only accommodates favorite foods but also boosts adherence to the fasting lifestyle.
Keeping Fit and Lean: Preserving Muscle Health during Fasting
Addressing concerns about potential muscle and protein loss during fasting, Dr. Pelz emphasizes the importance of proper management of protein intake during non-fasting periods.
She elucidates that fasting doesn’t constitute a threat to muscle health when protein consumption is efficiently overseen during the eating window. This underlines the significance of adequate nutrition.
Food Choices for Effectual Fasting: Identifying Do's and Don'ts
In the journey of intermittent fasting, certain food choices should be avoided for effectiveness.
Dr. Pelz highlights specific oils like canola, cottonseed, corn, partially hydrogenated, safflower, and sunflower that cause cellular inflammation.
Synthetic toxins like Nutra-Suites, Splendas, artificial colorings, and nitrites are also discouraged. Instead, a preference f ...
Here’s what you’ll find in our full summary
Dietary Considerations in Intermittent Fasting: What to Eat and When
Additional Materials
Clarifications
- Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The focus is more on when you eat rather than what you eat, but the quality of food choices during eating periods can impact overall health. Balancing nutrient intake and making healthy food choices can optimize the benefits of intermittent fasting on metabolism, weight management, and overall well-being.
- Adjusting the eating window to cater to cravings in intermittent fasting involves strategically timing meals to include favorite foods while still adhering to the fasting schedule. By allowing flexibility in when meals are consumed, individuals can satisfy cravings without breaking the fasting protocol. This approach can help improve adherence to the fasting routine by incorporating enjoyment and satisfaction into the dietary plan. It's about finding a balance between meeting personal cravings and maintaining the fasting benefits.
- During non-fasting periods in intermittent fasting, managing protein intake is crucial to preserve muscle health. Ensuring an adequate amount of protein is consumed during the eating window helps prevent muscle loss. This practice supports overall body composition and helps maintain metabolic health. Balancing protein intake with other essential nutrients is key to optimizing the benefits of intermittent fasting.
- These specific oils a ...
Counterarguments
- While increasing healthy carbs during menstruation might be beneficial for some women, others may not experience any changes in their dietary needs and could maintain their usual intermittent fasting schedule without issue.
- The recommendation to avoid unhealthy foods like pizza and ice cream may be overly restrictive for some individuals, as occasional indulgence in moderation may not significantly impact overall health or fasting goals.
- The idea that indulging in comfort foods is acceptable during fasting cycles could potentially lead to overeating or choosing less nutritious options, which might counteract the benefits of fasting.
- The assertion that fasting does not threaten muscle health assumes that all individuals will manage their protein intake effectively, which may not be the case for everyone, especially without proper guidance.
- The claim that specific oils cause cellular inflammation is a topic of debate among nutrition experts, and some argue that the evidence is not conclusive enough to warrant their complete elimination from the diet.
- The advice to avoid synthetic toxins like artificial sweeteners and colorings is based on the precautionary principle, but the actual health risks associated with moderate consumption of these substances are still a matter of scientific debate.
- The preference for natural, whole carbohydrates over processed ones may not consider the complexity of food processing and the fact that some processed foods can be part of a healthy d ...
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