The Fasting Expert: "The Truth About Ozempic", These 3 Foods Are Leading To Cancer! Our Supermarket Food Isn't Safe! - Dr Mindy Pelz
1. Build a Personalized Health Toolbox
View health as a personalized toolbox with various tools (supplements, exercise, fasting, specific foods, oxytocin activities) to be used flexibly based on individual needs, rather than rigid, one-size-fits-all approaches.
2. Prioritize Real Food, Outlaw Chemicals
Actively choose real, whole foods that spoil quickly and support regenerative farming by ‘voting with your dollars’ to avoid obesogens and other harmful chemicals in the food system.
3. Practice Time-Restricted Eating
Compress your eating window and extend your fasting window, aiming for at least 12 hours, as the longer you fast, the more your body heals itself and burns fat, independent of calorie counting.
4. Embrace Discomfort for Empowerment
Actively choose difficulty and challenge (like fasting) in life to build discipline, control, and autonomy, fostering a sense of capability and countering the ‘comfort crisis.’
5. Maintain Liver Health
Prioritize liver health as it’s crucial for hormone breakdown, detoxification, and blood sugar balance; monitor for signs like inability to make ketones, slow alcohol metabolism, yellow inner eye corners, and dry/cracking feet.
6. Know Your Hemoglobin A1c
Get your hemoglobin A1c checked (aim for around 5) to understand your metabolic system’s efficiency and insulin sensitivity over 90 days, as it impacts how your body processes glucose.
7. Women: Avoid Fasting Week Before Period
Women should avoid fasting the week before their period to support progesterone levels, which need higher glucose and lower cortisol for a healthy cycle and proper detoxification.
8. Prioritize Oxytocin-Rich Activities
Engage in activities that raise oxytocin (e.g., connection, laughter, gratitude, petting a dog, self-havening) to lower cortisol, reduce stress, and make better health choices.
9. Read Ingredient Labels Diligently
Learn to read ingredient labels on packaged foods; if you don’t recognize an ingredient, look it up, as many chemicals are allowed that promote disease.
10. Break Fast with Probiotic Foods
When breaking a fast, prioritize probiotic, prebiotic, and polyphenol-rich foods (e.g., avocado with sauerkraut and hemp seeds) to feed good gut bacteria and support gut repair.
11. Fast for Stem Cell Production
Engage in longer fasts (e.g., 3 days/72 hours) to stimulate systemic stem cell production for overall repair, and consider 3-5 day water fasts for accelerating injury healing and reducing inflammation.
12. Dose Protein Throughout the Day
Aim for adequate protein intake (1-1.5g per kg body weight or 1-2g per lb ideal body weight) by dosing it throughout the day (e.g., 30g at first meal) rather than consuming large amounts in one go, to optimize muscle receptivity and avoid excess glucose conversion.
13. Address Food Cravings by Microbiome
If struggling with cravings, stick with fasting and healthy eating long enough (weeks to months) to change your gut microbiome, which can alter taste buds and reduce cravings.
14. Use Apple Cider Vinegar for Blood Sugar
Drink diluted apple cider vinegar before or after meals to stabilize blood sugar, as it nurtures gut microbes that coordinate blood sugar response.
15. Monitor Daily Health Signals
Regularly check your tongue (white/black coat indicates candida), nails (ridges suggest mineral deficiency), and hair quality/growth as indicators of overall health and nutrient status.
16. Seek Organic/Fulvic/Humic Minerals
Supplement with organic minerals from the earth (e.g., fulvic and humic acid) or prioritize foods from regenerative farms to address mineral depletion in soils.
17. Avoid Alcohol for Health
Recognize that alcohol is never a health food as it’s detrimental to brain, liver, and hormone health, despite temporary social upsides.
18. Teach Intuitive Eating to Children
For children, foster an intuitive sense of hunger and fullness, rather than rigid eating schedules, to prevent disordered eating and support their natural rhythm.
19. Prevent Future Diseases Today
Understand that healthy lifestyle choices (e.g., exercise, fasting) today prevent diseases you might never know you would have gotten in the future, offering a long-term reward.
20. Customize Fasting Schedule
Recognize that fasting is not one-size-fits-all; customize your eating window (e.g., skip breakfast, skip dinner, lunch-to-lunch) to fit your lifestyle, ideally eating in the light.