Ask Me Anything – With Dr. Mindy & Cynthia Thurlow

CYNTHIA THURLOW
I’m super excited to bring you back, first of all to congratulate you on your new book, which is due out any day. And by the time this podcast releases, it’ll have been out for about a week. But I thought it might be fun, because we’ve recorded together several times and do kind of a q&a. And let’s do, some of these questions are really quite honestly funny. And I thought to myself, I was like, this is fantastic, because I can’t think of anyone else I would prefer discussing them with other than you so, so good to have you back my friend. How is the like pre book launch phase going for you,

Dr. Mindy
God? Well, okay, so this is my fourth book. So we have an idea of what we you know how the game that needs to be played. And so we’ve been going strong for six months. And I would say that we’re a week out and like, this weekend, I hit like, a moment where I haven’t had a day off. And like, you know, starting in September, I think I’ve maybe had four days off total, where I just didn’t do anything. So you as you know, it’s a lot to launch a book of this magnitude out into the world. And it’s not just you, right? It’s every bit your publisher, it’s your agent. It’s like your team. And so it’s a loaded question how I’m doing other than we’ve done a lot, and I’m excited to get out into the world.

CYNTHIA THURLOW
Yeah, absolutely. And I remind people, people think of it like it’s just a sprint to the publication date. And I remind them, it’s a marathon because it’s not just the time leading up, it’s, you know, you don’t want to abandon your book. So it’s understanding it’s like this long process of publishing. And so I, my heart goes out to you, I know that you’ve been through this process before, this was my first time and I can honestly tell you that it was very humbling, I would encourage you to find an opportunity, like setup a vacation or something in the distance, so you can look forward to it. Because that was one of the best decisions I made was three and a half months after publication, I had a vacation with my family. And it was like the first time I had exhaled and probably nine months. Yeah. And it felt really glorious. So

Dr. Mindy
yeah, we’re gonna get we have Hawaii on the calendar for March. I think we’re just so it’s hot. But like, to your point after launch week, like I look at January and February, it’s all booked. And so but it’s all good. I mean, I love writing. I love the process of writing. And, you know, as you know, women need all the resources they can get right now. So I’m excited to you know, to launch it. So

CYNTHIA THURLOW
absolutely, man, I’m so glad. So excited to have you on the podcast. So we’ll start with the nutrition questions, because there were so many of them. In fact, my team was laughing last night when they shared things with me. They were saying, it’s heavily nutrition focus. And I said, that’s not a problem. And then you know, the typical perimenopause, menopause, miscellaneous, lots of miscellaneous, I was like, I don’t even know where to put this. But let’s start with the very beginning. Many listeners know that you are very, you know, keto probiotics in general, fermented foods, how important they are someone else when adding sauerkraut, and I apologize to those that submitted questions. But my wonderful team did not add the person’s name. So I can’t say Lindsey asked, we’ll just do this is question number three. Sauerkraut to a meal? Is it best for gut health eat at first or at the end of the meal? And why?

Dr. Mindy
Oh, that’s a great question. Yeah. I’ve never gotten that question. You know what I would say that you’re either eat it with the meal or before the meal, because it’s your microbes that help regulate blood sugar, and break that food down and pull the nutrients out of it. I think that’s the biggest thing that people don’t realize that we put so much focus if we just even take the mitochondria, like how many 1000s of hours of conversation about the mitochondria have you had and how many hacks out there to like hack the mitochondria. But really, it’s your microbes that are going to determine what happens to your food, which is why sauerkraut is amazing. So we typically do like, we’ll do like a grass fed steak with a sweet potato, and then a cup of sauerkraut. That’s a pretty common meal. And I just eat it all together. I don’t know about you, but that’s I just, you know, it’s not my favorite. So I either eat it before with meal just to get it down.

CYNTHIA THURLOW
Yeah, it’s interesting. There’s a manufacturer of a locally grown crowd. And they have all these kind of more exotic crowds, you know, things that have got curries in them and you know, coriander and so I usually will stand at the refrigerator with a fork. And I’ll take a couple bites and my crowd as I’m like reheating because usually I’m like in reheating mode, as I’m, you know, reading something for lunch, or I’m cooking dinner, and I’ll use it preemptively. But I agree with you, I think taking it with a meal or prior to a meal is the way to do it. And the other thing that’s the kind of second part of this question was someone on social media underneath actually added? Well, if your guts healthy, why do you need probiotic rich foods, which I thought was this is a common perception. I think for a lot of people, they’re like, it’s just not important if your gut is healthy, but I would probably argue that most if not all of us have gut health issues we need to work on even if we’re not I’m aware of it presently.

Dr. Mindy
Yeah. Oh my god, again, such a good, good conversation, I think what we have to realize is that yeah, we always talked about the trillions of bacteria in our gut. But if you look at species wise, how many species of bacteria are in there, the statistics I’ve seen have been anywhere from a couple 1000 up to 7000 different types of bacteria. And each one of these bacteria are going to do something different. And they each have a food that they’re going to resonate with that the other set of bacteria may not. So my experience has been and I’d be curious, your opinion on this as well, has been that people eat the same foods over and over and over again, sauerkraut can be the same thing, you eat the same sauerkraut over and over and over again. And so you create a mono culture. And I think what we’ve got to get back to is understanding that the name of the game is to keep diversifying your foods, so that you can keep neurotransmitter production up, you can keep your immune system up, so you can feed the bacteria that break estrogen down. And so those become massively important whether you’ve tried to repair your gut or not, I don’t have any gut problems. But like, if feeding these microbes is on my mind every single day,

CYNTHIA THURLOW
I always jokingly say that monogamy is a good thing and relationships, but food monogamy is not we want to try different things. And I’m as guilty of it as the next person. Like I love steak. I love bison. I love eggs. I incorporate them throughout the week, but I’m always trying different fermented foods because I’m dairy free. So for me, it’s really like leaning into those fermented vegetables. But I have fermented okra, I mean, I have crowd I’ve multiple kinds of crowd. In fact, my husband told me the other day, he thinks we have science experiments going on on the top shelf. And I’m like, no, no, they’re all healthy. But you know, he’s like anyone wants to eat fermented okra. He’s like only my wife. And I said, No, but it’s good to try different things every day. Because I fervently believe and as someone who, you know, three and a half years ago, I was on six weeks of antifungals antibiotics, and then got another round of antibiotics when I had my appendix out. And so I remind people that just one dose of antibiotics can impact your gut microbiome, I think anywhere from 18 months to two years. And so for me, I’m still actively working diligently on my gut, and you just think about the average person probably needs more fermented foods, beverages, etc, than they’re probably consuming right now.

Dr. Mindy
And on that point, I also if you eat out, you’re getting glyphosate. And if you eat wheat, the wheat right now has you know, in America has BT toxin in it, which is going to affect those microbes. So it’s just there’s just so we live in this world where there’s so many things trying to deplete our microbial health, let’s make a stand for always helping to grow it. Yeah,

CYNTHIA THURLOW
absolutely. I think and especially, you know, as we’re getting older understanding that, you know, as we have less hydrochloric acid production as we could potentially be, you know, no longer making as vibrant digestive enzymes, as we are exposed to more estrogen mimicking chemicals in our food environment, personal care products, just understanding that we diligently every day want to be doing even if it’s small things that are going to benefit the gut microbiome, I always say I humbly bow at the temple that is the gut microbiome because the more I learned, the more I just kind of am fascinated that we humans kind of bumble through life and don’t even think about it.

Dr. Mindy
Yes, amen to that.

CYNTHIA THURLOW
Next question is about if I indulge in something sweet from time to time, would organic sugar or maybe honey be better than say agave or should I use pure stevia?

Dr. Mindy
Oh my gosh, these are good questions. I love it. Okay, well, I think a you got to look at what personal preference so I personally do not like stevia, so I don’t gravitate to stevia type foods. So there’s that and then you could look at the glycemic index and say, Well, okay, stevia has got zero supposedly, Agave is I think under like 10. On the glycemic index, it’s a little bit lower honeys around a 30 or 40. And organic sugar, even though it’s organic is up around a 70. And the higher the glycemic number, the more of an insulin response you’re gonna have. So you choose you’re gonna have to think about that if you if you’re concerned about your sugar addiction or craving. Now, the nuance on that is stevia sometimes can trigger that same sort of desire for more sugar. So it’s a really tricky one, but I would say I choose mine off a personal preference, and I choose it off glycemic index. And I too, I don’t know about you, Cynthia, but I’ve spent a lot of years as a sugar addict. And for me, I know if I eat sugar, like three days in a row, there becomes like a point of no return, where now I have to really hunker down and make sure I don’t have sugar again. So I’m very, very careful to not have it too much for fear that will trigger that old pattern back

CYNTHIA THURLOW
down. It’s interesting too. Because I would imagine most, if not all of us are actually mildly, at least mildly addicted to sugar because it just proliferates. It’s in our condiments, it’s in our ketchup, it’s in our salad dressings. I would agree with you that for each one of us, we have to decide, you know, can we tolerate one square of high quality dark chocolate? Can we tolerate some of these items like, I really don’t use honey. I mean, maybe in the past, I’m gonna use any but I really tried to avoid using a lot of sugars personally, because as you mentioned, you start getting this dopamine hit, it feels good, you want more, obviously, we’re heading into Christmas at my house and yours will have family here in a couple of days. And I was actually saying to my kids, you know, for me, I have to plan like if I’m going to indulge in something, I know what the net impact will be the following day. So it’s finding I tolerate a little bit. Personally, I find that a lot of the artificial or the contrived sugars monkfruit or thyra tall, tend to be perhaps a little bit better tolerated people or can tolerate some of the sugar alcohols, like with a thigh were tall, my 15 year old has been experimenting with swerve, which has been interesting to watch. With that being said, I generally say Agave is a no go because Agave is straight fructose, and it’s metabolized very differently. And I know a lot of people still think of it as being very benign. I watched a friend pouring it all over her pancakes and I kind of just watching it thinking that this is not going to have a good end result. And I’ve talked quite a bit and I’m sure you probably have seen that paper about non or tutor of sweeteners that came out probably two months ago that was talking about the net impact of sucralose NutraSweet saccharin, which I don’t know where anyone is using any saccharin at this point in time. And then looking at stevia, and just for a 28 day period, using those sweeteners, again, some are artificial, depending on what type of stevia was an identified, change the gut microbiome as well as impact oral glucose tolerance. And so I think it really speaks to the fact that all of us need to examine our relationship with sugar.

Dr. Mindy
Yeah, and you know, again, if we can get to sugar that has more fiber in it like an apple, it’s going to have a different blood sugar spike. And then like one of my favorite things, since we’re, I know this is going to come out in January, but one of my favorite holiday things is I make a wicked pumpkin pie. And I put so I use coconut sugar, and I use so much full fat in it. So if you pair and it’s so good, it fills me up. And it’s not like I’m craving sugar the next day. So I think pairing a fat with your favorite sugar is also a trick that seems to not for me as an extra sugar addict, it doesn’t seem to cause me to crave it the next day.

CYNTHIA THURLOW
That’s a really good point. It’s interesting. I really like dark chocolate. That’s like my one. Yeah, my one vise left. But what I’ve been trying is doing some dark chocolate with, you know, maybe a teaspoon of MCT oil, because then I’m satiated. Because I think that’s part of the problem is that when we eat some of these foods, if there’s not enough fat associated with it, that it can kind of trigger these desires to continue eating it. Like if I’m eating a piece of dark chocolate, sometimes I’ll have a scoop of high quality nut butter. And that’s usually what I will pair together that I find is really impactful. And I agree with you about the fruit, you know, fruit in its whole form, whether it’s an orange, or some berries, or if you have an apple, preferably, you know, not one of the ones that’s engineered to be super sweet. I was trying to explain to my kids when I was talking about how modern day farming has really continued to evolve and to mature quote unquote, this sugar desire because Honeycrisp apples, Gala, Fuji apples are apples that tend to be a bit sweeter. You know, it’s not like the Macintosh that I’m sure you and I had when we were there weren’t a lot of offers. Maybe there was like a golden delicious. I mean, there were very few options, you know, back then in the 70s and 80s. But now there’s this proliferation of very sweet apples and understanding that furthers that desire to eat more sugar, we just don’t recognize it as such. Yeah,

Dr. Mindy
well said is that fascinating. I was sitting there thinking as you were talking, like, if we look at the trends in nutrition, we jumped all into the low fat movement back when you and I were growing up, you know, in the 70s and the 80s. And then we had to course correct by adding sugar because nothing’s really good without fat. And so we changed everybody’s taste buds to the point that we’re now even highlighting the more sweet fruits out there because everybody’s taste buds is so is so conditioned for that. So I over time, I would say the majority of my diet is meat and vegetables. I love sweet potatoes probably because of what it does to my hormones. I love me some good dark chocolate for the same reason. But I think as you change your food habits and you’re using foods that are more nutrient dense, and they are feeding your hormones, they’re feeding the cells in such an efficient way. You start to see that sweetness is not really something you crave and I know that too. impossible for people to think about if that’s all they can think of, you know, want is sugar. But I promise you over time, it just all of a sudden goes away. And I say that as an ex sugar addict.

CYNTHIA THURLOW
No, I think that transparency is super helpful. It was interesting. I was stuck in a very long delay at Chicago at Harrah’s airport on Saturday coming back from LA. And ironically, my gait was across from McDonald’s. And so I was watching this group of people, they were like, going to McDonald’s and getting a meal and their comeback and then getting ice cream. And, and then, you know, it was so bad that united rolled out a card, essentially to apologize for all these, you know, lengthy delays, a seven hour delay. And I just watched this crowd of people, no judgment, but I mean, everyone like wolf down all the cheeses and the goldfish crackers, and you know, the Fig Newtons and all the other things that were there, and I walked over, grabbed a bottle of water, and sat back down. And someone said to me, Well, it’s been so many hours since you last ate, you must be starving. And I was like, Nope,

Dr. Mindy
no, oh my gosh, every time I’m in an airport, I am so grateful that I’ve trained myself to fast it because I watched the people or even like, I recently got off coffee, watching the people in the lines. It’s like, wow, it’s hard. And I say this with love and compassion. But I also say it as you can do it yourself as well, that but there’s nothing worse than waiting in line for food or coffee in the airport, especially if you have to catch a plane. So that was Yeah, totally get it.

CYNTHIA THURLOW
Yeah. Yet another benefit of fasting is that you if you need to fast you can, you know, effortlessly do that. Now, because you were just speaking about balancing hormones, we got questions specific to progesterone, as well as estrogen you need to do a really nice job in your book talking about this. Let’s unpack which foods because a lot of questions around this what foods are beneficial for progesterone production and the body and for many people that are in perimenopause, understanding physiologically, what’s going on in the body? And why this can be very helpful.

Dr. Mindy
Yeah, so here’s in the book I have a light is probably my favorite line of the book where I say that we have to look at estrogen and progesterone as like twin sisters with vastly different personalities. And so we need to feed them something different. And I would say when you look at just the basics when you look at estrogen in general when estrogen is coming in the lower glycemic the lower glucose foods are going to be great. This is where your meats and your vegetables oh my god estrogen, if she could talk to you, she would say feed me more leafy greens than you could possibly handle. I think also some of your beneficial oils like flaxseed oil, she really thrives with those healthy oils a little more of a ketogenic diet is really what estrogen needs progesterone is completely the other way she’s like don’t give me low glycemic foods, I need glucose to be a little bit higher to be able to be show up and be produced. So again, the sweet potato I feel like is the hero of the progesterone day I have sweet potatoes all the time and by the way I do back to the microbe thing we do a variety of sweet potatoes we do have you ever wondered like when you’re at the market like that we call them all sweet potatoes and yams but what are they really because some of them are purple on the inside. Some of them are white, some are more yellow, some are orange, the skin colors different but they’re all in the same section. And so we did some research a couple years back and found out that the purple ones actually have a specific well purpose not that anybody really knows this but to feed the bacteria in your large intestine down deep into the large intestine whereas the other vegetable other sweet potatoes tend to go in the not the small intestine but a higher the more entry point in the large intestine. So I never looked at different foods feeding different microbes along the transit process which is really interesting. So sweet potatoes are great chocolate dark chocolate. I don’t think we should fear chocolate but I’m not saying go out and and you know Hershey’s chocolate. So you got to be really smart about your super super dark chocolate is incredible. The other thing progesterone that in the Keto world everybody’s scared of and I’ve actually brought this back in is bananas. You know tropical fruits, mangoes, bananas, great for progesterone, citrus fruits, great for progesterone. grass fed meats are still really good. Key noir races. So they’re very it’s very much when we want to bring progesterone up we gotta bring glucose up but do it with nature’s carbs. Don’t do it with other carbs.

CYNTHIA THURLOW
That’s such a good point. And it’s interesting I have always been a just green banana person. And so it’s whenever we buy bananas and they come home I will you know enjoy on a day that I’ve lifted on like I’ll have a you know half of of small like just green banana but it’s literally just turned you know from green to yellow. So it has a very different flavor profile a lot less sugar then, you know, the brown bananas that my husband loves to eat, which I think is a byproduct of the fact that no one else will touch them. But I’m glad to hear you say that, you know, leaning into some of those tropical fruits, obviously, portions are important. So it doesn’t mean that you eat five mangoes, and a pineapple and a bunch of bananas, but leaning into and kind of intuitively eating I think this is important. I know, not everyone’s necessarily at a point where they’re able to intuitively eat or intuitively fast. But if you are at that point, you’re metabolically healthy. I do encourage people, if it’s a higher carb day, you know, lean into those starches that you talked about just being mindful of portions depending on where you are in the metabolic flexibility spectrum. Yeah,

Dr. Mindy
I was on a podcast interview a week ago with a it was a sugar addict podcast. And the woman told me that she had been for 90 days eating for her cycle and fasting for her cycle. And that she came in heavier with the carbs I just talked about the week before her period, which would be appropriate for progesterone. And what she noticed was the rest of her cycle, she actually craved carbs less. So I actually have outside of the microbes idea, my actual gut sense, no pun intended, is that when we actually feed our hormones appropriately, oftentimes, the craving goes away. So we definitely have to look at the microbial issue. You know, if you have like Candida or something like that, it’s gonna make you crave it more. But this is your and i e, and our message that we’re trying to get out is eat and fast according to your cycle. And you’d be amazed how some of the things that we have said are genetic, or they’re normal, or I just I’d never can get over this hurdle are just because you’re living out of accordance with your hormones. I think that’s

CYNTHIA THURLOW
such a good point. I remind people all the time when you’re craving certain types of foods, that your body’s way of telling you, you’re missing something in your diet. And as the example there’s a lot of us in this low carb ketogenic space. And I have women that will say, Well, I’m not supposed to have more than x number of carbs a day. And I’m like, Listen, if you allow yourself to have more discretionary carbohydrate, and that luteal phase, especially the week before your menstrual cycle, and you adjust your fasting schedule, you are going to have much greater success rather than white knuckling it, which is what I see a lot of women doing. And I always say, we don’t want to be rigidly dogmatic about anything, I think that is one of the things that I find personally can be confusing. I mean, you and I are both clinicians, but for the lay public, when people are, you know, looking us for information, we are not rigidly dogmatic and we encourage our patients and clients not to be rigidly dogmatic because you may go through a period of time where you’re doing carnivore ish, then you may go back to low carb or ketogenic, you may do paleo, I mean, just understanding that our kind of preferences for nutrition can evolve throughout our lifetime, it doesn’t have to be just want you stay in one lane and you never deviate. Yeah,

Dr. Mindy
I have come to this conclusion that one of the things we need to embrace as women is that we are rhythmic, we have cycles, like you know, as I am starting to enter more into my menopausal time, I’m actually looking at the moon cycle and timing a lot to the moon cycle. And when I go back, and I research that there’s a lot of history showing that women, if we didn’t have all this blue light, that we would actually all sync up menstrual Lee, our cycles would all sync up with each other and it would be synced to the moon. And so we have a natural ebb and flow. If you look at our personalities, in a month period, when you’re menstruating, you’re gonna have times where you’re supercharged your brain feels incredible. And you’re gonna have and you feel very social. And then there are other parts of the cycle where you’re like, I’m going to sit on the couch chair with my sweet potato, and my box of huge chocolate. And I’m going to watch a Netflix series because that you might shame yourself or say that, you know, you shouldn’t be doing that. But certain hormones demand that you do that. And so I think we’ve the I love this idea of like letting go of the rigidity, we as women are meant to be in flow, and we’re meant to be in rhythm. It’s just that it’s a little harder to find that. And so once you start to practice the principles that you and I are teaching, you find your natural flow and it gets much easier. And I

CYNTHIA THURLOW
think that’s really important. And this is one of the things that I value so much is that we’re both committed to the same population of individuals and women and helping empower them. I jokingly always say I learned more about the menstrual cycle now than I ever did when I was still getting a menstrual cycle which is really sad and really speaks to the fact that we aren’t taught enough about our cycles and I’m not even sure you know, I have friends who are GYN I’m not even sure they feel like they understand they understand the textbook, you know conceptualization of you know, menstruation follicular phase luteal phase ovulation etc. But on a level that is very kind have, you know, in a sense that, you know, they’re trying to control like, Oh, if you have short cycles, then we lean this direction with heavy cycles within this direction without even really understanding that there’s likely an imbalance that is driving some of the symptoms that their patients are experiencing. And so I’m grateful that we’re talking more about it so that younger generations will be more empowered. They won’t feel like there’s such a mystery out there. Their evolution through peak fertility, perimenopause, and menopause. And kind of getting back to the cravings piece. I did an interesting question. This young woman said, I’m not sure if it’s a bad habit or craving, but I’m great eating wise for lunch and dinner. Before my window closes, I want treats like chips or sweets. I’m trying to get enough protein at lunch with eggs and chicken with a salad. And then dinner is usually fish or meat with vegetables. I’m not insulin resistant, because I just had labs drawn and I only need to lose five to 10 pounds. How can I drop those nights snacks? Where do you have any options for something healthy, so again, leaning into these cravings that we were just talking about.

Dr. Mindy
So let me make sure I understand this. Her big hurdle is she is the night habit.

CYNTHIA THURLOW
I have it because she’s craving salty, sweet stuff after her last meal.

Dr. Mindy
Well, based off of what I heard from her dinner, the first thing I would say is make sure you’re getting some good fat in there. So because even just meat and vegetables can often still leave you craving something. So make sure you get some drizzle some oil on the veggies, like try to get some good fat. The other trick that I’ve done immediately following dinner is I’ll just have like a little square of dark, dark chocolate just to kind of pacify the brain. And then I’ll move to like a cup of tea. So that might if my brain wants something to snack on, I’ll move to that. So I think she’s got to dial in that dinner with a little more fat to make sure that the next day is going to be a little bit smoother for her and then she’ll lose that five to 10 pounds. The second thing and I know you’ll love this one because I agree with this one. And I’m doing this for myself now that I don’t have my kids at home is eat a little earlier in the evening, if you want to lose that five to 10 pounds, you want to make sure that you’re eating a little bit earlier. And eating within the like the sun goes down here at like six o’clock, I’ve been trying to eat my biggest meal, get it over with by five. And now that’s going to take a little more strength when you go into that nighttime snacking. So get yourself some good tea, something that’s not going to spike your blood sugar. But if you eat earlier, once melatonin is on the scene, you’re more insulin resistant, you could drop five to 10 pounds just from that. And then the last thing I’ll say is you might throw a longer fast at it, you know, and fast like a girl, I’ve mapped out six different lengths and one of them is the 36 hour fast. And I have found that just if once you’ve trained yourself too fast, if you can throw one of those 36 hours at it, it can be enough to drop that extra five to 10 pounds.

CYNTHIA THURLOW
Those are some really good suggestions. What I would add is making sure you’ve got enough protein in that last meal because I know if I eat 50 to 60 grams of protein in a meal, I am way too full to be thinking about more eating. I would additionally add I know that even for myself, if I’m by myself in my house and I’m like maybe I’ve got a busy busy week I’m thinking of 1000 things. Sometimes I just I’m in my pantry and I’m like what am I doing so the interruption of that habit so that sometimes, you know, it’s like 20 degrees this morning when I got out but last night, took my dogs for a walk took him for a walk when I was thinking about something in the pantry that I didn’t need to be eating, took them for a walk and I interrupt that activity, I actually went upstairs and took a bath and went to bed early because I was dealing with some jetlag so understand there’s definitely different ways that we can address this. But thinking about more fat with your meal, thinking about more protein, understanding that we’re more insulin sensitive during the day. And as it gets, you know, here it’s like 434 45 It’s starting to get dark on the east coast. So understanding that sometimes closing that feeding window a little earlier than normal. And then also considering an extended fast I think is a really great strategy. Yeah, great. Okay, I got a question about electrolytes, which is completely timely. I’m taking a brand with zero carbs, zero sugar isn’t it says it’s suitable for fasting. However, it does have a sweet taste. So this is to say in the book, I’m reading about how any sweet taste spikes insulin, regardless of whether or not it’s actually sugar. I’m glad she’s making that association. can you possibly shed some light as I’ve been drinking these during my fasting hours? And now I’m not sure if it’s breaking my fast.

Dr. Mindy
Yeah, I mean that in that dilemma, I would get a continuous glucose monitor and know for sure. And if you don’t have the financial resources to get the kind that plugs onto your arm, just get a little small one like that you can get at your drugstore or keto Mojo and then I would just make sure that you you know test the sweetener and find out We did this in my resetter collaborative, our free fasting group on Facebook, we did a test, and it was with like 10s of 1000s of people. And we tested stevia. So I was like, Okay, everybody, I just want to see, and this was both men and women, I want to see what happens to stevia with your blood sugar. And I gave him the blood sugar test, you know, do test your blood sugar, and then just put some stevia right on your tongue, like without anything, and then tested a half an hour later, there was no consistent certainty. Everybody had a different response. So you know, again, we’re back to the microbes, they determine your blood sugar. So I think you got to make it personal and do and have one. Yeah,

CYNTHIA THURLOW
absolutely. That bio individuality rules. And it’s important for people to understand this whole systolic phase insulin response, it is very unique. And I do think having a glucometer, or a continuous glucose monitor can allow you to see how you’re best served a lot of those products. When it says zero calories, zero sugar, they typically have some type of an artificial sugar. And so going back to that non nutritive sweetener study, we’ll make sure we put it in the show notes. important to understand that specific ones like sucralose, aspartame, even stevia in the context of this particular study, impacted the gut microbiome impacted oral glucose tolerance, which is a totally different test. But just to kind of keep that in mind that if you’re concerned about it, breaking your fast breaking a clean, fast, eat it during your feeding window, if you’re at all concerned about it, that’s an easy way to like not even have to go to those extremes if you don’t want to. But I’m a data nerd. And I love to test things all the time. Great. OK, let’s move on to some hormone questions. What are some good ways? So this is in the context of someone who’s still getting a menstrual cycle and has pretty severe PMS? So she has PMDD? Which is this premenstrual dysmorphic disorder? What are some good ways to relieve those symptoms? Have you had experience with your patients in PMDD?

Dr. Mindy
Well, the first thing I would say is make sure you’re eating enough carbs so that progesterone can actually make her appearance. The second thing I would say is make sure you’re not pushing through, like stressing that week. I mean, these are really like simple kind of basic things. You know, sometimes I find questions like this, somebody wants the fancy supplement, or, you know, the fancy trick, but really, let’s go to the foundational, more, make sure you’re getting that glucose up, and then make sure there’s not stress isn’t high. So that would be the second thing. Magnesium, I would be if you want the magic supplement for that time of your cycle, it really is magnesium. And actually going back to the stress I would even take in like if you’re working out really hard yoga is an amazing thing. You want to be in recovery that week. And I think this is the biggest thing that I would love to get out to the world. Because how many times have we bitched and moaned about like, oh, like, I feel horrible, I’m tired, I crave carbs, I want to sit on the couch. It’s like, I don’t want to talk to anybody. And progesterone is like, yep, that’s what we do. And yet we push through that. And so as women have become more in the workplace and having to do work and families, there’s this push on through that is not serving us during that week. So make sure you’re giving yourself plenty of nurturing, maybe get a massage during that time, up your magnesium, lather yourself and magnesium. Yeah, that’s such

CYNTHIA THURLOW
an invaluable response. And I think that it’s really important for us as women that white knuckling it, whether it’s in a certain time in our menstrual cycle during fasting, etc. That is not what we advocate for being kind to yourself is so important. And it’s taken me a long time to learn this. It’s like I had to keep learning it over and over again. And it’s sometimes think about the fact that the times when I had the worst PMS were the times when I was taking the least good care of myself, I push through those really hard core workouts, I would be going really low carb. I mean, I just didn’t know any better. Obviously now I do. I wasn’t getting my sleep that I needed. I wasn’t saying no enough. So when you’re dealing with significant PMS, really understanding that is the time your body is really encouraging you to slow down, lean into some more carbohydrates be more gentle. That’s not the time to be doing these crazy fast, you know, maybe 12 hours of digestive rest. I love that answer. And magnesium. I always say everyone needs more magnesium in their life. Yeah.

Dr. Mindy
And the other thing that I’ve been thinking about lately that we don’t talk enough about as women is that what is the actual the action of your period, like when you shed blood, it’s actually a bit of a detox and it can detox toxins, it can detox emotions. So if there’s any point in our cycle where we have got to take better care of ourselves, it’s during that time and when we look at PMDD and we look at you know other hormonal situations even PC Whereas in fertility, like we really have to get to know where our behaviors have to change at different points of our cycle, and then honoring that menstruation. I loved what you said about, like, you know, I almost wish I had a cycle again, like, I now that I understand it at 53. I’m like, sheesh, I wish I understood it at 33. Like I understand it now. And but it’s really that, you know, in the book, I call this the nurturer phase that week before we need to nurture ourselves.

CYNTHIA THURLOW
Now, it’s such a good point. And I think every woman listening needs to lean into nurturing themselves more. There are very few people I meet that nurture themselves enough, really and truly, and I say that from the most loving perspective, myself included. I’m a work in progress. Okay. Well said, another progesterone question. As it relates to perimenopause, this young woman says I’m 50, I still have a regular period. But that week before my period, when I pause, my intermittent fasting, I feel very anxious and annoyed with everyone. I just bought progesterone cream and use it the week before my last period. But I’m wondering if I should be using it throughout the month. Thank you for everything you do for women’s health. You and Cynthia are my gurus.

Dr. Mindy
Oh, I love it. Well, yeah, anxiety at that time of your period is definitely low progesterone. So as far as the progesterone cream, that’s a really a question for your doctor. I think the big thing on any kind of creams or bioidenticals is there’s an art to mastering it for you. So I think one of the misconceptions is I’ll just rub some cream on myself. And actually, I’ll give you a story about progesterone cream that I did as a 53 year old woman, as I test this, all this stuff out on my own, and I put progesterone cream on the summer, you know, I still was having a bit of a cycle this summer. And I literally went crazy. I was like everybody was agitating me, I was my kids would come over I was not kind to them, which I apologized a bit later. And I couldn’t understand what was going on with me. And what I figured out was that at 53, I have low estrogen too. So when I rubbed the progesterone cream on me, it took estrogen even lower, which my ability to handle stress became even more difficult. So I think for this woman at 50, we’ve got to you find a good practitioner can help you with dosing that. But again, I would go back into everything we’ve said about progesterone soften that week and up, you know, make sure you’re eating more carbs and the magnesium like it’s really about slowing down, which is probably the hardest thing to do.

CYNTHIA THURLOW
Absolutely. And such a good response. You know, I would add to that that bio individuality rules, you know, definitely have a conversation with your your medical provider, get your hormones tested. This is one thing that I really encourage women to do. Nothing makes me more angry. This is tangentially I’m just going to say this one thing because I know you appreciate this Monday, a woman said to me recently, my doctor told me, I don’t need to check my hormones because I’m in menopause. And I said, you need a new provider. That was my standard refrain. So knowledge is power, work with someone that’s going to work concurrently with you work as a team so that you get the information that you need. I do find for younger women, sometimes that progesterone cream, if needed can be helpful that we agree. Great. I do think for other women, they may need oral progesterone, if that’s what they’re interested in doing. And you would obviously want to make sure that you’re working with your provider but I would get tested because the fact that you had this exacerbation of just being irritated. Much Mindy’s point, if you’re at the tail end of perimenopause, your estrogen levels are probably pretty low to begin with. And it would really be a value to know exactly where you are. Get your labs tested. Work with someone that will consider all the options that are available to you. Yeah, well, yeah, well said. Okay, I need some clarification. I’m still foggy with perimenopause and fasting for my cycle. If I don’t fast the week of my expected cycle, and then my period does not start do I keep a 12 hour fasting window until my period starts? What if I skip in cycle completely? I want to work with my cycle, but in a season of unpredictability, I am not able to get into a good rhythm I typically have a 30 to 35 days cycle and I would like to do a 16 eight at least two to three days per week.

Dr. Mindy
Yeah. Oh my gosh, it’s so the peri menopausal woman you know, we’ve been there we get it and it’s hard and it’s probably the hardest category age range to explain how to eat and fast because there’s no predictability. So here’s what I say is a couple things. You want to get to know the personalities of your hormones. And this is how I look at it is that when I would all of a sudden like I’m actually 90 days into no cycle and so what I you know, I don’t have anything to map it to so I usually go okay, if I’m anxious, I didn’t sleep well. And low back pain is one that shows up for me with progesterone. I go okay. And I’m hungry in the morning. Those are signs that I need to feed progesterone. So I won’t fast that day or I won’t fast as long and I’ll lean into more foods like we’ve talked about when my skin is really dry. And mucosal membranes are really dry, my brain can’t hold on to information that, you know, that’s when I’m like, Ooh, I need more estrogen. Okay, estrogen likes me to fast and likes me to go into more of a keto diet. So I use their purse, what their symptoms that they give me to help myself understand that. The other thing is, again, I’m back at the at the moon cycle, this woman could just chart her cycle, according start what you know, the new moons on day one, you could go around that. And then the last one is that I’m actually having some Peri menopausal women do ovulation kits, because which is so silly. But this woman what she could do is, you know, do honor that week before her cycle. So I think she said you had a 34 day. So 30 to 35 days. Yeah, so make sure you’re eating more carbs and you’re not fasting. And then it’s the 35th day, go back into more of your fasting more of your keto. And then maybe 10 days after that, do an ovulation test, you can get them really cheaply off of Amazon and see if you’re ovulating at that point. So you almost kind of have to make your own cycle up. Which is why I like the moon or I like the ovulation kit. Otherwise, you gotta get to know the personalities.

CYNTHIA THURLOW
Yeah, that’s such a great way of thinking about it, Mindy. It’s funny. I had pretty regular cycles till maybe the last two years before I was hospitalized in 2019. And I remember being so frustrated when you think you’re gonna get your cycle and then it doesn’t start. Yeah, so I completely understand how frustrating that is. But you really gave us some good tips. Okay, we’re going to shift gears because there were so many questions about perimenopause and menopause. But like, let’s shift gears a little bit. Can you please share your opinion on the latest ozempic craze? So this is semaglutide. This is this GLP agonist. This is the drug that a lot of people, a lot of celebrities, not just people who are obese or or a diabetic are using to help lose weight, do you have any experience with it?

Dr. Mindy
I don’t have any experience with it. I recently heard about it a couple of weeks ago, but and I would actually flip this one and ask you on this because the way I look at every single drug is there’s always a consequence. And so you can’t ever a drug where people are dropping weight. Finally, there’s a consequence to it. So make sure you know read what the adverse reactions are to it. The other thing that I would say about drugs like that is that you are really pulling yourself out of your natural rhythm. And the whole goal of what you and I are trying to teach is how to eat and fast according to your natural rhythm. Now you force the body to do something. And where’s the knot? It’s just like birth control. We’re manipulating the body. So you may see your friend use it, and you’re like, Oh, my God, they lost so much weight. But just sit tight with this drug, I promise you a couple years from now, we’re gonna start to see the dark side of it, because there’s no perfect drug out there.

CYNTHIA THURLOW
No, it’s very true. And I do have clinical experience with this drug. And certainly I’ve read a lot about it. There’s different ways that can be utilized kind of the standard ways, it takes a couple of weeks to get to a point where you’re at a full dose. But the two main side effects that I see with my patients, and I don’t prescribe it. Let me be very transparent. Sometimes I work with people who are already on it. Number one is nausea, significant nausea, like pregnancy, nausea. And for any woman that’s been out there that’s been pregnant. It’s not fun. Number two is constipation, because it’s slowing gut motility. And so imagine you are trading, maybe you don’t have the healthiest lifestyle, maybe your weight loss resistant, you’re feeling desperate. And this seems to be this panacea. And this is not to suggest there aren’t drugs that you may need a drug. And there’s no shame in that, like, let me be very clear, I take thyroid medicine every day, because there’s no other way my thyroid is going to be optimized, because I’ve done all the other things. But I think it’s important to understand that when we introduce these kinds of drugs into our body, there are side effects. And right now the two main ones that I’m seeing are constipation, like I had a woman who said, I just don’t even get hungry at all, which is concerning because you’re missing out on opportunities to hit your protein macros. You’re very likely you’re dysregulated normal hormonal communication within the body, because your brain thinks you’re full, but your stomach could still be very hungry. And I just think about when we’re looking at predominantly women north of 40 We’re already at risk for sarcopenia the more muscle mass we lose, the more insulin resistant we become, and that really sets us up for a lot of health issues. So if you use semaglutide If that’s what you choose to do, just be very aware of the side effects be aware of the net impact of not getting enough protein in the muscle loss piece. And lastly, I just interviewed Dr. Amy killin and she was mentioning that now people are kind of micro dosing semaglutide so that they get the benefits but They’re not not eating, and they’re not losing as much weight. But she and I were talking about how there’s this very fine line of just being careful understanding, like, the point is not to never eat again, like we’re not looking to develop an eating disorder by virtue of medication. But I think that dogs are agreeing. I think by virtue of that question, it just speaks to the fact that we’re seeing a lot of information in the media, it’s very confusing, people are trying to make sense. And because a lot of celebrities are using the drug people then assume that, that if it works for that celebrity, then it worked for them as well.

Dr. Mindy
Right. And the sarcopenia thing is big. Because a, you know, you and I’ve talked about this, that, you know, you need more muscle as you age, but what most people don’t realize is you need muscle to be more insulin sensitive. So if you’re losing muscle, and you’re losing weight, and you’re like, Oh, I feel great. I’m like, Yeah, a couple years from now, like there’s gonna be a boomerang effect. So it’s new if it’s the hot new thing. Uh, typically, I back away from the hot new things and say, Okay, let me just see how this is gonna play out.

CYNTHIA THURLOW
Yeah. And I really think, you know, one thing that I know we both really speak a great deal on is the lifestyle piece, like really leading with lifestyle before we start adding supplements before we start adding medications, if that’s the direction you need to go in, and I say this with love. But it’s really important to be that methodical. I think, for a lot of people, we’ve kind of conditioned our patients to ask for the drug first. And then maybe consider the lifestyle piece after the fact. And I always say, start with lifestyle, then move forward, you know, if you end up needing medication, and so be it. Okay. I feel

Dr. Mindy
like to on that point, that you can apply that to everything bioidenticals HRT cholesterol medication, like, ask yourself, have I done everything with my lifestyle first before you go on to that? So really well said,

CYNTHIA THURLOW
Well, what’s interesting is Dr. Mindy does not know the next set of questions that I have, but ironically, she just touched on them. Nice. Like, exactly, exactly. It’s all this synergy between us. Okay, so cholesterol fasting, okay, when people whose high cholesterol so I’m going to paraphrase when people have high cholesterol that cannot be explained, what information should we be looking at in terms of nutrition?

Dr. Mindy
Okay, so if you have high cholesterol, the first thing I want you to think is your liver needs some love, like, Let’s support the liver is making class Terol, it breaks it down gets it out into the body. So when we look at what we see, and I’ve seen this so much in my community, that when we look at the liver, we got to look at the gallbladder, we got to look at the common bile duct and we have to look at the small intestine. So the easy first thing to do is make sure you’re eating enough bitter foods, that would be like let’s start there. Second thing is, you know, I’m a fan of fasting for anything that’s going on in the small intestine, because SIBO not that this person has SIBO. But if you had any dysbiosis in the small intestine, to date, there hasn’t been a lot of great supplement remedies for that. But fasting will fast will bat that stuff down. So make sure that you’re cycling your fast and maybe even go in I like for gut health at like a 24 hour fast. Outside of that. Then you’ve got your castor oil packs and your coffee enemas, which I think are good. But in general, we need to think liver when we think high cholesterol, especially before we get on a statin because we know that the brain needs cholesterol. The other thing I want to point out and you and I have never talked about this is I’ve seen some research showing that at different times of our cycle, we actually have different cholesterol surges. So if you’re a cycling woman, make sure that you’re looking at where you are in your cycle, like in the in the follicular phase and that like day one through like day 15 It’s natural for total cholesterol to go up. Now it goes up and HDL is which is great, but you need cholesterol to make estrogen. If you’re a man perimenopause or menopausal woman, you know, your body might be trying to make more cholesterol in order to make estrogen if you go on a statin and you shut that down. Now we’ve got a hormonal problem.

CYNTHIA THURLOW
Now it’s such a good point. And you’re right, we have never talked about this. But yet it makes complete sense that where we are in our menstrual cycle visa vie having lab testing can be incredibly impactful. And obviously I used to prescribe a lot of statins. And because that was traditional evidence based medicine, let me be very clear, I was calling party lines, talking about statin so I had this wonderful researcher from the NIH and when she explained to me physiologically, what’s happening when we take statins, and the net impact on cholesterol synthesis, and how that impacts cellular membrane health. It took me aback like 100 fold. And I immediately that day called my parents, both of whom were taking statins. And I said I want you to talk to your doctor about what other options are available. And then I had one parent who went off and In conjunction with their health care provider, we’re not telling anyone to stop their statins, talk to your healthcare provider. My dad has remained on his statin and has been on that for probably 30 years. And in no way are we recommending you stop medication. The point of why I’m sharing this is that if we understood the net downward effect of statin therapy, I think most people would do everything they could to avoid being placed on a statin. Has that been your experience when you’re working with people helping them understand what statins do?

Dr. Mindy
I think the our age group and the younger than us, I feel like they’re waking up to statins. And they’re asking I think, in general, I feel hopeful that a lot of people are saying, What can I do before medication. It’s the generation ahead of us that I’m concerned about. And this is where we’re looking at Alzheimer’s, one out of three women, I just want to say it’s the women are getting Alzheimer’s right now in their 70s. And this is the 70 and 80 year olds, well, let’s go and look at what they did. Because if we don’t want Alzheimer’s, let’s try to not do what they did. They were low fat and the low fat movement, and almost all those women are on statins. That was the thing you did is you went on to statins. So I feel like it needs to be it’s written like it’s the prescriptions are written like, Yeah, this is what you do. You’re aging, you have high cholesterol, you go on statins, I think we really have to put a stop to that because there is more damage than good. And if you’re on one, go back and do the lifestyle changes necessary and then go work with your doctor to get off of them. I think we need to look at him like antibiotics, they should be done only if you’ve tried everything else.

CYNTHIA THURLOW
No. And unfortunately, you know, we lived through that low fat nonfat craze. And so much of the information I was telling my patients knotty fatty needs, not to eat saturated fats to avoid and fear fat to use these, you know, fake Brummell and brown and I can’t think of you know, there’s like a myriad of seed oil spreads, we used to suggest in the interim, and we’re wondering why we have a whole generation of people that were never satiated, they were never full, you know, they became addicted to sugar very easily there eating too many carbohydrates, you know, it’s really understanding that that has had a really profound negative net impact. Okay, couple last questions, because I want to be respectful of your time. These are like a grab bag. These are like the troubleshooting questions of it. Where is your starting point when someone starts fasting, and they tell you they are fatigued or tired?

Dr. Mindy
When they start fasting? Yep, well, okay, so the first thing is, think of it like if you went to the gym for the first time, and you’re like, I’m gonna get on the treadmill for 30 minutes, and you haven’t been on the treadmill, and you haven’t been walking at that length, and you get on it 15 minutes, and you’re like, oh, my gosh, like I’m exhausted, then it’s time to get off the treadmill and not do it, you just want to push it to that hormetic stress, so that your body can start to adapt. So whatever hour you’re at, if you’re getting tired, just then bring food back in. Let’s see next day, try it again, if it’s let’s say it’s 13 hours, you’re at 13 hours, you’re tired next day, try 13 hours and five minutes, and just push your body so that you’re gently causing it to adapt. We don’t need to grid it. But it’s the small little pushes of stress that in fasting that’s going to improve that mitochondrial health. And then the other thing I would say is again, I thought where you were gonna go with this question, this is one I get all the time is where do I start with fasting. And my recommendation is you start with food, and then you change your food out. And the number one change you need to make is get the bad oils out and the good ones in. So it could be that maybe you need to clean some things up with your food in order to make fasting a little bit easier. No, that’s

CYNTHIA THURLOW
such a great point. And I would add, the only thing I would really add is the hydration piece. I think a lot of people think it’s not important to hydrate that electrolytes aren’t important. And I remind them that if you’re making these nutritional changes, and you’re eating within a compressed window, and you’re losing electrolytes, we lose them every day we breathe, we sweat, we poop we pay all those things, we lose electrolytes, but if you’re also going low carb, you’re going to have renal loss of sodium. So that means you’re gonna lose salt in your urine and that can mimic a lot of the fatigue, muscle aches just feeling not particularly clear cognitively. So electrolytes are your friend. Don’t be afraid of them. We’ll link a couple in the show notes as well. So you’ll have them available to you. But I think that fatigue is one of those kind of vague it can mean so many different things. If it’s persistent, obviously you need to get things checked out. But if it’s transient, I think just you know, as you stated, adjusting macros kind of leaning into that get the junk out of your diet, understanding seed oils, which I know we both talk about a lot. They impact the health of our mitochondria and our cellular membranes for a long time. Read every food label because they’re in everything. Unfortunately, unfortunately for sure, Okay, last question. I had many, many questions about hair loss. If I start fasting and I started losing my hair, what does that mean? It ties

Dr. Mindy
so well into what you just said, the first thing I would say is my shock in watching millions of people fast is how mineral depleted of a world we’re in. And especially here in America, our soils are so depleted of minerals that I would say anybody as they embark upon a fasting lifestyle needs to assume that they need more minerals. So to your point, mineral packets and water, I think is incredible. Second thing I would say is you also have to look at well, what might be blocking a mineral receptor site, how the minerals ability to get into a cell, and a lot of times we’ve noticed heavy metals, especially thallium. And thallium is in more fish than ever, because of the nuclear fallout in Japan years ago, I’m on the West Coast. And you know, I will never eat a fish coming from the west coast because of the amount of thallium that’s in there. And we’ve done a lot of heavy metal testing in our community. And I will tell you that about 70% of the time, if somebody has hair loss, they’ve got high thallium levels as well. And then the third thing would be to check your thyroid and make sure that you’ve got proper thyroid function. I know you and I, we haven’t talked about this, but I’m pretty sure you and I agree on this is that if you have a thyroid problem, you just have to make sure when you open up your eating window that you’re eating, eat, like, you know, it’s the studies have shown calorie restriction is hard on the thyroid, not time restriction. So you’ve got to open up when you open that eating window up, you might need to eat more.

CYNTHIA THURLOW
Yeah, that’s such a good point. And you know, in terms of proximity, you are closer to Fukushima, that’s where that nucular meltdown was, and I can completely understand the hesitancy about eating a lot of fish. What’s interesting is we used a thallium tracer on some of our stress testing and cardiology, but it was, I mean, when I tell you it, it was handled in such a careful way, even though people were giving my nutes amount of thallium as a tracer. So to backup nurse practitioner in cardiology, we use a specific type of chemical stress testing. And we use this isotope to be able to trace you know, the heart to see where the perfusion issues were, if they were at all, they’re very interesting about thallium, in terms of, you know, seeing, you know, high levels of thallium correlated with hair loss, I would also add, you know, mineral depletion, absolutely, looking at thyroid, but also sometimes I will see that it’s a normal byproduct of weight loss, people will actually get this hit this hair shed will, we’re seeing significant amounts of it post COVID For people that have had, have had the virus that they’re having very, very significant hair loss, post COVID. And just understanding that there’s something whether it’s iron, thyroid, testosterone, post COVID, whatever is going on, get things checked out if it’s really significant. The other thing is for people who are breastfeeding or have been pregnant, sometimes you’ll get a hair shot as well. So just understanding where you are in time and place. Well, Dr. Mindy, I hate to turn off the conversation, because I know that we can talk for hours and hours. But I do feel like we covered quite a bit of territory. And I hope we’ll be able to have a round two because this has actually been really fun to do. I

Dr. Mindy
agree. Yeah, no, I agree. And thank you for asking me food questions. Because you know, and getting a book out there into the world. Like after a while you’re like, can we talk about something else? So this was really Mind Candy for me. And, yeah, let’s do more. I think that you know, one of the things that I’ve been really emphasizing with fast like a girl is that, as women, we need to come together and collaborate. We need to support each other and have discussions like this. And what I hope the listeners will do is take what they learned here, now go have that discussion with your girlfriends, because hormones have been like this, almost like this dirty topic that we’re not allowed to talk about. And we need to bring it back into the light and have and talk about it on from whatever angle we can. So I love this. Thank you for having me.

CYNTHIA THURLOW
Of course, of course and let listeners know how to get your book. By the time this comes out. The book will be out how to connect with your amazing podcasts for which I’ve been blessed to have been a guest on twice how to connect with you on social media, etc.

Dr. Mindy
Yeah, for the book, you can go to fast like a girl.com. And I will tell you one of my pleas has been because yeah, the book will already be out. booktopia.org is like a great place to tap into your independent bookstore or go to your local bookstore. Let’s bring those local indie bookstores back so if you have the time and the resources to do that, go do that. Otherwise go to fast like a girl.com Everything’s there on how you order it. And yeah, I’m I’m YouTube’s my biggest social so I put out two videos a week, lots of great fasting and food information there. And then of course, Instagram, Facebook, and if you forget all that you can just go to Dr. Mindy pels.com

CYNTHIA THURLOW
Well, thank you again. My friend Good luck with the launch although I know you’re doing really well yeah thank you

Dr. Mindy
appreciate you