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The School of Greatness · May 15, 2026 · 01:11:24

How to Fast for Fat Loss, Hormones, and Better Sex | Dr. Mindy Pelz

Dr. Mindy Pelz
Show Notes

Dr. Mindy Pelz, fasting expert and author of Fast Like a Girl, joins Lewis Howes to break down how intermittent fasting affects hormones differently in men and women. She explains the menstrual fasting cycle, why women should sync their fasts to their monthly phases, and how birth control impacts the gut microbiome. The conversation covers the interplay of cortisol and oxytocin, the ketogenic energy system, and her Power Sync 60 fitness program. Pelz offers practical guidance on using fasting timing for fat loss, libido, and overall hormone balance.

This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.

Curious

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Birth Control Disrupts the Gut Microbiome
Dr. Pelz highlights emerging evidence that hormonal contraceptives can alter the gut microbiome, which may then disrupt hormone regulation, mood, and metabolic health.
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Novel

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Menstrual Fasting Cycle
Dr. Pelz explains that women should adjust their fasting windows and refeeding to match the follicular and luteal phases of their menstrual cycle to optimize hormone production, metabolism, and fat loss.
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Highlights

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Cortisol-Oxytocin See-Saw in Fasting
Fasting can temporarily raise cortisol, but Pelz argues that breaking a fast with specific foods and social connection can shift the body toward oxytocin release, improving mood, bonding, and libido.
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Editorial

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Power Sync 60 Exercise Program
Dr. Pelz outlines her Power Sync 60 routine, a workout plan that aligns high-intensity and low-intensity exercise with different phases of the menstrual cycle.
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References

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Fast Like a Girl — Dr. Mindy Pelz (2023)
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