[00:00:03:20 - 00:00:24:18]
 Hey, Dr. Mindy here and welcome to the Live Like a Girl podcast where I bring you icons, disruptors, educators, scientists, and doctors that show you what can be possible when you love and celebrate the female body you are blessed to live in. Let's dive in.

[00:00:29:01 - 00:01:18:26]
 Women are not thriving in this modern world with our health. And let me read you some statistics that should worry us all because they are us, they're our sisters, they're our mothers, they're our best friends. Two out of every people living with Alzheimer's in America are women. That's two-thirds of Alzheimer's cases are women. A woman's lifetime risk for Alzheimer's is about one in five. A man, it's one in ten. Women are nearly twice as likely as men to experience depression in any given year. We are two to three times more likely to deal with anxiety and when it comes to PTSD, women are five times more likely to be affected than men.

[00:01:19:29 - 00:02:09:04]
 Let's talk about cancer because cancer has historically affected more men than women, but that has recently changed. For the first time, women under 50 are now being diagnosed with cancer at far higher rates than men their same age. And lung cancer is the number one. Lung cancer in people under 65 is now higher in women than men. And I hope you know that heart disease is the number one killer of women. It causes about one in five of all female deaths. And it's not that women get more heart disease than men, it's that they don't get diagnosed before a heart event happens.

[00:02:10:12 - 00:07:52:01]
 Women are at an evolutionary mismatch with this modern world. And this is honestly something that deeply concerns me. For the last 25 to 30 years, I have been in the health trenches with women teaching lifestyle. I have taken women to the grocery store to show them how to read a nutrition label. I have sat with women and helped them put together a lifestyle that will help them battle things like cancer and heart disease. And I have taught women how to regulate their nervous system so that they can live with a happy, joyful brain. I am incredibly empathetic to the plight of women. And I am concerned about the direction of women's health, which is why I'm doing something really big with my podcast. For the last 10 years, I have had a podcast called the Resetter podcast. And the whole goal of the Resetter podcast was to teach people how to reset their health. And because of statistics like I just read you and the cries of the hundreds of thousands of women that come on to my YouTube channel, I have decided to start to bring on to my podcast more than just health experts that will teach you how to reset your health. I have decided to bring on icons, disruptors, educators, scientists, people that are out there in the world changing the way we look at how the female body operates within this modern world. Because we are not thriving and we need a new set of tools. So today, I'm going to walk you through the mindset it takes to as a woman to thrive in this new world we're living in. I'm going to show you how culturally we have been brainwashed. I am not joking. We have been brainwashed to turn on ourselves. We have been brainwashed to think that the way that a man does health, we should do health. We have been brainwashed to think that if we walk into our doctor's office, that he or she has been trained in lifestyle. We have been brainwashed to think that if I show up as a size two, everybody will love me. Nothing could be further from the truth. And so in this new rebrand of my podcast, I want to give you tools that make living like a girl more accessible to you. I am tired of health information that's being dished out on social media and on podcasts. That is a one size fits all. That doesn't work for women. It doesn't work. We can't have a one size fits all. We need health information, whether it is physical health or mental health or chemical health. We need health information that is unique to our feminine body. And so in this episode, I want to walk you through how we got here. I want you to start to think from a different lens. I want you to offer you a different paradigm that is going to allow you to take health information in and use it for your feminine body. Whether it is information about your financial health. I've just interviewed Susie Orman. She's going to give you a midlife woman's money masterclass. It's incredible. I'm bringing on trauma experts like Frank Anderson, who has studied under Bessel van der Koch, who is the rope. The body keeps the score. And we talk about how trauma affects a woman's metabolism and a woman's menopausal journey different. I am diving in as deep as I can to offer you something that I don't see being offered out there right now. A unique way to live life successfully through the lens of your feminine body. So for the next hour, we're going to jump. I'm going to jump in here and walk you through a thought process and stick with me because at the end of this podcast, I'm going to give you a formal formula that you can follow so that when you are, whether you're taking information from a friend or from a podcast or taking information from a book, you know how to put it through a feminine lens because we are uniquely different. We need unique tools. We need to come together in collaboration, not in competition. We need to lift each other up. And that's what I am going to show you how to do over the next hour. And honestly, over the next, hopefully hundreds of episodes for this new rebrand of my podcast that I am now calling live like a girl podcast. So stay with me. Let's jump in. And I want to walk you through how you can free yourself from shame, from guilt, from to your beautiful feminine body. And when it comes to your health in general, because you matter, women matter, and your health doesn't just affect you, it affects everybody around you. Okay, ready? Let's jump in.

[00:07:53:03 - 00:10:09:07]
 First, I want you to understand how we got to this place where we think thin makes us healthy, or we think no wrinkles makes us young. Or we have tied ourselves up in knots to perform in a certain way so that we can climb the corporate ladder. Because we live in a culture that has a strong expectation of how a woman should be. And when I wrote Fast Like a Girl, one of the things that I did in the research, and it was really research leading up to the writing of the book, is I started to look at a woman's hormones, her sex hormones, and see that there are times that a woman fasts and there are times that a woman doesn't fast. But at that particular moment in history, what I found was that fasting was a one size fits all for men. Jason Fung's book, The Obesity Code, had come out, and everybody was starting to see that weight loss was a hormonal issue. It wasn't a calorie in, calorie out issue, and women were hopping on this fasting train. Many of them were doing something that I call OMAD. You all see my videos on it. OMAD stands for one meal a day. And all these women were doing the OMAD diet, and they were getting great results in the beginning. But over time, with one meal a day, they started noticing things like their hair was falling out, their periods were stopping, their heart palpitations were kicking in. Many women said to me, I used to be able to lose weight using fasting, but now I'm actually gaining weight. So one of the things I did when I created Fast Like a Girl is I actually mapped out the menstrual cycle on a whiteboard in my office. And I sat with this whiteboard for months, looking at every aspect of the menstrual cycle, and realizing that, oh my God, we're not supposed to eat the same way at every point in our 30-day cycle, if that's what you have.

[00:10:10:15 - 00:13:22:24]
 We won't even think the same way. We shouldn't even move the same way. There is so much happening to us in just one month of our menstrual cycle. And I broke that all down, and that is what I wrote in Fast Like a Girl. Now, interesting, when I put together the title Fast Like a Girl, I was actually concerned that the word "girl" would be offensive to women. We were in the middle of the Me Too movement when I wrote that book, and "girl" became this derogatory statement that women took offense to. And so I dove into that work, and I tried to understand where do we start to think that a woman being a girl is a bad thing. And I found a very popular essay from a feminist philosopher, and her name was Iris Marion Young. And she wrote, back in 1980, she wrote an essay, you can Google it, you can go find it, called Like a Girl. And what she realized in her essay, what she maps out, is that the way we ridicule girls when we say, "Oh, you throw like a girl," what she saw is actually girls were throwing in an adaptive style. They were throwing in a way that was welcoming, this sounds crazy, but was welcoming to the culture. Because women have been taught to not be seen, women have been taught to not do something that, now this changed in sports now, but women have been taught back in the 80s to not shine too brightly. So it changed the way we threw. And this was in a very popular essay, and let me read you a couple quotes from Marion Young. She says, "Women are not weaker, the way we move was taught to us. And what has been taught to us can be untaught. Nobody was born throwing like a girl. We were trained into it. Watch a little girl throw before anyone teaches her how, and she uses her whole body. I was that girl, I grew up as a little tomboy, I played with all the boys on the street, and I knew how to throw, not like the boys did, but that's because I was part of an ecosystem in which I learned. But other ecosystems show girls how to throw differently where we don't use our whole body. And Marion says that somewhere along the way, check this out, we learn to hold parts of ourself back, to commit halfway, just the arm, not the whole self. Think about that. When you get a girl throwing, she doesn't, now again, in this day and age, it's changing. And in the 1980s, it was not this way, but it was a much more, the throw where the arm was much closer to the body. And this is what Marion said in her essay, we learn to see ourselves from the outside.

[00:13:23:28 - 00:13:30:15]
 And as we are throwing, as we are doing anything, we are asking ourselves, how are we looking?

[00:13:31:28 - 00:17:00:26]
 Catch yourself in that, seriously, catch yourself. I just learned to surf at 56 years old for the first time. And yeah, every once in a while I catch a wave and I think, I wonder how I look, are people watching me? That has been culturally programmed into us. But you can't freely move yourself and monitor how you look at the same time. You can't think about what others are thinking of you and be intuitive in your own movements. So we are taught to take up less room. We're taught to treat our bodies as breakable so we can protect it instead of trusting what our body actually can do. And why I have re-formatted this podcast is because of this statement, what we were trained into can be trained out of us. And that's what I will literally spend the rest of my life doing, is training women how to stand in their power, how to understand their feminine physique so that they can thrive with it. How to use this incredible brain. There's so many interesting things about the female brain that's different than the male brain, especially the menopausal brain, that is for our advantage. Those of you who've followed me for many years, you have heard me say this and it's worth saying again, which is the female body is superior to the male body because we create and grow life. And that is a powerful thing. So we came with powerful tools. And if you've read Age Like a Girl, my latest book, you know that when we go through menopause, our brain rewires itself because that's how brilliant we are in order for us to step into leadership. But this is not what women are learning. And this is what I am dedicating my life to changing. Now in Age Like a Girl, I wrote about Carol Gilligan, who was a psychologist back in the 80s, wrote a book called In a Different Voice. And she listened to women, she listened to girls and found that there was something that we operated from that was very different. And she called it the model of moral reasoning. There was a model of moral reasoning of what is right and what is wrong that is different in a woman's brain compared to a man's brain. And what she found was that women were not falling short of a standard, but that we reason by a different logic. And that logic is more caring. That logic is more relationship oriented. And that logic is actually built more for responsibility. In Age Like a Girl, I showed you all how we have a thicker communication between our right side of our hemisphere and left side of our hemisphere. It's called your corpus callosum. Your right side of your hemisphere of your brain is your creative brain. It is the part of your brain that is relational. When you're sitting on the couch with your best friend, you too are in right hemisphere having a deep relational

[00:17:02:00 - 00:17:20:18]
 The left side of our brain, the left hemisphere is logic. It's what we use to be able to achieve a goal. If I need to do X, Y, and Z to accomplish that, here are the steps I take. I give you a lot here on YouTube. I give you a lot of here's your checklist. I'm popping to that left side of my brain.

[00:17:21:23 - 00:20:34:26]
 But what Carol Gilligan found in this moral reasoning that women are always thinking about others want is that she found there was this unique way in which women, girls, teenagers, put the relationship of others ahead of our own. I will step in and say I think this is largely because our corpus callosum is bigger and thicker and more active than a man. So we bring our right and our left hemisphere in to every decision that we make, which means we have to think about the relationships when we're making a decision. So instead of always going to logic, we go to how does this work for everyone around us. Now we all do this in different ways, but what Carol Gilligan's work did that really shocked me is that she said when a girl goes into puberty, she starts feeling the pressure to be good. She knows that her worth will come from being nice, being pretty, being quiet, being acceptable, not rocking the boat. Now her work in the 1980s, which a lot of us grew up during that time, and she basically showed us that women learn to measure our worth by how much we care for others. Think about that. Oh my God, I have so many friends that when I look at how helpful they are, it's because they're helpful. I love their help, but part of that is because they're getting something back from it. They're getting a little bit of a commitment that they are worthy. This has been culturally trained into us. The other thing that Carol Gilligan discovered is that girls spoke with confidence in childhood, and then when we go in to puberty, when that estrogen comes in and it starts to map, the kick in the corpus callosum, where it'll start to map the right and the left hemisphere, we start second guessing ourselves. We start muting ourselves. The minute estrogen comes in, I have a very good friend who said to me one time when I told her that stat, she said, "Oh yeah, because we're all drugged on estrogen." The minute estrogen comes in, we as teenagers started to use our relational brain and mix it with our logical brain, and we mapped that to a culture that said, "Don't be too much." Live Like a Girl podcast is going to ask you to be all of it, to be too much, to be loud, to speak your voice. You're going to hear from icons that have continually done that, that will inspire you to do the same because if you are, I mean, if you're 40 plus, you have to realize that the culture has taught you to stay silent so you can be accepted.

[00:20:36:00 - 00:21:05:11]
 Carol Gilligan was the one that really brought us that. So I want to encourage us all to start to reclaim our voices, but we have to understand where the voices in our head came from. So we have Iris Marion Young, we have Carol Gilligan that have both shown us that there is a cultural situation mixed with neuroscience that has us behaving in a certain way.

[00:21:06:23 - 00:23:48:25]
 So your beliefs of who you are, your beliefs of what you're capable of doing, are conditioned by a culture that taught you to act and believe in a way and behave in a way that is unnatural to your feminine body. I've been thinking a lot lately about thyroid problems. Happens a lot, 50% of women going through menopause will end up with a thyroid problem. I have a theory on that. Yes, we can look at it through an endocrinology lens, but the theory that I have through a social lens is that as women start to go through menopause and that neurochemical armor comes down, the voice that they have silenced for so many years because they want to be accepted. We all want to be accepted. We all want to be loved. We all want to be enough. So we change the way we show up in order to make that happen, that that has caused us to quiet ourselves and we go through menopause and that neurochemical armor that buffered the stress of the world to our body comes down and we cannot, we can't hold it back anymore. We start speaking our voice. Put in the comments if you're watching this on YouTube, if you have been in that position. I have several friends that are going through perimenopause right now that are really telling me that they are, "God, I'm so irritable. I just blurt things out. I'm just telling people things that I never told them before and I strongly feel like that's because we are being given a neurochemical offer to start to finally speak up because when estrogen came in in our teenage years, we started this relational brain and then when estrogen exited, we no longer have that neurochemical armor that tells us to hold back, to keep it down. And so when I look at thyroid problems, this is the thyroid is right in front of your vocal area. And so I wonder sometimes at that stat of 50% of women that are getting thyroid problems, I'm wondering if there's 50% of the women that go through menopause and then they finally speak their voice and those are the ones that don't get thyroid problems. I know it doesn't work one to one like that, but I think it's a part of the menopause and thyroid equation that we need to talk about. You as a woman have the opportunity when you go through menopause to finally speak your voice, finally speak out in a culture that has told you to stay quiet.

[00:23:50:02 - 00:25:24:10]
 Now the second thing that we've got going on in our society right now that's really important for women to understand is how we've come to this place of why we believe a certain way about our health. And this was really one of the reasons why I wanted to change the name of my podcast is because I answer so many questions from women that are telling me that they're stuck with weight loss. In my reset academy, there was a woman who in her 80s that said in her younger years, she used to scream at the mirror when she would look at herself because she hated her body so much. She would yell and scream at the mirror and she said at 82 she's finally found peace with her body, which is just so beautiful. So not only have we been taught that we should behave a certain way to be accepted, our beliefs about our body and our beliefs about our health have been manipulated by a culture that doesn't have our best interest. So advice you've been given, advice from your doctor, advice from science, advice from social media was built on a body that isn't yours. It is built off of sources that often disagree. Evidence-based, this is a term that gets thrown around so much right now and so many people go, "Oh, that's really great. Evidence-based, okay, have you stopped and asked yourself what evidence-based means?

[00:25:25:15 - 00:35:35:08]
 If it means science, science has been manipulated." To me, evidence-based should mean a combination of good science mixed with what somebody who's taking that information and is getting a result with it. And most the time when women are taking evidence-based advice from studies that were done they're not getting that result. This was the whole thing with Fast Like a Girl was that Jason Fung, who I'm also bringing on to the Live Like a Girl podcast to talk about this, when Jason Fung came out with the obesity code, men were dropping hundreds of pounds and putting tattoos of Jason on their body. And then all of a sudden women hopped on the same train and their hair fell out and they lost their period and anxiety went through the roof and they didn't get that same result. And Jason put so much evidence in that book. I'm a huge Jason Fung fan. He is a great man. He changed the way we look at weight loss. But in his book was not made for women. It was evidence-based and it was not woman-based. And so when we look at the advice we're getting from health we have to understand that science was built on men's bodies. So for decades the default research has been male and the data we inherited most likely describes male biology. I try whenever I bring science to you all to point out where it's made build off a man and where it's built off a woman and when it's built off a mice, all the things. There's so much to understand about science. That's a whole podcast. But what I want you to understand as you take in evidence-based information is that science because it's not done on women as much. In fact, male studies outnumber female studies five to one. So most of the evidence-based information that you are getting is was done on or mice. But when you hear evidence-based what I want you to think is that science. Okay, science told us or taught us something. Now let me take that science and apply it to my own life. Let me map it to my personal situation. If that science study, that evidence, maps to a result in that is evidence-based. That is true evidence-based. What I used to tell my patients all the time was science gets you in the ballpark but you get to choose what seat you're going to sit in. So as we move forward through this Live Like a Girl podcast change, you're going to hear me really start to unpack evidence-based when I interview different experts. I want to know what they mean by evidence-based so that we can understand if it's right for you. Now one interesting thing that I just want to point out is that women are half the population but a minority when it comes to the data. So super interesting chart that I will have my team put up here for you. Women are 51% of the population. Why are we not ruling the world? We are 51% men 49% and this is in the US. But women when we look at clinical trial participants, with participants that are in these studies, 41% of them are women and 59% of them are men. Another scary statistic on these evidence-based world is that when we look at neuroscience so that studies done on the brain, only a fraction of the studies using both sexes actually have analyzed the sex of the person as a variable. And that statistic is actually 15%. So 15% of the neuroscience, the brain research that's coming to you from some of the most popular podcasters, the most popular YouTube channels, when we're looking at the behavior of the brain through the lens of science, only 15% of those studies has analyzed if it's different for a woman than a man. That is unacceptable. Now when we if we can't relate on science, if we can't like look to science as tell us exactly what a woman should do, surely we can look to our doctors. And this is something that I have been trying to push power back to the doctors who are in clinical practice because it's hard to be a doctor in clinical practice right now. I just want to state that. Insurance companies have it so tight, the margin of profit so tight for these doctors, that on average most doctor will spend 15 minutes with a patient. 15 minutes is not enough to understand your life. And 15 minutes is not enough to give you a diagnosis, a prognosis, and a treatment plan that is built around lifestyle changes. And when we look at that statistic and we combine it to the formal training that medical doctors get in just nutrition, check out this stat. Nutrition education per year that has been reported by medical students, this was a 2022 survey, per year was 1.2 hours. Okay, those of you who have been listening to my YouTube channel for years, you're getting more nutritional training than your doctor. Your doctor only gets 1.2 hours a year of formal training. Another crazy statistic I saw is that a thousand plus students, 58% out of a thousand, so 58% out of a thousand students received no formal nutritional education at all during their medical school. So when we go into our doctor's office, they are not lifestyle experts. They have to actually step out of their medical degree to be able to learn lifestyle because they are not taught lifestyle. But I can tell you what I hear a lot is that people learn a great lifestyle tool and then they go to their doctor and their doctor says, "Nope, you shouldn't do that. That's not good for you." But has your doctor actually been trained on this? I'll never forget when I was first in practice and my specialty was lifestyle. I was always mapping out lifestyle plans for people. Eat this, move like this, let's help you here with your sleep, things that I teach you all here on YouTube. And I would map out a plan and every once in a while somebody would say, "I want to go run that past my primary care physician." And so they would take the plan to the primary care physician and the primary care physician would say, "No, that's not good. You shouldn't do that." And so the person wouldn't change the way they ate. They wouldn't look at how they move differently and they were stuck without a lifestyle tool because it was scary to the doctor to have somebody else advising their patient. So when it comes to lifestyle, conventional medicine lost. And so now we have all kinds of people coming in and talking about lifestyle. And what I will show you as we move through this episode is that there's a way to look at that information and decide if it's right for you. I will tell you that I say this all the time on my videos, like, "I'm not here to tell you how to think like me. I am here to help you think about what are the best tools for you. I am here to take physiology and make it as simple as possible so you understand yourself. I'm not here to impress you with big words. I'm not here to help that I'm intelligent. I know I'm intelligent. I know the research I do." But you may not know how to take the information that I teach or that any other podcaster or any other influencer teaches to put it into your toolbox. How do you build your toolbox? Any social media influencer that tells you, "You got to do it this way," or "You're wrong." Any other social media expert that makes you feel like you've got to buy something quickly or you've got to do something or your whole health is going to fall apart, you got to run from them. I have said this before on many podcasts, but on my YouTube channel we do not use fear titles because I don't want to add to the agitation that women are already experiencing. I don't want to offer you a tool that you may not be interested in, but then you feel guilty because you didn't step into that tool. I was talking to my Fast Like a Girl certified coaches this morning and we were talking about these weight loss drugs. I'll tell you one of the things I am so worried about right now, put in the comments if this is you, is that everybody can be skinny by injecting this hormone, this GLP-1 hormone into them. Everybody can be skinny by taking a pill now.

[00:35:36:18 - 00:37:49:01]
 What happens to those people that don't want to be bone thin? What happens to the woman who doesn't want to get on medication? She actually wants to go through the process of losing her own weight she can have the win, not the medication. All of a sudden that woman's being shamed. Why didn't she go on the medication? Look at all the other ones that went on the medication. This is the control that conventional medicine and big pharma has over us, but living like a girl means you do it in your own authentic way. You look at social media and you say, "I like that tool. I'm going to try that and I like that tool and I'm going to try that and I don't like that tool. I don't like the way I feel when I watch that person's video or hear that person. I don't like that there's bullying going on on this person's Instagram page." Start to get to know the heart behind the person delivering you information and then take those pieces and if they work for you. Okay, AI. AI is another really interesting place that people are going to to get information for health. Put in the comments if that's you because this one is fascinating. I want to read you the statistics on it and then I want to tell you some of the individual cases that we have heard. So, 22 to 43 percent of chatbot health responses were problematic. So, and 13 percent, this is chatbot, this is like going to a page and asking about your health, 13 percent of the advice was potentially dangerous. Less than 40 percent of AI users made better medical decisions than just an ordinary search and the ordinary search often diagnosed you correctly over 40 percent of the time. So, it's not like your AI just because it talks to you so lovingly doesn't mean that it has the information that you need to succeed at your health.

[00:37:50:02 - 00:38:18:04]
 And when we look at 20, this was interesting, 26 percent of AI answers carried a consult the doctor disclaimer in 2022. If you went to AI as it was first emerging it would say consult a doctor and now in 2025 fewer than one percent of those answers will say consult your doctor.

[00:38:19:24 - 00:46:22:08]
 So, you have been trained on health habits that were built for men. You were taught to look and behave in a way that pleases a patriarchal society. Your doctor advises you on lifestyle with very little lifestyle training and advice from social media and AI can be wrong and conflicting. This is why I have rebranded Live Like a Girl podcast. This is why I want to be the loudest voice I can possibly be for women to learn to live in their unique feminine way. So, there are five principles. You guys know how I love the five action steps. I love the checklist. I want to make this so simple for you so that you can nail your health. So, here are the five principles of what it looks like to care for your feminine body and if you once you understand these five principles you can use it like a pair of glasses. That's how I want you to think about this. Like you're putting a pair of glasses on and you're like oh I can see clearly now. I can see how that might work for my feminine body. So, here are the five. First one and I'm gonna I'm gonna list the five and then we'll go through each one on its own. So, the first one is mindset matters. This is how you think. How you think matters. The second principle is regulate first. That means your nervous system needs to come into play and I have a really cool nervous system evaluation you can do. Your nervous system and where you are in that nervous system, parasympathetic, sympathetic, freeze mode, where are you? You need to start by understanding that first so that you can make decisions that are best for you. Number three is what I've been teaching you in all my books is to honor your rhythms. Honor where you are hormonally. Whether you're 65 or 35, honor where you are hormonally. Number four principle is everything for the feminine body is health. Everything is health. Even you listening to this video or if you're listening to it on iTunes or on Spotify, there's still you're taking in information and you're doing it in a way that maybe is helping your health or not helping your health. When you you know how many hours you spend in traffic, how is just as equally a health habit is how many hours you spend sleeping. Everything in a woman's life life affects her health and I'm going to teach you how to look at that. And number five and this is a big one is we are meant for collaboration, not competition. We are better together and this I will continue to lift women up. I will continue to say that women, if we collaborated, were 51% of the population. If we stopped fighting and comparing and we started collaborating with each other, do you know how much more of an impact we would make on the world and how much more healing would happen for women? It's fascinating why do we compete with each other? Why do we tear other women down? It doesn't make sense to me. So here we go. Let's break these five down. So the first one, like I said, is called mindset matters. I have probably spent over a million dollars in my 30 year career on coaching. Whether it was coaching to learn how to detox or coaching to learn how to expand my business, I figured out at an early age that the most important tool I had for success, for health, for happiness was between my ears. So if you haven't heard me tell this story, I was a competitive tennis player. I played on a tennis scholarship at the University of Kansas way back in the 80s. And when I was early on in my tennis career, this is I started playing tennis in the sixth grade. And the very first book that I read about tennis was the inner game of tennis. Anybody read that? Put in the comments. I want to know. And what I learned in the sixth grade is how I thought about myself and what I was capable of could actually be the deciding factor between me winning a match and not winning a match. By the time I got into my late middle school years, I had decided I wanted to play on a tennis scholarship. And so I knew that this tool in between my ears, how I trained my mind to think was vitally important. It could be the difference between winning a match and not winning a match. But the same applies to you. I could sit here and throw you shorts on on YouTube or reels on Instagram and say, do it this way. And you could do a tool that I recommend. And it could not work because you didn't have your mindset or your thought pattern on straight. This is why you will see the new format for live like a girl is going to be a lot of mental health experts and performance aspects because what goes on in our mind means how we can take nutrition, how we can take exercise, how we can take fasting. What you think up here will determine how you digest that information and turn it into a helpful tool for you. So when I break down and say mindset matters, I want you to be your own N of one. We talk about this a lot in science. N stands for how many people were in the study. And so if there's a thousand people in the study, that's an incredible number. We don't typically see that, but for living like a girl, the only person in the study that matters is you. You're the N of one. So again, when you see health information, I want you to test it on yourself and decide if it's right for you, including the information I give you. You might not love a three day water fast, but you might nail a 15 hour fast. You might not want to skip breakfast. You might do better eating breakfast. Go for it. I want you to take the tools that I give and the tools of the people that I'm going to be interviewing over the next several episodes. I want you to look at it as tools you decide, do I put it in a toolbox or not? Second thing about this mindset matters is that it's important to be curious, not judgmental. A curious brain is an open brain. So when you hear information, just ask yourself, is that right for me? Do I like that? Do I need to know more about it? I have been speaking a lot about the difference between long format and short format. You cannot make a health decision off a 90 second reel. It's not long enough. You need more context. So we see this a lot happen with podcasts. Well, you get a short clip of a podcast and it gets plastered over all of social media. And then you're making a decision if that clip is good or bad, but you haven't listened to the whole podcast. Go listen to the whole podcast. Go watch the whole video so that you can be curious through the whole thing to decide if the health advice is right for you.

[00:46:23:28 - 00:47:33:02]
 Within mindset matters, I want you to start to think about how the feminine body works. I want you to keep learning about this feminine body and understand that it works different than a male body. And lastly, on this one, I want you to start making health plans that are unique to you. And I hope over the course of the next season here of Live Like a Girl that you are going to be offered the tools on many different levels. I'm giving you money advice that's coming from Susie Orman. I'm giving you trauma advice that's coming from Frank Anderson. I'm even got a chef that's coming on, a very popular chef. I'm not going to say what is yet, who's going to give cooking advice and how to stand in a male dominated world as a female chef. I'm telling you, I'm bringing you on a mental health expert that's going to teach you how to reparent your own inner child. But as you listen to these experts, I want you to go, "Oh, how does this work for me?"

[00:47:34:03 - 00:47:42:05]
 And start to implement a plan that is unique to you. Okay, next one. This is a big one.

[00:47:44:14 - 00:48:21:19]
 The first step in health is to regulate yourself first. Your nervous system matters. So I want you to understand where your nervous system is at. We have three nervous systems. Now some of you who have been studying neurology for a while are going to be like, "What do you mean we have three nervous systems?" Sit with me here for a moment. You have your parasympathetic nervous system. That's the nervous system that you use to rest and digest. It's the nervous system that is supposed to be calming and you should be in that nervous system the majority of the time.

[00:48:22:21 - 00:51:54:28]
 The second nervous system is called fight or flight. It is your sympathetic nervous system. It's where you go when stress hits. It's when cortisol kicks in so that you can go and run from a tiger. Just like I taught you the metabolic switch where you're supposed to go from fat sugar the nervous system operates the same way. You're supposed to go from parasympathetic to sympathetic and then back to parasympathetic again. And this is a switch that is supposed to happen. But because of the modern world we are living in this is not happening for most people. And so what's happening is that especially women is we're getting locked over here in the sympathetic fight and then what do we do with health? We all of a sudden we're like stressed out. We can't lose weight. Our brains are starting to decay or their memory is eluding us. We don't have enough energy so what do we do? We're stuck in fight or flight so we do more. More supplements, more exercise, more fasting, more diets, more gurus. We double down on more which often takes us to the third which is the freeze nervous system. The freeze nervous system is where you withdraw. It's where you numb. I've been thinking a lot lately about food noise and how this has become sort of like a badge of that we wear on our shoulders. Yep I have food noise. And I was thinking like how where do we come up with this? And why is it all of a sudden something that we like throw out there like yep I got food noise. And then I started to look at it deeper. I recently for Live Like a Girl podcast brought on Dr. Rachel Goldman who is a CBT therapist and we talk all about body image and food noise for this new rebrand of my podcast. And she was saying that food noise has always been there. It's just now we have a label for it and when we label something we can start to understand it and heal it. When you have been in fight or flight for so long what happens is you will move to a third nervous system. This is called the polyvagal theory. I am simplifying it right now. That third nervous system is called freeze. And in freeze you want to withdraw and numb yourself. That is very very common. And oftentimes what do we numb ourselves with which is food. So as the food noise conversation is starting to bubble to the surface how about we start looking at it as oh my god women have gotten been so stressed out for so long that we have now are living in this third nervous system numbing ourselves with food. And you might say well I've been I've been had food noise my whole life. Well you may have had stress and trauma your whole life. This is why I'm bringing on the experts to help us break that down. So understand and I'm going to give you a resource that you can get for free right now that will help you understand. I've come up with a questionnaire and some lots of charts that will be able to help you understand what nervous you are in. When you are in a fight or flight nervous system a three-day water fast is not appropriate. When you are in a numbed out nervous system cold plunging will destroy you.

[00:51:56:15 - 00:54:20:07]
 When you are in a nervous system that thinks it's running from a tiger you won't lose weight. That's how important that's how important this nervous system is. So I want you to know where you are at where your nervous system is at. And so I came up with a nervous system audit. Those of you that are listening to this on audio you're going to have to pop over to YouTube and you can put in the comments if you're watching me on YouTube right now put in the comments nervous system reset and I'm going to send you this audit so that you can start and it has a scoring system at the bottom and you can score yourself and you can see what state you are in what nervous system state you are at. I highly recommend doing this anytime you make a new decision with a new health habit or do it once a month. I've then created another chart again just put nervous system reset and I will send you this chart where I describe what you would feel in these three different states. So I built it into several categories. What does your body look like if you're in each one of these states? What is your mind and your thoughts do? What emotions do you feel? What behaviors cravings? What will others notice about you? What will fuel these different states? What lab work? I even put lab work on here that might help you understand if you are on in one of these states and what is your path forward to get back to a parasympathetic state. And then because I want regulate first it's the second rule of live like a girl because I want you to succeed at regulating your nervous system so all the other health habits will work better I created a massive chart that says if these different health habits will lock you into different states so let me give you an example. A lower fast let's use my information a 12 to 14 hour fast done continuously is most likely to going to keep you in a rest and digest it's a very easy fast it's very doable you'll get many of the benefits of fasting

[00:54:21:16 - 01:01:54:02]
 but if you start upping that to daily fasts of 24 hours every single day you've now moved and locked yourself into a fight or flight state if you are not doing fasting variation and you are doing a 24 hour fast you will lock yourself there and if you do this chronically it will move you into a freeze moment. So what I did is I took on this chart I have fasting exercise cold exposure sauna heat ketosis caffeine meditation sleep productivity solitude I have even supplements on here I have given you many of the things that you would naturally do for and you would consider it to be healthy and I want you to look at it through the lens of the nervous system so that you know whether you are driving yourself into a more dysregulated state or if you are driving yourself into a more regulated state because the second principle of live like a girl is regulate yourself first. Okay third principle is honor your rhythms so we've I've written three major books on this this you are a rhythmic human you are used to cycling with the moon you are used to hormones coming in and out we have lifetime rhythms where our hormones are high and then our hormones are crazy and then our hormones are low and so we have a hormonal rhythm women are hormonal rhythmic beings and this is really important to remember so what that means is running the same way every day eating the same way every day fasting the same way every day taking the same supplements over and over and over again is not going to benefit your rhythmic body so over the course of even all YouTube videos but over the course of this new podcast I'm going to be bringing in experts and tools that will help you see how you can start to apply health tools to different rhythms in your life you also have a nervous system rhythm like I just mentioned and if you are not going between parasympathetic and sympathetic then what I want you to know is that if you're not I don't know very many people locked in parasympathetic but if you are locked in sympathetic or you locked in freeze mode doing more is not the answer your rhythm is asking you to do less and then knowing how to do less and dabble in more becomes your new rhythm we're going to dive into that over the course of this first season here principle number four for live like a girl is everything is health sleep stress food movement finances relationships like I said traffic uh nature when you go shopping at the mall if the lines are long and the lights are bright and the sounds are loud all your feminine body was programmed to look around and say am I safe and so everything you do from your feminine body perspective is going to be measured around safety and so when I say everything is health I'm going to throw up on the screen here if you're watching this on YouTube I've created a live like a girl wheel and many of you have seen these wheels and I will have you I will tell you at each spoke of the wheel put how well you're doing this in your life and then you connect all the dots and if it's not a round wheel then you don't have a well-balanced life those of you who want to put nervous system reset into the comments the wheel will be included in the paperwork that I've been talking to you about really excited about this so the four everything is health so we can't say oh I should eat well this one this one's crazy I should eat well I got to get by all organic and then sit down at your table and start to look at your phone and scroll Instagram and see all these this horrible everything horrible going on in the world you're eating organic food while you're looking at Instagram seeing all the traumas of the world and your body is in a state of fight or flight but you're just sitting there in your house like looking at Instagram how did you get into the fight or flight stage I am telling you everything matters when it comes to your health because you are programmed your nervous system is constantly scanning for safety so when you get your your packet your nervous system reset packet do the wheel and see where you need to work on to be able to create a well-balanced life and the last one I mentioned before is women are meant to do health together we are better together your hormones work on a hierarchy we've talked about this at the top of the hierarchy is oxytocin oxytocin will suppress cortisol if you can get cortisol managed you will have cortisol influences insulin and insulin influences sex hormones anytime you can get oxytocin your health wins your hormones win so doing a hike with a friend on a day that you need more oxytocin can be incredible or doing a challenge like our burn fat like a girl challenge grab a friend and do it with a friend and now you've brought oxytocin in this is why we created my reset academy for those of you who want to join us over there which is a membership group where we are doing health together because the female body was not meant to do health in a silo and we were not meant as women to cut each other down we were meant to rise up together so as you can see I am incredibly excited to bring to you the announcement that I have rebranded my resetter podcast to live like a girl podcast and I'm going to tell you a little bit about my new set of experts that will fall into those five categories that will help you live life not just through your feminine body but through your authentic self I hope over the next several seasons over the next several years that you find your voice again I hope that over time you start to trust your body you don't hate your body and I hope that year after as I bring you more experts and more thoughts that you become healthier and happier and that you can look in the mirror and decide that you are blessed to be living in a feminine body and that your decisions are yours and that worth comes from within so as I say on all my youtube videos I hope this helps and I am so excited to see what we can create together through this new lens of live like a girl

[01:01:55:23 - 01:02:16:10]
 thank you so much for joining me in today's episode I love bringing thoughtful discussions about all things health to you if you enjoyed it we'd love to know about it so please leave share it with your friends and let me know what your biggest takeaway is (Music)