INTRODUCTION

In a world filled with quick-fix diets and endless health trends, one practice stands out for its scientifically proven benefits—fasting. The Diary of a CEO with Steven Bartlett, renowned functional health expert and bestselling author Dr. Mindy Pelz shared groundbreaking insights on how fasting can transform our health. From boosting metabolism and mental clarity to promoting cellular repair and longevity, this episode unveils why fasting is more than just skipping meals—it’s a tool for total body healing.

Why Fasting is a Game Changer

Dr. Mindy Pelz highlights fasting as one of the most accessible yet powerful health interventions. Unlike restrictive diets, fasting allows the body to switch from burning sugar to burning stored fat, triggering processes like autophagy and hormonal balance. Whether it’s for weight loss, brain function, or immune health, fasting has been used for centuries but is now backed by modern science.

Top Insights from Dr. Mindy Pelz

1. Metabolic Switch & Ketone Production

• Around 8 hours after the last meal, the body shifts from burning sugar (glucose) to burning fat.
• By 12 hours, the body starts producing ketones, an alternative brain fuel that enhances mental clarity and reduces brain fog.

2. Fasting’s Impact on Hormones & Inflammation

• Growth hormone levels increase after 15 hours, promoting fat burning and slowing aging.
• Testosterone levels in men can spike up to 1300% with a 13-15 hour fast.
• Fasting reduces inflammation, benefiting those with joint pain or autoimmune issues.

3. Cellular Repair & Longevity (Autophagy & Stem Cells)

• At 17 hours, the body enters autophagy, a process that removes damaged cells and regenerates new ones.
• At 24 hours, fasting stimulates intestinal stem cell production, improving gut health.
• By 72 hours, fasting triggers full-body stem cell regeneration, crucial for deep healing and immune system renewal.

Want to know more about Autophagy read here

The Hidden Dangers in Modern Lifestyles

Dr. Pelz warns about the rising metabolic health crisis, linked to obesity, diabetes, cancer, and Alzheimer’s. The main culprits? Processed foods, high sugar intake, environmental toxins, and chronic stress.

• Everyday toxins from plastics, phthalates, and chemicals disrupt hormones and immune function.
• Society’s reluctance to discuss menstrual health and menopause leads to misinformation and health struggles, particularly for women.
• Modern habits of constant eating differ from ancestral patterns of feast and famine, contributing to metabolic dysfunction.

Actionable Strategies for Beginners

If you’re new to fasting, Dr. Pelz suggests starting with a simple approach:

• 10-hour eating window, 14-hour fast – A great starting point for beginners.
• 12-16 hours (Intermittent Fasting) – Boosts fat burning and mental clarity.
• 17-72 hours (Autophagy & Deep Healing) – Repairs cells and supports long-term health.

She also introduces different fasting types:

• Gut Reset Fast (24 hours) – Improves digestion and gut lining. Fast with water or Fruit Juice.
• Fat Burner Fast (36 hours) – Promotes weight loss, especially belly fat.Fast with water or Fruit Juice.
• Dopamine Reset Fast (48 hours) – Helps break food addiction and cravings.Fast with water or Fruit Juice.

Immune Reset Fast (3 days) – Stimulates stem cell production for deep healing.

for further reading on stem cells. click here

Top  Quotes

• “The body switches from burning sugar to burning fat around eight hours after your last meal.”
• “By 12 hours, your body starts producing ketones, an alternative fuel for the brain.”
• “At 17 hours, fasting activates autophagy, where cells remove damaged components.”
• “Fasting is the quickest antidote to physical, emotional, and chemical stress.”
• “A three-day fast can reboot the immune system, clearing old white blood cells and generating new ones.”
• “Muscle is the organ of Longevity and must be maintained as we age.”

• “Dr. Pelz notes that Dr. Longo conducted a study on cancer patients undergoing chemotherapy; he found that fasting during chemotherapy helped patients maintain a stronger immune system”

My Personal Thoughts

What stood out to me the most was how Dr. Mindy broke down fasting into simple, actionable steps. I always thought skipping meals would drain my energy, but after learning about metabolic flexibility, I see fasting as a tool for empowerment.

If you’re curious about fasting, this podcast is a must-listen. If you enjoyed Andrew Huberman’s take on fasting, you’ll love Dr. Mindy Pelz’s insights. Check out the full episode here!

Books Mentioned

• Fast Like a Girl – Dr. Mindy Pelz
• The End of Alzheimer’s – Dr. Dale Bredesen
• The Menopause Reset – Dr. Mindy Pelz
• The Reset Factor – Dr. Mindy Pelz

What are your thoughts on fasting? Let’s discuss in the comments!