Making Space with Hoda Kotb Dr. Mindy Pelz on the Wisdom That Emerges from Menopause
Jan 14, 2026
Dr. Mindy Pelz, a New York Times bestselling author and women's health expert, dives into the transformative experience of menopause. She reframes menopause from a decline to a purposeful evolution, discussing how estrogen loss can foster brain growth and authentic introspection. Mindy shares practical lifestyle strategies to combat brain fog and improve memory, emphasizing the role of nutrition and fasting. She offers hope that menopause can lead to intentional living and encourages personalized approaches to hormone replacement therapy.
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Clear Space And Exercise Memory
- Reduce environmental chaos and declutter to help memory and focus.
- Exercise memory like a muscle by telling stories and recalling facts to stimulate acetylcholine.
Use Short Fasts To Fuel The Menopausal Brain
- Try 13–15 hour intermittent fasting to shift the brain from glucose to ketone fuel.
- Ketones boost dopamine and GABA, often clearing brain fog, anxiety, and depressive symptoms.
Break Fast With Fiber And Protein
- Break your fast with microbiome‑supporting foods and protein to improve insulin sensitivity.
- Aim for roughly 30 grams of protein at the first meal to support metabolism and muscle.
