Culture Apothecary with Alex Clark Your 30s Are The Blueprint For Menopause | Dr. Mindy Pelz
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Oct 31, 2025 
Dr. Mindy Pelz, a New York Times bestselling author and hormone expert, dives into how your 30s lay the groundwork for menopause. She emphasizes the importance of metabolic health and setting boundaries to avoid burnout. Mindy explains how to leverage fasting for better hormonal balance and stresses the significance of maintaining ovaries while discussing menopause timing. She also addresses brain rewiring post-menopause and offers practical tips like circadian hacks and stress management to support hormonal well-being.
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Cycle-Based Carb Cycling
- Carb cycle: minimal carbs day 1–15, add nature's carbs day 16 to menstruation.
- Favor low-glycemic fruits, vegetables, tubers and avoid high-glycemic breads in the follicular phase.
Prioritize Oxytocin And Lower Cortisol
- Lower cortisol with grounding, breaks from your phone, sleep, and prioritized self-care.
- Regular oxytocin-boosting social time balances cortisol and improves insulin sensitivity.
Toxins Drive Brain Fog And Infertility
- Toxins and heavy metals are major drivers of brain fog and reproductive issues in women.
- Detoxing can restore function and even make pregnancy possible for some women.
