Menopause with Dr. Mindy Pelz

Menopause, a natural phase in a woman’s life, often brings a host of symptoms that can significantly impact quality of life. From hot flashes and night sweats to mood swings and weight gain, the changes can be challenging.

Dr. Mindy Pelz, a renowned expert in natural health and wellness, offers a holistic approach to managing menopause symptoms through lifestyle modifications, diet, and natural therapies. This article explores Dr. Pelz’s methods for navigating menopause with ease and grace.

Who is Dr. Mindy Pelz?

Dr. Mindy Pelz is a chiropractor and a leading authority in functional medicine with over two decades of experience. She is the founder of the Family Life Wellness Center and is known for her integrative approach to health, combining conventional medical insights with natural therapies. Dr. Pelz is particularly passionate about women’s health and has developed a comprehensive method for managing menopause symptoms naturally.

Understanding Menopause

Menopause marks the end of a woman’s reproductive years, typically occurring between ages 45 and 55. It is diagnosed after 12 consecutive months without a menstrual period. The transition, known as perimenopause, can last several years and is characterized by fluctuating hormone levels, primarily estrogen and progesterone, leading to various physical and emotional symptoms.

Dr. Mindy Pelz’s Natural Approach to Menopause

Dr. Pelz’s approach to managing menopause focuses on addressing hormonal imbalances and supporting overall health through diet, lifestyle changes, and natural supplements. Here are the key components of her method:

1. Dietary Modifications

Nutrient-Dense Foods

Dr. Pelz emphasizes the importance of a nutrient-dense diet rich in vitamins, minerals, and antioxidants to support overall health and hormone balance. Key dietary recommendations include:

  • Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium and calcium, essential for bone health and reducing stress.
  • Berries and Citrus Fruits: High in antioxidants and vitamin C, these fruits help combat oxidative stress and support immune function.
  • Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and support heart and brain health.
  • Nuts and Seeds: Rich in healthy fats, fiber, and phytoestrogens, nuts and seeds can help balance hormones and reduce menopausal symptoms.

Balancing Blood Sugar

Maintaining stable blood sugar levels is crucial for hormonal balance. Dr. Pelz advises reducing the intake of refined sugars and carbohydrates and incorporating more protein and healthy fats into meals to prevent blood sugar spikes and crashes.

2. Intermittent Fasting

Intermittent fasting (IF) is a key strategy in Dr. Pelz’s approach. IF involves cycling between periods of eating and fasting, which can help regulate insulin levels, reduce inflammation, and promote cellular repair. For menopausal women, IF can aid in weight management, improve energy levels, and enhance mental clarity. Dr. Pelz recommends starting with a 12-hour fasting window and gradually increasing it to 16 hours as the body adapts.

3. Hormone-Balancing Supplements

Dr. Pelz suggests specific supplements to support hormonal balance during menopause:

  • Maca Root: Known for its adaptogenic properties, maca can help balance estrogen levels and alleviate symptoms like hot flashes and mood swings.
  • Black Cohosh: This herb has been traditionally used to manage hot flashes and night sweats.
  • Vitex (Chasteberry): Helps regulate progesterone levels and reduce symptoms such as irregular periods and breast tenderness.
  • Magnesium: Essential for over 300 biochemical reactions in the body, magnesium supports muscle relaxation, sleep, and stress reduction.

4. Lifestyle Modifications


Regular physical activity is vital for managing menopause symptoms and supporting overall health. Dr. Pelz recommends a combination of aerobic exercise, strength training, and flexibility exercises. Activities like walking, yoga, and Pilates can improve cardiovascular health, strengthen bones and muscles, and reduce stress.

Stress Management

Chronic stress can exacerbate menopause symptoms. Dr. Pelz advocates for stress-reducing practices such as meditation, deep breathing exercises, and mindfulness. Engaging in hobbies, spending time in nature, and connecting with loved ones can also promote emotional well-being.

Sleep Hygiene

Quality sleep is crucial for hormonal balance and overall health. Dr. Pelz advises establishing a regular sleep routine, creating a calming bedtime environment, and avoiding stimulants like caffeine and electronic devices before bed.


Navigating menopause can be challenging, but Dr. Mindy Pelz’s natural approach offers a comprehensive and holistic strategy to manage symptoms and enhance well-being. By focusing on nutrient-dense foods, intermittent fasting, hormone-balancing supplements, and lifestyle modifications, women can embrace this transition with confidence and vitality. Dr. Pelz’s methods empower women to take control of their health naturally, promoting a smoother and more balanced menopausal journey.