Fast Like A Girl (FLAG) Coaching

Looking for a FLAG coach? You’ve landed in the right place.

New to FLAG? Dr. Mindy Pelz is a world-renowned women’s health expert on a mission to empower women to Believe in their Bodies and Minds! She is a bestselling author of Fast Like a Girl  (FLAG) and certifies coaches with the FLAG tools and resources.

Questions to Ask Yourself

Are you struggling to lose weight?  Are you able to switch from sugar burner to fat burner? How does your blood sugar respond to your food choices? Have you worked on gut health so you can detox your hormones? Is high cortisol keeping you from dropping the weight? Have you worked on your circadian rhythm? Are you getting enough sleep? Have you cleaned up your home and beauty care products? Toxins will keep us from dropping weight. Do you know your A1C? What is your WHY?

Lets work together and find out where you are stuck.

Why this work really matters for women…

As women age and enter perimenopause and menopause, their hormones naturally decline. Sometimes they decline slowly, sometimes they come crashing down, but most of the time it is quite a roller coaster ride. Because of this hormonal change, our body doesn’t process food like it used to. It’s why sometimes what used to work to lose weight doesn’t work anymore. How many times has this resonated with you? Along with the decline in hormones, lack of sleep, poor stress management, poor food choices, toxic food and chemicals all play a role in how our body processes food and functions. This impacts some women more than others but all women will experience a decrease in hormones over time. It is inevitable.

We must approach food and lifestyle differently in order to feel our best during the transition of change and afterwards.

It can take some time and some trial and error to see what is going to work for your body. Just because a particular food is considered healthy doesn’t mean it is healthy for YOU. This is called being a N=1 and experimenting on yourself. We are told there are hundreds of symptoms of perimenopause/menopause. It feels like anything can be a symptom of perimenopause/menopause. Our nutrition and lifestyle can make these symptoms worse and/or make our cycles quite difficult and uncomfortable; not to mention our emotions. This is a very individualized journey; never one size fits all.

I have used Dr. Mindy's principles myself to create a fasting lifestyle around my unique cycle. My background in nutritional therapy has enhanced my knowledge of using nutrition as a tool to heal my body. All that I’ve learned in nutritional therapy and balancing the foundations completely aligns with what Dr Mindy is teaching us about nutrition choices and lifestyle factors. Lifestyle is a part of Nutritional therapy. 

What’s Included & Required tools

Interested in FLAG Coaching? Book a Health and Wellness Session and we will discuss your next steps!

Required Tools:

  • Keto Mojo (or some other device) to check blood sugar and ketones. Daily logging of blood sugar and ketones on a shared google document.

  • Voxer app (free) to for communication outside of structured emails and zoom calls.

  • Recommended Books: FLAG, ELAG, and Menopause Reset. ALAG is coming!

  • Come Join the Reset Academy with me. I can help you reinforce Dr. Mindy’s teachings.

I’m Monica; Nutritional Therapy Practitioner (NTP), FLAG Certified Coach and retired Board Certified Medical-Surgical Nurse. I have been following Dr. Mindy Pelz since July 2022.

I have been a member of her Reset Academy since October 2022. I have been a moderator on the Resetter Collaborative Facebook platform since July 2024. I became certified as a FLAG coach with the first cohort in 2024. Let me help you find your fasting rhythm. I can help you find what works for you and your unique makeup. 

I have had success in tracking my cycle using the CLUE app and fasting to my unique 24-28 day cycle. Perimenopause has given me challenges with my cycle days changing every month. But I’ve been able to listen to my body cues and know when a new phase is starting. I attribute this hyper awareness because I have cleaned up my nutrition, food choices, and lifestyle factors. I know I’m not having cravings from carb withdrawal or reactions to food. This has taken me a few years to experiment and refine what works for me. I have recently added more weight training and cardio (weighted vest walking or rowing) because these also are part of my health journey. I was not meeting goals so I added these and I’m making them habits now. 

  • Gut health-have greatly improved with daily fermented foods and broth

  • ketones-I can get into ketosis easily in the beginning of my cycle but it is harder from ovulation until bleed day 1. 

  • blood sugar-work in progress; stress is keeping mine elevated. I am working on the emotional component so my body can feel safe to release the weight. 

  • thyroid antibodies-lowered

  • hsCRP (a marker of inflammation in the body) lab-lowered

  • I have maintained adequate estrogen levels at this time. I am on micronized progesterone and testosterone replacement. 

  • I have used Function Health to monitor my labs for the last few years and then I share my results with my PCP. I have found their testing to be comprehensive and a great tool for me to measure if my lifestyle and nutrition changes are being reflected in my labs. I prefer to use data to drive my changes. 

I say all this so you can see what I’ve been able to achieve following Dr Mindy's principles.

Dr. Mindy always says our “WHY” needs to be a driver, it should be emotion based and NOT a number on the scale. We can’t chase numbers on the scale; that will set us up to fail. 

My WHY is deep for me. I have a son with severe intellectual disability and I need to live as long as I can so I can make sure he is taken care of. 

I’m still on my journey but I've made progress and created new habits and rituals that will last me the remainder of my lifetime. 

Remember, this process is a journey. Sometimes it takes longer than we want to meet our goals.