Energized with Dr. Mariza

If You Are Ready to Manage Your Menopause Naturally, You Should: Get to the bottom of your nutrient deficiencies and what foods can help fill those gaps Consider if getting lab work done will help you narrow in on which hormones are out of whack Test out natural remedies that help alleviate your symptoms and support the change your body is going through Women in our society have been taught for decades that being miserable in menopause is unavoidable. The truth is, menopause can be filled with wisdom, grace, and vitality if we are able to listen to our bodies and improve our overall health. By supporting your body with natural remedies like nutrition and supplementation, you can live a high vitality life in your 40’s, 50’s, 60’s, and beyond. Managing Menopause Naturally with Maryon Stewart Maryon Stewart has been helping women manage their menopause naturally for 28 years. She is the author of Manage Your Menopause Naturally and 27 other books, a world-renowned healthcare expert, was awarded the British Empire Medal in 2018, and was recognized as one of the 50 most inspirational women by the Daily Mail. She is passionate about helping every single woman discover the knowledge they need to embrace menopause with ease and grace. The Building Blocks of Health The first step to managing your menopause naturally is to determine where your body is lacking nutrients. Nutritional deficiency is something that most women have, and it can affect your hormone function and brain chemistry. By using food as the building blocks, you can address your symptoms head-on and start making changes in the right direction. While it is important to recognize that different things work for different women, it is possible for every woman to do all of the things they want to do in life without being overwhelmed by symptoms. You Are Not Alone As women, we have so much to offer the world. And as we get older, we only get wiser and bring more to the table. This is why us being healthy is such a critical part of this journey. There are many symptoms out there that aren't discussed, making women feel alone in this journey. But you are not alone! All it takes is the right mix of natural solutions like supplementation, food, self-care, and anti-inflammatory practices to help you feel vibrant when stepping into this next phase of your life. Are you ready to address your underlying causes so that you can embrace high vitality menopause? Share your thoughts or what you are struggling with, with me in the comments section of the episode page. In This Episode Why so many women feel and think that they have to suffer through menopause (8:05) How to start to take care of yourself based on the changes your body is going through (11:25) Recommendations for women who are struggling with low libido, vaginal dryness, and atrophy (23:08) Learn the lesser-known symptoms of menopause that is seen frequently in the community (27:51) Tips for addressing your menopause symptoms through your diet and supplementation (32:27) Resources Mentioned: Dr. Mariza’s Hormone Supplement Guide The Essential Oils Menopause Solution by Dr. Mariza Shop Dr. Mariza’s Supplements Here Maryon Stewart Website Join the Midlife Refuel Club Here Manage Your Menopause Naturally by Maryon Stewart Follow Maryon on Instagram | Facebook | Twitter | YouTube Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #269: Owning the Wisdom of Menopause with Christiane Northrup M.D. Essentially You Episode #263: Discover How to Shatter Menopause Myths, End Disruptive Hot Flashes and Energy Crashes, and Rev Up Your Metabolism Essentially You Episode #255: What Every Woman Needs To Know About Menopause

It’s a sad reality that most doctors realize the risks of nutrient deficiencies that come from being on the pill… Yet a majority of women are unaware of these effects until they suddenly feel exhausted, are struggling to get pregnant, or are facing other unexplained symptoms. Today I’m unpacking why hormonal birth control has this effect on your body as well as the top nutrient deficiencies you need to watch for, especially if you have been on the pill for any length of time. Tune in to hear... How my friend was shocked by the levels of deficiencies she had after coming off the pill (and how I helped her reset these levels so she could conceive) The most prevalent deficiencies we can link to being on the pill Symptoms to watch for that indicate you’re having specific nutrient deficiencies in your body The top brands and products that I take and recommend for correcting your nutrient levels safely and quickly And more! Mentioned in this episode: Essentially Whole® Free Shipping FLASH SALE (August 19-21) Essentially You episode #231: The Most Important Supplements to Take While Pregnant and in Postpartum Activated B Complete Vitamin C Boost Vitamin D Complete Magnesium Restore Essentially You episode #267: The Gut Hormone Connection and What You Can Do to Start Healing Your Gut Today with Tina Anderson Related Resources: Essentially You episode #128: This is Your Brain on Birth Control with Dr. Sarah Hill Essentially You episode #145: What Your Period is Telling You about Your Hormones with Nicole Jardim Essentially You episode #220: Master Your Menstrual Cycle and Optimize Your Fertility with Lisa Henderson-Jack

If You Are Ready to Recommit Yourself to Exercise, You Should: Create healthy metabolic habits by finding a way to hold yourself accountable Establish a base by trying different exercises that allow you to listen to your body Prioritize strength training and reaching muscular fatigue rather than burnout As women, we have been conditioned to believe that the harder and longer we work out, the better results and metabolism we'll get. While regular movement is critical for our heart, bones, brain, metabolism, hormones, and muscle, it is about the type of exercise and the length of time that really make a difference. Flipping 50 With Debra Atkinson Debra Atkinson has helped over 200,000 women “flip” their second half with the vitality and energy they want. A wellness coach, hormone balancing expert, and the founder of Flipping 50, Debra is passionate about helping both women and men get metabolically fit through methods they enjoy and provide powerful lifestyle changes. With her 37-years of full-time fitness experience, she is an expert at helping women in menopause take back control of their bodies. Recommitting Yourself to Exercise Many of us have found our exercise routines plateauing and our waistlines getting bigger throughout the Covid-19 pandemic. There is absolutely nothing to be ashamed about if you can relate to this feeling and want to recommit yourself to your exercise routine. But did you know that it can take as little as 20 minutes a day of strength training to see the metabolic recovery you have been searching for? Debra’s approach is all about exercising smarter, not harder so that you can master your metabolism and get your fitness working for you. Get More Out of Your Workouts for Less Burning your mind and body out through exercise will never support your body in the way it needs to be supported. By focusing your workouts on achieving muscle fatigue, rather than the number of reps or minutes you spend at a machine, you can increase your metabolic rate and give your body the rest and recovery it needs to thrive. While exercise is vital for women of every age, it is especially important to have a tailor-made plan to set your body up for success during perimenopause, menopause, and beyond. By checking in with yourself, stopping overdoing it, and learning what is not working for your body, you can get more bang for your buck when it comes to your workouts and health. Are you ready to reset, get back on the saddle, and create a plan to benefit your metabolism and your hormones? Share what accountability tools you are going to use, like the 10 Day Hot, Not Bothered Challenge, to get moving again with me in the comments on the episode page. In This Episode How the pandemic has impacted our weight, stress, inflammation, fitness, and more (6:58) What you can do to keep your healthy metabolic habits in place during the pandemic (13:44) Ways that strength training can stabilize your blood sugar and alleviate your anxiety and depression (20:25) The best plan of action to get back into your routine and rebound from the past year (23:14) Why cardio is not the best way to burn fat or achieve weight loss (31:59) Resources Mentioned: 10 Day Hot, Not Bothered Challenge Flipping Fifty Website Follow Flipping Fifty on Instagram | Facebook | Twitter | YouTube Follow Debra on LinkedIn Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentialy You episode #279: The Secret to Gliding, Not Slamming, Into Perimenopause and Beyond with Dr. Lakeischa, MD Essentially You episode #213: What Is the Right Exercise If You Are Dealing with Hormone Issues? Essentially You episode #208: How Exercise Can Either Boost Your Metabolism or Damage It at Age 40+ with Debra Atkinson

At the end of the day, the big takeaway from this episode is that chronic stress is not doing any of us any favors… especially metabolically. It’s a major player in driving women further into insulin resistance and even pre-diabetes. Luckily, there are things we can do about it, but it’s important that we are consistently implementing those strategies and tools. Tune in today to learn why being stressed is like eating a cupcake for your metabolism, plus things like... How trauma and daily stress deregulate your insulin long-term The exact ways stress causes these blood sugar spikes 10+ of the everyday symptoms your stress could be causing without your knowledge, as well as the long-term dangers Easy, daily steps you can take to lower your stress and stabilize your body And more! Mentioned in this episode: Calm and Restore supplement Adrenal Love Sleep Bundle (Magnesium and Zen Sleep) — 10% off Vitamin C Boost Essentially You episode #168: Why Meditation is Non-Negotiable in Today's Fast-Pace World with Emily Fletcher Related Resources: 5 Easy Steps to Help Reverse Insulin Resistance Key Supplements for Insulin Resistance and Healthy Metabolism Essentially You episode #274: Why Are So Many Women Struggling with Insulin Resistance and Poor Metabolic Function? Essentially You episode #276: 10 Surprising Signs Your Stress is Out of Control and How to Fix It

Endometriosis contributes to over 80% of chronic pain found in women, yet many doctors are not confident in their ability to diagnosis endometriosis, and the symptoms can be all over the map. Dr. Jessica Drummond is the CEO of the Integrative Women’s Health Institute, author, board-certified health coach, and expert with over 20 years of experience working with women to cure their chronic pelvic pain. After finding functional medicine by necessity after giving birth herself, Dr. Jessica’s eyes were opened to the power of nutrition and lifestyle as a way to relieve some of the biggest symptoms around endometriosis and pelvic pain. Today Dr. Jessica is here to provide you with a new set of tools to bring together pelvic floor rehab, functional medicine, lifestyle, nutrition, and health coaching to get root cause healing for women with chronic pelvic pain conditions. Dr. Jessica is determined to educate you and other practitioners on ways that you can address endometriosis and other chronic pelvic pain conditions with root cause solutions, functional medicine, and nutrition. There are many components that play a role in your chronic pain such as lifestyle, hormonal birth control, inflammation, and autoimmunity, and it is only by understanding their role in your condition that you can begin to heal yourself. By taking a system-by-system approach to your body by supporting symptom relief and improving fertility, you can decrease your painful symptoms and start to implement the integrative care you need. Dr. Jessica is here to provide you with actionable ways that you can start to control your pain at home today and give you the tools you need to make a pain-free life a reality. Are you ready to take control of your symptoms and start treating your chronic pelvic pain in a way that works for your body? Share your experience with endometriosis with us in the comments section of the episode page! What we're talking about in this episode! Learn why endometriosis is so commonly undiagnosed by traditional medicine The most common symptoms around endometriosis and what you can do about them How to address your pelvic pain through functional medicine and functional nutrition Why hormonal birth control can put you at greater risk of infertility in the long term The importance of finding a trained surgeon when considering laparoscopic surgery What you can do right now at home to lessen your painful symptoms throughout the month Resources Mentioned: Outsmart Endometriosis by Dr. Jessica Drummond Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

Whether we fully grasp it or not, toxins play a huge—but often overlooked—role in hormone imbalance. These are things that are everywhere in the world around us, but it is possible to protect yourself! Today I’m diving into 5+ of the most insidious toxins that throw off your hormones as well as some of my favorite proactive tips to help cleanse your body so you can feel your best! Tune in today to hear: Which toxins are most likely to be impacting your hormones How research continues to show the danger of these ingredients—yet so much is still unknown Some of my favorite safe, natural brands for a variety of personal care products My DIY home cleaning products shopping list 6 steps to protect your body from the effects of toxins and restore balance Mentioned in this episode: Environmental Working Group (ewg.org) Activated B Complete DIM Complete Liver Support (Please note: This is currently sold out, but it’ll be back soon!) 14-Day Detox Liver-Loving, Hormone-Balancing Foods and Recipe Guide Related Resources: Top 10 Ways to Reduce Toxic Load Why You Need to Detox Your Hormones Essentially You episode #169: Everyday Detox: Strategies for Reducing Daily Environmental Toxic Exposure with Lara Adler Essentially You episode #163: How to Reset Your Hormones and Jumpstart Your Metabolism with a Detox

If You Want To Detox From Heavy Metals You Should: Assess how your symptoms and hormone issues could be related to toxic exposure Build-in detoxification habits to reduce your toxic load every single day Set your body up for success by creating daily habits and rituals that serve you Have you ever considered that the environmental and food toxins you experience daily could be stripping you of your energy and your youth? Toxins and stress found in heavy metals damage our mitochondria and deplete our hormones. The good news is, you can detoxify your body through daily rituals and clear your body of the toxins that are plaguing you without you even realizing it. Learn From Detox Expert Wendy Meyers Wendy Myers is a detox expert, functional diagnostic nutritionist, and NES Bioenergetic Practitioner, #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue, and the founder of MyersDetox.com. She is passionate about the importance of detox to live a long and healthy life and created the revolutionary Myers Detox Protocol. She has helped thousands of clients detox from everyday living and maintains a healthy lifestyle. No One Is Exempt From Heavy Metal Exposure You might think that there is no way that you could be exposed to harmful toxins in your everyday life. But the truth is, you could be exposed to these toxins by coming in contact with the paint on your walls, the water that you drink, or the foods that you eat. Heavy metals are no joke, and even if you are not experiencing serious health issues, these toxins are accumulating in your body, and no one is exempt. If you are struggling with hormone issues, there is a very good chance that heavy metals and toxicity are playing a role. Daily Detoxification Habits That Can Cure Your Hormone Symptoms The good news is that with daily detoxification habits, you can improve your overall health and facilitate your body's natural ability to extract these harmful toxins. By eating organic, using natural products, and supporting your liver, you can set your body up for success. Environmental toxins and heavy metals may seem avoidable in our modern lives, but Wendy has the knowledge you need to cure your hormone issues and reduce your daily toxic load. Which daily habit are you most excited to try to reduce your daily toxic exposure? Share your favorite with me in the comment section of the episode page! In This Episode Why you should care about how heavy metals and toxins impact your hormones (5:37) Which metals you should be aware of that are disrupting your endocrine system (9:17) How to open up your detoxification practices on a daily level (15:05) Daily things that you can do to move the needle and help your body extract toxins (17:19) The benefits of creating beautiful detox habits every single day (21:38) Resources Mentioned: 10 Tips to Detox Like a Pro Checklist Get your Harmoni EMF-protecting pendant here Myers Detox Website Follow Wendy on Instagram | Facebook | Twitter | YouTube | Pinterest Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #193: How Do You Know You Need a Detox? Essentially You Episode #169: Everyday Detox: Strategies for Reducing Daily Environmental Toxic Exposure with Lara Adler

Think that quick late-night stop at the fridge is harmless and innocent? Think again! This simple habit could be driving stubborn weight, upsetting your sleep, and causing lots of other longer-term damage to your health. Tune in today to hear: Benefits of stretching that time between dinner and breakfast as long as you can Why eating even healthy foods late at night is bad for you How your eating schedule even relates to your risk of cancer and other diseases 5 surprising effects late-night eating has on your overall health and how to stop the habit in its tracks Simple ways to stabilize blood sugar levels all day long And more! Mentioned in this episode: Hormone-Balancing Recipe Guide Related Resources: How to Say Goodbye to Unwanted Sugar Cravings Essentially You episode #284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health

If You Want To Find True Food Freedom, You Should: Stop associating your worth to your body, career, or anything else Check in with yourself before you eat something to make sure you are actually hungry Swap out your ‘unhealthy’ food habits with habits that promote sustainable change one at a time Have you ever found yourself feeling like your worth is tied to your weight or what size you wore? The diet culture we face in the US is intense and unhealthy, so shifting your mindset around food and your body is an important part of self-love and self-acceptance. You Are Not Alone with Brianna Wilkerson Brianna Wilkerson is a Holistic Health and Life Coach who helps women find peace with food, feel confident in their bodies again, and develop a healthy lifestyle that’s more than just about their weight. She is passionate about helping women invest in the things in their lives that truly matter and is here to be honestly vulnerable about the fact that you are not alone. Your Worth Is Not Dependent on Your Weight No matter what happens with your weight, your career, or your productivity, the people that love you will still be there for you. This is a very different narrative from the story society has told us that our worth is tied to our looks, youth, and success. The truth is, if we stopped spending so much time and energy hating our bodies, we would show up in the world in a radically different way. This is why we need to get real with ourselves about how we want to feel in our bodies to accept that our worth is absolutely not tied to our size. Finding Food Freedom Our relationship with food can impact everything from our emotional health to our dieting habits. By arming yourself with self-care rituals and checking in with yourself before emotionally eating, you can find ways to replace your not-so-good habits with ones that encourage sustainable change. Being proactive and setting yourself up for success is the best way to find your unique version of food freedom and can help you feel nourished in all areas of your life. Are you ready to break free from emotional eating and longing to find peace with food? Share how you will shift your mindset and swap habits that help you appreciate your worth with me in the comments section of the episode page. In This Episode Mindset shifts that can help you realize your worthiness as you are (12:08) How to handle the emotional component when taking care of and nourishing your body (19:25) Tips for navigating your relationship to food as a tool of comfort (23:51) The role of essential oils when taking care of your mind, body, and soul (30:08) How to find true food freedom (42:00) Resources Mentioned: Dr. Mariza’s Daily Self-Care Journal Get Your Food Freedom Journal Here Made Well Website More Than Your Weight Podcast More Than Your Weight Women’s Community Follow Brianna on Instagram | Facebook | Twitter Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You #281: How to End Emotional Eating Now with Tricia Nelson Essentially You #271: Change Your Life by Cultivating More Self-Love and Self-Compassion with Kerry Tepedino

Pregnancy is hard on your body, and it creates an environment of insulin resistance just because of all the changes that need to happen to create a new life. But being insulin resistant before pregnancy, constantly riding a rollercoaster of blood sugar spikes and dips, and not being in tune with your body can all lead to complications and greater risk for your own and your baby’s health Tune in today to hear: Why glucose and insulin are so important to watch before, during, and after pregnancy How PCOS is directly caused by insulin resistance (and how you can reverse it with some simple changes to your daily routine) What I did to stabilize my insulin because my genetic predisposition for type 2 diabetes and my age put me at a higher risk of developing gestational diabetes How insulin resistance can actually be a healthy part of pregnancy—and when it goes too far Simple, daily tips to help you improve insulin sensitivity and stabilize blood sugar (whether you’re thinking of becoming pregnant or not) And more! Mentioned in this episode: Shake and Smoothie Guide Essentially You episode #284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health Essentially You episode #286: What You Need to Know About the Relationship Between Blood Sugar Levels and Your Menstrual Cycle Metabolic Restore Adrenal Love Related Resources: 5 Easy Steps to Help Reverse Insulin Resistance Key Supplements for Insulin Resistance and Healthy Metabolism

If You Are Looking To Relieve Your Symptoms with Essential Oils, You Should: Use oils that help stimulate your vagus nerve and calm your anxiety Find an application method that works best for you and your symptoms Create a ritual around your oils to train your body in your favor When was the last time you forgot where you put your keys or your glasses? The struggle is real when it comes to brain fog, memory, and attention span, but there is a simple solution. Essential oils can help you stay alert throughout the day to feel productive and on your game. Healing From Brain-Related Challenges With Jodi Cohen Jodi Cohen is a bestselling author, award-winning journalist, functional practitioner, and founder of Vibrant Blue Oils. She combines her nutritional therapy and aromatherapy training to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain-related challenges, including anxiety, insomnia, and autoimmunity, using her essential oil blends. Oils Can Do It All If you are struggling with brain fog or just want to heal your body, essential oils are a simple, effective, and natural way to boost your brain function. From supporting your hormones and mood to aiding your immune and digestive system and improving your brain function, oils really can do it all. By just smell alone, you can train your body to shift physiologically in your favor despite your mental chatter or stress. Essential oils, and the routines you create around them, can train your brain and body to calm your anxiety, sleep better, and promote natural detoxing so that your body can function the way it is supposed to. Understanding the ‘Why’ Jodi provides multiple ways for you to use these oils in doable, actionable, and easy ways. She is passionate about helping others understand what is going on in their body and how these oils work so that you can address your symptoms and get the results you are looking for. If you are looking for simple and effective mood and brain support and want to understand the ‘why’ behind it, you have come to the right place. Are you ready to leverage the power of essential oils to boost your brain and heal your body? Share which of Jodi’s recipes you are going to try out first with me in the comments section of the episode page. In This Episode How essential oils can immediately impact your brain and overall health and wellbeing (9:12) Which oils can help you stimulate your vagus nerve and calm your anxiety and stress (15:15) Tips for improving your brain fog, memory, alertness, and more (23:04) Specific oils to use to boost your lymphatic system and lymphatic drainage (29:26) Helpful oils and rituals to reduce your inflammation and improve your sleep (32:21) Resources Mentioned: Hormone Essential Oil Blend Cheat Sheet Essential Oils to Boost the Brain and Heal the Body Book Get Jodi's Free Gift for More Ways to Use Essential Oils Vibrant Blue Oils Website Follow Vibrant Blue Oils on Instagram | Facebook Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #72: Overcome Brain Fog Instantly with Essential Oils and Other Powerful Tools with Dr. Mariza

This quick and powerful episode breaks down what you need to know about how the phases of your cycle impact your insulin sensitivity, blood sugar balance, and metabolic health. All of your hormones are intricately connected, and you’ll probably be surprised how much of an impact blood sugar and insulin have on your reproductive hormones! Tune in today to hear: How insulin and blood sugar affect your reproductive health Which part of your cycle puts you at a higher risk of being insulin resistant The importance of being in tune with your cycle and adjusting your exercise, lifestyle, and food choices to be what your body needs Specific food, exercise, and supplement recommendations to optimize metabolism at any time of the month

If You Want To Understand Your Hormones Better, You Should: Adapt your nutrition to include more animal protein and strength training to improve your metabolic health Acknowledge, embrace and make room for your stress Create routines and habits that enforce healthy behavior and promote longevity Here is some real talk you may not want to hear: your protective hormones decline with age, no matter how ‘clean’ your lifestyle is. The good news is that if you equip yourself with the knowledge necessary to pivot with those fluctuations, you can become an up-leveled version of yourself after this big hormone transition instead of declining too. Passionate About Women’s Health Mid-Life Maria, an FDN practitioner, and Kristin, a Board-certified nutritionist, are plainspoken friends and practitioners who share a passion for women's health, especially women's health at midlife. As both are themselves menopausal, they've refined the art and science of thriving as a midlife woman based on both clinical and personal experience. They combine individualized nutrition and lifestyle changes tailored to midlife women's needs with mindset coaching, lab testing, and hormone replacement therapy education to help women thrive so that they can stop or prevent their health from spinning out of control. Understanding Your Options The key to handling your declining hormones is to understand what your options are. You do not have to suffer in silence, and this can be the best part of your life if you prep your body in the right way. Lifestyle, stress, sleep, and modern life all impact whether your experience with perimenopause and menopause will be really quiet or really loud. Maria and Kristin aren’t here to tell you the conventional things you are going to hear from your doctor or OBGYN; they are here for real talk, real wisdom, and real recommendations to help you pivot along with your changing hormones. Deciding That You Matter As women, we want to take care of everyone else, which often leaves us on the backburner. In reality, if you don't take care of yourself, all bets are off for everyone else you are taking care of. By finding habits and routines that add to your longevity and performance, you can inspire the people around you by deciding that you matter and taking action towards that. Perimenopause and menopause are unique experiences that impact everything in your life. By empowering yourself with the knowledge of non-negotiables that you need for your individual body, you can set yourself and your body up for success. Are you ready to take the journey of perimenopause and menopause back into your own hands? Share which of Maria and Kristin’s tips you are going to try out first with me in the comments section of the episode page. In This Episode How your hormones change throughout the four major hormone transitions in your life (13:20) Discover the defining moment of menopause and what menopause really is (19:06) The foundational steps you need to take to pivot with your body's changes (21:47) Approaches that you can take to handle your stress while you take care of your family, career, and yourself (32:53) Tips for redefining what your menopause journey looks like going forward (40:15) Resources Mentioned: The Essential Oils Menopause Solution Mastering Midlife Mayhem Wise and Well Website Follow Kristin + Maria on Instagram Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #279: The Secret to Gliding Not Slamming Into Perimenopause and Beyond with Dr. Lakeischa, MD Essentially You Episode #269: Owning the Wisdom of Menopause with Dr. Christine Northrup, MD

I had some crazy breakthrough moments over the last month of seeing how different foods affect my blood sugar levels and insulin sensitivity. Who knew sushi would be such a big culprit for me?! But through this journey of continuously monitoring my blood glucose levels, I also reinforced some beliefs I’ve held for a while: what you eat matters. How you pace your day, your food, and your exercise makes a difference. Whether you have invested in a continuous glucose monitor or are just looking for ways to stabilize your body’s levels, this episode will give you simple, actionable steps to identify your triggers and reclaim balance and insulin sensitivity naturally. Why I decided a continuous glucose monitor was right for me, especially being over 40 and postpartum The importance of metabolic flexibility, especially during perimenopause and menopause Surprising (and some not-so-surprising) foods that disrupt your blood glucose and insulin balance Simple diet, lifestyle, and daily tips to help you reclaim your metabolic health from home, safely and naturally Mentioned in this episode: The 14-Day Detox Hormone-Balancing Recipes Guide Essentially Whole® Supplements Related Resources: 5 Ways to Boost a Healthy Metabolism 5 Easy Steps to Help Reverse Insulin Resistance Essentially You episode #274: Why Are So Many Women Struggling with Insulin Resistance and Poor Metabolic Function?

Hormone imbalances are best addressed through Testing Self-care Lowering toxicity Exercise With so many falsehoods being shared on social media and doctor’s offices about women’s health, it’s hard to know what to believe. Many practitioners even say that there’s no such thing as hormonal imbalances. This really infuriates me, because our hormones are the most important communicators in our bodies. Today, I’ve invited my favorite integrative OBGYN and good friend to help to speak about the hormonal imbalances that he has seen and treated for decades. About Dr. Shawn Tassone Shawn Tassone MD, Ph.D. is double board-certified in obstetrics and gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. Dr. Tassone is a practicing OBGYN in Austin, Tx, hormone specialist, author, speaker, and highly rated patient advocate. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and is determined to remove the myths surrounding women's health. As an integrative health practitioner, Dr. Tassone believes you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX. Addressing Common Hormonal Imbalances In this episode, Dr. Tassone describes how many women and practitioners are unaware of the most common hormone imbalance - testosterone deficiency. Part of this is because mainstream medicine lacks viable solutions to treat low testosterone in women. To make up for this deficit in medicine, Dr. Tassone has some recommendations. First of all, he wants us to eat better and reduce exposure to toxins. Proper exercise is also an important factor. With all these different elements at play, it is becoming more and more apparent that getting the right advice and direction is crucial to maintaining a healthy hormonal balance. The Common Effects of Imbalances and What They Signify The fact of the matter is that hormonal imbalances will affect you on many levels. They can lead to insulin resistance, reproductive issues, energy and mood swings, a decrease in cellular energy and metabolic rate, and so much more. That’s why it’s incredibly irresponsible for practitioners to act like these imbalances don’t exist. To this point, Dr. Tassone explains how we can make incremental shifts and changes in our health to prevent larger problems before they begin. Not only will taking an integrative approach to hormonal health help to prevent serious issues, they will also help you feel better in the interim. Have you been dealing with low testosterone? What steps have you tried to address it? Leave a comment on the episode page! In This Episode Why an integrative mindset is the best approach to addressing women’s hormonal health [7:06] Understanding the most common hormone imbalance in women [11:50] Steps to take to boost testosterone [21:09] The instances when a hormonal imbalance is normal [24:00] The best tests to identify hormonal imbalances [31:40] Having options about addressing your health needs [35:00] Resources Mentioned: Get Dr. T's newest book, The Hormone Balance Bible Take Dr. T's Hormone Archetype Quiz The Hormone Lab Testing Checklist and Guide Find Dr. Shawn Tassone online Follow Dr. Tassone on Instagram | Facebook | YouTube 8 Weeks to Optimum Health by Andrew Weil Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

We are all feeling more tired, more burned out, and more stuck in endless cycles of exhaustion than ever before. But these feelings could be driven by nutrient deficiencies more often than you think! There are 5 critical nutrients that almost all of us are deficient in, especially if you’re dealing with low energy levels and chronic fatigue. The good news is that these are easy to correct when you hear what I have to share in today’s episode! Tune in to hear: Why nutrient deficiencies can still happen to you, even if you eat 12 servings of fruits and veggies each day The major indicators that you have a nutrient deficiency (and the dangers of ignoring these early warning signs) 5 critical nutrients that your body needs for energy and hormone production Some bonus herbs that can help you heal faster and easier Mentioned in this episode: The Essentially Whole® July 4th Sale (get 20% off my hormone supplements here) Related Resources: Best Supplements to Overcome Stress and Get More Energy 8 Reasons to Increase Your Magnesium Intake Top 10 Reasons to Increase Your Vitamin D Intake B Vitamin Q&A: Should You Take a B Vitamin Supplement?

If You Want To End Emotional Eating Now, You Should: Slow down and manage your stress Put your scale and the power it holds away Seek out a solid community support system Ever since I was a teenager, I have used food to deal with my stress and low energy in the forms of caffeine and sugar. It wasn’t until I found new, healthy habits to replace my emotional eating habits that I realize just how destructive this pattern was. Luckily I have broken up with sugar for good, all thanks to experts like my friend Tricia Nelson. The Hidden Causes Behind Your Eating Habits with Tricia Nelson Tricia Nelson lost fifty pounds by identifying and healing the underlying causes of her emotional eating. She has spent over thirty years researching the hidden causes of an addictive personality and is regarded as an Emotional Eating Expert, #1 bestselling author, a highly regarded TEDx speaker, and a certified health coach. Tricia is passionate about helping others dig deep so they can get to the root cause of their emotional eating. The Emotional Eating Spectrum Tricia believes that we are all hardwired to have an emotional connection to food. But, not everybody has the ability to control our urges and course correct. The emotional eating spectrum comes down to the root causes of our relationship with food, so it is only by sitting with the emotions we associate with food that we can begin to heal. By working on your limiting beliefs, people-pleasing, and self-care routine, you can deal with your feelings before your feelings deal with you in terms of health issues, autoimmune issues, and disease. Getting to the Root Cause Often emotional eaters are eating to be able to suppress their emotions. ‘Magic diets’ or ‘easy hacks’ backfire because they do not address the root emotional causes behind your food choices. By dealing with the living problem, you can stop being afraid of the kitchen or out of control when around food because you have the tools necessary to deal with the emotional underpinning of why you are eating. Emotional eating is one of the hardest addictions to overcome, but with the right strategy, you can figure out the real feelings that are driving your snacking and heal your root causes for good. Are you ready to end your emotional eating today? Share your thoughts about Tricia’s insights with me in the comments section of the episode page. In This Episode The role of trauma and limiting beliefs in your relationship with food (8:32) How self-care can change the way you relate to yourself and others (19:20) Why diets don’t work and why it is not your fault when they don’t (23:31) How to differentiate between emotional and physical hunger (28:16) Three things that you can do to end emotional eating now (35:27) Resources Mentioned: Heal Your Hunger Website Are You An Emotional Eater Quiz Free Emotional Eating Breakthrough Session ($300 Value) Follow Tricia on Instagram | Facebook Related Episodes: Essentially You Episode #194: Three Simple Ways to End Emotional Eating with Tricia Nelson Essentially You Episode #224: How to Finally Let Go of Emotional Eating and Self-Sabotage with Natasha Allen Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

There are simple things that you may not even realize in your life that are actually speeding up the age clock to make you look and feel older. Identifying these things and making some easy switches is a great way to keep yourself energized and youthful for years to come! Tune in to today’s episode to hear 10 surprising things that speed up your aging and simple tools to help you get in control of your health! Mentioned in this episode: Daily Self-Care Journal (33% off right now!) Essentially You episode #273: Why Do Women Need to Intermittent Fast Differently, Especially Over 40? With Dr. Mindy Pelz Essentially You episode #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function Related Resources: Essentially You episode #148: Hormone Balance is the Key to Aging with Grace and Vitality with Dr. Shawn Tassone Essentially You episode #136: What it Truly Means to Age in Reverse with Natalie Jill Essentially You episode #126: Look 10 Years Younger with Non-Invasive Anti-Aging Tips and the Evolution of a Modern Surgeon with Dr. Anthony Youn

If You Want to Slide, Not Slam, into Perimenopause, You Should: Find a healthcare practitioner who listens to your own unique needs Focus on healing your gut, balancing your hormones, and managing your stress Keep raising the volume on these conversations to help empower all women Have you worried you are in early or perimenopause but secretly hoped you are not? If you answered yes, you are not alone. The misinformation and stigma surrounding perimenopause, menopause, and beyond is what is keeping so many women from sauntering into this new phase of life, and it's time that stopped. The good news is there are many ways for you to take care of yourself and learn what is going on in your body to approach this new chapter with ease and grace. Become a Hormone Hottie with Dr. LaKeischa Dr. LaKeischa Webb McMillan is a gifted speaker, OB-GYN and hormone specialist, and an Amazon Best-Selling Author. She has a passion for helping women struggling with depleting hormones and helps them balance their hormones, regain mental sharpness, and have the energy to last the entire day. She has a loyal following of ‘Hormone Hottie’s’ and is here today to share how you can glide, not slam, into perimenopause and beyond. Why We Need to Keep Having This Conversation Dr. LaKeischa knows firsthand what it feels like to have the rug pulled out from under you regarding your hormones and overall health. She helps women connect the dots between symptoms and how they are showing up daily. Because of her own journey, Dr. LaKeischa knows how important it is to take the time to care for yourself, heal and get to the root causes of your symptoms through these important conversations. She believes that practitioners should feel privileged to be on this journey with you during this vulnerable time in your health and encourages others to keep raising the volume on these topics. Not Your Mother's Menopause When it comes to perimenopause, not every woman has the same symptoms or timeline. Each of our bodies is unique, and it is only by empowering yourself through knowledge that you can gain the tools and resources necessary to take care of your body. This is not your mother's menopause, and it is possible to make empowered decisions about your body by gaining hormone literacy, having the courage to think outside of the box, and standing in your power of how you want to experience this new phase. While there is no magic pill, there are many natural ways that you can get to the root causes of your symptoms and take back your health. Are you confident about your level of hormone literacy and knowing your body? Share how you are working to become your own #healthceo with me in the comments section of the episode page. In This Episode The biggest needle movers for taking care of you during this time of transition (19:24) The importance of narrative medicine when it comes to finding out your root causes (24:16) What you can do to destigmatize and redefine perimenopause and menopause (26:22) Discover the truth about your symptoms and when they are showing up during this phase of life (34:10) Why turning up the volume on this conversation is beneficial to all women (38:02) Resources Mentioned: Download My Hormone Supplement Guide Here Take the Hormone Quiz Here 7 Day Hormone Video Mini-Course Follow Dr. LaKeischa on Instagram | Facebook | Twitter Related Episodes: Essentially You Episode #204: How to Reverse Reproductive Aging and Upgrade Your Baby’s Epigenetics with Dr. Cleopatra Kamperveen Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

Intermittent fasting gets a lot of press for its benefits for your weight, and for good reason. But did you know it is fantastic for cellular longevity, brain health, and overall energy as well? Check out this quick episode to learn the powerful benefits intermittent fasting can have for your body. I’ll also give tips for success based on where you are in your cycle, your age, and other factors to make sure you experience the most success! Tune in today to learn: My intermittent fasting and what I’ve found works well for my body Why being in tune with your cycle and your body’s needs changes how you intermittent fast Which parts of your cycle are most improved by practicing intermittent fasting (and what to do if you’re in perimenopause or menopause and don’t have a regular cycle) Key success tips for how you start your day so you won’t feel hungry before the fasting window ends Research-backed benefits for your cellular and brain health from intermittent fasting Mentioned in this episode: Dr. Mariza’s Detox Smoothie and Shake Recipe Guide Essentially You episode #244: How to Eat and Train According to Your Menstrual Cycle with Dr. Stephanie Estima Essentially You episode #273: Why Do Women Need to Intermittent Fast Differently, Especially Over 40? With Dr. Mindy Pelz Related Resources: Supporting Brain Health with Intermittent Fasting Most Common Causes of Brain Fog + How to Fix It

If You Want to Gain More Hormone Intelligence, You Should: Incorporate foods and detoxification practices that help form the building blocks of healthy hormones Pay attention to your menstrual cycle and take the time to learn your body's patterns Empower yourself with the knowledge necessary to listen to your body's signals Take action and be your own health advocate to gain hormone intelligence The sad truth is that most women don't really understand what is going on with their bodies, especially when it comes to their hormones. And unfortunately, conventional medical doctors are more often than not lacking the knowledge necessary to help you with your hormone issues. This is why it is so important to take back control of your health by increasing your hormone intelligence and hormone literacy. Bridging the Gap in Medicine With Dr. Aviva Romm Aviva Romm MD is both a midwife and a Yale-trained MD and Board Certified Family Physician with specialties in Integrative Gynecology, Obstetric, and Pediatrics, with a focus on women’s endocrinology. She is a world-renowned herbalist, and author of 8 books, including her new book, Hormone Intelligence, which explores the impact of the world we live in on women’s hormones and health. She promotes a combination of holistic and natural medicine that is grounded in science and has been bridging the gap between traditional medicine, total health ecology, and good science for over three decades. Becoming Your Own Healer When it comes down to it, being healthy shouldn't be as hard as it is. The misinformation, dismissal, and refusal to listen to women have been deeply entrenched in conventional medicine, and it's time that came to an end. Dr. Aviva’s life mission, and her new book, are all about empowering you with the knowledge you need to listen to your body, understand your hormones, and pay attention to the signs so that you can maintain or reclaim your hormone health. It's all about taking actionable tools and turning them into at-home remedies so that you can allow your body to heal itself. Resources Mentioned: Hormone Intelligence by Dr. Aviva Romm Get Your Free Gift with Purchase Here Dr. Aviva Romm Website How Being a Midwife Made Me a Better Doctor by Dr. Aviva Romm Follow Dr. Aviva Romm on Instagram | Facebook | Twitter | YouTube Related Episodes: Essentially You Episode #086: The Truth About How Bad Medicine Leave Women Dismissed, Misdiagnosed and Sick with Maya Dusenbery Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

Today’s episode is devoted to understanding and recognizing when stress is out of control, like mine was for too many years. These are things that you may think of as a “normal” part of life, or that they’re inevitable for the world we live in. But really, they are signals that your body is constantly being maxed out, stressed out, and worn out—and it needs to change! I will also be sharing what you can do naturally to reverse the vicious stress response mode and survival hormone cascade, so this is an episode you don’t want to miss. Tune in to hear: The story of how I realized I had reached a breaking point—and my stress was slowly killing me 10+ signs that your stress is at a tipping point and is causing more lasting damage to your body How your stress connects to other stubborn symptoms like weight gain, brain fog, and food cravings A simple, daily protocol to become more objectively aware of your stressors to balance cortisol, stop your stress in its tracks, and reclaim vibrant energy Mentioned in this episode: Hormone Blends Cheat Sheet Daily Self-Care Journal Adrenal Love Get 10% off the Women’s Daily Essentials Bundle Related Resources: Best Supplements to Overcome Stress and Get More Energy Top 5 Ways to Manage Stress Naturally Essentially You episode #249: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress with Dr. Jennifer Love Essentially You episode #240: How to Conquer Stress and Hormonal Imbalance Through Optimizing Mitochondria and Cortisol with Dr. Carrie Jones

If You Want to Gain More Sustainable Energy and Stop Being So Tired, You Should: Stop viewing burnout as a badge of honor Tap into your circadian rhythm to get deep sleep and recharge Stop eating 3 hours before bed and get natural light in the morning Set time, people, and energy boundaries as a form of self-care Have you ever asked yourself, ‘why am I so tired?’ Most women have, and it's nothing to be ashamed about. Unfortunately, our society has told us that feeling burned out is a badge of honor when in reality, you are only hurting your physical, mental and emotional state. The good news is that you can get your energy back by natural means through simple, effective, and free ways. Transforming Your Physical, Mental, and Emotional Health Dr. Amy Shah is a double board-certified MD with training from Cornell, Columbia, and Harvard Universities. She was named one of mindbodygreen's Top 100 Women In Wellness to Watch in 2015 and has been a guest on many national and local media shows. After a car accident changed Amy’s perspective, she dedicated herself to helping busy women transform their health through fasting, utilizing the power of the microbiome, and balancing their hormones. Are You Feeling Stressed, Wired, and Tired? The truth is, we can only run on fumes for so long before it all catches up to us. Feeling exhausted all the time is the biggest symptom of burnout, and your energy is a direct result of what is going on with your body. If you are feeling stressed, wired, and tired all at the same time, it is time to step out of your to-do list and examine your life through Dr. Amy’s tools and recommendations. You can get your health back through habits and rituals that honor the rhythms of your body. Habits and Rituals to Heal Your Energy Getting a good night's sleep is primary to energy and mitochondrial function. Dr. Amy’s ‘Circadian Fast’ routine helps to promote deep sleep by turning down blue light, limiting nighttime snacking, and turning off the stressors of your day. Taking the time to get your mental stress out during the day will ensure that it doesn't all catch up with you at bedtime and that you can get a good sleep. In addition to circadian fasting, simple tools like eating for your menstrual cycle, getting natural light in the morning and setting time, energy, and people boundaries are crucial to getting your energy back. This Rushing Woman’s Syndrome has got to stop, and with Dr. Amy’s help, you can stop asking yourself why you are so effing tired, and start being your best self again. Are you ready to stop putting a badge of honor on your burnout and start taking care of yourself? What are you most excited to do with all of your newfound energy? Share your thoughts with me in the comments section of the episode page. In This Episode How Dr. Amy redefined how she wanted her life to be after a major car accident (13:28) The role of your circadian rhythm and how it affects your energy production (18:02) Tips for winding down before bed and getting necessary deep sleep (22:27) Learn about different types of fasting and how they activate your mitochondria (27:22) Critical ways in which you can eat for your cycle and support your body in each menstrual phase (31:49) Resources Mentioned: I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life Dr. Amy Shah Website Follow Dr. Amy on Instagram | Facebook | Twitter Related Episodes: Essentially You Episode #272: 5 Simple Ways to Boost Your Energy Levels Instantly Essentially You Episode #256: How to Build Lean Muscle and Boost Your Metabolism Based on Your Menstrual Cycle, Even in Perimenopause with Dr. Stephanie Estima Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

I know how frustrating it is to gain weight out of nowhere—and nothing you do seems to make any difference. Over the course of less than a year, I gained 30 pounds even though I made NO changes to my exercise or diet plan… and no amount of sweating it out in the gym was making that weight budge! If you’ve ever experienced weight resistance, you know the struggle. Your metabolism has tanked and it feels like you’re destined to size up your clothes and say goodbye to energy. But here’s what I discovered: there are so many other hormones and factors that slow your metabolic function, drive insulin resistance, and make that weight stick fiercely to your midsection. But there are also some simple, proven ways to get it back on track! Join me today to learn: The major hormones and lifestyle factors that lead to stubborn weight gain and poor metabolic health Simple lifestyle recommendations to boost metabolic function and insulin sensitivity Tips to make your workout actually effective (so it doesn’t leave you more tired and drained than before) How to leverage fasting, nutrition, supplements, and more to enhance your ability to lose weight easily and safely And more! Mentioned in this episode: Essentially You episode #243: What You Need to Know About the Stages of Perimenopause and How to Address Them Essentially You episode #270: Why Do We Gain Weight Even When We Don’t Eat Sugar? The Essential Oils Menopause Solution Magnesium Restore Liver Support supplement Essentially Whole® supplement store: shop today to get all your nutrient essentials! Just Thrive spore-based probiotic (use code MARIZA15 for 15% off your purchase!) Related Resources: 5 Easy Steps to Help Reverse Insulin Resistance 5 Ways to Boost a Healthy Metabolism Essentially You episode #258: Create a Metabolism-Boosting Morning Routine with Nagina Abdullah

If You Are Ready To Take Back Your Health Through Intermittent Fasting You Should: Divide your day into a window where you are eating and a window where you are fasting Prioritize healthy foods and limiting the wine to get your insulin levels in check Boost your oxytocin through self-care acts to lower your stress Understanding the Fasting Movement With Dr. Mindy Pelz Dr. Mindy Pelz D.C is a best-selling author, keynote speaker, nutrition, and functional medicine expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Today, she is here to provide you with practical lifestyle tools so that you can reclaim your health in menopause and beyond. Simple (but Necessary) Lifestyle Changes By the time we reach the age of 40, a necessary lifestyle change needs to happen. If it doesn't, you will suffer more, and nobody wants that. The truth is, you can't outsource menopause, and it is up to you to listen to what your body is going through during this time of hormonal change. When making the first steps towards this lifestyle change, intermittent fasting can be a great starting point. Intermittent fasting helps you to manage your insulin and prevent disease later in life. Your health is more important than ever before, and Dr. Mindy literally wrote the manual to help women step into menopause and all its glory. Get Your Energy Back With Intermittent Fasting By simply dividing your day into a window where you are eating and a window where you are fasting, you can get back your energy, improve your mental clarity, and manage your insulin resistance. The benefits of intermittent fasting, especially for women 40 and over, are huge, and the science proves it. You cannot stress your way into a ‘better’ menopause. But, all it takes is a few simple lifestyle changes that can have endless benefits to your overall health and longevity. As your metabolism changes, so do your body's needs. With intermittent fasting, you can be sure that you are doing everything in your power to enter this next phase with ease and grace. Resources Mentioned: Order the Essential Oils Menopause Solution book and get access to the Menopause Toolkit ($500 in bonuses) The Menopause Reset Book by Dr. Mindy Pelz Dr. Mindy Pelz Website Follow Dr. Mindy on Instagram | Facebook | YouTube Related Episodes: Essentially You Episode #257: Reduce Inflammation, Recharge Metabolism and Create Balance with Intuitive Fasting with Dr. Will Cole Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

Going through life feeling drained and exhausted is HARD. Every single day is a struggle. You feel stressed and overwhelmed by even the little things. And it feels like there’s no way out. But a vibrant, energy-filled life is within your reach! Small, daily rituals have the power to totally transform your energy levels and refill your tank so you face your day with a zest you thought was gone for good. Tune in to today’s episode for 5 easy wins you can incorporate every single day to instantly uplevel your energy, productivity, and focus! Listen now to hear: The many ways exhaustion, fatigue, and energy crashes can manifest in your life (some of these things even feel “normal”) 5 daily rituals you can leverage to turn your fatigue to energy, without big expenses or time commitments The #1 nutrient deficiency in women that contributes to exhaustion Key supplements that help enhance energy naturally (without a crash a few hours later) And more! Mentioned in this episode: Essentially Whole® Memorial Day Sale (up to 25% off site-wide) Magnesium Restore Activated B Complete Adrenal Love The Essential Oils Menopause Solution + over $500 in bonuses Related Resources: Get More Energy with These Top 3 Habits Best Supplements to Overcome Stress and Get More Energy Essentially You episode #241: 5 Ways Magnesium Rescues Your Hormones and Energy

If You Want to Transform Your Life with More Self-Love You Should: Get clear on your vision and your big ‘why’ Surround yourself with a tribe that will support you and bring you into tomorrow's results Figure out what is holding you back from being the woman you want to be and take small daily steps to change that Learn the skills to transform your life again and again and again I believe with my whole being that our transformation is waiting on the other side of self-love. Me and my guest today, Kerry Tepedino, live in self-love every single day and credit it to the massive changes we have made in our lives both mentally, physically, emotionally, and spiritually. By cultivating more self-love and self-compassion, you can radically change your life for the better and become the woman that you want to be in the world. Creating a Life of True Happiness Kerry Tepedino is a global leader in women’s personal development focusing on mindset mastery, emotional intelligence, and self-love. She supports women in challenging their self-defeating behaviors and overcoming past traumas and fears to create a life of true happiness rooted in self-love. Her programs have supported thousands of women in up-leveling their lives in all areas, including physical, mental, and emotional health, relationships, professional careers, finances, and more. Getting Clear on Your ‘Why’ Over ten years ago, Kerry made a contract with herself to always go after her big ‘why’. By getting clear on her vision, she has changed her life using self-love to reverse engineer what she wants out of life. Kerry has created the perfect formula for having the life you want and is here today to share the role of self-love in this formula. By empowering yourself with the skills necessary to transform your life, again and again, you can feel confident in your ability to have your own back and course correct when you fall. Nobody’s life is perfect, but accepting and embracing self-love as part of your daily routine, you can create the perfect life for yourself. Are You Ready to Have It All? Kerry believes that if you stay stuck in yesterday's decisions and conversations, you will never achieve tomorrow's results. You are the common denominator between everything that is happening in your life, which is why you have to do the inner work through small daily steps in order to be in the driver's seat of your life again. Resources Mentioned: Daily 5-Minute Self-Care Journal Get Your Free Ticket to the Women’s Total Transformational Summit Own Your Rituals Free Gift Kerry Tepedino Website Follow Kerry on Instagram | Facebook | YouTube Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

You eat “healthy” foods, avoid sugar, yet you STILL can’t seem to shake that stubborn weight. What’s going on?? I’m shedding light on this very thing today. Your metabolism is a complex system governed by lots of different hormones and other factors, so tune in today to pinpoint exactly what’s holding you back from your weight goals. In this episode, you’ll learn: The 4 major hormones that determine your metabolism and ability to lose weight (and how each go wrong) The 10+ other reasons you could have poor metabolic fitness and struggle to lose weight Simple, daily switches you can make to boost your metabolism and lose weight safely And more! Mentioned in this episode: Essentially You episode 219: How to Identify Low Thyroid Function and What Labs to Immediately Request| Essentially You episode 266: 5 Simple Ways to Boost Your Metabolism Liver Support Blend Related Resources: 5 Ways to Boost a Healthy Metabolism Essentially You episode 258: Create a Metabolism Boosting Morning Routine with Nagina Abdullah

If You Want To Own The Wisdom Of Menopause, You Should: Stop listening to the narrative of society that says you have no power over the changes happening in your body Equip yourself with the knowledge of what your hormones are doing and how you can best support them Allow yourself to feel your feelings and grieve your loss without falling subject to the victim mentality Nourish your body through natural remedies to allow yourself the smoothest transition possible Women in our society are taught that being miserable is just a normal part of mid-life, and nothing could be further from the truth. By taking control over what is happening within your body during this time of transition, you can make sure that life is happening for you, not to you. It is totally within your power to reinvent who you are during this time and what this next phase is going to look like for you with the right knowledge and natural remedies. Tuning Into Your Inner Wisdom with Dr. Christiane Northrup Christiane Northrup, M.D., is a visionary pioneer in women’s health. Along with being a board-certified OB/GYN with more than thirty years of clinical experience, former assistant clinical professor of OB/GYN at the University of Vermont College of Medicine, she is also a three-time New York Times bestselling author of Women's Bodies, Women's Wisdom, The Wisdom of Menopause and Goddesses Never Age. Dr. Northrup embraces medicine that acknowledges the unity of mind, body, emotions, and spirit and teaches women to create health by tuning into their inner wisdom. Don’t Listen to the Narrative Society Pushes Onto You Big pharma and the mainstream media have been pushing the agenda of pills, suffering, and the patriarchy for years. Because of this false story, women have been forced to buy into the narrative that there is nothing you can do when it comes to the transition of perimenopause and menopause and that this is the beginning of the end. Dr. Christiane wants you to know that is absolutely incorrect. You have the power to transition from your previous ‘normal’ to something more beautiful than you could ever imagine. By owning your power and going inside yourself to discover the things that inspire and uplift you, it is possible to have this next phase be whatever you want it to. Nourishing Your Body from Cell to Soul The planned decrepitude that is part of our culture does not have to be part of your experience. Through the little ways, you love and nourish yourself from cell to soul will set the tone for how you experience this next phase of your journey. The changes your body is going through are not a betrayal, but simply an opportunity to push the envelope and discover what is truly going on inside of you. Through simple, natural, and effective remedies, you can take back control of this transition, dip into the fountain of youth, and reclaim your voice. How you experience perimenopause and menopause is up to you, so what are you waiting for! Resources Mentioned: The Essential Oil Menopause Solution Book Bonuses Practice Makes Pleasure: The Art and Science of Falling in Love with Your Life FREE audio download The Wisdom of Menopause (4th Edition): Creating Physical and Emotional Health During the Change Dr. Christiane Northrup Website Follow Dr. Christiane on Instagram | Facebook | Twitter Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

There’s nothing more frustrating than when weight shows up out of nowhere and won’t budge no matter what you try. But I’ve found that weight gain is ALWAYS a symptom of something else happening in your body, and today I’m sharing the most likely culprit! Insulin resistance is super common thanks to high levels of stress and inflammation in our lives. But it’s causing more damage beneath the surface than you might realize. Tune in today to hear: Why insulin balance matters so much, especially for women in perimenopause and menopause How insulin resistance and blood sugar instability contribute to stubborn weight (especially around the belly) Testing criteria to establish if you are facing insulin resistance Simple, natural tools and switches to get your insulin sensitivity back on track Mentioned in this episode: Levels app Crave Reset Magnesium Restore Vitamin D Complete Related Resources: Essentially You episode #236: The Truth about Metabolic Dysfunction and How to Address It Head On with Dr. Casey Means The Top 3 Hormones that are Driving Your Internal Chaos 5 Ways to Boost a Healthy Metabolism

If You Want To Heal Your Gut, You Should: Recognize the significance of your gut health when it comes to all aspects of your body Limit your toxic exposure, practice mindfulness, and fill your plate with diverse foods Integrate spore-based probiotics daily and consistently to help your gut garden come back to life Hormones and the issues you may be having with your gut are not often discussed in the same sentence, but the truth is that your hormone imbalance is directly related to what is going on in your gut microbiome. Headaches, aches and pains, your energy levels, and your hormone imbalances are all directly related to your gut. The good news is there is a simple and effective way to heal your gut, which in turn will heal the other parts of your body by taking care of your gut microbiome through simple and effective solutions. Sharing Wellness With Tina Anderson Tina Anderson has had a unique start in the world of health and on some unusual terms. While she began her career in law, she made the switch to a family pharmaceutical company after the birth of her second child. What she saw in the industry shocked her and made her change direction once again into the field of natural health. Along with her husband, she has created a unique supplement line, Just Thrive, that contains superior probiotic strains of the renowned researcher Dr. Simon Cutting. Tina is passionate about sharing her love of wellness to help others live their best physical and emotional lives. Spore-Based Probiotics Are a Game Changer Spore-based probiotics can act as the gardener to your gut, pulling the weeds, replanting, and repopulating the plants in your gut to help them come back to life and act as a functional and effective solution to everyday gut support. It is amazing how quickly we can rebuild our gut health simply by incorporating the right spore-based probiotic into our routine every single day. I have personally been taking Just Thrive probiotics consistently throughout my pregnancy and beyond to ensure that my and my little man's gut microbiome is healthy and thriving. Taking this probiotic is one of the simplest ways that you can take care of your microbiome, help pass on a healthy microbiome to your family, and help the garden of your gut come back to life. Are you ready to take simple, easy, and daily action towards healing your gut and the rest of your hormonal symptoms? Share what you are doing to replenish your gut health with me in the comments section of the episode page. In This Episode When you can expect to start seeing changes when it comes to your gut health (6:25) How your gut health can impact your anxiety and other hormone challenges (11:08) Which Thrive Products can help you be proactive when it comes to the foods you are eating (19:33) What you can do on a daily basis to help your gut withstand the offenders of modern life (24:17) The number one thing that you can do to support your gut consistently through spore-based probiotics (28:35) Resources Mentioned: Just Thrive Website - Use Promo Code ‘Relief’ for 15% Off Your Purchase Follow Just Thrive on Facebook | Instagram Related Episodes: Essentially You Episode #230: Dismantling Myths About Leaky Gut, Gut Health and Probiotics with Tina Anderson Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

I’m so excited to be back answering your biggest hormone questions on Friday Q&A episodes! Today I’m tackling a big one: how to restart your metabolism, especially at age 35+, when nothing you do seems to turn the needle to lose weight. I was stumped at age 36 when I suddenly gained 15 pounds over the course of 6ish months, even though I was actually exercising more and still eating well. But then I uncovered some underlying hormone issues and found out something: weight resistance is ALWAYS a symptom of something else going on in your body. Check out this quick episode today for some instant wins to help you crack the code on your stubborn weight and give your metabolism a reboot safely, inexpensively, and instantly! Tune in today to hear: The biggest root causes of a lagging metabolism and stubborn weight, especially over age 40 Exactly what your metabolism is, how to understand where the problem is, and how to fix it 5 quick, daily rituals and switches you can implement instantly to break through weight resistance and naturally reboot your metabolism Mentioned in this episode: The Essential Oils Menopause Solution Magnesium Restore Zen Sleep Dr. Mariza’s Instagram Related Resources: The Top 3 Hormones That Are Driving Your Internal Chaos Essentially You episode #259: Create a Metabolism-Boosting Morning Routine with Nagina Abdullah Essentially You episode #256: How to Build Lean Muscle and Boost Your Metabolism Based on Your Menstrual Cycle, Even in Perimenopause with Dr. Stephanie Estima

If You Want To Add More Joy To Your Life, You Should: Integrate daily movement practices that boost your Dopamine, Oxytocin, Serotonin, and Endorphins Join or create a community that makes you feel included and supported Start viewing joy as a non-negotiable part of every single day When I think about the most important things in my life, the list includes family, friends, health, and joy. But a lot of us can struggle with that last part, especially during times of adversity. The good news is that you can create more joy in your life by making it a priority every single day and coming home to the community around you. Joy Should Be Non-Negotiable with Radha Agrawal My friend Radha Agrawal literally oozes joy. She is the co-founder and CEO of DAYBREAKER, a global community focused on creating joy through movement practices, co-founder of Thinx, and author of Belong: Find Your People, Create Community, And Live A More Connected Life. Radha’s joy-sparking power has earned her global recognition, an opening spot on Oprah’s latest tour, and has brought her her greatest joy in life, her 20-month-old daughter Solei. The 8 Core Pillars of Joy After feeling lost and distracted in her 20’s, Radha decided that she wanted to come home to herself and reprioritize her joy in her life. This realization lead her to identify the 8 core pillars for finding joy in your life and has made a daily commitment to practicing those pillars. Practicing joy, making friends and building community have become a touchstone in her life and she has launched her businesses as a way to help others do the same. Using DOSE To Reverse Engineer Your Happiness Chemicals Radha’s mission is focused on helping others open up their neurochemical pathways through movement practices. These practices don't take much time, but they are a daily investment that is simply non-negotiable. By joining a space where a community can gather and create joy together, you can reverse engineer your happiness chemicals (Dopamine, Oxytocin, Serotonin, and Endorphins) to create functional happiness for yourself and the people around you. By inviting joy into yourself, and then spreading it to those you interact with, you will be able to integrate pleasure stacking into your life and start enjoying more than you ever thought possible. Are you ready to DOSE your life and pleasure stack through joy practices and movement? Share how you are going to cultivate more joy into your life with me in the comments section of the episode page. In This Episode Learn about the ‘secret sauce’ to the successful community that is DAYBREAKER (11:00) What it was like to navigate new motherhood while on tour with Oprah (13:55) How the DOSE method can help you show up during times of serious adversity (21:58) Ways to incorporate joy and movement practices as part of your daily routine (30:15) The power of community and surrounding yourself with a supportive collective of women (37:40) Resources Mentioned: Free 2 week trial of DOSE membership plus 50% off the first month with code "drmariza" DAYBREAKER Website Follow DAYBREAKER on Instagram Follow Radha on Instagram Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Are Ready To Redefine Menopause On Your Terms, You Should: Equip yourself with the knowledge of what is happening inside of your body and how you can best take care of yourself Embrace healthy habits to keep your hormones happy and your energy levels up Find a support group that will help you achieve your goals and stay positive When I look at my mom, I think to myself, ‘this is who I want to be when I grow up’. My beautiful mama was the inspiration for my new book, The Essential Oils Menopause Solution, and is here today to share her story of redefining menopause on her own terms. After years of suffering through perimenopause, my mama experienced a massive transformation in just under 30 days using my 21 Day Hormone Makeover Program. If you are sick and tired of the trials and tribulations of perimenopause and menopause and are looking for a way out, this is the story you need to hear. Redefining Menopause with Jody DeLeone My brave mama reframed her life, shifted her mindset, and adopted the habits that supported her vision of how she wanted to feel on the daily. She is an entrepreneur, competitive tennis player, a 9-time marathon runner and 50+ half marathon runner, and so much more. Today she is living proof that you can redefine what life is like in perimenopause, menopause, and beyond with ease, grace, youthfulness, confidence, and energy. Suffering Is Optional It is entirely possible to cultivate your vitality, energy, and longevity during perimenopause, menopause, and beyond with the help of my Hormone Makeover Program found in my new book, The Essential Oils Menopause Solution. This program can help you increase your metabolism, give you the energy that carries you throughout the day, and help your brain fire on all cylinders in a way that works for your unique body and lifestyle. How Do You Want To Feel 30 Days From Now? Through a combination of diet, sleep, exercise, community, and connection, my mama has redefined what her 50’s and beyond look like, and you can too. By getting clear on how you want to feel and what you want out of your health and life, you can incorporate these simple hormone-loving habits into your daily routine with ease and grace. At the end of the day, my mama believes that love, gratitude, and positivity are key players in what keeps you youthful. It is totally possible for you to achieve your goals and enter into this amazing new phase of your life without the struggles that generations of women before us had to endure. Now is your chance to take back control of your body through simple and natural solutions, so let's do this! Resources Mentioned: Order the Essential Oils Menopause Solution book and get access to the Menopause Toolkit ($500 in bonuses) Buy The Essential Oils Menopause Solution on Amazon Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Embrace Your Hormonal Changes You Should: Equip yourself with the knowledge necessary to understand what is truly going on with your body Stop believing menopause myths and shift your mindset towards the possibility of an amazing new future Give your body what it needs to thrive during this time of hormonal transition Are you tired of hearing that what you are experiencing in your body is just a symptom of getting older? So many women are given band-aids by doctors who don’t truly understand what is going on with their bodies during perimenopause, menopause, and beyond. My new book, The Essential Oils Menopause Solution, is my answer to debunking these menopause myths and helping women just like you find solutions that promote actual healing. Become the CEO of Your Health I am a functional practitioner, women’s hormone expert, and the author of eight books, including my newest book, The Essential Oils Menopause Solution. I am passionate about helping women in perimenopause and menopause find natural solutions to their hormone issues. For the past twelve years, I have dedicated myself to empowering women to get to the root cause of their hormone issues and become the CEO of their own health. You Can Thrive During Times of Transition Every woman deserves a body that works for them at every stage of their life. It is incredibly important to understand what is going on with your hormones during the time of perimenopause, menopause, and beyond, which is why I have created my 21-day program to help you thrive through this time of transition. My program is tried, true, and tested and will help you take back control over your hormones, energy, metabolism, and everything in between. How To Make Menopause the Best Time of Your Life So often, women are told that menopause, and the symptoms that come along with it, are just an inescapable truth. In reality, menopause can open the door for a new beginning full of energy, wisdom, confidence, and joy. Menopause is not supposed to be a silent struggle; it is an opportunity to open the door for what is possible for all of us. My new book, The Essential Oils Menopause Solution, will help you navigate perimenopause, menopause, and beyond so that you can embrace what is really going on in your body in your 30’s, 40’s and beyond. Are you ready to embrace the possibility of a journey through menopause that helps you rediscover your inner fire? Share what you are most looking forward to learning with my new book in the comments section of the episode page. In This Episode Learn what and who inspired me to write my new book (3:41) Discover my intentions for the book and how it will help you navigate perimenopause and menopause (7:22) What my mom does to feel youthful and energized in menopause and beyond (15:53) Debunking menopause myths and the trend that is happening with women over 40 (17:10) Why you need to get to the root causes of what is going on with your body and your hormones (20:21) Resources Mentioned: The Essential Oil Menopause Solution Book Related Episodes: Essentially You Episode #233: Debunking Menopause Myths Once and For All with Dr. Mariza Essentially You Episode #235: Debunking Menopause Myths Once and For All (Part 2) with Dr. Mariza Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Overcome Your Estrogen Dominance You Should: Pay attention to your symptoms and get tested to identify which type of estrogen dominance you are experiencing Rethink the products and medications you are using and the impact they could be having on your hormones Include liver detoxifying foods, herbs, and supplements into your daily routine Stay consistent about detoxing your pathways and balancing hormones in order to see results Are you in your mid 30’s or 40’s and are having a hard time recognizing yourself? Are you experiencing unexplained weight gain or crazy PMS symptoms that make you want to smash your head against the wall? The culprit could be estrogen dominance. Most doctors don’t know that estrogen dominance is at an all-time high for women over 35, and it is often overlooked or dismissed. The good news is that you can reverse your hormone imbalance symptoms through natural remedies that can help you start feeling your best again. Overcoming Estrogen Dominance With Magdalena Wszelaki Magdalena Wszelaki is the founder of Hormones Balance, an online community dedicated to helping women rebalance their hormones naturally. She is also a certified nutrition coach, herbalist, a published bestselling cookbook author, speaker, and educator. After a health crisis that resulted from a highly stressful life in advertising, starting from Graves’ and Hashimoto’s Disease to adrenal issues and estrogen dominance, Magdalena was disappointed by the lack of information she found. Her new book, Overcoming Estrogen Dominance, seeks to provide a clear and complete path to empower women with what to do about their hormonal imbalance. Consistency Is Key The first step to healing your estrogen dominance is by paying attention to your symptoms and identifying which of the two types of estrogen dominance you are struggling from. Knowing the cause of your hormone imbalance is crucial to feeding your body the right foods, herbs, and supplements to get onto a path of healing. Being consistent in your efforts to balance your hormones and detoxify your liver also plays a massive part in your recovery. Magdalena is here to share simple and easy ways to apply and adopt healthy strategies into your daily routine so that you can correct your hormonal imbalance through natural remedies. Are you ready to empower yourself with the necessary knowledge to rebalance your hormones, detoxify your liver and overcome your estrogen dominance? Share which of Magdalena’s tips you will try first with me in the comments section of the episode page. In This Episode The most common age groups to experience estrogen dominance and what you should be looking out for (11:38) The role of cosmetics, household products and birth control in hormonal imbalance (15:03) What you can do if you are dealing with estrogen dominance or liver buildup symptoms (18:36) Herbs and supplements that can help you balance out your hormones (25:20) Foods that you should add into your routine to support your liver detox pathways (29:10) Resources Mentioned: The Essential Oil Menopause Solution Book The Best Supplements for Estrogen Dominance How Estrogenic Are You Quiz Overcoming Estrogen Dominance by Magdalena Wszelaki Hormones Balance Website Follow Magdalena on Instagram | Facebook Cooking for Hormone Balance by Magdalena Wszelaki Related Episodes: Essentially You Episode #161: Why We Need to Address Estrogen Dominance with Magdalena Wszelaki Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Unlock Your Resilience You Should: Allow yourself permission to step into your identity after overcoming illness or adversity Form a community that makes you feel seen and heard in your lived experiences Find rituals such as organizing and journaling that can help you feel solid in your wellness foundation Tap into your cycle, heritage, and identity to become clear on the legacy you want to leave behind If there was ever a year that tested our personal resilience, it was 2020. While many of us are trying to search for normality in the wake of this pandemic, many of the stressors of 2020 have spilled into 2021. This is why I have asked resilience coach and educator Komal Minhas to the show to have a much-needed conversation about building resilience during these times of adversity. Resilience Through Adversity with Komal Minhas Komal Minhas helps people better understand their own strengths and capacity as they work to transform the systems we live in and teaches them tactics on how to thrive through times like these. After surviving a cancer diagnosis and a neurological illness at age 26, Komal took her ‘rock bottom’ and turned it into the place where the seeds for her company and her vision were planted. Now 30, she has been featured on Oprah’s Super Soul 100 list, has interviewed Michelle Obama, Rupi Kaur, & Sophie Gregoire-Trudeau, and more, and is the founder and host of the amazing Lessons Learned Podcast. Life After Illness When it comes to dealing with life while dealing with or overcoming an illness, we often want to put that illness into a box and set it aside and ‘get back to normal’. In Komal’s experience, you need to reconcile with your illness and realize that the reality of your new life is that your illness will always be a part of you. While you may never become the person that you were before your illness, you can face the trauma that you have endured and imagine a new identity for yourself that is more gentle and inclusive of your new needs. Creating a comprehensive plan that tunes into all of the robust parts of your identity will help you enhance both your overall resilience and your wellbeing. Your Community is Your Power We all know that self-care is important, but creating these daily habits truly is your foundation for wellness. It doesn’t matter if it’s 5 minutes or 5 hours, getting in where you fit in and building a habit of maintaining your resiliency will help you get through difficult times. Organizing your home, giving yourself little projects, and journaling can all help you to clear space for your creativity and energy. In addition to these daily habits, Komal knows that community is the most important way to build your resilience. Having a community that makes you feel seen and heard, and helps you tap into your identity and the legacy you want to leave behind is the biggest way to enhance your resilience and your wellbeing. Resources Mentioned: Get the EO Menopause Solution Book Here Lessons Learned Podcast Komal Minhas Website Follow Komal on Instagram Dream, Girl Documentary Film Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want to Start Making Over the Products in Your Home, You Should: Take a good, hard look at the products that fill your home and which ones should be replaced with non-toxic alternatives Do your research and start reading the label before purchasing anything Avoid anything with the word ‘fragrance’ or that could be a victim of greenwashing Try not to get overwhelmed by taking small steps to reduce your toxic load within your home Embrace the healing and cost-effective power of essential oils Choosing products for your home that are safe for you and your family has become increasingly confusing, especially given all of the greenwashing that happens in our grocery stores. By becoming aware of the everyday products you are using in your household, you can avoid the dangerous everyday toxins that are found in an overwhelming amount of our daily use products and keep you and your family safe. Creating a Non-Toxic Environment at Home Samantha Lee Wright is passionate about teaching others how to use the power of nature for better health and happiness. Host of the world’s #1 essential oil podcast, The Essential Oil Revolution, Samantha is a master at helping people clear the toxins from their lives and take control of their health. Samantha is here to share tips on how you can become a label-reading ninja and provide you with easy, effective, and affordable ways that you can create a non-toxic environment for you and your family. Taking Your Health into Your Own Hands Did you know that the cosmetics and personal care industries in the United States are worth 532 billion dollars per year, yet they are some of the least regulated and most chemically filled industries globally? The products we use in our homes and on our skin are scientifically proven to cause the inflammation that we see as the root causes for many chronic illnesses, which is why it is up to us to be conscious consumers when it comes to the products we use. Being a label-reading ninja sounds complicated, but it really isn’t. All it takes is baby steps to help you get past the confusing greenwashing to understand what is in your products. While chemicals are everywhere, the information and availability of healthy products are growing and can make a huge difference in your and your family’s health. The Power of Essential Oils It is common to feel a bit overwhelmed when getting started with essential oils. Still, a little bit of research can prove how simple essential oils can be when replacing toxic home products with natural remedies that have so many benefits. There are millions of people, families, and children who use essential oils worldwide who find great success with their healthcare needs, and you can be one of them. It is all about finding the balance and consistency that works for you and your family to move away from the toxic chemicals we are faced with every day and empower yourself to make your own health decisions. Resources Mentioned: Sign Up For Dr. Mariza’s 14-Day Detox Program Here The Ultimate Tox-Free Home Guide The Essential Oil Revolution Website Follow Samantha on Instagram | Facebook Branch Basics My Green Fills Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want to Find Emotional Resilience In Each Phase of Your Cycle, You Should: Reframe how you view the four stages of your period and the unique peaks and valleys in each one Embrace and recognize what you need at different times of the month Listen to your body and trust your body to send you signals as to what it needs Track your cycle to help you plan for what your body needs at each phase of the month We have talked about how to honor your body through the four different stages of your menstrual cycle, but have you ever considered how to honor your emotions? You can harness your menstrual cycle to create more energy, joy, and confidence for yourself by embracing the emotional changes that happen throughout the four phases of your menstrual cycle. It Is Time to Invest in Yourself Lucy Peach is a period preacher from Perth, Australia. With a background in human biology, sexual health education, and performance art, she combines these facets to empower and inspire people with periods to see their cycles as a strength. Lucy works to help women and youth embrace the roughly 450 periods a woman will have throughout her life so they can permit themselves to invest their energy into themselves every month. Removing the Stigma Around Periods Have you ever felt ashamed that you are not feeling the same all month long? Lucy wants you to know that you are meant to feel different at every part of your cycle and that it is not a bad thing. Every month you have the opportunity to practice your power and get to the bottom of who you are at every phase of the cycle. It can sometimes feel like everyone around us wants us to be in the middle part of our cycle, but we should really be embracing the good in every part of our cycle. Knowing where you are and asking for what you need so that you can use your best power every day of the month is the key to taking back control of your mental capacity. Taking Back Power by Listening to Yourself Lucy is on a mission to change the way we think about periods and empower other women to change the legacy of how we think about our bodies and embrace them going forward. Tracking your cycle can help you plan your activities so that you show up with your best foot forward at any time of the month. Knowing what day you are at in your cycle, checking in and tuning into your body, and giving yourself what you need, is how you can use your cycle for good and open the door for more joy, self-confidence, and self-care. Resources Mentioned: Period Queen by Lucy Peach Lucy Peach Website Lifehack Your Period Online Course Pre-Registration Follow Lucy on Facebook | Instagram | YouTube | Spotify Follow Dr. Mariza on YouTube Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

What we're talking about in this episode! Why you need to care about estrogen dominance and the role it plays in your body Take the estrogen dominance assessment and discover if you may be a candidate Explore the biggest root causes of estrogen dominance and how to address it simply Understand the science behind how estrogen dominance is created inside the body Natural recommendations to reduce your estrogen dominance and heal your hormone imbalance Episode Summary: Estrogen dominance is at an all-time high for women 35 years or older in this country. Estrogen dominance can be linked to everything from allergies to autoimmune disorders, breast cancer, infertility and an increased acceleration in your aging process. So what can we do about estrogen dominance? That is where this episode comes in. If you have been told that your symptoms are only fixable through hormonal birth control, hormone replacement, or just something you ‘don’t need to worry about’, I am here to set the record straight. Today I am taking a deep dive into estrogen dominance and covering everything that you need to know. If you are concerned that you may be struggling with estrogen dominance, this is the episode for you. Everything from naturally reversing estrogen dominance, especially if you are in perimenopause, to the biggest risks and symptoms associated with estrogen dominance are on the table today so that you can gain a clear picture of what is going on inside your body. What really matters is focusing on loving your gut and loving your liver so that your hormonal pathways can start to serve you instead of hinder you. By taking the steps to address and reversing your estrogen dominance you can take back control of your own health through natural solutions and lifestyle changes that can support your body. Are you ready to learn about the role of your different bodily functions when it comes to regulating hormones, detoxifying your cells and making changes so that you feel the best you can? Share your story of estrogen dominance and how you turned it around with us in the comments section on the episode page. Quotes: “I can fully relate to this story and fully relate to the concerns. Because it definitely begs the question of ‘could I have prevented that Hashimotos if I had addressed the estrogen dominance much earlier’? Again, it’s all about getting to the root causes.” (8:09) “Those root causes, they come into the system, and I want to talk about how they ultimately end up throwing off your estrogen levels.” (14:17) “This is why I can’t emphasize enough how important it is to love, optimize, just shower your liver with so much yummy goodness, because it is literally the gatekeeper to save estrogen metabolism.” (18:37) “Whether you fully know if you have got an estrogen dominant issue or not, this is win-win, this is a mega win-win.” (21:56) “Too often we don’t cleanse gently enough or for long enough to get real results. But this detox was designed to give you the perfect amount of time with the least amount of guess-work and hassle.” (33:04) “What if radical self-healing was one step away, and it only took 14 days to jumpstart your hormone balance?” (35:17) Resources Mentioned: Register for the 14 Day Hormone Weight-Loss Detox Here EY 154: How to Optimize Liver Function to Balance Your Hormones The Smart Moms Guide to Essential Oils by Dr. Mariza Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube

If You Want To Start Boosting Your Metabolism You Should: Incorporate one of Nagina’s three top morning nutrition recommendations to increase your metabolic flexibility Find foods to ‘treat’ yourself in the evenings that actually make you feel good the next day Focus on adding in foods rather than subtracting foods for a more sustainable mindset I truly believe that your morning routine sets your tone for the whole day. But did you know that your morning routine can also help you boost your metabolism and get rid of that stubborn weight just based on what you are putting in your body? A Metabolism Routine Built for Busy Women Nagina Abdullah is a health coach for women professionals, physicians, and 7-figure entrepreneurs who teaches women how to lose 20-60+ pounds even while working 60+ hours a week. Nagina created her metabolism-boosting morning routine to help herself and other women who have tried everything and are ready to successfully lose weight and create a sustainable and fun lifestyle change. Why Your Mornings Hold the Power Nagina’s routine mimics my morning routine exactly, which is why I am so excited to have her on the show today. Nagina knows first hand the importance of a solid morning routine and has created her plan to help women focus on adding foods that make them feel better instead of playing into the diet culture mindset of restriction. Most people don't associate losing weight with having fun, but with Nagina’s, the two go hand in hand and create sustainable, long-lasting results. Boosting Your Metabolism Starts With Your Plate When you have a metabolism-boosting morning routine, you will see slimming in your belly and the numbers on the scale dropping no matter if you are in perimenopause, menopause, or post-menopause. Nagina has seen women who have been trying to lose weight for decades finally start to see the results they have been craving with her super simple morning routine that focuses on additions instead of restrictions. With Nagina’s simple, cheap and easy solutions, you can embrace the tested and perfected fat-burning framework that helps you boost your metabolism throughout the day solely based on what is on your plate. If you are looking for the exact steps you need to get the weight off, keep it off, and boost your metabolism while having fun, this is the morning routine for you. Are you already doing one of Nagina’s three major recommendations to boost your metabolism? What is working for you in your morning routine? Share which of her tips was your favorite with me in the comments section of the episode page. In This Episode The best foods to add to your diet that can act as metabolism boosters (12:22) How to reduce bloating and inflammation first thing in the morning with one simple step (18:30) Easy options to increase the protein in your breakfast and keep yourself fed to boost your metabolism (24:30) Tips for replacing your midnight treat with something that actually makes you feel good the next day (31:35) Special ways that you can change your mindset around food to serve you and your metabolism better (38:50) Resources Mentioned: Get The Essential Oil Menopause Solution Book Here 5-Day Slim Down for Fierce, Feminine Leaders Masala Body Website Healthy Lifestyle for Professional Female Leaders Facebook Group Follow Nagina on Instagram | LinkedIn | Pinterest Related Episodes: Essentially You Episode #256: How to Build Lean Muscle and Boost Your Metabolism Based On Your Menstrual Cycle with Dr. Stephanie Estima Essentially You Episode #192: How to Makeover Your Metabolism For Long-Term Success with Mark Sisson Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Start Allowing Your Body To Do What It Was Created For You Should: Use Dr. Will’s 4-week fasting guide to clean out your cells Start listening for your intuition and making notes of the foods that make your body feel great Find your own sweet spot when it comes to metabolic flexibility and fueling your body with what feels good for you Integrate wellness into your life infused with a true knowledge of what your body loves and hates If you want to feel good, have energy throughout the entire day, get a good night's sleep, and successfully achieve your ideal weight, it is essential to get your inflammatory levels under control. Inflammation is the driver of most major diseases, but the good news is that you can use food and fasting to fight inflammation and regulate your hormones. Gain Metabolic Flexibility and Find Food Peace Dr. Will Cole is a leading functional-medicine expert who consults people worldwide and specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach. His new book, Intuitive Fasting, shows how to use the powerful benefits of flexible intermittent fasting to gain metabolic flexibility and find food peace. Intuition Is Key We all have an inflammatory response system that is unique to us, which is why Dr. Will encourages the use of intuitive fasting to learn what your body loves and hates. Fasting allows your cells to clean things up and allows your body to burn fat for fuel first and sugar for fuel when you need it. Dr. Will wants you to use fasting as a way to grow in your intuitive awareness of what feels good for your body specifically so that you can adopt fasting practices into your life long term. The combination of flexible, vacillating, intermittent fasting, along with a nutrient-rich ketotarian diet, can help you find your unique sweet spot, increase your metabolic flexibility, and fuel your body with the foods you love. Not Another Fad Diet While the idea of fasting may seem like another fad diet, it couldn’t be further from that. Our bodies and genetics are designed to make the most of fasting in a healthy way, and the benefits of fasting are literally coded into our DNA. In addition to fasting, a ketotarian diet can mimic the same benefits of fasting, allowing for more powerful results. Finding the right foods for your body and when to eat them can help stop inflammation in its tracks and allow you to really get aligned with what your body needs from you. Have you ever tried fasting? Are you looking to have your intuition guide you in the way you take back control of your health? Share your thoughts on Dr. Will Cole’s Intuitive Fasting framework with me in the comments section of the episode page. In This Episode How to start intuitive fasting and why it works so well for gaining metabolic flexibility (7:10) Recommendations for your fasting journey after the initial first four weeks (12:32) Which life-giving foods you should be focusing on and how you should be eating (14:10) Benefits that you can expect when increasing your metabolic flexibility through fasting (19:20) Why becoming more intuitive about your health is the cornerstone of sustainable wellness (29:40) Resources Mentioned: Dr. Will Cole Website Intuitive Fasting by Dr. Will Cole Follow Dr. Will on Instagram | Facebook | Twitter Related Episodes: Essentially You Episode #133: Understanding Inflammation and Your Individual Food Triggers with Dr. Will Cole Essentially You Episode #32: Calm Inflammation with the Ketotarian Diet with Dr. Will Cole Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Build Lean Muscle and Boost Your Metabolism Based On Your Menstrual Cycle You Should: Reset your metabolism and increase your metabolic flexibility by burning fat for fuel rather than sugar Take ownership of your body and start listening to your intuition Eat and train in tune with the four phases of your menstrual cycle and your lifestyle Your menstrual cycle can impact your energy, metabolism, and even your creativity. So doesn't it make sense that you could leverage the four phases of your cycle to achieve optimal health and metabolic flexibility? While your body is constantly evolving every month, there are some simple ways that you can increase your metabolic flexibility, start eating for your cycle and become more in tune with your innate intuitive bodily wisdom. Leveraging Your Cycle for Optimal Health Dr. Stephanie Estima is an expert in metabolism and body composition. She is focused on distilling strategies in nutrition, movement, and mindset to actualize human potential, longevity, and achievement. She is here today to share ways to navigate your hormones' changing landscape to treat your body right. Eating in Tune with Your Cycle Hormone imbalance, your stress response system, your menstrual cycle, and your metabolism are all deeply interconnected. The truth is, all women are born with the ability to burn fat for fuel or sugar for fuel, but we are never taught how to access the fat-burning pathway. Dr. Stephanie suggests starting there and then moving to a female ketogenic diet to introduce a nutrition plan that is in tune with your menstrual cycle. Women are designed to have different needs during each of our four phases, but no woman is the same. Once you understand your natural rhythm and how long you stay in each phase, you can customize everything from your meal plan to your workout to better serve your body. In the long run, this will make you more metabolically flexible, decrease your perceived stress, and better prepare you for the hormonal changes in your present and future. Listen to Your Body As a woman, it is so important to learn how to listen to your body signals. Dr. Stephanie and I know that every woman is like a snowflake, and you have to take the time to learn how you uniquely operate. By taking ownership of our bodies, learning how to let your intuition be your guiding light, and understanding what you need for your female physiology, you can leverage your cycle to match up with your nutritional profile and start seeing the results you have been looking for. You get to choose the way you view your thoughts, your body, and your hormones. Perimenopause, menopause, and beyond can be an incredibly exciting, sexy, and fun time if you listen to what your body is telling you and honor and adapt to the changes your body is going through. Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit 4-Week Meal Plan Free Gift The Betty Body by Dr. Stephanie Estima Dr. Stephanie Estima Website The Estima Diet Protocol Follow Dr. Stephanie on Instagram Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Start Transitioning From Perimenopause Into Menopause With Ease and Grace You Should: Keep your body and muscles moving and get in where you fit in Reduce your toxic load and prevent the harmful effects of environmental toxins on your body through essential oils Use nutrition to stabilize your hormones and detoxification Set boundaries and utilize the self-care time that is non-negotiable for you Ask for help, say no to what does not serve you, and create a morning ritual for you Have you ever felt misinformed or uninformed about the changes that your body is growing through during perimenopause and menopause? You are not alone, as there are millions of women just like you who are trying to navigate their bodies during their 30’s, 40’s, 50’s and beyond with little to no help or understanding. How To Embrace Hormone Changes Naturally I believe that every woman deserves to know how their body is working and what these hormonal changes mean, and how you can embrace this new stage of life with ease and grace. Perimenopause can start in your mid-to-late 30’s and last anywhere from 4-12 years. While that may seem like a daunting number, the truth is that you have a lot more control over your hormones and this hormone transition that you have been led to believe. While your body is unique and there is no way to predict how it will react to these hormone changes, there are a lot of levers you can pull to ensure that this transition is as simple as possible for you and your body. Setting Your Body up for Success Many women are allowing their bodies to pay the price for decades of feeling stressed out and doing everything for everyone all the time, which sets us up for a crazy rocky hormone transition. But, the good news is that your hormones are constantly changing and adjusting to the environment you are in, and there is a lot to enjoy in this new stage of self-discovery. By setting yourself up with the protocols mentioned in this episode, as well as the free Perimenopause and Menopause Relief Summit, you can set your body up for success as much as possible. What we do everyday dictates so much of how our body responds to life, especially during menopause and menopause. Are you ready to join in the game-changing perimenopause and menopause relief summit? Let me know which speaker you are most excited to hear from in the comments section of the episode page. In This Episode Discover what is really going on during perimenopause and menopause to make changes specifically for you (7:25) How to handle the two stages of perimenopause and what to do about your symptoms of each phase (10:52) The most important things that you can do right now to set yourself up for hormonal transitions with ease and grace (15:46) Why you need to be looking at everything behind the scenes when diagnosing your perimenopause symptoms (24:12) Easy ways to transition your body to perimenopause and menopause (28:52) Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit Related Episodes: Essentially You Episode #243: What You Need to Know About the Stages of Perimenopause and How To Address Them Essentially You Episode #211: What Is the Difference Between Perimenopause and Menopause and Why Is It So Confusing? Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Find Your Weight Loss Code You Should: Stop believing that everything that is working for other women is also going to work for you Do a hormone test that tells you what your body is asking for and when Find a balance between a calorie-restrictive diet and a way to nourish your adrenal system and thyroid I know first hand how frustrating it can be to not know what is going on with your body. The #1 most disruptive symptom I hear from women in perimenopause and beyond is unexplained weight gain and weight loss resistance. Often times it’s a combination of hormones and lifestyle that can be the culprit, but it takes some work to figure out your unique weight loss code. You Are Not Alone in This Struggle Karen Martel is a Certified Transformational Nutrition Coach and weight loss and hormone expert. After finding stubborn weight after the birth of her first child, Karen tried everything that other women were doing but still found no success. It wasn’t until a naturopath ran a hormone lab that she realized the real source of her issues. Karen is determined to bring this knowledge to other women, and help them breakthrough weight loss resistance to find their own personal weight loss code. Through nutrition and hormone optimization, Karen is passionate about helping the millions of other women dealing with these issues figure their bodies out. The Goldilocks Protocol Almost every woman in North America is dealing with some sort of cortisol or insulin issue but doesn’t know it. When we enter our late 30’s and early 40’s, our progesterone and estrogen start to drop and can wreak havoc on our hormone levels. A common side effect of this change in hormones is weight gain, but it takes an individualized protocol to figure out what is going to work for you. Over-exercising, restricting our food intake, and trying to place a bandaid on our root cause of hormone issues is not doing you any good. You can’t lie to yourself about your health, and it is time you started listening to what your body is trying to tell you to find lasting change. Finding The Diet That Works For You As women, we are constantly bombarded with the next new diet that promises to cure all of our concerns. In reality, these fad diets are ruining your metabolism and making us suffer. Methodologies such as the ketogenic diet or intermittent fasting can work as a therapeutic way to get your hormones back on track, but they are not sustainable in the long term, especially for women. Karen recommends a primal based diet, which is easier to follow and puts you in a natural caloric deficit without all of the sufferings. While there is no magic pill to fix your root cause issues, coming to terms with that and putting the work into figuring out your personal weight loss code can have a game-changing effect on your overall health. Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit Karen Martel Website The Other Side of Weight Loss Podcast Follow Karen on Instagram | Facebook | Twitter | YouTube Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want to Create Your Own 5 Minute Wellness Routine You Should: Acknowledge your striving mindset and the differences found in a feel-good mindset Shift your mindset by taking actionable steps to put yourself into a feel-good state Allow yourself time to focus on how you feel rather than be productive Customize your routine to fit into your daily schedule and create habits that enforce that routine Have you spent your 20’s going non-stop, only to feel the physical burden of your constant busyness now? Often times we don't even realize how bad we feel because we get used to it as our ‘normal’. But the truth is, self-care is a non-negotiable for survival, and you deserve a minute to pause and take care of yourself. The Feel-Good Effect With Robyn Downs Robyn Downs has been in the same position you are. Robyn has dedicated her life to spreading the feel-good effect. Using simple, science-backed strategies, Robyn helps people implement small hinges that can create big change when it comes to their emotional and physical wellbeing. Her work taps into cutting-edge science and psychology, neuroscience, mindfulness, and habits to help you find more calm, ease, and joy in your life right now. Gentle Is the New Perfect Robyn lives by the motto that ‘gentle is the new perfect’. By rejecting the striving mindset that so many of us have been caught up in, Robyn wants you to focus on what feels good instead. The feel-good mindset focuses on self-compassion, flexible thinking, and gratitude, the exact opposite of the striving mindset. Despite what you may have been told, being kind to yourself will not make you lazy or a quitter. But it will allow you to stop striving for perfectionism and make space for joy and rest in your daily life. Get in Where You Fit In You may think that you don't have time for self-care or to take a break. With Robyn’s 5-minute wellness routine, you can practice shifting your mindset for just an instant and see what a world of difference it can make. Robyn’s system puts into place actionable ways that you can put yourself into a feel-good state. By practicing the 4 R’s, revive, refresh, restore and rest, you can customize how it works into your life in as little as 5 minutes. The beauty in Robyn’s method is that it allows you to stop being productive and take some time to create actions and habits that are solely related to how you feel. Can you relate to our stories today? Are you feeling the physical repercussions of busyness and are ready to create small changes to support your brain and body? Share how you will create more ease in your life through a 5-minute wellness routine with me in the comments section of the episode page. In This Episode Learn why perfectionism and comparison thinking is standing in your way (9:45) How to navigate and reorient what it means to have it all (15:43) Tangible practices that can cement a feel-good mindset instead of a striving mindset (18:52) Tips for creating your personalized 5-minute wellness routine (31:15) Suggestions of rituals that you can relish in to make time for you where it fits into your life (35:45) Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit The Feel Good Effect by Robyn Downs Real Food Whole Life Website The Feel Good Effect Podcast Join the Real Food Whole Life Community Follow Robyn on Instagram | Pinterest Related Episodes: Essentially You Episode #149: Why Mindfulness and Mindset Are Key To Healing Miracles with Elaina Ray Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Stop Dieting Unsuccessfully, You Should: Stop restricting yourself and start viewing nutrition and exercise as a skill Change your mindset and incorporate your favorite foods into your weight loss plan Explore new exercises such as lifting weights to improve your metabolism Create a personalized approach that works for you and your body Health resolutions and diets often bring in a new year, but that is not the best way to improve how you feel. Changing your health outcome starts with what is on your fork, and all it takes is simple and actionable changes. Nutrition and Fitness as a Skill Rachel Freiman is the CEO of MindStrong Fitness and is passionate about teaching others the skills necessary to ditch diets forever and embrace nutrition and fitness. Rachel is an educator at heart and focuses on both the mental and physical sides to building healthy and sustainable habits. Why You Need to Break Up with Dieting The truth is, diets are not sustainable. The belief that we haven't lost weight because we haven't found the ‘right’ diet stems from companies trying to sell you things. Rachel believes that the key to long-term health is education and developing the skills to focus less on restriction and more on what makes you feel good. Changing your mindset and healing your relationship with food will help you realize that the problem isn't you; it is the methods you have been using. Getting out of the ‘all in or all out’ mindset and instead focusing on the pleasure principle will give you the momentum you need to stop playing into the one size fits all diet industry. Figuring Out Your Personal Macroplan If you want to change your health, you need a personalized approach that is going to work for you and your body. Even if you have the strongest willpower in the world, telling yourself ‘no’ to foods you enjoy will not last. Labeling foods as good or bad, or working out in ways that don't actually provide the results you are searching for, is doing nothing for your physical or mental health. By approaching nutrition and exercise as a skill, you can develop habits that will serve you much better in the long run. Are you ready to throw out your health resolutions for 2021? Share how you are supporting your body in a way that serves you in the comments section of the episode page. In This Episode: Why diets will never be sustainable for any of us (10:40) The role of mindset when healing your relationship with food and nutrition (15:25) What to do if you are working out super hard but the scale isn’t moving (21:52) How to train your metabolism to speed up through nutrition and weight training (25:06) Breaking down the demonization of carbs and why it is misplaced (26:30) Resources Mentioned: Free Perimenopause and Menopause Relief Summit Becoming MindStrong: The Truth About Health, Fitness, and the Bullsh*t That's Holding You Back by Rachel Freiman MindStrong Fitness Website Follow Rachel on Facebook | Instagram | YouTube Related Episodes: Essentially You Episode #208: How Exercise Can Either Boost Your Metabolism or Damage It At Age 40+ With Debra Atkinson Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Heal Your SIBO You Should: Address the three main risk factor buckets and identify the root cause of your bacteria overgrowth Find a bodyworker to help you navigate which protocol will work best for you Embrace a beautifully diverse diet by focusing on an anti-inflammatory protocol SIBO, or Small Intestine Bacterial Overgrowth, affects millions of people but can be difficult to nail down. Unlike other gut imbalances, SIBO happens when there is an overgrowth of bacteria in the upper part of your digestive tract. Because of the importance of the location of this bacteria, it takes the right support to heal your gut and reduce your inflammation. Healing SIBO Through Food with Phoebe Lapine Phoebe Lapine believes that food can and should be medicine. A writer, gluten-free chef, culinary instructor, Hashimoto’s advocate and so much more, Phoebe is here to share her story of autoimmune disease and healing SIBO from the inside out. What You Need To Know About SIBO Due to stress, lifestyle factors, and hormones, women suffer from SIBO far more often than men. It is important to understand the connections between all of these factors so that you can uncomplicate your symptoms and work on finding the healing protocol that is right for you. Everything from structural issues in your gut to your body's ability to kill bacteria can have an impact on your likelihood of developing SIBO. Gas, bloating, thyroid hormones, and so much more can play a role here, which is why it is essential to equip yourself with the necessary knowledge to address your gut dysbiosis in the best way possible. Finding the Right Treatment for Your Body Addressing bacteria overgrowth takes an individualized approach to be the most effective possible. Antibiotics, herbs, and different diets can all be helpful depending on your unique sensitivity, lifestyle, and detox methods. It is important to know what you are working with before you start to treat your symptoms. Phoebe suggests starting from a place of anti-inflammatory protocols. You don't have to stop enjoying food to cure your gut bacteria; all it takes is the knowledge to guide yourself through gut complications and get to a place of a beautifully diverse diet. Phoebe is a real example of the amazing possibilities of healing SIBO and clearing up what is going on in the body through food, lifestyle, and body kindness. Do you or someone you love suffer from SIBO? Share which of Phoebe’s tips you are going to incorporate into your daily routine with me in the comments section of the episode page. In This Episode Why women are more susceptible to SIBO than men (12:21) The three different buckets that can impact your gut and hormone symbiosis (19:38) Where to start when testing for SIBO and other digestive issues (25:42) Which foods you should be focusing on to fix your SIBO and inflammation (31:34) How to embrace the diversity of life with anti-inflammatory versions of comfort food (38:25) Resources Mentioned: Order the SIBO Made Simple Book Here SIBO Made Simple Website SIBO Made Simple Podcast Feed Me Phoebe Website The Wellness Project Website Follow Phoebe on Instagram Dr. Allison Siebecker Website Related Episodes: Essentially You Episode #230: Dismantling Myths About Leaky Gut, Gut Health and Probiotics with Tina Anderson Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

If You Want To Stop Chronic Stress In Its Tracks You Should: Recognize when you are feeling stressed and identify your personal symptoms Create a ritual to calm your stress response and check-in with yourself Stop leaning on your distractions and start reflecting on the ways you deal with stress Change your actions and thoughts to add value rather than chaos Stress can not only impact your mood and energy, it can actually change the way in which your brain responds to the source of your stress response. For so many women who are combating stress on the daily, this chronic affliction can have serious long-term effects on their physical health, mental state, and overall wellbeing. Heal Your Life From Chronic Stress Dr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and medicine, and is the new co-author of the book When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Dr. Love is passionate about helping others get to the bottom of their stress bucket and loves to help others find a way to live life without chronic stress pulling them down. Stress Is Like Snorkeling Dr. Love believes that life is like snorkeling. Often we can be distracted by everything that is happening around us, focusing on keeping an eye out for sharks and enjoying the brilliance of the world under the sea. But suddenly we can look up and realize that we have drifted out past where we started and no longer recognize our surroundings anymore. Stress works just like snorkeling, which is why we have to take the time to check on ourselves, remove the distractions, and pull ourselves back into shore. Walking through these steps can help you evaluate how you react to chronic stress and take action to better handle your problems. The Five Steps To Get a Grip on Stress The five steps outlined in Dr. Love’s new book can help you get a grip on your stress, figure out what you can about an issue, take action, and reflect on what you have been through. The time of introspection is crucial when analyzing if the actions and thought patterns you have are adding value to your life, or just creating more chaos. None of us have time to get hung up in the vicious cycle of chronic stress. Dr. Love’s tools can help you get to the bottom of your stress bucket so that you can face new stressful challenges with the capacity to combat whatever happens. Are you ready to stop living in a cycle of chronic stress and start empowering yourself to engage with what serves you? Share which of Dr. Love’s tips you are going to implement into your daily routine with me in the comments section of the episode page. In This Episode The surprising symptoms of chronic stress that you may be completely overlooking (7:40) How past traumas can play a role in the root causes of your physiological issues (11:47) The importance of taking the time to reflect when going through big stressors (23:42) Why you need to make the time for self-care without feeling guilty (31:04) How to analyze if your actions and thoughts are adding value or chaos to your life (34:00) Resources Mentioned: Calm & Restore Instant Chewable When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress by Dr. Jennifer Love and Kjell Tore Hovik Love + Hovik Website Follow Dr. Love on Instagram Related Episodes: Essentially You Episode #178: Are You Addicted to Stress? How To Banish Stress with 3 Strategies Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

WHAT WE’RE TALKING ABOUT IN THIS EPISODE Things you can do on a daily basis to create the beautiful life you desire Why you need to embrace being the manager of your own mood for better results The importance of making space for dreaming and how to make your dreams come true Overcoming the cultural messages of your 40’s, 50’s and 60’s in order to thrive How to turn your life around with intentional relationships EPISODE SUMMARY After almost 21 years as the executive producer of the Oprah Winfrey Show and co-president of Harpo Studios and the Oprah Winfrey Network, Sheri Salata realized that she had created the career of her dreams, but didn’t have the life of her dreams. This inspired Sheri to forge a new path for herself and redefine ‘the middle of life’ to create the dream life she wanted for herself. Sheri’s new book, The Beautiful No, is so powerful that you will want to gift it to every important woman in your life. An epic talk about life lessons and creating your dreams at any age, Sheri is reimagining life in the middle and thriving because of it. When you are able to commit to your own version of radical self-care, gain clarity on what is serving you on your journey, and make room for the things in your life that make you feel good, you can turn your negativity ship around and manifest what is supposed to be happening for you in this life. If you are stuck feeling blue, lonely or not totally in love with your life, Sheri is here to ask you, if not now, when? By making dreaming a part of your daily practice you can harness its power as a quantum act and serve yourself through the constant and deliberate act of going after what you want in life and not settling for anything less. RESOURCES MENTIONED The Beautiful No by Sheri Salata The Sheri + Nancy Show Essentially You Episode #48: How to Create Your Dreams Integrating the Pillar Life Approach with Sheri Salata