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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

The foods you eat are either causing or fighting inflammation, and I’m tackling some of the biggest heavy-hitters in today’s Friday Q&A episode. Digestive issues, low energy, brain fog, allergies, skin rashes, migraines, PCOS, thyroid issues, and so many other common problems are the direct result of inflammation in your body. Tune in today to hear why inflammation is so important to address, which foods are the most common culprits, and how you can get relief by making some intentional food choices that will help your body heal! How food causes inflammation in your body and what symptoms are the result A simple inflammation assessment to help you determine if you need to check in with your diet choices The top 8 inflammatory foods that you should consider removing from your diet to keep you feeling your best Gentle yet effective solutions to reset your hormones and reduce inflammation in only two weeks Mentioned in this episode: Join the 14-Day Detox Detox Blends Cheat Sheet Additional resources: What to Eat to Balance Your Hormones Essentially You episode 139: Eat to Beat Illness with Dr. Rupy Aujla Essentially You episode 133: Understanding Inflammation in the Body and Discovering Your Individual Food Triggers with Dr. Will Cole

WHAT WE’RE TALKING ABOUT IN THIS EPISODE Powerful tools to help you attract what you desire through your thoughts Learn how you are keeping yourself trapped in the false positives of your limiting beliefs How to seamlessly implement The Success Principles into your daily life The importance of being in gratitude, service, and joy during COVID-19 Ways you can start acting ‘as if’ in order to achieve your wildest dreams Why you should be asking for feedback to turn your perceived failure into success EPISODE SUMMARY Jack Canfield is the author of The Success Principles, a book that truly changed my life over a decade ago. The co-creator of Chicken Soup for the Soul Series, a 42-time New York Times bestseller, and record holder in the Guinness Book of World Records for having 7 books on the NYT bestseller list at the same time, Jack knows what he is talking about. Known as America’s #1 success coach, Jack has helped hundreds of thousands of people over his 40-year career identify what makes successful people different. Even during this time of crazy uncertainty, you can focus on going inward and working on yourself. Instead of spending your time binge-watching Netflix, implement Jack’s principles to help yourself take responsibility for your life, happiness, financial state, state of abundance, and quality of your relationships. By implementing the habits of successful people, you can step into the ‘as if’ mentality, start taking 100% responsibility, and use affirmations to start manifesting the things that you truly want out of life. Jack is here to provide you with the ‘secret sauce’ of success principles so that you can start to live your life by design. During this time of sheltering, it is important to look for the good and focus on ways that you can be creating the success that you want. Even in difficult situations, there is always a little bit of good going on, so why not start with creating that good within yourself? By tapping into what you want to feel, you can start embracing how life can happen for you, not for you. RESOURCES MENTIONED Jack Canfield Website The Success Principles Workbook by Jack Canfield The Success Principles by Jack Canfield Follow Jack on Facebook | Instagram | YouTube | Twitter Success TV Channel The Speed Dial the Universe Journal

IN THIS EPISODE: ELIMINATE SEVERE PMS SYMPTOMS Today, I’m tackling something I hear about from my listeners every day. So many women reach out to me wondering what the heck is going on with their periods, why they suddenly have PMS that makes them not even recognize themselves, and how to make it stop. If erratic or heavy periods, unstable moods, cramping, bloating, trouble sleeping, hot flashes, migraines, and sugar cravings have become your “normal,” you don’t want to miss this episode. It doesn’t have to be like this. I’ll help you understand what’s behind these changes and give you tools to help you get control over your body. Understanding the perimenopause spectrum and where you fall on it Why periods are unpredictable and often worse during perimenopause The #1 thing that’s behind your symptoms Natural lifestyle tools to ease your symptoms My top supplement recommendations for perimenopause, PMS, heavy periods, and more MENTIONED IN THIS EPISODE: Save 15% on your Organifi order Essentially Whole® Magnesium Restore Essentially Whole® Activated B Complete Essentially Whole® Progest-Restore

If You Want to Improve Your Overall Health You Should: Address which areas of your life you inherently know could use some improving. Embrace the foundational principles of health that can help you adapt more easily to what you cannot control. Improve your overall sense of well-being so that the likelihood of chronic thyroid issues starts to go down. Millions of people worldwide, especially women, are struggling with low thyroid function but have no idea. When it comes to thyroid issues, being misdiagnosed is common, mainly because there is no test to identify hypothyroidism. While there may not be a test, the good news is there are multiple free and straightforward ways that you can start supporting your body and reversing cellular hypothyroidism before it becomes a bigger problem. Foundational Principles of Health with Dr. Eric Balcavage and Dr. Kelly Halderman Dr. Eric Balcavage and Dr. Kelly Halderman are thyroid experts and authors of the new book, The Thyroid Debacle. Dr. Eric and Dr. Kelly took their own past issues with thyroid functioning and have created foundational principles to help anyone improve their health and cellular longevity. By making foundational changes to the way you live your life, these principles can help improve the way you feel no matter what health issues you are facing. Understanding the Nitty Gritty of Hypothyroidism When your cells feel overwhelmed, they go into SOS mode and convince the other cells around them to do the same. This overwhelm leads to cellular hypothyroidism, which can slow down your metabolism, increase your perceived stress, and have a negative impact on the way your whole body is functioning. The good news is that it is possible to reverse cellular hypothyroidism before it becomes a bigger problem. Your diet, lifestyle, emotions, sleep, breathing, and even past trauma can play a role in how your body functions. It is up to you to implement Dr. Eric and Dr. Kelly’s foundational principles so that you can start to improve your health and wellbeing in as little as 30 days. How to Achieve Optimal Health Simply and for Free The truth is, there is no magic pill or potion that can make you feel better. Regardless if you are dealing with hypothyroidism or another health issue altogether, everything is connected. It takes whole foods, restful sleep, proper exercise, and minimal stress to create the health conditions your body needs to thrive. Dr. Eric and Dr. Kelly’s powerful protocol is designed to help prevent hypothyroidism from happening to millions of more people, but can truly be used to improve the way you feel no matter what health issues you have. By putting in the work to change your habits, beliefs, and behaviors, you can restore your health and physiology one step at a time. Resources Mentioned: Use Promo Code drmariza for 15% Off Harmony by Organifi The Thyroid Debacle by Dr. Eric Balcavage and Dr. Kelly Halderman 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

Sugar, chocolate, and snack cravings are REAL (especially right now with our pantries so easily accessible all day long). But these foods have a deep impact on your hormones, mood, weight, energy, skin health, and so much more. If you’ve found yourself raiding the kitchen for a mid-day or late-night treat, tune in to today’s episode for simple ways to break this self-sabotaging habit. My tips will give you what you need to say no to cravings all day long! Understanding how extra snacking and sugar cravings impact your body My 4 steps to beat sugar cravings and stop your snacking habits The top essential oils for nixing cravings at a moment’s notice Long-term solutions to keep the cravings from coming in the first place Additional Resources: Save 15% on Organifi Harmony Hormone Balance Register for Dr. Mariza's free Detox Masterclass (May 12th) On the blog: 5 Steps to Breaking Up with Sugar On the podcast: Could Breaking Up with Sugar be the Biggest Key to Healthy Eating? With Molly Carmel Resource: Essential Oil Recipes for Cravings and Fatigue Cheat Sheet

If You Want To Best Prepare for Your 4th Trimester You Should: Map out your support before giving birth to make sure you will have the village you need to raise your child Give yourself space to care for yourself and set aside time that is just for you Nourish your body with the right foods and supplements to support your hormones Be prepared and listen to your body to know when you are ready to resume normal life after giving birth No matter how many books you read, courses you take, conversations you have, or advice you have been given, having a baby, especially for the first time, can bring moments of uncertainty, exhaustion, and bliss. Navigating your new body, and your new baby, can be a significant adjustment, but it is possible to take on this beautiful time with ease and grace. Understanding Your 4th Trimemester with Dr. Cleopatra Kamperveen Dr. Cleopatra is The Fertility Strategist and Executive Director of the Fertility & Pregnancy Institute and is back for round two of our pregnancy discussion. Dr. Cleopatra is an expert when it comes to the two phases of pregnancy that are often ignored by society, the primemester, and the 4th trimester. Today Dr. Cleopatra is here to paint a picture of what life looks like postpartum so that we can be prepared with as much knowledge as possible before bringing our super babies into the world. Always Be Prepared The transitional period between birth and the first 12 weeks postpartum, otherwise known as the 4th trimester, can be physically and mentally draining for mama and for the baby. While there is no way to fully prepare for what to come, it is crucial that you put a plan into place before your baby arrives so that you can be prepared for what is to come and plan accordingly. Mapping out your support, setting aside your time, and nourishing your body with the right foods and supplements can have a huge impact on your ability to transmit health from one generation to the next. By taking care of yourself and your baby, you can face this new period of discovery with ease and grace. The Love Cocoon Taking care of a new baby and yourself is full-time work. While it is important to be realistic about what you are both going to need, it is not all doom and gloom. Knowing your limitations, asking for help, and finding connections are all incredible ways to focus on keeping you and your baby healthy and happy. The 4th trimester can be treated as a love cocoon, but you need to be real and honest with your experiences to your support group to be able to enjoy this magical time. Are you about to welcome your own bundle of joy? In what ways are you preparing for your 4th trimester? Let me know in the comments section of the episode page. In This Episode How to navigate your fourth trimester with or without the right type of support (8:07) Tips for supporting your hormone levels once you have delivered your baby (18:23) The huge role your support system can play in your postpartum depression (22:09) Which foods and supplements you should take to stay healthy physically and mentally in your fourth trimester (26:30) Why it is okay to listen to your body over your doctor when it comes to getting back to ‘normal’ after giving birth (34:00) Resources Mentioned: Save 15% on Organifi Harmony Hormone Balance The Fertility & Pregnancy Institute Website The Ultimate Fertility Checklist Related Episodes: Episode 242: How to Eat and Supplements During Pregnancy to the Health of Mama and Baby 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

The holidays are supposed to be “the most wonderful time of the year,” but for many of us, it’s also the most stressful, draining, and overwhelming. Balancing family dynamics, changing schedules, and different eating habits can be so hard on your body, leaving you feeling burnt out before the season is even in full swing. Tune in to today’s episode for 10 simple ways to make sure your holiday eating and holiday stress don’t get out of hand. These daily practices will make sure your health and energy stay on track all season long and answer questions like “what do I do at a holiday party?” or “how can I stick to my exercise and eating routine, even if I’m out of town?” This episode is going to be a lifesaver during this season, no matter what it looks like this year! 10 healthy eating hacks to help you stick to your goals and be successful, even if you have a full lineup of events and are traveling How to recognize emotional eating and ways to fight back against it so you can prevent holiday weight gain Easy ways to distinguish physical vs. emotional hunger and what to do to respond appropriately The power of being gentle with yourself this season and 10 daily stress-free hacks to make the holiday season peaceful and joyful Mentioned in this episode: Save 15% on Organifi The DASH Diet Cookbook Detox Blends Cheatsheet Related Resources: How to Say Goodbye to Unwanted Sugar Cravings Essentially You episode 224: How to Finally Let Go of Emotional Eating and Self-Sabotage with Natasha Allen Essentially You episode 194: Three Simple Ways to End Emotional Eating with Tricia Nelson

If You Want to Stay Calm in Times of Crisis You Should: Start listening to your body during times of stress and build awareness around your bodies signals. Be intentional about how you start your day and how you want to show up in the world. Incorporate small things into your morning routine that will set you up for success. Get curious about what you are feeling, label it, and sit with it instead of running from it. Practice letting go of control and accept that your reality is often something you cannot control. Shift your mindset to focus on the opportunities that your stress can bring you. Have faith that your current situation will bring you to the best-case scenario. You know the stress you feel about changes out of your control? Have you ever considered that these changes could actually be a positive thing? By focusing on the best case scenario you can move through your stress response system, shift your state of mind, and set yourself up through self-care rituals that take no extra time out of your busy day. The True Effects of Stress with Nicole Mixdorf Nicole Mixdorf is a stress and crisis expert, Chief Wellness Officer of Balance by Nature, and she knows what she is talking about when it comes to stress. Nicole was recently awarded Most Influential Woman in Corporate Wellness Services USA 2020 by Acquisition INTL Magazine, as well as being named one of the Top 100 Healthcare Leaders in the World 2020 by the International Forum on Advancements in Healthcare. Nicole knows first hand that despite leading a healthy lifestyle, your stress levels can play a huge role in your overall health. Getting Over Your Overwhelm Your autonomic nervous system, or your stress response system, plays a huge role in managing your overall health. During crazy times such as these, when our feelings of overwhelm are at an all-time high, it is crucial to learn how to navigate uncontrollable change without overloading our perceived stress. Stress is one of the most insidious root causes of many health issues, and without the right tools and strategies to create balance and let your intensity go, your candle will totally burn out. The good news is that you can implement small things in your pre-existing daily routine that takes no time at all. These mindset shifts and tools to build awareness within your body can have a radical change on your stress levels day today. Letting Go of Control and Embracing Acceptance Gratitude practices, essential oils, and deep breathing techniques can help you switch your stress response system tracks and change your state of mind. Instead of expecting change to bring you somewhere worse, focus on how that change could bring you somewhere better. Some of the most extraordinary things that happen in life are just on the other side of fear. When you can accept your reality, sit with how you are feeling, and have faith that whatever is coming your way is supposed to be part of your human experience, you can let go of control and look within yourself to find healing. Resources Mentioned: Stress and Hormone Essential Oil Cheat Sheet Blueprint for a Balanced Life Balanced By Nature Website Follow Balanced By Nature on Facebook | 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

IN THIS EPISODE: BEST FOODS FOR LIVER HEALTH Your liver is a critical organ for hormones, energy, detoxification, digestion, maintaining a healthy weight, and so many other things that make or break your health. If it’s not in optimal shape, your whole body is going to suffer. Tune in today to hear my top superfoods (plus some bonus supplements) you can use to keep your liver working its best. By incorporating these foods and nutrients into your daily routines, you can create balanced hormones and free yourself from the symptoms making you miserable. Why your liver is so essential for your hormones and overall health The top 10 superfoods to love your liver every day The best supplements to take for your liver, thyroid, gut health, and cellular energy MENTIONED IN THIS EPISODE Essentially You episode 154: How to Optimize Liver Function to Balance Your Hormones Vitamin C Boost Magnesium Restore Activated B Complete ADDITIONAL RESOURCES Loving Your Liver for Hormone Health The Best Essential Oils for Loving Your Liver 10 Ways to Love Your Liver

If You Want to Use Your Menstrual Cycle to Your Advantage You Should: Alter what you eat based on which phase of your cycle you are in to give your body what it needs to absorb Switch up your workout routine between heavy weight lifting, building lean muscle mass, and taking time for recovery Listen to your divine feminine power and give your body what it is asking you for You might know that you can break down your menstrual cycle into four different phases, but did you know that how you eat and exercise in each of these phases can impact your health, fertility, and metabolism? Understanding how you are evolving throughout the month can help you use your menstrual cycle to your advantage and provide optimal functioning. Optimizing Your Menstrual Cycle with Dr. Stephanie Estima Dr. Stephanie Estima is an expert in metabolism and body composition. She has a special interest in functional neurology, brain metabolism, and the specific application of the ketogenic diet and fasting to female physiology. Using her framework, The ESTIMA Method, she focuses on distilling strategies in nutrition, movement, and mindset to actualize human potential, longevity, and achievement. The Four Phases of Your Cycle The four phases of your cycle can be broken down into menstruation, the follicular phase, ovulation, and the luteal phase. Each of these phases needs specific diet and exercise routines to help your hormones function optimally and play the long game when it comes to your health and wellness. By combining Dr. Stephanie's knowledge around fasting, the ketogenic diet, and the mensural cycle, you can reduce your inflammation, get a grip on your insulin, and give your body what it needs depending on where you are at in your cycle. Weight lifting, carbohydrates, and taking a much-needed rest can all help you see tremendous results if done correctly and at the right time for your body. Listen to Your Feminine Power Whether you want children or not, your body's process of creating life requires a level of energy that no other cell in the human body has to produce. This is why it is critical to do what feels right for you and lean into your feminine power so that you can listen to what your body is telling you. True sexiness comes from knowing who you are, feeling comfortable in your skin, and taking care of yourself in the ways you should. Understanding why your body is doing what it is doing can help you tweak how you eat and work out so that you can listen to your female wisdom and rest when you need to help your body function as best it can. Resources Mentioned: 4-Week Cyclical Eating Meal Plan Dr. Stephanie Estima Website Better! by Dr. Stephanie Podcast Estima Diet 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

We all have been told the “horrors” of menopause, but few people are really talking about the biggest time of transition in a woman’s life: perimenopause. This 4-10 year period before your menstrual cycle totally stops can be a time of fluctuating hormones, uncomfortable symptoms (including hot flashes, stubborn weight, exhaustion, sleep struggles, and more), and feelings that your life as you know it is over. But it doesn’t have to be this way! Tune in to today’s episode to hear why perimenopause is a period of so much change and how you can make this transition with ease and grace to continue living with energy and health for years to come! Which hormones are the biggest players as you make the transition to perimenopause and menopause How you can immediately identify which stage of perimenopause you are in so you can start feeling better ASAP The biggest signs and symptoms of hormone imbalances and what you can do to start healing them My favorite supplement & lifestyle recommendations to relieve your symptoms and get your body back in balance Mentioned in this episode: Hormone Quiz Magnesium Restore Activated B Complete Calm & Restore Vitamin C Boost Progest-Restore Related resources: How Estrogen Dominance Affects PMS During Perimenopause What Is Estrogen Dominance and How Does It Affect Your Body? Do You Have Estrogen Dominance? Take This Assessment to Find Out... Essentially You episode #237: The Truth Behind Stubborn Weight Gain After 40 Years Old Essentially You episode #211: What is the Difference Between Perimenopause and Menopause and Why is it So Confusing? Essentially You episode #167: How to Reverse Estrogen Dominance, Especially During Perimenopause

If You Want To Set Your Body and Your Baby Up For Success You Should: Prime your body by eating whole foods that create a nourishing environment for your baby's brain development Educate yourself about the right supplements to take during your primemester, pregnancy, and postpartum Create the best possible epigenetic foundation for your baby by embracing the Primemester Protocol and the Fertility Food Pyramid Let go of your worry and support your super baby by listening to what your body needs Priming your body to get ready for a baby can take a lot of energy and can often be met with some confusion. It is important to prime your epigenetics by nourishing yourself with the right foods and supplements so that you can create your super baby, which means the happiest, healthiest, brightest, and most well-adjusted baby that you can give your epigenome. How to Shift Your Epigenetics for the Baby of Your Dreams Dr. Cleopatra is the Fertility Strategist and Executive Director of the Fertility & Pregnancy Institute. She has helped me, along with thousands of other women, learn about the primemester, the magical and powerful window of opportunity before your pregnancy. In addition, Dr. Cleopatra works to reverse reproductive aging, help women get pregnant quickly and easily, reduce miscarriage risk, and finally have the super baby they have been dreaming of for as long as they can remember. Setting Yourself and Your Baby Up for Success What you eat and the supplements you take are crucial to creating the best and most nourishing environment for your baby's health. This is critical stuff to know, as your epigenetics are being transmitted from one generation to the next, and are also constantly changing. This means that you can alter your epigenetic foundation to create an opportunity to have your super baby and support your body before, during, and after pregnancy. Through the Primemester Protocol and the Fertile Food Pyramid, you can gain the knowledge that you need to take your health and your baby's health into your own hands. Practical Tips for Creating Your Superbaby Dr. Cleopatra breaks down the top five supplements you should take during the primemester, pregnancy, and postpartum phases, which foods you should be focusing on in utero and after your baby is born, and how to set your baby and yourself up for success. It is up to you to make sure that you have everything you need for your growing baby, and Dr. Cleopatra’s practical tips for eating and supplementation are a must for any mama-to-be. Your microbiome is the second genome for epigenetic foundation, and it is only by nourishing yourself with what your body needs that you can create your super baby with grace and ease. Resources Mentioned: Get Your Free Hormone Supplement Guide Here The Fertility & Pregnancy Institute Website The Ultimate Fertility Checklist Fertility Strategy Consultation 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

How can you expect your body to make the energy you need and operate the hormone pathways without the actual building blocking to run the processes that make energy and hormone communication? Nutrient deficiencies, especially magnesium, leave you feeling stressed, worn out, and like you’re just not firing on all cylinders. But the good news is they are easy to correct! Magnesium is the #1 supplement I recommend for women because it can make the biggest, fastest difference in your hormone health and energy levels. Tune in today to learn how to leverage key supplements and start feeling better immediately! Why just taking a multivitamin isn’t enough and can still leave you deficient Which supplement, along with magnesium, I recommend for optimal energy and hormone health each and every day 5 of the biggest ways magnesium affects your hormones, energy, and more Why not all magnesium supplements are alike and which one I recommend to experience the best, fastest success! Mentioned in this episode: Women’s Daily Essentials Bundle Magnesium Restore Activated B Complete Related resources: 8 Reasons to Increase Your Magnesium Intake Essentially You episode #201: What is the Number One Supplement You Recommend for Women?

If You Want to Gain More Energy You Should: Lower your stress response to allow your body to make the right amount of cortisol for you Build muscle through resistance training in order to manage your glucose intake Stress your mitochondria consistently and in the right ways in order to balance your hormone production Implement simple and effective lifestyle changes to improve your mitochondrial function and cortisol production Do you dread having to drag yourself out of bed in the morning, knowing that you might not have enough energy to get through the day? The two biggest causes for this lack of energy is inefficient mitochondrial function and the hormone cortisol. The good news is that there are simple lifestyle changes and tools that are easy, inexpensive, and possible to do from home that can balance your cortisol and improve your mitochondrial function. Connecting the Dots With Dr. Carrie Jones Dr. Carrie Jones is a practitioner, internationally recognized speaker, consultant, and educator in all things women’s health and hormones and a fellow mitochondria nerd. Dr. Carrie is the medical direction for Precision Analytical, the creators of the DUTCH hormone test, my hands down favorite test for understanding what is going on with your hormones. Cortisol Is the Key Connecting the dots between your mitochondrial function, cortisol production, stress, sleep, and glucose can help you understand what is going on in your body so that you can relieve your symptoms and start harnessing the energy you need to get through your busy day. It is no secret that everything happening within your body affects one another. The #1 role of cortisol is to manage your glucose and help you wake up in the morning through the cortisol awakening response. You need to get out of the negative cortisol feedback loop and increase your cortisol production by feeding the mitochondria what it needs to work the right way. Happy Mitochondria = Happy Women Happy mitochondria equal happy women, and happy women make the world go round. Improve your mitochondrial happiness comes down to consistency in how you stress your mitochondria in the right ways. Things such as building muscle with resistance training, improving your posture, and getting a good night's sleep are all simple and easy ways to heal what is going on with your hormones and give you back the energy you crave. Resources Mentioned: Dr. Mariza’s Green Smoothie Recipe Guide Precision Analytical DUTCH Hormone Test – Use Code dutch50 for $50 off the DUTCH Complete or DUTCH Plus Tests Dutch Test Website Follow Dr. Carrie 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

We are still in such unprecedented territory for our lifetime, and we find ourselves grasping for anything at all that we can be doing to make sure we stay healthy. Your body relies on several key vitamins and nutrients to protect your health, and I’m breaking down the top 5 today! These vitamins are the easiest way to support your body’s defense system. Tune in today to hear exactly what you should be taking (beyond vitamin C) to give your body the best shot at staying healthy! Exactly what is the immune system, and how can you support it? Why specific vitamins and nutrients are important for immunity (and your overall health) How you can use supplements to ease digestion, boost energy, improve sleep AND support immunity The best way to stock up on some of these key supplements today! Mentioned in this episode: Shop the Immune Support Sale and get your essential supplements here! How to Immediately Boost Your Immunity and Stay Healthy Related Resources: Essential Supplements for Supporting Your Immune System Essentially You episode 177: How to Boost Your Immune System by Healing Your Gut with Dr. Vincent Pedre Essentially You episode 175: Top 10 Ways to Immediately Boost Your Immunity and Stay Healthy

If You Want to Embrace Mindfulness and Meditation You Should: Stop assuming your thoughts are facts and start being decisive about the thoughts that you give your attention Shift your relationship to your experience of life by understanding what is going on in your brain Turn small daily practices into moments of mindfulness to help you calm your brain and take control of your mental space When my husband Alex said he wanted to try meditating but didn’t feel he had the time or the knowledge to ‘do it right,’ I knew there had to be a better way. Luckily some friends recommended Muse Meditation Technology, and it has totally changed his and my world. What Is Muse with Ariel Garten Muse is a brain-sensing headband that helps you meditate by translating your brain activity during meditation into guiding sounds. It was co-founded by Ariel Garten, a Neuroscientist, mom, former psychotherapist, and former fashion designer. Ariel is probably one of the most interesting people you will ever meet and is passionate about helping people understand what is actually going on in their minds. Choosing the Thoughts You Pay Attention To Most of us go through life on autopilot, assuming that the thoughts in our head are supposed to be there and are facts. In reality, you have total control over what thoughts you want to pay attention to and the ability to take power over your own mental space. Meditation is not about stopping your mind from wandering. It is about training your ability to notice when your thoughts are wandering and choose to focus your thoughts on things that are actually serving you. By understanding what is going on in your brain with the help of technology like Muse, you can shift your relationship to your experience of life. How To Embrace Mindfulness Every Day Mindfulness can help you see the world differently. By truly experiencing what you are doing on a daily basis, even if it’s just putting on your moisturizer or going for a walk, you can practice mindfulness until it becomes an unconscious habit. It is possible to turn any practice in your day into a mindful moment that can reduce your stress, calm down your brain, and help you focus instead of being distracted. Are you willing to spend 3-5 minutes per day soaking in the enormous benefits of meditation, reducing your anxiety and fear biases, and applying mindfulness into your daily life? Share what you loved most about Ariel’s science-based approach to meditation and mindfulness with us in the comments section of the episode page. Resources Mentioned: Organifi Green Juice 15% Off Shop Page Learn More About Muse Here Muse Meditation Technology Use Discount Code choosemuse Here Follow Muse on Instagram | Twitter Follow Ariel on Instagram | 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

EVERY woman at some point in her life goes through a period of wandering, “what happened to my energy?” Or struggled to get into a pair of jeans that she was able to get into the month before. I’ve been there myself, When I was struggling with exhaustion and unexplained weight gain, I was DESPERATE for a solution. And through trial and error and digging into the research I addressed my hormone imbalances, got my energy back, lost the stubborn weight, and finally felt like myself again… And I am here to share these protocols and remedies with you so that you can get your body back and rock your dreams with boundless energy and happiness. Tune in today to hear exactly what’s going on in your body to make the weight so hard to lose and how you can take the first steps to heal your hormones and shaking that stubborn weight for good! Why your hormones and inflammation are driving your stubborn weight gain Which hormone deregulations cause your metabolism to slow and the fat to pack on The physical role chronic stress plays on your body, especially related to your weight Simple steps you can start taking immediately to get the balance back in your body and start losing weight for good! Mentioned in this episode: Save 15% on your first Organifi order here! Essentially Whole Adrenal Love Essentially Whole Magnesium Restore Essentially You episode 223: The Number One Hormone to Watch Out for At 40+ (Hint: It's Not Estrogen) Top 11 Supplements to Balance Hormones Naturally 14-Day Hormone Detox Related Resources: Essentially You episode 229: The Truth Behind Which Foods Trigger Inflammation and Belly Fat Essentially You episode 213: What is the Right Exercise if You Are Dealing with Hormone Issues? The Why Behind Weight Gain & Your Hormones

If You Want To Understand Your Metabolism Better You Should: Understand which of your lifestyle practices are contributing to the vicious cycle of insulin resistance Learn what your body needs to process energy effectively by continuously monitoring your blood glucose levels Implement simple behavioral changes by increasing your accountability and awareness of your bodies levels Did you know that almost 90% of Americans deal with some type of metabolic dysfunction? Metabolic dysfunction is, by far, one of the biggest epidemics in this country and can impact everything from your mood to the health of your immune system. However, it doesn't have to be this way! It is possible to monitor which foods are sabotaging your insulin, metabolism, and energy levels so that you can limit your risk of chronic illness and start to heal your insulin sensitivity. Taking Hold of Your Metabolism and Your Health with Dr. Casey Means Dr. Casey Means is a Stanford trained MD, biomedical researcher, and surgeon-turned-metabolic health evangelist. As Chief Medical Officer of pioneering digital health startup Levels, she’s leveraging breakthrough technology to solve metabolic dysfunction. Dr. Casey is passionate about scaling the behavioral changes necessary to create conditions in the body that allow for thriving metabolic health, stable glucose levels, and less inflammation. By merging what we know about medicine with digital tools and products, Dr. Casey is bringing root cause medicine into the digital era. Why Metabolic Health Matters The truth is, no part of your body is safe from metabolic disease if you do not treat it right.. The good news is that your body can become metabolically fit again with the right behavioral changes. These changes are low hanging fruit that can help you control your insulin and get on top of your symptoms. It is not just food that impacts your glucose levels. Food timing, sleep, exercise, and stress all play major roles in your metabolic health. These factors are also closely linked to many chronic illnesses and show the importance of making your metabolic health something that you care about as early as possible. Continuous Glucose Monitoring of the Future Traditional glucose monitoring systems have many limitations and do not provide a holistic overview of all of the varied reasons that your glucose could be spiking. This is why Dr. Casey and her team at Levels have developed software to help people track their numbers and find actionable solutions. Dr. Casey believes that everyone can uplevel their lives by getting their metabolic health in check. By tracking and measuring how your own unique body reacts to the environment that you place it in, you can start to take action and improve your metabolic and overall health. Do you or someone you know struggle with metabolic dysfunction, insulin sensitivity, or chronic inflammation? Share this episode with them and let me know what actionable behavioral change you will start implementing into your routine in the comments section of the episode page. Resources Mentioned: Organifi Green Juice 15% Off Shop Page Levels Health Metabolic Health Levels Health Blog Follow Levels on Facebook | Instagram | Twitter Follow Dr. Casey on Instagram | 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

Today I’m tackling even more menopause myths that are so disempowering and disruptive to women, holding you back from living your best life in menopause and beyond. You deserve to face your day with energy, grace, and confidence, and the first step is exposing and letting go of the lies that you may be holding onto. Tune in now to see which of these myths you’ve been believing (whether consciously or not), and how you can take ownership of your health starting today! A simple energy-boosting practice that takes less than 30 seconds per day The truth about how menopause sets in (hint: it doesn’t happen overnight) Why feeling sick, tired, and miserable doesn’t have to be “normal” during menopause Real ways to approach symptoms (without synthetic hormones) even when you’re postmenopausal And more! Mentioned in this episode: Save 15% on your first Organifi order here! Essentially You episode 233: Debunking Menopause Myths Once and for All Part 1 The Essential Oils Menopause Solution Top 11 Supplements to Balance Hormones Naturally Related resources: Essentially You episode 211: What is the Difference Between Perimenopause and Menopause, and Why is it so Confusing? Essentially You episode 188: The Low-Down on Hormones and How to Get Your Mojo Back in Menopause with Dr. Anna Cabeca Essentially You episode 174: How to Be a Menopause Boss—4 Steps to Thriving in Menopause with Kyrin Dunston

If You Are Sick and Tired of Menopause Madness, You Can: Stop abdicating your health over to your practitioner and start taking your health into your own hands Get to the root cause of the things that aren’t working as properly as they used too Find solutions for your specific situation as quickly as possible so that you can reverse your menopause symptoms Be vigilant about finding the answers that you deserve and paying attention to what your body is telling you Over 50 million women in the US are currently going through menopause, yet there is still a huge taboo and confusion around this transition in every woman's life. Society has taught us to fear menopause, but in reality, it can be one of the best chapters of your life if you understand how to support your body through it. Dismissing Menopause Myths With Dr. Kyrin Dunston Dr. Kyrin Dunston is a retired OB-GYN who discovered the toolbox of functional medicine and has never looked back. Through functional medicine, Dr. Kyrin lost 100 pounds and healed herself from chronic illness and menopause madness through a root-cause approach to health. If you want to live a wonderful, healthy, vibrant, sexy, intelligent, stable menopause, Dr. Kyrin’s advice is invaluable. Your Symptoms Are a Sign of Something Bigger Symptoms like brain fog, anxiety, gut health, muscle mass, and bone density are all examples of ways that your body talks to you. It is important to pay attention to how you think and feel to get to the root causes of your symptoms. A rash or an ‘off day’ are often signs of something deep down as we enter perimenopause and menopause, and it's only by understanding how your body is communicating with you that you can correct your symptoms and embrace menopause with ease and grace. Why We Need To Stop the Menopause Madness Drugs and surgery are not the only way to get a grip on your menopause symptoms and heal yourself from the inside out. It is possible to feel at home in your skin again, look and feel great, and do what you want in life when you can connect the dots and be vigilant about advocating for your own health. When you can get to the root cause of what is really going on, it is totally possible to thrive during your 40’s, 50’s and beyond. It is time to shift your outlook and start embracing what menopause can be for each and every one of us. Resources Mentioned: Register for Dr. Kyrin's free Stop the Menopause Madness Summit Dr. Kyrin Dunston Website Follow Dr. Kyrin on Facebook | Instagram | 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

Our culture, and even our doctors, continue to perpetuate myths that menopause is the “end” of your productive life… that you’re officially “old”... that your only solution is hormone replacement therapy or the birth control pill… that there’s nothing you can do about the hot flashes, weight gain, and uncomfortable symptoms that are making you miserable. It’s time to annihilate this misinformation with science-backed facts that restore your power and dignity and help you face menopause with ease and grace. Menopause means the end of your reproductive ability, yes, but it also means you have abundant energy available to live life to the full for years to come! Tune in today to learn which lies you may be believing and how you can approach menopause with strength and power to keep living your best life! Shedding light on the most pervasive menopause myths that our culture (and even some medical professionals) continue to believe Why menopause means you can actually live life with MORE energy and abundance than you could in your reproductive years The truth about menopausal weight gain and how you can avoid it Lies you may be believing about HRT and birth control, and why they are not always necessary to keep you feeling your best Related Resources: The Essential Oils Menopause Solution Essentially You episode 211: What is the Difference Between Perimenopause and Menopause, and Why is it so Confusing? Essentially You episode 188: The Low-Down on Hormones and How to Get Your Mojo Back in Menopause with Dr. Anna Cabeca Essentially You episode 174: How to Be a Menopause Boss—4 Steps to Thriving in Menopause with Kyrin Dunston

What we're talking about in this episode Ways to take preventative care when it comes to the health of your pelvic floor Why the reverse Kegel is like meditation for the vagina and how to receive its benefits What to do when you begin to notice pelvic floor and bladder leaking How to take back control of your pelvic health by becoming an educated consumer The important role of a well-curated total body conditioning program for your pelvic health Episode Summary A topic that we don’t hear a lot about, yet impacts hundreds of millions of women is the issue of pelvic pain. Over 600 million women worldwide, including Isa Herrera, have had to deal with the confusing work of pelvic floor health only to be left in the dust by their doctors. Isa said no more and is here today to educate you on what you can do about your pelvic pain and teach you how to protect your pelvic floor. A certified physical therapist and expert in integrative pelvic floor therapies, Isa is here to shake up your idea of pelvic health and show you that it is about a lot more than just your basic Kegels. Isa is passionate about providing tools to maximize female healing, help women live in high vitality through the strengthening of their pelvic floor, and help women take their pelvic floor health into their own hands. Sitting is the new smoking when it comes to the health of your pelvic floor, and it is only by embracing your role as the master of your own destiny, and your own vagina, that you can learn the techniques necessary to remedy yourself and treat your pelvic pain naturally and safely. You are not alone when it comes to your pelvic floor pain, urinary incontinence, or chronic sexual pain. Other women are experiencing this too, and Isa is determined to break the stigma and clear up the confusion around pelvic floor physical therapy and the importance of circular healing. Resources Mentioned The Ultimate Guide to Happier Lady Parts The Pelvic Pain Relief Website Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube

Stress is so unconscious in today’s society. We all deal with it, and we explain it away as being normal. But what if there’s something better waiting for you on the other side? What if abundant peace were possible, while you’re still living your life and achieving your goals? That is what I have for you today. Listen to this episode to hear how you can still be your rockstar self, without being fueled (and sabotaged) by stress. I have some specific insights and tips to help you get started today creating a life of energy, peace, and health so that you can get back out there and continue to kick booty and live your mission and purpose with a bit more ease and grace. How I came to realize my addiction to stress and the chaos and sickness it was adding to my life What is Rushing Woman’s Syndrome, and how do you know if you have it? The first steps to releasing yourself from the toxic demands of stress Why a morning ritual is so important, and how to create one that works for your life Mentioned in this episode: Top 11 Wellness Rituals Guide Related Resources: On the blog: I Suffered From Rushing Woman’s Syndrome. Learn My Secrets to Balance Top 5 Ways to Manage Stress Naturally Top Natural Ways to Heal Your Adrenals and Get More Energy Top 5 Ways to Naturally Reduce Anxiety in Minutes 7 Essential Oils to Take You from Stress to Zen On the podcast: Essentially You episode 198: How to Manage Your Brain Chemistry in Times of Stress and Worry with Dr. Kristen Race Essentially You episode 195: How Do You Get More Energy, Like Yesterday? Essentially You episode 183: Tips to Instantly Circuit-Break Stress and Overwhelm with Dr. Heidi Hanna Essentially You episode 178: Are You Addicted to Stress? How to Banish Stress with 3 Strategies

What we're talking about in this episode Natural treatment options for each of the four most common types of PCOS Tips for creating a healing plan that is tailored to your unique needs and symptoms Which reproductive markers you need to look out for and which tests you should run How to harness intermittent fasting, diet, herbs and supplements and oils to find healing The best way to use essential oils and recipe blends for your PCOS symptoms Episode Summary PCOS, or polycystic ovarian syndrome, is one of the most common endocrine disorders in women, with 7 million women in the US alone suffering, and half of them not even knowing it. There is an array of possible symptoms and far-reaching health implications that can make diagnosis difficult but all the more necessary. Today I am shining a light on the similarities and differences found in the four most common types of PCOS and providing treatments for you to heal your PCOS naturally. If you want to learn which symptoms may warrant a further dive into the possibility of PCOS, risk factors, and how to create a tailored treatment specifically for your body, this is the episode for you. PCOS does not have to be a life sentence. When you are able to equip yourself with the knowledge you need you can find natural treatments that will work for your unique body and bring you healing. An information-packed episode all about helping you love your liver, balance your hormones, and find remedies for your PCOS symptoms, I am here to show you to guide you down the path of true full-body healing. Resources Mentioned Register for the Essential Oil Hormone Summit Here Essentially You 050: Liver Loving Recommendations Essentially You 052: #1 Precursor to Hormone Chaos Essentially You 100: How to Treat Key Nutrient Deficiencies Essentially You 105: McCall McPherson The Smart Mom’s Guide to Essential Oils Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube

When you’re building a baby, your body needs extra support at ALL stages—from before conception to postpartum. While you may think a prenatal has you covered, taking that alone leaves some major gaps. Tune in today to hear my specific recommendations for supplements to take in the months leading up to pregnancy, while you're pregnant, and after you deliver. Supporting your health with supplements is the best way to make sure you’re giving your baby the best start possible while protecting your health through the whole process! Why it’s SO important to take supplements while you’re trying to conceive, pregnant, and postpartum The essential nutrients that are lacking from pretty much all prenatal vitamins Which supplements to take during each stage of pregnancy from before you conceive to postpartum plus specific brands that I trust Mentioned in this episode: Essentially You episode #227: What I Did to Get Pregnant at 40 Essentially Whole® Vitamin D Complete Essentially Whole® Magnesium Restore Top 11 Supplements and Herbs to Balance Hormones Naturally Additional resources: 8 Reasons to Increase Your Magnesium Intake Essentially You episode #204: How to Reverse Reproductive Aging and Upgrade Your Baby's Epigenetics with Dr. Cleopatra Kamperveen

If you are looking to improve the function of your gut and overall health, you should: Start understanding the effects of antibiotics and chemicals on your gut and actively avoid them when possible Recondition the bacteria in your gut by using spore-based probiotics that do not focus necessarily on the number count or refrigeration Improve your immune system that is found in the gut to fight off disease, leaky gut, and chronic illness Gut health is on everybody's mind recently, but did you know that a leaky gut can also cause things such as eczema, allergies, cancer, heart disease, and even Alzheimer's? Your gut health plays an integral role in your overall health, and there is genuinely no aspect of your health that isn't related to your gut. This is why it is so essential to understand precisely what is going on with your gut, how you can decrease inflammation, and implement the right kind of probiotics so that your gut can start functioning optimally. The Importance of Gut Health with Tina Anderson Tina Anderson’s journey into the world of health had a unique start and some unusual terms. Starting her career as a trial lawyer and then moving into pharmaceuticals, Tina was shocked by the prevalent attitude of pushing drugs regardless if it is in the best interest of the patient or not. Right then and there, Tina decided to turn towards the field of natural health and put her energy into disease prevention and good health maintenance. This led her to discover the connection between gut health, probiotics, and overall wellness for all. And she has made it her life's mission to share this information with as many people as possible. So, Why Is The Microbiome So Important? Did you know that we are made up of more bacteria than we are human cells? Your gut bacteria are regarded by many scientists and doctors alike as your ‘second brain.’ Given the antimicrobial and chemical-filled world we live in, it is up to you to take responsibility for the health of your microbiome and its ability to impact every other aspect of your life. If you are living off hand sanitizer and products that kill 99.9% of bacteria, you may be in for a surprise by the real talk on this episode. How To Fix Leaky Gut Through Probiotics About 80% of the adult population in the US today has some spectrum of leaky gut, and most of us have no idea we are dealing with it because we are not attributing our symptoms to it. However, there is good news! By introducing probiotics into your gut that work on reconditioning the bacteria that you already have, you can balance out the beneficial and the pathogenic bacteria to find the right composition for your body. Today Tina is dismissing myths around the causes of leaky gut, which probiotics you should be focusing on, and how to increase diversity by working with your own microbiome so that you can connect the dots and find real solutions to restoring your bacteria to a properly functioning and healing state. Resources Mentioned: Join the 14 Day Hormone Detox Program Here Just Thrive Probiotics Website (get 15% off with coupon code Mariza15) Follow Just Thrive 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

You know what stubborn weight is like...it packs on in your midsection, and no matter how much you exercise, it just doesn’t go away. But that weight is actually a sign of something else going on under the surface: inflammation. The foods you eat are either inflaming your body or fueling it, there is no in between. Even if you’ve tried cutting foods out before without success, you’re going to want to check out today’s episode. Tune in to hear exactly which foods are harming your body, how to cut them out WITHOUT starving yourself and how reducing inflammation can help you with more than just weight loss (hint: if you have trouble sleeping, feel tired all day, deal with hot flashes or brain fog, or have other hormone symptoms, you don’t want to miss this!) What inflammation is, when it’s NOT bad, and why you need to pay attention to it Why food is the secret weapon you need to fight inflammation in your body A simple assessment to help you determine your level of inflammation The top food groups to eliminate to reduce inflammation (and how to do it without starving yourself) All the ways cutting your inflammation can give you your life back! Mentioned in this episode: Live 14-Day Hormone Detox Additional resources: Essentially You episode #133: Understanding Inflammation in the Body and Discovering Your Individual Food Triggers with Dr. Will Cole Essentially You episode #79: Understanding Autoimmune Disease and How to Calm Inflammation in the Body with Dr. Guillermo Ruiz

To Improve Mental and Emotional Resilience You Should: Take the space you need to reevaluate your life and actually figure out what your priorities are You have the ability to interrupt and break free from the patterns you’re used to following Daily meditation and journaling is a great way to start reprograming your brain, especially when used in combination with hypnotherapy To overcome burnout, you need to focus on building your mental and emotional resilience. I’m joined by Juliet Obodo, a Master Hypnotherapist, to talk about interrupting thought patterns and loving yourself to better health. About Juliet Obodo Juliet C. Obodo is a certified Master Hypnotherapist & NLP Master Practitioner. She wants to create a stronger and more lasting impact for her clients. To become successful startup founders and business owners, it takes more than a 7-Step Framework. You need to make the shift subconsciously to make it EASY & EFFECTIVE. Juliet developed Mental Remapping™ and Neural Activations to enhance your shifts during & after your Hypnotherapy/NLP/T.I.M.E. sessions. Stress Is the World Leader of Chronic Health Problems We have the space to stop, pause, and reevaluate our lives. Of course, it’s not necessarily the way any of us envisioned getting the space for this clarity, but the pandemic has brought a sense of international calm. As a society that’s faced with so much burnout, exhaustion, and hustle mentality, getting this space has truly been lifesaving for many. Stress is by far the biggest chronic health condition impacting humanity, and I really do hope that we start making changes. Us women are the worst offenders for pushing ourselves too far and too hard. We’re naturally high performers, whether by nature or nurture, but this is detrimental to our health. And on top of this, we’re facing imposter syndrome almost chronically. Is it any wonder we’re the most stressed-out population? How to Build Your Emotional Resilience Juliet breaks down how she uses hypnosis to give you the tools you need to start breaking free of these repetitive and destructive cycles. She teaches you what emotional resilience is and how you can start building your own, bit by bit, every day. By stopping that mental struggle, you’ll finally feel some relief and give yourself space to build new pathways. You’ll see reality for what it is and potentially could be. Juliet also talks about the importance of loving yourself. Truly, madly, deeply loving yourself. We all know there’s too much hatred in this world; when you love yourself deeply, you really do stop caring as much what other people are doing. Finally, Juliet explains what a regular hypnotherapy practice looks like. From the actual hypnotherapy sessions to what you should do at home to bolster your resilience, she sets you up with the info you need to succeed. What is something you love about yourself? Actually, tell me three things you love about yourself! Let me know in the comments on the episode page. Resources Mentioned: Learn about Juliet’s Group Hypnosis-to-Heal Program Find Juliet Obodo Online Follow Juliet Obodo 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

As you get to your mid- to late-30s, many doctors will tell you that it’s getting to be “too late” to have a healthy pregnancy. But the reality is, you have the power to reduce your reproductive age with the right food, supplement, and lifestyle choices. Tune in today to hear what I did to prepare my body for pregnancy and give my baby all the best! I’ll cover what I ate, what I didn’t, the supplements that were crucial, and other practices that are helping me have the healthies pregnancy I can, for myself and the baby! The freedom I embraced to live the life of my dreams and know the option to start a family would still be there when I was ready Why I needed to put my plans for getting pregnant on hold to focus on my health My story of pregnancy, miscarriage, and joy with this most recent pregnancy How I leveraged food, supplements, and self-care to create an ideal “primester” for both my husband and I so our baby would have optimal health from the get-go Mentioned in this episode: Essentially You episode 225: What My Miscarriage Taught Me About Surrender Essentially You episode 221: Root Causes of Hashimoto’s and How to Address It Essentially You episode 204: How to Reverse Reproductive Aging and Upgrade Your Baby’s Epigenetics with Dr. Cleopatra Kamperveen Live 14-Day Detox Essentially Whole® Magnesium Restore Essentially Whole® Activated B Complete Essentially Whole® Vitamin D Complete Additional resources: Top 10 Self-Care Rituals for Today’s Woman 8 Reasons to Increase Your Magnesium Intake

If You Are Concerned About Your Pelvic Floor Health You Should: Look out for early signs of pelvic floor inefficiency such as bladder leaks and pain during intercourse Seek out a doctor or specialist to help you if you feel as though something is not quite right Find natural solutions that work for your specific pelvic floor issues At least 1 in 2 women have some level of struggle with their pelvic floor throughout their lifetime. Despite these staggering numbers, pelvic floor dysfunction and urinary incontinence is something you do not hear about often. MaryEllen Reider is on a mission to remove the taboo from this topic and open up the conversation about regaining pelvic floor health naturally. Dismissing Pelvic Floor Dysfunction Myths MaryEllen wants you to know that just because something is common, it doesn’t make it normal. Cofounder of YarLap, a wellness device used to treat urinary incontinence and improve sexual performance and experience through muscle control, MaryEllen is here to set the record straight about pelvic pain and pelvic floor dysfunction. The Importance Of Talking About Pelvic Floor Dysfunction The traditional medical system has normalized pelvic pain or dysfunction, and it is time to open up the conversation around early warning signs, symptoms, and how your pelvic floor muscles work so that you can gain the tools you need to support your body. Your pelvic floor muscles affect everything from your orgasms to bladder leakage and back pain, so it is important to understand this complex and internal group of muscles. When your pelvic floor muscles are strong, the rest of your body can function optimally. Your Body Knows Best MaryEllen stresses the importance of seeking out a doctor when you feel that something isn’t quite right. If you know what to look out for, you can enter your 40’s, 50’s, 60’s and beyond with a strong, stable, and efficient pelvic floor. Everything from the difficulty of Kegels to pregnancy and peeing yourself is on the table today as MaryEllen breaks the stigma and opens up the pelvic floor conversation. By providing answers to your basic questions and guiding you through the process, MaryEllen believes that most women can solve their pelvic floor dysfunction with ease and grace, naturally. Resources Mentioned: Take Dr. Mariza’s Survey Here YarLap Website 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 am choosing to share my story because no one deserves to experience a pregnancy loss in silence and shame. I see you, and I acknowledge your loss and grief right alongside you. It’s time to stop silencing women or shaming them when they have a different journey to motherhood. My hope is that by sharing my story, you will feel empowered to own your story and your journey too. Ultimately, my miscarriage taught me that the control over the course of my life is out of my control...but that’s ok. All I have to do is honor my body to the best of my ability. Tune in today to hear... My story of discovering I was pregnant to losing the baby at about 6 weeks How the grief over our loss affected both my husband and me What I did to approach a pregnancy after experiencing a loss A preview of the natural processes I followed to get pregnant at age 40 and sustain a healthy pregnancy

In order to stop emotional eating and self-sabotage, you must: Take the time to check in with yourself, truly sense hunger cues from your body, and slow down when eating Provide yourself with options other than eating to break your unconscious habit Look to what is actually causing emotions in your life such as stress and anxiety and heal those from the ground up Have you been using food as a way to distract or numb your unpleasant emotions or unmet needs? Our world feels like a scary movie, and it is creating a lot of emotions around eating. If you are struggling with food right now, you are not alone, and traveling fitness professional and coach Natasha Allen is here today to help you embrace mindful eating and stop self-sabotaging. Ending Emotional Eating Once and For All With Natasha Allen Natasha wants to provide you with nonjudgemental recommendations so that you can break the cycle of emotional eating and start winning at life. After 20 years in the corporate world, Natasha broke free of her limiting beliefs and gained her confidence by failing forward. Passionate about helping women sit down and deal with their emotions, and ultimately repair their relationship with food and their body, Natasha is the expert you need to hear from if you are looking to tap into your inner dialogue and heal the disconnect between your mind and your body. How to Stop Giving Into Your Cravings Instead of giving in to your cravings or subconsciously eating way more than you need, Natasha has some simple steps that you can take to start analyzing the role food is playing in your life. It is time to stop reaching for that bag of chips and start truly understanding what is going on at the root of your emotions so that you can start serving your body with things that it actually needs. Why Mindful Eating Is So Important Our busy, overwhelmed society has us shoveling our food in a few minutes flat, grazing all day, or forgetting to eat entirely until we binge eat everything. This is not the way our bodies are meant to function optimally. By taking the time to sit and deal with your emotions, you can discover what your inner needs truly are and start to meet them without food. Emotional and binge eating can often be used to distract or numb from things we don’t want to deal with, and it is only by kindly questioning yourself that you can start to unveil your hidden patterns. Resources Mentioned: See Natasha on Ms. Health and Fitness 2020 Here Emotional Eating Advice Website Follow Natasha on Instagram | Facebook | YouTube Break Free From Emotional Eating Facebook Group 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

Progesterone and estrogen may get all the attention, especially once you’re in perimenopause or menopause, but they aren’t the ones you really need to watch out for. It’s time to give some lesser-recognized hormones some well-deserved attention. Tune in today to hear which hormones are really the culprits for hot flashes, exhaustion, sugar cravings, weight gain, inflammation, and -- down the line -- problems with reproductive hormones. If you’re tired of “band-aid” solutions that don’t really help long-term, check out this episode to learn what’s really going on in your body under the surface! The top 3 often-neglected hormones that really fuel most unpleasant perimenopause and menopause symptoms Why insulin resistance is so catastrophic for your overall health How to ward off Alzheimers, diabetes, obesity, and more by addressing underlying hormones Specific testing criteria to monitor your individual levels Targeted nutritional, supplement, and lifestyle recommendations to get your health under control naturally Mentioned in this Episode: Essentially Whole Supplement Store Vitamin D Complete Magnesium Restore Pure Daily Fiber Crave Reset Additional Resources: My Comprehensive Lab Testing Guide 8 Reasons to Increase Your Magnesium Intake The Why Behind Weight Gain & Your Hormones

Manage Your Anxiety With These Three Simple Strategies: Stop living your life trying to please others and instead focus on what fuels your soul Use free tools such as meditation, journaling and breathwork to tap into what you truly want to do with your life Embrace natural healing remedies such as essential oils and CBD to send safety signals to your brain It took literally getting hit by a car for Cameron Rogers to realize the impact her anxious behaviors were having on her life. After this transformative experience, Cameron realized that life is too short to be held back by fears of letting others down. Since the accident, Cameron has dedicated herself to providing easy, approachable, and inexpensive tools to help others deal with their anxiety, and know that they are not alone. How To Get A Grip On Your Anxiety with Cameron Rogers Now a certified health coach and content creator over at Freckled Foodie, Cameron is here today to supply you with effective and simple ways to manage your anxiety, even during difficult times such as this current pandemic. With these free, approachable and effective natural solutions, you too can experience the lifechanging power of life without anxiety. Strategies That Can Work For You On The Daily While your anxiety may never fully go away, you can prevent, manage, and overcome your anxiety with Cameron’s natural and simple strategies. The more tools you have in your toolbox will help you conquer your fears and start to reap the physical and mental benefits of a calmer mind. Instead of trying to perfect your anxiety, Cameron is here to help you acknowledge and release your anxious symptoms in order to get to the other side of healing. You Are Not Alone In Your Loneliness Whatever emotions you may be feeling, Cameron wants you to know that you are not alone. By embracing these natural healing remedies and finding a support system, you too can overcome your fears and leave your anxiety in the rearview mirror. Living proof that you can reconcile after anxiety, Cameron is a wealth of knowledge when it comes to managing, preventing, and overcoming your overwhelm. Resources Mentioned: Magnesium Restore Supplement Freckled Foodie Website Freckled Foodie & Friends Podcast Follow Cameron on Instagram | Facebook | YouTube | Pinterest Beam CBD 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

Autoimmune diseases like Hashimoto’s are on the rise, yet doctors are lagging behind on offering real solutions to heal your body. Yes, an autoimmune diagnosis is something you’ll have to manage for the rest of your life -- but that doesn’t mean there’s nothing you can do about it. Tune in to today’s episode to hear what underlying causes could be driving your autoimmunity and how you can get yourself into remission naturally. I’ll give specific, targeted lifestyle changes, supplementation, and nutrition recommendations so you can take control of your health and heal your body! My Hashimoto’s diagnosis story: how I went from avoidance, to shame, to motivation to find healing for myself -- and you Specific tests you should run if you suspect an autoimmune issue Why it’s important to look beyond your diagnosis to discover the cause The top root causes of Hashimoto’s and how to address each naturally Mentioned in this episode: Comprehensive Labs Resource Guide 14-Day Detox Activated B Complete Magnesium Restore Vitamin D Complete Additional Resources: The 6 Root Causes of Autoimmunity What Your Doctor Isn’t Telling You About Hashimoto’s 5 Easy Ways to Support Your Thyroid Hidden Dangers for Thyroid Health Essentially You Episode 205: What Are the Best Supplements for Your Thyroid?

The three most important ways to master your cycle and optimize your fertility are: Understand the side effects of birth control and the fact that the pill is most likely only covering up your issues, not fixing them Start tracking your menstrual cycle to understand any underlying issues or red flags you should be aware of Provide your body with everything it needs to increase progesterone production, improve your ovulation and protect your overall health Time and time again, I see the crazy side effects of the birth control pill, irregular menstrual cycles, and out of whack hormones in women. Many women are never told about the integral role that their menstrual cycles play not only in their fertility but in their overall health and happiness as well. Lisa Hendrickson-Jack is here today to dismiss these myths and teach you how to chart your menstrual cycle and use an evidence-based approach to fertility awareness and menstrual cycle optimization. Master Your Cycle and Optimize Your Fertility with Lisa Hendrickson-Jack A certified fertility awareness educator and holistic reproductive health practitioner, Lisa is passionate about helping women understand their menstrual cycle for greater overall health. Since beginning to track her period at the age of 18, Lisa has discovered the amazing power charting your cycle can have as a natural birth control, fertility monitor, and as a sign of your overall health. Lisa’s book, The Fifth Vital Sign, dives into all of this important information, and she is here today to empower you to start understanding what is going on in your own body. Your Menstrual Cycle Is About Way More Than Having Babies Your menstrual cycle is a key indicator of what is going on in your body. Today Lisa is breaking down what is considered a normal menstrual cycle and period, common symptoms or issues you should be looking out for, and giving us a real talk when it comes to hormonal contraceptives so that you can start to understand how your body works. Everything from overcoming period pain, to the long-standing implications of birth control and when you should start to take your fertility seriously, are on the table today as we dive into the mighty power that is your menstrual cycle. Why You Need To Value Your Cycle as an Indicator for Overall Health Understanding how your body works is critical to your longevity, happiness, and fertility. If you are feeling alone in trying to figure out your menstrual cycle, or your doctor keeps giving you the run around when it comes to birth control, and you know that there is something out there better for you, this episode is your first step into self-discovery and mastering your menstrual cycle. Resources Mentioned: Get Your Free First Chapter of The Fifth Vital Sign by Lisa Hendrickson-Jack Conceiving with Fertility Awareness Freebie Get Lisa’s Freebies Here Fertility Friday Podcast Follow Lisa on Instagram | Facebook | Twitter | Pinterest EY 186: Debunking Period Myths Once and For All with Nicole Jardim EY 217: 5 Signs of Progesterone Deficiency And How To Fix It 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 was devastated by my Hashimoto’s diagnosis. I was embarrassed that I of all people missed the signs and let it go on undiagnosed and untreated for SO long. But I am not alone in my struggle to diagnose thyroid problems. Millions of women deal with low thyroid function, and so many go around misdiagnosed or totally undiagnosed for years like I did. Most doctors only scratch the surface when it comes to labs that test thyroid function, which is why so many diagnoses are missed. Tune in today to hear what signs to watch out for that indicate a thyroid problem plus the exact lab panel to request to get a full picture of what’s going on in your body! Why I missed my Hashimoto’s diagnosis for so long, and how I figured out the problem The biggest forms and symptoms of thyroid dysfunction, including Hashimoto’s, Grave’s disease, hypothyroidism, and hyperthyroidism The major root causes of autoimmunity and thyroid dysfunction and how to address them naturally The exact lab panel to request to ensure you’re getting a full picture of what’s going on with your thyroid Supplement, nutrition, and lifestyle recommendations to heal your thyroid naturally Mentioned in this episode: The Essential Oils Hormone Solution Hormone Lab Testing Checklist & Reference Guide Additional resources: The Top 6 Root Causes of Autoimmunity What Your Doctor Isn’t Telling You About Hashimoto’s 5 Easy Ways to Support Your Thyroid Hidden Dangers for Thyroid Health Essentially You episode #205: What Are the Best Supplements for Your Thyroid? Essentially you episode #153: The Root Cause Factors of Thyroid Dysfunction + Natural Remedies with Dr. Melissa Esguerra

Ruling Out Physical Causes of Anxiety, Depression, and Fatigue The role of nutrition and trauma when healing anxiety, depression, and fatigue What lab panel you should be asking your primary care physician for today The most important labs that are often overlooked and how to read them yourself How to start the supplement process simply, effectively and safely Tips for getting your physician to do what you want when it comes to testing Episode Summary: Have you ever considered that what you eat could be causing your anxiety, depression, or fatigue? While it may sound crazy, the foundation of your health is basic nutrition, and finding out what your body is lacking could help you naturally address your unexplained moods or emotional shifts. Dr. Kristen Allott is a naturopathic physician, national speaker, and pioneering advocate for the use of whole food nutrition in the treatment of mental health disorders and addictions. Dr. Allot is passionate about creating achievable results through root cause lab work to help her patients understand and heal their anxiety, depression, and fatigue. By understanding what your hormone and genetic markers are telling you, you can start to narrow in on what your body is craving, increase your energy levels, and start to feel better overall within a matter of weeks. While fully understanding your body may take some time, it is only by getting the right lab testing done that you can provide your body with what it needs to thrive. This episode provides a comprehensive list of testing that you can ask your primary health care physician for today, plus teaches you how to read those panels so that you can start making the choices that your body needs to succeed. If there was ever a time to start to intuitively understand your body, this is it. Having the right nutrients in your system can shift you mentally, physically, and emotionally, and eventually get you to a space of A+ physiology. Everything from the importance of protein, to understanding your lab panels and how to reserve your energy levels are on the table today so that you can start to address the root causes of your health concerns and get better faster. Resources Mentioned: Top 11 Supplements for Hormone Balance Comprehensive Lab Testing Guide EY 214: How To Feed Your Brain to Better Emotional Wellbeing with Dr. Uma Naidoo Letter to Primary Care Physicians Requesting Labs Understanding Labs for Mental Health: Serum Ferritin Dr. Kristen Allott Website Protein For All Website Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube

Do you know or suspect that you may have low progesterone? If you’re struggling with infertility, severe PMS, irregular periods, PCOS, or if you just feel like something’s off in your body...chances are low progesterone may be to blame. Today I’m getting real about the struggle to conceive with low progesterone (and other hormone problems) and how you can naturally take back control of your health by boosting progesterone levels through lifestyle, supplement, and nutrition changes. If you’re ready to understand why progesterone is so important, how to tell if you’re deficient, and simple ways to boost your progesterone levels naturally, don’t miss this information-packed episode! On this episode all about progesterone, I’m sharing: A special announcement I’ve been holding onto (hint: I’m living proof that the methods I share today WORK) The science behind what progesterone does in your body How to monitor your progesterone levels easily and in your own home The biggest symptoms that indicate low progesterone My top recommendations for boosting your progesterone levels naturally Mentioned in this episode: DUTCH hormone testing Essentially Whole Hormone Balance supplement Top 11 Hormone Supplements Guide Additional resources: Essentially Whole Activated B Complete Essentially Whole Magnesium Restore Top 3 Ways to Naturally Increase Low Progesterone

Tapping Into Your Innate Skills in Life and Leadership Learn the inherent skills of women and how to foster those skills in the younger generation The importance of communication, adaptability, prioritization and taking risks Understanding the generational shift when it comes to collaboration and problem solving Tips for teaching young women to practice using their voice and lean into change Why you need to get serious about asking for help in achieving your personal and professional goals Episode Summary: Now more than ever our world needs motivated, passionate, and joyful women. Nobody knows this better than Dr. Marisa Porges, Headmaster at The Baldwin School and Author of the new book What Girls Need: How to Raise Bold, Courageous, and Resilient Women. Dr. Marisa is dedicated to helping parents and educators foster critical 21st-century skills in our girls so that they can recognize their inherent strengths, and prepare them to become the leaders and change-makers of tomorrow. In today’s world, successful people need to be adaptable, prioritize their missions, and let go of perfectionism, all of which are qualities inherently found in women. The challenges that many of us adults see in the workplace could be drastically reduced by teaching children, and girls, in particular, the power of collaboration, empathy, communication, and using their voice to make a difference. The lessons shared by Dr. Marisa today are applicable to every age group and are all about asking for what you need and building tools that work for you. As women are stepping into leadership roles and ownership more and more, it is all about fostering a sense of confidence from a young age so that this framework becomes the way the next generation of women navigate the world. Resources Mentioned: What Girls Need by Dr. Marisa Porges Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube

Everything you eat is either helping or hurting your hormones...there is no middle ground. Unlocking the power of food is the key to restoring your energy, revving your metabolism, helping you lose weight, supporting a healthy mood, and so much more. Tune in to today’s episode to hear my top 10 tips for using food to balance your hormones. From specific foods to daily rituals to some of my favorite recipes, this episode is packed with practical tips to get you feeling your best -- naturally. Why it’s so important to evaluate what role food plays in your day-to-day life How to use food to reset your endocrine system and bring balance to your hormones My top 10 tips for balancing your hormones using food Specific nutrients, foods, rituals, and recipes to help you get started easily today Mentioned in this episode: 14 Day Hormone Detox Essentially WholeⓇ Pure Daily Fiber Essentially You Episode #154: How to Optimize Liver Function to Balance Your Hormones Detox Blends Cheat Sheet Additional resources: Top 5 Nutritional Changes to Rebalance Your Body Essentially You episode #207: What are the Best Foods for Healing Your Liver? Essentially You Episode #199: What are the Top Foods that Create Inflammation? Essentially You Episode #171: Synergistic Foods for the Brain, Nervous System, Adrenals, and Thyroid with Christa Orecchio