Energized with Dr. Mariza

Like most kids, I grew up on an insane amount of sugar! I started most days with a huge bowl of cereal and milk. And even as a young adult, I wasn’t concerned about high blood sugar or the metabolic impact refined carbs and sugar were having on my body. I thought as long as I ate healthily and worked out, I would be fine. But now I know how wrong I was. Catch today’s eye-opening podcast for a look into some of the biggest misconceptions about blood sugar that we’ve been taught–and learn: What chronic high blood sugar does to your health Why diabetes isn’t the only people who need to worry The difference between good carbs and bad carbs Why your genetics don’t guarantee anything What your A1C levels are really telling you Mentioned in this Episode: Magic Mind (matcha energy shot): -- Get 20% off with code MARIZA20 Gluco Support – The Blood Sugar-Balancer Essentially Whole Store – Your Home for All-Things Healthy This episode is sponsored by Magic Mind: Try it today by going to https://www.magicmind.co/mariza and use my code “MARIZA20" for 20% off all orders and for a limited time 40% off a subscription! Additional Resources: Podcast Episode 391: How I Use Blood Sugar Hacks to Enhance My Brain and Skyrocket My Energy Levels Podcast Episode 421: How and why a Glucose Spike Causes Intense Cravings 5 things you can do After Overeating to Stabilize Blood Sugar Supplements and Herbs that Balance Blood Sugar

One of the top questions I get from women is what to order at Starbucks, if anything. I’ll be honest, I still get my Starbucks on from time to time, and I can promise you there are a few hidden gems on that menu that will NOT send your blood sugar skyrocketing and leave you more tired than you were before you ordered. Catch today’s shortie for a list of those gems–and more!

Are you letting the world decide your worth? Subconsciously, a lot of us are seeking evidence against ourselves and don't believe that we can achieve who we want to become, but this simply isn't true. By asking yourself the right questions about who you want to be, you can begin to shift the mental picture you have of yourself and stop settling for a life that isn't serving you. Transforming Your Self-Image with Tonya Leigh Tonya Leigh is a Certified Master Life Coach who is on a mission to help 5,000 women create their after stories by transforming their self-image. Her unique and simple 5-step framework is transforming how women see themselves and, therefore, what's possible in their lives. As the founder of the School of Self-Image, Tonya has worked with Oprah and the IKEA Life Improvement Project and has spoken to global audiences on a wide array of topics ranging from being a strong, feminine woman in today’s world to embracing entrepreneurship as a fun and spiritual journey. In This Episode What self-image is and why it is so important for women in particular (7:58) Discover the trilogy of setpoints that you can work on to transform your own self-image (10:30) How to start to move in the right direction towards the woman that you want to be (15:52) Recommendations for implementing micro-changes to make change and transition easier (19:49) The most effective way to change your self-image (24:52) Mentioned In This Episode Follow Tonya on Instagram The Edit Weekly Newsletter School of Self-Image Website This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs. Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #367: 10 Quick and Easy Ways to Care for Yourself While Caring for Everyone Else with Dr. Mariza Snyder Essentially You Episode #356: You’re Always One Thought Away from Living a Life You Love with Kerry Tepedino

We have been led to believe that at the slightest symptoms of perimenopause and menopause, we should run out and get hormone replacement. But the truth is, estrogen levels do not fall significantly until AFTER a woman’s last period. And far more women actually suffer from “estrogen dominance” during the transition to menopause, starting around 35 years old–and those symptoms are the ones we should be addressing. Catch today’s all-important podcast to find out what causes estrogen dominance, why it’s such a dangerous condition, and 13 ways to overcome it naturally–and learn: Key signs you may have estrogen dominance The most common causes of estrogen dominance How to test for estrogen dominance 13 ways to heal estrogen dominance on your own Mentioned in this Episode: [FREE CLASS] – How to Overcome Estrogen Dominance at Any Age Magnesium Restore – The Anxiety-Buster Activated B Complete – The Nerve-Protector Essentially Whole Store – Your Home for All-Things Healthy Additional Resources: How Estrogen Dominance Affects PMS During Perimenopause The Best Supplements for Estrogen Dominance Podcast Episode #315: 10 Surprising Signs and Symptoms of Estrogen Dominance Podcast Episode #262: Overcoming Estrogen Dominance at any Age with Magdalena Wszelaki

When I first got super serious about my nutrition, I remember throwing a half banana or more into my morning smoothie and thinking, “This is the healthiest smoothie on Earth!” But WOW was I wrong. On today’s shortie, I’m going to share what makes certain fruits either good OR bad for you and which ones are the best AND worst for your blood sugar.

It’s never too late to start healing your gut microbiome and improving your gut health. So many adults and children have leaky gut syndrome without even knowing it, but healing the gut is the first step you need to take on any health journey you undertake. I’m joined by Tina Anderson, who is a wealth of knowledge about spore-based probiotics and many other unique probiotic strains, to talk about how probiotics can transform your health. About Tina Anderson Tina Anderson’s journey into the world of health had a unique start and some unusual turns. She began her career as a trial lawyer specializing in settling cases by bringing both sides together, her personal passion. Once her second child arrived, Tina left that high-stress job behind to focus on her family. Luckily, she could still use her considerable legal skills to point her career in a new direction as the in-house counsel for a family pharmaceutical company. But what Tina saw there made her change direction again. Frustrated by the many cases of abuse in the pharmaceutical industry, Tina turned toward the natural health field and found her life’s work. She channeled her energy into learning all she could about disease prevention and good health maintenance. That led her to discover the importance of gut health and how connected and crucial it is for overall health and wellness. To share her discovery with the world, Tina and her husband created a unique supplement that contains the superior probiotic strains of renowned researcher Dr. Simon Cutting. By promoting gut health and probiotics, Tina shares her passion for wellness, helping others live their best physical and emotional lives. In This Episode Why you need to focus on your gut microbiome and your gut health [7:30] What you need to know about spore-based probiotics [9:00] The differences between spore-based probiotics and others on the market [10:00] The importance of finding the root cause of your illness [11:30] The relationship between your gut and your brain [15:00] How ‘Just Calm’ helps your gut’s reaction to stress [19:30] When to take your probiotics [25:45] When children should start taking probiotics [26:30] Why you have to start your health journey by healing your gut [33:00] Mentioned In This Episode Use Code Mariza15 for 15% Off Just Thrive Health Products Tine Anderson Website Follow Tine Anderson on Facebook | Twitter | Instagram | YouTube This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related 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

Human Growth Hormone (HGH) isn’t just for super muscular male athletes or olympian warriors. That’s actually a myth! Numerous studies have shown that perimenopausal women actually have MORE of it than men–and the benefits are countless. On today’s shortie, I’m going to share the FIVE major benefits of having healthy HGH levels–and a few easy things you can do to raise yours.

When I was struggling with chronic fatigue a decade ago, I was shocked to find that I was lacking in very important key nutrients: Selenium, Zinc, Iron, B vitamins and, especially... Magnesium. And I am not the only one… most women I talk to are deficient in Magnesium, too. This deficiency manifests as anxiety, restlessness, hypertension, muscle spasms, fatigue, and a whole LOT more. Catch today’s podcast to find out how to spot a magnesium deficiency, the MANY specific benefits you can get from a supplement, and which types of magnesium are best–and learn: What being deficient in magnesium looks (and feels) like How magnesium supplementation helps with your reproductive hormones, sleep, blood sugar, energy, and overall well-being The number one type of magnesium I recommend (there are many!) Other forms + the where to get the BEST of them all in one place Mentioned in This Episode Magnesium Restore – The Anxiety-Buster Activated B Complete – The Nerve-Protector Essentially Whole Store – Your Home for All-Things Healthy Additional Resources Supplementing with this Super--Mineral Will Help Stabilize Blood Sugar Levels + Improve Sleep 8 Reasons to Increase your Magnesium Intake Magnesium Q&A: How to Choose the Best Magnesium for your Body Sleep Better with these Proven Herbs + Nutrients

Are you the kind of person who perks up after lunch and then GETS THINGS DONE… Or the kind who slumps back into your chair only to wake up a half hour later with crumbs, or drool, or both on your shirt? On today's shortie, I’m going to share the WORST foods that are driving your fatigue and why they’re making you SO tired all the time.

Embracing your fertility and reproductive health isn't just about getting pregnant. Protecting your reproductive health for as long as possible is the best way to set your body up for success and longevity. Despite infertility being on the rise for both men and women, there are specific things that you can do to harness your fertility for years to come. All About Fertility with Dr. Christiane Northrup Christiane Northrup, M.D., is a board-certified ob/gyn physician and a leading authority in the field of women’s health. She has written 3 New York Times bestselling books, hosted eight highly successfully public television specials, been on the Oprah Winfrey show ten times, and in 2013 was named by Reader’s Digest as one of the 100 most trusted people in America. After 30 years of clinical practice, she now devotes herself full-time to helping people ascend into the truth of who they really are: body, mind, and spirit. In This Episode What you can do to optimize and protect your reproductive health and longevity (12:18) What you should consider when syncing your cycle to nature (19:57) Scare tactics to be on the lookout for in mainstream media (23:50) Advice for ushering into the next beautiful journey of your life in peri-menopause and post-menopause (27:58) How to build long-lasting health in peri-menopause and beyond (33:24) Mentioned In This Episode Dr. Christiane Northrup Website Amata Life Website Follow Dr. Northrup on Facebook | Twitter | Telegram | MeWe This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #204: How to Reverse Reproductive Aging and Upgrade Your Babies Epigenetics with Dr. Cleopatra Kamperveen Essentially You Episode #269: Owning the Wisdom of Menopause with Dr. Christiane Northrup

Your first meal sets your tone for the day and is THE difference-maker between chasing snacks all day due to cravings OR feeling full and energized. If you intentionally follow the steps I share on today’s shortie, you will feel and function WAY better throughout your day… …without the killer cravings and fatigue, which is exactly what so many of us want!

The absolute LATEST research on metabolic health came out a few months ago and the percentage of adults struggling with some degree of metabolic dysfunction has been UPDATED. It is now a whopping 92%... which is up from the record high 88% back in 2018! This is directly related to rising blood sugar levels AND insulin resistance. Catch today’s episode to find out the 10 most common reasons we are seeing these rising levels, as well as things you can do RIGHT NOW to flatten your glucose curve quickly–and learn: How rising blood glucose levels can destroy your body The 10 most common things causing these catastrophic rises 4 ways you should test your fasting glucose ASAP 11 quick and easy ways to flatten your glucose curve at home Mentioned in this Episode: Gluco Support – The Blood Sugar-Balancer Additional Resources: Health Hack: The One Thing Every Woman Should Do After Dinner Episode #414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar Keep Your Blood Sugar in Check With These Herbs + Nutrients Episode #381: Change Your Breakfast With These Thermogenic Foods For More Energy All Day Long

Keeping your brain on top of its game is 100% the secret to living better, living longer, and… you guessed it… having MORE energy. Even the slightest decline in brain function can start to wreak havoc on your daily life and energy levels. But for most of us, it CAN be stopped with a few adjustments! So if you’re already experiencing brain fog or can’t remember things like where you set your keys 5 minutes ago, you’ll want to pay CLOSE attention to what I’m about to share on today’s podcast shortie.

For many women, including myself, finding a viable birth control option that doesn't cause side effects or negatively impact your body and hormones is an uphill battle. So when I heard about Natural Cycles, the world’s first and only app to be certified as an effective contraception method in Europe and FDA Cleared in the US, I had to scream it from the rooftops! From Physics to Contraception Elina Berglund is the CEO and co-founder of Natural Cycles. After being part of the team who won the 2012 Nobel Prize for Physics, Elina took her own curiosity about the menstrual cycle and developed an algorithm that is 93% effective with typical use and 98% effective with perfect use to help women prevent or plan pregnancy. She applied her skills from particle physics to create an algorithm that could accurately pinpoint when a woman is fertile. Elina’s mission is to pioneer women’s health with research and passion - by empowering every woman with the knowledge she needs to be in charge of her health. In This Episode Learn how Natural Cycles works and why it is the first FDA-cleared birth control app (3:47) How to set yourself up to change the course of your reproductive health naturally (8:28) The biggest implications around hormonal birth control and why we need more chemical-free options (16:10) Addressing the most common misconceptions around Natural Cycles versus hormonal birth control (17:11) Step-by-step instructions on how to engage with Natural Cycles and utilize its technology (22:30) Mentioned In This Episode Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer Follow Natural Cycles on Instagram | Twitter | LinkedIn Download Natural Cycles on Apple | Android This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #402: How Does Hormonal Birth Control Actually Work and What are the Most Common Side Effects? Essentially You Episode #128: This Is Your Brain on Birth Control with Dr. Sarah Hill Essentially You Episode #60: What to Know About Perimenopause and Birth Control with Dr. Jolene Brighten

When was the last time you really opened your heart space and gave someone a big, intentional hug? At that moment, you probably released one of the MOST underrated hormones of all… The cuddle hormone is known as OXYTOCIN. On today’s shortie, you’ll find out what makes this hormone such a powerhouse, how it can help with stress, relationships, and even aging—plus, a few easy ways to raise your levels naturally.

If I asked you how you want to feel 30 days from now, what would you say? No matter what your goals are… the solution always boils down to one thing: How well you can support your cells on every level–all 37 trillion of them! Catch today’s podcast to find out what it means to be metabolically flexible, why it matters so much (especially as you get older), and 4 realistic ways to GET THE RESULTS YOU WANT–and learn: What it means to be metabolically flexible The 8 big benefits of metabolic flexibility The risks (and outright dangers!) of being metabolically inflexible 6 signs you are already metabolically inflexible 4 easy ways to unlock your metabolism in 30 days Mentioned in this Episode: Hormone Relief Summit – Join us for FREE today–we are LIVE! 14 Hormone-Loving Foods Guide – FREE when you register for the Summit Gluco Support – The Blood Sugar-Balancer Additional Resources: Health Hack: The One Thing Every Woman Should Do After Dinner Episode #414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar Keep Your Blood Sugar in Check With These Herbs + Nutrients Episode #381: Change Your Breakfast With These Thermogenic Foods For More Energy All Day Long

Here’s an alarming truth that we DID NOT KNOW until very recently: Over 90% of non-diabetics experience high glucose spikes. And the more spikes you have, the more insulin-resistant you become–which means more symptoms, more problems, and MORE CRAVINGS! On today’s Podcast Shortie, I’m going to share how and why glucose spikes cause these intense cravings, PLUS a few hacks to put an end to them for good!

Pelvic pain is a real problem for women worldwide. Whether it is just a little bit of pee, some discomfort during intercourse, or pressure that you push through, as women, we are taught these are just typical signs of aging. But the reality is these things are totally reversible and fixable if you have the right tools to set yourself, and your pelvic floor, up for success. Overcoming Pelvic Pain with Isa Herrera Isa Herrera is a licensed physical therapist, as well as an expert in integrative pelvic floor therapies. She developed her expertise in diagnosing and treating pelvic pain, leaking, and prolapse by helping over 15,000 women since 2005 at her NYC healing center Renew Physical Therapy. She is also the author of five books on the topic of pelvic floor dysfunction and pain, including the international bestseller, Female Pelvic Alchemy. After suffering from pelvic floor dysfunction after her daughter's birth, Isa has made it her life’s mission to help 1 million women overcome pelvic floor dysfunction. In This Episode Learn about the difference between the pelvic floor and the vagina (4:47) The most common pelvic floor issues seen in practice by Isa (8:40) How to proactively improve the pelvic floor health that you have as you age (13:18) Takeaway tips if you think or know you are struggling with pelvic floor dysfunction (16:15) Why you need to remember to be the CEO of your health and take care of yourself first (22:52) Mentioned In This Episode FREE The Pelvic Floor Secrets Workshop: 5 Steps To Happier & Stronger "Lady Parts" & A Leak-Free Bladder Pelvic Pain Relief Website Follow Isa on Instagram | Facebook | YouTube This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #137: How to Naturally Heal From Chronic Pelvic Pain with Isa Herrera Essentially You Episode #226: How to Address Pelvic Floor Dysfunction and Bladder Leakage Naturally with Maryellen Reider Essentially You Episode #331: How Pelvic Floor Affects Your Overall Health with Erica Ziel

Keeping your brain on top of its game is 100% the secret to living better, living longer, and… you guessed it… having MORE energy. Even the slightest decline in brain function can start to wreak havoc on your daily life and energy levels. But for most of us, it CAN be stopped with a few adjustments! So if you’re already experiencing brain fog or can’t remember things like where you set your keys 5 minutes ago, you’ll want to pay CLOSE attention to what I’m about to share on today’s podcast shortie.

Do you have a habit or ritual in your life that makes a huge, positive difference in your day and in your life? I certainly have a few that I do almost every single day because the juice is worth the squeeze. But as you continue to develop new healthy habits, there are a few research-backed ground rules that can help get you started. Catch today’s podcast for the top 5 rules that, when followed consistently, can make a huge impact on your energy levels, metabolism, and general well-being–and learn: My top habits and rituals for a better life An epic resource to help you level up your game in every way The best drink swaps When and how to snack When to stop eating for the day and why What to do after dinner that will dramatically improve your life The one exercise you should be prioritizing Mentioned in this Episode: Hormone Relief Summit – Get Registered for FREE (Seats are Limited) 14 Hormone-Loving Foods Guide – FREE when you register for the Summit Gluco Support – The Blood Sugar-Balancer Additional Resources: Top 10 Self-Care Rituals for Today’s Woman Health Hack: The One Thing Every Woman Should Do After Dinner Episode #414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar Episode #399: 5 Easy Snacks that Won’t Spike Your Blood Sugar

From autoimmunity to brain fog to gut disorders and hormone imbalances, excess inflammation in your body could be what is making you sick. BUT once you understand which foods may damage your health, you can really start the shift toward eating a nutrient-dense diet without a worry, healing your body with every bite. On today’s podcast shortie, I’m going to share the TOP 10 MOST INFLAMMATORY foods for your body and why they are so bad for you.

It is a true disservice that women are taught to dread aging, and that menopause is meant to be miserable. Perimenopause and beyond can be some of the best years in your body if you commit yourself to nourishing your body and self-care. All it takes is getting clear on the intentions that you set for this next chapter of your life and owning these years on your own terms. Menopause Bootcamp with Dr. Suzanne Gilberg-Lenz Dr. Suzanne Gilberg-Lenz is a nationally renowned doctor, expert, speaker, and advocate for integrative women's health. A Diplomat of the American College of Obstetrics and Gynecology, Dr. Suzanne has been involved in women’s empowerment and public education since 1996. A specialist in Ayurvedic, integrative, and holistic medicine, and the co-founder of Cedars-Sinai Medical Center’s Green Committee, she is deeply committed to promoting healing by involving individuals, families, communities, and the planet. In This Episode Why we need to lean on each other's expertise and experience when solving health issues (14:22) Questions to ask yourself and your practitioner when going through perimenopause and beyond (19:01) Understanding the difference between rest and sleep and their importance (25:28) How rituals like Ayurveda can help increase your healing options and menopause symptoms (28:44) The importance of intention setting and sharing experiences and expertise during the menopause transition (33:53) Mentioned In This Episode The Essential Oils Menopause Solution by Dr. Mariza Snyder Register for the Hormone Relief Summit Here Menopause Bootcamp by Dr. Suzanne Gilberg-Lenz Dr. Suzanne Website This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #384: How to Thrive and Be Red Hot Sexy During the Menopause Transition with Dr. Sharon Stills Essentially You Episode #362: Why Women Over 40 Should Pay Special Attention to their Beliefs about Menopause with Susan Willson Essentially You Episode #279: The Secret to Gliding Not Slamming Into Perimenopause and Beyond with Dr. Lakeischa, MD

How you feel is a direct response to how you nourish your body each day. …and I can speak from experience, because there was a time when I ran on empty, lived miserably, and honestly thought that it would always be that way. If you have been wanting to cultivate that feel-good energy by creating some simple, yet effective daily rituals, then this short episode is for you. RESOURCES MENTIONED 5-Minute Daily Self-Care Journal Ziva Meditation Organifi Harmony Drink

Intermittent fasting continues to be all the rage, but what if we get the timing wrong? Current research points to endless benefits of intermittent fasting, no matter which method you choose to embark on. But the most recent research published in JAMA shows that early time-restricted eating is more effective than eating in a 12-hour window during the day. Catch today’s cutting-edge podcast for everything you need to know about early time-restricted fasting (aka reverse fasting), as well as three easy ways to get started today–and learn: The top benefits of intermittent fasting What early time-restricted fasting actually means How early time-restricted fasting actually works Why eating with your circadian rhythm is SO important Three easy ways to get started right now Mentioned in this Episode Hormone Relief Summit – Get Registered for FREE (Seats are Limited) 14 Hormone-Loving Foods Guide – FREE when you register for the Summit Mastering The Meno(Pause) Transition Summit – How to rock a red hot, sexy menopause Gluco Support – The Blood Sugar-Balancer Additional Resources 3 Surefire Ways to Make Intermittent Fasting Easier Podcast #358: Research-Backed Strategies for Women to Succeed with Intermittent Fasting with Cynthia Thurlow Podcast #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function Supporting Brain Health with Intermittent Fasting

What if I told you that, in the next 30 days, you can lose some of that stubborn weight, improve your energy, and FEEL BETTER. In other words, waking up ready to ROCK YOUR day every day. …all just by making a few small tweaks to your morning routine? On today’s podcast shortie, I’m going to share THREE SIMPLE THINGS you can start doing every morning that will totally transform your life.

Did you know that the average woman applies over 168 chemicals to her skin every day before lunch from only nine products? If you’re not careful, each of these could harbor major endocrine disruptors. With this in mind, I’ve brought on an expert guest to help us understand the harmful effects of these chemicals and how to avoid them so that we can have the healthiest skin possible as we age. About Dr. Trevor Cates Dr. Trevor Cates is the author of the USA Today and Amazon bestselling book Clean Skin From Within and the founder of TheSpaDr.com. She received her medical degree from the National University of Natural Medicine and was the first woman licensed as a naturopathic doctor in the state of California. She currently lives in Park City, Utah where she helps patients from around the world with a focus on skin and hormones. She has been featured on various TV shows, including The Doctors and Extra TV. Cates has interviewed over 250 experts on The Spa Dr. podcast and hosted her own PBS special, Younger Skin From Within. Her next book Natural Beauty Reset: The Spa Doctor's 7-Day Program to Harmonize Hormones and Restore Radiance is coming on September 13th, 2022. In This Episode Skin issues as early warning signs of something else [7:15] How skin health is linked to gut health and how to heal both [15:40] How personal care products can interfere with your hormones [23:00] FInding healthy alternatives to many harmful personal care products [30:30] The connection between food, movement, mindset, and skin care [33:15] Mentioned In This Episode Follow Dr. Trecor Cates on Facebook | Instagram | YouTube Dr. Trecor Cates’ resources Natural Beauty Reset: The Spa Doctor's 7-Day Program to Harmonize Hormones and Restore Radiance BONUSES Environmental Working Group This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

There’s this common misconception that stress creates cortisol and that it’s some kind of enemy in the body. Cortisol (also called hydrocortisone) is actually your BFF, it just gets a REALLY bad rap when it’s over used. On today’s podcast shortie, I’m going to share the five BIG benefits of this powerhouse hormone–and why you should be giving some extra live to this powerhouse hormone.

As I turn 43 today, I am MUCH healthier than I have been in years. I am more toned. I am moving (and able to move) my body more. I am more focused. And I am more present with my 20-month old toddler. Since I started wearing a CGM, I have learned SO much about what to put into my body and when, what to do WITH my body and when, and how it all affects my well-being. Catch today’s research-packed episode as I share the BEST of what I’ve learned so far and how to make a few simple changes that will get you feeling better in just one week

90% of us experience blood sugar spikes that are considered in the diabetic range. This was happening to me regularly, every week, for years and I had no idea it was the main reason I was so tired and hangry. Sound familiar? Today, I am going to share the 3 most common signs that you are experiencing blood sugar spikes and crashes (also known as the blood sugar rollercoaster).

What if healing your gut was as simple as adding a diverse array of plant foods to your weekly diet? Improving your gut health, brain health, and the gut microbiome is not hard to do. All it takes is adding in a diverse array of plant superfoods that can help heal your gut and your body overall. Learn From The Gut Health Doctor; Dr. Megan Rossi Megan Rossi, Ph.D., RD, The Gut Health Doctor, is one of the most influential gut-health specialists internationally. A practicing dietitian and nutritionist as well as a leading Research Fellow at King’s College London, she is the founder of the Gut Health Clinic, where she leads a team of gut-specialist dietitians. She is passionate about translating the science behind gut health to her audience so that others can experience the wide range of benefits from the ‘Super 6’. In This Episode How the gut is impacting your metabolic health and your energy levels (9:00) Ways to harness the health of your gut microbiome when struggling with insulin resistance, perimenopause, and more (15:10) The role of fiber when it comes to healing your body, gut, and mental health (19:27) Tips for creating diversity on your plate by utilizing the ‘Super 6’ plant foods (24:22) Addressing the calorie myth when it comes to what foods you should have in your diet for weight management (27:29) Mentioned In This Episode How to Eat More Plants: Transform Your Health with 30 Plant-Based Foods per Week by Dr. Megan Rossi The Gut Health Doctor Website Follow Dr. Megan on Instagram | Facebook | Twitter | LinkedIn The Smiles Trial This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #383: How I Build Metabolically Healthy Meals for My Family to Maintain Steady Blood Sugar and Energy Levels How Many Different Fruits and Veggies Should You Consume Each Week for your Gut and Brain Health? Essentially You Episode #267: The Gut Hormone Connection and What You Can Do to Start Healing Your Gut Today with Tina Anderson

Have you tried everything you can to boost energy, drop that stubborn weight and belly fat, and heal your hormones? Yet no matter what you do, you’re not getting the results you hoped for. You could be making one (or more) of the BIG THREE food mistakes I’m about to share on today’s special podcast shortie.

IN THIS EPISODE: When was the last time you had to buy a generic supplement at Walgreens or Target? I was recently out of Vitamin D and my husband needed it, so I took a look while at my local Target and was absolutely SHOCKED at what I found. The FDA requires supplement manufacturers to list all “non-medical” ingredients on the label–but it’s up to YOU to learn those terms and how they affect you. Catch today’s eye-opening podcast for a breakdown of the TOP 10 WORST INGREDIENTS you might find on a supplement label, including why they’re used and how they affect your body–and learn: Which supplements are the biggest offenders What types of ingredients are used and why The difference between active and inactive ingredients The top 10 WORST inactive ingredients to avoid in you supplements Mentioned in this episode: Vitamin D Complete – The Sunshine-Hormone Hormone Relief Summit – Get Registered for FREE (Seats are Limited) 14 Hormone-Loving Foods Guide – FREE when you register for the Summit Additional resources: How to Spot a Glucose Spike on Any Nutritional Label On Packaged Food Junk Food Disguised as Health Food Vitamin D Q&A: What You Need to Know About Vitamin D Supplements

Estrogen is the BEYONCE of all woman hormones! Without it, we’d literally fall apart. Our bones would break, our moods and energy would crash, and our hair would fall out–NOT GOOD. Today, I’m going to share FIVE major benefits of having healthy ESTROGEN levels–and why you should be giving some love to this powerhouse hormone.

Having a full buffet of options at your disposal during perimenopause and menopause is the best chance you will have of a successful hormonal transition. While I fully believe that we need to lean heavily on natural solutions like nutrition, supplementation, and lifestyle rituals for optimal results and longevity, I also believe in being open to every tool available, including bioidentical hormones. Mastering Menopause with Esther Blum Esther is the bestselling author of Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. She currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles. Her new book, "See Ya Later, Ovulator!: Mastering Menopause with Nutrition, Hormones and Self-Advocacy" is out October 4th. In This Episode The danger of taking birth control in peri-menopause and beyond, despite what your doctor might have told you (7:54) Recommendations for bioidentical hormones to take even before menopause (11:27) Lifechanging practices that can help you slide through menopause with ease (21:25) The role of trauma when it comes to healing hormone issues and symptoms (27:35) Why you need emotional and mental support when transitioning through life (33:06) Mentioned In This Episode Get the Happy Hormone Cocktail Book Here See Ya Later, Ovulator!: Mastering Menopause with Nutrition, Hormones and Self-Advocacy by Esther Blum The EO Menopause Solution by Dr. Mariza Snyder Follow Esther on Instagram This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #384: How to Thrive and be Red Hot Sexy During the Menopause Transition with Dr. Sharon Stills Essentially You Episode #333: Why Bioidentical Hormones are Safe and How to Go Through Menopause on Your Own Terms with Dr. Felice Gersh Essentially You Episode #279: The Secret to Gliding Not Slamming Into Perimenopause and Beyond with Dr. Lakeischa, MD

Growing up, my mom told me that all the women in our family have low progesterone levels–which is why we have crazy PMS symptoms and mood swings. So, I just believed it and braced for some serious PMS and period problems. Little did we know, a vast majority of women struggle with lower than optimal progesterone levels! Today, I’m going to share FIVE major benefits of having healthy progesterone levels–and why you should be giving some extra love to this powerhouse hormone.

IN THIS EPISODE: There are LOTS of hormonal birth control options out there, but none of them address the root cause of your symptoms–and some are downright nasty. My goal this week isn’t to shame you for your decisions… it’s to arm you with the information you need to make the best choices for you going forward! Tune in to today’s podcast to find out how hormonal birth control actually works, commons side effects of top brands, and how to address the root cause naturally–PLUS: Everything you need to know about the PILL, Mini-Pill, IUDs, and Depo Provera Why fixing your period and your cycle is easier than you think Safe, natural alternatives for contraception Safe, natural ways to address the root cause of your symptoms Mentioned in this episode: The episode is sponsored by Beducated - Visit my URL: http://beducate.me/pd2240-mariza-beducated and use my code "MARIZA" for 40% off all Beducated courses. Progest-Restore – The Progesterone-Booster Hormone Balance – The Hormone-Balancer Magnesium Restore – The Anxiety-Buster Activated B Complete – The Nerve-Protector Essentially Whole Store – Your Home for All-Things Healthy Related Resources: Why Birth Control PIlls Aren’t Your Best Option in Perimenopause The Most Common Nutrient Deficiencies Caused by Hormonal Birth Control Podcast Episode #389: Are Birth Control Pills the Best Remedy for Perimenopause Symptoms?

You’re probably wondering: Why should we be worried about testosterone? Isn’t it a male hormone? Testosterone is actually one of the three important sex hormones in women, too… responsible for TONS of important functions, like staying slim and trim, focused, happy, and so much more! Today, I’m going to share FIVE major benefits of having healthy testosterone levels–and what you can do to balance them.

For years I was hooked on the mindset that I needed to struggle, push and fight for my happiness and success. Society told me that if I was exhausted, burned out, or anxious, I was doing something right. While many of us need to experience burnout in order to make a change, feeling good for the sake of feeling good should not be overlooked. Once you start living your life in abundance, you will be shocked at how little tolerance you have for feeling bad. Cultivating Abundance with Daniel Mangena Daniel Mangena is a Public Speaker, Best-Selling Author, Broadcaster, and Coach. He is best known for his highly successful Micro2Millions program, being the author of the international best-seller Stepping Beyond Intention and his Do it With Dan and Beyond Success podcasts. He is completely self-made and has spent decades perfecting his world-class coaching methodology. In This Episode Why micro-shifting can help you to open the door to big possibilities (8:26) How to know if you are moving incrementally towards your goals (9:34) Tips for starting to cultivate abundance today so that you can start feeling your wins (17:18) Ways that you can create a life of abundance through consistent practice (28:05) How to queue up financial abundance through your belief system (30:36) Mentioned In This Episode 3 Ways to Become a Harmonious Money Magnet This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle. Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today. It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #329: How to Permanently Stop the Negative Self-Talk and Yo-Yo Dieting with Deborah Capaccio Essentially You Episode #369: Five Daily Habits and Rituals I Never Skip in Order to Feel My Best Essentially You Episode #378: How to Trust Yourself More Even If You Haven't in the Past and How to Navigate Your Emotions Even When You are Triggered with Dr. Patty Ann Tublin

Some reports say we are eating over 150 pounds of sugar per year, per person! All of those high-carb and sugary breakfasts, drinks, and snacks are sneaking up on us–and now over 133 million people are struggling with insulin resistance. On today’s podcast, I’m going to help you conquer your cravings with FIVE of my favorite, most SATISFYING and DELICIOUS snacks that will NOT spike your blood sugar.

Every single one of your daily activities and behaviors either move your body closer OR further away from hormone homeostasis. This means that every decision you make can impact how you feel the rest of the day. In fact, it’s actually your hormones’ job to elicit actions on our cells and organ systems based on the input they receive from us living our daily life! Tune in to today’s podcast for 3 things we do every day that make the biggest impact on our hormones, PLUS 5 ways to keep levels in check–and learn: How to notice when you are triggered How to focus on your senses and/or breathing How to get BETTER sleep The power of meditation, increasing progesterone, avoiding sugar and alcohol, and having good sleep hygiene The BEST supplements for deep, restorative sleep Mentioned in this episode: Magnesium Restore – The Anxiety-Buster Zen Sleep – The Sleep-Restorer Hormone Balance – The Hormone-Balancer Essentially Whole Store – Your Home for All-Things Healthy Related Resources: Sleep Better with These Proven Herbs + Nutrients Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels + Improve Sleep Podcast Episode 369: 5 Daily Habits and Rituals I Never Skip to Feel My Best To Drink or Not to Drink? What Alcohol Does to Our Hormones As We Get Older Podcast Episode #369: The Benefits of Optimizing Your Hormones And Body for a Higher-Performance Life with Angela Foster

Getting good sleep on a regular basis is the INDISPUTABLE KEY to having better overall health and longevity. But that can be much easier said than done. Today, I’m going to share FIVE of my favorite hacks to get deeper, sounder, more restful sleep naturally–so that you can start waking up refreshed and ready to take on the day.

Every single one of us has had something happen to us that has overwhelmed our nervous system and body, causing the body to process this as trauma. Our bodies, behaviors, and emotions often adapt to this trauma to protect ourselves. However, this trauma can have a long-lasting effect subconsciously that is linked to the hormone imbalances and chronic diseases that too many people suffer from. The good news is that by identifying and understanding how your trauma has impacted your biology, you can clear out your trauma and start living life on your terms. The Biology of Trauma with Dr. Aimie Apigian Dr. Aimie Apigian, MD MS MPH is the leading medical expert on how life experiences get stored in the body and restore the body to its best state of health through her signature model and methodology, The Biology of Trauma™️. Dr. Aimie brings you The Biology of Trauma™️: a new lens and a methodology that courageously both adds to and bridges trauma work and medicine by reverse-engineering the chronic effects of trauma on the nervous system and body on a cellular level. In This Episode How trauma is in our biology and where it starts for us (6:31) Learn about the different types of trauma and how it impacts the way we operate in the world (14:12) Why childhood trauma can manifest itself into hormone imbalances and other chronic diseases (21:49) What you can do when you are feeling triggered and improve your health symptoms (34:48) Tips on how to become ‘on top’ of your story rather than ‘in’ your story (42:50) Mentioned In This Episode Free Pass to Biology of Trauma Summit Trauma Healing Accelerated Website Register for the 21-Day Journey Here Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #308: What Is Trauma and How Does It Make Us Sick? With Dr. Elena Villanueva Essentially You Episode #321: How an Unhealed Betrayal Impacts Your Health, Work and Relationships with Dr. Debi Silber Essentially You Episode #390: Overcome Stress and Suffering by Accessing Your Breath with Samantha Skelly

More than 90% of ALL Americans experience glucose spikes throughout the week and end up on what I like to call the blood sugar rollercoaster. This alone is leading countless people into prediabetes, diabetes, and other much worse chronic health conditions–which I am on a crusade to fix! Tune in to today’s podcast shortie to find out 10 EPIC health benefits of–and 3 strategies for–keeping your blood sugar stable.

Can you recall getting your fasting insulin level tested during an annual exam–like, ever? I have a feeling the answer is no. Full disclosure: I haven’t had mine tested either, but I plan to run that lab test later this month and I will share why on this podcast. When it comes to looking at metabolic health and blood sugar levels, I have always done what most people do: Test my HA1C. Tune in to today’s podcast to learn why HA1C shouldn’t be the only thing you’re looking at, PLUS why we need to look more closely at our insulin–and learn: Why testing your fasting insulin can keep you YEARS ahead of disease How insulin resistance can lead to diabetes, heart disease, and more What the insulin hormone does for your organs, tissue, and glands The insulin / glucose dance What today’s insulin levels can tell you about your distant future The most common disorders and disease associated with insulin dysfunction 5 key habits if you have insulin resistance (or want to prevent it!) Mentioned in this Episode: Gluco Support – The Blood Sugar-Manager Magnesium Restore – The Anxiety-Buster Hormone Balance - The Hormone-Balancer Related Resources: Supplements and Herbs That Balance Blood Sugar How Stress Contributes to Insulin Resistance, Diabetes, and Stubborn Weight Gain Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels + Improve Sleep Podcast Episode #375: What We’ve Been Told About Healthy Sugar is a Lie Podcast Episode #383: How I Build Metabolically Healthy Meals For My Family to Maintain Steady Blood Sugar and Energy Levels

I have heard from HUNDREDS of women that they feel like their stress levels are off the charts and they are running on fumes every day. But how do you know how bad it really is? Today, I’m going to share the MAJOR warning signs that you are operating in survival mode, plus how to FIX IT.

Did you know that it takes on average 10-12 years for someone to get an official diagnosis of an autoimmune condition? While life often does not go the way that we planned, there is a huge disparity in the way that women are treated in the medical system, especially when it comes to illnesses like Endometriosis that cannot be seen. Finding Balance on Your Healing Journey with Jenneh Rishe Jenneh Rishe has committed herself to stop this medical gaslighting by providing women with powerful resources to support them in their darkest days. She lives a full and fulfilled life, despite managing multiple chronic illnesses and surviving open-heart surgery. Her personal experience navigating the healthcare system as a Registered Nurse who was eventually diagnosed with Endometriosis along with several other debilitating conditions makes her uniquely qualified to support anyone navigating their imperfect journey. Jenneh focuses on educating and encouraging people suffering from chronic illness, advocating for their needs, and helping us all pivot to a better direction in our lives. In This Episode Discover Jenneh’s first-hand experiences when being diagnosed with Endometriosis (5:26) How to spot medical gaslighting when dealing with a challenging diagnosis (8:48) Advice for those struggling with the symptoms of chronic illness and getting diagnosed (12:28) Learn about a new Endometriosis documentary and Jenneh’s role in the project (23:17) Addressing the most common myths when it comes to chronic illness, especially for women with Endometriosis (27:56) Mentioned In This Episode Use Promo Code ‘podcast’ for 10% off Your Order at the Essentially Whole Store Here Part of You, Not All of You by Jenneh Rishe The Endometriosis Coalition Below the Belt Film Follow Jenneh on Instagram Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #173: How to Relieve Endometriosis-Driven Pain, Digestive Symptoms, Anxiety and Infertility with Dr. Jessica Drummond Essentially You Episode #319: Red Flags: 10 Ways We Gaslight Women in Medicine Today Essentially You Episode #324: How Doctors Convince Women that Their Symptoms Aren’t Real and How we Continue to Misdiagnosis with Elinor Cleghorn

You may have been told that you need to work hard for BIG results or that you need to put in your 50+ minutes per workout, but if your hormones are really struggling, this is only making things worse. It’s time to scale back and focus your energy on something that can both alleviate your symptoms AND improve your health. Today, I’m going to share the ONE exercise you should be doing.

I am convinced that energy is the ultimate currency when it comes to our health. I’ve even surveyed over 65,000 women like you and over 90% of them agreed! The one thing they all wanted was to have more energy throughout the day–without the afternoon slump, cravings, and crash. If you want to have enough energy to rock your job, PLUS still spend quality time with friends, family, or hobbies after work and on the weekends… This episode is for you! Tune in to today’s podcast and find out my simple hacks to get super focused and energized for all the things you want to achieve, and learn: How to normalize your sleep and get the best zzz’s of your life The one exercise that every woman should be doing What time to eat your dinner and what to do afterward Which energy-building supplements to take and when How I’m using intermittent fasting to boost my brain and metabolism My go-to list of healthy foods and breakfast choices The best way to start your day, every day Mentioned in this Episode: Magnesium Restore – The Anxiety-Buster Zen Sleep – The Sleep-Enhancer Adrenal Love – The Energy-Booster Vitamin D Complete – The Immunity-Booster Activated B Complete – The Nerve-Strengthener Gluco Support – The Blood Sugar-Balancer Related Resources: Health Hack: The One Thing Every Woman Should Do After Dinner Supplements and Herbs That Balance Blood Sugar 6 Supplements That Can Keep Your Brain Young ad Healthy During Menopause Podcast Episode #381: Change Your Breakfast With These Thermogenic Foods For More Energy All Day Long Podcast Episode #383: How I Build Metabolically Healthy Meals For My Family to Maintain Steady Blood Sugar and Energy Levels

The American Gut Project published research showing that people who ate a certain amount of plant foods per week had healthier and more diverse microbiomes than everyone else! I like to think of food as the matter that will become my FUTURE brain… Do you want a microwaved french fries brain or a fresh summer salad and salmon brain? Today, I’m going to share how many fruits and veggies you should be eating each week for optimal brain AND gut health.

If you are looking for a moment of clarity or presence in your body, but can't find the time because of your crazy schedule or racing mind, breathwork is the number one modality I recommend. Not only can breathwork help you get through your day easier, it can also be the key to healing past traumas, living in the moment, and finding joy in our day-to-day lives. Plus, you can use it in whatever way suits your body and schedule. Finding Presence Through Breathwork with Samantha Skelly Samantha Skelly is a self-made entrepreneur and CEO of two multi-million dollar wellness companies, a highly sought-after international speaker, best-selling author, and wellness coaching expert with a heart-centered approach to business, coaching, and life. One of her companies, PAUSE Breathwork, is on a mission to unite all of humanity by helping people breathe, feel, and heal. In This Episode How to use your breath as a powerful modality for healing and creating space during survival strategies (4:09) Discover the two different breathwork patterns and how each can benefit you differently (9:07) What you can expect to experience when utilizing the tools and power of breathwork (12:02) Explore the difference between pain and suffering and the role you can play in your healing (20:54) Experience a breathwork session with Sam and feel the transformative power firsthand (26:47) Mentioned In This Episode Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here Pause Breathwork 1 Month Free Trial Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #144: Using Breath to Heal Anxiety, Addictions, and Much More with Samantha Skelly Essentially You Episode #326: Powerful Techniques to Feel and Process Your ‘Mess’ Including Breathwork, Meditation and Movement with Ashley Bernardi Essentially You Episode #337: Rewire Your Nervous System Out of Stressful Patterns Using Your Breath with Amanda Laine