Energized with Dr. Mariza

What we eat for breakfast will either make or break our energy and metabolism for the day and YES, I am even talking about the added sugar in your coffee or tea to start your day. It’s important that the first meal you eat to break your fast, on any given day, is a meal that doesn’t cause a blood sugar spike and crash… Because your first meal will set the tone for the rest of your day! It’s the difference-maker between you craving sugary snacks all day long OR you feeling full and energized. Choose your breakfast well and you’ll feel and function better throughout the day. Tune in to today’s podcast for KEY information on how to break your fast that will empower you to maintain amazing energy and metabolic health, including: Mind-blowing fact about what may be lurking in your breakfast A take-home list of dangerous breakfast foods and drinks to avoid What happens to your blood sugar after a sugary breakfast How to break your fast properly (including which foods to eat!) A step-by-step guide for creating a metabolic BOOSTING morning routine The inside scoop on incorporating intermittent fasting into your lifestyle Mentioned in this episode: *ALL-NEW GlucoSupport – The Blood-Sugar Balancer* Magnesium Restore – The Anxiety-Buster Essentially Whole Store – Your Home for All-Things Healthy Related Resources: Essentially You Episode #377: Three Signs to Know if You Are on a Blood Sugar Rollercoaster Without a Continuous Glucose Monitor Essentially You Episode #375: What We’ve Been Told About Healthy Sugar is a Lie Essentially You Episode #361: 5 Things You Can Quickly do After Overeating to Avoid the Blood Sugar Rollercoaster 6 Easy Ways to Block Blood Sugar Spikes Essentially You Episode #307: Top 5 Hacks to Block Blood Sugar Spikes

If You Want to Get Clear On Healing Your Disease, You Should: Understand and be firmly surrounding your own health and non-negotiables Forgive yourself for past medical gaslighting and explore your options Stop looking for a quick fix by adjusting your mindset to slow thinking Have you ever stopped to ask yourself what are your health non-negotiables? As women, we need to get better at asking ourselves this question, especially when we are dealing with chronic symptoms or diseases. While every woman's approach to healing is different, we all need to get clear on what is 100% true for us in order to heal our bodies and create agency over our health. Creating Agency Over Your Health with Andrea Nakayama As the host of the 15-Minute Matrix Podcast and the founder of the Functional Nutrition Alliance, Andrea Nakayama is leading thousands of students and practitioners around the globe in a revolution to offer better solutions to the growing chronic illness epidemic. By highlighting the importance of systems biology, root cause methodology, and therapeutic partnerships, she helps historically underserved individuals reclaim ownership of their health. Your Body Does Not Need Another Quick Fix Often in the medical field, we are faced with a quick-thinking approach. While this can be great for emergency situations, it does not target the needs of a chronic condition. Your health could require a slow thinking method, giving yourself time and permission to enquire about what is right for you and listen to the clues your body is giving you. Tuning into your body may not be a ‘quick fix’, but it is a much more sustainable approach to your overall health and longevity. By gently re-evaluating what your body needs, you can understand and embrace the deep wisdom of your body that we all have within us. Are you ready to get clear on your health non-negotiables and heal your disease? Share your thoughts and experiences with me in the comments section of the episode page. Quotes “My approach is what I like to think of as the three tiers, or the three roots. How do we work in our circle of influence so we are not just reliant on what the provider can recommend to us.” (12:37) “There needs to be a balance between what we are doing to support ourselves when we have those clues that something is right at the same time.” (21:55) “I also think it is more important that we tune into ourselves than all the noise out there that is telling us to do things or take things or eat a certain way that isn't necessarily right for us. That can be more triggering.” (23:14) “Sometimes women, especially women looking for the ‘quick fix’, actually end up doing ourselves more harm than good by adopting principles that aren't right for our body at that time.” (28:47) In This Episode How to define your own non-negotiables in order to dismantle your dysfunction (11:40) Why you should view nutrition as your key to moving out of your symptoms (21:14) Tips for getting inquisitive about your symptoms and tuning into what your body is telling you (26:06) Why feeling great for yourself can help you show up as who you want to be and find your purpose (30:01) Three steps to own your health story and heal from medical gaslighting (33:07) Why tracking can be the best way to help you understand your body (40:20) Mentioned In This Episode Get Dr. Mariza’s Daily Self-Care Journal Here Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store 15-Minute Matrix Podcast Andrea Nakayama 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 Related Episodes Essentially You Episode #369: Five Daily Habits and Rituals I Never Skip in Order to Feel My Best Essentially You Episode #71: Why Function Medicine and Functional Nutrition Matter to You with Andrea Nakayama

Back in spring of 2015, when I was 35 years old, my metabolism, energy, and weight all hit rock bottom… and here's the kicker: I never once thought that I was dealing with insulin resistance and crazy blood sugar issues. Now, I can’t begin to tell you how many women have come to me over the years and shared that they ALSO struggled with weight-loss resistance that seemed to come out of nowhere! If these symptoms have been something you have struggled with as well, you are NOT alone. Tune in to today’s podcast to learn how to stabilize blood sugar levels and increase insulin sensitivity, PLUS the 7 most effective herbs to get your metabolism back online. You’ll hear: The most common symptoms of a blood sugar spike or crash Why to get your A1c and average A1c checked at your next visit 3 signs that your blood sugar is all over the place 8 easy ways to stabilize your blood sugar at home 7 effective herbs to balance your blood sugar and fix your metabolism Mentioned in this episode: *ALL-NEW GlucoSupport – The Blood-Sugar Balancer* Magnesium Restore – The Anxiety-Buster Essentially Whole Store – Your Home for All-Things Healthy Related Resources: Essentially You Episode #375: What We’ve Been Told About Healthy Sugar is a Lie Essentially You Episode #361: 5 Things You Can Quickly do After Overeating to Avoid the Blood Sugar Rollercoaster 6 Easy Ways to Block Blood Sugar Spikes Essentially You Episode #341: Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels and Improve Sleep Essentially You Episode #307: Top 5 Hacks to Block Blood Sugar Spikes

Most of us want to experience our emotions in a safe and healthy way without feeling triggered or reactive. However, in a lot of daily situations, this is much easier said than done. Becoming emotionally intelligent, especially during difficult conversations or situations can be scary. But, tapping into your own truth and learning how to show up authentically can open you up to a new way of living that you never thought possible. Helping Women Succeed with Dr. Patty Ann Tublin Dr. Patty Ann Tublin is an internationally recognized emotional intelligence communication and relationship expert, speaker, author, executive coach and consultant. As the CEO and Founder of Relationship Toolbox LLC, a training and development coaching and consulting firm specializing in the development of emotional intelligence and other critical “soft” skills, she enhances optimal individual and group performance that impacts the bottom line. Her passionate belief that all success is based upon the ability to create, nurture and sustain healthy relationships permeates her work as an executive coach and consultant delivering workshops, seminars and leadership development. What Is Emotional Intelligence? Dr. Patty Ann defines emotional intelligence as “your ability to identify and manage your emotions in real time so they don't manage you, and the ability to empathize with the emotions of others in real time”. While this may sound obvious, many of us don't know how we feel about situations, and can lead to negative repercussions in the long run. The easiest way to increase your emotional intelligence is to gain self awareness, self worth and self love so that you can identify your triggers and become emotionally intelligent, even in difficult situations. Owning Your Role By taking ownership and responsibility of where you and your relationships are at today, you can start to re-engage the conversation and your relationships in order to restore trust and get to a place where you do not subscribe to toxicity. How are you working to develop your emotional intelligence, improve your relationships, and build your ability to handle tough situations? Share your thoughts and experiences with me in the comments section of the episode page. In This Episode How to step back and understand the role you play in difficult situations (5:46) Tips for understanding your own role in situations, especially during the messy stuff (9:37) Ways to create empathy and forgiveness by developing your compassion and emotional intelligence (18:18) The first step to take when you feel yourself getting trigger by a difficult or emotional situation (31:35) How to bring your emotional intelligence to every relationship in your life (39:39) Why you need to manage your expectations and easy solutions on how to do so to avoid resentment (44:57) Key Takeaways If You Want to Gain More Emotional Intelligence, You Can: Find self-awareness and ownership in the role you play in the relationships Create space to listen to your bodies triggers and learn the lessons necessary to move on in a healthy way Work to cultivate a level of grace, understanding, and compassion towards yourself and others Mentioned In This Episode Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here Understanding Body Language Free Guide The Trust Doctor Podcast Follow Dr. Patty Ann on Instagram Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes 321: How an Unhealed Betrayal Impacts Your Health, Work, and Relationships with Dr. Debi Silber 180: How to Overcome the Anxiety Pandemic by Managing Your Mindset with Dr. Joan Rosenberg 109: How to Tune In & Trust Your Inner Wisdom to Heal Your Body and Live Your Best Life with Melissa Kathryn

Almost as insidious as chronic stress on the body, is being on a constant blood sugar rollercoaster – because every time we spike our blood sugar, we can create an inflammatory response. And the more often we cause a spike, we begin to raise our fasting blood sugar levels, drive insulin resistance, experience a hot mess of symptoms, and potentially, create serious chronic disease in the body over time. THIS is why I wear a Continuous Glucose Monitor (GCM) now. But for those of you who don’t, there are ways to know when you are on the blood sugar rollercoaster. Tune in to today’s podcast for a TON of hard-hitting truths that are simply not being told to us – and hear how to easily identify the effects of a blood sugar spike or crash, PLUS: The most common symptoms of a blood sugar spike or crash Why to get your A1c and average A1c checked at your next visit What is a Continuous Glucose Monitor (CGM) Why I wear a CGM and so should you 3 signs your are on a blood sugar rollercoaster 8 ways to get off the blood sugar rollercoaster Mentioned in this episode: *ALL-NEW GlucoSupport – Available later this June!* Magnesium Restore – The Anxiety-Buster Essentially Whole Store – Your Home for All-Things Healthy Related Resources: Essentially You Episode #375: What We’ve Been Told About Healthy Sugar is a Lie Essentially You Episode #361: 5 Things You Can Quickly do After Overeating to Avoid the Blood Sugar Rollercoaster 6 Easy Ways to Block Blood Sugar Spikes Essentially You Episode #341: Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels and Improve Sleep Essentially You Episode #307: Top 5 Hacks to Block Blood Sugar Spikes

If You Want to Flatten Your Glucose Curve, You Should: Be on the lookout for the most common signs that you are on a glucose rollercoaster Work to understand what is happening in your body and get your blood sugar levels balanced Use Jessie’s 10 simple principles to regulate your plate and regulate your blood sugar Most of us are on a blood sugar rollercoaster but don't even know it. Understanding your blood sugar, and flattening your glucose curve, is one of the most important things you can do for your overall health and longevity. I believe flattening your glucose curve is one of the most important things we can do for our health, which is why I have invited glucose expert and brand new author Jessie Inchauspé to the show. Glucose Revolution with Jessie Inchauspé Jessie Inchauspé is a biochemist, bestselling author, and founder of the Glucose Goddess movement. She's on a mission to translate cutting-edge science into easy advice to help people improve their physical and mental health. She holds a bachelor of science degree in mathematics from King's College London, and a master of science degree in biochemistry from Georgetown University. Her new book, Glucose Revolution, is on a mission to bring knowledge and understanding to the masses. Your Blood Sugar is in Charge Did you know that 90% of adults experience at least one glucose spike a day, with most of us not even realizing it's happening? Your blood sugar is a major factor in how you feel every single day, from your energy levels to your digestive health and brain function. This is why it is so important to understand what is happening in your body so that you can see the warning signs before it is too late. How to Take Away Sugar’s Power You don't need an expensive CGM to understand what is happening with your blood sugar. Simple habits like which order you eat your food or walking after a meal can have a huge impact on your body's ability to regulate glucose and avoid a glucose spike. Jessie’s hacks are simple, cost-effective, and scientifically backed, and there is no situation that which her suggestions would not be beneficial. While changing your relationship with sugar can be scary, using these hacks will make breaking up with sugar less painful, and give you a whole new experience in life. Finding a way to eat sugar in a way that does not continue the cycle of addiction through simple and easy hacks will make you feel more amazing than you ever thought possible. Which of Jessie’s hacks are you going to try first? Share your glucose rollercoaster story with me in the comments section of the episode page. In This Episode Why your blood sugar cravings are not an issue of willpower but biology (16:19) The three most common signs that can tell you if you are on a glucose rollercoaster (22:40) Hacks to help you feel amazing and will be the biggest needle movers for your glucose curve (24:25) How the time and order in which you eat impact your bodies ability to handle sugar (34:03) What you can expect to feel like after you have gotten off the glucose rollercoaster (39:15) Why it is not about calorie deficiency but about what you put on your plate (47:38) Resources Mentioned: Dr. Mariza’s Smoothie Guide Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here Glucose Revolution by Jessie Inchauspé Follow Jessie on Instagram Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #372: What to Eat on Your Plate to Balance Blood Sugar Levels for the Entire Day with Kelly Leveque Essentially You Episode #284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health

I don’t know about you, but for a long time, I was fooled into believing that honey and maple syrup were better for my blood sugar levels – and my body overall – than the run of the mill brown sugar or raw sugar… But I was SO wrong. All forms of sugar raise your blood sugar the same way every single time – which if left unmanaged, can lead to oxidative stress, fat storage in our liver and adipose cells, insulin resistance, blood vessel dysfunction, high blood pressure, brain fog and mitochondrial dysfunction. But you don’t need to quit sugar entirely! Tune in today for 5 creative ways to blunt a blood sugar spike if you decide that you DO want some sugar and LEARN: The difference between glucose and fructose, as well as other sugars Why an apple is different than a cupcake How to “dress up” your carbs to minimize sugar absorption into the bloodstream Ways to combine protein, fat, and fiber to avoid a glucose spike The optimal times to eat fruit and other sugars One thing you should do after every meal What you need to know about apple cider vinegar Which super-herb can totally change the game for your blood sugar Mentioned in this episode: *ALL-NEW GlucoSupport – Available later this June!* Magnesium Restore – The Anxiety-Buster Essentially Whole Store – Your Home for All-Things Healthy Liver Support – The Toxin-Eliminator Top 10 Liver-Loving Superfoods Guide Related Resources: Essentially You Episode #361: 5 Things You Can Quickly do After Overeating to Avoid the Blood Sugar Rollercoaster 6 Easy Ways to Block Blood Sugar Spikes Essentially You Episode #341: Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels and Improve Sleep Essentially You Episode #307: Top 5 Hacks to Block Blood Sugar Spikes 5 Ways to Boost a Healthy Metabolism

IF YOU WANT TO UPGRADE YOUR BRAIN, YOU SHOULD: Focus on high-quality movement, sleep, and nutrition as your three core pillars for health Educate yourself about what is happening with your body and hormones so that you can understand the changes better Stay connected and engaged with your relationships with others and with yourself EPISODE SUMMARY The saying that as we age our brains start to decline is simply not true. Women’s brains are beautiful, complex, and change and upgrade as we go through the different phases of our life. The key is understanding what is going on with your brain and your changing hormones so that you can gracefully transition through peri-menopause and show up with all of your wisdom and strength in menopause and beyond. Upgrading Your Brain with Louann Brizendine Louann Brizendine, M.D. has a degree in Neurobiology from UC Berkeley and attended both the Yale School of Medicine and Harvard Medical School. She is the author of the NY Times best seller: The Female Brain and its follow-up, The Male Brain. Her new book, The Upgrade: How the Female Brain Gets Stronger and Better in Midlife and Beyond, highlights the fascinating ways that the female brain changes, and shines a light on our society’s desperate need to change the way we think about menopause. Shifting the Mindset Around Menopause Let’s think about our menstrual cycles for a second. Every day our hormones are changing and adapt to our menstrual cycle, which can get pretty exhausting for our brains and our cells. So, when we reach the time of our lives where our bodies stop being so focused on menstruation, a whole new section of our mental and physical ability is open to new things for the first time since puberty. The myth that menopause is the slowing down of our lives couldn’t be further from the truth. The transition through perimenopause into menopause can be a beautiful one if you understand the science behind what is going on in your body and get help with the temporary symptoms you may be facing. Menopause is the perfect time in your life to do what you love and embrace more of it. The Longevity Trifecta Louann knows that taking care of your body comes down to three pillars, movement, food, and sleep. Because your body is adjusting to your changing hormone levels throughout peri-menopause, it is crucial that you provide the movement, nutrition and sleep necessary to assist your body when recovering from these changes. You can transition through peri-menopause and find the authenticity, vision, and purpose that you may have been putting on the shelf. When you allow the space in your life to upgrade your brain, you will be shocked at your limitless potential in midlife and beyond. Are you ready to upgrade your brain? Share how you are preparing or experiencing the transition from peri-menopause to menopause with me in the comments section of the episode page. IN THIS EPISODE Understanding the hormone dance in the brain during your menstrual cycle (8:45) Some of the shifts and changes you can expect to see when entering peri-menopause (12:51) The importance of sleep hygiene when it comes to your hormonal and neurological health (18:32) How to avoid the pitfalls of peri-menopause and arrive into menopause as your best self (31:54) Research hacks for fending off any concerns around your longevity and mental clarity (37:53) RESOURCES MENTIONED The Essential Oils Menopause Solution by Dr. Mariza Snyder Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here The Upgrade by Louann Brizendine MD RELATED EPISODES EY 362: Why Women Over 40 Should Pay Special Attention to Their Beliefs about Menopause with Susan Willson EY 363: The Three Phases of Perimenopause and How to Navigate Each Phase with Grace

We work so hard to take care of ourselves. We go to the gym, make healthy dinners, and limit treats to only healthy sugars… But metabolic health is directly connected to some of our biggest symptoms.… And even those healthy sugars can lead to blood sugar spikes and crashes… If you want to achieve optimal metabolic wellness, there are three hormones you need to hone in on! Tune in today to hear… How long it took me to recover from a small blood sugar spike The health complications that chronically elevated blood glucose levels can cause Why Syndrome X leads you to more carbs What characteristics put you at high risk for type 2 diabetes How higher levels of leptin can lead to overeating And more! Mentioned in this episode: Levels Health CGM Access Magnesium Restore Zen Sleep Essential Oils Menopause Solution Essentially Whole Store Liver Support Top 10 Liver-Loving Superfoods Guide Related Resources: Essentially You episode #274: Why Are So Many Women Struggling With Insulin Resistance and Poor Metabolic Function? Essentially You episode # 293: How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight Gain Key Supplements For Insulin Resistance And Healthy Metabolism 5 Easy Steps To Help Reverse Insulin Resistance 5 Ways to Boost a Healthy Metabolism

If You Want To Empower Your Plate to Balance Your Blood Sugar, You Should: Focus on the Fab 4 of protein, fats, fiber, and leafy greens Be aware of hidden liquid sugars that could be causing internal chaos Understand the science of what is happening in your body through tools like a CGM It has never been more confusing to figure out what to eat. It seems like every ‘health guru’ out there has a different opinion, which is why it is no wonder that millions of people fail at these fad diets every single year. The truth is, no fad diet is sustainable. Controlling your health through what you eat comes down to three simple truths. Hormones matter more than calories, real whole foods are best, and it is always important to take your blood sugar balance into account when it comes to what you are feeding yourself and your family. The Fab 4 Fundamentals with Kelly LeVeque Kelly LeVeque is a holistic nutritionist, wellness expert, celebrity health coach, and the best-selling author of Body Love and Body Love Every Day. She has a deep desire to help her clients through her passion for human nutrition and curiosity about how the human body works. She helps people understand the latest research and rationale behind important nutrition principles and provide delicious recipes and recommended products to fuel properly. Her Fab 4 Fundamentals course simplifies the science of nutrition to empower participants to confidently take charge of their health. Not Another Fad Diet Maintaining blood sugar balance through real food is critical for supporting brain function, mood, energy, reproductive health, and overall metabolism. While the fad diets out there will try and convince you that you need a magic pill to achieve this, all you really need is a whole food and an understanding of what is happening with your blood sugar throughout the day. Kelly’s Fab 4 Philosophy focuses on proteins, fats, fiber, and leafy greens to help both adults and children balance their blood sugar through food and create generational, long-lasting health. When it comes to creating metabolic flexibility, you need to be strategic about what you are putting on your plate so that you can show up for yourself and others. Your Kids Are Learning From Their Plates The Fab 4 Philosophy isn't just for adults. Kelly knows firsthand that what your kids are ingesting, especially liquid sugar, may be having a much bigger effect on your child than you realize. Kelly is a wealth of knowledge when it comes to regulating your child's blood sugar, while you can make healthy decisions for your family knowing the why behind it. Are you ready to balance your and your family's blood sugar through simple, natural whole foods? Share how you are working to regulate and support your blood sugar and metabolic flexibility with me in the comments section of the episode page. In This Episode The #1 thing you need to learn about what is happening with your blood sugar (11:05) Why the first meal of the day really is the most important when it comes to your health (21:33) Learn why liquid sugars are the silent culprits to your unstable blood sugar levels (27:45) What you should be feeding your children in order to protect them from unstable blood sugar (38:21) How protein can protect you and your family from blood sugar chaos (52:45) Resources Mentioned: Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here Get Dr. Mariza’s Smoothie and Shake Free Ebook Here Kelly LeVeque Website Fab 4 Smoothie Recipes Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #370: How Our Daily Food Choices Make or Break Our Energy Levels and The Number 1 Thing to Overcome Chronic Fatigue with Ari Whitten

Being a pro at prioritizing self-care has so many benefits… But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.… I’ve narrowed down the daily self-care habits that help me function and feel good… And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear… How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more! Mentioned in this episode: Magnesium Restore Activated B Complete Vitamin D Complete Adrenal Love Thyroid Support Daily Self-Care Journal Related Resources: Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower Top 10 Self-Care Rituals for Today's Woman Top 10 Ways to Add Self-Care to Your Morning 10 Toxic Habits That May Be Aging You Faster

If You Want to Gain More Energy, You Should: Focus on creating a solid circadian rhythm foundation Optimize your body composition through blood sugar regulation techniques Remember to use healthy foods as your fuel instead of focusing on a strict diet Has burnout or chronic fatigue become so normal in your life that you are just used to living with it? We are facing an energy epidemic in this country due to our modern lifestyles, but it doesn't have to be this way. The good news is there are simple solutions that you can add to your daily routine that will restore your energy levels and give you the resilience to move past burnout. Eat for Energy with Ari Whitten Ari Whitten is the founder of The Energy Blueprint system, a comprehensive lifestyle and supplement program which has helped more than two million people (and counting) experience optimal health, better performance, and more energy. His new book, Eat for Energy, combines his 25+ years of experience in the study of human health science to help others supercharge their mitochondria, beat fatigue, and unlock all-day energy. Mitochondria is King Ari believes that there are two fundamental causes to our society's overwhelming lack of energy. The overall stress on our bodies from our environment and lifestyle, and what is going on with our mitochondria. We all know that challenging our mitochondria is the key to optimizing our bodies' hormonal production throughout the day and getting the energy that we require. But how do we challenge our mitochondria properly? Through simple lifestyle changes and changing the way we look at our food supply. How to Create More Energy Ari isn't interested in giving you another extreme elimination diet. Instead, he focuses on giving people simple, effective tools using whole foods to help optimize their body's composition, regulate their blood sugar, provide them with a strong circadian rhythm, and ultimately have more energy and feel better. Instead of focusing on all of the things you have to remove from your diet, Ari challenges you to add foods into your life that reverse the issues that have to do with mitochondrial health. When you can implement these few simple solutions, your energy production will come back in a whole new light. Are you ready to overcome your chronic fatigue? Share what lifestyle and food shifts have been a game-changer for you with me in the comments section of the episode page. In This Episode Why we are seeing so many people struggle with low energy in modern life (7:14) How to begin to rebuild robust mitochondria when coming from a place of burnout (12:11) The importance of building a strong circadian rhythm foundation and lifestyle (27:36) Easy tips for utilizing your fat and deregulated sugar as an energy source (33:05) Which kinds of food you should be thinking about for boosting your energy (41:25) Resources Mentioned: Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here Eat for Energy by Ari Whitten Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #125: Secrets to Building a High-Energy Body with Ari Whitten Essentially You Episode #195: How Do You Get More Energy, Like Yesterday? Essentially You Episode #330: Why Mitochondria Are the Key to Unlocking Your Best Energy Yet with Shawn Wells

Being a pro at prioritizing self-care has so many benefits… But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.… I’ve narrowed down the daily self-care habits that help me function and feel good… And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear… How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more! Mentioned in this episode: Magnesium Restore Activated B Complete Vitamin D Complete Adrenal Love Thyroid Support Daily Self-Care Journal Related Resources: Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower Top 10 Self-Care Rituals for Today's Woman Top 10 Ways to Add Self-Care to Your Morning 10 Toxic Habits That May Be Aging You Faster

Creating sustainable self-care practices involves The realization that slowing down is still moving forward Replacing the habits you remove with something positive and fulfilling Asking for and receiving what you want and need Using natural solutions from plants to support your wellness practices Spending quality time in nature Do you find it hard to carve out time for yourself every single day? Like me, I bet there are days when you feel pulled in a million different directions, tending to everyone’s needs but your own. It takes dedication to stick to self-care practices while living a full, and sometimes hectic life. I get how self-care doesn’t always go according to plans. That’s why I brought on today’s guest to share her key wellness practices to embrace despite being overscheduled and busy. About Jovanka Ciares Jovanka Ciares is the author of Reclaiming Wellness and several other titles. A certified wellness expert, integrative herbalist, nutrition educator, and coach, she offers lectures and workshops in Spanish and English. Jovanka studied nutrition with bestselling author T. Colin Campbell, Ph.D., at his Center for Nutrition Studies (in partnership with Cornell University) and herbalism/plant medicine with Tieraona Low Dog, MD. A native of Puerto Rico, she lives in Los Angeles. Slowing Down and Getting Support So You Can Do More For Yourself Adapting wellness practices to your life, especially when you’re overwhelmed, is no simple task. Yet, as Jovanka explains, transformational habits and rituals can be integrated with ease and grace. This involves realizing that just because you might be slowing down, you are still moving forward. It also involves replacing the habits you remove with something more fulfilling. You’ll likely need to ask others to support you with this. Don’t be afraid to do so because receiving in itself is an act of generosity as Jovanka explains. FInding Natural Support from Plants and Herbs An essential part of Jovanka’s process involves the medicinal nature of plants. Whether you need focus, energy, or relaxation, tapping into the power of plants can go a long way in supporting your wellness practices. Herbs and supplements can restore your endocrine system, support your body, and give your mind what it needs. Jovanka describes how a number of specific adaptogenic herbs can help support and sustain your self-care rituals. What can support you on your path to self-care and wellness? Share your thoughts with me in the comments section of the episode page. Quotes: “People need to start understanding that they are the experts in their body. The person you look at in the mirror every morning is the expert of you.” [11:19] “So you find some alternative solutions and, in combination with what your doctor recommends, there is no need for us to struggle through a lot of these hormonal changes.” [29:30] “We are part of mother nature and we need to reconnect with it. It’s critical to our health and wellbeing.” [33:50] In This Episode Understanding that you are the expert of your own body and advocating for what you need for it [6:30] Reclaiming what fulfills you after removing what doesn’t [15:30] How adaptogenic plants can help us adapt and reclaim our wellness [22:30] Why a connection with nature is an integral part of wellness [31:15] Resources Mentioned: Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store Here Jovanka Ciares’ Website Follow Jovanka on Facebook | YouTube | Instagram | Linkedin | Twitter The Reclaiming Wellness Book 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

Imagine what you could do with 20-30% more energy… How would it feel to have all of your tasks completed every day? And to not feel that mid-afternoon slump?.… Start adding easy self-care rituals to your daily routine, and your energy levels will rise… Nourishing your body is simple when you use my ten quick and easy ways to care for yourself! Tune in today to hear… How I rate my current energy level and how I plan to increase it Other benefits of proper self-care The self-care ritual that can help to balance your blood sugar What app do I recommend for quick and easy meditation How to make mundane tasks entertaining and care for yourself at the same time And more! Mentioned in this episode: Daily Self-Care Journal Adrenal Love Related Resources: Essentially You episode #: 271 Change Your Life by Cultivating More Self-Love and Self-Compassion with Kerry Tepedino Essentially You episode #: 326 Powerful Techniques to Feel and Process Your "Mess," Including Breathwork, Meditation, and Movement with Ashley Bernardi Simple Daily Habits Are The Foundation To Overall Health Get More Energy With These Top 3 Habits Why Self-Care is the Key to Your Success

If You Want To Optimize Your Health, You Should: Use simple strategies like the SHIFT Protocol to uplevel your health in an incredible way Remember that patience and self-kindness are key to achieving the high-performance health you desire Find unity in the optimization of your mind, body, and spirit to find true healing If you are feeling sluggish in the morning, foggy at the end of the day, easily triggered, or wired and tired, there is a good chance your hormones are crying for help. More often than not, the reason for our hormones being out of whack is due to inflammation. Luckily, there are a few key foundational lifestyle habits that you can start right now that will help you balance your hormones and allow you to start operating from a place of optimal performance. Achieving High-Performance Health with Angela Foster Angela Foster is a Nutritionist, Health & Performance Coach, and host of the top-rated podcast, High-Performance Health. Angela made the switch from a partner in a huge law firm after a serious illness in 2014. She has harnessed the integrative health practices and biohacking she used to heal herself into a program to help other women rebuild their physical and mental health while living a vibrant, healthy, and limitless life. Optimal Health = High Performance If you want to function from a place of sustained high performance, the first way to do so is by building a solid foundation of optimal health. Angela believes it truly takes a journey to recovery of the mind, body, and spirit, but with a few simple lifestyle changes, these small steps can lead to big changes with time and patience. These changes can include fueling your body with gut and liver-loving foods, supplementing with high-quality nutrients, getting out into nature and the sunlight, moving and training your body and mindset, and getting deep restorative sleep. The SHIFT Protocol Angela has created the SHIFT protocol to help you narrow in on what you need to focus on in order to live your life at your highest performance. Sleep, hormones, insights, fuel, and training your body and mind all play a key role in developing a core set of practices you can fall back on no matter what. The more that you learn about your body, the better you can understand what it is telling you and curate a plan that is going to work best for you. At the end of the day, we are our hormones, and what is driving our symptoms is coming from the way we operate in the world. So it is up to us to create a lifestyle in which we can function at our highest and most optimum performance and health levels. Are you ready to take your foundation of health more seriously in order to live a sustained high-performance life? Share your thoughts with me in the comments section of the episode page. In This Episode Why do we need to have conversations about hormones with young girls earlier in order to avoid issues down the line (19:34) The biggest needle movers when it comes to managing and deregulating your stress response system (22:05) How the SHIFT protocol can help you optimize for higher performance with ease and grace and without perfection (29:50) Tips for training your body and mind for optimization (38:20) A message of hope for those struggling with depression, anxiety, and more (42:29) Resources Mentioned: Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store Here Get Dr. Mariza’s Liver Loving Superfoods Guide Here Female Biohacker Collective Membership Angela Foster Website Follow Angela on Instagram | Facebook Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #352: My Top Five Biohacking Devices to Uplevel Your Health

Food is the foundation of every healthy lifestyle. It nourishes your cells and becomes fuel for your body… Food is so deeply enmeshed with our culture, and we usually end up with a few favorite foods. But when it comes to staying healthy, some foods are better than others.… There are several hormone, gut, and liverloving superfoods that I keep stocked in my kitchen… Adding these ten superfoods to your diet will help your body thrive! Tune in today to hear… The three things I’ve committed to for myself this Spring Lab test information What to focus on after improving your food habits The foods that are rich in magnesium The housekeepers of your immune system And more! Mentioned in this episode: Mother's Day Sale: live May 4-9 Hormone Lab Testing Related Resources: Essentially You episode #: 215 How Your Diet Can Make or Break Your Hormone Health Essentially You episode #: 322 How Nutrient-Depleted is Our Food Today and What We Can do About it with Jenn Trepeck 5 Superhero Superfoods You Need Now! Junk Food Disguised as Health Food Stop Inflaming Your Thyroid with These 4 Foods

If You Want to Heal From Burnout, You Should: Take Dr. Doni’s test to identify your unique stress patterns and responses Set boundaries around your self-care by taking small incremental steps toward change Shift the experience of your nervous system by creating habits that enforce the rewriting of your stress patterns Even before the pandemic, feeling burned out had become the norm. Feeling physically and emotionally exhausted can have severe health consequences, which is why it is so frustrating when we feel like we are making progress, only to be hit with those same fatigue and burnout symptoms. The first step to addressing these symptoms is to understand your unique stress response pattern and learn specific strategies that can make a huge impact on your stress type. Know Your Stress Type Stress is a silent killer that leads to inflammation and disease down the road. However, how our stress shows up is unique to each one of us. In her new book, Dr. Doni has defined the five major stress types or stress patterns that she commonly sees and lays out a guideline for how you can master whatever kind of stress you have. When healing from chronic stress or burnout, it is the first step that matter the most. We all deserve to know our unique stress response patterns, and in turn, we can create daily habits and tools that address these patterns and heal our body. Living Life Burnout Free When we can understand how our cells work and how they are impacted by stress, we can give our mitochondria the right nutrients and day-to-day changes to heal them. While it can be challenging to walk the line between staying out of chronic stress mode while still living your life and all of the responsibilities that come with it, figuring out your stress type is the best first step for your treatment. Ultimately, our health is determined by many factors, but one of the biggest ones is our environment. We need to learn how to rewrite our stress patterns and tailor our healing strategies to our unique stress responses to have the best chance of successful healing. By taking small steps to learn about how your body operates in the world, you can shake your burnout and get back to living life on your terms. Are you ready to heal from your burnout and stop letting stress run your life? Share your thoughts about Dr. Doni’s approach with me in the comments section of the episode page. Resources Mentioned: Use promo code ‘podcast’ for 10% off your order at the Essentially Whole Store here Pre-Order Master Your Stress by Dr. Doni Wilson Here Dr. Doni's SelfC.A.R.E. Stress Reset Dr. Doni Website Follow Dr. Doni on Instagram | Facebook | Twitter Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #228: Overcome Burnout and Improve Your Mental and Emotional Resilience with Juliet Obodo

Without question, women in their late 30s to early 50s are busy! Many of us are caretakers, parents, and businesswomen at this age and have important roles in our community… At the same time, a roller coaster of symptoms hits us. Many doctors don’t have answers to your questions, and they aren’t addressing the root cause of the problem… Understanding what’s going on is so important because the key to thriving in menopause is how you deal with the prior transition period, also known as perimenopause… There is a lot we can do to make this transition easier! Tune in today to hear… What is happening to your hormones in each phase of perimenopause The average age at menopause, according to the North American Menopause Society Perimenopause symptoms that can show up in your mid-30s The hormone that is almost always lower than expected The cause and symptoms of estrogen dominance And more! Mentioned in this episode: The EO Menopause Solution Hormone Quiz Progest-Restore Magnesium Restore Calm and Restore Activated B Complete Hormone Balance Related Resources: Essentially You episode #: 185 How Perimenopause Affects Your Period and What You Can Do to Eliminate Severe PMS Symptoms Essentially You episode #: 279 The Secret to Gliding Not Slamming into Perimenopause and Beyond with Dr. Lakeischa, MD 5 Practical Ways to Take Care of Yourself During Perimenopause 8 Common Perimenopause Symptoms and How to Get Relief Naturally Are You Getting Enough Protein During Perimenopause and Menopause?

If You Want to Change Your Beliefs Around Menopause, You Should: Remember that your body is always working towards health Try to understand the reasons and influences on your symptoms Set boundaries, create menopause rituals, and figure out the goals of your most authentic self Menopause is a time of endless possibilities once we are clear about what we want in our journey and our vision. Nature never intended for us to unravel and diminish over time. Instead, we should celebrate and thrive in this prime phase of our lives. By doing the work to inquire about who you truly are, you can be open to the transformation that is menopause. Changing the Menopause Narrative with Susan Willson Susan Willson is a Certified Nurse Midwife with 45 years of experience guiding all phases of women’s health. She has spent the last 20 years working exclusively with women in the menopausal transition, and her new book, Making Sense of Menopause: Harnessing the Power and Potency of your Wisdom Years, helps positively reframe this powerful time in a woman's life. She is passionate about exploring the falsehoods we have absorbed as women and offers a look into the deep sea change happening at this time in our lives. The Many Sides of Menopause Women have absorbed many false myths from society and the medical community about who we are and how our bodies work, impacting how we experience changes in our lives and our bodies. Often we get caught up in the physical changes of menopause but do not stop to think about the emotional, mental, and spiritual effects that this change is having on us as well. While menopause is a transition, it is also a time to review how you live your life and decide what you want to bring to this new phase of life. You Are Worth the Work Susan believes that the best tool to help you uplevel yourself during this next phase is by getting clear on what is serving you, what is meaningful to you, and what isn’t. Menopause is a great time to become yourself fully with no restrictions, but you need to ask yourself what you are really passionate about. Menopause is a vital gateway to a rich and fulfilling life when you can shift your mindset to embrace your full capacity. While it will take some work to get clear on who you are and what you want, you are worth it. Are you ready to change the narrative surrounding menopause and create your new phase of life by design? Share your thoughts with me in the comments section of the episode page. In This Episode Discover the history and reasons behind the way that we view menopause as a culture (8:39) How to transform your mindset around transitioning from your life before menopause to during and beyond (17:52) Why menopause is an evolutionary movement that is opening the door for the next generation of women (21:53) The role menopause plays when shifting expectations around relationships and responsibilities (29:30) How engaging with your sisterhood can help you reflect and honor your journey (41:32) Resources Mentioned: Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here Making Sense of Menopause Follow Susan on Facebook | Instagram Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #117: What It Means to Practice Your Own Self-Care and Authenticity with Elena Brower Essentially You Episode #269: Owning the Wisdom of Menopause with Christiane Northup M.D.

You know you need to limit your sugar intake, so you start your day with the best of intentions. But before you know it, stress shows up, you're getting hungry, and it gets hard to make wise decisions. You cave, telling yourself it's only temporary. But soon, you're feeling hungry and tired and craving more sugar. The cycle seems to repeat perpetually. You want to do better, but… First, you need to deal with the blood sugar crash… I’m sharing five things you can do after overeating to stabilize your blood sugar! Tune in today to hear… What happens in your body after you eat sugary food When to expect a blood sugar crash How my blood sugar reacted after drinking some lemonade What to do instead of napping after eating too much What to eat to slow down a blood sugar spike And more! Mentioned in this episode: Essentially You episode #340: Why Going on a Walk After Dinner is One of the Best Things You Can Do for Your Health Magnesium Restore Related Resources: Essentially You episode #: 286 What You Need to Know About the Relationship Between Blood Sugar Levels and Your Menstrual Cycle Essentially You episode #: 320 Top 10 Worst Foods for Blood Sugar + How Blood Sugar Impacts Women's Hormone and Metabolism with Casey Means How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight Gain 6 Easy Ways to Block Blood Sugar Spikes 5 Steps to Breaking Up With Sugar

Get in Touch With Your Values by: Take 30 minutes to 1 hour Go out in nature, get away from your house Jot down your top 5 values for yourself and your family When you get so clear on what your values are, you begin to look at your life through a different lens and reevaluate what really matters. We all want to live our purpose. My guest, Dr. Varnado (Dr. V), joins me today to talk about the one little secret to help you get there: defining your values and living them. Figure out what your values are and compare them to your life - do they align? If not, Dr. V shares her best tips for creating a healthier work/life balance that focuses on harmony. You can hear more from Dr. V on her podcast, Office Visits with Dr. V. Creating Harmony to Prevent Burnout Experiencing burnout is, unfortunately, more common than not. But reaching that point doesn’t have to be the end of the world. As my guest today, Dr. Varnado says, that ah-ha moment of realization was the start of change. There is good news! It is actually possible to find that work/life balance. Dr. V says the key is harmony. This is what happens when you create a life that matches up to your values. There is so much importance in determining what your values are and living your life in alignment with them. Dr. V also talks about the importance of asking for help when you need it. We don’t need to do it all ourselves. Create those opportunities to help you prevent burnout. Treating Burnout at a Systemic Level Dr. V talks about how much burnout, and in fact, much of chronic disease, as well, relates to our lifestyle. But these circumstances are not always something that is easily solved ourselves - a lot of change has to come from a systemic level. She emphasizes some of the changes the American medical system needs to make, especially when it comes to ob/GYN services and maternity leave. Finally, we talk about the importance of figuring out the root cause of your burnout and suffering. By finding out what’s actually causing it, you can make changes where you actually need to - not just putting a bandaid on the latest fire. I want you to look at your values. Take some time away from your house to reflect and write down your top five values for yourself, your home life work-life, and wherever you’re spending the most time. Now compare them to how you’re actually living - do they align? Let me know in the comments on the episode page how you’re going to make some positive changes in your life to realign to your values. In This Episode What happens when you have an ‘ah-ha’ moment that you’re burned out [11:30] How to find a work/life balance when you have a young family [16:00] The importance of reviewing and honoring your values [18:30] How to create opportunities to prevent burnout [20:00] What changes the American medical system can make to improve the birth and maternity experience [23:00] Why you need to address the root cause of your suffering and burnout [34:00] Resources Mentioned: Use promo code ‘podcast’’ for 10% off your order of Magnesium here Find Dr. Varnado Online Follow Dr. Varnado on Instagram | Facebook Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative

Women today wear so many hats. We have packed schedules, raise children, take care of our families, run a business or fulfill work obligations, and more. We’re so busy taking care of everyone else that sometimes we forget to take time to care for ourselves. This lifestyle leads to feeling rushed, triggered, and stressed. Our stress response systems are over-activated, and our cortisol levels are surging… These high cortisol levels and overactivated stress responses are not without consequence… I have five ways to help you reset your system and avoid those negative consequences! Tune in today to hear… Why my stress response has been over-activated lately Signs to help you identify stress and burnout How high cortisol levels can affect your brain What safety signals you can use to communicate with your brain The benefits of tracking your Heart Rate Variability (HRV) And more! Mentioned in this episode: The EO Menopause Solution Essentially You episode #353: The No. 1 Most Important Thing We Can Do to Tame Feeling Overwhelmed, Stressed and Triggered with Emily Fletcher Heart Math Device Whoop Strap Rhodiola Ashwagandha Chamomile Tea Holy Basil Tea Calm and Restore Essential Oils Adrenal Love Blend Neuro+ Support Blend Magnesium Zen Sleep Blend Related Resources: Essentially You episode #: 183 Tips to Instantly Circuit-Break Stress and Overwhelm with Dr. Heidi Hanna Essentially You episode #: 240 How to Conquer Stress and Hormonal Imbalance Through Optimizing Mitochondria and Cortisol with Dr. Carrie Jones How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight Gain 5-Minute Stress-Stopping Hacks Best Supplements to Overcome Stress & Get More Energy

If You Want to Adapt Your Eating Routine to Your New Phase of Life, You Should: Remember that what used to work for you may not work anymore Use intermittent fasting to allow your body time to detox and clean your cells Listen to the cues that your body is trying to tell you in order to adapt your plan to your body Intermittent fasting has a wide range of benefits for women. Increased energy, improved mental clarity, and weight loss are just a few of the amazing side effects of giving your body a chance to detoxify. If you have been thinking about intermittent fasting but are still looking for the right blueprint that feels aligned for you and your body, Cynthia’s new book Intermittent Fasting Transformation is your tool. The Many Benefits of Intermittent Fasting with Cynthia Thurlow Cynthia Thurlow is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 9.6 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her new book is designed to help women experience the many benefits of intermittent fasting during perimenopause and beyond. Adjusting to Each New Phase of Life As our bodies change throughout the different phases of our lives, it is important to know how our bodies and metabolism are functioning. Whether we like it or not, what worked for our bodies in our 20s isn't going to work for us in our 50s, and we need to prepare ourselves with the knowledge necessary to transition through these new phases with grace. Intermittent fasting is a great tool to help you move your body towards more metabolic flexibility, clean up your cells, and so much more. Find Harmony in Your Body Three of the biggest benefits of intermittent fasting when it is done right for your body are increased energy, decreased weight resistance, and boosted insulin sensitivity. However, in order to achieve these benefits, you much learn how to make intermittent fasting work for your body. Instead of apologizing or feeling ashamed because of your biology, Cynthia wants you to lean into it and learn how tremendously powerful it can be to take back control of your health. Achieving hormonal balance for as long as possible takes some work, but the benefits can feel too good to be true. There is no ‘one size fits all approach to your health, but by taking the right steps, you can use every tool at your disposal to find harmony in your body. Are you ready to experience all of the benefits of intermittent fasting? Share your thoughts with me in the comments section of the episode page. In This Episode What you should know about fasting while breastfeeding (2:34) How to intermittent fast throughout the different stages of your life (13:42) Why your perimenopause symptoms are metabolically driven (22:10) The importance of talking to your provider about your health goals (36:06) Learn about the consistent hidden benefits of intermittent fasting and how to make it work for you (38:20) Resources Mentioned: Use promo code ‘podcast’’ for 10% off your order at the Essentially Whole Store here Intermittent Fasting Transformation by Cynthia Thurlow Cynthia Thurlow 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 Related Episodes Essentially You Episode #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function Essentially You Episode #296: Managing Menopause with Diet and Addressing Nutrient Deficines with Maryon Stewart

Imagine it’s right before your period, and you get a killer craving. You’re ready to eat the whole fridge and consume a ton of snacks with not-so-healthy ingredients. Does this sound familiar? We’ve all been there. We can feel powerless when those insane sugar and salt cravings arrive. But I have some hacks for you to use, so you have a plan to combat the cravings... Due to a hormone drop during the luteal cycle phase, your body is more sensitive to stress… But I have some effective hacks to help! Tune in today to hear… One of my favorite healthy desserts right now What is happening in your body during the luteal phase of your menstrual cycle Ways you can honor your body during this phase My favorite oil to inhale for an energy boost How to eat chocolate and avoid a blood sugar spike And more! Mentioned in this episode: Magnesium Restore The EO Menopause Solution Hormone Recipe Guide Related Resources: Essentially You episode #: 281 How to End Emotional Eating Now with Tricia Nelson Essentially You episode #: 350 Why Women Aren't Small Men and How to Navigate Poor Health Advice When You Have a Period Essentially You episode #: 356 You're Always One Thought Away From Living a Life You Love with Kerry Tepedino How to Say Goodbye to Unwanted Sugar Cravings How to Navigate Your Menstrual Cycle with Essential Oils

If You Want to Harness Your Mindset to Create a Life You Love, You Should: Figure out your ‘why’ that will subconsciously keep pushing you towards your goals Make your own ‘List of 5’ when you are not in a moment of distress Get curious and get interested in why your emotions keep showing up in the way that they do Your thoughts have the ability to help you unlock the areas you feel most stuck in, move through the emotions you have a hard time processing, and feel more confident on the other side. All it takes is an openness to reassess your mindset, stop being afraid of overwhelm, and move towards your next breakthrough. Have you ever considered that the transformation that you are seeking could be on the other side of just one single thought? Tuning up your mindset, beliefs, and how you approach difficult life situations could be the key to helping you get unstuck and experience the life you have dreamed of. All it takes is a few simple steps and an openness to a new way of thinking. THE POWER OF MINDSET WITH KERRY TEPEDINO Kerry Tepedino has made her mark as a top leader in the personal development space for women. Aside from being my physical neighbor, she is who I turn to in order to check my mindset and emotions and bring me back to a place of emotional mastery. Kerry has bloomed from a hard background of low self-esteem, weight issues, and confidence issues and is a real-life example of the power of mindset. She has helped 150,000+ people worldwide learn the tools of mindset mastery, emotional mastering, loving themselves, and believes that with the proper mentorship, community, and strategies, anything is possible. YOU ARE ONE THOUGHT AWAY FROM A NEW LIFE It does not take a lot of work to shift the direction that you want to go to in life. By embracing the endless possibilities and opportunities that are out there for us, anything can be figured out. The solution to your worries can be better than you ever imagined; all it takes is reframing your thought process through Kerry’s game-changing techniques. We are always one thought away from creating the life that we have always dreamed of, love, and feel good for ourselves. By embracing Kerry’s techniques that can help you overcome daily obstacles, stuck emotional moments and help to fine-tune your mindset mastery, you can bring yourself to a new level of life that you never thought possible. EVERY EMOTION IS PART OF THE PLAN Life starts with the way that you think. Your brain naturally wants to hook into something, which is why having clarity on your vision and your ‘why’ are so important, even on a subconscious level. By utilizing Kerry’s techniques, you can get in touch with your inner energy and understand why and how your emotions are showing up for you. Are you ready to check your mindset and stop letting your thoughts get in the way of your future happiness and opportunities? Share what you loved most about Kerry’s perspective with me in the comments section of the episode page. IN THIS EPISODE The first step to cultivating the feel-good energy and the positive vision you know you are meant for (11:12) How to use the ‘List of Five’ method to shift your mindset to taking different actions (14:54) Tips for embarking on an emotional mastery journey and how to get out of the pattern of your emotions getting the best of you (23:52) Why having a support system can be a sign of strength when it comes to mastering your emotions (31:08) RESOURCES MENTIONED Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store Here Complementary 1:1 Breakthrough Call with Kerry Kerry Tepedino Website Follow Kerry on Instagram | Facebook RELATED EPISODES Essentially You episode #281: How to End Emotional Eating Now with Tricia Nelson Essentially You episode #149: Why Mindfulness and Mindset are Key to Healing Miracles with Elaina Ray

What if I told you there is a hormone that (when optimized along with other hormones) can lead to fat loss, more manageable weight maintenance, and increased energy and stamina? You would want to know more, right? Surprisingly, there is a hormone that does all of this, but most people haven’t heard much about it... Growth Hormone (HGH) is central to metabolic health, but many people struggle with low levels… Thankfully, diet and lifestyle changes can make a big difference! Tune in today to hear… The biggest contributors to low growth hormone levels What to eat to increase growth hormone levels naturally The best exercise for boosting growth hormone What I recommend for sleep optimization Supplements to consider for increasing growth hormone levels And more! Mentioned in this episode: Zen Sleep Calm & Restore Magnesium Restore The EO Menopause Solution Related Resources: Essentially You episode #: 215 How Your Diet Can Make or Break Your Hormone Health Essentially You episode #: 285 The Lowdown on Declining Hormones and How They Impact Weight, Mood and Sleep with Maria Claps and Kristin Johnson Top Healthy Fats for Hormone Health What is Your Circadian Rhythm and How Does It Impact Hormones

When a woman experiences symptoms like fatigue, hot flashes, acne, pelvic pain, or heavy bleeding, she probably doesn’t suspect the cause is insulin resistance. But over 65% of American women over the age of 40 have it, making it likely to contribute to many health concerns. Reversing insulin resistance is quite challenging... However, there are things you can do that will help to reset your system… And get you from metabolic dysfunction to metabolic flexibility! Tune in today to hear… The 3 biggest factors contributing to insulin resistance in women How many adults in the US have insulin resistance or prediabetes The best indicator for insulin resistance Serious health concerns for which insulin resistance is the root cause How digestion should work in your body And more! Mentioned in this episode: Top 10 Liver-Cleansing Superfoods Guide with Recipes Magnesium Restore Zen Sleep The EO Menopause Solution Belly Slim-Down Water Recipe Liver Support Supplement The Essentially Whole® Store Related Resources: Essentially You episode #: 236 The Truth About Metabolic Dysfunction and How to Address It Head On with Dr. Casey Means Essentially You episode #: 268 The Number One Hormone Imbalance Connected to Stubborn Weight Gain Key Supplements for Insulin Resistance and Healthy Metabolism How Stress Contributes to Insulin Resistance, Diabetes, and Stubborn Weight Gain

If You Want To Stop Feeling Overwhelmed, Stressed, and Triggered, You Should: Sign up for the free Ziva Meditation Masterclass Find a community or guide to help you establish skills for life Take the time to prioritize you Life is hard enough. Your meditation practice shouldn't be. Ziva Meditation has been my personal superpower to help me feel good in my body. Ziva Meditation has become a twice-a-day non-negotiable for me and helps me show up for myself and my family in a way I have never felt before, feel fewer triggers, and cleanse my body of stress from today and yesterday. The Ziva Difference With Emily Fletcher Emily is the founder of Ziva and has taught the Ziva Technique to over 40,000 people. Her best-selling book, Stress Less, Accomplish More, debuted at #7 out of all books on Amazon and has been translated into 12 languages. In 2021, she launched zivaKIDS, the first meditation course of its kind for kids ages 4-14. Her work has been featured by The New York Times, Good Morning America, The Today Show, Vogue, and ABC. She’s been named one of the top 100 women in wellness to watch and has taught at Apple, Google, and Harvard Business School. Embracing the 3 M’s When most people hear ‘meditation,’ they think of an app. However, the apps out there are really about mindfulness, not meditation. Ziva is different. Emily has taken a 6000-year-old meditation practice and combined mindfulness, meditation, and manifesting to help people with busy minds and busy lives find peace and release stress. Ziva takes a different approach to meditation by giving your body rest five times deeper than sleep. Just 15 minutes of a Ziva meditation is equivalent to an hour and a half of sleep. It is a simple and easy practice that can help you take off your stress goggles and see the beauty around you. You Don’t Have to Be a Monk to Meditate You don't have to be a monk to meditate. Besides, you don't have the time to meditate like a monk either. There is a much simpler and easier way to meditate that will help you handle the stresses in your life easier, get better sleep and more energy, improve your genetics and epigenetics, hold more joy, and so much more. Are you ready to stop masking your stress symptoms and treat the root cause through the tools you can learn in a Ziva meditation? Share if you are signing up for Emily's Free Masterclass with me in the comments section of the episode page. In This Episode Why meditation is the missing ingredient to longevity and being more present (10:56) The importance of consistency and viewing meditation as a non-negotiable (17:06) Dispelling the myths that meditation is hard and that you can fail at meditation (20:40) How Ziva can help you supercharge your sleep and help you get your time back (25:50) Discover how meditation can improve your relationships with others and with yourself (35:47) Resources Mentioned: Use the Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store Join Emily's free class: Easy Magic: 3 ways to stop making your life harder than it needs to be Ziva Meditation 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 Related Episodes Essentially You Episode #20: The Stress Solution with Emily Fletcher Essentially You Episode #168: Why Meditation is Non-Negotiable in Today's Fast-Paced World with Emily Fletcher Essentially You Episode #326: Powerful Techniques to Feel and Process Your ‘Mess’, Including Breathwork, Meditation and Movement with Ashley Bernardi

We all want to be the best version of ourselves, but it’s so easy to push your body too hard. If you don’t learn to pay attention to your body and its signals, you neglect your valuable health, and your energy tank ends up empty. Wearable and biohacking devices give you a better understanding of your health, provide gentle accountability, and guide you to making positive changes. These changes create more energy and resilience… And lead to significant improvements in your health. Tune in today to hear… How my first wearable device changed my habits The device that gave me insight into my metabolic health What I do when my Heart Rate Variability and Respiratory Rate levels are off My go-to device for reducing stress and anxiety What to use to create more metabolic flexibility And more! Mentioned in this episode: Essentially You episode: #284 What a Continuous Glucose Monitor Taught Me About My Metabolic Health Essentially You episode #: 314 Why So Many Women Struggle with Stubborn Weight and the Benefits of Keto for Hormone Health with Dr. Sara Gottfried Tools/techniques mentioned in this episode: Abbott Global FreeStyle Libre Dexcom CGM The Whoop Strap Heart Math Keto-Mojo Abbott Global Precision Xtra Peloton Bike Peloton App Related Resources: Essentially You episode #: 236 The Truth About Metabolic Dysfunction and How to Address It Head On with Dr. Casey Means Essentially You episode #: 272 5 Simple Ways to Boost Your Energy Levels Instantly 5 Easy Steps to Help Reverse Insulin Resistance Top 5 Ways to Naturally Reduce Anxiety in Minutes

Have you been told by health magazine articles, doctors, or experts that it’s ok not to have a period? It’s not true. Your menstrual cycle is a vital sign, so suppressing it is not a good idea. By using your cycle as a vital sign, practitioners can uncover clues that lead to the root cause of your symptoms. Otherwise, the root causes are hidden by hormonal birth control… If you want further proof of how important your menstrual cycle is, tune in today to hear… What happened to my body when I got on the pill Two ways the pill may worsen problems in your body How research from 2004 confirmed the fifth vital sign What our bodies are missing when we don’t ovulate How sex hormones affect other body systems And more! Mentioned in this episode: Top 11 Hormone-Balancing Supplements for Women The EO Hormone Solution Essentially You episode: #100 Why Food is Key to Balancing Your Hormones Plus How to Treat Key Nutrient Deficiencies Essentially You episode #: 145 What Your Period is Telling You About Your Hormones with Nicole Jardim Essentially You episode: #186 Debunking Period Myths Once and for All with Nicole Jardim Essentially You episode: #350 Why Women Aren't Small Men and How to Navigate Poor Health Advice When You Have a Period Related Resources: Top 4 Ways to Take Control of Your Period Problems Naturally How to Navigate Your Menstrual Cycle with Essential Oils

There is a big knowledge gap in the medical system when it comes to treating women. The system still has a limited understanding of women’s health. However, we are making slow progress. To optimize women’s health, we must first understand menstrual cycle phases. As a woman moves through the menstrual cycle phases, she will have different strengths and needs during each phase. You can thrive during every phase if you know how to support your body… Tune in today to hear… How the history of medical research affects women's health today The different ways your body works during each phase of your cycle The best period tracking apps The phase of your cycle when you are the most physiologically like a man The best time of the month for strength training And more! Mentioned in this episode: Activated B Complete Magnesium Restore Superwoman Blend Sleep Support Related Resources: Essentially You episode: #147 How to Use Your Cycle as an Instrument of Unfair Advantage with Kirsten Karchmer Essentially You episode: #186 Debunking Period Myths Once and for All with Nicole Jardim Top 4 Ways to Take Control of Your Period Problems Naturally ClaryCalm Monthly Blend for Women: Essential Oil Uses & Benefits How to Navigate Your Menstrual Cycle with Essential Oils

The mineral magnesium is involved in over 600 chemical processes in the body, but 60% of Americans, or about 100 million people, don’t get enough of it through consumed nutrition. This is a startling statistic considering how vital magnesium is to our cells. Aside from the chemical processes, this mineral also improves sleep, and recent research has shown it helps stabilize blood sugar. So you want to ensure your body is getting enough magnesium… And there is one thing I recommend. Tune in today to hear… How magnesium affects glucose control and insulin metabolism The different ways magnesium boosts sleep quality The role magnesium has in Vitamin D levels My favorite magnesium-rich foods The number one magnesium that I recommend And more! Mentioned in this episode: 14 Hormone Balancing Recipes Magnesium Restore Sleep Bundle Related Resources: Essentially You episode: #201 What's the Number One Supplement You Recommend for Women? Essentially You episode: #241 5 Ways Magnesium Rescues Hormones and Energy 8 Reasons to Increase Your Magnesium Intake Magnesium Q&A: How to Choose the Best Magnesium for Your Body Key Supplements for Insulin Resistance and Healthy Metabolism

If You Want To Stop Stubborn Weight and Transition to Menopause Gracefully, You Should: Remember to embrace life's transitions and take a moment to pause and reflect Assess your relationship with food and alcohol by taking 6-day steps to see what works for your body Use natural remedies like food, essential oils, and menu pausing to get you where you want to be There is an insane amount of conflicting advice out there when it comes to staying healthy as we transition into menopause and throughout this new phase of our life. Many of us are confused about what is going on with our hormones, health, and overall wellbeing once we hit our 40s and beyond. While menopause is a natural transition that nobody gets to skip, suffering through it is totally optional. Food Is Medicine with Dr. Anna Cabeca Dr. Anna Cabeca is a triple board-certified physician and hormone expert. After being devastated by an early menopause diagnosis at age 38, she set out on a personal wellness journey that reversed her menopause side effects and resulted in the delivery of a healthy baby girl at the age of 41. She has changed the lives of thousands of women across the globe through her empowering transformation programs. Her new book, MenuPause, helps women get unstuck from weight plateaus and other menopause symptoms through the power of food as medicine. 6 Days Is All It Takes In her new book, Dr. Anna has created five different menu plans that last for six days, which can help you pause, check in with yourself, assess how food impacts you, and learn what you need to do to move forward with your healing journey. These foundational protocols can help you age gracefully, improve metabolic flexibility, support your immune system, and help you leverage food as medicine through menopause and beyond. By getting into a state of ketosis in a healthy way for your unique phase of health and life, you can manage your inflammation, alleviate your stubborn weight plateaus, and harness the medicinal power of food. Are you ready to change up your diet to find out how you can go back to living your best, symptom-free life? Share your thoughts on this episode with me in the comments section of the episode page. In This Episode Why you need to embrace every moment of transition as a time of pause and reflection in life (8:33) How to pause how you are eating and when you are eating to create food freedom and better metabolic health (15:52) Tips for utilizing the Keto-Green method and fasting in order to support your hormones (21:38) What to do if you are struggling with stubborn weight issues and how to get to the root cause of your imbalance (25:02) How to lead by example when it comes to what is serving you and what you need to let go (35:51) Resources Mentioned: Use Promo Code ‘podcast’ for 10% off your order of Essentially Whole Magnesium Restore Supplement MenuPause by Dr. Anna Cabeca Keto-Green Recipe E-Book Take the Menu Pause Quiz Here Dr. Anna Cabeca Website Join the Girlfriend Doctor Club Follow Dr. Anna Cabeca on Instagram | Facebook | Twitter Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #188: The Low-Down on Hormones and How To Get Your Mojo Back in Menopause With Dr. Anna Cabeca Essentially You Episode #346: Why Are We Struggling to Lose Weight and How Does It Tie to Food Addiction? With Dr. Susan Peirce Thompson

Did you know that testosterone is the most abundant biologically active hormone in women? It’s produced in the ovaries, adrenal glands, and fat cells along with estrogen and progesterone. Low testosterone in women is surprisingly common and happens earlier in life than you would suspect. If you need to boost your testosterone levels… Lifestyle changes can help. Tune in today to hear… The age testosterone levels begin to decline Symptoms of both low testosterone and high testosterone in women The type of exercise to do to boost testosterone The best foods to eat to boost testosterone What vitamin optimizes testosterone levels in the elderly And more! Mentioned in this episode: 14 Hormone Balancing Recipes Magnesium Restore Vitamin D Complete Related Resources: Essentially You episode: #283 The Real Truth About Hormone Imbalances in Women with Shawn Tassone Essentially You episode: #302 How to Have Healthy Hormones in Your Forties with Lara Briden Hormone Makeover: 5 Easy Daily Steps to Get Back to Balance What to Eat to Balance Your Hormones Top 10 Supplements to Balance Hormones Naturally

If You Are Ready to Lose Weight and Overcome Food Addiction, You Should: Ditch the processed foods and sugars that we all know are not serving us Work towards the goal of ‘3 Meal Magic’ by creating a routine and structure around your food Know that you are not alone and work with an expert to help find a sustainable plan for you Despite the fact that almost 50% of Americans try to lose weight every year, our country is in the midst of an obesity epidemic. The truth is, there is a scientific reason why we experience chemical dependency around certain foods. The good news is that with the right mindset and program to support you, you can shed that stubborn weight and get over your food addiction for good. The Psychology of Eating With Dr. Susan Peirce Thompson Susan Peirce Thompson, Ph.D., is an Adjunct Associate Professor of Brain and Cognitive Sciences at the University of Rochester and an expert in the psychology of eating. After her own addiction struggles, Dr. Thompson dedicated herself and her research to the neuroscience of eating and the psychology of food addiction. She is President of the Institute for Sustainable Weight Loss and the founder of the worldwide Bright Line Eating movement. Her first two books, including “Bright Line Eating: The Science of Living Happy, Thin, and Free,” became New York Times bestsellers and instant Hay House favorites. Food Addiction is Addiction Food addiction runs on the same brain circuits that drug and alcohol addiction do. Even if you don't feel as though you have a food addiction, the processed foods that are so prevalent in our society are chemically altered to be addictive. In fact, ⅔ of the food that the kids and adolescents are eating today falls under ‘ultra processed’. These chemically addictive foods, combined with the breakdown of meal structures and our reliance on willpower, are setting our communities up for failure when it comes to losing that stubborn weight and taking back power over the snacks. Finding Your Way to Food Freedom Dr. Thompson’s Bright Line Program is designed to help you rewire your brain around what you eat, what you don't eat, and how you structure your meals. By thinking of eating in the same way you brush your teeth, you can transition your body from food addiction to food freedom. Food is a major player in all of our healing journeys. If you are ready to let go of that weight that isn't serving you, break your cycle of food addiction, and find a sustainable way to keep that weight off, Dr. Thompson is the expert you need to hear from. Do you or someone you love struggle with addiction? Share how addiction, food, or otherwise has played a role in your healing journey with me in the comments section of the episode page. In This Episode Learn about the neurochemistry of addiction, both food-related and generally (9:46) Why we have such a massive obesity epidemic in our country today (12:26) The problem with relying on willpower to address your food addiction (20:13) What you can do to break the cycle of food addiction through meal scheduling (24:55) How to rewire how your brain works around any addiction in your life, not just food (30:07) Resources Mentioned: Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Food Freedom Quiz Bright Line Eating 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 age, the consequences of drinking alcohol become more difficult to ignore. After a night out drinking, you feel run down, numb, and stressed. But alcohol is such a big part of life for so many women, it’s really hard to make changes. If you're ready to take a break from alcohol… A gentle detox can help. Tune in today to hear… The blood alcohol concentration definition for binge drinking What Alcohol Use Disorder (AUD) is and how it affects the body The top tips I recommend for getting through a detox What you should know about drinking and estrogen Answers to why women get drunk faster than men And more! Mentioned in this episode: The 14-Day Detox Related Resources: Essentially You episode: #156 Could Breaking Up With Sugar be the Biggest Key to Healthy Eating with Molly Carmel Essentially You episode: #303 5 Surprising Signs That You Have Fatty Liver Disease and How To Prevent It Most Common Causes of Brain Fog and How to Fix It Oil Pulling is the Best-Kept Detox Secret Peppermint Essential Oil Uses and Benefits

If You Want To Step Into Your Bravery, You Should: Make the choice to be vulnerable and explore what you really want from life Use the Elevated Intention Planner to help you create goals that don’t burn you out Develop your emotional intelligence to embrace new seasons of your life or unexpected outcomes There comes a time in every woman's life where we must reevaluate and ask ourselves what we need to change, what we need support with, and what is not working to be better and step into the versions of ourselves we want to be. Now that we have settled into the new year, how are you feeling? Are you ready to leap into the goals you have for 2022 and beyond? Discovering Your Emotional Grit With Dr. Neeta Bhushan Dr. Neeta Bhushan is a former cosmetic dentist turned best-selling author, international educator, emotional health advocate & serial entrepreneur. Sparked by her own life experiences overcoming multiple extreme adversities, including being orphaned at a young age, surviving an abusive marriage of domestic violence, and overcoming extensive loss, her breakthrough research in Emotional Grit has been endorsed & utilized by renowned leaders, corporations, students and organizations around the world. Stepping Into Bravery Stepping into the bravery necessary to restart our lives, reignite our passions, and reemerge as who we are meant to be can feel a little scary. Dr. Neeta knows firsthand that the only way to embrace this bravery is by giving yourself permission to be vulnerable, ask for help, and get clear on your goals. When you are able to focus on how to create your own best well-being, you can say yes to the brave steps necessary to give your soul what it wants out of life. Creating Goals Without Burnout Creating the success and beautiful life that you want doesn't mean you have to become burned out in the process. By creating your own rituals that light you up, allowing space for the new seasons of your life, and making a commitment to yourself, you can take the necessary steps to make your dreams happen. By using Dr. Neeta’s GRIT acronym, you can apply these transformative principles to every area of your life and work to improve your emotional intelligence so that you can show up when life doesn't go your way. What does it mean to be brave to you? Are you ready to take the leap? Share your thoughts with me in the comments section of the episode page. In This Episode Tips for stepping into your bravery and creating the life that you deserve (11:03) How to get started setting goals for your life and who you are truly meant to be (20:37) The role of motherhood and other new seasons of life when setting intentions (29:52) Learn about Emotional Grit and how it can help your emotional intelligence (35:14) Explore the ‘Bounce Back Factor’ and how it can help you when life gets messy (40:42) Resources Mentioned: Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store Get Your Free Elevated Intention Planner Here The Brave Table 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 Related Episodes Essentially You Episode #326: Powerful Techniques to Feel and Process Your ‘Mess’, Including Breathwork, Meditation, and Movement with Ashley Bernardi Essentially You Episode #318: How to Create Ease In Your Day Life, No Matter What with Elena Bower

IN THIS EPISODE: You’re tired of fighting sugar addictions, cravings, low energy, digestive issues, and brain fog. You know you need to detox, and you’ve tried so hard in the past to do so, but it’s just too complicated to fit into your lifestyle. If you’re tired of trying detoxes that are hard and unsustainable… The 14-Day Detox is my favorite program. Tune in today to hear… 5 important things I designed the Detox to do Why this Detox is different than other programs you’ve tried How the Detox program changed my life One thing about me that surprises people And more! MENTIONED IN THIS EPISODE The 14-Day Detox Bronze Detox Package Silver Detox Package Gold Detox Package Magnesium Restore ADDITIONAL RESOURCES Essentially You episode: #163 How to Reset Your Hormones and Jumpstart Your Metabolism with a Detox Essentially You episode: #193 How Do You Know You Need a Detox? Does Your Body Need a Detox? Take This Assessment to Find Out… Top 5 Detoxing Essential Oils to Reduce Toxic Load Why You Need to Detox Your Hormones JOIN THE 14-DAY HORMONE DETOX Are you ready to banish fatigue, brain fog, unexplained weight gain, and more annoying symptoms? ! Join the 14-Day Hormone Detox today!

If you want to be treated differently, you must treat yourself to some self-love first and foremost. Taking care of yourself means that you are at your best when you need to take care of others – whether that is being a parent, interacting with co-workers, or running your own business. So let’s take a moment right now… How would you rate your “Feel good” levels today, over the last week, or even last month? Are you feeling joyful, energetic, and emotionally well? Tune in to today’s episode to learn: A morning ritual is designed to nourish you How to instantly boost your mood when you get up My favorite way to hydrate in the morning Tips for keeping your energy up all day And more! Mentioned in this episode: 5-Minute Self-Care Journal Magnesium Restore Activated B Complete Thyroid Support Related Resources: How to Create a Morning Ritual that Works for You Why Creating a Morning Ritual will Change Your Life Create a Metabolism-Boosting Morning Routine

If You Think Toxic Mold Could Be Causing Your Hormone Symptoms, You Should: Test your house to find out if you are living with toxic mold Test yourself to see the level of mycotoxins you are dealing with Detoxify your body and home step by step depending on your budget If you have ever seen mold growing inside your home, most of the time, there is a larger problem that you need to look into immediately. Surface mold is just the tip of the iceberg and can wreak havoc on any system in the body, which is why it is so important to identify these mycotoxins as soon as possible to save your health and your home. All Things Mold With Bridgit Danner Bridgit Danner is a licensed acupuncturist, certified Functional Diagnostic Nutrition Practitioner, and the founder of HormoneDetoxShop.com. After losing everything to toxic mold herself, Bridgit now educates about toxins and how to detoxify your body and home through a functional healthcare approach. She is my go-to expert when it comes to all things mold and is here today to share how your symptoms could be related to mycotoxin exposure you might not even know about. Could Mold Be Causing Your Hormone Symptoms? Bridgit refers to toxic mold like a roommate that you don't want to have. Toxic mold will continue to grow and emit mycotoxins until it is dealt with for good. While you can't always see it, toxic mold can suppress your immune system, damage your cells, cause cancer and birth defects, impair mitochondrial function and the nervous system, and so much more. The only way to recover from toxic mold exposure, whether it was recent or long in the past, is to detoxify. If you have been trying everything but still can't shake your symptoms, mold could be to blame. Daily Detoxification is Key Cleansing your home and your system of mycotoxins can take a while. This is why Bridgit recommends going step by step and focusing on the basics in order to detoxify your system. Even if you have not been exposed to toxic mold, the toxins we are all exposed to the daily call for consistent detoxifying habits to help you age well and relieve your symptoms. Daily detoxification is the key to getting past some of your biggest symptoms. While diagnosing a mold-related illness is critical, there is so much that we can do on a daily basis to detoxify our bodies and feel safe in our homes. Are you ready to cleanse your body and home from toxic mold exposure? Share your story with me in the comments section of the episode page. In This Episode Which types of mold and damp areas of your home you should be concerned about (13:51) How your symptoms could be related to a toxic mold exposure recently or in the distant past (18:19) Tips for testing and recovering from toxic mold within your house and within your body (21:11) The role of your emotions, thoughts, and consistent daily detoxification for long term health (31:01) How emotional health can help your overall longevity and happiness (33:52) Resources Mentioned: Join Dr. Mariza’s 14 Day Hormone Detox Here Join the Free Toxic Mold Masterclass Here Bridgit Danner 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 Related Episodes Essentially You Episode #336: 5 Critica Daily Detox Strategies + Signs to Look Out For When You Need to Dig Deeper into Testing with Dr. Wendie Trubow Essentially You Episode #134: What if Your Thyroid Is Not the Root-Cause Problem? With Bridgit Danner Essentially You Episode #92: How Mold Toxicity May Be the Cause of What Ails You With Dr. Ann Shippy

Self-love is vital to boosting self-confidence, maintaining good health, increasing your productivity and focus, and lowering your stress levels. How would you rate your “Feel good” levels today? Are you feeling happy, energetic, and emotionally well? Joy creates the energy that attracts your desires… It’s vital to start your day with a joyful morning routine. Tune in today to hear… Some of my favorite self-care quotes Why morning is the best time of day for joy The first thing I do in the morning The best supplements to boost your energy And more! Mentioned in this episode: Magnesium Restore Activated B Complete Adrenal Love Thyroid Support Daily Self-Care Journal Shop Related Resources: Essentially You episode: #265 How to Practice Joy in a Time of Adversity and Release Your Happy Brain Chemicals with Radha Agrawal Essentially You episode: #318 How to Create Ease in Your Day Life, No Matter What with Elena Brower Simple Daily Habits are the Foundation to Overall Health Top 10 Self-Care Rituals for Today's Woman Why Self-Care is the Key to Your Success

If You Want To Improve Your Food Sensitivities and Gut Discomfort, You Should: Believe in the reality that you do not have to constantly live in pain Learn about how your body, mind, and consciousness are connected Use result-oriented solutions, like digestive enzymes, that can bring you results quickly Hormones and gut health aren't often discussed in the same sentence, but the truth is that your hormone issues could very well stem from an imbalance in your gut microbiome. Digestive enzymes can not only help heal your symptoms; they can implement the fundamentals of gut health that we all need to function properly. Why You Should Love Digestive Enzymes as Much as They Love You Steven Wright knows about the struggles of gut health first hand. After spending almost half a million dollars overcoming his own health challenges, he decided to take matters into his own hands and graduated from the Kalish Functional Medicine Institute. Since then, he has founded healthygut.com, a service dedicated to helping people alleviate their symptoms through the transformative power of digestive enzymes. The Importance of Loving Your Microbiome What you eat every day is shaping your microbiome without you even realizing it. Your microbiome can only flourish if it is provided the necessary tools for it to grow. Digestive enzymes work within a capsule to ensure that you don't have to rely on the food you ate that day in order to uplevel your digestive functioning. If you are able to take full advantage of what you are consuming, your cells will have a better ability to break down the foods you are eating and alleviate the symptoms that are causing your challenges. The Fundamentals Are What Matters If you are struggling with not being able to eat what you want or live life the way that makes you comfortable due to your symptoms, your microbiome could be the catalyst. By understanding the daily support that your gut needs in order to function optimally, you can get back to the fundamentals of gut health. Your enzymes control basically everything that is happening in your body, so why not support them in the best way possible in order to improve your overall daily health? If you are struggling with symptoms that you just can't get to the bottom of, digestive enzymes could be your path to easing your discomfort. Are you ready to give your microbiome some love through digestive enzymes? Share your thoughts with me in the comments section of the episode page. In This Episode Why taking digestive enzymes is so important to your overall health and wellbeing (14:32) Signs and symptoms that your body does not have all of the digestive enzymes it needs (16:19) Recommendations for when and how often to take your digestive enzymes in order to see results (18:07) How digestive enzymes could help you if you are sick of being dismissed by doctors (26:06) Top tips and positive responses from consumers who actively integrate digestive enzymes into their routine (32:02) Resources Mentioned: Use Promo Code ‘podcast’ for 10% off your order at Dr. Mariza’s Store Use Promo Code ‘drmariza’ for $15 off your order at Healthy Gut Store 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 women, we are all familiar with mood swings, heavy periods, headaches, bloating, and all the other symptoms referred to as PMS. Often we are told this is just part of being a woman and never hear an explanation for why. But what if there is a root cause to these symptoms? And you can fix that root cause from the comfort of your own home… Helping your body remove excess estrogen can make a huge difference in how you feel. Tune in today to hear… What excess estrogen can do to your body The surprising signs and symptoms of estrogen dominance The three steps to detoxify excess estrogen The causes of estrogen dominance And more! Mentioned in this episode: DUTCH Test Complete Kit Berkey Water Filter The Smart Mom's Guide to Essential Oils Pyrex storage dishes Hydroflask Complete Hormone Kit DIM Complete Liver Support Blend Activated B Complete Hormone Balance Progest-Restore Related Resources: Essentially You episode: #167 How to Naturally Reverse Estrogen Dominance, Especially During Perimenopause Essentially You episode: #262 Overcoming Estrogen Dominance at Any Age with Magdalena Wszelaki How Estrogen Dominance Affects PMS During Perimenopause DIM Q&A: How to Address Estrogen Dominance Symptoms with DIM What is Estrogen Dominance and How Does it Affect Your Body

If You Want To Use Breathwork Effectively, You Should: Be sure to nasal breathe on your day today Always focus on a slow, deep breath Explore breathwork apps like Othership Breathwork has been a powerful tool that has helped me reset my stress response patterns and create a greater sense of peace and transformation. Feeling stressed is the new normal for many women, but it doesn't have to be that way. If you can learn how to control your breath, you can rewire your brain and reset your stress response system using something you do every single day. Creating Breakthrough Experiences with Amanda Laine Amanda Laine is the co-founder of Othership, the leading digital breathwork content creator. Othership was born out of the desire to help people do breathwork online or in-person to experience the transformative power of breathwork. Amanda combines breathwork, hypnosis, movement, and sound in innovative ways, which has led to thoughts of breakthrough experiences. She is passionate about helping others build resilience and transform their lives through the Othership app. Don’t Take Your Breath for Granted One of the reasons many of us have become so bad at responding to stress is because of all of the comforts our lives contain, compared to the hunters and gatherers that came before us. Because we don't need to be running for food or being worried about getting eaten by a bear, our brain has been rewired to stress out about other things instead. Utilizing breathwork is one of the easiest ways to help calm your central nervous system in times of stress. Most of us take our breath for granted, but it is the key to resetting our body's stress response and bringing ourselves back to equilibrium. The Best Way to Release Your Stress Even if you have tried breathwork in the past, you have probably never tried it the Othership way. In as little as 4 minutes, Othership can help you release in the comfort of your own home, which Amanda has found to lead to more intense and more fulfilling breathwork sessions. Breathwork can help you rewire your state of consciousness, heal trauma, release stuck energy patterns and those thoughts that aren't serving you. The direct evidence of how breathwork, and stressors like sauna and cold-plunge therapy, can help you shift out of parasympathetic stress is undeniable. Are you ready to access this powerful tool that is available to you every single day? Share your experience with breathwork with me in the comments section of the episode page. In This Episode How breathwork has helped people release stress during covid lockdowns or illness (7:10) The positives and differences of exploring breathwork virtually versus in person (11:37) What you need to know to get started and understand the experience of breathwork (14:01) Tips for running your own epic breath working session from the comfort of your own home (21:55) The benefits of cold plunge and sauna when it comes to rewiring your brain (24:21) Resources Mentioned: Use Promo Code ‘podcast’ to get 10% off your order at the Essentially Whole Store Othership App Follow Othership on Instagram Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #326: Powerful Techniques to Feel and Process Your ‘Mess’, Including Breathwork, Meditation, and Movement with Ashely Bernardi

If You Want To Detox Your Body, Mind, and Home, You Should: Optimize your food, water, sleep, stress, movement, and sugar intake on a daily basis Level up your personal care products and furniture when it is time for you to buy more Look into testing when your symptoms are not going away despite you trying everything else I don't know about you, but my body definitely needs a reset after the holidays. While doing a 14-day detox is great, detoxing your body on a daily basis consistently is the key to moving the needle when it comes to your health. While it may seem overwhelming at times, building habits to detox your body every single day isn't as difficult as you might think. Getting to the Bottom of Your Symptoms With Dr. Wendie Trubow Wendie Trubow, M.D., MBA, is a functional medicine gynecologist. After a trip to Paris led to a host of medical problems due to the lead she was exposed to during the Notre Dame fire, she realized how many toxic chemicals women are exposed to daily. She is passionate about helping women optimize their health and their lives through functional medicine and detoxing the body to live their best lives. Toxins Are Everywhere Everything from the water we drink to the furniture we are sleeping on, and the cars we are driving, has the possibility of containing toxins. Toxins are so pervasive in our modern lives, but very few of us stop to think about the havoc that these toxins could be causing when it comes to our health. If you have done the work to optimize your water intake, food sources, alcohol, sugar, stress, and sleep and still aren't seeing the results you are hoping for, toxins in your body could be to blame. How to Simply and Easily Detox Daily Some toxins in your body could have been there for years, while some may be present in your life right now. This is why it is important to get to the bottom of your toxic exposure so that you can make the changes you need to get your health back on track. While everybody is different when it comes to their toxic exposure, there are many things you can do to detox your body right now. You don't necessarily have to do a massive overall of everything you come into contact with on a daily basis. But, making small changes can help you level up your health and alleviate the symptoms that ail you. Are you ready to take action and detox your body daily? Share which of Dr. Wendie’s tips you are going to implement first with me in the comments section of the episode page. In This Episode Tips to help you detox your body, especially if you are still recovering from the holidays (14:07) Specific supplements and treatments that we should all be doing for our general health (17:46) How to avoid and reduce exposure to toxins in your home (21:37) What to do if you feel overwhelmed by leveling up your toxic avoidance (31:08) When you should start looking into testing your toxin levels (35:40) Resources Mentioned: Use Promo Code ‘podcast’ to get 10% off your order at the Essentially Whole Store Dr. Mariza’s 14-Day Hormone Detox Free Level Up Your Detoxification Game Guide Here Dirty Girl: Ditch the Toxins, Look Great, and Feel Freaking Amazing by Dr. Wendie Trubow and Ed Levitan Five Journeys Website Follow Five Journeys on Instagram | Facebook | Twitter Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #335: The Most Important - Yet Little-Known - Secrets to Achieve Your Youngest-Looking Skin with Brian Vaszily Essentially You Episode #169: Everyday Detox: Strategies for Reducing Daily Environmental Toxic Exposure with Lara Adler

If You Want to Achieve Your Youngest-Looking Skin, You Should: Be mindful of what you are putting into your body and what you should keep out Switch out the toxic products that sit on your skin with certified organic products instead Start viewing your skincare products the same as you view your food intake We often forget that our skin is our largest organ in the body and plays a pivotal role in our hormones, longevity, immune system, and overall health. Everything you put onto your skin is absorbed into your body, including your shampoo, lotion, makeup, and household cleaners. When we use personal care products that are filled with chemicals, it can lead to a myriad of health problems and actually age us faster. Natural Skincare Solutions With Brian Vaszily Brian Vaszily is a prominent natural health leader, researcher, and advocate with over 20 years of experience. He is the founder of The Art of Anti-Aging and Purity Woods, a premier-quality USDA Certified Organic skincare product line. He is on a mission to help those in their 30’s, 40’s, 50’s, 60’s, and beyond with the most effective evidence-based natural solutions to look and feel their best, avoid and overcome disease, and live longer. The Problem with Toxins Feeding your skin is just like feeding your body. Unfortunately, the personal care industry is one of the most unregulated industries in this country, with only 11 chemicals being banned for use in personal care products. Compared to the over 1300 chemicals that have been banned in the EU and other countries, this is a huge red flag. While consuming these toxic products through your skin may not have an immediate effect on your health, using these products for days, weeks, and years can be detrimental. This is why we have to put as much time and care into selecting products for our skin as we do when feeding ourselves. Achieving Younger-Looking Skin Naturally Let's be honest; we all want to look younger. Our skin is a big indicator of youth, which is why we can't separate it from the rest of our health. The goal is to put something on our skin that will keep us looking, and feeling great, without damaging our skin biome and immune system. Aging is a wonderful thing. But the key to aging gracefully is to use products that nourish us rather than consuming chemicals that can have some seriously negative long-term effects on our health. By educating yourself on the best ingredients for your skin, you can look and feel younger for longer. Are you ready to achieve younger-looking skin by removing the toxic chemicals from your personal care routine? Share your thoughts on what Brian shared with us today with me in the comments section of the episode page. In This Episode Why you need to be careful when selecting the products you put onto your skin (13:22) How your personal care products filled with toxins are the equivalent of fast food (21:02) The most important products to switch out of your daily personal care routine (26:01) Which organic products you should introduce into your routine for optimal results (33:36) The best ingredients for your skin that you have probably never heard of (35:55) Resources Mentioned: Use Promo Code ‘drmariza’ for 15% Off Your Organifi Order The Age-Defying Dream Cream Nature’s Top 10 Most Effective Anti-Aging Ingredients E-Book Purity Woods Website Follow Purity Woods on Pinterest Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #140: How to Get Youthful, Glowing Skin Naturally, and Skin-Loving Essential Oils Essentially You Episode #169: Everyday Detox: Strategies for Reducing Daily Environmental Toxic Exposure with Lara Adler

Currently, millions of families, including mine, are recovering from Covid. At this time, being grateful for and appreciating our immune systems seems especially appropriate. Is your body ready for combat against invading pathogens? Although supporting our immune systems is on the top of our minds right now… The reality is it’s always important to keep your immune system healthy. Tune in today to hear… Why sleep is so important The vitamins we need for healthy immune function The names of my three best selling supplements How gut health connects to the immune system And more! Mentioned in this episode: Zen Sleep Vitamin C Boost Magnesium Restore Activated B Complete Vitamin D Complete Related Resources: Essentially You episode: #177 How to Boost Your Immune System by Healing Your Gut with Vincent Pedre Essentially You episode: #239 The Five Most Critical Nutrients and Supplements for Your Immune System Back to School With Essential Oils: Immune Support How to Immediately Boost Your Immunity and Stay Healthy Quarantine Essentials: How to Make the Most of Your Time at Home

If You Want to Go Through Menopause on Your Own Terms, You Should: Implement strategies like fasting and exercise to help your mitochondrial function Learn about all of the different tools that are available to help you improve your quality of life Consider different levels of bioidentical hormones that can help mimic nature as much as possible Menopause is a universal event for every woman. But what if you could navigate perimenopause and menopause on your own terms? While I truly believe we need to lean heavily on natural tools like nutrition, supplementation, and lifestyle as optimal tools for longevity, it is also essential to consider every single tool available to us to expand our longevity and quality of life. Menopause at Every Age With Dr. Felice Gersh Dr. Felice Gersh, M.D., is an award-winning physician with dual board certifications in OB-GYN and Integrative Medicine. She is the founder and director of the Integrative Medical Group of Irvine, a comprehensive women’s healthcare practice. Her latest book, Menopause: 50 Things You Need to Know, is a foundational reference guide to what women can expect from menopause at every stage and what you can do about it. Learn About the Collateral Damage Menopause is about way more than just your period stopping. Menopause impacts everything from your metabolic and cardiovascular health to your neurological functioning, immune system, and everything in between. The more that you can learn about the changes that your body is going through, the more you can prepare for this important transition in your life. By empowering yourself with the proactive steps that you can take, you can approach menopause with many different ways of thinking to find the combination that works for your unique body. Using Every Tool in Your Tool Belt Not all hormones are created the same. Dr. Gersh has studied the impacts of different types of hormones and believes that bio-identical hormones can help you mimic nature as much as possible so that you can optimize how your body functions, even past your reproductive years. We don't realize how important our hormones are until they are gone. Bio-identical hormones can help you improve your metabolism, mitochondrial function, and overall quality of life so that you can experience menopause on your own terms. What are your experiences with bio-identical hormones or menopause in general? Share your story with me in the comments section of the episode page. In This Episode The inspiration behind Dr. Gersh’s new book and helping women through menopause (6:45) The importance of preparing for menopause throughout your whole life (14:14) How metabolic dysfunction is linked to your longevity and ability to handle menopause (21:52) The role of estrogen when improving your mitochondrial function (33:33) Answering your questions surrounding bioidentical hormones, nature, and menopause (37:45) Resources Mentioned: Use Promo Code ‘drmariza’ for 15% Off Your Organifi Order The Essential Oils Menopause Solution by Dr. Mariza Snyder Free E-Book: Menopause SOS Menopause: 50 Things You Need to Know by Dr. Felice Gersh Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #296: Managing Menopause with Diet and Addressing Nutrient Deficinces with Maryon Stewart Essentially You Episode #279: The Secret to Gliding, NOT Sliding into Perimenopause and Beyond with Dr. Lakeischa, MD. Essentially You Episode #187: What Is Causing My Heavy Bleeding and Migraines, and Can Bio-Identical Hormones Help Me?

If You Want To Get Out Of Shame When It Comes to Motherhood, You Should: Take small daily steps to learn how to listen to your own inner wisdom Trust yourself and the process of motherhood Be gentle with yourself Being a mother is not for the faint of heart. Being responsible for the health, safety, and wellbeing of another human can be overwhelming in the best of times, but when you experience shame and judgment from your community, it can make everything feel impossible. Releasing Shame and Embarrassment With Bailey Gaddis Bailey Gaddis is the author of Asking for a Pregnant Friend and Feng Shui Mommy. She is passionate about helping new moms address the misunderstanding and taboos around pregnancy and motherhood so that they can enjoy this new journey. Bailey is a childbirth preparation educator, birth doula, hypnotherapist, and regular contributor to various media outlets. She offers women holistic support while providing a space where women can be vulnerable and release the shame and embarrassment that can come from motherhood. Addressing the Fear of the Unknown A lot of the anxiety that comes from motherhood stems from the fear of the unknown. When women can get quality answers to their questions, Bailey has seen firsthand that their fear is reduced, and their shame around their struggles is met with support. Everyone under the sun seems to have an opinion about how you should care for your baby. The stress and shame we experience from the external influences pull us away from our intuition and make it difficult for us to trust our instincts. But when you can learn to trust yourself, you will find what works best for your family. You Hold the Answers Inside of Yourself Rarely will there ever be a perfect answer for any situation, especially when it comes to parenting. But, when you can listen to your inner wisdom, you will most likely be given an intuitive answer that will be the best fit for you and your family. Nothing that you feel, experience, or think during this journey is wrong. This is a wild and complex journey with a lot of challenges, which is why you need to give yourself grace and forgiveness and be gentle with yourself as you navigate this wild, wonderful time. While new motherhood can be scary, it can also be a magical journey with the right support. Are you a new mom, or know someone who is about to become a new mom? Share how Bailey’s tips on motherhood resonated with you in the comments section of the episode page. In This Episode Why there are so many women who experience shame and fear around pregnancy (10:50) Addressing anxieties and the struggles surrounding postpartum life (14:28) When women typically get more comfortable owning their decisions around their babies (21:14) How to tap into your own innate inner wisdom when you feel like you have lost your path (24:04) The most common questions that women have surrounding breastfeeding, postpartum, and more (26:02) Resources Mentioned: Use Promo Code ‘drmariza’ for 15% off Organifi’’s Green Juice Asking for a Pregnant Friend by Bailey Gaddis Bailey Gaddis Website Follow Bailey on Instagram | Facebook | Twitter | YouTube | Pinterest Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes: Essentially You Episode #321: How an Unhealed Betrayal Impacts your Health, Work, and Relationships with Dr. Debi Silber Essentially You Episode #247: How to Approach Postpartum Recover in the 4th Trimester with Dr. Cleopatra Kamperveen Essentially You Episode #297: Is It Possible to “Have It All” As a Mom Today?