Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions

By Dr. Mariza Snyder

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Description

Essentially You host and bestselling author Dr. Mariza Snyder puts the power back in your hands so that you can navigate your hormone and health journey with wisdom and grace, no matter what phase of life you’re in. Each episode will leave you feeling empowered with the knowledge of how your body actually works by providing root-cause explanations for the symptoms you’re facing (with a side of real talk) along with proven, research-driven solutions to heal your hormones. Get ready to discover how to reclaim your energy, focus, and mood so that you can feel great in your own body and become the CEO of your health. Learn more at drmariza.com

Episode Date
424: Move Over Birth Control Pills, There’s a New Type of Contraception in Town That’s Completely Natural w/ Elina Berglund
1859
For many women, including myself, finding a viable birth control option that doesn't cause side effects or negatively impact your body and hormones is an uphill battle. So when I heard about Natural Cycles, the world’s first and only app to be certified as an effective contraception method in Europe and FDA Cleared in the US, I had to scream it from the rooftops! From Physics to Contraception Elina Berglund is the CEO and co-founder of Natural Cycles. After being part of the team who won the 2012 Nobel Prize for Physics, Elina took her own curiosity about the menstrual cycle and developed an algorithm that is 93% effective with typical use and 98% effective with perfect use to help women prevent or plan pregnancy. She applied her skills from particle physics to create an algorithm that could accurately pinpoint when a woman is fertile. Elina’s mission is to pioneer women’s health with research and passion - by empowering every woman with the knowledge she needs to be in charge of her health. In This Episode Learn how Natural Cycles works and why it is the first FDA-cleared birth control app (3:47) How to set yourself up to change the course of your reproductive health naturally (8:28) The biggest implications around hormonal birth control and why we need more chemical-free options (16:10) Addressing the most common misconceptions around Natural Cycles versus hormonal birth control (17:11) Step-by-step instructions on how to engage with Natural Cycles and utilize its technology (22:30) Mentioned In This Episode Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer Follow Natural Cycles on Instagram | Twitter | LinkedIn Download Natural Cycles on Apple | Android This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #402: How Does Hormonal Birth Control Actually Work and What are the Most Common Side Effects?  Essentially You Episode #128: This Is Your Brain on Birth Control with Dr. Sarah Hill Essentially You Episode #60: What to Know About Perimenopause and Birth Control with Dr. Jolene Brighten
Sep 30, 2022
423: 5 Big Benefits of the Powerhouse Hormone: Oxytocin
601
When was the last time you really opened your heart space and gave someone a big, intentional hug? At that moment, you probably released one of the MOST underrated hormones of all… The cuddle hormone is known as OXYTOCIN. On today’s shortie, you’ll find out what makes this hormone such a powerhouse, how it can help with stress, relationships, and even aging—plus, a few easy ways to raise your levels naturally.
Sep 28, 2022
422: 3 Reasons It’s Critical to Have Metabolic Flexibility at Any Age
1438
If I asked you how you want to feel 30 days from now, what would you say? No matter what your goals are… the solution always boils down to one thing:  How well you can support your cells on every level–all 37 trillion of them!  Catch today’s podcast to find out what it means to be metabolically flexible, why it matters so much (especially as you get older), and 4 realistic ways to GET THE RESULTS YOU WANT–and learn: What it means to be metabolically flexible The 8 big benefits of metabolic flexibility  The risks (and outright dangers!) of being metabolically inflexible  6 signs you are already metabolically inflexible  4 easy ways to unlock your metabolism in 30 days Mentioned in this Episode:  Hormone Relief Summit –  Join us for FREE today–we are LIVE! 14 Hormone-Loving Foods Guide – FREE when you register for the Summit Gluco Support – The Blood Sugar-Balancer  Additional Resources: Health Hack: The One Thing Every Woman Should Do After Dinner Episode #414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar Keep Your Blood Sugar in Check With These Herbs + Nutrients Episode #381: Change Your Breakfast With These Thermogenic Foods For More Energy All Day Long
Sep 27, 2022
421: How and Why a Glucose Spike Causes Intense Cravings
592
Here’s an alarming truth that we DID NOT KNOW until very recently: Over 90% of non-diabetics experience high glucose spikes. And the more spikes you have, the more insulin-resistant you become–which means more symptoms, more problems, and MORE CRAVINGS! On today’s Podcast Shortie, I’m going to share how and why glucose spikes cause these intense cravings, PLUS a few hacks to put an end to them for good!
Sep 26, 2022
420: Owning Your Pelvic Power and Healing from Chronic Pelvic Pain w/ Isa Herrera
1897
Pelvic pain is a real problem for women worldwide. Whether it is just a little bit of pee, some discomfort during intercourse, or pressure that you push through, as women, we are taught these are just typical signs of aging. But the reality is these things are totally reversible and fixable if you have the right tools to set yourself, and your pelvic floor, up for success. Overcoming Pelvic Pain with Isa Herrera Isa Herrera is a licensed physical therapist, as well as an expert in integrative pelvic floor therapies. She developed her expertise in diagnosing and treating pelvic pain, leaking, and prolapse by helping over 15,000 women since 2005 at her NYC healing center Renew Physical Therapy. She is also the author of five books on the topic of pelvic floor dysfunction and pain, including the international bestseller, Female Pelvic Alchemy. After suffering from pelvic floor dysfunction after her daughter's birth, Isa has made it her life’s mission to help 1 million women overcome pelvic floor dysfunction. In This Episode Learn about the difference between the pelvic floor and the vagina (4:47) The most common pelvic floor issues seen in practice by Isa (8:40) How to proactively improve the pelvic floor health that you have as you age (13:18) Takeaway tips if you think or know you are struggling with pelvic floor dysfunction (16:15) Why you need to remember to be the CEO of your health and take care of yourself first (22:52) Mentioned In This Episode FREE The Pelvic Floor Secrets Workshop: 5 Steps To Happier & Stronger "Lady Parts" & A Leak-Free Bladder Pelvic Pain Relief Website Follow Isa on Instagram | Facebook | YouTube This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #137: How to Naturally Heal From Chronic Pelvic Pain with Isa Herrera Essentially You Episode #226: How to Address Pelvic Floor Dysfunction and Bladder Leakage Naturally with Maryellen Reider Essentially You Episode #331: How Pelvic Floor Affects Your Overall Health with Erica Ziel
Sep 23, 2022
419: The 5 Supplements I Take Every Single Day For A Better Brain and Energy
593
Keeping your brain on top of its game is 100% the secret to living better, living longer, and… you guessed it… having MORE energy. Even the slightest decline in brain function can start to wreak havoc on your daily life and energy levels.  But for most of us, it CAN be stopped with a few adjustments!  So if you’re already experiencing brain fog or can’t remember things like where you set your keys 5 minutes ago, you’ll want to pay CLOSE attention to what I’m about to share on today’s podcast shortie.
Sep 21, 2022
418: 5 Simple Rules That Will Make The Biggest Impact On Your Health
1029
Do you have a habit or ritual in your life that makes a huge, positive difference in your day and in your life?  I certainly have a few that I do almost every single day because the juice is worth the squeeze. But as you continue to develop new healthy habits, there are a few research-backed ground rules that can help get you started. Catch today’s podcast for the top 5 rules that, when followed consistently, can make a huge impact on your energy levels, metabolism, and general well-being–and learn:  My top habits and rituals for a better life An epic resource to help you level up your game in every way The best drink swaps When and how to snack  When to stop eating for the day and why What to do after dinner that will dramatically improve your life The one exercise you should be prioritizing Mentioned in this Episode:  Hormone Relief Summit –  Get Registered for FREE (Seats are Limited)  14 Hormone-Loving Foods Guide – FREE when you register for the Summit Gluco Support – The Blood Sugar-Balancer  Additional Resources: Top 10 Self-Care Rituals for Today’s Woman Health Hack: The One Thing Every Woman Should Do After Dinner Episode #414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar Episode #399: 5 Easy Snacks that Won’t Spike Your Blood Sugar
Sep 20, 2022
417: What Are the Top 10 Foods That Create Inflammation?
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From autoimmunity to brain fog to gut disorders and hormone imbalances, excess inflammation in your body could be what is making you sick. BUT once you understand which foods may damage your health, you can really start the shift toward eating a nutrient-dense diet without a worry, healing your body with every bite. On today’s podcast shortie, I’m going to share the TOP 10 MOST INFLAMMATORY foods for your body and why they are so bad for you.
Sep 19, 2022
416: What You Need to Know About Menopause to Easily Reframe and Make the Transition More Fulfilling w/ Dr. Suzanne Gilberg-Lenz
2759
It is a true disservice that women are taught to dread aging, and that menopause is meant to be miserable. Perimenopause and beyond can be some of the best years in your body if you commit yourself to nourishing your body and self-care. All it takes is getting clear on the intentions that you set for this next chapter of your life and owning these years on your own terms. Menopause Bootcamp with Dr. Suzanne Gilberg-Lenz Dr. Suzanne Gilberg-Lenz is a nationally renowned doctor, expert, speaker, and advocate for integrative women's health. A Diplomat of the American College of Obstetrics and Gynecology, Dr. Suzanne has been involved in women’s empowerment and public education since 1996. A specialist in Ayurvedic, integrative, and holistic medicine, and the co-founder of Cedars-Sinai Medical Center’s Green Committee, she is deeply committed to promoting healing by involving individuals, families, communities, and the planet. In This Episode Why we need to lean on each other's expertise and experience when solving health issues (14:22) Questions to ask yourself and your practitioner when going through perimenopause and beyond (19:01) Understanding the difference between rest and sleep and their importance (25:28) How rituals like Ayurveda can help increase your healing options and menopause symptoms (28:44) The importance of intention setting and sharing experiences and expertise during the menopause transition (33:53) Mentioned In This Episode The Essential Oils Menopause Solution by Dr. Mariza Snyder Register for the Hormone Relief Summit Here Menopause Bootcamp by Dr. Suzanne Gilberg-Lenz Dr. Suzanne Website This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #384: How to Thrive and Be Red Hot Sexy During the Menopause Transition with Dr. Sharon Stills Essentially You Episode #362: Why Women Over 40 Should Pay Special Attention to their Beliefs about Menopause with Susan Willson Essentially You Episode #279: The Secret to Gliding Not Slamming Into Perimenopause and Beyond with Dr. Lakeischa, MD
Sep 16, 2022
415: Here’s a 5-Minute Wellness Routine to Feel Good Now
656
How you feel is a direct response to how you nourish your body each day. …and I can speak from experience, because there was a time when I ran on empty, lived miserably, and honestly thought that it would always be that way. If you have been wanting to cultivate that feel-good energy by creating some simple, yet effective daily rituals, then this short episode is for you.
Sep 14, 2022
414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar
1024
Intermittent fasting continues to be all the rage, but what if we get the timing wrong?  Current research points to endless benefits of intermittent fasting, no matter which method you choose to embark on.  But the most recent research published in JAMA shows that early time-restricted eating is more effective than eating in a 12-hour window during the day.   Catch today’s cutting-edge podcast for everything you need to know about early time-restricted fasting (aka reverse fasting), as well as three easy ways to get started today–and learn: The top benefits of intermittent fasting What early time-restricted fasting actually means  How early time-restricted fasting actually works Why eating with your circadian rhythm is SO important Three easy ways to get started right now  Mentioned in this Episode Hormone Relief Summit – Get Registered for FREE (Seats are Limited)  14 Hormone-Loving Foods Guide – FREE when you register for the Summit Mastering The Meno(Pause) Transition Summit – How to rock a red hot, sexy menopause Gluco Support – The Blood Sugar-Balancer  Additional Resources 3 Surefire Ways to Make Intermittent Fasting Easier  Podcast #358: Research-Backed Strategies for Women to Succeed with Intermittent Fasting with Cynthia Thurlow Podcast #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function Supporting Brain Health with Intermittent Fasting
Sep 13, 2022
413: 3 Easy Ways to Create a Metabolic-Boosting Morning Routine
583
What if I told you that, in the next 30 days, you can lose some of that stubborn weight, improve your energy, and FEEL BETTER. In other words, waking up ready to ROCK YOUR day every day.  …all just by making a few small tweaks to your morning routine? On today’s podcast shortie, I’m going to share THREE SIMPLE THINGS you can start doing every morning that will totally transform your life.
Sep 12, 2022
412: The Impact Hormone, Toxins, and Gut Imbalances Have On Inflamed and Aging Skin w/ Dr. Trevor Cates
2457
Did you know that the average woman applies over 168 chemicals to her skin every day before lunch from only nine products? If you’re not careful, each of these could harbor major endocrine disruptors. With this in mind, I’ve brought on an expert guest to help us understand the harmful effects of these chemicals and how to avoid them so that we can have the healthiest skin possible as we age. About Dr. Trevor Cates Dr. Trevor Cates is the author of the USA Today and Amazon bestselling book Clean Skin From Within and the founder of TheSpaDr.com. She received her medical degree from the National University of Natural Medicine and was the first woman licensed as a naturopathic doctor in the state of California. She currently lives in Park City, Utah where she helps patients from around the world with a focus on skin and hormones. She has been featured on various TV shows, including The Doctors and Extra TV. Cates has interviewed over 250 experts on The Spa Dr. podcast and hosted her own PBS special, Younger Skin From Within. Her next book Natural Beauty Reset: The Spa Doctor's 7-Day Program to Harmonize Hormones and Restore Radiance is coming on September 13th, 2022. In This Episode Skin issues as early warning signs of something else [7:15] How skin health is linked to gut health and how to heal both [15:40] How personal care products can interfere with your hormones [23:00] FInding healthy alternatives to many harmful personal care products [30:30] The connection between food, movement, mindset, and skin care [33:15] Mentioned In This Episode Follow Dr. Trecor Cates on Facebook | Instagram | YouTube Dr. Trecor Cates’ resources Natural Beauty Reset: The Spa Doctor's 7-Day Program to Harmonize Hormones and Restore Radiance BONUSES Environmental Working Group This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Sep 09, 2022
411: 5 Big Benefits of the Powerhouse Hormone: Cortisol
500
There’s this common misconception that stress creates cortisol and that it’s some kind of enemy in the body. Cortisol (also called hydrocortisone) is actually your BFF, it just gets a REALLY bad rap when it’s over used. On today’s podcast shortie, I’m going to share the five BIG benefits of this powerhouse hormone–and why you should be giving some extra live to this powerhouse hormone.
Sep 07, 2022
410: My Biggest Takeaways From Wearing A Continuous Glucose Monitor For The Past Year
1589
As I turn 43 today, I am MUCH healthier than I have been in years. I am more toned. I am moving (and able to move) my body more. I am more focused. And I am more present with my 20-month old toddler. Since I started wearing a CGM, I have learned SO much about what to put into my body and when, what to do WITH my body and when, and how it all affects my well-being. Catch today’s research-packed episode as I share the BEST of what I’ve learned so far and how to make a few simple changes that will get you feeling better in just one week
Sep 06, 2022
409: Three Signs to Know if You Are Experiencing a Blood Sugar Spike and Crash
558
90% of us experience blood sugar spikes that are considered in the diabetic range. This was happening to me regularly, every week, for years and I had no idea it was the main reason I was so tired and hangry. Sound familiar? Today, I am going to share the 3 most common signs that you are experiencing blood sugar spikes and crashes (also known as the blood sugar rollercoaster).
Sep 05, 2022
408: The Tools You Need to Upgrade Your Gut Health For Your Mood, Metabolism and Hormones w/ Dr. Megan Rossi
2726
What if healing your gut was as simple as adding a diverse array of plant foods to your weekly diet? Improving your gut health, brain health, and the gut microbiome is not hard to do. All it takes is adding in a diverse array of plant superfoods that can help heal your gut and your body overall. Learn From The Gut Health Doctor; Dr. Megan Rossi Megan Rossi, Ph.D., RD, The Gut Health Doctor, is one of the most influential gut-health specialists internationally. A practicing dietitian and nutritionist as well as a leading Research Fellow at King’s College London, she is the founder of the Gut Health Clinic, where she leads a team of gut-specialist dietitians. She is passionate about translating the science behind gut health to her audience so that others can experience the wide range of benefits from the ‘Super 6’. In This Episode How the gut is impacting your metabolic health and your energy levels (9:00) Ways to harness the health of your gut microbiome when struggling with insulin resistance, perimenopause, and more (15:10) The role of fiber when it comes to healing your body, gut, and mental health (19:27) Tips for creating diversity on your plate by utilizing the ‘Super 6’ plant foods (24:22) Addressing the calorie myth when it comes to what foods you should have in your diet for weight management (27:29) Mentioned In This Episode How to Eat More Plants: Transform Your Health with 30 Plant-Based Foods per Week by Dr. Megan Rossi The Gut Health Doctor Website Follow Dr. Megan on Instagram | Facebook | Twitter | LinkedIn The Smiles Trial This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #383: How I Build Metabolically Healthy Meals for My Family to Maintain Steady Blood Sugar and Energy Levels How Many Different Fruits and Veggies Should You Consume Each Week for your Gut and Brain Health? Essentially You Episode #267: The Gut Hormone Connection and What You Can Do to Start Healing Your Gut Today with Tina Anderson
Sep 02, 2022
407: 3 Foods Mistakes that 75% of Women Are Making That Leads To Fatigue and Stubborn Weight Gain
524
Have you tried everything you can to boost energy, drop that stubborn weight and belly fat, and heal your hormones? Yet no matter what you do, you’re not getting the results you hoped for. You could be making one (or more) of the BIG THREE food mistakes I’m about to share on today’s special podcast shortie.
Aug 31, 2022
406: Top 10 Ingredients to Avoid in Your Supplements
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IN THIS EPISODE: When was the last time you had to buy a generic supplement at Walgreens or Target? I was recently out of Vitamin D and my husband needed it, so I took a look while at my local Target and was absolutely SHOCKED at what I found. The FDA requires supplement manufacturers to list all “non-medical” ingredients on the label–but it’s up to YOU to learn those terms and how they affect you. Catch today’s eye-opening podcast for a breakdown of the TOP 10 WORST INGREDIENTS you might find on a supplement label, including why they’re used and how they affect your body–and learn: Which supplements are the biggest offenders What types of ingredients are used and why The difference between active and inactive ingredients  The top 10 WORST inactive ingredients to avoid in you supplements Mentioned in this episode: Vitamin D Complete – The Sunshine-Hormone Hormone Relief Summit – Get Registered for FREE (Seats are Limited)  14 Hormone-Loving Foods Guide – FREE when you register for the Summit  Additional resources: How to Spot a Glucose Spike on Any Nutritional Label On Packaged Food Junk Food Disguised as Health Food Vitamin D Q&A: What You Need to Know About Vitamin D Supplements
Aug 30, 2022
405: 5 Big Benefits of The Powerhouse Hormone: Estrogen
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Estrogen is the BEYONCE of all woman hormones!  Without it, we’d literally fall apart. Our bones would break, our moods and energy would crash, and our hair would fall out–NOT GOOD.  Today, I’m going to share FIVE major benefits of having healthy ESTROGEN levels–and why you should be giving some love to this powerhouse hormone.
Aug 29, 2022
404: Do Women Need to Wait Till Menopause to Begin Hormone Replacement Therapy? /w Esther Blum
2573
Having a full buffet of options at your disposal during perimenopause and menopause is the best chance you will have of a successful hormonal transition. While I fully believe that we need to lean heavily on natural solutions like nutrition, supplementation, and lifestyle rituals for optimal results and longevity, I also believe in being open to every tool available, including bioidentical hormones. Mastering Menopause with Esther Blum Esther is the bestselling author of Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. She currently maintains a busy virtual practice where she helps women balance hormones, lose stubborn body fat, and treat the root cause of health struggles. Her new book, "See Ya Later, Ovulator!: Mastering Menopause with Nutrition, Hormones and Self-Advocacy" is out October 4th. In This Episode The danger of taking birth control in peri-menopause and beyond, despite what your doctor might have told you (7:54) Recommendations for bioidentical hormones to take even before menopause (11:27) Lifechanging practices that can help you slide through menopause with ease (21:25) The role of trauma when it comes to healing hormone issues and symptoms (27:35) Why you need emotional and mental support when transitioning through life (33:06) Mentioned In This Episode Get the Happy Hormone Cocktail Book Here See Ya Later, Ovulator!: Mastering Menopause with Nutrition, Hormones and Self-Advocacy by Esther Blum The EO Menopause Solution by Dr. Mariza Snyder Follow Esther on Instagram This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #384: How to Thrive and be Red Hot Sexy During the Menopause Transition with Dr. Sharon Stills Essentially You Episode #333: Why Bioidentical Hormones are Safe and How to Go Through Menopause on Your Own Terms with Dr. Felice Gersh Essentially You Episode #279: The Secret to Gliding Not Slamming Into Perimenopause and Beyond with Dr. Lakeischa, MD
Aug 26, 2022
403: 5 Big Benefits of the Powerhouse Hormone: Progesterone
548
Growing up, my mom told me that all the women in our family have low progesterone levels–which is why we have crazy PMS symptoms and mood swings. So, I just believed it and braced for some serious PMS and period problems. Little did we know, a vast majority of women struggle with lower than optimal progesterone levels! Today, I’m going to share FIVE major benefits of having healthy progesterone levels–and why you should be giving some extra love to this powerhouse hormone.
Aug 24, 2022
402: How Does Hormonal Birth Control Actually Work and What Are The Most Common Side Effects?
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IN THIS EPISODE: There are LOTS of hormonal birth control options out there, but none of them address the root cause of your symptoms–and some are downright nasty. My goal this week isn’t to shame you for your decisions… it’s to arm you with the information you need to make the best choices for you going forward!  Tune in to today’s podcast to find out how hormonal birth control actually works, commons side effects of top brands, and how to address the root cause naturally–PLUS:  Everything you need to know about the PILL, Mini-Pill, IUDs, and Depo Provera  Why fixing your period and your cycle is easier than you think Safe, natural alternatives for contraception  Safe, natural ways to address the root cause of your symptoms   Mentioned in this episode: The episode is sponsored by Beducated - Visit my URL:  http://beducate.me/pd2240-mariza-beducated and use my code "MARIZA" for 40% off all Beducated courses. Progest-Restore – The Progesterone-Booster  Hormone Balance – The Hormone-Balancer Magnesium Restore – The Anxiety-Buster Activated B Complete – The Nerve-Protector  Essentially Whole Store – Your Home for All-Things Healthy  Related Resources: Why Birth Control PIlls Aren’t Your Best Option in Perimenopause The Most Common Nutrient Deficiencies Caused by Hormonal Birth Control Podcast Episode #389: Are Birth Control Pills the Best Remedy for Perimenopause Symptoms?
Aug 23, 2022
401: 5 Big Benefits of The Powerhouse Hormone: Testosterone
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You’re probably wondering: Why should we be worried about testosterone? Isn’t it a male hormone? Testosterone is actually one of the three important sex hormones in women, too… responsible for TONS of important functions, like staying slim and trim, focused, happy, and so much more! Today, I’m going to share FIVE major benefits of having healthy testosterone levels–and what you can do to balance them.
Aug 22, 2022
400: How to Use Micro-Shifting to Created Abundance in Money and Life w/ Daniel Mangena
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For years I was hooked on the mindset that I needed to struggle, push and fight for my happiness and success. Society told me that if I was exhausted, burned out, or anxious, I was doing something right. While many of us need to experience burnout in order to make a change, feeling good for the sake of feeling good should not be overlooked. Once you start living your life in abundance, you will be shocked at how little tolerance you have for feeling bad. Cultivating Abundance with Daniel Mangena Daniel Mangena is a Public Speaker, Best-Selling Author, Broadcaster, and Coach. He is best known for his highly successful Micro2Millions program, being the author of the international best-seller Stepping Beyond Intention and his Do it With Dan and Beyond Success podcasts. He is completely self-made and has spent decades perfecting his world-class coaching methodology. In This Episode Why micro-shifting can help you to open the door to big possibilities (8:26) How to know if you are moving incrementally towards your goals (9:34) Tips for starting to cultivate abundance today so that you can start feeling your wins (17:18) Ways that you can create a life of abundance through consistent practice (28:05) How to queue up financial abundance through your belief system (30:36) Mentioned In This Episode 3 Ways to Become a Harmonious Money Magnet This Episode is sponsored by Natural Cycles Join me in using Natural Cycles and Get ready to plan or prevent pregnancy with the FDA cleared birth control app. Since Natural Cycles is an app, it’s 100% natural (non hormonal) and has no side effects. It also helps teach you about your own body and unique cycle.  Now to make it easy to get started: Use my code EssentiallyYou at Naturalcycles.com to get 20% off your annual Natural Cycles subscription + free thermometer, so get the app today.  It’s Important to note that NC° is for 18+ and does not protect against STIs Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #329: How to Permanently Stop the Negative Self-Talk and Yo-Yo Dieting with Deborah Capaccio Essentially You Episode #369: Five Daily Habits and Rituals I Never Skip in Order to Feel My Best  Essentially You Episode #378: How to Trust Yourself More Even If You Haven't in the Past and How to Navigate Your Emotions Even When You are Triggered with Dr. Patty Ann Tublin
Aug 19, 2022
399: 5 Easy Snacks That Won’t Spike Your Blood Sugar
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Some reports say we are eating over 150 pounds of sugar per year, per person! All of those high-carb and sugary breakfasts, drinks, and snacks are sneaking up on us–and now over 133 million people are struggling with insulin resistance. On today’s podcast, I’m going to help you conquer your cravings with FIVE of my favorite, most SATISFYING and DELICIOUS snacks that will NOT spike your blood sugar.
Aug 17, 2022
398: 3 Things You Do Every Day That Affect Your Hormones
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Every single one of your daily activities and behaviors either move your body closer OR further away from hormone homeostasis. This means that every decision you make can impact how you feel the rest of the day.  In fact, it’s actually your hormones’ job to elicit actions on our cells and organ systems based on the input they receive from us living our daily life!  Tune in to today’s podcast for 3 things we do every day that make the biggest impact on our hormones, PLUS 5 ways to keep levels in check–and learn: How to notice when you are triggered  How to focus on your senses and/or breathing How to get BETTER sleep The power of meditation, increasing progesterone, avoiding sugar and alcohol, and having good sleep hygiene  The BEST supplements for deep, restorative sleep    Mentioned in this episode: Magnesium Restore – The Anxiety-Buster Zen Sleep – The Sleep-Restorer Hormone Balance – The Hormone-Balancer Essentially Whole Store – Your Home for All-Things Healthy  Related Resources: Sleep Better with These Proven Herbs + Nutrients Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels + Improve Sleep Podcast Episode 369: 5 Daily Habits and Rituals I Never Skip to Feel My Best To Drink or Not to Drink? What Alcohol Does to Our Hormones As We Get Older Podcast Episode #369: The Benefits of Optimizing Your Hormones And Body for a Higher-Performance Life with Angela Foster 
Aug 16, 2022
397: Start Getting Deep Restful Sleep with these 5 Hacks
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Getting good sleep on a regular basis is the INDISPUTABLE KEY to having better overall health and longevity. But that can be much easier said than done.  Today, I’m going to share FIVE of my favorite hacks to get deeper, sounder, more restful sleep naturally–so that you can start waking up refreshed and ready to take on the day.
Aug 15, 2022
396: Why Trauma Is Your Biology and How We Get Stuck In Old Trauma Patterns w/ Dr. Aimie Apigian
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Every single one of us has had something happen to us that has overwhelmed our nervous system and body, causing the body to process this as trauma. Our bodies, behaviors, and emotions often adapt to this trauma to protect ourselves. However, this trauma can have a long-lasting effect subconsciously that is linked to the hormone imbalances and chronic diseases that too many people suffer from. The good news is that by identifying and understanding how your trauma has impacted your biology, you can clear out your trauma and start living life on your terms. The Biology of Trauma with Dr. Aimie Apigian Dr. Aimie Apigian, MD MS MPH is the leading medical expert on how life experiences get stored in the body and restore the body to its best state of health through her signature model and methodology, The Biology of Trauma™️. Dr. Aimie brings you The Biology of Trauma™️: a new lens and a methodology that courageously both adds to and bridges trauma work and medicine by reverse-engineering the chronic effects of trauma on the nervous system and body on a cellular level. In This Episode How trauma is in our biology and where it starts for us (6:31) Learn about the different types of trauma and how it impacts the way we operate in the world (14:12) Why childhood trauma can manifest itself into hormone imbalances and other chronic diseases (21:49) What you can do when you are feeling triggered and improve your health symptoms (34:48) Tips on how to become ‘on top’ of your story rather than ‘in’ your story (42:50) Mentioned In This Episode Free Pass to Biology of Trauma Summit Trauma Healing Accelerated Website Register for the 21-Day Journey Here Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #308: What Is Trauma and How Does It Make Us Sick? With Dr. Elena Villanueva Essentially You Episode #321: How an Unhealed Betrayal Impacts Your Health, Work and Relationships with Dr. Debi Silber Essentially You Episode #390: Overcome Stress and Suffering by Accessing Your Breath with Samantha Skelly
Aug 12, 2022
395: 10 Health Benefits from Flattening Your Glucose Curve
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More than 90% of ALL Americans experience glucose spikes throughout the week and end up on what I like to call the blood sugar rollercoaster.  This alone is leading countless people into prediabetes, diabetes, and other much worse chronic health conditions–which I am on a crusade to fix!  Tune in to today’s podcast shortie to find out 10 EPIC health benefits of–and 3 strategies for–keeping your blood sugar stable.
Aug 10, 2022
394: What Are Normal Levels of Insulin and Why Don't We Test For It?
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Can you recall getting your fasting insulin level tested during an annual exam–like, ever? I have a feeling the answer is no. Full disclosure: I haven’t had mine tested either, but I plan to run that lab test later this month and I will share why on this podcast.   When it comes to looking at metabolic health and blood sugar levels, I have always done what most people do: Test my HA1C. Tune in to today’s podcast to learn why HA1C shouldn’t be the only thing you’re looking at, PLUS why we need to look more closely at our insulin–and learn:  Why testing your fasting insulin can keep you YEARS ahead of disease  How insulin resistance can lead to diabetes, heart disease, and more What the insulin hormone does for your organs, tissue, and glands  The insulin / glucose dance  What today’s insulin levels can tell you about your distant future The most common disorders and disease associated with insulin dysfunction 5 key habits if you have insulin resistance (or want to prevent it!) Mentioned in this Episode: Gluco Support – The Blood Sugar-Manager Magnesium Restore – The Anxiety-Buster  Hormone Balance - The Hormone-Balancer  Related Resources: Supplements and Herbs That Balance Blood Sugar How Stress Contributes to Insulin Resistance, Diabetes, and Stubborn Weight Gain Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels + Improve Sleep Podcast Episode #375: What We’ve Been Told About Healthy Sugar is a Lie Podcast Episode #383: How I Build Metabolically Healthy Meals For My Family to Maintain Steady Blood Sugar and Energy Levels 
Aug 09, 2022
393: Warning Signs to Know if You Are Operating in Survival Mode
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I have heard from HUNDREDS of women that they feel like their stress levels are off the charts and they are running on fumes every day. But how do you know how bad it really is? Today, I’m going to share the MAJOR warning signs that you are operating in survival mode, plus how to FIX IT.
Aug 09, 2022
392: How to Live with a Chronic Illness and Ways to Bring Awareness to Endometriosis and Autoimmune Conditions w/ Jenneh Rishe
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Did you know that it takes on average 10-12 years for someone to get an official diagnosis of an autoimmune condition? While life often does not go the way that we planned, there is a huge disparity in the way that women are treated in the medical system, especially when it comes to illnesses like Endometriosis that cannot be seen. Finding Balance on Your Healing Journey with Jenneh Rishe Jenneh Rishe has committed herself to stop this medical gaslighting by providing women with powerful resources to support them in their darkest days. She lives a full and fulfilled life, despite managing multiple chronic illnesses and surviving open-heart surgery. Her personal experience navigating the healthcare system as a Registered Nurse who was eventually diagnosed with Endometriosis along with several other debilitating conditions makes her uniquely qualified to support anyone navigating their imperfect journey. Jenneh focuses on educating and encouraging people suffering from chronic illness, advocating for their needs, and helping us all pivot to a better direction in our lives. In This Episode Discover Jenneh’s first-hand experiences when being diagnosed with Endometriosis (5:26) How to spot medical gaslighting when dealing with a challenging diagnosis (8:48) Advice for those struggling with the symptoms of chronic illness and getting diagnosed (12:28) Learn about a new Endometriosis documentary and Jenneh’s role in the project (23:17) Addressing the most common myths when it comes to chronic illness, especially for women with Endometriosis (27:56) Mentioned In This Episode Use Promo Code ‘podcast’ for 10% off Your Order at the Essentially Whole Store Here Part of You, Not All of You by Jenneh Rishe The Endometriosis Coalition  Below the Belt Film Follow Jenneh on Instagram Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #173: How to Relieve Endometriosis-Driven Pain, Digestive Symptoms, Anxiety and Infertility with Dr. Jessica Drummond Essentially You Episode #319: Red Flags: 10 Ways We Gaslight Women in Medicine Today Essentially You Episode #324: How Doctors Convince Women that Their Symptoms Aren’t Real and How we Continue to Misdiagnosis with Elinor Cleghorn
Aug 05, 2022
What Is the Right Exercise if You Are Dealing with Hormone Issues?
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You may have been told that you need to work hard for BIG results or that you need to put in your 50+ minutes per workout, but if your hormones are really struggling, this is only making things worse. It’s time to scale back and focus your energy on something that can both alleviate your symptoms AND improve your health. Today, I’m going to share the ONE exercise you should be doing.
Aug 03, 2022
391: How I Use Blood Sugar Hacks to Enhance My Brain and Skyrocket My Energy Levels
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I am convinced that energy is the ultimate currency when it comes to our health.  I’ve even surveyed over 65,000 women like you and over 90% of them agreed! The one thing they all wanted was to have more energy throughout the day–without the afternoon slump, cravings, and crash.  If you want to have enough energy to rock your job, PLUS still spend quality time with friends, family, or hobbies after work and on the weekends… This episode is for you! Tune in to today’s podcast and find out my simple hacks to get super focused and energized for all the things you want to achieve, and learn: How to normalize your sleep and get the best zzz’s of your life The one exercise that every woman should be doing What time to eat your dinner and what to do afterward  Which energy-building supplements to take and when How I’m using intermittent fasting to boost my brain and metabolism  My go-to list of healthy foods and breakfast choices The best way to start your day, every day  Mentioned in this Episode: Magnesium Restore – The Anxiety-Buster Zen Sleep – The Sleep-Enhancer  Adrenal Love – The Energy-Booster Vitamin D Complete – The Immunity-Booster  Activated B Complete – The Nerve-Strengthener  Gluco Support – The Blood Sugar-Balancer  Related Resources: Health Hack: The One Thing Every Woman Should Do After Dinner Supplements and Herbs That Balance Blood Sugar 6 Supplements That Can Keep Your Brain Young ad Healthy During Menopause Podcast Episode #381: Change Your Breakfast With These Thermogenic Foods For More Energy All Day Long  Podcast Episode #383: How I Build Metabolically Healthy Meals For My Family to Maintain Steady Blood Sugar and Energy Levels
Aug 02, 2022
How Many Different Fruits and Veggies Should You Consume Each Week for Your Gut and Brain Health?
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The American Gut Project published research showing that people who ate a certain amount of plant foods per week had healthier and more diverse microbiomes than everyone else! I like to think of food as the matter that will become my FUTURE brain… Do you want a microwaved french fries brain or a fresh summer salad and salmon brain? Today, I’m going to share how many fruits and veggies you should be eating each week for optimal brain AND gut health.
Aug 01, 2022
390: Overcome Stress and Suffering By Accessing Your Breath w/ Samantha Skelly
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If you are looking for a moment of clarity or presence in your body, but can't find the time because of your crazy schedule or racing mind, breathwork is the number one modality I recommend. Not only can breathwork help you get through your day easier, it can also be the key to healing past traumas, living in the moment, and finding joy in our day-to-day lives. Plus, you can use it in whatever way suits your body and schedule. Finding Presence Through Breathwork with Samantha Skelly Samantha Skelly is a self-made entrepreneur and CEO of two multi-million dollar wellness companies, a highly sought-after international speaker, best-selling author, and wellness coaching expert with a heart-centered approach to business, coaching, and life. One of her companies, PAUSE Breathwork, is on a mission to unite all of humanity by helping people breathe, feel, and heal. In This Episode How to use your breath as a powerful modality for healing and creating space during survival strategies (4:09) Discover the two different breathwork patterns and how each can benefit you differently (9:07) What you can expect to experience when utilizing the tools and power of breathwork (12:02) Explore the difference between pain and suffering and the role you can play in your healing (20:54) Experience a breathwork session with Sam and feel the transformative power firsthand (26:47) Mentioned In This Episode Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here Pause Breathwork 1 Month Free Trial Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #144: Using Breath to Heal Anxiety, Addictions, and Much More with Samantha Skelly Essentially You Episode #326: Powerful Techniques to Feel and Process Your ‘Mess’ Including Breathwork, Meditation and Movement with Ashley Bernardi Essentially You Episode #337: Rewire Your Nervous System Out of Stressful Patterns Using Your Breath with Amanda Laine
Jul 29, 2022
How to Spot a Glucose Spike on Any Nutritional Label on Packaged Food
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Lots of food at your grocery store – especially packaged foods – are pretending to be healthy when they are not… They hide behind marketing language, like gluten-free, fat-free, organic, and heart-healthy. So if a packaged food is going to mess up your blood sugar, best believe they are not going to be upfront about it!  Today, I’m going to share exactly how to read food labels and know whether something will spike your blood sugar or not BEFORE you buy it.
Jul 27, 2022
389: Are Birth Control Pills the Best Remedy for Perimenopause Symptoms?
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SO MANY women have come to me asking if they should start taking birth control pills to alleviate their symptoms during perimenopause.  It’s complicated! The pill CAN lessen some of your perimenopause symptoms by shutting off your hormones, BUT like other medications, they are only a band-aid and come packed with problematic side effects…  They ALSO fail miserably at getting to the root cause of our most disruptive symptoms.  Tune in to today’s podcast for to find out what birth control pills do to your hormones, health, and ovulatory cycle, PLUS things you can do to naturally alleviate your perimenopause symptoms AND LEARN:  The difference between having a natural cycle vs. birth control pill cycle What is progesterone and what are its top benefits  Why detoxing your liver is essential to balancing your hormones  Which lifestyle habits are your BEST friend  How to address key nutrient deficiencies with specific supplements  Mentioned in this episode: Overcome Estrogen Dominance At Any Age – LIVE Online Class (July 26, 2022)  Live Support Blend – The Detoxifier 14-Day Detox Kit – The Gut-Resetter Hormone Balance – The Hormone-Balancer Essentially Whole Store – Your Home for All-Things Healthy  Related Resources: How Estrogen Dominance Affects PMS During Perimenopause Progesterone and Progestins: What Are They and Are They Different? Podcast #338: Got Excess Estrogen? How to Test and Detoxify Too Much Estrogen Podcast Episode 315: 10 Surprising Symptoms of Estrogen Dominance  How Estrogen Dominance Affects PMS During Perimenopause
Jul 26, 2022
388: The 5 Things I have Learned from Being a Mom So Far
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The greatest growth I have ever experienced has come from becoming a mama to my son, Kingston, who is now 19 months old and living his best life!  And full disclosure, I’ve been wanting to share these lessons with you because they are defining who I am becoming, BUT also because they play a big role in healing our past traumas, hormones, and ultimately, our bodies. I knew that this journey would also result in me becoming a better version of myself and hope it will help you do the same. Catch today’s very special podcast for the top 5 lessons I have learned from being a mom, and find out: How to slow way down and be present What it does to feel grateful for your life Why affirmations are so powerful  Ways in which everything is figureoutable What it means to have deep compassion  Mentioned in this episode:  Athletic Greens Daily Self-Care Journal – The Personal-Healer  Related Resources: Podcast Episode #297: Is it Possible to “Have it All” as a Mom Today? Podcast Episode #308: What is Trauma and How Does It Make Us Sick? With Dr. Elena Villanueva  Podcast Episode #342: 10 Tangible Ways to Practice Self-Love in the Morning B
Jul 22, 2022
387: The Most Common Reason for Heavy, Painful Periods, Lumpy Breast and Uncomfortable Bloating
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Are you experiencing, or have you experienced intense, painful PMS symptoms? Ugh!  They can feel like the worst. But these symptoms are not inevitable, despite what you might’ve heard. So what is the most common reason we struggle the week before our period and the few days at the start of our period? Tune in to today’s podcast for a deep dive into how to address your worst period symptoms–and learn: What imbalance causes the most severe symptoms, like heavy, painful periods, lumpy, tender breasts, migraines and bloating  What’s happening to hormones at each stage of your cycle Why birth control pills do more harm than good to your body How to identify and track your ovulatory cycle  Many of the top root causes of Estrogen Dominance Things you can do to fix imbalances and overcome your symptoms Mentioned in this episode: Overcome Estrogen Dominance At Any Age – LIVE Online Class (July 26, 2022)  Live Support Blend – The Detoxifier 14-Day Detox Kit – The Gut-Resetter Hormone Balance – The Hormone-Balancer Essentially Whole Store – Your Home for All-Things Healthy  Related Resources: 5 Reasons Why Every Woman Needs to Have Their Period Each Month Why Your Period is Your Superpower + How to Get Better Health Advice Podcast Episode 351: 5 Big Reasons Why We Need to Have a Period Podcast Episode 315: 10 Surprising Symptoms of Estrogen Dominance  How Estrogen Dominance Affects PMS During Perimenopause
Jul 19, 2022
386: The Three Best Strategies for Endless Energy All Day Long w/ Ritamarie Loscalzo
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If you are feeling exhausted, overwhelmed, or tired, especially during the end of the day, you are not alone. So many of us are struggling with lagging energy, but this does not have to be your default. By re-evaluating and making some simple changes to your lifestyle, you can get your energy back in a big way. Getting Your Energy Back with Dr. Ritamarie Loscalzo Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, founder of the Institute of Nutritional Endocrinology, combines the ancient healing wisdom of whole foods and herbs with modern scientific research to help people recharge their energy and reclaim their lives. With Certifications in Acupuncture, Nutrition, Herbal Medicine, HeartMath®️ and a living foods chef, instructor, and coach, Dr. Ritamarie has trained and certified hundreds of others in the art of living foods. In This Episode Why keeping your blood sugar in the ‘sweet spot’ is critical to endless sustainable energy (5:12) How to move from a place of metabolic dysfunction to metabolic stability (14:05) Simple daily lifestyle tips to help boost and grow more robust mitochondria (20:15) What you can bring into your routine in order to experience a consistent win during the next seven days (24:24) The role of fiber when addressing the obesity and energy epidemic (27:30) Mentioned In This Episode Athletic Greens Energizing Food Guide Dr. Ritamarie Website Follow Dr. Ritamarie on Instagram | Facebook | YouTube Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative Related Episodes Essentially You Episode #159: Jumpstart Your Energy and Shrink Your Waist by Optimizing Your Blood Sugar with Ritamarie Loscalzo Essentially You Episode #377: Three Signs to Know if You Are on a Blood Sugar Roller Coaster Without a Continuous Glucose Monitor  Essentially You Episode #383: How I Build Metabolically Healthy Meals for My Family to Maintain Steady Blood Sugar and Energy Levels
Jul 15, 2022
When's the Best Time to Eat Dessert to Support Blood Sugar and Insulin Levels?
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The average American is consuming a mind-boggling 60+ pounds of sugar PER YEAR. As a result, 90% of us are experiencing huge glucose spikes, which can lead to feeling hungry, struggling with crazy cravings, lagging energy, brain fog, and ultimately, metabolic dysfunction (and disease!). But you CAN still have your dessert and eat it, too!
Jul 13, 2022
385: Five Critical Steps to Reduce Cognitive Decline
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When it comes to my brain health, I am 100% committed to keeping mine in tip-top shape for as long as possible. And the key to doing this is by eating the right food!  Remember: Food is information and the nutrients in your food are going to become your future brain.  Do you want a tortilla chips and french fries brain–or a salmon and diverse salad brain? Tune in to today’s podcast for my FIVE STEPS to healing your brain and preventing cognitive decline or even Alzheimer’s, and learn: Ways to reduce inflammation by eating gut and liver loving anti-inflammatory foods Why you should restrict your eating window with intermittent fasting How much sleep you really need What amount and what type of exercise to incorporate into your regimen  Which nutrients are the most important to ensuring long-term brain health Mentioned in this episode: Neuro+ Support – The Brain-Booster.  Magnesium Restore – The Anxiety-Buster. Vitamin D Complete – The Cell-Strengthener.  Activated B Complete – The Nerve-Protector.  Essentially Whole Store – Your Home for All-Things Healthy  Related Resources: 5 Ways to Protect Your Brain Health and Keep Your Thinking Sharp 6 Supplements That Can Keep Your Brain Young and Healthy During Menopause  Podcast #374: How the Female Brain Gets Stronger and Better in Midlife and Beyond with Dr. Louann Brizendine  Most Common Causes of Brain Fog and How to Fix It
Jul 12, 2022
384: How to Thrive and Be Red Hot Sexy During the Menopause Transition w/ Dr. Sharon Stills
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It is becoming more and more common for women to show signs of early peri-menopause. And yet, most women are still dismissed by their doctors because they don’t fit a certain age criteria. When our bodies are in a state of survival it can be difficult for us to listen to the signs and give our body what it needs, which is why it is so important to become aware of how you are operating in this world in order to show up as your best, red hot and sexy self. About Dr. Sharon Stills Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backward. Using her 20+ years of experience, she has successfully helped thousands of women transition gently through the different stages of their lives with all-natural methods. In This Episode How to optimally pivot through peri-menopause and beyond (13:12) Understanding the role of bio-identical hormones when getting to the root cause of your hormone issues (20:06) Recommendations for getting started on the journey to red hot and sexy (29:12) How and why you need to get clear on your health non-negotiables (34:02) Why mindfulness and meditation should be at the root of everything you do (43:22) Mentioned In This Episode Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store Here The EO Menopause Solution by Dr. Mariza Snyder Mastering the Menopause Transition Summit (Coming soon!) The Science of Self Healing Podcast Dr. Sharon Stills Website Follow Dr. Stills on Instagram | Facebook Related Resources Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jul 08, 2022
How I Finally Hacked My 2:30 pm Afternoon Sugar Cravings
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Does the 2:30 – 4:00 PM energy-slump hit you, too?  The struggle can be very real… It can feel like you are at the bottom of a pit and the only way out is with sugar and caffeine. Tune into my new podcast shorty series for 3 surefire ways to defeat your afternoon cravings and rock the rest of your day.
Jul 06, 2022
383: How I Build Metabolically-Healthy Meals for my Family to Maintain Steady Blood Sugar and Energy Levels
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How do you really want to feel so that you can continue to show up as a strong, healthy, and dependable woman for all the people in your life?  For me, the answer is always: Energized, joyful, focused, and firing on all cylinders…  I want that for my entire family! That’s why I spent the last several years figuring out how to create not only the most balanced meals, but the most metabolically-healthy meals for myself and my family.  Tune in to today’s podcast for my SEVEN top strategies to crafting meals that will support your hormones, brain, gut, and metabolism and learn: The 3 must-adopt habits to feeling your best ALL THE TIME How to properly use fiber to optimize your hormones, blood sugar, and weight Which micronutrients and antioxidants you need from which foods The trick to going organic  What it means to get your omegas  Why you need to add fermented foods to you grocery list How to successfully minimize refined sugar, carbs, and whole grains  The key to combining your meals and dressing up good carbs Mentioned in this episode: The Essential Oils Menopause Solution – My best-selling The Essential Oils Menopause Solution book *ALL-NEW GlucoSupport – The Blood-Sugar Balancer* Essentially Whole Store – Your Home for All-Things Healthy  Quick and Healthy Detox Smoothie Recipe Guide Related Resources: Essentially You Episode #381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long Health Hack: The One thing Every Woman Should do After Dinner Essentially You Episode #325: The 3 Food Mistakes 68% of Women are Making that Cause Fatigue, Weight-Gain, and Even Anxiety with Stu Schaefer Powerful Herbs and Supplements to Optimize Gut Health
Jul 05, 2022
382: 3 Ways to Make Intermittent Fasting Easier
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Intermittent fasting has been such a game changer when it comes to my own personal health journey. Check out this episode to hear what has worked for me, why it's so beneficial, and how you seamlessly incorporate intermittent fasting into your own life. My favorite research on intermittent fasting My intermittent fasting routines Benefits of intermittent fasting 3 ways to set yourself up for success when fasting And more! Mentioned in this episode: Continuous glucose monitor Paleo Daily Protein (chocolate or vanilla) Essentially You episode #381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long Quick and Healthy Detox Smoothie Recipe Guide Essentially You episode 278: Intermittent Fasting for Better Focus, Energy and Overall Brain Function The Essential Oils Menopause Solution 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 358: Research-Based Strategies for Women to Succeed with Intermittent Fasting with Cynthia Thurlow Supporting Brain Health with Intermittent Fasting
Jul 01, 2022
How to Flatten Your Blood Sugar Curve by Combining Foods and Dressing Up Your Carbs
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As many as 90% of us are on a PERPETUAL blood sugar rollercoaster! These constant spikes and crashes can lead to a seemingly endless cycle of weight gain, mood swings, inflammation, low energy–and ultimately, a chronic illness like diabetes. But it’s not always what you eat… It’s when you eat it and what you eat it with. Tune in to my new podcast mini and learn how to dress up your carbs up with protein and fats, plus 3 snack ideas that will get you feeling SO much better.
Jun 29, 2022
381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long
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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   
Jun 28, 2022
380: The Most Important Question You Need to Ask Yourself When Healing Any Disease w/ Andrea Nakayama
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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
Jun 24, 2022
379: 7 Effective Herbs for Stopping a Blood Sugar Spike and Addressing Poor Metabolic Health
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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
Jun 21, 2022
378: How to Trust Yourself More Even if You Haven’t in the Past and How to Navigate Your Emotions Especially When You Are Triggered w/ Dr. Patty Ann Tublin
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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
Jun 17, 2022
377: Three Signs to Know if You Are on a Blood Sugar Rollercoaster Without a Continuous Glucose Monitor
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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   
Jun 14, 2022
376: How to Flatten Your Glucose Curve and Feel Amazing w/ Jessie Inchauspé
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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
Jun 10, 2022
375: What We’ve Been Told About Healthy Sugar is a Lie
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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
Jun 07, 2022
374: How the Female Brain Gets Stronger and Better in Midlife and Beyond w/ Dr. Louann Brizendine
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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
Jun 03, 2022
373: Three Hormones That Matter Most When It Comes to Metabolic Health
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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
May 31, 2022
372: What to Eat on Your Plate to Balance Blood Sugar Levels for the Entire Day w/ Kelly LeVeque
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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
May 27, 2022
371: Are Your Hormones Contributing to Feeling Foggy, Forgetful, and Unfocused?
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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
May 24, 2022
370: How Our Daily Food Choices Make or Break Our Energy Levels and the Number 1 Thing to Overcome Chronic Fatigue w/ Ari Whitten
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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
May 20, 2022
369: Five Daily Habits and Rituals I Never Skip In Order to Feel My Best
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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
May 17, 2022
368: Three Key Wellness Practices to Embrace Despite Feeling Overscheduled and Busy w/ Jovanka Ciares
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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
May 13, 2022
367: 10 Quick and Easy Ways to Care for Yourself While Caring for Everyone Else
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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
May 10, 2022
366: The Benefits of Optimizing your Hormones and Body for a High-Performance Life w/ Angela Foster
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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.   Quotes: "I had been trying to run away from myself for so long, and here I was in the hospital, with just myself." (9:57) "[My mission is to] help women have it all really, the high performance and the healthy lifestyle and the family." (11:27) "If we could change the conversation and change the way it is approached with young girls, it would be such a different situation for the next generation." (20:50) "The SHIFT Protocol is essentially what I developed to help build my own recovery, and help other women put in place practices to optimize their health." (29:57) "Bio-individuality is really the biggest thing; my message really would be to take these general principles, but then adapt them to you and the way your body works." (41:21) "When you start to embrace things like gratitude, journaling, meditation, yoga, and connect with you, inside you, and start to show more self-love and self-compassion, you can find a way through." (45:00)   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
May 06, 2022
365: The 10 Hormone-Loving Foods That Are Always in My Kitchen
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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
May 03, 2022
364: Why Burnout Is So Prevalent Today and the First Steps to Heal It w/ Dr. Doni Wilson
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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 some 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.   Becoming Resilient to Stress with Dr. Doni Wilson Dr. Doni Wilson is a Naturopathic Doctor, certified professional midwife and nutrition specialist, and bestselling author of the new book, Master Your Stress, Reset Your Health. For more than 22 years, she has helped thousands of patients overcome health challenges and achieve wellness by using specific strategies unique to each person's body type and symptoms. She brings awareness to the impact of stress on our health and helps her clients recover from burnout and become resilient to stress.   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 type of stress you have. When healing from chronic stress or burnout, it is the first steps 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 your 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 in order to heal them. While it can be difficult 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 in order 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.   Quotes: “I think a lot of us function in burnout all the time, and we just keep pushing through and pushing through day after day because we have to.” (7:45) “The name of the book is Master Your Stress. Because for me, it's not just about managing it; we need to master it. And to master anything, we need to understand it, become aware of it, understand how it affects us, and what we can do about it.” (13:04) “We can make dietary changes; we can make sure you are getting enough sleep, we can make sure you have stress recovery activities and exercise. But my argument is that those things need to be fine-tuned based on your specific stress pattern.” (21:11) “It is like finding the Goldilocks. We have to, for ourselves, for each of us, find out what is enough, but not too much.” (33:28) “We need to be aware of our stress recovery day in and day out. Not just when you are on vacation, it has to be every day.” (43:07)   In This Episode What your labs and hormone levels can reveal about your stress (8:47) How your adrenals and your cellular health can lead to chronic fatigue (15:34) Where to start when trying to deduce your stress and information overload while still living your life (19:04) Why your unhealed trauma could be preventing you from finding true healing (26:47) Tips for rewriting your stress patterns and tailoring your experiences to your unique stress response (31:09)   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
Apr 29, 2022
363: The Three Phases of Perimenopause and How to Navigate Each Phase with Grace
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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?
Apr 26, 2022
362: Why Women Over 40 Should Pay Special Attention to Their Beliefs About Menopause w/ Susan Willson
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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.   Quotes: “To become really our authentic self for this time of life is the most important stepping-off point from my perspective.” (7:19) “It feels really important to me to look at the full arc of a woman's life and where menopause fits into that, and how it builds on what came before, and how our bodies, which is always trying to move towards health, where it is trying to take us and how we can assist it.” (10:46) “We need to say yes to menopause over and over and over. It is not going to be just one moment in time where you say, ‘okay I am going to do this or that’. It is really moving into and fully inhabiting oneself, and it is important to be very present.” (20:54) “It is our perceptions of our environment, not what is actually happening, that create the symptoms in our bodies.” (37:15) “I think telling our stories is so important, and I would really love to see women get together with other women that they trust and do the work in this book and the inquiry in it and tell their stories as a group of women, I think it would be very powerful.” (41:54)   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.
Apr 22, 2022
361: 5 Things You Can Quickly Do After Overeating to Avoid the Blood Sugar Rollercoaster
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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
Apr 19, 2022
360: The Most Important -- Yet Little-Known -- Secret to Align Your Goals with Your Heart's Purpose w/ E. Benita Varnado
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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.   About Dr. Varnado Dr. Varnado left her traditional career of almost 20 years in Obstetrics and Gynecology in 2021 to address the broken healthcare system, which currently puts the most resources into treating symptoms, when it really needs to address the root cause of diseases.  Through her years of practice, she realized that many know what it takes to be healthy, but outside of a support system, their efforts rarely yield the desired outcome because their environments often reinforce poor habits. This shift was born from starting her podcast in November 2020, Office Visits with Dr. V, where she not only educates women about their gynecologic health and how their bodies function but also about their overall health and wellness. Dr. Varnado was born and raised in North Carolina and has been living out a childhood dream of taking care of women of all ages as an Ob/Gyn. Being a mother of two, having a marriage of 17 years, a supportive family, and a strong relationship with God are keys to her success.   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.   Quotes: “I’ve heard that there’s not balance, there’s harmony. I really see that our life can be full. We can be Mom and work and we can have it all, as they say, but not at the same time. How I got off balance was that I wasn’t aligned with my values.” [16:27] “Asking for help is not a problem. If you’re burned out and need some help, ask for help and just be clear on what you want and what you need.” [29:36] “Our lifestyles contribute to about 80% of chronic disease. When practitioners can tap into that and empower patients to improve their health in that realm, it’s so much more rewarding. A pill doesn’t fix everything, it doesn’t address the root cause a lot of the time.” [35:16]   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
Apr 15, 2022
359: 5 Effective Ways to Lower Elevated Cortisol Levels
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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
Apr 12, 2022
358: Research-Based Strategies for Women to Succeed with Intermittent Fasting w/ Cynthia Thurlow
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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.   Quotes: “I think that a lot of women come to intermittent fasting out of a desire to change body composition or lose weight. And let's be clear, that was part of my curiosity about it, but we stay for all the other benefits.” (11:11) “You really shouldn't be fearful of [perimenopause], it really should be a wakeup call to say either I am doing it right, or I am not.” (24:33) “I don’t know about ya’ll, but I want to be sharp as a tack until I go out. I definitely want to be one of these people who remains insulin sensitive, metabolically flexible, as healthy mitochondria as they can be, and one of the many ways to do that is to really focus in on fasting as a strategy.”  (30:47) “If anyone wants you to do ‘one size fits all,’ run. Literally run for the hills.” (35:36) “It's all about balance, but we aren't taught how to balance in that way. Its really honoring the cues our body is trying to communicate to us.”  (43:13)   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
Apr 08, 2022
357: How to Hack Crazy PMS-Driven Cravings and Blood Sugar Spikes Right Before Your Period
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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
Apr 05, 2022
356: You're Always One Thought Away from Living a Life You Love with Kerry Tepedino
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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
Apr 01, 2022
355: What Is Growth Hormone and Why Should You Care?
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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
Mar 29, 2022
354: What Is an Insulin Block and How Does it Impact Your Ability to Handle Carbs?
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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
Mar 25, 2022
353: The No. 1 Most Important Thing We Can Do To Tame Feeling Overwhelmed, Stressed and Triggered w/ Emily Fletcher
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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
Mar 22, 2022
352: My Top Five Biohacking Devices to Uplevel Your Health
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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
Mar 18, 2022
351: 5 Big Reasons Why We Need to Have a Period
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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
Mar 15, 2022
350: Why Women Aren’t Small Men and How to Navigate Poor Health Advice When You Have a Period
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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
Mar 11, 2022
349: Supplementing with This Super Mineral Will Help Stabilize Blood Sugar Levels and Improve Sleep
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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
Mar 08, 2022
348: How changing up your diet in 6 days can bust you through a stubborn weight plateau w/ Dr. Anna Cabeca
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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.   Enjoying the Beauty of Pausing There is a good chance you have probably been told to take a pause in a moment of anxiety or frustration. But what if you took a pause when it comes to the way you eat? Pausing how you eat, and evaluating how your food impacts you, is one of the best ways to reset your life and make the necessary changes to see powerful results when it comes to your health. Dr. Anna sees beauty in the pauses of our lives. Taking a moment to be inquisitive around what is serving you and what is not when it comes to your diet, and overall wellbeing can help you get to the bottom of what is sabotaging you. What is impactful on your body may not be impactful on someone else's, which is why it is up to you to become aware of how the things you are eating are taking you off course.   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.   Quotes: “Menopause seems like such a fearful transition, but it is a pause in our lives. And it can be magic on the other side.” (9:26) “I no longer have to fake being happy. I feel it.” (13:55) “Each of the plans brings another edge, another twist, another fine-tuning, another area of insight like being able to see what is serving us and what isn't serving us, what we need to let go of, and what okay.” (23:42) “We are all so individual. We have to meet each one with where we are at right now.” (31:22) “As we go through menopause, there is this transition. There is a hormonal transition, a physiologic transition. And I always say, menopause is mandatory and natural. Suffering is optional.” (37:08)   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
Mar 04, 2022
347: Got Low Testosterone? What Women Can Do About It
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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
Mar 01, 2022
346: Why Are We Struggling to Lose Weight and How It Ties to Food Addiction? w/ Dr. Susan Peirce Thompson
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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.   Quotes: “I need to get this message out to the world because nobody is helping people lose weight in a helpful way.” (7:35) “I think the buzz phrase of ‘obesogenic environment’  is spot on. Food is just way more available, it is way more palatable, and the drive towards processed foods is a massive fact.’ (13:49) “Willpower is a fickle friend, and it frequently will not show up for us, especially in the clutch moments.” (20:21) “This works. You have to want it. It's not a gimmick, it's not a ‘get skinny fast’ pill, it's none of that. It's straight science, it is very effective, but you have to seriously be willing to give it a try.” (25:54) “You are not alone, and there is a reason that this has continued to happen in your brain, and Bright Line Eating can solve that and explain that for you. But mostly, I just want you to know you are not alone.” (33:58)   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
Feb 25, 2022
345: To Drink Or Not To Drink? Why Drinking As We Get Older is Hard on Our Hormones
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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
Feb 22, 2022
344: Being Brave to Restart, Reignite and Elevate Your Best Life w/ Dr. Neeta Bhushan
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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.   Quotes: “Until and unless I actually made a choice to let everybody in, and fall apart in all of the ways, that was when my awakening started.” (11:24) “I never had the opportunity to really explore what it looked like. And that's when I started exploring emotional health, mental health, and emotional intelligence, particularly with leaders. And really, that is where my confidence grew, and my bravery grew, in terms of literally making my dream come true.” (19:13) “All of the burnout that is mentally happening across the board, you need your own personal rituals to light you up.” (23:34) “That is why I call it Elevate. Because its really elevating your thinking, as well as your being, in your becoming of your next chapter.” (32:06) “It is all about your self-regulation and your ability to have the depths and go into the depths of your emotional capacity.” (44:48)   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
Feb 18, 2022
343: What You Need to Know Before You Try a Detox + Your Questions Answered
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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!
Feb 15, 2022
342: 10 Tangible Ways to Practice Self-Love in the Morning Before Work
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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
Feb 11, 2022
341: Is Toxic Mold Behind Your Hormonal Issues? w/ Bridgit Danner
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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.   Quotes: “Sometimes you need to pull it by the root and for the sake of your health really make a big change.” (13:10) “I see a lot of women around my age, and our hormones are changing, our health is changing, but then there is this whole other thing happening that we don't know about, and it is very confusing.” (20:24) “You talk a lot about detoxification and making it a habit in using essential oils, and meditating, and deep breathing, and exercising, and having a clean diet, and all of those things have benefits across the board and are just a great way to learn how to live.” (25:13) “You are getting exposed, and your body is dealing with that every day. I really think knowing these things and having these tools around is so important for your long term health and energy.” (28:00) “These are tough decisions to make. And you really have to love yourself and know that you are worth it.” (36:06)   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
Feb 08, 2022
340: Taking a 20 Minute Walk After Dinner Is One of the Best Things You Can Do for Your Metabolic Health
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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
Feb 04, 2022
339: The Number One Solution for Food Sensitivities and Gut Discomfort w/ Steven Wright
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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.   Quotes: “The bottom of the pyramid of health, is food.” (12:18) “All of the things that are like our signatures of beauty, are actually signatures of health. We get really good beauty signals when we have really good health.” (17:02) “With every bite, we are creating a microbiome. With every exercise, we are shaping our microbiome every day.” (19:34) “Like in the engineering world, I want to think about, how can we just keep getting this better and better and better? And that is sort of the Wholezyme difference.” (30:14) “A very common theme that we get is, ‘I almost gave up, trying to solve my gut issues, and then I gave you guys one last try, and I am so glad that I did.’. That is a very common theme.  (32:34)   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
Feb 01, 2022
338: Got Excess Estrogen? How to Test and Detoxify Too Much Estrogen
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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
Jan 28, 2022
337: Rewire Your Nervous System Out of Stressful Patterns Using Your Breath w/ Amanda Laine
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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.   Quotes: “The breath is everything. The breath is your direct relation and direct connection to your nervous system. So if your breath is in any way constricted, and so too is that exact degree to your life, they follow suit.” (8:51) “For me, I like to explain breathwork as an active form of meditation, so you are using an anchor to keep yourself in the present moment, and that anchor is your breath.” (14:29) “When you feel a session, you feel better than when you started. It is a tangible result.” (20:45) “It is a full experience. You can go really deep. And instead of going to a bar or a restaurant or the classic things people do with friends, like drinking. There are other ways to expand your consciousness and actually come out of it and talk with your friends in a way you never have before. It will open you up, which is what I think is what alcohol doesn't do.” (22:35) “We go through these peaks and valleys when it comes to how stress comes about. So how can we make the valley less low? That is why exposing yourself to these stressors, like cold, like hot, helps to raise that valley point a little bit higher so that when day-to-day stressors come along, we are able to handle them a little bit better.” (25:48)   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
Jan 25, 2022
336: 5 Critical Daily Detox Strategies + Signs to Look Out for When You Need to Dig Deeper into Testing w/ Dr. Wendie Trubow
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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.   Quotes: “If you are doing everything right, and you still have those problems, that deserves a look at toxins.” (11:24) “It is only when you are in the process of needing something that you should be upgrading. Don’t throw out all of your cleaning supplies, all of your beauty supplies, wait until you are running out, and then level up.” (29:34) “Try not to fill your pump up with toxins, and then do your best to get rid of them. But go one by one.” (33:08) “Don't take that statement ‘oh you are just getting older’, at face value. If someone says that to you… don't accept it is just a function of aging, or you are just a hysterical woman. That is such bunk.”  (49:49) “There is always a cause, and it is fixable. Definitely work with a functional medicine provider, because it's fixable! Your health is not negotiable, and you matter.” (50:00)   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
Jan 21, 2022
335: The Most Important -- Yet Little-Known -- Secrets to Achieve Your Youngest-Looking Skin w/ Brian Vaszily
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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.   Quotes: “When we put ingredients on our skin, they go into our body, they are food, just like the same way we put food in our mouth.” (8:20) “In the European Union, and in other countries, over 1300 different chemicals have been banned from cosmetics and personal care products because they are known toxins or highly potential toxins. In the United States guess how many have been banned? 11.” (16:43) “Day after day, week after week, month after month, decade after decade, [using these products], it’s like death by a thousand cuts.” (19:42) “When you have your grocery store cart and you are pushing it down the aisle of stores, and you hit the cosmetics and personal care aisle, you are pushing your cart through a food aisle. Never forget that! (24:42) “This is my temple, our bodies, this is my temple. And its about what we allow in, and what we keep out. Thats really the basis of what great health is.” (31:04)   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
Jan 18, 2022
334: 3 Immune-Boosting Habits That Are Non-Negotiable Right Now
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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
Jan 14, 2022
333: Why Bioidentical Hormones Are Safe and How to Go Through Menopause On Your Terms w/ Dr. Felice Gersh
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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.   Quotes: “[Menopause] is a journey that every single woman will encounter and deal with because it is part of the life journey of every single woman. So it is something that needs to come out into the light of day, be talked about, and then allow each woman to be prepared and to optimize her health through the journey and thereafter.” (6:32) “I am very big on health being achieved prior to conception, so pre-conceptual health. But we need to have premenopausal health. The health of the woman throughout her life is really what creates her health savings account… every woman, no matter how old you are out there, you are preparing for menopause!” (14:50) “Reproduction is embedded in our whole everything, including our metabolism. That is why you have to think of sex hormones and life hormones; they are about the whole body. And reproduction is not a tacked-on little part.”  (36:45) “You want to give hormones as well, to be mimicking as close as possible what is optimal for the body. So even when you go against nature, you want to go with nature.”  (40:42)   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?
Jan 11, 2022
332: How Shame Impacts a Women's Journey into Motherhood w/ Bailey Gaddis
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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.   Quotes: “I am putting in a lot of work to have that clear emotional slate going into the birth experience, but for the most part, I am so grateful I have so much more knowledge and experience going into it this time around, and I am able to appreciate it more.” (9:16) “It might be really hard, and that is okay.” (15:51) “I really believe all mothers are the experts on their baby. More so than the pediatrician, your mother-in-law, your mother. You know what is best for your baby. But when we are shrouded in that shame and distracted by that shame, it is harder to tap into that wisdom that we innately have.”  (19:04) “Almost always our instincts and our intuition will give us the answer that more often than not is the best one for our unique situation.”  (24:56) “There is a lot of misinformation out there, and it really confuses us and can create a lot of conflict as we navigate this which for a lot of women really is a big piece of mothering.”  (30:50)   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?
Jan 07, 2022
331: How Pelvic Floor Affects Our Overall Health w/ Erica Ziel
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If You Want To Improve Your Pelvic Floor Health, You Should: Stop thinking about your body as individual muscles and instead think of it as a whole entity  Pay attention to your symptoms and how they may be related to pelvic floor dysfunction Seek out a specialist to get an opinion on how you can strengthen your pelvic floor and deep core   When it comes to pelvic floor issues, a lot of women struggle in silence. But the truth is, there is so much that we can do to correct pelvic floor issues while improving our overall health. While very few people talk about pelvic floor health, it can impact your body as a whole, even if you have never had babies. This is why it is so essential to understand what is going on with your pelvis so that you can get back to living life without worrying about where the closest bathroom is.   Getting to the Root Cause of Your Imbalance With Erica Ziel Erica Ziel is a mom of three, an FDN Practitioner, certified personal trainer and Pilates instructor, health and nutrition coach, and deep core exercise specialist. Her mission is to help women live healthier lives and heal their bodies through movement, wellness, intuition, and breathwork. Erica is the founder and creator of Core Athletica®️, The Core Rehab Program, Knocked-Up Fitness®️, and The Core Connections Podcast host. She believes that anything you want to improve your health and life, you can!   Everything in the Body Is Connected Erica believes that we have to stop looking at the body as individual muscles and instead focus on how our body as a whole is working. While it is very rare for any woman to be in perfect alignment, it is crucial to look at how the right and left sides of your body work together to identify where dysfunction may be causing a problem.  Back pain, neck pain, shoulder pain, and stubborn weight around the pelvis can all be signs of pelvic floor dysfunction, even if you aren't having specific pelvic symptoms. By working to correct the imbalances of your pelvic position and release the tension in your fascia, you can get your deep core working for you again.   The Problem With Kegels As women, we have been told to follow traditional ab exercises and pelvic floor exercises such as Kegels. But these movements could actually be leading to my dysfunction and weakness than if you engage with core exercises that activate your pelvic floor the right way. Erica’s program helps women strengthen the pelvic floor fascia and their deep core muscles to hold up the organs more effectively and relieve pelvic floor symptoms. It is time to ditch the mindset of going faster and harder to gain results. Your pelvic floor is asking you to slow down and take care of your body now so that you can speed up later. It is only by getting to the root cause of our pelvic floor imbalance that we can get out of pain and dysfunction once and for all. Are you ready to start paying attention to this vital part of your body to improve your overall health? Share what shocked you most about your pelvic floor with me in the comments section of the episode page.   Quotes: “We are understanding that we have this right side of our body and the left side of our body, and if one side is really overcompensating, it is telling me that there is a reason.” (8:18) “I am of the belief that we can really and truly heal our body when we start to learn about our body.”  (8:48) “There is so much more to strengthening our core than just doing ‘abdominal exercises’. In order to really, properly strengthen our deep core, we have got to bring awareness to what our pelvic floor is doing.” (15:32) “If you have diastasis recti if you have back pain, hip pain, knee pain, neck pain, shoulder pain, stuff like that, I would say that you should learn more about your pelvic floor. Because there is a really high chance that there is some pelvic floor dysfunction going on, you just aren't having symptoms yet.” (21:59) “Our body has this incredible innate ability to heal and get stronger than we have ever been. We just have to get our ego brain out of the way.” (25:53)   In This Episode Discover the root causes that are causing your pelvic pain, even if you have never had babies (7:08) Learn about fascia and why you need to be paying attention to yours (9:59) The first thing that you should do if you want to improve your pelvic floor and overall health (14:37) What you can do to activate your pelvic floor as a whole and minimize pelvic floor dysfunction symptoms (21:20) When you should get involved with a pelvic floor specialist (26:38)   Resources Mentioned: Use Promo Code ‘drmariza’ for 15% off your Paleo Valley Grassfed Beef Sticks Your Free Pelvic Floor Guide Erica Ziel Website  Core Connections Podcast Follow Erica on Facebook | Instagram | 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 #226: How to Address Pelvic Floor Dysfunction and Bladder Leakage Naturally with Maryellen Reider Essentially You Episode #137: How to Naturally Heal from Chronic Pelvic Pain with Isa Herrera
Jan 04, 2022
How I Radically Transformed My Stressaholic Behaviors and Traded Them in for More Peace (Rerelease of Episode 232)
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If You Want To Stop Rushing and Find Peace, You Should: Start with self-awareness and pay attention to the signals your body is sending you Embrace a morning ritual to start your day by design rather than by default Release your limiting beliefs and start prioritizing your own needs   As a young woman, I was told that I would win if I leveraged my stress and hustled harder than anyone. While these stress-fueled wins can feel good at the moment, ultimately, they do not provide us with peace or inner happiness. While society tells us that leveraging our stress makes us superwomen, it is really by slowing down and prioritizing ourselves that we can show up for ourselves and our families in the best way possible.   Stop Living Your Life Rushing If you pride yourself on moving fast, not letting anyone down, or saying no, while still feeling exhausted throughout the day, there is a good chance you are somewhere on the Rushing Woman’s Syndrom spectrum. While you may not think you are rushing because you can handle everything, your liver, gall bladder, kidneys, adrenals, ovaries, brain, digestive system, and immune system disagree. Living in survival mode created by stress is no way to live, and the physical symptoms you experience because of this stress will only result in you getting sicker and feeling more miserable.   Start Your Day by Design The best way to get out of living in survival mode is to start your day by design rather than by default. A morning ritual that prioritizes your self-care can take as little as 10-20 minutes every day and will help shift your energy and support your emotional well-being. By setting your mind and body up for success through a morning ritual, you can support yourself throughout the day and learn how to handle those moments of stress better when they inevitably show up. Shifting your mindset towards creating peace in your day from the very beginning will help heal your symptoms and set you up to refuel and recharge so that you can get out there and keep kicking booty. Are you ready for a different version of you that feels energized, happy, and at peace? Share what self-care tips you are implementing into your morning routine with me in the comments section of the episode page.   Quotes: “Here is the thing about stress, it is insidious. Stress is a silent killer because most of us are entirely unconscious that we are actually experiencing it in the moment.” (2:48) “I leveraged stress hormones as my secret weapon until I was so depleted that my body just gave out.”  (8:54) “Once I saw the writing on the wall, I knew that I needed a dramatic transformation if I was ever going to feel like my former self again.” (10:47) “Don’t we all have 30 days to commit to becoming a better version of ourselves? Or to feel better, feel happier, or to have more energy? At this point, honestly, I didn’t have a choice. And at the end of those 30 days, I realized I was sold.”  (14:35) “Once you pick out one to two rituals that feel good to you, that final step is saying yes to you and choosing in.” (18:20)   In This Episode Learn what Rushing Woman’s Syndrome is and how to know if you are experiencing it yourself (4:27) Discover my personal experience of Rushing Woman’s Syndrome and how it affected me (7:11) What you can do to take the first steps to listen to your bodies signals (11:37) Ideas to consider for your morning ritual that will give you more energy long term (15:56) How to get back to a place of peace and abundance through self-care (19:00)   Resources Mentioned: Use Promo Code ‘podcast’ for 10% off Your Essentially Whole Magnesium Restore Supplement The Vitality Bundle Dr. Mariza Website Follow Dr. Mariza 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 #117: What It Means to Practice Your Own Self-Care and Authenticity with Elena Brower Essentially You Episode #178: Are You Addicted to Stress? How To Banish Stress with 3 Strategies Essentially You Episode #323: Top 10 Simple Eating and Stress Hacks to Help You Survive the Holidays
Dec 31, 2021
330: Why Mitochondria Are the Key to Unlocking Your Best Energy Yet w/ Shawn Wells
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If You Want To Unlock Your Best Energy, You Should: Eat whole foods and take a walk after your meals Find a routine for your eating and sleeping schedule that works for you Focus on your why by finding quality relationships that encourage you to live authentically   Has living your life in a state of energy burnout become your ‘normal’? So many of us struggle with chronic fatigue, exhaustion, and burnout but don’t know where to start to fix these issues. The answer to unlocking your best energy yet can be found in your mitochondria, and boosting your mitochondrial function will change your life.   Improve Your Mitochondria to Improve Your Life with Shawn Wells Shawn Wells MPH, LDN, RD, CISSN, FISSN is the world’s leading nutritional biochemist and expert on health optimization. He has formulated over 500 supplements, food, beverages, and cosmeceuticals and patented 10 novel ingredients including Teacrine, Dynamine, and Dihydroberberine and is now known as the Ingredientologist - the scientist of ingredients. He has over a decade of clinical experience and is a world-renowned thought-leader on mitochondrial health. His expertise can help any health-conscious individual to better manage stress and experience greater resilience and more energy through utilizing his practical research-backed solutions.   How to Unlock Your Energy Potential The way in which we live our modern lives has wreaked havoc on the ways our bodies are meant to function. Snacking late at night, blue light, not enough sleep, and inflammation all play a massive role in how our bodies operate.  Shawn has completed countless hours of biochemical research into how we can help improve the health of our mitochondria and improve mitochondrial biogenesis so that we can live longer and more vibrant lives.   Biohacking Your Way to a More Vibrant Life Eating whole foods, prioritizing sleep hygiene, and creating quality relationships are just a few of the ways that we can improve our mitochondrial health, and therefore increase our energy and longevity. Going through life energy depleted is no way to live, which is why you need to provide your mitochondria with the nutrients they need to begin working for you again. If you are interested in learning how to biohack your mitochondria to live a richer, fuller, more vibrant, and longer life, Shawn is the expert you need to hear from. Are you ready to give your mitochondria the love they deserve so that you can start living a vibrant life full of energy? Share which of Shawn’s tips you will implement with me in the comments section of the episode page.   Quotes: “This is all pro-aging. Pro biological aging and pro disease. Almost all diseases are correlated to that metabolic dysfunction, which is essentially synonymous with mitochondrial dysfunction.” (15:01) “Doing all these things that are disrupting our circadian rhythm is wreaking havoc.” (19:03) “You compare the data over 28 years, someone smoking two packs a day has 16% more likelihood of having cancer. Over those same 28 years, someone who eats a high poly and saturated fatty acid diet has an 86% higher rate of cancer. That’s like five times of cigarettes two packs a day.” (23:55) “If we are saying that most people are insulin resistant or glucose intolerant, and they are not taking glucose into the cell as well, then this alternate fuel source of ketones is going to help that mitochondria get the fuel source it needs to create ATP.” (33:53) “Lifespan is how long you live, healthspan is how long you live without disease. And so now healthspan is a big part of the discussion, how vibrantly are we living?” (36:41)   In This Episode What you can do to support yourself if you are not able to get the sleep you should be getting (9:22) How to support your mitochondria if your lifestyle is currently wearing down on its function (17:40) Which foods could be wreaking havoc on your hormones, metabolism, and more (22:55) The top nutrients that you will benefit from by adding into your daily diet (27:16) Simple hacks to improve your mitochondrial function and healthspan (34:05)   Resources Mentioned: Use Promo Code ‘podcast’ for 10% off the Essentially Whole Magnesium Restore Supplement Get Your Free The ENERGY Formula Resources Here Get The ENERGY Formula by Shawn Wells for Free Here Follow Shawn on Instagram | Facebook | Twitter | YouTube | Pinterest | LinkedIn   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #152: Mitochondrial Dysfunction Is a Root Cause to Fatigue, Weight Gain, and Brain Fog with Dr. Michael Chang
Dec 28, 2021
BONUS: The 5 Most Critical Supplements for Your Immune System (Bonus Episode)
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IN THIS EPISODE: We are still in such unprecedented territory for our lifetime, and we find ourselves grasping for anything at all that we can be doing to make sure we stay healthy. Your body relies on several key vitamins and nutrients to protect your health, and I’m breaking down the top 5 today! These vitamins are the easiest way to support your body’s defense system. Tune in today to hear exactly what you should be taking (beyond vitamin C) to give your body the best shot at staying healthy! Exactly what is the immune system, and how can you support it? Why specific vitamins and nutrients are important for immunity (and your overall health) How you can use supplements to ease digestion, boost energy, improve sleep AND support immunity The best way to stock up on some of these key supplements today! MENTIONED IN THIS EPISODE Shop the Immune Support Sale and get your essential supplements here! How to Immediately Boost Your Immunity and Stay Healthy ADDITIONAL RESOURCES Essential Supplements for Supporting Your Immune System Essentially You episode 177: How to Boost Your Immune System by Healing Your Gut with Dr. Vincent Pedre Essentially You episode 175: Top 10 Ways to Immediately Boost Your Immunity and Stay Health
Dec 24, 2021
5 Ways Magnesium Rescues Hormones and Energy (Rerelease Episode 241)
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If You Want To Improve Your Energy, You Should: Add in 300-400 milligrams of Magnesium every night to feel the benefits right away Do your research and experiment to figure out which supplementation plan is right for you Listen to your body and let it guide you on your hormonal journey   How to Rescue Your Hormones and Energy Magnesium is critical for your body in more ways than one. Because it is so important, we burn through it way faster than you would expect. While the symptoms of magnesium deficiency can be subtle, once you start introducing the proper amount of magnesium into your routine, you will be able to feel the difference right away, especially when it comes to your energy.   The Magic of Magnesium Everything from your ability to relax and stay calm, get a good night’s sleep, painful period or perimenopause symptoms, insulin resistance, cortisol levels, and more can be affected if you do not have proper amounts of magnesium.  We do not talk about the benefits of magnesium enough. This magic supplement can flip the switch when it comes to your energy level and can literally rescue your hormones. If you want to feel better faster, adding magnesium into your routine could be the saving grace you have been searching for. Are you ready to get that energy back that you have needed so badly? Share your experiences with Magnesium supplementation with me in the comments section of the episode page.   Quotes: “I thought that I was covered, but I wasn’t able to function the way that I wanted to, and it had a massive impact on the way I showed up in the world.” (3:10) “Magnesium is responsible for 500+ reactions, we burn through it constantly all the time, so it is not like you are going to overload on more magnesium.” (6:19) “If you want to support the HPA access, which is your stress response system, and hormone balance, it is going to be critical to make sure that you have enough magnesium to boost any kind of stress your body could be dealing with.” (11:08) “The more magnesium we have in the system, it helps our body regulate this important hormone, and it allows your body to process it efficiently so that you can get back on track.” (12:36) “The beautiful thing is, all you have to do is take 300-400 milligrams of Magnesium Glycinate at night, and ‘wah-lah!’, you are going to start to see so many of these things improve.” (15:05)   In This Episode Learn about the different types of B Vitamins and which one is right for you (3:46) How to know if you are demonstrating symptoms of magnesium deficiency (5:29) The top 5 ways magnesium can rescue your hormones and boost energy production (7:38) Why magnesium is considered natural metformin and how that can benefit you (12:34) When and how you should be taking your magnesium supplementation (15:15)   Resources Mentioned: Use Promo Code ‘podcast’ for 10% off Your Essentially Whole Magnesium Restore Supplement Women’s Daily Essential Bundle Dr. Mariza Website Follow Dr. Mariza 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 #201: What’s the Number One Supplement You Recommend for Women?  Essentially You Episode #113: The Power of Magnesium and Discovering Nutrient Deficiencies with Gretchen Lidicker
Dec 22, 2021
329: How to Permanently Stop the Negative Self-Talk and Yo-Yo Dieting w/ Deborah Capaccio
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If You Want To Set Yourself Up For Success, You Should: Identify your limiting belief patterns Replace your negative self-talk with positive affirmations Release your bad habits and commit to the new 2.0 version of yourself every day   Have you ever considered that your yo-yo dieting or emotional eating rollercoaster could be coming from how you see yourself subconsciously? Many women use food to cope with life or unmet needs, which is where the self-sabotage starts. Mindful eating and getting to the root cause of your negative self-talk are two massive pieces of the puzzle regarding our identity and how it impacts our weight.   Finding Your Sparkle Again with Deborah Capaccio Deborah Capaccio has helped hundreds of middle-aged women permanently overcome their problems with yo-yo dieting and emotional eating by focusing on living an authentic, true life. The way we think about and speak to ourselves directly impacts the bad habits we engage with, which is why it is Deborah’s mission to help other women find their sparkle again.   Getting Clear on How Your Subconscious Beliefs Manifest Women, especially those of us in middle-age, tend to give themselves to everyone else and leave their needs in the dust. Instead of working from a place of deficit, it is important to take yourself off the hook and identify what you are saying to yourself on a daily basis.  When you take the time to look at where you are working from to get through your day and identify how you may be speaking negatively to yourself, you can stop the external manifestation of those beliefs and exchange them for something that will serve you better.   Brain First, Body Second One of the most powerful things you can do to reverse stubborn weight gain and ultimately live a more fulfilled life is to reprogram your brain from negative self-talk to positive self-talk. Deborah's ‘Fit Mind Formula’ helps women form healthy habits based on constructive affirmations that feel in line with who they want to be in this world.  When women decide to do something, it is game time. You owe it to yourself to live your life from a place of abundance and happiness. Deborah is proof that if you change your mindset and show up as your authentic self, your reality and your body will follow. Are you ready to stop self-sabotaging by changing the way you see yourself subconsciously? Share what surprised you most about the connection between mindset and bad habits with me in the comments section of the episode page.   Quotes: “It wasn't until I found this method that is easier than you can even imagine, to sort of shift my deep brain thinking first, that my body results followed second.” (5:15) “Really you can take this tangible advice, and start to flip that script, and realize the negative self-talk is so damaging, and it needs to stop right now.” (13:49) “Visualize your 2.0 version every day. You are not going to be working from a deficit anymore.” (20:54) “It is really important to nudge women if they are ready for it. A little slight nudge, a nudge ourselves, to sense that urgent. That even though things are fine right now, if we continue on this path, will they be fine?” (25:43) “It is never, ever too late to redefine and rediscover that true authentic identity, and pave a path for so many women to follow you.” (28:28)   In This Episode Why women need to get out of the negative brain patterns surrounding body image (8:50) What you can do to flip the switch when it comes to your negative self-talk (11:49) How to replace your negative identity beliefs with daily positive affirmations (14:18) Ways to cultivate a more fit mind when it comes to body image, exercise, and food (18:32) Tips for setting new intentions for yourself in middle-age and beyond (26:26)   Resources Mentioned: Use Promo Code ‘podcast’ for 10% off the Essentially Whole Magnesium Restore Supplement Book a Free Consultation with Deborah Here Sparkle Girl Website Follow Deborah on Instagram | Facebook | YouTube   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #143: How to Give Yourself Grace During Your Biggest Healing Struggles with Arielle Lorre Essentially You Episode #149: Why Mindfulness and Mindset are Key to Healing Miracles with Elaina Ray Essentially You Episode #224: How to Finally Let Go of Emotional Eating and Self-Sabotage with Natasha Allen
Dec 21, 2021
328: How to Get to the Root Cause of Autoimmune Disease w/ Donna Mazzola
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If You Want To Want To Avoid Autoimmune Disease, You Should: Listen to your symptoms, advocate for yourself, and ask for more testing Calm your inflammation by focusing on gut health, nutrition, and lifestyle  Implement breathwork and meditation to live a more balanced life   The prevalence of autoimmune disorders in the past 50 years has risen so drastically that autoimmune disease is now the 3rd most common category of health issues in the United States. So what is causing so many Americans to develop these conditions? While many factors contribute to your overall health, food and gut health are the foundation for a working immune system.   Finding a Balance with Donna Mazzola Dr. Donna Mazzola is a Pharmacist with a Master’s degree in Functional Medicine and Human Nutrition. After obtaining her Doctorate in Pharmacy, Donna realized that it is only by finding a balance between medicine and nutrition that we can impact disease. After receiving her Hashimotos diagnosis in 2015, she created her blog Dr. Autoimmune Girl to help others identify the root causes of their diseases and take back control of their health.   Understanding the Why Understanding the ‘why’ behind your autoimmune condition can be a frustrating journey. The greatest challenge that people suffer from is the unexplained symptoms that can go unanswered for years before receiving a diagnosis.  Donna knows that in order to better control what is happening in your body, you have to understand it better. By asking the right questions, learning how to decipher our labs, and advocating for ourselves, we can delay the progression of symptoms and take back control of your autoimmune disease rather than letting the disease control you.   Heal Your Gut to Heal Your Condition Autoimmune conditions are proven to be the gateway to other illnesses down the line, which is why it is so important to be mindful of your symptoms and address your autoimmune condition as soon as possible. The majority of us live in a chronic inflammatory state without realizing it, and a gut protocol will always be your best friend when finding healing.  Whether you have an autoimmune disease or not, starting with your gut is key if you have unexplained symptoms. Focusing on your gut health has many side benefits when it comes to not only autoimmunity but your overall health and longevity. While you may not like to hear it, it is time to identify your drivers of inflammation in order to heal your autoimmunity and find the balance you are missing. Are you ready to get to the root cause of your autoimmune condition, alleviate your symptoms, and find real balance and healing? Share your biggest takeaway from this episode with me in the comments section of the episode page.   Quotes: “It is so important that we raise awareness of autoimmunity. We talk about the pandemic going on, but I look at autoimmune disease as the other pandemic that is going on that nobody is talking about.” (5:32) “Empowering yourself to understand these things and understand how these things are connected will allow you to ask the right questions.” (17:45) “When we start talking about how to mitigate that, it's focusing on those triggers; it's identifying what those triggers are, and removing them, mitigating it, and recognizing how your body responds when it is exposed to it. So for me, it is all about being in tune with your body.” (24:01) “Control what you can control, and provide your body with what it needs so that it can control the rest.” (28:04) “If you are able to overhaul your diet and recognize the nutrients you can get from whole foods; you are nourishing your body to function at a cellular level where it needs to be.” (44:23)   In This Episode The importance of understanding the ‘why’ when it comes to what an autoimmune disease truly is (9:10) How Covid-19 could be affecting your likelihood of triggering an autoimmune disease (19:33) The role of inflammation when dealing with your immune system symptoms (21:29) Understanding the spectrum of autoimmunity and how food can help put you in remission (31:40) What you should be focusing on if you want to shift away from the ‘Standard American Lifestyle’ and the diseases that come with it (37:46)   Resources Mentioned: Use Promo Code drmariza to get 15% Off Your Paleovalley Order Get Donna's new book The Immunity Food Fix here! The PIHR Gut Protocol  Dr. Autoimmune Girl Website Follow Dr. Autoimmune Girl on Instagram | Facebook | 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 #300: Uncovering Common Myths and Lies About Gluten and Autoimmunity with Dr. Peter Osborne Essentially You Episode #115: How to Eat for Your Autoimmunity and Why the Autoimmune Protocol is Key with Angie Alt Essentially You Episode #22: Prevent and Reverse Autoimmune Disease with Diet with Amy Myers
Dec 14, 2021
327: 5 Quick Ways to Overcome Holiday Exhaustion
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As we approach mid-December, the traditional festivities are in full swing. You’re probably attending office and family gatherings, shopping, decorating, and doing everything you can to make this holiday the best one yet for your family. But are you taking care of yourself?   If you're not practicing self-care due to holiday exhaustion…   You need quick ways to increase your energy level so you can get back to taking care of yourself and thriving into the new year. Tune in today to hear… How to set your intention for the new year The symptoms of chronic dehydration What supplements can help to increase energy levels How to protect your time And more!   Mentioned in this episode: Magnesium Restore   Activated B Complete   Adrenal Love   Hormone Balance   Related Resources: Essentially You episode: #272 5 Simple Ways to Boost Your Energy Levels Instantly   Essentially You episode: #276 10+ Surprising Signs Your Stress is Out of Control + How to Fix It   Easy Holiday Gifts - DIY Or OIY   Best Supplements To Overcome Stress & Get More Energy   Get More Energy With These Top 3 Habits
Dec 10, 2021
326: Powerful Techniques to Feel and Process Your “Mess,” Including Breathwork, Meditation, and Movement w/ Ashley Bernardi
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If You Are Ready To Heal Your Messy Emotions or Trauma, You Should: Give yourself permission to heal  Sit with your emotions and adopt tools to help you process them Embrace your own authentic power   The holiday season brings new levels of stress and worries to many people. This stress can trigger us out of nowhere or by small things. The key to dealing with these triggers is by learning not only what to do to manage your triggered moments but also how to implement strategies when you need them the most.   Embrace Your Authentic Power with Ashley Bernardi Ashley Bernardi is a trained journalist who has written for some of the biggest publications nationwide and the founder of the powerhouse media firm Nardi Media. When the emotions she oppressed after the traumatic death of her father at a young age began to manifest into disease and depression later in life, Ashley deepened her commitment to health, wellness, spirituality, and her own authentic power and is passionate about helping others do the same.   Listening to Your Body Through Stillness The strategies needed to process messy emotions and trauma may be simple, but they take practice, awareness, and the desire to listen to your inner wisdom. Permitting yourself to start feeling and truly sitting in silence to listen to what your body needs can instantly change your state of panic into relaxation.  Instead of trying to numb or distract yourself from your emotions, Ashley’s work is all about honoring and accessing your wisdom from within so that you can find true transformation and healing.   You Hold Healing Power Within Yourself Ashley has created the FEEL Framework to help people focus on their emotions, enter their emotions, experience their emotions, and listen, learn, and love that emotion. By sharing your voice, putting up boundaries, giving yourself permission to say no, and being vulnerable,  you can share and address your feelings in real-time in order to heal.  Making space for brave conversations, being grateful for every emotion you feel, and knowing that everything is temporary are key constructs to Ashley’s journey to embracing her authentic power. The power to decide if life is happening to you or for you is within reach, and every one of us, all we need to do is learn how to listen. What did you love most about Ashley’s authentic story and how she transformed her trauma into authentic power? Share your thoughts with me in the comments section of the episode page.   Quotes: “I am so grateful for Lyme disease and postpartum depression because I was forced to be still. And from there, as a result of that, I was actually forced to listen to that wisdom within.” (13:37) “These emotions, they are here for a reason. They are meant to be processed; they are meant to be addressed; we are meant to move through them. Even just acknowledging the presence that they are there.” (19:40) “I am always grateful for every single emotion that I experience these days. And I know within them there is something for me to learn, and there are lessons.” (22:10) “We all have the answers to our own healing. What our bodies need, what our hearts need, what our souls need, if we just allow ourselves to be still and listen to the wisdom we all have within.” (26:35) “This is temporary. This feeling is temporary, all of these feelings are temporary. And that in it of itself is so empowering.” (41:26)   In This Episode How to heal your trauma and transform yourself through self-care and stillness (12:41) The importance of community and connection when healing and releasing trauma (17:09) Why you need to embrace facing and feeling your emotions in order to heal (19:21) Learn about the side benefits of healing, especially when it comes to your relationships (26:47) How to get primal with your meltdowns in order to heal your emotions (30:06)   Resources Mentioned: Use Promo Code drmariza for 15% Off Your Organifi Order Here Authentic Power by Ashley Bernardi Ashley Bernardi Website Follow Ashley on Instagram | Facebook | Twitter | YouTube   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #321: How an Unhealed Betrayal Impacts Your Health, Work and Relationships with Dr. Debi Silber Essentially You Episode #308: What Is Trauma and How Does It Make Us Sick? With Dr. Elena Villanueva
Dec 07, 2021
325: The 3 Food Mistakes 68% of Women Are Making That Cause Fatigue, Weight-Gain, and Even Anxiety w/ Stu Schaefer
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If You Want to Stop Making Common Food Mistakes You Should: Stop eating carbs at night time Don’t skip breakfast  Make sure you aren’t snacking the wrong way   Have you been trying everything you can to create more energy, lose that stubborn weight, and heal your hormones but aren't seeing the results you are looking for? One of the biggest factors for our overall health, longevity, and sustainable energy comes from becoming metabolically flexible and getting your body into a thermogenic state.   Create a Life Worth Living with Stu Schaefer Stu Schaefer is a 20-year award-winning weight-loss coach who specializes in helping people reset their bodies so they can lose weight as they did in their 20’s. After his own struggles with anorexia and SIBO, Stu realized he wanted to help people create their perfect bodies healthily and sustainably. He has helped thousands of people transform their bodies and empower themselves so that they can use their success to create a life worth living.   Eat More and Work Out Less What if I told you that the secret to achieving the weight loss results you are after could come from eating more and working out less? Stu’s four food quadrants focus on not only what you are eating and the amount you are eating but also when you are eating and how you are combining foods in order to see optimal results.  Getting your body into a thermogenic state can help you burn fat like a furnace. When you can give your body the variety it needs to function optimally, you can burn fat constantly, preserve muscle, and lose weight.   Thermogenics Is Key Each person has their own unique combination of needs in order to function optimally. However, most of us are making choices we believe to be healthy, but that is really keeping our bodies from reaching that thermogenic state.  When you know what to eat, when to eat, how much to eat, how to combine foods, and when to stop with the exercise, you can stop making these common mistakes and boost your metabolic flexibility in order to get your body into fat-burning mode. Are you ready to get your body into a thermogenic mode so that you can gain more energy, longevity, and muscle? Share which of Stu’s helpful insights surprised you most with me in the comments section of the episode page.   Quotes: “I decided to become a health coach because I knew what it was like to hate your body, I knew what it was like to have this warped self-image, and I knew what it was like to know what's beyond that point and how transformative and life-changing that can be.”  (7:31) “Moving continually in a better direction and improvement is better than perfection.” (28:59) “You should not be restricting entire food groups or foods and not pulling them out. That is just not the way the body was designed. If you give your body the variety within the scope of gut health and autoimmune health, that's what brings the body to functioning optimally.” (35:17) “It's not just about eating healthy, it's about eating right for what you are trying to accomplish, not just eating healthy, and there is a difference there.” (39:35) “Everybody is insecure in this world. You need to just show up authentic and not worry about what other people think. Be authentic and open and always walk around with an open heart.” (59:22)   In This Episode Why eating more and working out less could help you achieve your weight goals (11:42) Which foods are thermogenically approved for each meal of the day (18:02) Learn what mistakes you could be making when it comes to your daily food routine, especially at dinner (30:55) How to reverse aging and normalize your hormones by putting your body in a thermogenic state (39:43) Common pitfalls and mistakes when it comes to exercising as a woman (43:35)   Resources Mentioned: Use Promo Code drmariza for 15% Off Your Organifi Order Here Get Stu's Masterclass, Quiz, and Blueprint Stu Schaefer Website Follow Stu 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 #250: How to Heal SIBO Without SIBO Taking Over Your Life with Phoebe Lapine Essentially You Episode #229: The Truth Behind Which Foods Trigger Inflammation and Belly Fat
Dec 03, 2021
324: How Doctors Convince Women That Their Symptoms Aren't Real and How We Continue to Misdiagnosis w/ Dr. Elinor Cleghorn
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If You Want To Learn How To Better Advocate For Your Health, You Should: If possible, seek out a physician that you feel listens to your concerns Keep a symptoms diary to present clear evidence to your doctor Find a trusted friend who can support you on your diagnosis journey Do your own research to empower yourself with the knowledge you need   The sad truth is that most women know what it is like to have their symptoms be dismissed or downplayed by our medical system. The history of women being gaslit in medicine goes back centuries, which is why it is important to understand the history of bias in the medical field so that we can pave the way for policy changes today.   What It Means to Be an Unwell Woman with Dr. Elinor Cleghorn Dr. Elinor Cleghorn has a background in feminist culture and history, a Ph.D. in humanities and cultural studies, and is the author of the new book Unwell Women. She is passionate about sharing her experience of chronic illness, debunking the myths and history surrounding the gaslighting of women, racism, and misogyny in the medical field. Dr. Cleghorn exposes how the system has been historically rigged against women and empowers others to advocate for their health and bodies.   A Historically Discriminatory System The idea that women exaggerate their pain or are unreliable when speaking about their bodies has a long history. These prejudices are still seen today in the language used by practitioners and the dismissive attitudes embedded into the medical field in general.  This ancient sexism, racism, and misogyny in the medical system will only be corrected when research and funding are allocated to understanding the more complex issues of gender and chronic disease. While this kind of content can be challenging to hear, it is only by preparing ourselves with the knowledge necessary to advocate for ourselves and our mothers, sisters, and daughters that we can create much-needed change.   Becoming Your Own Advocate Although the system may be rigged against us, the eternal truth is that nobody understands your body better than you do. You have the right to search for the answers and have ownership over your health because, in the end, that is what matters the most.  Everybody has the right to be respected, spoken to as they want to be spoken to, and have things explained to them. We all need to be alerted and empowered to stand up for these rights so that we can advocate for our bodies and health. If you have been made to feel like you are not reliable, that your pain is not real, or discriminated against, this episode will empower you with the information you need to become your own advocate and get the answers you deserve. What are your experiences as a woman seeking answers in today’s modern medical system? Share your thoughts with me in the comments section of the episode page.   Quotes: “I knew that I was unwell, and I wanted to know why, but I really wasn’t getting any validation back from any doctors, so I did start to internalize this a bit.” (11:21) “These sort of myths really stick, and how I feel is that these sort of ideas, which were often associated with perceptions or prejudices about women’s lives, they’ve often obscured or got in the way of knowledge progressing.” (16:44) “This is not just a medical bias; this is a social and cultural bias that has been proven in other studies that more feminized was of speaking, verbal and nonverbal communication, tends to be either underestimated or undervalued or distrusted.” (21:16) “These awful eugenic, biologically racist assumptions do still exist as unconscious and implicit biases. So I think before anything happens in the medical curricular, we really need to address this. Not just from anti-bias training, but from facing up to the histories that medicine has been complicit in as it has developed over its centuries and decades.” (29:56) “It is your body. And you really are the best narrator and the best interpreter of what you are going through no matter what anybody else makes you feel, your intuition and your trust in your own body and your feelings are correct.” (31:43)   In This Episode Why it takes so long to diagnose women’s autoimmune disease and how that impacts our health (9:50) How the dismissive attitudes towards women’s pain have been embedded into our modern medical system (14:10) Why feminized ways of talking about pain in the body have rigged the system against us (21:17) The role of racism and misogyny when it comes to dismissing symptoms and providing treatment (25:34) How to advocate for yourself and set yourself up for success when dealing with symptoms today (31:15)   Resources Mentioned: Use Promo Code drmariza for 15% Off Your Organifi Order Here Unwell Women by Dr. Elinor Cleghorn Follow Dr. Elinor Cleghorn on Instagram | Twitter Doing Harm by Maya Dusenbery   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #319: Red Flags: 10 Ways We Gaslight Women in Medicine Today
Nov 30, 2021
323: Top 10 Simple Eating and Stress Hacks to Help You Survive the Holiday
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It’s the most wonderful time of year. The holidays are here, and these days are filled with fun traditions, gatherings, feasts, and gifts. So much to enjoy, but also so much stress!    If the holiday season leaves you feeling more blue than festive...   Some simple self-care can make a huge difference in how you cope with the season. Tune in today to hear... Self-care strategies to reduce stress How setting intentions can help you stay healthy Simple ways to overcome cravings Tips to keep you from overeating at holiday gatherings And more!   Mentioned in this episode: Black Friday Sale: Get 15% off all Essentially Whole Supplements! Join the 14-Day Detox Program Daily Self-Care Journal The Dash Diet Cookbook   Related Resources: Essentially You episode: #281 How to End Emotional Eating Now with Tricia Nelson Essentially You episode: #318 How to Create Ease in Your Day Life, No Matter What Winter Scents & Emotional Health - Diffusing Essential Oils for the Holidays DIY Stress-Reducing Essential Oil Blend Top 10 Self-care Rituals for Today's Woman
Nov 26, 2021
322: How Nutrient-Depleted Is Our Food Today and What We Can Do About It? w/ Jenn Trepeck
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If You Are Ready To Make Some Changes In The Way You Prioritize Nutrients, You Should: Make sure to pick your food from the fridge first Teach your kids the difference between energizing foods and energy-zapping foods Choose foods that are going to support all of the pieces of your life   The complexity of the nutritional world and what is really happening with our food is something that many of us lack information on. While we might think we are making healthy choices, how our food is produced has a huge impact on the nutrients we can get out of it. This is why it is so important to choose how you nourish yourself and your family with intention so that you can make a difference with your dollars and your fork.   The Nutrition Education You Are Supposed to Know but Were Never Taught Jenn Trepeck, a “force of nature” in wellness, is an Optimal Health Coach specializing in weight management. The Founder of Better Life Now LLC and host of Salad with a Side of Fries Podcast, Jenn works to pay her knowledge forward and reach a larger audience, teaching the nutrition education we are all supposed to know but no one ever taught us. Jenn’s mission is to change the state of healthcare as a Certified Transitions Lifestyle Coach and Consultant with nutraMetrix Custom Health Solutions.   Think Global, Act Local Have you ever stopped to consider why the apples or bananas you are buying in the store were grown and shipped to you from the other side of the world? This is because we have lost touch with the nutritional power of eating locally and seasonally. While this started as an attempt to create efficiencies in the way we grow and access food, it has harmed the fundamental nutritional components of these foods. So even if you think you are making healthy choices, you may not be getting all the nutritional benefits you think you are. This is why it is important to make choices as a conscious consumer to feed your body better and shift how our food is produced.   Becoming a Conscious Consumer Jenn wants you to make decisions with both your dollar and your fork by shopping local, eating seasonally, and advocating for organizations involved in providing access to fresh foods in your community.  Being a conscious food consumer does not have to be complicated or expensive; all it takes is a commitment to reverse the metabolic epidemic we are seeing in this country and seek out foods that give you proper nutrition. Food provides us energy, which in turn impacts everything else. By bridging the gap between how our food is produced and how it is serving us, we can relieve our symptoms and improve our nutrition for everyone. What was your favorite takeaway from Jenn’s wealth of knowledge shared here today? Let me know your thoughts in the comments section of the episode page.   Quotes: “Our system teaches us to look at everything in isolation, but the reality is everything is so connected, in nature and in the body.” (8:32) “Even if we were to eat all of the things that we are supposed to eat, and never eat the things that deplete our body, we are still not getting the nutrients we think that we are from all of our healthy choices. And it doesn’t mean don’t eat the broccoli, of course. But it means that we might have to have an even greater commitment to nutrition, and potentially supplementation, to help support our bodies proper function.” (12:07) “All industry has a lot to do with economics, but our food supply and our food industry and what qualifies as food have snowballed to a place where we need to reclaim control. And the way that we can do that is with our dollars.” (23:55) “Moderation and living life, absolutely. But understanding fundamentally what we are giving our body through our food choices is paramount.” (33:31) “The amount of brainpower that is consumed by keeping track of what we eat and beating ourselves up over these things is such lost potential. Think about all the things you could create and the impact you could make in the world when all of that brainpower isn't caught up in all of these things.” (35:46)   In This Episode What depletion in your nutrition means when it comes to the general American food system today (10:40) Learn a new way to think about cravings and feeding your body what it truly needs (15:36) The different contexts that exist when it comes to food availability, scarcity, and access (20:34) How to become a conscious consumer when it comes to your dollar and your fork (24:16) Tips for feeding your family and being more mindful about what is going into your body (34:08)   Resources Mentioned: 14 Healthy Hormone Recipe Guide Essentially Whole Supplement Line Black Friday Sale Seasonal Produce Locator Website Salad With a Side of Fries Podcast Better Life Now LLC Website Follow Jenn on Instagram | Twitter | ClubHouse Follow Salad With a Side of Fries on Instagram | Facebook Book Your Complimentary Discovery Chat Here   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 #282: Feeling Burned Out? Here Are The Top 5 Nutrients Your Body is Missing Essentially You Episode #251: Why Diets Are Never Sustainable and How To Figure Out What’s Right For You with Rachel Freiman Essentially You Episode #239: The Five Most Critical Nutrients and Supplements for Your Immune System
Nov 23, 2021
321: How an unhealed betrayal impacts your health, work and relationships w/ Dr. Debi Silber
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If You Are Ready to Move Past Stage 3 and Find True Transformation After Betrayal You Should: Acknowledge if there is the opportunity and willingness to rebuild after betrayal Be honest with yourself and create awareness around what you truly want Become okay with being uncomfortable in order to heal and transform yourself   We can all relate to the feeling of being betrayed at some point in our life. But have you ever considered that your past traumas or betrayals could be impacting your physical, mental, emotional, and spiritual health? Navigating life post-betrayal takes some work, but the transformation on the other side is well worth it.   From Betrayal to Breakthrough with Dr. Debi Silber Dr. Debi Silber, the founder of the PBT (Post Betrayal Transformation) Institute, is a holistic psychologist and health, mindset, and personal development, expert. Dr. Debi knows firsthand the impact that healing from betrayal can have on a person, which is why she has dedicated herself to helping people move past their betrayals as well as any other blocks preventing them from the health, work, relationships, confidence, and happiness they want most.   The Upside of Trauma When someone you trusted and gave you a sense of security takes that security away, it is traumatizing. But, the upside of trauma is that you can not only rebuild your life, but you can rebuild yourself into a version that never would have existed if that betrayal had not happened. Once you can move through the five stages of healing, you can grow and transform into the new you. While you cannot undo the experience you have been through, you can control what you do with it and who you become on the other side of healing.   Rebuilding Trust Brick by Brick The only way that trust can be rebuilt is brick by brick. It takes a willingness to heal or to walk away from a situation that determines how you live your life going forward. Even if your betrayal happened a long time ago, the lingering side effects could be driving your physical and mental symptoms. Dr. Debi is here to assure you that you are not crazy, not alone, and you owe it to yourself to experience the transformation you deserve. It is time to put in the work and learn to trust yourself again so that you can live in a place of abundance. Are you ready to move out of being stuck in stage 3 and get to the other side and live a life of abundance? Share your thoughts with me in this comments section of the episode page.   Quotes: “As I was moving through this, I said I have no idea what healing will look like, but if I can manage to heal from this, I am taking everyone with me.” (8:35) “We don’t like getting uncomfortable. But as we try to avoid, numb, and distract, we are not healing anything; we are just keeping it at bay. But it is only by the diving in do you move through it and come out the other side.” (19:39) “These are stats that people attribute to stress or to aging. No it is not! It is to your unhealed betrayal that could have happened decades ago.” (21:59) “When you have experienced the shattering of trust when you have experienced betrayal, it is not about reconciling right then; your only mission, your only goal at that point, is you work on you. And you create a version of you that never would have shown up had that not happened.” (30:49) “If you are willing to watch that brick wall be rebuilt, your job is to be willing. And the person who shattered it has to be a really good bricklayer. But it not your  job to rebuild that brick wall, and that is where a lot of people go wrong.” (37:33)   In This Episode Learn about the five stages of betrayal and healing from trauma (15:06) How to discern between how you are operating today and what has happened to you in the past (21:32) Which of your symptoms could be driven by the heaviness of a previous betrayal (23:19) How to know if there is a window of willingness to heal and if it is worth your time and energy (27:38) Tips for taking the first steps to let go of your trauma and move forward to a new normal (33:14)   Resources Mentioned: Use Promo Code DrMariza for 15% PaleoValley Grass-Fed Beef Sticks Take the Healed or Hardened Quiz Here From Hardened to Healed Book The PBT Institute Website Follow Dr. Debi on Instagram | Facebook | Twitter | YouTube | LinkedIn   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #308: What Is Trauma and How Does It Make Us Sick? With Dr. Elena Villanueva Essentially You Episode #78: How Your Biggest Crisis Reveals Your Greatest Gift with Dr. Debi Silber
Nov 19, 2021
320: Top 10 Worst Foods for Blood Sugar + How Blood Sugar Impacts Women's Hormone and Metabolism w/ Dr. Casey Means
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If You Want to Take Back Control of Your Metabolic Health, You Should: Start monitoring your bodies reaction to foods through a CGM or other methodology Ensure that you are moving your muscles after eating to stabilize your glucose Focus on your dietary patterns and get back to basics to see the results you are searching for   One of the biggest root causes of hormone imbalance facing over 130 million Americans is metabolic dysfunction. Metabolic dysfunction can lead to insulin resistance, inflammation, and a host of other chronic illnesses that you may not even realize are linked to your metabolism. The good news is that with a few mindset and lifestyle changes, you can improve your metabolism, overall health, and long-term longevity.   Take Back Control of Your Metabolic Health Dr. Casey Means is a Stanford-trained physician, Chief Medical Officer and Co-Founder of the metabolic health company Levels, and Associate Editor of the Internation Journal of Disease Reversal and Prevention. Dr. Casey works to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools. Her philosophy combines smart, personalized, and sustainable dietary and lifestyle choices to help others take their metabolic health back into their own hands.   Looking at Your Metabolism Like Never Before Through her work at Levels, Dr. Casey and her team are able to access nutritional data in a way that has never been seen before. By getting to the bottom of which foods affect you and your glucose on a personal level, you can figure out what is best for you and your body.  Knowledge is power when it comes to a lot of things, especially when it comes to your metabolic and hormonal health. Foods you may think are healthy for you could actually be causing a significant glucose response, which is why it is important to equip yourself with the information to serve your body in the best way possible.   The Key to Longevity Is Your Metabolism As women, we need to be on top of our blood sugar more than anything. Your metabolism can impact everything from how you feel to how you age, which is why it is so crucial to identify your root causes and get them under control in order to increase your overall health and longevity. While your average doctor may not know about the importance of focusing on metabolic health, this episode is your sign to get down to the basics and focus on your daily patterns in order to preserve your health through all stages of life. Are you ready to focus on creating more resilience for your metabolism? Let me know which of Dr. Casey’s tips resonated the most with you in the comments section of the episode page.   Quotes: “There is a mismatch between the effort and the outcomes, and I think a lot of that lies in the fact that we are eating these food products that we don’t really know what they are doing to our bodies.” (15:01) “It is kind of this magical part of the body that can help you bring down your blood sugar all by itself. And that is why a walk, even though it is gentle, you are moving all these major muscle groups, the quads, the hamstrings, it all has to be activated.” (32:00) “We are flipping the switch from glucose burning to fat burning intentionally, and we are pushing our body to utilize its long-term storage, and we are mobilizing fat. And that is metabolic flexibility.” (35:54) “It is nothing crazy; it is nothing out of control; it is just timing things in a way that is going to optimize all aspects of my blood sugar but isn’t taking more than cumulatively an hour during the day.” (41:14) “A lot of these things I think we can feel like it is totally out of our control or we have to go towards hormones or whatever it is to manage these things. So to at least know there is something, a knob we can turn, a lever we can pull, to at least in some way impact these things, I think that’s pretty empowering in its own right.” (45:47)   In This Episode Why adopting a routine of monitoring your response to food is key to understanding your body (14:39) Learn about the Coca-Cola experiment and how it can help you blunt a blood sugar response (25:39) The role of muscle movement and strength training when it comes to metabolic health (32:10) How stabilizing your blood sugar levels can impact your hormones and symptoms overall (42:20) Tips for creating swaps for the things that you love that will leave you wanting more (54:12)   Resources Mentioned: Use Promo Code drmariza for 15% Off Your Organifi Order Here Join Levels Here Levels article about common dietary patterns for good health Levels Health Website Levels Health Blog Follow Dr. Casey on Instagram Follow Levels Health 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 #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
Nov 16, 2021
319: Red Flags: 10 Ways We Gaslight Women in Medicine Today
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As women, we visit the doctor seeking answers, pain relief, and support. Instead, we end up fighting stereotypes. Healthcare providers say our symptoms aren’t real. And we are treated as if we are overreacting. Women are more likely to have their pain minimized, their symptoms dismissed, and tests refused. This mishandling of complaints leads to delays in diagnosis and treatment, causing more pain and health problems. Learning how to advocate for yourself is the best thing you can do to make sure you are heard and supported. Tune in today to hear... Examples of medical gaslighting How the history of research contributed to this issue The impact on patients And more!   Mentioned in this episode: Get your PaleoValley beef sticks here (get 15% off with code drmariza) Is Your Doctor Gaslighting You? Here's What to Do Doing Harm by Maya Dusenbery   Related Resources: Essentially You episode: #120 Is Your Doctor Using The Correct Hormone Test...Or Not? With Dr. Carrie Jones Essentially You episode: #197 What Labs Do I Need to Request for My Hormones? The 6 Root Causes Of Autoimmunity The Truth Behind Your Endometriosis Diagnosis Top 10 Self-Care Rituals for Today's Woman
Nov 12, 2021
318: How to Create Ease In Your Daily Life, No Matter What w/ Elena Brower
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If You Want To Create More Ease In Your Daily Life, You Should: Shift Your Beliefs and Mindset to Know That It’s Okay To Put You First Be Selective About the People and Activities You Give Your Attention Too Become Okay With Letting Go Of the People or Practices that Are Not Serving You   Most of us know that when we don't fill up our own cup, it becomes so much more difficult to take care of anything or anyone else. So why is it so difficult for us to take care of ourselves first? Despite what society tells you, it is never selfish to put yourself first, and with a few simple mindset changes, you can create ease in your daily life no matter how busy you are.   Putting Yourself First with Elena Brower Elena Brower is a real force of nature when finding inner peace and putting yourself first. Elena knows firsthand the dangers of burnout as a mama, teacher, artist, bestselling author, podcast host, and yoga and meditation teacher. She has dedicated her life to helping others learn how to talk to themselves and listen to their mind, bodies, and hearts in order to be happy on the inside.   Cultivating Your Inner Peace If you struggle with setting boundaries or being truly present in the moment, you are not alone. But the truth is, your peace belongs to you, and you alone. Elena’s practices can help you communicate with people, curate more space in your life, and choose which attributes you want to cultivate within yourself.  We are not talking about a bubble bath or a manicure here. Elena’s program is all about getting intentional about taking care of yourself and being selective about the energy that you are letting into your life.   Creating a Life You Love Through Self-Care Life is short. We as women need to become intentional about selecting the people to whom we give our love and time and letting go of the things that don't serve us anymore. As we age, it becomes all the more clear that self-care is the only way to create a life you love and that loves you back.  When you can understand yourself and what you need in a real and practical way, you can take action every day to prioritize yourself and be of service to others in whatever way necessary. Are you ready to start putting yourself first for at least 5 minutes every day? Because you deserve it! Share which of Elena’s practices resonated with you most with me in the comments section of the episode page.   Quotes: “It is time now to design a life that has a lot more ease in it, more rest, more quality care, attention, not just for other people, but also for ourselves.” (9:37) “The overarching result that I aim to achieve is how to know ourselves super well so that we can serve up a dose of ease every single day.” (17:36) “I don’t feel like I need to explain myself, I don't feel like I need to provide an excuse or some kind of explanation, I simply let go.” (23:53) “Look carefully at how you spend your time. Look carefully at how you spend your money. Look carefully at the books you read, if you watch shows, the shows you watch. What are you taking in? What are the inputs? This is a conversation I will never, ever, ever stop having. Because once you can look at that, and really design for yourself how you are with yourself, what you are bringing into your space, anything is possible.” (27:58) “I am actually responsible for becoming an elder, one of the elders that I wish to see and learn from. That is a whole world of responsibility that I feel and honor, and I take it that seriously as well.” (34:59)   In This Episode What it feels like to listen to the new pace of your body post-pandemic (11:37) How to create more daily ease and maintain your boundaries through daily practices (15:08) Tips to stop letting your inbox or obligations steal your own inner peace (21:15) How to handle resistance or struggle when starting your self-care practices (26:37) Which podcast you should listen to if you want to become more intentional in the way you curate your life (30:03)   Resources Mentioned: Get 15% off your Organifi Green Juice with promo code drmariza Dr. Mariza’s Daily Self-Care Journal Get Your Free Month of the Essential Mentorship Here Elena Brower Website Practice You by Elena Brower Website Follow Elena on Instagram Follow Practice You 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 #117: What It Means to Practice Your Own Self-Care and Authenticity with Elena Brower Essentially You Episode #87: How to Implement Self-Care Practices While Living a Hectic Life with Jennifer Iserloh
Nov 09, 2021
317: Create Radical Longevity and Sharpen Your Brain, Strengthen Your Body, and Reverse the Symptoms of Aging with Ann Louise Gittleman
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If You Want To Create Cellular Longevity, You Should: Take control of your health into your own hands and empower your mind and your body Get tested to know where your hormones are at and what you can do to help them Avoid the top aging hazards by making lifestyle and dietary changes   Do you ever think about getting older? How about how you want to feel later in life? By optimizing your cellular longevity, you can change how you age and preserve your health into your 60’s, 70’s, and beyond. With the right tools and information, you can sharpen your brain and say goodbye to the symptoms of old age for as long as possible.   Radical Longevity with Ann Louise Gittleman Ann Louise Gittleman is a pioneer in the health and healing arena. Having authored more than 35 books, including multiple NYT Bestsellers, she is back with a new book, Radial Longevity: The Powerful Plan to Sharpen Your Brain, Strengthen Your Body, and Reverse the Symptoms of Aging. Ann Louise is highly respected as an international leader in diet, nutrition, the environment, and a proven health trendsetter.   Getting to the Bottom of Your Symptoms There are hidden harmful chemicals in so many of the products we interact with daily. This can impact everything from your mental clarity to your cellular longevity and mood. That is why it is so important to equip yourself with the knowledge needed to ditch those toxins and create constant and straightforward habits that will keep your brain and body sharp. Everything from the pans you cook into the type of tea you drink can have a massive impact on the way your body functions from here on out, so why not make choices that serve you optimally?   Harnessing Your Epigenetic’s for Long-Term Health Getting older is 20% of your genetics and 80% of your epigenetics. This means that you hold the power to decide what your future self looks and feels like. It is all about balance, knowing your hormones, genetics, and daily routines that will set the stage for you to thrive later in life. By repairing your cellular metabolism and giving your body and mind what they need to succeed, you can get ahead of, or reverse, the symptoms of age and continue to live your life on your own terms. Are you ready to create radical longevity and reverse the symptoms of aging? Share which knowledge bomb shocked you the most on today’s episode with me in the comments section of the episode page.   Quotes: “When you get to be this age, you see so many people passing away, and you realize that aging is a privilege. It is a privilege that is denied to far too many. So I take it upon myself, and I want to share with everyone else that you have to be a steward of your health, body, mind, and spirit. It is up to you; your health is in your own hands.” (6:47) “We want to save people’s lives, we don’t want them to live longer in a period of debilitation and loss of independence. We want them to live with gusto, grace, and a lot of guts.” (15:16) “Aging is 20% genetics and 80% epigenetics. So it is what you are taking, what you are supplementing with, what you are thinking, what your spiritual beliefs are, what your dietary habits are, what your exercise habits are. All of that can overcome genetics.” (18:52) “It’s about balance, knowing your hormones, and a little bit about your genetics. But it's basically about what you are doing on a daily basis.” (21:04) “You need to actually measure, and test. Don't just take things haphazardly.” (29:43)   In This Episode The biggest and most important discoveries around improving your longevity (7:16) What you should be mindful of when it comes to brain aging hazards (15:22) How to utilize your epigenetics for preserving your immunity and overall health (18:30) Learn the number one thing you can do to increase your longevity and happiness (21:14) Advice for navigating the transition period between perimenopause and menopause (28:16)   Resources Mentioned: Use the Code podcast for 10% off the Essentially Whole: Magnesium Restore  Radical Longevity by Ann Louise Gittleman Ann Louise Gittleman Website Follow Ann Louise 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 #148: Hormone Balance Is the Key to Aging with Grace and Longevity with Shawn Tassone Essentially You Episode #296: Managing Menopause with Diet and Addressing Nutrient Deficiencies with Maryon Stewart
Nov 05, 2021
316: Three Daily Tools for Processing and Digesting Emotional Baggage w/ Dr. Avanti Kumar-Singh
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If You Want To Process Your Emotional Baggage Better, You Should: Become aware of your stress response state and reconnect with the cycle of nature Consider where toxins may be coming into your life in a broad sense Use breathwork to check in with yourself and measure what is going on in your body   We are seeing more and more medical doctors leaving the traditional medical space to get to the root cause of our health problems naturally. This is because our system of symptom-based management is not getting people the help that they need. Healing happens from within, and we all have the capacity to make that healing happen on our own terms.   Harnessing the Power of Ayurveda Dr. Avanti Kumar-Singh harnesses the power of Ayurveda, and other integrated medicine, to create a healthy modern life for her patients using simple, ancient practices. Ayurveda is the original healing science that does not play by the limitations set out by Western medicine. Dr. Kumar-Singh bridges the gap between Western and Eastern medicine to help others discover the healing wisdom within.   Where Are Your Toxins Coming From? We have been programmed to think about toxins in a narrow way. But have you ever considered the broader toxins in your life that could be impacting your health? Lifestyle, career, environment, relationships, and diet can all play a role in how you are feeling and operating through life every day.  This is why we need to broaden our perspective of the imbalances in our life and learn how to check in with ourselves to reclaim our healing power.   Ancient Practices for a Modern Life Breathing is something we do every day, free, and can be done anywhere or anytime. Your breath is where the body and mind meet and can help pull you out of your stress response mode.  By harnessing the power of your breath while also checking in with yourself through other Ayurveda practices, you can train your brain to realize there is safety in what you are doing. Dr. Kumar-Singh’s practices are so simple, take no time, and have their roots in ancient history while being adapted for your modern life. Are you ready to embrace these simple, easy, free, and ancient practices to digest your emotional baggage better? Share your favorite recommendation with me in the comments section of the episode page.   Quotes: “I really like to think about it as sort of assessing on a daily basis, what I call course correction every day. And really looking at what is going on overall in your life and assessing how that is showing up for you in your body and your mind and your emotions.” (5:19) “When I am talking about toxins from an Ayurvedic framework, it is about how everything in your life is affecting you and showing up for you.” (13:48) “If we can learn to control our breath, or effect or change our breath, we can actually then also influence our stress response or our relaxation response, which then again comes with a whole cascade from there.” (18:03) “The main focus of my work is really helping people to reclaim that healing power and that healing wisdom that they have within them.” (24:57) “Every day, I am just blown away by Ayurveda and the wisdom that there is. It is the Mother of all healing; it's the original healing science. Western medicine, traditional Chinese medicine, they all come from Ayurveda; they have their roots there.” (34:32)   In This Episode Why Dr. Kumar-Singh referred back to the lessons of her childhood to find healing (6:09) The three steps to processing and digesting emotional and physical toxins (11:50) How breathwork can be used as an incredibly powerful and free stress reliever (16:00) Tips for tapping into your inner female pilot light to become more aware of your body (23:38) Simple and ancient things that you can do to change the game when it comes to your health (30:20)   Resources Mentioned: Use Promo Code DrMariza for 15% off at Organifi The Health Catalyst by Dr. Avanti Kumar-Singh Dr. Avanti Kumar-Singh Website Follow Dr. Avanti 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 #144: Using Breath to Heal Anxiety, Addictions and Much More with Samantha Skelly Essentially You Episode #304: Naturally Recovering from PCOS Through Living a Clean Lifestyle + The First Step to Take in Reducing Toxins in the Body with Allison Evans
Nov 02, 2021
315: 10 Surprising Signs and Symptoms of Estrogen Dominance
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Feeling tired, foggy thinking, weight gain, and headaches. These all sound like a normal part of life as a woman. But what if they shouldn’t be? And what if you don't have to feel this way? Imagine what you could do when you are energized, thinking clearly, and feeling great... It's time for an estrogen dominance assessment, so you can reverse your symptoms and get back to being the efficient, capable woman you are. Tune in today to hear... The risks associated with estrogen dominance Why you may not need hormone replacements My two-step approach to naturally reverse estrogen dominance And more! Mentioned in this episode: Free Class: How to Overcome Estrogen Dominance at Any Age Organifi Juice The Smart Mom's Guide To Essential Oils Hormone Balance Supplement Progest-Restore   Berkey Water Filter Hydroflask Water Bottle Pyrex Dishes   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 Do You Have Estrogen Dominance? Take This Assessment to Find Out... The Best Supplements for Estrogen Dominance What Is Estrogen Dominance and How Does It Affect Your Body
Oct 29, 2021
314: Why So Many Women Struggle with Stubborn Weight and the Benefits of Keto for Hormone Health w/ Dr. Sara Gottfried
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If You Want To Heal Your Hormones and Lose Stubborn Weight, You Should: Use your fork to make diet decisions every day that help your hormones and improve metabolic flexibility  Empower yourself with the knowledge needed to stop outsourcing your hormone health Embrace an adapted version of the ketogenic diet that is personalized to you and your body's needs   When it comes to the women I work with, the number one concern as we get older tends to be that stubborn weight gain that we just can't seem to get rid of. But have you ever considered that this weight could be directly related to your hormones and metabolic flexibility? By understanding how your hormones affect your metabolism, you can adopt a diet and lifestyle that suits you and helps you get rid of the stubborn weight gain for good.   Transform Your Health Dr. Sara Gottfried is a board-certified physician who graduated from Harvard and MIT. She practices evidence-based integrative, precision, and functional medicine. She has authored multiple books, including the breakthrough and instant NYT bestseller Women, Food, and Hormones. She has dedicated herself to helping women unlock their ability to fix their metabolism, heal their hormones, and lose stubborn fat for good.   Adapt the Ketogenic Diet for Your Unique Body Have you ever had a male coworker or friend experience massive success with a keto diet but have not seen those results yourself? This is because men and women have a different genetic makeup that can lead to hormone disruption when going on an elimination diet. These gender differences inspired Dr. Sara to start her research and why she created an adapted version of the ketogenic diet for women. Dr. Sara has literally discovered the key to unlocking our ability to lose stubborn weight, and it all comes down to metabolic flexibility and our hormones.   Taking Back Control of Your Hormones So often, women are gaslit or faced with a double standard when it comes to traditional medicine. But the truth is the power to take back control of your hormones and get your body working for you instead of against you exists within yourself.  While it may seem daunting to think you have to do it yourself, nobody knows your body better than you. By improving your metabolic flexibility, you can ensure that you have a fully functioning body for years to come. Through Dr. Sara’s new book, you can transform your health, lose stubborn weight, and address your symptoms before it is too late. Are you ready to find a personalized way to balance your hormones, improve your metabolic flexibility, and take back control of your health? Share what you are most looking forward to in Dr. Sara’s new book with me in the comments section of the episode page.   Quotes: “We have been taught ‘eat less exercise more,' but it turns out that is not necessarily true. Your calories matter, but your hormones matter more.” (11:05) “I don’t want to be average, I want to be optimal. And I want that for our listeners and viewers, to really think about what is normal in terms of mainstream medicine, versus what is optimal.” (21:08) “The most effective way to deal with insulin resistance is with your fork. But I can tell you since I went through conventional medical training, is we are not taught how to do that! So even though it is the most effective way to reverse pre-diabetes, the most effective way to help you with insulin resistance, the most effective way to deal with type 2 diabetes, we are not taught how to counsel people on that.”  (41:10) “If you are struggling with your weight, if you are struggling with your metabolism, this is a real and valid concern. Don’t let some doctor dismiss you or say you are just getting older, and it’s how things are. No! Let’s figure out how to support you, get you the food that really helps you with your hormones and helps you regulate your insulin and all these other hormones that we have been talking about today. Because the power really is within your reach.” (46:54) “The time to do something about it is not when you are 72 and diagnosed, it’s right now!” (50:37)   In This Episode The inspiration for the new book, Women, Food, and Hormones by Dr. Sara Gottfried (7:18) How to improve your metabolic flexibility as you pivot into your 30’s, 40’s, and beyond (16:14) Tips for reversing insulin resistance and pre-diabetes through food (28:28) Why pregnancy can influence your risk of cardiometabolic disease (39:33) How to feel more empowered when it comes to taking back control of your hormones (46:30)   Resources Mentioned: Food, Women, and Hormones by Dr. Sara Gottfried Dr. Sara Gottfried Website Follow Dr. Sara on Instagram | Facebook | Twitter | TikTok   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 #192: How to Makeover Your Metabolism for Long-Term Success with Mark Sisson Essentially You Episode #268: The Number One Hormone Imbalance Connected to Stubborn Weight Gain Essentially You  Episode #285: The Lowdown on Declining Hormones and How They Impact Weight, Mood, and Sleep with Maria Claps and Kristin Johnson
Oct 26, 2021
313: Top 5 Herbs and Superfoods for Boosting Progesterone
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We’re all living busy lives these days, putting in the hours at work, taking care of our families, and keeping up with our homes. It’s easy to blame the stress we feel on our lifestyle. But often, there is another overlooked reason.    If you are feeling stressed and depressed...   It’s time to review your cycle and consider the cause. Tune in today to hear... The symptom I experienced with low progesterone How your body makes progesterone When NOT to test your progesterone level And more!   Mentioned in this episode: Organifi Juice   Hormone Balance Supplement   Top 11 Supplements and Herbs Guide   Related Resources: Essentially you episode: #203 Why Your Menstrual Cycle is a Key Indicator of Your Health   Essentially you episode: #217 5 Signs of Progesterone Deficiency and How to Fix It   Top 7 Essential Oils for PCOS (+ Bonus Blends)   3 Ways to Increase Progesterone   How Topical Progesterone Addresses Menopause Symptoms
Oct 22, 2021
312: The Benefits of Syncing Your Cycle with the Moon w/ Kela Smith
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If You Are Ready to Improve Your Reproductive and Overall Health Through Cycle Syncing, You Should: Use the P.U.Z.Z.L.E. Method to change the aspects of your health that you can control Learn to listen to your bodies signals and find ways to understand what those signals mean Allow your body to heal naturally by providing it with the correct diet, stress management, and mindset   Have you ever noticed your cycle syncing with women around you or even with the moon? As women, we are cyclical beings, and optimizing your cycle by syncing with the moon is one of the best things you can do to support your reproductive health and overall wellbeing.   Getting Clear on Hormone Imbalance Kela Smith is the CEO and program director of the Hormone Puzzle Society, a woman’s health hub for fertility, hormones, and the business of coaching. Kela works with women who are struggling with infertility and hormone imbalance and coaches them to get pregnant naturally and eliminate symptoms of hormone imbalance. She brings over 20 years of experience as a professional fitness trainer, wellness educator, and author, as well as a mama to two beautiful children.   There Is a Way to Get Pregnant Naturally When Kela was told it would be nearly impossible for her to get pregnant naturally in her late 30’s, she took matters into her own hands. After giving birth at 37 and again at 40, she went back to school to help women realize that there is a better alternative and it is totally possible to get pregnant naturally later in life. Our bodies have an innate capacity for healing naturally, but it is up to us to listen to our body needs so that we can provide it everything it needs to feel better, have fewer symptoms, and focus on what is in our control.   It All Comes Down to the Moon The two most important things you can do to improve the syncing of your cycle start with diet and stress management. When we can follow the patterns of the moon, we can improve our reproductive health and overall physical health and well-being. Reproduction is a miracle, and when we can optimize it, not only does our health benefit but our hormones, productivity, happiness, and mood do too. Even if you are not bleeding anymore, syncing your cycle with the moon can still have massive benefits on your whole body's health. Are you ready to enjoy all of the benefits that come with syncing your cycle to the moon? Share how you are looking to improve your reproductive or overall health through syncing with me in the comments section of the episode page.    In This Episode What you can do to support your body's ability to heal and conceive naturally (7:49) Breaking down the different parts of your cycle and how it affects your hormones (12:43) The benefits of syncing your cycle with the moon even if you are not bleeding anymore (20:42) Learn about the Hormone P.U.Z.Z.L.E. Method and how it can help you feel more in control (27:11) How to optimize your cycle and fertility by managing your stress and diet (30:35)   Resources Mentioned: 14 Hormone Balancing Recipe Guide Guide to Hormone-Balancing Supplements Cycle Syncing Quickstart Guide The Hormone P.U.Z.Z.L.E. Podcast Follow Kela on Instagram | Facebook | LinkedIn Follow Hormone Puzzle Society 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 #309: How to Grocery Shop for Optimal Hormone Balance in the Fall Essentially You Episode #259: Creating Emotional Resilience Throughout the Four Phases of Your Menstrual Cycle with Lucy Peach Essentially You Episode #220: Master Your Menstural Cycle and Optimize Your Fertility with Lisa Hendrickson-Jack
Oct 19, 2021
311: 4 Surprising Signs You Are Not Getting Enough Vitamin D and Optimal Levels We Should Be Striving for to Stay Healthy
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Vitamin D plays an important role in the body, supporting everything from immunity to thyroid health. But there’s a good chance you have insufficient levels of this sunshine vitamin, and the supplements found at the grocery store may not be enough.  If you are struggling with inflammation, depression, or hypertension… Make an appointment to check your vitamin levels, and take control of your health! Tune in today to hear… How a weak immune system led me to check my vitamin D level What a sufficient vitamin D level is for your body Symptoms of a vitamin D deficiency And more!   Mentioned in this episode: Vitamin D Complete Magnesium Restore   Related Resources: 10 Top Reasons to Increase Your Vitamin D Intake Vitamin D Q&A: What You Need to Know About Vitamin D Supplements Essential Supplements for Supporting Your Immune System Three Must-Have Supplements to Reboot Bone Health
Oct 15, 2021
310: Change Your Brain, Change Your Life and Achieve Your Goals Faster and Easier Than Ever Before w/ John Assaraf
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If You Want to Improve Your Life Through Brain Power You Should: Recognize, Reframe, Release and Retrain Your Mindset Use ‘Innercises’ To Strengthen Your Mindset and Emotional Control Commit to changing your life and doing everything necessary to achieve your desired result Focus on your Mindset, Environment, Skill Set, and Actions to create predictable results   Have you been searching for a way to quiet your mind and reduce the amount of stress you experience? We are all searching for easy and practical techniques to shift our focus and mindset in just a matter of seconds. The good news is there is a way, and it all starts with your brain.   The Power of The Brain with John Assaraf John Assaraf is one of the leading mindset and behavioral experts in the world who has appeared numerous times on Larry King Live, Anderson Cooper, and The Ellen DeGeneres Show. He has built five multimillion-dollar companies, has been featured in 10 movies, including the blockbuster hit “The Secret” and "Quest For Success" with Richard Branson and the Dalai Lama, and much more. John is the founder and CEO of MyNeuroGym.com, a company dedicated to using the most advanced technologies and evidence-based brain training methods to help individuals strengthen their mindset and emotional skills to unleash their inner power and maximize their strengths results.   Learning How to Operate Your Brain The truth is, we are just one thought away from a positive mindset, feeling calm and implementing great habits. While most people live at the level of automatic reactions, John’s work proves that awareness and mastering change is needed to stop feeling triggered and start achieving the goals you want for yourself. Through John’s techniques, you can learn how to become a better operator of the brain you already own so that you can stop feeling like your brain is sabotaging you and instead change your brain in order to change your life.   Finding Long-Term Results Through Patterns The reality that we live in is a direct result of the patterns we reinforce. Whether it is health, money, relationships, work, really anything in your life, you have the power to change your life and achieve the results you want if you are willing to invest time each day and build a pattern that you can use for the rest of your life.  Sustainable, long-term results are achieved through habits and the commitment to strengthening our mindset and emotional control. Most people don't realize that there is an easier, better, and faster way to change your life, and it starts with the power found right in between your ears. Are you ready to commit to changing your brain, and in turn, changing your life and achieving your goals? Share which of John’s techniques you are going to implement into your daily routine with me in the comments section of the episode page.   Quotes: “I am fascinated with how powerful of an organism, bio-computer, we all own, and how little most people know about their own brain.” (5:34) “When we want to have more, be more, experience more, the key for us is to work on the cause so that the effect takes care of itself.” (10:01) “How much does our belief system drive our perception and behavior? The answer is, a ton! We have limiting beliefs even though we have so much potential.” (17:47) “Our brain is paying attention to the patterns that we reinforce. And any pattern we reinforce our brain automates.” (29:11) “The goal-achieving process requires both conscious choices and decisions, but it also requires a change in behavior.” (36:45)   In This Episode How to begin to shift your mindset and start creating your own empowered reality (6:54) Why you should focus on mastering change rather than managing disappointment (13:38) The reasons why people believe that they are a victim of their own brains (22:08) Tips for changing your brain in order to change your life and achieve your goals (30:17) Which exercises you can leverage to move in the direction of greater health and other side benefits (34:12)   Resources Mentioned: Innercise: the New Science to Unlock Your Brain’s Hidden Power by John Assaraf Join the Free 9th Annual Brain-A-Thon Event Here   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 #210: From Overcoming Fears and Limiting Beliefs To Living A Life You Love with John Assaraf Essentially You Episode #198: How to Manage Your Brain Chemistry During Times of Stress and Worry with Dr. Kristen Race
Oct 12, 2021
309: How to Grocery Shop for the Best Hormone Balancing Foods
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Food choices are one of the most powerful tools we have to take control of our health. It's hard to make the best choice when surrounded by temptation. If you struggle to decide what to buy and what to leave on the shelf…   Learning about hormone-balancing superfoods will empower you to take action!   Tune in today to hear... How to set up your kitchen for success What to look at on a label Healthy swaps for your favorite junk food And more!   Mentioned in this episode: The Essential Oils Menopause Solution   14-Hormone Balancing Recipe Guide   Buy the 14-Day Detox today!   Related Resources: Essentially you episode: #100 Why Food is Key to Balancing Your Hormones Plus How to Treat Key Nutrient Deficiencies   Essentially you episode: #215 How Your Diet Can Make or Break Your Hormone Health   Top 5 Rules for How to Shop Healthy   5 Superhero Superfoods You Need Now!   Stop Inflaming Your Thyroid with These 4 Foods
Oct 08, 2021
308: What Is Trauma and How Does It Make Us Sick w/ Dr. Elena Villanueva
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If You Want To Navigate Your Trauma, You Should: Identify and understand what your triggers are Work on your mental health and navigating your emotions Create your own reality through emotional intelligence   Even though you might not know it, unresolved trauma impacts your health, relationships, your self-care, and so much more. Both big and little traumas that are left unresolved can have a huge impact on what is going on in your life today. By doing the emotional work and becoming a master at navigating your emotions, you will see major improvements in your health and your life.   Learning About Trauma With Dr. Elena Villanueva Dr. Elena Villanueva is an expert in evidence-based approaches for finding and treating the underlying causes of chronic illness and brain-related conditions. Using the most advanced approaches in epigenetics and biohacking, Dr. V’s approach incorporates the merging of science and spirituality and the integration of the mind/body/spirit for the healing and optimization of the human body and mind. Her new 5 Part Series Mental Health Master Class is a 101 introduction to trauma and how it could be affecting your health.   How Trauma Impacts Our Health One of the biggest root causes of hormone issues is trauma and chronic stress. It can impact your energy, sleep, mood, metabolism, reproductive system, and more. Unresolved trauma can show up in our relationships, our ability to communicate, and our ability to handle our emotions. Trauma could be the underlying cause that is making you sick or keeping you from healing. Unresolved trauma literally changes our biology and physiology and can even be passed down through genetics and epigenetics. This is why it is so important to learn how to navigate our emotions for our physical and mental health.   What to Do When You Feel Triggered If you have been feeling triggered lately, you are not alone. But the good news is that triggers are really just a warning sign from your body. If you are able to listen to your body and use the techniques Dr. V shares in this episode, you can go from being the victim to the victor.  You have the power to master your emotions and work through your trauma and create a new reality with your health and everything in your life. Are you ready to work through your unresolved trauma and start feeling better both physically and mentally? Share how you are working on mastering your emotions with me in the comments section of the episode page.   Quotes: “We find that there are many underlying causes that can make people sick and not allow them to fully heal. And unresolved trauma and unprocessed emotions are one of them.” (7:00) “The big things that we think of, sure, those are traumas. But we can also have other little things too that are really not so little when we think about it, because of how we perceive it can really rewire our brains and cause us to struggle with the after-effects of trauma for many years.” (12:42) “We are not taught how to navigate emotions. We are not taught how to process trauma. We are not taught any of those things. What we are taught is coping mechanisms.” (23:40) “All of the things that we have been submerging all of our lives and for generations, it's all coming to the surface now. And so everything is triggering everybody. And there are answers and solutions for that, and it is so amazing the things that can be done.” (31:02) “The trigger is a sign, it’s trying to tell you something, it is an SOS signal. So burying the trigger or getting rid of the trigger by just avoiding it is not really fixing the issue. Finding what the root cause of that trigger is, and dealing with the root cause, that’s what's going to get you long-term resolution.” (35:51)   In This Episode Tips for understanding and identifying if you are dealing with trauma (9:14) Why trauma can manifest and make you sick for many years to come (13:11) What to do if you are experiencing hormone issues because of your stress and cortisol (19:16) Learn how to allow yourself to feel your emotions instead of just checking out (27:27) How to manage your emotions when you feel triggered (30:02)   Resources Mentioned: Register for Free: 5 Part Series Mental Health Masterclass Modern Holistic Health Website Follow Modern Holistic Health on Instagram | Facebook | Twitter | YouTube | LinkedIn   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #158: From Overcoming Trauma to Transformational Health with Michelle Norris Essentially You Episode #123: We Are All Dealing with Trauma, and Here is How To Heal From It with Lissa Rankin
Oct 05, 2021
307: Top 5 Hacks to Block Blood Sugar Spikes
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Maintaining stable blood sugar and insulin levels is one of the keys to lasting health, energy, and vitality every single day—yet we often overlook it.   If you find your energy crashing midday, or if you struggle to shed some of those extra pounds in your midsection no matter what you try, or if you are just feeling like your health isn’t where it could be…   Focusing on your blood sugar balance is going to be a great first step! Tune in today to hear...   Why blood sugar stability is so critical for overall health 5 quick and easy hacks to blunt blood sugar spikes (or prevent them in the first place) Lifestyle, diet, and supplement tips to help you feel your best And more!   Mentioned in this episode: 15% off at PaleoValley using code DRMARIZA15   Essentially You episode #293: How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight Gain   Essentially You episode #274 Why Are So Many Women Struggling with Insulin Resistance and Poor Metabolic Function?   Join the LIVE 14-Day Detox group today!   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 #299: How I Significantly Boosted my Metabolism by Working Out Less and Optimizing my Blood Sugar   Simple Tricks to Burn More Calories, Boost Healthy Metabolism, and Build Strength   Key Supplements for Insulin Resistance and Healthy Metabolism   5 Easy Steps to Help Reverse Insulin Resistance
Oct 01, 2021
306: Three Things Everyone Needs to Know About the Link Between Diet and Mental Health w/ Autumn Smith
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If You Want To Improve Your Mental Health Through Diet, You Should: Identify your own nutritional gaps and create a personalized nutrient replacement plan Increase your Vitamin C intake for better mental health, physical health, and detoxification Incorporate Omega 3’s, B vitamins, green veggies, proteins, and grass-fed red meats into your diet   Have you ever considered that your diet could be connected to your mental health and emotional wellbeing? Using food to heal your mind doesn't have to be complicated; you just need the proper knowledge and tools to empower yourself to start using food as medicine.   The Power of Paleo With Autumn Smith Autumn Fladmo Smith is the co-founder of Paleovalley and Wild Pastures, holds a Masters in Holistic Nutrition, a Certified Eating Psychology Coach, and a Certified FDN Practitioner. Her passion for health began with her own struggles with IBS and anxiety when her health was in shambles. She and her husband Chas stumbled upon the paleo diet in 2011, and it completely transformed Autumn’s health. Since then, she has made it her mission to share the information she had learned with as many people as possible.   The Connection Between Diet and Mental Health At this point in our lives, eating crap isn't an option if you want to function properly and show up to be your best self for yourself and everyone you love. Diet can have not only a huge impact on our physical condition but also our mental state.  Studies have shown that dietary intervention can clear up your inflammation, and therefore the stress, anxiety, and depression that is weighing on your brain. The more we know, the better we can address that inflammation and put our symptoms into remission.   Using Food as Medicine We all know that sugar and fast food don't make us feel great. It can impact our energy, mood, and emotional state. By using food as medicine and identifying your unique nutritional gaps, you can optimize your mental health with food and improve your overall nutritional function.  If you have been feeling anxious or depressed lately and want to use food to boost your mood, the habits that Autumn shares on this episode are what your body and brain need. Let's make smart choices with our fork every day to improve our mental health, physical health, and total body function. Are you ready to take control of your emotional health through proper nutrition and want to gain the expertise to use food as medicine? Share what you loved most about Autumn's approach with me in the comments section of the episode page.   Quotes: “Now we know that some mental health issues can start because of imbalances in the gut.” (9:04) “I envision a world one day where we have these baseline foundational treatments, and we explore them and exhaust them before we move up the ladder.” (17:37) “We always think about depression as a brain-related condition, but what they are finding now is it is often rooted in inflammation, and it should be categorized more as an inflammatory condition.” (26:16) “Nutrient deficiency is a huge deal, 95% of us are deficient in at least one nutrient, and when I work with women, it’s at least a few nutrients for sure for everyone.” (39:26) “If you can just identify where your nutrient gaps are in your diet, and then figure out how to craft your own personalized nutrient repleted diet, its a pretty amazing and eye-opening exercise.” (42:00)   In This Episode Learn how Autumn became passionate about helping support people through whole foods (8:23) What to do if you do not feel aligned with the recommendations you have been given for your symptoms (16:34) The top three nutrients that can help support your mental health (19:50) What you should know about the link between diet and mental health (26:00) Answers to some of your biggest questions about your nutrient status (39:18)   Resources Mentioned: Join Dr. Mariza’s Group Detox Program Paleo Valley Store - Use the Code DrMariza15 for 15% Off  Paleo Valley Turmeric Complex Paleo Valley 100% Grass-Fed Beef Sticks Paleo Valley Essential C Complex Paleo Valley Website Follow Paleo Valley on Instagram | Facebook Follow Wild Pastures 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 #288: How Glucose and Insulin Impact Our Reproductive Health Essentially You Episode #228: Overcome Burnout and Improve Your Mental and Emotional Resilience with Juliet Obodo
Sep 28, 2021
305: Why Pooping Every Day Is Crucial for Women's Hormonal Balance
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This one simple sign can really give you an insight into how your body is working: If you're not pooping daily, not only is it a sign that your digestion is out of whack, but your hormones are probably struggling too.   Tune in today to hear… Why chronic constipation can lead to hormonal imbalances like estrogen dominance How to know if your poop troubles are an issue What you can do to kickstart your digestive and hormone health Key nutrients your body needs for healthy detoxification and elimination of estrogen metabolites And so much more!   Mentioned in this episode: Join the live 14-Day Detox here! Magnesium Restore Pure Daily Fiber   Related Resources: Powerful Herbs and Supplements to Optimize Gut Health What Is Estrogen Dominance and How Does it Affect Your Body
Sep 24, 2021
304: Naturally Recovering from PCOS Through Living a Clean Lifestyle w/ Allison Evans
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If You Want to Reduce Your Toxic Exposure, You Should: Make the switch to pesticide-free cleaning products Take small steps to remove toxic chemicals from other areas of your home Listen to your bodies signals and embrace the healing nature of real food   Are you struggling with not enough energy? One of the most significant indicators that something is off in your body is how much energy you have throughout the day. When looking at energy as a vital sign or an indicator, it is essential to know the root causes that could be throwing off your energy levels and natural remedies to fix these issues.   The Power of Pure with Allison Evans Allison Evans was diagnosed with PCOS in high school and suffered chronic, mysterious pain through college. After years of seeing medical specialists and a laundry list of drugs, Allison was desperate for relief and turned to her Aunt Marilee in the Texas Hill Country. After two months at Marilee’s, eating only real food, using safe products, and staying in a healthy home, her life was transformed. Her ovarian cysts disappeared, and despite her diagnosis of Lyme disease due to toxic mold in her house, she can now live virtually symptom-free thanks to focusing on mental health and other detox treatments. Her story is a testament to the Power of Pure and her brand, Branch Basics.   Toss the Toxins As a woman in the modern world, it is important to understand the impacts of toxic ingredients in our makeup, personal care products, food, and cleaning products. There is strong scientific evidence linking toxins in these products to an extensive list of symptoms and diseases. Removing pesticide-filled cleaning products from your home is an easy first step, and it can help you realize the medicinal healing power of food and clean living. You don't have to buy super expensive products or do a bunch of therapies to make the switch, either. All it takes is a commitment to listen to your body and get back to basics, one small step at a time.   Getting Back to Basics Environmental toxins take a huge toll on our gut, hormones, mitochondria, and more. This can impact our energy levels, aging, and hormonal imbalance. So, it is key to ensure that you are creating the safest space possible in your home. If you are looking for a place to start, swapping out your cleaning products can greatly impact your symptoms and risk of disease.  By getting back to basics and tossing the toxins, you can get to a place of beautiful health just like Allison did for herself. Get ready to empower yourself with the knowledge necessary to regain your energy and feel like your best self. Are you ready to take the steps and remove the harmful toxins in your home? Share what you loved most about Allison’s story with me in the comments section of the episode page.   Quotes: “Eight weeks of that, and I haven't been on a drug since. I came out of that summer, and my eyes were opened, my body was strong; a year later, I went back to the fertility doctor, all of the cysts were gone, and I was able to get pregnant on the first try with both of my babies. It was really just a testimony to the Power of Pure and how tossing the toxins works!” (19:46) “Sometimes people just have no idea the neurological damage and toxicity that is created in the home when we keep all of these pesticides.” (24:25) “If you just start right here, you're giving your entire household a liver cleanse, and you haven't even changed your diet or done a juice detox or anything. Because people think in their heads, ‘I’m bringing these cleaning products into my home to create a safe environment for my family,' and the irony is that they are some of the most toxic things in the home.”  (26:40) “Sometimes we think, ‘Oh my gosh, they got this bad rash, or I have this awful headache,’ and I walk into the store like ‘Guys, that is our body talking to us saying stop!; Something happened, and I breathed, or I ingested, or I absorbed something, and we need to figure it out.”  (37:01) “Don't believe everything that you are told. And believe in the body's innate ability to heal.” (42:29)   In This Episode How Allison alleviated her illness symptoms and hormonal imbalances through clean living (13:38) Which lifestyle changes made the biggest difference in Allison’s healing journey (20:52) The first place to start when looking to reduce the toxic load inside of your home (24:04) Where you should not start and tips on specific toxins you should avoid at all costs (28:52) Learn about the inception of Branch Basics and what sets them apart from the rest (32:50)   Resources Mentioned: Find Dr. Mariza’s Detox Masterclass Here Join Dr. Mariza’s Fall 2021 14 Day Detox Branch Basics Website - Use the code DRMARIZA for 15% Follow Branch Basics 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 #292: Top 5 Toxins That Cause Hot Flashes, Weight Gain, and PMS Essentially You Episode #260: Becoming a Label Reding Ninja And Chemically Aware of Dangerous Everyday Toxins with Samantha Wright Essentially You Episode #132: The Four Types of PCOS and How To Heal PCOS Naturally
Sep 21, 2021
303: 5 Surprising Signs That You Have Fatty Liver Disease and How to Prevent It
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Your liver plays a crucial role in your health, but conditions like fatty liver disease are showing up more and more in people who don’t expect it.   It’s not a disease that only impacts people who are overweight or alcoholics anymore—even lean, healthy people are getting it and there are some scary reasons why.   Tune in to today’s episode to hear:   What fatty liver disease is and why it’s becoming so common Surprising signs that you may have fatty liver disease (these are things your doctor probably won’t tell you) How being in menopause impacts your likelihood of developing fatty liver disease 10 easy ways to love your liver and reverse damage to get yourself back on track   Mentioned in this episode: Top 10 Liver Cleansing Superfoods guide with included recipes   Register for the FREE Detox Masterclass (September 23rd)   Get the 14-Day Detox here!   Related Resources: Does Your Body Need a Detox? Take This Assessment to Find Out...   Why You Need to Detox Your Hormones   Essentially You episode #163: How to Reset Your Hormones and Jumpstart Your Metabolism with a Detox
Sep 17, 2021
302: How to Have Healthy Hormones In Your Forties w/ Dr. Lara Briden
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If You Want To Take On Your 40’s With Hormone Harmony, You Should: Change your mindset, believe your body works for you, and be willing to make changes as your body changes Stop resisting menopause as a sign of age and instead embrace the biological aspect of this new phase Get tested for insulin resistance if you can, improve your gut function, and decrease your stress   While your hormones may be changing in your 40’s, that does not mean you have to suffer. If you can adopt a great mindset, believe that your body works for you, and are open to making changes as your body changes, you could be entering one of the best times of your life. By creating a mindset of living your best life and adopting practices to help support the changes your hormones are going through, you can set yourself up for hormone harmony for as long as possible.   Thrive in Your 40’s and Beyond With Dr. Lara Briden Lara Briden is a dear friend, fellow hormone expert, naturopathic doctor, and author of the bestselling books Period Repair Manual and Hormone Repair Manual. She has more than 20 years of experience in women’s health and currently has a consulting room in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormones and period-related health problems.   Live Your Best Life Navigating your hormones in your 40’s and beyond can seem a bit intimidating. The truth is, your symptoms could be showing up a lot earlier than you think, which is why it is essential to equip yourself with the knowledge you need to help your hormones during this transition. Unfortunately, our modern world has changed the way we experience perimenopause and menopause. But the good news is that you don’t need to suffer through symptoms or ‘feel old’. All you need is the information necessary to help yourself live your best life.   Adapting to a New Normal During this time of transition, your brain, along with your hormones, is recalibrating to your new hormonal state. Helping your brain and your hormones complete this transition is key to improving your metabolic flexibility and lessening your symptoms.  Dr. Briden and I want to challenge you to stop looking at menopause as ‘aging’, because this was always your body's plan. Instead, we want you to make changes in harmony with the changes your body is making to welcome this new phase of your life as the most successful and progressive. Perimenopause and menopause can be the best time of your life if you are able to adapt to your new needs and support your body in your 40’s and beyond. Are you ready to have healthy hormones in your 40’s? Share what steps you are taking with me in the comments section of the episode page.   Quotes: “Women in their 50’s, 60’s, and 70’s gather more food and get more stuff done than any other demographic.” (13:40) “When I look back at 30-40 years of menstrual cycles and making lots of estrogen and progesterone, and that was a very special time, but it had to end.  It is not meant to last forever.” (15:25) “I know there are at least a few people listening who are going ‘I don’t want to hear that, it’s not what I want to hear’. But it’s just really an important message.”  (32:57) “The stakes are high. This is not just about feeling better and not having night sweats or hot flashes. This is actually about your brain health for the next few decades.” (37:00) “It becomes a vicious cycle, which can be corrected, so it’s not like it is all hopeless. But the correction starts by identifying what is going on, and that starts by diagnosing insulin resistance.” (39:14)   In This Episode Understanding the connection between puberty, your ancestors, and menopause (6:30) What you should expect to experience as your hormones are transitioning (12:00) Debunking the myths around hormone replacement and the benefits of hormone supplements during perimenopause (18:42) The role of estrogen in relation to your ovaries and recommendations to support it during the ‘grand finale’ (28:14) How insulin resistance can factor into your perimenopause and menopause symptoms (35:44)   Resources Mentioned: The Essential Oils Menopause Solution Get the First 2 Chapters of the Hormone Repair Manual Free Here The Hormone Repair Manual by Dr. Lara Briden Dr. Lara Briden Website Follow Dr. Lara 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 #42: What Happens To Your Hormones In Your Forties and How Progesterone Can Help with Lara Briden Essentially You Episode #299: How I Significantly Boosted My Metabolism By Working Out Less and Optimizing My Blood Sugar
Sep 14, 2021
301: Top 10 Podcast Episodes of All Time on the Essentially You Podcast
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When life feels incredibly busy and you’re burning the candle at both ends, it’s important to take moments to remind yourself of the good things you have going on.   I don’t know about you, but that’s what this week has been for me! So today we’re celebrating…   Over 3 million downloads. 300 episodes. Hundreds of world-renowned experts.   All here to give YOU the power over your hormones and health that you’ve been missing!   As I break down the 10 most popular episodes of Essentially You, I hope you are also reminded of how far you’ve come on your healing journey. Whether you’ve just joined me and are beginning to take steps to better energy and vitality, or you’ve been on board since the beginning and have experienced massive wins, let’s all take a moment to celebrate YOU and how far you’ve come!   Tune in today to hear:   My favorite evening ritual that keeps life in perspective How you can win some sexy prizes (valued at over $500) just by subscribing and reviewing What the common thread is among these popular episodes (and what it tells me about what you want to hear) The 10 episodes that have made the most impact in women’s lives   Mentioned in this episode: 300th Episode Giveaway   Essentially You episode #132: The Four Types of PCOS and How to Heal PCOS Naturally    Essentially You episode #133: Understanding Inflammation in the Body and Discovering Your Individual Food Triggers with Dr. Will Cole   Essentially You episode #217: 5 Signs of Progesterone Deficiency and How to Fix It   Essentially You episode #163: How to Reset Your Hormones and Jumpstart Your Metabolism with a Detox   Essentially You episode #156: Could Breaking Up with Sugar be the Biggest Key to Healthy Eating? with Molly Carmel   Essentially You episode #145: What Your Period Is Telling You About Your Hormones with Nicole Jardim   Essentially You episode #159: Jumpstart Your Energy and Shrink Your Waist by Optimizing Your Blood Sugar with Dr. Ritamarie Loscalzo   Essentially You episode #138: My Top 10 Supplements to Master Your Energy and Hormones   Essentially You episode #154: How to Optimize Liver Function to Balance Your Hormones   Essentially You episode #167: How to Naturally Reverse Estrogen Dominance, Especially During Perimenopause
Sep 10, 2021
300: Uncovering Common Myths and Lies About Gluten and Autoimmunity w/ Dr. Peter Osborne
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If You Want to Get to The Bottom of Your Gluten-Based Inflammation, You Should: Use an elimination diet or testing to understand your unique sensitivities  Don't eat the foods that you are sensitive to, no matter what Make sure that you get enough fiber and gut-loving foods in your diet   Learning the truth about gluten and how it impacts our bodies has played a huge role in my autoimmune journey. Understanding the science of gluten, and debunking the common myths and lies we hear about its effect on the body, is key to healing any autoimmunity. When you truly know what it means to be gluten-free, you can start to reverse your autoimmune symptoms and feel like yourself again.   Understanding Gluten with Dr. Peter Osborne Dr. Peter Osborne is the clinical director of Origins Health Care in Sugar Land, Texas. He is a doctor of Chiropractic, a Doctor of Pastoral Science, and a Board Certified Clinical Nutritionist. Often referred to as “The Gluten-Free Warrior,” Dr. Osborne is one of the most sought-after alternative health and nutrition experts in the world. His practice is centered on helping those with painful chronic degenerative and autoimmune diseases by using natural healing methods. He is one of the world’s leading authorities on gluten sensitivity, and lectures nationally on this and many other nutritionally related topics.   Getting to the Bottom of Your Autoimmunity Dr. Osborne is passionate about helping others cure their autoimmune conditions through a gluten-free diet that eliminates inflammation and helps people feel better.  Through a tested method of listening to your body, paying attention to the foods that affect you, and getting real about the ways that gluten is marketed to the masses, Dr. Osborne has helped countless people get to the bottom of their autoimmune diseases and avoid worsening symptoms through pure science and information.   The Power of Going Gluten-Free Autoimmune diseases are often separated as if they are 100 different diseases. But this is not the case, as all autoimmunity is caused by inflammation. Gluten is the #1 most researched trigger for autoimmune disease globally, which is why if you are struggling with an autoimmune disease, you need to learn what a gluten-free diet looks like in all aspects.  When you can understand the science behind why gluten is triggering your autoimmunity, you will be empowered to transition out of a gluten-free diet and find lasting relief from the autoimmunity symptoms that you have been searching for. Are you ready to alleviate your autoimmune conditions by educating yourself on gluten's harm to your body? Share your thoughts with me in the comments section of the episode page.   Quotes: “It was like, ‘Hey, your colleagues and your peers, your M.D.’s and your Ph.D. researchers have studied these things and researched these things and have found them to be true. Let’s try to apply what they have researched and take better care of our patients.'” (10:42) “There is an old saying, ‘One person's food is another person's poison.' And so we always have to honor the uniqueness of an individual.” (19:33) “I'm not a researcher myself, I am a clinician. But I was accumulating all of the research being done and basically took that and put it into a culmination so that I could help people better find which diet they needed to follow, especially as it related to gluten.” (26:53) “Grain is being grown to feed the masses, but that doesn't make it healthy. That is why the government had to ban the sale of it in 1943 because it was killing people.” (31:03) “We have been so brainwashed to believe that we need grain as a part of our balanced diet that we don't know any better, most people. But grain is not an essential food group, so you can survive plenty well without grain.” (38:31)   In This Episode Learn how to understand the connection between gluten and your gut, inflammation, and autoimmunity (15:25) The first thing you can do if you are a person with an autoimmune disease (19:38) Addressing the myths surrounding gluten, grains, and substituting foods (22:32) Discover the shocking US government link to grain production and grain subsidies (30:01) Ways that you can take steps towards eliminating your symptoms, even without testing (38:09)   Resources Mentioned: The Glutenology Masterclass Gluten-Free Society Website Dr. Peter Osborne 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 #80: Going Beyond Gluten-Free: How Your Diet Can Make or Break Your Hormone Health with Dr. Peter Osborne Essentially You Episode #229: The Truth Behind Which Foods Trigger Inflammation and Belly Fat
Sep 07, 2021
299: How I Significantly Boosted My Metabolism by Working Out Less and Optimizing My Blood Sugar
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I know how hard it is to feel overweight and burned out, yet nothing you do seems to make any difference to budge the number on the scale. Earlier this year after having Kingston, I hit a weight plateau that was FAR above my goal—and I knew that working out harder and eating less wasn’t going to be an option for this new mama.   So I started to focus on something critical: one of the biggest principles for sustainable weight loss is becoming metabolically flexible, which means being able to switch in and out of sugar-burning and fat-burning mode.    Honing in on metabolic flexibility instead of calorie restriction or intense cardio unlocked easier weight loss for me—and today I’m sharing exactly why it works so well and how you can implement it into your life, too!   Tune in to hear:   Things I did (and didn’t) do when I started approaching losing weight this year What really determines if you’re able to lose weight, or if it just sticks no matter what you do How I’ve lost 25 pounds in 9 months WITHOUT starving myself or working out harder Simple ways to increase your metabolic flexibility every day Critical supplements, daily nutrients, and lifestyle practices will increase metabolism so you can lose weight the easy way   Mentioned in this episode: Essentially Whole® Birthday Sale!   Related Resources: Key Supplements for Insulin Resistance and Healthy Metabolism 5 Ways to Boost a Healthy Metabolism Simple Tricks to Burn More Calories, Boost Healthy Metabolism, and Build Strength Why Weight Sticks Even When You Don't Eat Sugar
Sep 03, 2021
298: Setting the Record Straight on Breastfeeding Myths and Facts w/ Dr. Stephanie Libs
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If You Want To Have a Successful Breastfeeding Journey, You Should: Surround yourself with supportive and knowledgeable professionals to help you Let your baby control how much they are eating Be mindful and prepared for the barriers you will face Create a journey that works for you and your baby   Breastfeeding has been a taboo subject for decades too long. Normalizing breastfeeding will make it easier for mamas to seek out support while struggling and not shame mamas for doing the best they can. Getting real about the barriers you will face as a new mom and the benefits of this amazing time is key to opening up the conversation and shining a light on your breastfeeding journey.   The Breastfeeding Doc: Dr. Steph Libs Dr. Stephanie Libs is a pediatric and prenatal chiropractor in San Diego. After her own breastfeeding struggles, along with so many families in her office struggling, she quickly has become the “breastfeeding doc.” Dr. Steph is my go-to lactation consultant who personally helped me on my breastfeeding journey with Kingston. She’s been published in magazines, submitted case studies for peer-review publication, and hosts continuing education workshops and chiro philosophy meetings.   The System Was Designed to Fail It is probably not your fault if you didn’t get to breastfeed as you wanted to or are worried about something going wrong on the breastfeeding journey. The system was designed to under-support women and has become so medicalized that we genetically forget how to give birth. You did not fail your child if things went wrong. You just need experts like Dr. Steph to get to the root cause of latch concerns and be better supported through this journey.   Empower Yourself With the Knowledge You Need Everyone’s breastfeeding journey is different. While Dr. Steph recommends breastfeeding for as long as you can, not everyone can do that. This is why Dr. Steph provides recommendations such as when to introduce solid foods, how to set yourself up for a better breastfeeding experience before you even give birth, and tips to leave your baby in control of how much they eat.  As women, we deserve better than what the medical field provides for us. It is time to take back control of breastfeeding so that you can find an easier and less stressful way to be with your new baby. Where are you on your breastfeeding journey? Let me know what you need support with on the comment section of the episode page!   Quotes: “Very often we are led down these paths by our providers, and we are not given full information or full support or informed consent. And very often we are just given straight-up bad information.” (9:22) “When it comes to feeding our kids, I really like to let them lead the way… our bodies are so magical, and they are designed so perfectly, babies will find their rhythm. They will take exactly what they need.” (24:24) “Instead of supporting universal childcare or supporting women going back to work, what if we supported moms and had some sort of paid family leave that was for a year and kept moms home so they could breastfeed their babies? We know that that would lead to long-term healthier outcomes and less chronic diseases as adults.” (29:42) “There are so many barriers that we face. I think the whole system needs a revamp.” (32:16) “I can't tell you how many babies we see where most of the time their breastfeeding issue is just from a bad latch. Helping to fix the latch can make things go so much smoother and lead to a successful breastfeeding journey that lasts as long as you want it to.” (42:46)   In This Episode Why breastfeeding being seen as a taboo topic is doing a disservice to women (11:25) Which age most women stop breastfeeding and when to introduce solid foods (20:28) The connection between feminism and breastfeeding (28:40) Breastfeeding barriers to be mindful of during pregnancy, childbirth, and postpartum recovery (34:25) Positive outcomes that come from breastfeeding for as long as you can (41:30)   Resources Mentioned: Must-Have Tips for Breastfeeding Guide Cafe of Life Website Dr. Steph Libs Website Follow Dr. Steph 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 #227: What I Did to Get Pregnant at 40
Aug 31, 2021
297: Is It Possible to "Have It All" as a Mom Today?
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Life throws you so many curveballs that it can leave you wondering if THIS, where you are right now, is what it’s all about.   Today I’m sharing a healthy dose of perspective that hopefully will be an encouragement that you ARE enough: you are beautiful, strong, capable, and powerful—even in the moments where you don’t feel like it.   You deserve to feel satisfied and empowered by your life, and I hope that after listening that is what you walk away feeling! Tune in to hear:   How motherhood fit into my “life plans” and what I’ve learned over the past year The importance of finding your “why” and going for it, whatever that means for you When “having it all” doesn’t have to mean “doing it all”—and how to check yourself on this every single day How surrender fits into my daily life and how I’ve made peace with the way things are right now And more!   Related Resources: Daily Self-Care Journal   Essentially Whole® Supplements   My Warrior Mama: The Journey from Hormone Chaos to Thriving in Menopause   Why Self-Care is the Key to Your Success
Aug 27, 2021
296: Managing Menopause with Diet and Addressing Nutrient Deficiencies w/ Maryon Stewart
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If You Are Ready to Manage Your Menopause Naturally, You Should: Get to the bottom of your nutrient deficiencies and what foods can help fill those gaps Consider if getting lab work done will help you narrow in on which hormones are out of whack Test out natural remedies that help alleviate your symptoms and support the change your body is going through   Women in our society have been taught for decades that being miserable in menopause is unavoidable. The truth is, menopause can be filled with wisdom, grace, and vitality if we are able to listen to our bodies and improve our overall health. By supporting your body with natural remedies like nutrition and supplementation, you can live a high vitality life in your 40’s, 50’s, 60’s, and beyond.   Managing Menopause Naturally with Maryon Stewart Maryon Stewart has been helping women manage their menopause naturally for 28 years. She is the author of Manage Your Menopause Naturally and 27 other books, a world-renowned healthcare expert, was awarded the British Empire Medal in 2018, and was recognized as one of the 50 most inspirational women by the Daily Mail. She is passionate about helping every single woman discover the knowledge they need to embrace menopause with ease and grace.   The Building Blocks of Health The first step to managing your menopause naturally is to determine where your body is lacking nutrients. Nutritional deficiency is something that most women have, and it can affect your hormone function and brain chemistry.  By using food as the building blocks, you can address your symptoms head-on and start making changes in the right direction. While it is important to recognize that different things work for different women, it is possible for every woman to do all of the things they want to do in life without being overwhelmed by symptoms.   You Are Not Alone As women, we have so much to offer the world. And as we get older, we only get wiser and bring more to the table. This is why us being healthy is such a critical part of this journey.  There are many symptoms out there that aren't discussed, making women feel alone in this journey. But you are not alone! All it takes is the right mix of natural solutions like supplementation, food, self-care, and anti-inflammatory practices to help you feel vibrant when stepping into this next phase of your life. Are you ready to address your underlying causes so that you can embrace high vitality menopause? Share your thoughts or what you are struggling with, with me in the comments section of the episode page.   Quotes: “I have been helping women for 28 years to manage their menopause naturally, and everything we do is based on published medical research. So I can put my hand on my heart and say, you really don’t need to suffer, you just need to learn what I call a ‘midlife refuel’.” (7:12) “There’s such a lot to this life stage, and women really need to navigate their way through this transition so that they can get the best value for whatever they invest in.” (17:35) “There are so many things you can do to make yourself feel better, and it’s probably better to focus on that and get a quick result.” (19:09) “We tend to be very low on our own priority list, and it’s not until we get into a painful state that we do something for ourselves. So if you can just spend a few months nurturing yourself, learning what your body needs, and getting this refuel, you will come out feeling turbocharged and be able to turn the page for a whole new chapter.” (27:20) “Its not rocket science, it just science that isn't widely known about. And I believe that every single woman has the right to this knowledge.” (34:07)   In This Episode Why so many women feel and think that they have to suffer through menopause (8:05) How to start to take care of yourself based on the changes your body is going through (11:25) Recommendations for women who are struggling with low libido, vaginal dryness, and atrophy (23:08) Learn the lesser-known symptoms of menopause that is seen frequently in the community (27:51) Tips for addressing your menopause symptoms through your diet and supplementation (32:27)   Resources Mentioned: Dr. Mariza’s Hormone Supplement Guide The Essential Oils Menopause Solution by Dr. Mariza Shop Dr. Mariza’s Supplements Here Maryon Stewart Website Join the Midlife Refuel Club Here Manage Your Menopause Naturally by Maryon Stewart Follow Maryon on Instagram | Facebook | Twitter | YouTube   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #269: Owning the Wisdom of Menopause with Christiane Northrup M.D. Essentially You Episode #263: Discover How to Shatter Menopause Myths, End Disruptive Hot Flashes and Energy Crashes, and Rev Up Your Metabolism Essentially You Episode #255: What Every Woman Needs To Know About Menopause
Aug 24, 2021
295: The Most Common Nutrient Deficiencies Caused By Hormonal Birth Control
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It’s a sad reality that most doctors realize the risks of nutrient deficiencies that come from being on the pill…   Yet a majority of women are unaware of these effects until they suddenly feel exhausted, are struggling to get pregnant, or are facing other unexplained symptoms.   Today I’m unpacking why hormonal birth control has this effect on your body as well as the top nutrient deficiencies you need to watch for, especially if you have been on the pill for any length of time. Tune in to hear...   How my friend was shocked by the levels of deficiencies she had after coming off the pill (and how I helped her reset these levels so she could conceive) The most prevalent deficiencies we can link to being on the pill Symptoms to watch for that indicate you’re having specific nutrient deficiencies in your body The top brands and products that I take and recommend for correcting your nutrient levels safely and quickly And more!   Mentioned in this episode: Essentially Whole® Free Shipping FLASH SALE (August 19-21)   Essentially You episode #231: The Most Important Supplements to Take While Pregnant and in Postpartum   Activated B Complete   Vitamin C Boost   Vitamin D Complete   Magnesium Restore   Essentially You episode #267: The Gut Hormone Connection and What You Can Do to Start Healing Your Gut Today with Tina Anderson   Related Resources: Essentially You episode #128: This is Your Brain on Birth Control with Dr. Sarah Hill   Essentially You episode #145: What Your Period is Telling You about Your Hormones with Nicole Jardim   Essentially You episode #220: Master Your Menstrual Cycle and Optimize Your Fertility with Lisa Henderson-Jack
Aug 20, 2021
294: How to Make The Right Exercise Work for You Post Pandemic w/ Debra Atkinson
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If You Are Ready to Recommit Yourself to Exercise, You Should: Create healthy metabolic habits by finding a way to hold yourself accountable Establish a base by trying different exercises that allow you to listen to your body Prioritize strength training and reaching muscular fatigue rather than burnout As women, we have been conditioned to believe that the harder and longer we work out, the better results and metabolism we'll get. While regular movement is critical for our heart, bones, brain, metabolism, hormones, and muscle, it is about the type of exercise and the length of time that really make a difference. Flipping 50 With Debra Atkinson Debra Atkinson has helped over 200,000 women “flip” their second half with the vitality and energy they want. A wellness coach, hormone balancing expert, and the founder of Flipping 50, Debra is passionate about helping both women and men get metabolically fit through methods they enjoy and provide powerful lifestyle changes. With her 37-years of full-time fitness experience, she is an expert at helping women in menopause take back control of their bodies. Recommitting Yourself to Exercise Many of us have found our exercise routines plateauing and our waistlines getting bigger throughout the Covid-19 pandemic. There is absolutely nothing to be ashamed about if you can relate to this feeling and want to recommit yourself to your exercise routine.  But did you know that it can take as little as 20 minutes a day of strength training to see the metabolic recovery you have been searching for? Debra’s approach is all about exercising smarter, not harder so that you can master your metabolism and get your fitness working for you. Get More Out of Your Workouts for Less Burning your mind and body out through exercise will never support your body in the way it needs to be supported. By focusing your workouts on achieving muscle fatigue, rather than the number of reps or minutes you spend at a machine, you can increase your metabolic rate and give your body the rest and recovery it needs to thrive. While exercise is vital for women of every age, it is especially important to have a tailor-made plan to set your body up for success during perimenopause, menopause, and beyond. By checking in with yourself, stopping overdoing it, and learning what is not working for your body, you can get more bang for your buck when it comes to your workouts and health. Are you ready to reset, get back on the saddle, and create a plan to benefit your metabolism and your hormones? Share what accountability tools you are going to use, like the 10 Day Hot, Not Bothered Challenge, to get moving again with me in the comments on the episode page.   Quotes: “Accountability is the number one reason people hire personal trainers and health coaches. And don’t throw that under the bus, or think you shouldn’t need to do that, because that is worth everything. That is priceless; we all  need that.” (15:15) “For a lot of people, getting moving first with strength training can be far easier. Not having to have that severe discomfort of getting breathless. And often, if you are not drawn to integral training or cardiovascular exercise, you will probably be more inclined to have a better time and enjoy yourself a little bit more with strength training.” (21:54) “The moment that you are in right now is a huge opportunity. Because you have got a clean slate, and you can get started.” (23:32) “Any mode of exercise can fit that bill, but the key is that you love it.” (26:04) “I am asked this a lot, how long should my strength training workout be? And the bigger point is, let’s reach muscular fatigue and get a quality workout. It is not necessarily about the minutes.” (29:17) “Rest and recovery are very important, and the rest in-between is as important as the actual exercise.” (31:04)   In This Episode How the pandemic has impacted our weight, stress, inflammation, fitness, and more (6:58) What you can do to keep your healthy metabolic habits in place during the pandemic (13:44) Ways that strength training can stabilize your blood sugar and alleviate your anxiety and depression (20:25) The best plan of action to get back into your routine and rebound from the past year (23:14) Why cardio is not the best way to burn fat or achieve weight loss (31:59)   Resources Mentioned: 10 Day Hot, Not Bothered Challenge Flipping Fifty Website Follow Flipping Fifty on Instagram | Facebook | Twitter | YouTube Follow Debra on LinkedIn   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentialy You episode #279: The Secret to Gliding, Not Slamming, Into Perimenopause and Beyond with Dr. Lakeischa, MD Essentially You episode #213: What Is the Right Exercise If You Are Dealing with Hormone Issues?  Essentially You episode #208: How Exercise Can Either Boost Your Metabolism or Damage It at Age 40+ with Debra Atkinson
Aug 17, 2021
293: How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight Gain
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At the end of the day, the big takeaway from this episode is that chronic stress is not doing any of us any favors… especially metabolically.    It’s a major player in driving women further into insulin resistance and even pre-diabetes. Luckily, there are things we can do about it, but it’s important that we are consistently implementing those strategies and tools.   Tune in today to learn why being stressed is like eating a cupcake for your metabolism, plus things like...   How trauma and daily stress deregulate your insulin long-term The exact ways stress causes these blood sugar spikes 10+ of the everyday symptoms your stress could be causing without your knowledge, as well as the long-term dangers Easy, daily steps you can take to lower your stress and stabilize your body And more!   Mentioned in this episode: Calm and Restore supplement   Adrenal Love   Sleep Bundle (Magnesium and Zen Sleep) — 10% off   Vitamin C Boost   Essentially You episode #168: Why Meditation is Non-Negotiable in Today's Fast-Pace World with Emily Fletcher   Related Resources: 5 Easy Steps to Help Reverse Insulin Resistance   Key Supplements for Insulin Resistance and Healthy Metabolism   Essentially You episode #274: Why Are So Many Women Struggling with Insulin Resistance and Poor Metabolic Function?   Essentially You episode #276: 10 Surprising Signs Your Stress is Out of Control and How to Fix It
Aug 13, 2021
How to Relieve Endometriosis-Driven Pain, Digestive Symptoms, Anxiety and Infertility w/ Dr. Jessica Drummond (Re-release Episode 173)
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Endometriosis contributes to over 80% of chronic pain found in women, yet many doctors are not confident in their ability to diagnosis endometriosis, and the symptoms can be all over the map. Dr. Jessica Drummond is the CEO of the Integrative Women’s Health Institute, author, board-certified health coach, and expert with over 20 years of experience working with women to cure their chronic pelvic pain.  After finding functional medicine by necessity after giving birth herself, Dr. Jessica’s eyes were opened to the power of nutrition and lifestyle as a way to relieve some of the biggest symptoms around endometriosis and pelvic pain. Today Dr. Jessica is here to provide you with a new set of tools to bring together pelvic floor rehab, functional medicine, lifestyle, nutrition, and health coaching to get root cause healing for women with chronic pelvic pain conditions.  Dr. Jessica is determined to educate you and other practitioners on ways that you can address endometriosis and other chronic pelvic pain conditions with root cause solutions, functional medicine, and nutrition. There are many components that play a role in your chronic pain such as lifestyle, hormonal birth control, inflammation, and autoimmunity, and it is only by understanding their role in your condition that you can begin to heal yourself. By taking a system-by-system approach to your body by supporting symptom relief and improving fertility, you can decrease your painful symptoms and start to implement the integrative care you need. Dr. Jessica is here to provide you with actionable ways that you can start to control your pain at home today and give you the tools you need to make a pain-free life a reality. Are you ready to take control of your symptoms and start treating your chronic pelvic pain in a way that works for your body? Share your experience with endometriosis with us in the comments section of the episode page! What we're talking about in this episode! Learn why endometriosis is so commonly undiagnosed by traditional medicine The most common symptoms around endometriosis and what you can do about them How to address your pelvic pain through functional medicine and functional nutrition Why hormonal birth control can put you at greater risk of infertility in the long term The importance of finding a trained surgeon when considering laparoscopic surgery What you can do right now at home to lessen your painful symptoms throughout the month Quotes: “What I realized is that everything I learned from my own health crash could be applied to my clients and patients who had the most complex presentations of various pelvic pain conditions.” (12:31) “I was able to marry that kind of wide lens conservative approach of using pelvic floor rehab with functional nutrition, lifestyle medicine, and health coaching to really get root cause healing for women with endometriosis and other chronic pelvic pain conditions.” (13:10) “If at any time it feels like you are being derailed by period pain, anxiety, gut issues, especially more than one of these things, not just one, the birth control pill is usually the first recommendations. But the problem with that is that just masks the symptoms and that could potentially put someone at greater risk of struggling with infertility later because they never had the disease addressed appropriately from the beginning.” (21:06) “Start with digestion, due it collaboratively with pelvic floor physical therapy so there is a lot of relaxation around the pelvic floor muscles, mindfulness strategies, cognitive behavioral therapy around pain management and living your life, immune system function… really looking at each physiological system one at a time starting with digestion and moving through the others.” (30:22) “75% of women being derailed, to me, is a huge loss. For them, for the world, for their families, for the brilliance they could bring, so that’s why I wrote this book.” (42:14)   Resources Mentioned: Outsmart Endometriosis by Dr. Jessica Drummond   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Aug 10, 2021
292: Top 5 Toxins That Cause Hot Flashes, Weight Gain and PMS
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Whether we fully grasp it or not, toxins play a huge—but often overlooked—role in hormone imbalance. These are things that are everywhere in the world around us, but it is possible to protect yourself!   Today I’m diving into 5+ of the most insidious toxins that throw off your hormones as well as some of my favorite proactive tips to help cleanse your body so you can feel your best! Tune in today to hear:   Which toxins are most likely to be impacting your hormones How research continues to show the danger of these ingredients—yet so much is still unknown Some of my favorite safe, natural brands for a variety of personal care products My DIY home cleaning products shopping list 6 steps to protect your body from the effects of toxins and restore balance   Mentioned in this episode: Environmental Working Group (ewg.org) Activated B Complete DIM Complete Liver Support (Please note: This is currently sold out, but it’ll be back soon!) 14-Day Detox Liver-Loving, Hormone-Balancing Foods and Recipe Guide   Related Resources: Top 10 Ways to Reduce Toxic Load Why You Need to Detox Your Hormones Essentially You episode #169: Everyday Detox: Strategies for Reducing Daily Environmental Toxic Exposure with Lara Adler Essentially You episode #163: How to Reset Your Hormones and Jumpstart Your Metabolism with a Detox
Aug 06, 2021
291: How Toxic Heavy Metals Interfere and Deplete Your Hormones w/ Wendy Meyers
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If You Want To Detox From Heavy Metals You Should: Assess how your symptoms and hormone issues could be related to toxic exposure Build-in detoxification habits to reduce your toxic load every single day Set your body up for success by creating daily habits and rituals that serve you   Have you ever considered that the environmental and food toxins you experience daily could be stripping you of your energy and your youth? Toxins and stress found in heavy metals damage our mitochondria and deplete our hormones. The good news is, you can detoxify your body through daily rituals and clear your body of the toxins that are plaguing you without you even realizing it.   Learn From Detox Expert Wendy Meyers Wendy Myers is a detox expert, functional diagnostic nutritionist, and NES Bioenergetic Practitioner, #1 bestselling author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion and Chronic Fatigue, and the founder of MyersDetox.com. She is passionate about the importance of detox to live a long and healthy life and created the revolutionary Myers Detox Protocol. She has helped thousands of clients detox from everyday living and maintains a healthy lifestyle.   No One Is Exempt From Heavy Metal Exposure You might think that there is no way that you could be exposed to harmful toxins in your everyday life. But the truth is, you could be exposed to these toxins by coming in contact with the paint on your walls, the water that you drink, or the foods that you eat.  Heavy metals are no joke, and even if you are not experiencing serious health issues, these toxins are accumulating in your body, and no one is exempt. If you are struggling with hormone issues, there is a very good chance that heavy metals and toxicity are playing a role.   Daily Detoxification Habits That Can Cure Your Hormone Symptoms The good news is that with daily detoxification habits, you can improve your overall health and facilitate your body's natural ability to extract these harmful toxins.  By eating organic, using natural products, and supporting your liver, you can set your body up for success. Environmental toxins and heavy metals may seem avoidable in our modern lives, but Wendy has the knowledge you need to cure your hormone issues and reduce your daily toxic load. Which daily habit are you most excited to try to reduce your daily toxic exposure? Share your favorite with me in the comment section of the episode page!   In This Episode Why you should care about how heavy metals and toxins impact your hormones (5:37) Which metals you should be aware of that are disrupting your endocrine system (9:17) How to open up your detoxification practices on a daily level (15:05) Daily things that you can do to move the needle and help your body extract toxins (17:19) The benefits of creating beautiful detox habits every single day (21:38)   Resources Mentioned: 10 Tips to Detox Like a Pro Checklist Get your Harmoni EMF-protecting pendant here Myers Detox Website Follow Wendy on Instagram | Facebook | Twitter | YouTube | Pinterest   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #193: How Do You Know You Need a Detox?  Essentially You Episode #169: Everyday Detox: Strategies for Reducing Daily Environmental Toxic Exposure with Lara Adler
Aug 03, 2021
290: 5 Surprising Side Effects of Late-Night Eating
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Think that quick late-night stop at the fridge is harmless and innocent? Think again! This simple habit could be driving stubborn weight, upsetting your sleep, and causing lots of other longer-term damage to your health.   Tune in today to hear:   Benefits of stretching that time between dinner and breakfast as long as you can Why eating even healthy foods late at night is bad for you How your eating schedule even relates to your risk of cancer and other diseases 5 surprising effects late-night eating has on your overall health and how to stop the habit in its tracks Simple ways to stabilize blood sugar levels all day long And more!   Mentioned in this episode: Hormone-Balancing Recipe Guide   Related Resources: How to Say Goodbye to Unwanted Sugar Cravings Essentially You episode #284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health
Jul 30, 2021
289: Why Your Health (and Worth) Is so Much More Than Your Weight w/ Brianna Wilkerson
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If You Want To Find True Food Freedom, You Should: Stop associating your worth to your body, career, or anything else Check in with yourself before you eat something to make sure you are actually hungry Swap out your ‘unhealthy’ food habits with habits that promote sustainable change one at a time   Have you ever found yourself feeling like your worth is tied to your weight or what size you wore? The diet culture we face in the US is intense and unhealthy, so shifting your mindset around food and your body is an important part of self-love and self-acceptance.   You Are Not Alone with Brianna Wilkerson Brianna Wilkerson is a Holistic Health and Life Coach who helps women find peace with food, feel confident in their bodies again, and develop a healthy lifestyle that’s more than just about their weight. She is passionate about helping women invest in the things in their lives that truly matter and is here to be honestly vulnerable about the fact that you are not alone.   Your Worth Is Not Dependent on Your Weight No matter what happens with your weight, your career, or your productivity, the people that love you will still be there for you. This is a very different narrative from the story society has told us that our worth is tied to our looks, youth, and success.  The truth is, if we stopped spending so much time and energy hating our bodies, we would show up in the world in a radically different way. This is why we need to get real with ourselves about how we want to feel in our bodies to accept that our worth is absolutely not tied to our size.   Finding Food Freedom Our relationship with food can impact everything from our emotional health to our dieting habits. By arming yourself with self-care rituals and checking in with yourself before emotionally eating, you can find ways to replace your not-so-good habits with ones that encourage sustainable change.  Being proactive and setting yourself up for success is the best way to find your unique version of food freedom and can help you feel nourished in all areas of your life. Are you ready to break free from emotional eating and longing to find peace with food? Share how you will shift your mindset and swap habits that help you appreciate your worth with me in the comments section of the episode page.   Quotes: “My worth is not in my weight, and it is not in the size, shape, or scale number I am at.” (10:01) “I have had to ask myself, ‘are you really hungry? Or are you just tired because of the nature of your life right now?’.” (25:22) “Essential oils really do help your mind, body and soul!” (30:23) “When you add certain things in, your mind and your schedule can only do so much, so you crowd certain things out. That's the only way to swap a habit is to bring in a new one.”  (33:56) “I saw that there are seven areas where we all have a relationship with the impact of food freedom. Your relationship with diets, your weight, food, your body, yourself, exercise… and how we handle our emotional health.” (42:46)   In This Episode Mindset shifts that can help you realize your worthiness as you are (12:08) How to handle the emotional component when taking care of and nourishing your body (19:25) Tips for navigating your relationship to food as a tool of comfort (23:51) The role of essential oils when taking care of your mind, body, and soul (30:08) How to find true food freedom (42:00)   Resources Mentioned: Dr. Mariza’s Daily Self-Care Journal Get Your Food Freedom Journal Here Made Well Website More Than Your Weight Podcast More Than Your Weight Women’s Community Follow Brianna on Instagram | Facebook | Twitter   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You #281:  How to End Emotional Eating Now with Tricia Nelson Essentially You #271: Change Your Life by Cultivating More Self-Love and Self-Compassion with Kerry Tepedino
Jul 27, 2021
288: How Glucose and Insulin Impact Our Reproductive Health
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Pregnancy is hard on your body, and it creates an environment of insulin resistance just because of all the changes that need to happen to create a new life.    But being insulin resistant before pregnancy, constantly riding a rollercoaster of blood sugar spikes and dips, and not being in tune with your body can all lead to complications and greater risk for your own and your baby’s health   Tune in today to hear:   Why glucose and insulin are so important to watch before, during, and after pregnancy How PCOS is directly caused by insulin resistance (and how you can reverse it with some simple changes to your daily routine) What I did to stabilize my insulin because my genetic predisposition for type 2 diabetes and my age put me at a higher risk of developing gestational diabetes How insulin resistance can actually be a healthy part of pregnancy—and when it goes too far Simple, daily tips to help you improve insulin sensitivity and stabilize blood sugar (whether you’re thinking of becoming pregnant or not) And more!   Mentioned in this episode: Shake and Smoothie Guide   Essentially You episode #284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health   Essentially You episode #286: What You Need to Know About the Relationship Between Blood Sugar Levels and Your Menstrual Cycle   Metabolic Restore   Adrenal Love Related Resources: 5 Easy Steps to Help Reverse Insulin Resistance   Key Supplements for Insulin Resistance and Healthy Metabolism
Jul 23, 2021
287: Boost Your Brain and Focus with Fast Essential Oils Remedies w/ Jodi Cohen
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If You Are Looking To Relieve Your Symptoms with Essential Oils, You Should: Use oils that help stimulate your vagus nerve and calm your anxiety Find an application method that works best for you and your symptoms Create a ritual around your oils to train your body in your favor   When was the last time you forgot where you put your keys or your glasses? The struggle is real when it comes to brain fog, memory, and attention span, but there is a simple solution. Essential oils can help you stay alert throughout the day to feel productive and on your game.   Healing From Brain-Related Challenges With Jodi Cohen Jodi Cohen is a bestselling author, award-winning journalist, functional practitioner, and founder of Vibrant Blue Oils. She combines her nutritional therapy and aromatherapy training to create unique proprietary blends of organic and wild-crafted essential oils. She has helped over 50,000 clients heal from brain-related challenges, including anxiety, insomnia, and autoimmunity, using her essential oil blends.   Oils Can Do It All If you are struggling with brain fog or just want to heal your body, essential oils are a simple, effective, and natural way to boost your brain function. From supporting your hormones and mood to aiding your immune and digestive system and improving your brain function, oils really can do it all.  By just smell alone, you can train your body to shift physiologically in your favor despite your mental chatter or stress. Essential oils, and the routines you create around them, can train your brain and body to calm your anxiety, sleep better, and promote natural detoxing so that your body can function the way it is supposed to.   Understanding the ‘Why’ Jodi provides multiple ways for you to use these oils in doable, actionable, and easy ways. She is passionate about helping others understand what is going on in their body and how these oils work so that you can address your symptoms and get the results you are looking for.  If you are looking for simple and effective mood and brain support and want to understand the ‘why’ behind it, you have come to the right place. Are you ready to leverage the power of essential oils to boost your brain and heal your body? Share which of Jodi’s recipes you are going to try out first with me in the comments section of the episode page.   Quotes: “When something moves the needle that profoundly, you are like ‘wow, who knew?’. Other people need to know this because no one needs to feel that horrid.” (8:32) “The more we can stimulate our vagus nerve to shift into that calmer place, the easier it is to navigate everything in life.” (14:48) “Adaptogenic herbs kind of meet you where you are at. So if you are really tired, they give you energy; if you are really ramped up, they calm you down. So I think it is really dependent on where the person is in that moment.” (21:17) “The more you can help the body function the way it is supposed to, the easier it is to avoid inflammation and brain fog and all of those things.” (27:59) “I was really trying to help people understand what is going on, so they better understand how to fix it. And then what oils, what recipes they can use with the blends they have in their house to help address what they are seeing in their health and balancing those.” (37:30)   In This Episode How essential oils can immediately impact your brain and overall health and wellbeing (9:12) Which oils can help you stimulate your vagus nerve and calm your anxiety and stress (15:15) Tips for improving your brain fog, memory, alertness, and more (23:04) Specific oils to use to boost your lymphatic system and lymphatic drainage (29:26) Helpful oils and rituals to reduce your inflammation and improve your sleep (32:21)   Resources Mentioned: Hormone Essential Oil Blend Cheat Sheet Essential Oils to Boost the Brain and Heal the Body Book Get Jodi's Free Gift for More Ways to Use Essential Oils Vibrant Blue Oils Website Follow Vibrant Blue Oils on Instagram | Facebook   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #72: Overcome Brain Fog Instantly with Essential Oils and Other Powerful Tools with Dr. Mariza
Jul 20, 2021
286: What You Need to Know About the Relationship Between Blood Sugar Levels and Your Menstrual Cycle
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This quick and powerful episode breaks down what you need to know about how the phases of your cycle impact your insulin sensitivity, blood sugar balance, and metabolic health.  All of your hormones are intricately connected, and you’ll probably be surprised how much of an impact blood sugar and insulin have on your reproductive hormones! Tune in today to hear: How insulin and blood sugar affect your reproductive health Which part of your cycle puts you at a higher risk of being insulin resistant The importance of being in tune with your cycle and adjusting your exercise, lifestyle, and food choices to be what your body needs Specific food, exercise, and supplement recommendations to optimize metabolism at any time of the month
Jul 16, 2021
285: The Lowdown on Declining Hormones and How they Impact Weight, Mood and Sleep w/ Maria Claps and Kristin Johnson
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If You Want To Understand Your Hormones Better, You Should: Adapt your nutrition to include more animal protein and strength training to improve your metabolic health Acknowledge, embrace and make room for your stress Create routines and habits that enforce healthy behavior and promote longevity   Here is some real talk you may not want to hear: your protective hormones decline with age, no matter how ‘clean’ your lifestyle is. The good news is that if you equip yourself with the knowledge necessary to pivot with those fluctuations, you can become an up-leveled version of yourself after this big hormone transition instead of declining too.   Passionate About Women’s Health Mid-Life Maria, an FDN practitioner, and Kristin, a Board-certified nutritionist, are plainspoken friends and practitioners who share a passion for women's health, especially women's health at midlife. As both are themselves menopausal, they've refined the art and science of thriving as a midlife woman based on both clinical and personal experience. They combine individualized nutrition and lifestyle changes tailored to midlife women's needs with mindset coaching, lab testing, and hormone replacement therapy education to help women thrive so that they can stop or prevent their health from spinning out of control.   Understanding Your Options The key to handling your declining hormones is to understand what your options are. You do not have to suffer in silence, and this can be the best part of your life if you prep your body in the right way. Lifestyle, stress, sleep, and modern life all impact whether your experience with perimenopause and menopause will be really quiet or really loud.  Maria and Kristin aren’t here to tell you the conventional things you are going to hear from your doctor or OBGYN; they are here for real talk, real wisdom, and real recommendations to help you pivot along with your changing hormones.   Deciding That You Matter As women, we want to take care of everyone else, which often leaves us on the backburner. In reality, if you don't take care of yourself, all bets are off for everyone else you are taking care of. By finding habits and routines that add to your longevity and performance, you can inspire the people around you by deciding that you matter and taking action towards that. Perimenopause and menopause are unique experiences that impact everything in your life. By empowering yourself with the knowledge of non-negotiables that you need for your individual body, you can set yourself and your body up for success. Are you ready to take the journey of perimenopause and menopause back into your own hands? Share which of Maria and Kristin’s tips you are going to try out first with me in the comments section of the episode page.   Quotes: “It’s profound the changes that we can make. We have so many levers at our disposable before we want medical intervention. There is no reason for women to have to suffer through these 10-12 years that they do.” (10:54) “I was fully menopausal at 47. If I live to my 90’s, I will half lived half of my life post-menopausally!” (20:02) “It’s accessible, it’s not that hard, it’s just taking the steps.” (31:17) “It’s defining it, embracing it, acknowledging it, and figuring out a way to live with it. There are tools for that. It's not pretending to the world on your Instagram account that you've got this nailed. That's stressful.” (39:41) “Regardless of your choices, figure out what your options are. Get educated, be an advocate for yourself, and make those choices from that confident place of ‘this is what I want for myself, and this is what I can handle'. It doesn't take wealth, it takes knowledge.” (46:37)   In This Episode How your hormones change throughout the four major hormone transitions in your life (13:20) Discover the defining moment of menopause and what menopause really is (19:06) The foundational steps you need to take to pivot with your body's changes (21:47) Approaches that you can take to handle your stress while you take care of your family, career, and yourself (32:53) Tips for redefining what your menopause journey looks like going forward (40:15)   Resources Mentioned: The Essential Oils Menopause Solution Mastering Midlife Mayhem Wise and Well Website Follow Kristin + Maria on Instagram   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes:  Essentially You Episode #279: The Secret to Gliding Not Slamming Into Perimenopause and Beyond with Dr. Lakeischa, MD Essentially You Episode #269: Owning the Wisdom of Menopause with Dr. Christine Northrup, MD
Jul 13, 2021
284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health
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I had some crazy breakthrough moments over the last month of seeing how different foods affect my blood sugar levels and insulin sensitivity. Who knew sushi would be such a big culprit for me?!   But through this journey of continuously monitoring my blood glucose levels, I also reinforced some beliefs I’ve held for a while: what you eat matters. How you pace your day, your food, and your exercise makes a difference.   Whether you have invested in a continuous glucose monitor or are just looking for ways to stabilize your body’s levels, this episode will give you simple, actionable steps to identify your triggers and reclaim balance and insulin sensitivity naturally.   Why I decided a continuous glucose monitor was right for me, especially being over 40 and postpartum The importance of metabolic flexibility, especially during perimenopause and menopause Surprising (and some not-so-surprising) foods that disrupt your blood glucose and insulin balance Simple diet, lifestyle, and daily tips to help you reclaim your metabolic health from home, safely and naturally   Mentioned in this episode: The 14-Day Detox Hormone-Balancing Recipes Guide Essentially Whole® Supplements   Related Resources: 5 Ways to Boost a Healthy Metabolism 5 Easy Steps to Help Reverse Insulin Resistance Essentially You episode #274: Why Are So Many Women Struggling with Insulin Resistance and Poor Metabolic Function?
Jul 09, 2021
283: The Real Truth About Hormone Imbalances in Women w/ Dr. Shawn Tassone
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Hormone imbalances are best addressed through Testing Self-care Lowering toxicity Exercise   With so many falsehoods being shared on social media and doctor’s offices about women’s health, it’s hard to know what to believe. Many practitioners even say that there’s no such thing as hormonal imbalances. This really infuriates me, because our hormones are the most important communicators in our bodies. Today, I’ve invited my favorite integrative OBGYN and good friend to help to speak about the hormonal imbalances that he has seen and treated for decades.   About Dr. Shawn Tassone Shawn Tassone MD, Ph.D. is double board-certified in obstetrics and gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. Dr. Tassone is a practicing OBGYN in Austin, Tx, hormone specialist, author, speaker, and highly rated patient advocate. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and is determined to remove the myths surrounding women's health. As an integrative health practitioner, Dr. Tassone believes you should have an active role in your care. His work includes studies and publications on hormonal imbalances, spirituality in medical care, whole foods to heal the human body, and integrative medicine. Dr. Tassone is featured in many publications including The New York Times, NBCNews Online, Stanford MedX.   Addressing Common Hormonal Imbalances In this episode, Dr. Tassone describes how many women and practitioners are unaware of the most common hormone imbalance - testosterone deficiency. Part of this is because mainstream medicine lacks viable solutions to treat low testosterone in women.  To make up for this deficit in medicine, Dr. Tassone has some recommendations. First of all, he wants us to eat better and reduce exposure to toxins. Proper exercise is also an important factor. With all these different elements at play, it is becoming more and more apparent that getting the right advice and direction is crucial to maintaining a healthy hormonal balance.   The Common  Effects of Imbalances and What They Signify The fact of the matter is that hormonal imbalances will affect you on many levels. They can lead to insulin resistance, reproductive issues, energy and mood swings, a decrease in cellular energy and metabolic rate, and so much more. That’s why it’s incredibly irresponsible for practitioners to act like these imbalances don’t exist.  To this point, Dr. Tassone explains how we can make incremental shifts and changes in our health to prevent larger problems before they begin. Not only will taking an integrative approach to hormonal health help to prevent serious issues, they will also help you feel better in the interim. Have you been dealing with low testosterone? What steps have you tried to address it? Leave a comment on the episode page!   Quotes: “I always thought the number one hormone imbalance in women was estrogen dominance, but it turns out that one is number two. Far and away ... testosterone deficiency is number one in women of all age groups.” [12:09] “When the imbalance becomes a problem is when it interferes with the way that you want to live your life.” [24:55] “The way I do medicine is I love to give people a bunch of options and then have them pick whatever resonates.” [36:14]   In This Episode Why an integrative mindset is the best approach to addressing women’s hormonal health [7:06] Understanding the most common hormone imbalance in women [11:50] Steps to take to boost testosterone [21:09] The instances when a hormonal imbalance is normal [24:00] The best tests to identify hormonal imbalances [31:40] Having options about addressing your health needs [35:00]   Resources Mentioned: Get Dr. T's newest book, The Hormone Balance Bible Take Dr. T's Hormone Archetype Quiz The Hormone Lab Testing Checklist and Guide Find Dr. Shawn Tassone online Follow Dr. Tassone on Instagram | Facebook | YouTube 8 Weeks to Optimum Health by Andrew Weil   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jul 06, 2021
282: Feeling Burned Out? Here Are the Top 5 Nutrients Your Body Is Missing
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We are all feeling more tired, more burned out, and more stuck in endless cycles of exhaustion than ever before. But these feelings could be driven by nutrient deficiencies more often than you think! There are 5 critical nutrients that almost all of us are deficient in, especially if you’re dealing with low energy levels and chronic fatigue. The good news is that these are easy to correct when you hear what I have to share in today’s episode!   Tune in to hear:   Why nutrient deficiencies can still happen to you, even if you eat 12 servings of fruits and veggies each day The major indicators that you have a nutrient deficiency (and the dangers of ignoring these early warning signs) 5 critical nutrients that your body needs for energy and hormone production Some bonus herbs that can help you heal faster and easier   Mentioned in this episode: The Essentially Whole® July 4th Sale (get 20% off my hormone supplements here)   Related Resources: Best Supplements to Overcome Stress and Get More Energy 8 Reasons to Increase Your Magnesium Intake Top 10 Reasons to Increase Your Vitamin D Intake B Vitamin Q&A: Should You Take a B Vitamin Supplement?
Jul 02, 2021
281: How to End Emotional Eating Now w/ Tricia Nelson
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If You Want To End Emotional Eating Now, You Should: Slow down and manage your stress Put your scale and the power it holds away Seek out a solid community support system   Ever since I was a teenager, I have used food to deal with my stress and low energy in the forms of caffeine and sugar. It wasn’t until I found new, healthy habits to replace my emotional eating habits that I realize just how destructive this pattern was. Luckily I have broken up with sugar for good, all thanks to experts like my friend Tricia Nelson.   The Hidden Causes Behind Your Eating Habits with Tricia Nelson Tricia Nelson lost fifty pounds by identifying and healing the underlying causes of her emotional eating. She has spent over thirty years researching the hidden causes of an addictive personality and is regarded as an Emotional Eating Expert, #1 bestselling author, a highly regarded TEDx speaker, and a certified health coach. Tricia is passionate about helping others dig deep so they can get to the root cause of their emotional eating.   The Emotional Eating Spectrum Tricia believes that we are all hardwired to have an emotional connection to food. But, not everybody has the ability to control our urges and course correct. The emotional eating spectrum comes down to the root causes of our relationship with food, so it is only by sitting with the emotions we associate with food that we can begin to heal. By working on your limiting beliefs, people-pleasing, and self-care routine, you can deal with your feelings before your feelings deal with you in terms of health issues, autoimmune issues, and disease.   Getting to the Root Cause Often emotional eaters are eating to be able to suppress their emotions. ‘Magic diets’ or ‘easy hacks’ backfire because they do not address the root emotional causes behind your food choices.  By dealing with the living problem, you can stop being afraid of the kitchen or out of control when around food because you have the tools necessary to deal with the emotional underpinning of why you are eating. Emotional eating is one of the hardest addictions to overcome, but with the right strategy, you can figure out the real feelings that are driving your snacking and heal your root causes for good. Are you ready to end your emotional eating today? Share your thoughts about Tricia’s insights with me in the comments section of the episode page.   Quotes: “What happened in my journey is I met someone who showed me how to get out of that cycle, the yo-yo dieting cycle, by getting deeper and addressing the underlying causes, the emotional eating.” (8:02) “I believe we are all emotional eaters, it is just a spectrum. On the low end, very few consequences and a lot of control to course correct. On the high end is food addiction, very little control, and a whole lot of consequences.” (15:53) “It’s not about food or weight, it’s not about exercise, it is really about changing the way we live, putting self-care in our lives, and making sure we put ourselves first in our lives.” (19:31) “Let’s deal with the living problem so that you are no longer afraid to go into the kitchen or no longer out of control once you put something in your mouth. There is a better more balanced way to go.” (26:22) “You have to start tuning into yourself and knowing your emotions so you can address them in a responsible and healthy way versus stuffing them with food.” (32:23)   In This Episode The role of trauma and limiting beliefs in your relationship with food (8:32) How self-care can change the way you relate to yourself and others (19:20) Why diets don’t work and why it is not your fault when they don’t (23:31) How to differentiate between emotional and physical hunger (28:16) Three things that you can do to end emotional eating now (35:27)   Resources Mentioned: Heal Your Hunger Website Are You An Emotional Eater Quiz Free Emotional Eating Breakthrough Session ($300 Value) Follow Tricia on Instagram | Facebook   Related Episodes:  Essentially You Episode #194: Three Simple Ways to End Emotional Eating with Tricia Nelson Essentially You Episode #224: How to Finally Let Go of Emotional Eating and Self-Sabotage with Natasha Allen   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jun 29, 2021
280: Top 10 Habits That Are Making You Age Faster
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There are simple things that you may not even realize in your life that are actually speeding up the age clock to make you look and feel older. Identifying these things and making some easy switches is a great way to keep yourself energized and youthful for years to come! Tune in to today’s episode to hear 10 surprising things that speed up your aging and simple tools to help you get in control of your health!   Mentioned in this episode: Daily Self-Care Journal (33% off right now!) Essentially You episode #273: Why Do Women Need to Intermittent Fast Differently, Especially Over 40? With Dr. Mindy Pelz Essentially You episode #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function   Related Resources: Essentially You episode #148: Hormone Balance is the Key to Aging with Grace and Vitality with Dr. Shawn Tassone Essentially You episode #136: What it Truly Means to Age in Reverse with Natalie Jill Essentially You episode #126: Look 10 Years Younger with Non-Invasive Anti-Aging Tips and the Evolution of a Modern Surgeon with Dr. Anthony Youn
Jun 25, 2021
279: The Secret to Gliding NOT Slamming into Perimenopause and Beyond w/ Dr. LaKeischa
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If You Want to Slide, Not Slam, into Perimenopause, You Should: Find a healthcare practitioner who listens to your own unique needs Focus on healing your gut, balancing your hormones, and managing your stress Keep raising the volume on these conversations to help empower all women   Have you worried you are in early or perimenopause but secretly hoped you are not? If you answered yes, you are not alone. The misinformation and stigma surrounding perimenopause, menopause, and beyond is what is keeping so many women from sauntering into this new phase of life, and it's time that stopped. The good news is there are many ways for you to take care of yourself and learn what is going on in your body to approach this new chapter with ease and grace.   Become a Hormone Hottie with Dr. LaKeischa Dr. LaKeischa Webb McMillan is a gifted speaker, OB-GYN and hormone specialist, and an Amazon Best-Selling Author. She has a passion for helping women struggling with depleting hormones and helps them balance their hormones, regain mental sharpness, and have the energy to last the entire day. She has a loyal following of ‘Hormone Hottie’s’ and is here today to share how you can glide, not slam, into perimenopause and beyond.   Why We Need to Keep Having This Conversation Dr. LaKeischa knows firsthand what it feels like to have the rug pulled out from under you regarding your hormones and overall health. She helps women connect the dots between symptoms and how they are showing up daily.  Because of her own journey, Dr. LaKeischa knows how important it is to take the time to care for yourself, heal and get to the root causes of your symptoms through these important conversations. She believes that practitioners should feel privileged to be on this journey with you during this vulnerable time in your health and encourages others to keep raising the volume on these topics.   Not Your Mother's Menopause When it comes to perimenopause, not every woman has the same symptoms or timeline. Each of our bodies is unique, and it is only by empowering yourself through knowledge that you can gain the tools and resources necessary to take care of your body.  This is not your mother's menopause, and it is possible to make empowered decisions about your body by gaining hormone literacy, having the courage to think outside of the box, and standing in your power of how you want to experience this new phase. While there is no magic pill, there are many natural ways that you can get to the root causes of your symptoms and take back your health. Are you confident about your level of hormone literacy and knowing your body? Share how you are working to become your own #healthceo with me in the comments section of the episode page.   Quotes: “You really need to take care of yourself, so that you can continue to take care of others.” (14:20) “That is the beauty of finding the right person to be able to help you. Working with someone that actually is working in something called narrative medicine, where both of you come together, and you exchange your life experiences, and you are moving forward together for a common goal.” (24:26) “What we have to do is continue to have these conversations that amplify it. Because when we do that, when we shine the light on it, we actually take the boogeyman out of it. (26:25) “When you own it, when you own that part of your story, it empowers you. And that’s what I am looking to do for my women. I want you to be able to say ‘I’m not crazy. This is me. This is what’s happening, and this is what I am doing to make sure I can function every day and still show up and give you this bada*s whatever, that’s me’.” (33:28) “We are seeing the symptoms, and we are understanding them more. And that is where the conversations have to be expanded.” (38:47)   In This Episode The biggest needle movers for taking care of you during this time of transition (19:24) The importance of narrative medicine when it comes to finding out your root causes (24:16) What you can do to destigmatize and redefine perimenopause and menopause (26:22) Discover the truth about your symptoms and when they are showing up during this phase of life (34:10) Why turning up the volume on this conversation is beneficial to all women (38:02)   Resources Mentioned: Download My Hormone Supplement Guide Here Take the Hormone Quiz Here 7 Day Hormone Video Mini-Course Follow Dr. LaKeischa on Instagram | Facebook | Twitter   Related Episodes:  Essentially You Episode #204: How to Reverse Reproductive Aging and Upgrade Your Baby’s Epigenetics with Dr. Cleopatra Kamperveen   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jun 22, 2021
278: Intermittent Fasting for Better Focus, Energy and Overall Brain Function
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Intermittent fasting gets a lot of press for its benefits for your weight, and for good reason. But did you know it is fantastic for cellular longevity, brain health, and overall energy as well? Check out this quick episode to learn the powerful benefits intermittent fasting can have for your body. I’ll also give tips for success based on where you are in your cycle, your age, and other factors to make sure you experience the most success!   Tune in today to learn:   My intermittent fasting and what I’ve found works well for my body Why being in tune with your cycle and your body’s needs changes how you intermittent fast Which parts of your cycle are most improved by practicing intermittent fasting (and what to do if you’re in perimenopause or menopause and don’t have a regular cycle) Key success tips for how you start your day so you won’t feel hungry before the fasting window ends Research-backed benefits for your cellular and brain health from intermittent fasting   Mentioned in this episode: Dr. Mariza’s Detox Smoothie and Shake Recipe Guide Essentially You episode #244: How to Eat and Train According to Your Menstrual Cycle with Dr. Stephanie Estima Essentially You episode #273: Why Do Women Need to Intermittent Fast Differently, Especially Over 40? With Dr. Mindy Pelz   Related Resources: Supporting Brain Health with Intermittent Fasting Most Common Causes of Brain Fog + How to Fix It
Jun 18, 2021
277: What Is Hormone Intelligence and Why We Need It w/ Dr. Aviva Romm
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If You Want to Gain More Hormone Intelligence, You Should: Incorporate foods and detoxification practices that help form the building blocks of healthy hormones Pay attention to your menstrual cycle and take the time to learn your body's patterns Empower yourself with the knowledge necessary to listen to your body's signals Take action and be your own health advocate to gain hormone intelligence   The sad truth is that most women don't really understand what is going on with their bodies, especially when it comes to their hormones. And unfortunately, conventional medical doctors are more often than not lacking the knowledge necessary to help you with your hormone issues. This is why it is so important to take back control of your health by increasing your hormone intelligence and hormone literacy.   Bridging the Gap in Medicine With Dr. Aviva Romm Aviva Romm MD is both a midwife and a Yale-trained MD and Board Certified Family Physician with specialties in Integrative Gynecology, Obstetric, and Pediatrics, with a focus on women’s endocrinology. She is a world-renowned herbalist, and author of 8 books, including her new book, Hormone Intelligence, which explores the impact of the world we live in on women’s hormones and health. She promotes a combination of holistic and natural medicine that is grounded in science and has been bridging the gap between traditional medicine, total health ecology, and good science for over three decades.   How to Gain Body Literacy As a doctor, Aviva has seen firsthand the cracks that a lot of women's hormonal issues can fall through in the conventional medical system. Too often doctors jump to the ‘big guns’ of pharmaceuticals and chemicals before looking at the natural and simple solutions that are out there.  Our modern world creates a perfect storm of factors that play out in our bodies, which is why it is up to us to tune into the self-reporting system that is built into women’s bodies through our hormones, stress, menstrual cycle, and more. By understanding what is going on in our bodies, we can learn our own patterns and create health outside of the doctor’s office.   Becoming Your Own Healer When it comes down to it, being healthy shouldn't be as hard as it is. The misinformation, dismissal, and refusal to listen to women have been deeply entrenched in conventional medicine, and it's time that came to an end.  Dr. Aviva’s life mission, and her new book, are all about empowering you with the knowledge you need to listen to your body, understand your hormones, and pay attention to the signs so that you can maintain or reclaim your hormone health. It's all about taking actionable tools and turning them into at-home remedies so that you can allow your body to heal itself. Are you resonating with a need for more hormone intelligence and literacy? Let me know what you loved most about Dr. Aviva’s wisdom with me in the comments section of the episode page.   Quotes: “That's exactly what I have been doing. Bridging both worlds, really bringing the natural into medicine. But also helping women who may need medicine to understand when they need it, what they need, how-to DIY what they can but also how to advocate for themselves when they do need to go into conventional medicine.” (9:26) “For me, deeply rooted in my being is this philosophical approach that nature comes first, that we can trust women's bodies, that we should be listening to women.” (26:24) “There are these deep biases that basically say that most women's conditions have some psychological origin. And the problem is, a lot of these conditions don't have ‘you can put your finger on it’ labs or symptoms that can be born out immediately. But many do, and doctors just refuse to do the testing.” (32:44) “Hormone intelligence. It's about knowing.” (39:29) “We can't go to the hardware store for milk and then get mad at the hardware store for not selling milk. You have to know where to go to get the milk, and it's the same with the medical doctor's office.” (43:28)   In This Episode Why the hidden hormone epidemic is so prominent today (12:15) How your menstrual cycle acts as a key indicator and vital sign (16:24) Learn about the inherent bias against women in the medical system and the harm it can cause (28:04) The importance of using your voice when it comes to your hormone intelligence (39:20) How to inform and empower yourself with the information that your doctor never learned (46:05)   Resources Mentioned: Hormone Intelligence by Dr. Aviva Romm Get Your Free Gift with Purchase Here Dr. Aviva Romm Website How Being a Midwife Made Me a Better Doctor by Dr. Aviva Romm Follow Dr. Aviva Romm on Instagram | Facebook | Twitter | YouTube   Related Episodes:  Essentially You Episode #086: The Truth About How Bad Medicine Leave Women Dismissed, Misdiagnosed and Sick with Maya Dusenbery   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jun 15, 2021
276: 10+ Surprising Signs Your Stress Is Out of Control + How to Fix It
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Today’s episode is devoted to understanding and recognizing when stress is out of control, like mine was for too many years.  These are things that you may think of as a “normal” part of life, or that they’re inevitable for the world we live in. But really, they are signals that your body is constantly being maxed out, stressed out, and worn out—and it needs to change! I will also be sharing what you can do naturally to reverse the vicious stress response mode and survival hormone cascade, so this is an episode you don’t want to miss. Tune in to hear:   The story of how I realized I had reached a breaking point—and my stress was slowly killing me 10+ signs that your stress is at a tipping point and is causing more lasting damage to your body How your stress connects to other stubborn symptoms like weight gain, brain fog, and food cravings A simple, daily protocol to become more objectively aware of your stressors to balance cortisol, stop your stress in its tracks, and reclaim vibrant energy   Mentioned in this episode: Hormone Blends Cheat Sheet Daily Self-Care Journal Adrenal Love Get 10% off the Women’s Daily Essentials Bundle   Related Resources: Best Supplements to Overcome Stress and Get More Energy Top 5 Ways to Manage Stress Naturally Essentially You episode #249: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress with Dr. Jennifer Love Essentially You episode #240: How to Conquer Stress and Hormonal Imbalance Through Optimizing Mitochondria and Cortisol with Dr. Carrie Jones
Jun 11, 2021
275: Why We Are so Tired and How To Take the First Step to More Sustainable Energy w/ Dr. Amy Shah
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If You Want to Gain More Sustainable Energy and Stop Being So Tired, You Should: Stop viewing burnout as a badge of honor Tap into your circadian rhythm to get deep sleep and recharge Stop eating 3 hours before bed and get natural light in the morning Set time, people, and energy boundaries as a form of self-care   Have you ever asked yourself, ‘why am I so tired?’ Most women have, and it's nothing to be ashamed about. Unfortunately, our society has told us that feeling burned out is a badge of honor when in reality, you are only hurting your physical, mental and emotional state. The good news is that you can get your energy back by natural means through simple, effective, and free ways.   Transforming Your Physical, Mental, and Emotional Health Dr. Amy Shah is a double board-certified MD with training from Cornell, Columbia, and Harvard Universities. She was named one of mindbodygreen's Top 100 Women In Wellness to Watch in 2015 and has been a guest on many national and local media shows. After a car accident changed Amy’s perspective, she dedicated herself to helping busy women transform their health through fasting, utilizing the power of the microbiome, and balancing their hormones.   Are You Feeling Stressed, Wired, and Tired? The truth is, we can only run on fumes for so long before it all catches up to us. Feeling exhausted all the time is the biggest symptom of burnout, and your energy is a direct result of what is going on with your body.  If you are feeling stressed, wired, and tired all at the same time, it is time to step out of your to-do list and examine your life through Dr. Amy’s tools and recommendations. You can get your health back through habits and rituals that honor the rhythms of your body.   Habits and Rituals to Heal Your Energy Getting a good night's sleep is primary to energy and mitochondrial function. Dr. Amy’s ‘Circadian Fast’ routine helps to promote deep sleep by turning down blue light, limiting nighttime snacking, and turning off the stressors of your day. Taking the time to get your mental stress out during the day will ensure that it doesn't all catch up with you at bedtime and that you can get a good sleep. In addition to circadian fasting, simple tools like eating for your menstrual cycle, getting natural light in the morning and setting time, energy, and people boundaries are crucial to getting your energy back. This Rushing Woman’s Syndrome has got to stop, and with Dr. Amy’s help, you can stop asking yourself why you are so effing tired, and start being your best self again. Are you ready to stop putting a badge of honor on your burnout and start taking care of yourself? What are you most excited to do with all of your newfound energy? Share your thoughts with me in the comments section of the episode page.   Quotes: “In the end, what I learned is that I had to do something. I had to do something to stop this madness, this mad life that I was living.” (11:04) “In my mind, I was making healthy choices, but I realized that I was just fueling that inflammation, the cortisol, the hormone imbalance. No wonder I was feeling exhausted, I was bloated, I was anxious, I was short with my family. I can't even believe that the day that I structured that I thought was going to be good for me was actually really damaging my hormones and my gut health and my immune health.” (16:35) “When you sleep, when you eat, the amount of light you are getting during the day is going to determine how good you feel, how healthy you are, and how energetic you feel.” (19:56) “Sleep hygiene includes emotional hygiene. So you really want to figure out little pockets of the day where you can unwind and get that mental stress out so that it doesn't come haunt you at night.” (25:36) “Time boundaries, people boundaries, energy boundaries. You don't have to give your energy to everyone, and you don't have to receive energy from everyone.” (35:12)   In This Episode How Dr. Amy redefined how she wanted her life to be after a major car accident (13:28) The role of your circadian rhythm and how it affects your energy production (18:02) Tips for winding down before bed and getting necessary deep sleep (22:27) Learn about different types of fasting and how they activate your mitochondria (27:22) Critical ways in which you can eat for your cycle and support your body in each menstrual phase (31:49)   Resources Mentioned: I'm So Effing Tired: A Proven Plan to Beat Burnout, Boost Your Energy, and Reclaim Your Life Dr. Amy Shah Website Follow Dr. Amy on Instagram | Facebook | Twitter   Related Episodes:  Essentially You Episode #272: 5 Simple Ways to Boost Your Energy Levels Instantly Essentially You Episode #256: How to Build Lean Muscle and Boost Your Metabolism Based on Your Menstrual Cycle, Even in Perimenopause with Dr. Stephanie Estima   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jun 08, 2021
274: Why Are So Many Women Struggling with Insulin Resistance and Poor Metabolic Function?
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I know how frustrating it is to gain weight out of nowhere—and nothing you do seems to make any difference. Over the course of less than a year, I gained 30 pounds even though I made NO changes to my exercise or diet plan… and no amount of sweating it out in the gym was making that weight budge!   If you’ve ever experienced weight resistance, you know the struggle. Your metabolism has tanked and it feels like you’re destined to size up your clothes and say goodbye to energy.    But here’s what I discovered: there are so many other hormones and factors that slow your metabolic function, drive insulin resistance, and make that weight stick fiercely to your midsection. But there are also some simple, proven ways to get it back on track!   Join me today to learn:   The major hormones and lifestyle factors that lead to stubborn weight gain and poor metabolic health Simple lifestyle recommendations to boost metabolic function and insulin sensitivity Tips to make your workout actually effective (so it doesn’t leave you more tired and drained than before) How to leverage fasting, nutrition, supplements, and more to enhance your ability to lose weight easily and safely And more!   Mentioned in this episode: Essentially You episode #243: What You Need to Know About the Stages of Perimenopause and How to Address Them Essentially You episode #270: Why Do We Gain Weight Even When We Don’t Eat Sugar? The Essential Oils Menopause Solution Magnesium Restore Liver Support supplement Essentially Whole® supplement store: shop today to get all your nutrient essentials! Just Thrive spore-based probiotic (use code MARIZA15 for 15% off your purchase!)   Related Resources: 5 Easy Steps to Help Reverse Insulin Resistance 5 Ways to Boost a Healthy Metabolism   Essentially You episode #258: Create a Metabolism-Boosting Morning Routine with Nagina Abdullah
Jun 04, 2021
273: Why Do Women Need To Intermittent Fast Differently, Especially Over 40 w/ Dr. Mindy Pelz
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If You Are Ready To Take Back Your Health Through Intermittent Fasting You Should: Divide your day into a window where you are eating and a window where you are fasting Prioritize healthy foods and limiting the wine to get your insulin levels in check Boost your oxytocin through self-care acts to lower your stress   As our bodies and hormones change with age, our lifestyles have to change with them. What worked for you five years ago or even one year ago isn't necessarily going to work for you today. That is why we need to take the changes our body is going through into account and do everything in our power to help our bodies create more energy, improve mental clarity, and manage insulin resistance. The best way to do that? Intermittent fasting.   Understanding the Fasting Movement With Dr. Mindy Pelz Dr. Mindy Pelz D.C is a best-selling author, keynote speaker, nutrition, and functional medicine expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Today, she is here to provide you with practical lifestyle tools so that you can reclaim your health in menopause and beyond.   Simple (but Necessary) Lifestyle Changes By the time we reach the age of 40, a necessary lifestyle change needs to happen. If it doesn't, you will suffer more, and nobody wants that. The truth is, you can't outsource menopause, and it is up to you to listen to what your body is going through during this time of hormonal change.  When making the first steps towards this lifestyle change, intermittent fasting can be a great starting point. Intermittent fasting helps you to manage your insulin and prevent disease later in life. Your health is more important than ever before, and Dr. Mindy literally wrote the manual to help women step into menopause and all its glory.   Get Your Energy Back With Intermittent Fasting By simply dividing your day into a window where you are eating and a window where you are fasting, you can get back your energy, improve your mental clarity, and manage your insulin resistance. The benefits of intermittent fasting, especially for women 40 and over, are huge, and the science proves it. You cannot stress your way into a ‘better’ menopause. But, all it takes is a few simple lifestyle changes that can have endless benefits to your overall health and longevity. As your metabolism changes, so do your body's needs. With intermittent fasting, you can be sure that you are doing everything in your power to enter this next phase with ease and grace. Are you ready to experience the transformations that we have been talking about and experiencing in real life? Share the role intermittent fasting has played in your health journey with me in the comments section of the episode page.   Quotes: “Menopause is an extreme sport, and if you are not prepared for it, you are going to go down.” (5:29) “That's really the gift that we have to give women back. If you are depressed at 40 and over, if you are anxious, if you are not sleeping, if you are suicidal, you are not going crazy. You are just missing your hormones. And now let's work to naturally bring that back for you.” (15:32) “Just because you make a hormone, doesn't mean you metabolize that hormone and are getting it into the cells. So for the woman that is going through menopause, estrogen is already declining. So you want to use as much of that estrogen as you possibly can.” (27:32) “If you don't change your lifestyle, and all you do is HRT, then you are actually setting yourself up for more disease because you haven't actually created a lifestyle that will naturally balance these hormones on their own.” (31:52) “This has to change, but it's only going to change by women banning together and talking about it and sharing our experiences in a collaborative and wonderful way and looking at our lifestyle and making those changes.” (34:25)   In This Episode Questions you have to ask yourself when finding your answer to your menopause symptoms (10:10) How to reframe your lifestyle and mindset to reclaim your life and hormones (15:50) Tips for regulating your stress, cortisol, and insulin levels through intermittent fasting (24:34) Things that you need to know to avoid disease in your 50’s and 60’s (31:58) Why fasting is the first step for women over 40 looking to address their symptoms (36:56)   Resources Mentioned: Order the Essential Oils Menopause Solution book and get access to the Menopause Toolkit ($500 in bonuses) The Menopause Reset Book by Dr. Mindy Pelz Dr. Mindy Pelz Website Follow Dr. Mindy on Instagram | Facebook | YouTube   Related Episodes:  Essentially You Episode #257: Reduce Inflammation, Recharge Metabolism and Create Balance with Intuitive Fasting with Dr. Will Cole   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jun 01, 2021
272: 5 Simple Ways to Boost Your Energy Levels Instantly
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Going through life feeling drained and exhausted is HARD. Every single day is a struggle. You feel stressed and overwhelmed by even the little things. And it feels like there’s no way out. But a vibrant, energy-filled life is within your reach! Small, daily rituals have the power to totally transform your energy levels and refill your tank so you face your day with a zest you thought was gone for good.  Tune in to today’s episode for 5 easy wins you can incorporate every single day to instantly uplevel your energy, productivity, and focus! Listen now to hear:   The many ways exhaustion, fatigue, and energy crashes can manifest in your life (some of these things even feel “normal”) 5 daily rituals you can leverage to turn your fatigue to energy, without big expenses or time commitments The #1 nutrient deficiency in women that contributes to exhaustion Key supplements that help enhance energy naturally (without a crash a few hours later) And more!   Mentioned in this episode: Essentially Whole® Memorial Day Sale (up to 25% off site-wide) Magnesium Restore Activated B Complete Adrenal Love The Essential Oils Menopause Solution + over $500 in bonuses   Related Resources: Get More Energy with These Top 3 Habits Best Supplements to Overcome Stress and Get More Energy Essentially You episode #241: 5 Ways Magnesium Rescues Your Hormones and Energy
May 28, 2021
271: Change Your Life by Cultivating More Self-Love and Self-Compassion w/ Kerry Tepedino
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If You Want to Transform Your Life with More Self-Love You Should: Get clear on your vision and your big ‘why’ Surround yourself with a tribe that will support you and bring you into tomorrow's results Figure out what is holding you back from being the woman you want to be and take small daily steps to change that Learn the skills to transform your life again and again and again   I believe with my whole being that our transformation is waiting on the other side of self-love. Me and my guest today, Kerry Tepedino, live in self-love every single day and credit it to the massive changes we have made in our lives both mentally, physically, emotionally, and spiritually. By cultivating more self-love and self-compassion, you can radically change your life for the better and become the woman that you want to be in the world.   Creating a Life of True Happiness Kerry Tepedino is a global leader in women’s personal development focusing on mindset mastery, emotional intelligence, and self-love. She supports women in challenging their self-defeating behaviors and overcoming past traumas and fears to create a life of true happiness rooted in self-love. Her programs have supported thousands of women in up-leveling their lives in all areas, including physical, mental, and emotional health, relationships, professional careers, finances, and more.   Getting Clear on Your ‘Why’ Over ten years ago, Kerry made a contract with herself to always go after her big ‘why’. By getting clear on her vision, she has changed her life using self-love to reverse engineer what she wants out of life. Kerry has created the perfect formula for having the life you want and is here today to share the role of self-love in this formula. By empowering yourself with the skills necessary to transform your life, again and again, you can feel confident in your ability to have your own back and course correct when you fall. Nobody’s life is perfect, but accepting and embracing self-love as part of your daily routine, you can create the perfect life for yourself.   Are You Ready to Have It All? Kerry believes that if you stay stuck in yesterday's decisions and conversations, you will never achieve tomorrow's results. You are the common denominator between everything that is happening in your life, which is why you have to do the inner work through small daily steps in order to be in the driver's seat of your life again. What is the gap between where you are now and where you want to be? What is holding you back from becoming the woman you respect out in the world? By shifting your mindset, you can create an environment that works for you and take your life from ‘good’ to ‘extraordinary’. What lesson that Kerry discussed resonated the most with you? Who are you most excited to hear from during the upcoming Women’s Total Transformational Summit? Share your thoughts with me in the comments section of the episode page.   Quotes: “The key factor to turning my life around was self-love. And without that foundational piece, the foundation crumbles.” (12:34) “If self-love isn't there, then something else is going to be there. If it's not self-love then what is it? Is it perfectionism? Procrastination? If it's not self-love, is it overindulgence of the wine or the food or the sex or the shopping or recreational or medicated drugs? Whatever it is, what's taking the place to make you feel good in that moment about yourself? (19:58) “When we focus on us, everything naturally goes to the next level, our finances, our relationships, our physical health. Everything can go to the next level because we have upgraded who we are and that naturally impacts every aspect of our life.” (22:13) “As I started to take good care of myself, I started to trust that I had my own back. And once I was able to trust myself that I had my own back, I started to build confidence up in myself, I started to allow myself to dream again, I started to believe that it could happen for me, and again it all started in the mind.” (29:47) “Learn to get comfortable with being uncomfortable. If you learn that piece, you have nothing left to fear.” (32:39)   In This Episode How Kerry manifested her new twins by cultivating self-love and being present (6:38) Why you need to come back to your ‘sacred self’ in order to experience true transformation (19:02) Tips for getting started when cultivating more self-love and self-compassion (23:00) How the Sacred Self System can help you master your mindset and more (30:38) Learn about the Women’s Total Transformational Summit and how it can help you sustain your transformation (34:17)   Resources Mentioned: Daily 5-Minute Self-Care Journal Get Your Free Ticket to the Women’s Total Transformational Summit Own Your Rituals Free Gift Kerry Tepedino Website Follow Kerry on Instagram | Facebook | YouTube   Related Episodes:  Essentially You Episode #124: How To Create a Fit & Healthy Body and a Life of Self-Love with Bree Argetsinger Essentially You Episode #232: How I Radically Transformed My Stressaholic Behaviours and Traded Them In for More Peace with Dr. Mariza Essentially You Episode #252: 5-Minute Wellness Routines To Feel Good Now with Robyn Downs   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
May 25, 2021
270: Why Do We Gain Weight Even When We Don’t Eat Sugar?
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You eat “healthy” foods, avoid sugar, yet you STILL can’t seem to shake that stubborn weight. What’s going on?? I’m shedding light on this very thing today. Your metabolism is a complex system governed by lots of different hormones and other factors, so tune in today to pinpoint exactly what’s holding you back from your weight goals. In this episode, you’ll learn: The 4 major hormones that determine your metabolism and ability to lose weight (and how each go wrong) The 10+ other reasons you could have poor metabolic fitness and struggle to lose weight Simple, daily switches you can make to boost your metabolism and lose weight safely And more!   Mentioned in this episode: Essentially You episode 219: How to Identify Low Thyroid Function and What Labs to Immediately Request| Essentially You episode 266: 5 Simple Ways to Boost Your Metabolism  Liver Support Blend   Related Resources: 5 Ways to Boost a Healthy Metabolism   Essentially You episode 258: Create a Metabolism Boosting Morning Routine with Nagina Abdullah
May 21, 2021
269: Owning The Wisdom of Menopause w/ Dr. Christiane Northrup
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If You Want To Own The Wisdom Of Menopause, You Should: Stop listening to the narrative of society that says you have no power over the changes happening in your body Equip yourself with the knowledge of what your hormones are doing and how you can best support them Allow yourself to feel your feelings and grieve your loss without falling subject to the victim mentality Nourish your body through natural remedies to allow yourself the smoothest transition possible   Women in our society are taught that being miserable is just a normal part of mid-life, and nothing could be further from the truth. By taking control over what is happening within your body during this time of transition, you can make sure that life is happening for you, not to you. It is totally within your power to reinvent who you are during this time and what this next phase is going to look like for you with the right knowledge and natural remedies.   Tuning Into Your Inner Wisdom with Dr. Christiane Northrup Christiane Northrup, M.D., is a visionary pioneer in women’s health. Along with being a board-certified OB/GYN with more than thirty years of clinical experience, former assistant clinical professor of OB/GYN at the University of Vermont College of Medicine, she is also a three-time New York Times bestselling author of Women's Bodies, Women's Wisdom, The Wisdom of Menopause and Goddesses Never Age. Dr. Northrup embraces medicine that acknowledges the unity of mind, body, emotions, and spirit and teaches women to create health by tuning into their inner wisdom.   Don’t Listen to the Narrative Society Pushes Onto You Big pharma and the mainstream media have been pushing the agenda of pills, suffering, and the patriarchy for years. Because of this false story, women have been forced to buy into the narrative that there is nothing you can do when it comes to the transition of perimenopause and menopause and that this is the beginning of the end. Dr. Christiane wants you to know that is absolutely incorrect. You have the power to transition from your previous ‘normal’ to something more beautiful than you could ever imagine. By owning your power and going inside yourself to discover the things that inspire and uplift you, it is possible to have this next phase be whatever you want it to.   Nourishing Your Body from Cell to Soul The planned decrepitude that is part of our culture does not have to be part of your experience. Through the little ways, you love and nourish yourself from cell to soul will set the tone for how you experience this next phase of your journey. The changes your body is going through are not a betrayal, but simply an opportunity to push the envelope and discover what is truly going on inside of you. Through simple, natural, and effective remedies, you can take back control of this transition, dip into the fountain of youth, and reclaim your voice. How you experience perimenopause and menopause is up to you, so what are you waiting for! Are you ready to embrace every single phase of your life, including the new beginning that happens with menopause? Share what you are most excited to integrate into your journey with me in the comments section of the episode page.   Quotes: “Yes, there are all these things that you can do. But you have to really look at the fact that this menopausal transition is a rebirth. It is a rebirth and it is going to bring up all of the unhealed business of your past.” (12:43) “The feminine is under attack, the womb is under attack, so more than ever we need the wisdom of menopause, we need the wisdom of essential oils, we need that feminine wisdom.” (21:17) “There is a whole lot of life after menopause. The average age of the final period that is menopause is 52. So think about it, 52 to 80, that's a lot of time. Are you going to use that running to the doctor, getting on prescription meds, or are you going to use it building the best body you have ever had in terms of strength and flexibility? Having the most fun you have ever had, finally, because you have had your job and your career and your family, it's your time!” (25:22) “There are energetic cycles that the female body goes through, and this is when you wire in more wisdom. I can't explain it, but I have seen it.” (39:46) “Yes, you have to feel your feelings and grieve your losses, you have too. But on the other hand, you cannot do well in the time past menopause if you are in the victim position.” (44:45)   In This Episode The inspiration behind wanting to serve women during the menopause phase (7:18) How to avoid the ‘mother-daughter chain of pain’ and the programming of society (18:20) What happens for many women at the age of 52 and natural ways you can tap into the fountain of youth (26:24) Why it is okay to grieve the loss of your reproductive abilities at any point of your life (34:20) How to nourish the body from cell to soul to allow for an easy transition (42:28)   Resources Mentioned: The Essential Oil Menopause Solution Book Bonuses Practice Makes Pleasure: The Art and Science of Falling in Love with Your Life FREE audio download The Wisdom of Menopause (4th Edition): Creating Physical and Emotional Health During the Change Dr. Christiane Northrup Website Follow Dr. Christiane on Instagram | Facebook | Twitter   Related Episodes:  Essentially You Episode #264: Move Over JLO: How My Beautiful Mama Redefined 50 and Beyond On Her Terms Essentially You Episode #204: How to Reverse Reproductive Aging And Upgrade Your Baby’s Epigenetics with Dr. Cleopatra Kamperveen   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
May 18, 2021
268: The Number One Hormone Imbalance Connected to Stubborn Weight Gain
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There’s nothing more frustrating than when weight shows up out of nowhere and won’t budge no matter what you try. But I’ve found that weight gain is ALWAYS a symptom of something else happening in your body, and today I’m sharing the most likely culprit! Insulin resistance is super common thanks to high levels of stress and inflammation in our lives. But it’s causing more damage beneath the surface than you might realize. Tune in today to hear: Why insulin balance matters so much, especially for women in perimenopause and menopause How insulin resistance and blood sugar instability contribute to stubborn weight (especially around the belly) Testing criteria to establish if you are facing insulin resistance Simple, natural tools and switches to get your insulin sensitivity back on track   Mentioned in this episode: Levels app Crave Reset Magnesium Restore Vitamin D Complete   Related Resources: Essentially You episode #236: The Truth about Metabolic Dysfunction and How to Address It Head On with Dr. Casey Means The Top 3 Hormones that are Driving Your Internal Chaos 5 Ways to Boost a Healthy Metabolism
May 14, 2021
267: The Gut Hormone Connection and What You Can Do To Start Healing Your Gut Today w/ Tina Anderson
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If You Want To Heal Your Gut, You Should: Recognize the significance of your gut health when it comes to all aspects of your body  Limit your toxic exposure, practice mindfulness, and fill your plate with diverse foods Integrate spore-based probiotics daily and consistently to help your gut garden come back to life   Hormones and the issues you may be having with your gut are not often discussed in the same sentence, but the truth is that your hormone imbalance is directly related to what is going on in your gut microbiome. Headaches, aches and pains, your energy levels, and your hormone imbalances are all directly related to your gut. The good news is there is a simple and effective way to heal your gut, which in turn will heal the other parts of your body by taking care of your gut microbiome through simple and effective solutions.   Sharing Wellness With Tina Anderson Tina Anderson has had a unique start in the world of health and on some unusual terms. While she began her career in law, she made the switch to a family pharmaceutical company after the birth of her second child. What she saw in the industry shocked her and made her change direction once again into the field of natural health. Along with her husband, she has created a unique supplement line, Just Thrive, that contains superior probiotic strains of the renowned researcher Dr. Simon Cutting. Tina is passionate about sharing her love of wellness to help others live their best physical and emotional lives.   Everything Starts With the Gut Did you know that every single disease out there can be traced back to an imbalance in your gut? Everything from our mood-elevating hormones like serotonin to our ability to handle different foods is founded in the gut. This is why it is so important to get to the root cause of your sensitivities and heal them from the inside out. The most intimate environment between you and the external world is your gut, which is why it is so necessary to create an environment where your gut microbiome can flourish and maintain a healthy level of diversity. By limiting your toxic exposure, practicing mindfulness, and promoting diversity, you can heal your gut and inflammation so that you can start living symptom-free.   Spore-Based Probiotics Are a Game Changer Spore-based probiotics can act as the gardener to your gut, pulling the weeds, replanting, and repopulating the plants in your gut to help them come back to life and act as a functional and effective solution to everyday gut support. It is amazing how quickly we can rebuild our gut health simply by incorporating the right spore-based probiotic into our routine every single day.  I have personally been taking Just Thrive probiotics consistently throughout my pregnancy and beyond to ensure that my and my little man's gut microbiome is healthy and thriving. Taking this probiotic is one of the simplest ways that you can take care of your microbiome, help pass on a healthy microbiome to your family, and help the garden of your gut come back to life. Are you ready to take simple, easy, and daily action towards healing your gut and the rest of your hormonal symptoms? Share what you are doing to replenish your gut health with me in the comments section of the episode page.   Quotes: “We have to start at the gut. The gut is really paramount for every aspect of our overall health.” (5:22) “Every single disease that is out there always comes back to an imbalance in your gut. Every single one. It is paramount, it is the first thing that you do when you are talking about maintaining overall health.” (10:01) “We want diversity. So fasting will help with diversity, eating a diverse group of foods helps with diversity, and even just mindful practices… it absolutely helps your gut.” (25:43) “With spore-based probiotics, it is a very different approach. It is going in and taking the plants that are already in the garden, or the good bacteria that is already in your gut, and helping bring it back to life. And this is how we create diversity.” (29:27) “We are meant to be consuming these strains on a daily basis. And not only that, we are living in this completely toxic world, we are living in this world that is so offensive to our gut health, that it is so important to be taking them on a daily basis and a regular basis.” (33:29)   In This Episode When you can expect to start seeing changes when it comes to your gut health (6:25) How your gut health can impact your anxiety and other hormone challenges (11:08) Which Thrive Products can help you be proactive when it comes to the foods you are eating (19:33) What you can do on a daily basis to help your gut withstand the offenders of modern life (24:17) The number one thing that you can do to support your gut consistently through spore-based probiotics (28:35)   Resources Mentioned: Just Thrive Website - Use Promo Code ‘Relief’ for 15% Off Your Purchase Follow Just Thrive on Facebook | Instagram   Related Episodes:  Essentially You Episode #230: Dismantling Myths About Leaky Gut, Gut Health and Probiotics with Tina Anderson   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
May 11, 2021
266: 5 Simple Ways to Boost Your Metabolism
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I’m so excited to be back answering your biggest hormone questions on Friday Q&A episodes! Today I’m tackling a big one: how to restart your metabolism, especially at age 35+, when nothing you do seems to turn the needle to lose weight.   I was stumped at age 36 when I suddenly gained 15 pounds over the course of 6ish months, even though I was actually exercising more and still eating well. But then I uncovered some underlying hormone issues and found out something: weight resistance is ALWAYS a symptom of something else going on in your body.   Check out this quick episode today for some instant wins to help you crack the code on your stubborn weight and give your metabolism a reboot safely, inexpensively, and instantly!   Tune in today to hear: The biggest root causes of a lagging metabolism and stubborn weight, especially over age 40 Exactly what your metabolism is, how to understand where the problem is, and how to fix it 5 quick, daily rituals and switches you can implement instantly to break through weight resistance and naturally reboot your metabolism   Mentioned in this episode: The Essential Oils Menopause Solution Magnesium Restore Zen Sleep Dr. Mariza’s Instagram Related Resources: The Top 3 Hormones That Are Driving Your Internal Chaos Essentially You episode #259: Create a Metabolism-Boosting Morning Routine with Nagina Abdullah Essentially You episode #256: How to Build Lean Muscle and Boost Your Metabolism Based on Your Menstrual Cycle, Even in Perimenopause with Dr. Stephanie Estima
May 07, 2021
265: How to Practice Joy in a Time of Adversity and Release Your Happy Brain Chemicals (Dopamine, Oxytocin, Serotonin, and Endorphins) w/ Radha Agrawal
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If You Want To Add More Joy To Your Life, You Should: Integrate daily movement practices that boost your Dopamine, Oxytocin, Serotonin, and Endorphins Join or create a community that makes you feel included and supported Start viewing joy as a non-negotiable part of every single day   When I think about the most important things in my life, the list includes family, friends, health, and joy. But a lot of us can struggle with that last part, especially during times of adversity. The good news is that you can create more joy in your life by making it a priority every single day and coming home to the community around you.   Joy Should Be Non-Negotiable with Radha Agrawal My friend Radha Agrawal literally oozes joy. She is the co-founder and CEO of DAYBREAKER, a global community focused on creating joy through movement practices, co-founder of Thinx, and author of Belong: Find Your People, Create Community, And Live A More Connected Life. Radha’s joy-sparking power has earned her global recognition, an opening spot on Oprah’s latest tour, and has brought her her greatest joy in life, her 20-month-old daughter Solei.   The 8 Core Pillars of Joy After feeling lost and distracted in her 20’s, Radha decided that she wanted to come home to herself and reprioritize her joy in her life. This realization lead her to identify the 8 core pillars for finding joy in your life and has made a daily commitment to practicing those pillars. Practicing joy, making friends and building community have become a touchstone in her life and she has launched her businesses as a way to help others do the same.   Using DOSE To Reverse Engineer Your Happiness Chemicals Radha’s mission is focused on helping others open up their neurochemical pathways through movement practices. These practices don't take much time, but they are a daily investment that is simply non-negotiable. By joining a space where a community can gather and create joy together, you can reverse engineer your happiness chemicals (Dopamine, Oxytocin, Serotonin, and Endorphins) to create functional happiness for yourself and the people around you. By inviting joy into yourself, and then spreading it to those you interact with, you will be able to integrate pleasure stacking into your life and start enjoying more than you ever thought possible. Are you ready to DOSE your life and pleasure stack through joy practices and movement? Share how you are going to cultivate more joy into your life with me in the comments section of the episode page.   Quotes: “Sometimes along the way we lose ourselves. And for me, at 30, I had kind of lost myself. And I sort of said to myself, ‘okay, this is the beginning of my path to returning back to joy, returning back to myself, returning home to the deepest sense of belonging and belongingness in me, and then in the humans, I surround myself with, and then all of life's juice will open from there.” (8:14) “It was just such a wild experience, to support 15,000 people in opening up to their 2020 vision. Little did we know that Covid would happen, but in that time, in that experience, in that stadium, it was this joy bubble that I will never forget as long as I live.” (16:26) “How grateful I am at 42, and at 40 years old for my body to have a baby. So to juggle for me is actually a gift, and I really see it as that. So in those moments where I am feeling stressed or feeling overwhelmed with all the responsibilities of being a mom and being a professional, I am constantly reminding myself what a gift it is.” (19:32) “That’s what practicing joy is, it's finding movement practices in moderation that aren't going to crush your body, but that's going to invite something that you want to do every day because it feels good.” (28:42) “The reason why men separated us was because they knew if women were too connected and too supportive of each other, that we would just instantly take over the kind of sex species in terms of who would be leading the planet. And I just think this is really the time for us to hold hands as a community of sisters.” (38:02)   In This Episode Learn about the ‘secret sauce’ to the successful community that is DAYBREAKER (11:00) What it was like to navigate new motherhood while on tour with Oprah (13:55) How the DOSE method can help you show up during times of serious adversity (21:58) Ways to incorporate joy and movement practices as part of your daily routine (30:15) The power of community and surrounding yourself with a supportive collective of women (37:40)   Resources Mentioned: Free 2 week trial of DOSE membership plus 50% off the first month with code "drmariza" DAYBREAKER Website Follow DAYBREAKER on Instagram Follow Radha on Instagram   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
May 04, 2021
264: Move Over JLO: How My Beautiful Mama Redefined 50 and Beyond On Her Terms w/ Jody DeLeone
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If You Are Ready To Redefine Menopause On Your Terms, You Should: Equip yourself with the knowledge of what is happening inside of your body and how you can best take care of yourself Embrace healthy habits to keep your hormones happy and your energy levels up Find a support group that will help you achieve your goals and stay positive   When I look at my mom, I think to myself, ‘this is who I want to be when I grow up’. My beautiful mama was the inspiration for my new book, The Essential Oils Menopause Solution, and is here today to share her story of redefining menopause on her own terms. After years of suffering through perimenopause, my mama experienced a massive transformation in just under 30 days using my 21 Day Hormone Makeover Program. If you are sick and tired of the trials and tribulations of perimenopause and menopause and are looking for a way out, this is the story you need to hear.   Redefining Menopause with Jody DeLeone My brave mama reframed her life, shifted her mindset, and adopted the habits that supported her vision of how she wanted to feel on the daily. She is an entrepreneur, competitive tennis player, a 9-time marathon runner and 50+ half marathon runner, and so much more. Today she is living proof that you can redefine what life is like in perimenopause, menopause, and beyond with ease, grace, youthfulness, confidence, and energy.   Suffering Is Optional One thing I know for sure is that while perimenopause and menopause are inevitable, suffering is entirely optional. You deserve a body that works for you at every age, and the myth that menopause is a dreaded time signaling the beginning of the end is simply not true. It is entirely possible to cultivate your vitality, energy, and longevity during perimenopause, menopause, and beyond with the help of my Hormone Makeover Program found in my new book, The Essential Oils Menopause Solution. This program can help you increase your metabolism, give you the energy that carries you throughout the day, and help your brain fire on all cylinders in a way that works for your unique body and lifestyle.   How Do You Want To Feel 30 Days From Now? Through a combination of diet, sleep, exercise, community, and connection, my mama has redefined what her 50’s and beyond look like, and you can too. By getting clear on how you want to feel and what you want out of your health and life, you can incorporate these simple hormone-loving habits into your daily routine with ease and grace.  At the end of the day, my mama believes that love, gratitude, and positivity are key players in what keeps you youthful. It is totally possible for you to achieve your goals and enter into this amazing new phase of your life without the struggles that generations of women before us had to endure. Now is your chance to take back control of your body through simple and natural solutions, so let's do this! Are you ready to join the revolution of redefining what it means to be in perimenopause, menopause, and beyond? Share what you are most excited to learn about in my new book, The Essential Oils Menopause Solution, with me in the comments section of the episode page.   Quotes: “I remember my father would always pull me aside and he would say ‘we need to forgive your mother because she is going through the change of life’. I never knew what the ‘change of life’ meant, I do remember him taking me aside and telling me that, but I had no idea. I just remember there was a woman who when I was young I would come home from school and she would be singing show tunes… and I don't know when exactly it happened, but the singing stopped, and it never came back.” (15:20) “Being a woman shouldn't be about suffering, and yet there were so many things that I went through in perimenopause and menopause where I just knew it wasn't right, I just don't know how to fix it, or I guess I didn't know it could be fixed.” (16:12) “There is definitely a movement for women now to recognize that we need to be building each other up, we need to be helping each other, we need to recognize each other's successes, and actually help each other get through difficult times.” (23:58) “I think if you are going to go do an activity, wear something that makes you happy!” (28:51) “I think the most important thing is really don't compare yourself to anybody else. And really think about what you would like to accomplish, because I think setting goals is really important, and it doesn't have to be anything huge.” (32:41)   In This Episode The specific moment that shifted my mom's perspective on how the incredible years of menopause could feel (7:30) Which symptoms in perimenopause and menopause you should be prepared for (18:10) How to boost your resilience by incorporating community and connection into your daily exercise routine (22:17) Tips for achieving my mama's youthfulness through healthy healthcare habits (26:23) Advice for women looking to redefine menopause for their own unique body and lifestyle (31:52)   Resources Mentioned: Order the Essential Oils Menopause Solution book and get access to the Menopause Toolkit ($500 in bonuses) Buy The Essential Oils Menopause Solution on Amazon   Related Episodes:  Essentially You Episode #263: Discover How To Shatter Menopause Myths, End Disruptive Hot Flashes and Energy Crashes and Rev Up Your Metabolism   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
Apr 27, 2021
263: The Essential Oils Menopause Solution
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If You Want To Embrace Your Hormonal Changes You Should: Equip yourself with the knowledge necessary to understand what is truly going on with your body Stop believing menopause myths and shift your mindset towards the possibility of an amazing new future Give your body what it needs to thrive during this time of hormonal transition   Are you tired of hearing that what you are experiencing in your body is just a symptom of getting older? So many women are given band-aids by doctors who don’t truly understand what is going on with their bodies during perimenopause, menopause, and beyond. My new book, The Essential Oils Menopause Solution, is my answer to debunking these menopause myths and helping women just like you find solutions that promote actual healing.   Become the CEO of Your Health I am a functional practitioner, women’s hormone expert, and the author of eight books, including my newest book, The Essential Oils Menopause Solution. I am passionate about helping women in perimenopause and menopause find natural solutions to their hormone issues. For the past twelve years, I have dedicated myself to empowering women to get to the root cause of their hormone issues and become the CEO of their own health.   You Can Thrive During Times of Transition Every woman deserves a body that works for them at every stage of their life. It is incredibly important to understand what is going on with your hormones during the time of perimenopause, menopause, and beyond, which is why I have created my 21-day program to help you thrive through this time of transition. My program is tried, true, and tested and will help you take back control over your hormones, energy, metabolism, and everything in between.   How To Make Menopause the Best Time of Your Life So often, women are told that menopause, and the symptoms that come along with it, are just an inescapable truth. In reality, menopause can open the door for a new beginning full of energy, wisdom, confidence, and joy. Menopause is not supposed to be a silent struggle; it is an opportunity to open the door for what is possible for all of us. My new book, The Essential Oils Menopause Solution, will help you navigate perimenopause, menopause, and beyond so that you can embrace what is really going on in your body in your 30’s, 40’s and beyond. Are you ready to embrace the possibility of a journey through menopause that helps you rediscover your inner fire? Share what you are most looking forward to learning with my new book in the comments section of the episode page.   Quotes: “The journey of this book has been nothing short of a miracle. And to have it coincide with the miracle of our rainbow baby Kingston makes it so much more special.” (1:14) “It is equally important to know what is going on with our hormone changes at every chapter in our lives, especially during perimenopause and menopause.” (7:06) “To be able to put this comprehensive hormone makeover plan into the book, I cannot tell you how excited I am. Because it is tested, it works, and I know you are going to have such great success with it.” (13:53) “We deserve another way, we deserve to know what is actually going on.” (17:59) “While doctors who don’t really understand what is going on with your body try to slap band-aids on our symptoms, I want you to know there is a better way to reclaim your energy, your focus, your metabolism, and your overall body. And it is called addressing the root causes.” (20:37)   In This Episode Learn what and who inspired me to write my new book (3:41) Discover my intentions for the book and how it will help you navigate perimenopause and menopause (7:22) What my mom does to feel youthful and energized in menopause and beyond (15:53) Debunking menopause myths and the trend that is happening with women over 40 (17:10) Why you need to get to the root causes of what is going on with your body and your hormones (20:21)   Resources Mentioned: The Essential Oil Menopause Solution Book   Related Episodes:  Essentially You Episode #233: Debunking Menopause Myths Once and For All with Dr. Mariza Essentially You Episode #235: Debunking Menopause Myths Once and For All (Part 2) with Dr. Mariza   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Apr 20, 2021
262: Overcoming Estrogen Dominance at Any Age w/ Magdalena Wszelaki
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If You Want To Overcome Your Estrogen Dominance You Should: Pay attention to your symptoms and get tested to identify which type of estrogen dominance you are experiencing Rethink the products and medications you are using and the impact they could be having on your hormones Include liver detoxifying foods, herbs, and supplements into your daily routine Stay consistent about detoxing your pathways and balancing hormones in order to see results   Are you in your mid 30’s or 40’s and are having a hard time recognizing yourself? Are you experiencing unexplained weight gain or crazy PMS symptoms that make you want to smash your head against the wall? The culprit could be estrogen dominance. Most doctors don’t know that estrogen dominance is at an all-time high for women over 35, and it is often overlooked or dismissed. The good news is that you can reverse your hormone imbalance symptoms through natural remedies that can help you start feeling your best again.   Overcoming Estrogen Dominance With Magdalena Wszelaki Magdalena Wszelaki is the founder of Hormones Balance, an online community dedicated to helping women rebalance their hormones naturally. She is also a certified nutrition coach, herbalist, a published bestselling cookbook author, speaker, and educator.  After a health crisis that resulted from a highly stressful life in advertising, starting from Graves’ and Hashimoto’s Disease to adrenal issues and estrogen dominance, Magdalena was disappointed by the lack of information she found. Her new book, Overcoming Estrogen Dominance, seeks to provide a clear and complete path to empower women with what to do about their hormonal imbalance.   A Comprehensive Guide to Hormone Imbalance When it comes to estrogen dominance, there is a lot to unpack. Estrogen dominance is on the rise and has been linked to allergies, autoimmune, breast cancer, infertility, blood clotting, fibroids, accelerated aging, and much more.  Millions of women are dealing with estrogen dominance symptoms without even knowing it, which is Magdalena’s mission to change. Correcting your hormone imbalance can change your life, and it all boils down to the detoxification of your liver pathways and eating for your hormones.   Consistency Is Key The first step to healing your estrogen dominance is by paying attention to your symptoms and identifying which of the two types of estrogen dominance you are struggling from. Knowing the cause of your hormone imbalance is crucial to feeding your body the right foods, herbs, and supplements to get onto a path of healing.  Being consistent in your efforts to balance your hormones and detoxify your liver also plays a massive part in your recovery. Magdalena is here to share simple and easy ways to apply and adopt healthy strategies into your daily routine so that you can correct your hormonal imbalance through natural remedies. Are you ready to empower yourself with the necessary knowledge to rebalance your hormones, detoxify your liver and overcome your estrogen dominance? Share which of Magdalena’s tips you will try first with me in the comments section of the episode page.   Quotes: “I realized it was a condition of hormonal imbalance that so many women are impacted by… and yet it is so underdiagnosed, and misdiagnosed, and unaddressed or dismissed by conventional medicine doctors.” (8:14) “The resources about estrogen dominance were sparse, some of them were incorrect, and worst still, they were all over the place… that’s when I decided to put everything together in the book to help women and empower women what to do about this hormonal imbalance.” (10:53) “If somebody doesn’t have the budget to do testing, or doesn’t have access… just going by the symptoms alone, don’t ignore those.” (24:26) “Doing only two detoxes a year and saying that is all you do for your liver is a bit like saying I only clean my house two times a year.” (30:08) “Simple things that we can do on a daily basis will really help you support your liver like that every day, and not just be dependent on some deep detox you are doing once a year.” (33:32)   In This Episode The most common age groups to experience estrogen dominance and what you should be looking out for (11:38) The role of cosmetics, household products and birth control in hormonal imbalance (15:03) What you can do if you are dealing with estrogen dominance or liver buildup symptoms (18:36) Herbs and supplements that can help you balance out your hormones (25:20) Foods that you should add into your routine to support your liver detox pathways (29:10)   Resources Mentioned: The Essential Oil Menopause Solution Book The Best Supplements for Estrogen Dominance How Estrogenic Are You Quiz Overcoming Estrogen Dominance by Magdalena Wszelaki Hormones Balance Website Follow Magdalena on Instagram | Facebook Cooking for Hormone Balance by Magdalena Wszelaki   Related Episodes:  Essentially You Episode #161: Why We Need to Address Estrogen Dominance with Magdalena Wszelaki   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Apr 13, 2021
261: Unlocking Your Resilience During Times of Adversity w/ Komal Minhas
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If You Want To Unlock Your Resilience You Should: Allow yourself permission to step into your identity after overcoming illness or adversity Form a community that makes you feel seen and heard in your lived experiences Find rituals such as organizing and journaling that can help you feel solid in your wellness foundation Tap into your cycle, heritage, and identity to become clear on the legacy you want to leave behind   If there was ever a year that tested our personal resilience, it was 2020. While many of us are trying to search for normality in the wake of this pandemic, many of the stressors of 2020 have spilled into 2021. This is why I have asked resilience coach and educator Komal Minhas to the show to have a much-needed conversation about building resilience during these times of adversity.   Resilience Through Adversity with Komal Minhas Komal Minhas helps people better understand their own strengths and capacity as they work to transform the systems we live in and teaches them tactics on how to thrive through times like these. After surviving a cancer diagnosis and a neurological illness at age 26, Komal took her ‘rock bottom’ and turned it into the place where the seeds for her company and her vision were planted. Now 30, she has been featured on Oprah’s Super Soul 100 list, has interviewed Michelle Obama, Rupi Kaur, & Sophie Gregoire-Trudeau, and more, and is the founder and host of the amazing Lessons Learned Podcast.   Life After Illness When it comes to dealing with life while dealing with or overcoming an illness, we often want to put that illness into a box and set it aside and ‘get back to normal’. In Komal’s experience, you need to reconcile with your illness and realize that the reality of your new life is that your illness will always be a part of you. While you may never become the person that you were before your illness, you can face the trauma that you have endured and imagine a new identity for yourself that is more gentle and inclusive of your new needs. Creating a comprehensive plan that tunes into all of the robust parts of your identity will help you enhance both your overall resilience and your wellbeing.   Your Community is Your Power We all know that self-care is important, but creating these daily habits truly is your foundation for wellness. It doesn’t matter if it’s 5 minutes or 5 hours, getting in where you fit in and building a habit of maintaining your resiliency will help you get through difficult times. Organizing your home, giving yourself little projects, and journaling can all help you to clear space for your creativity and energy. In addition to these daily habits, Komal knows that community is the most important way to build your resilience. Having a community that makes you feel seen and heard, and helps you tap into your identity and the legacy you want to leave behind is the biggest way to enhance your resilience and your wellbeing. How do you feel you are doing with your resilience? Has it gotten stronger throughout the pandemic, or has it struggled? Share how you are working to build your resilience with me in the comments section of the episode page.   Quotes: “When I hit that rock bottom, I looked around at the resources available, and there wasn’t much. And so it slowly became my mission to help create resources for folks who are facing adversity, who are going through so much trauma and difficulty in their lives, but who are wildly ambitious. To train them, to support them in better understanding the keys to their resilience.” (10:13) “For me, a resilient life is to look around at your life and say ‘what is the safety net behind me? What have I built as the foundation? What can catch me when and if I fall? Because the fall is sometimes inevitable.” (13:23) “The way that you can focus on organizing the physical spaces that you have control over can also support you in navigating those difficult environments you might be existing in.” (27:44) “It is shocking to some folks when you think of these natural rhythms and how much we can learn from them, and how that can enhance how strong we are and how we show up every day.” (32:57) “The more connected we become, the more willing we become to not only connect to ourselves but each other, and the more powerful, resilient, and whole we become as a collective.” (39:36)   In This Episode The role of resilience when overcoming your health battles and chronic illness (11:59) Why you need to rely on your community to increase your ability to live a resilient life (14:42) Tips for navigating the pandemic and create a sense of organization and calm within your home (18:36) Rituals to ground you and help put a solid wellness foundation into place (28:14) How embracing your menstrual cycle can improve your resilience, creativity, and tolerance (31:10)   Resources Mentioned: Get the EO Menopause Solution Book Here Lessons Learned Podcast Komal Minhas Website Follow Komal on Instagram Dream, Girl Documentary Film   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Apr 06, 2021
260: Becoming a Label-Reading Ninja and Chemically Aware of Dangerous Everyday Toxins w/ Samantha Wright
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If You Want to Start Making Over the Products in Your Home, You Should: Take a good, hard look at the products that fill your home and which ones should be replaced with non-toxic alternatives Do your research and start reading the label before purchasing anything Avoid anything with the word ‘fragrance’ or that could be a victim of greenwashing Try not to get overwhelmed by taking small steps to reduce your toxic load within your home Embrace the healing and cost-effective power of essential oils   Choosing products for your home that are safe for you and your family has become increasingly confusing, especially given all of the greenwashing that happens in our grocery stores. By becoming aware of the everyday products you are using in your household, you can avoid the dangerous everyday toxins that are found in an overwhelming amount of our daily use products and keep you and your family safe.   Creating a Non-Toxic Environment at Home Samantha Lee Wright is passionate about teaching others how to use the power of nature for better health and happiness. Host of the world’s #1 essential oil podcast, The Essential Oil Revolution, Samantha is a master at helping people clear the toxins from their lives and take control of their health. Samantha is here to share tips on how you can become a label-reading ninja and provide you with easy, effective, and affordable ways that you can create a non-toxic environment for you and your family.   Taking Your Health into Your Own Hands Did you know that the cosmetics and personal care industries in the United States are worth 532 billion dollars per year, yet they are some of the least regulated and most chemically filled industries globally? The products we use in our homes and on our skin are scientifically proven to cause the inflammation that we see as the root causes for many chronic illnesses, which is why it is up to us to be conscious consumers when it comes to the products we use. Being a label-reading ninja sounds complicated, but it really isn’t. All it takes is baby steps to help you get past the confusing greenwashing to understand what is in your products. While chemicals are everywhere, the information and availability of healthy products are growing and can make a huge difference in your and your family’s health.   The Power of Essential Oils It is common to feel a bit overwhelmed when getting started with essential oils. Still, a little bit of research can prove how simple essential oils can be when replacing toxic home products with natural remedies that have so many benefits. There are millions of people, families, and children who use essential oils worldwide who find great success with their healthcare needs, and you can be one of them. It is all about finding the balance and consistency that works for you and your family to move away from the toxic chemicals we are faced with every day and empower yourself to make your own health decisions. Are you feeling empowered to makeover your own home with Samantha’s simple, easy and affordable non-toxic tips? Share which strategy you are going to implement first with us in the comments section of the episode page.   Quotes: “At that time, I was a young mom, who didn’t have a lot of time on her hands, I needed quick solutions that were easy and affordable, and essential oils came into my world, and they were just the answer for me.” (12:09) “Instead of getting caught up in that exhaustion feeling or that outrage feeling of ‘why is it so difficult to live a healthy life, darn it!’ then try to instead flip that into a feeling of empowerment and power. Because really where you vote for your dollars makes a difference.” (21:11) “You really can’t take for granted the importance of being your own self-advocate and empowering yourself with that knowledge and to be open and trust your gut.” (29:00) “The only guarantee that you know exactly what is in all of your products is if you make them yourself.” (41:13) “[Essential oils] for me just represent a tool kit that I always have to go to to help me stay in charge of my health and be proactive and stay healthy instead of waiting to get sick.” (46:53)   In This Episode Why chemical awareness is a non-negotiable in our daily modern life (13:21) How to become a more conscious consumer and take back the power of where you spend your dollar (20:18) The importance of creating your own healthcare system and being your own health advocate (25:07) Easy and affordable ways to start removing the chemicals from your home (31:20) What greenwashing is and how to spot it even when the packaging is misleading (39:05) The role of essential oils when creating non-toxic products for you and your family (44:14)   Resources Mentioned: Sign Up For Dr. Mariza’s 14-Day Detox Program Here The Ultimate Tox-Free Home Guide The Essential Oil Revolution Website Follow Samantha on Instagram | Facebook Branch Basics My Green Fills   Related Episodes:  Essentially You Episode #169: Everyday Detox: Strategies For Reducing Daily Environmental Toxic Exposure with Lara Adler   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
Mar 30, 2021
259: Creating Emotional Resilience Throughout the Four Phases of Your Cycle w/ Lucy Peach
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If You Want to Find Emotional Resilience In Each Phase of Your Cycle, You Should: Reframe how you view the four stages of your period and the unique peaks and valleys in each one Embrace and recognize what you need at different times of the month Listen to your body and trust your body to send you signals as to what it needs Track your cycle to help you plan for what your body needs at each phase of the month   We have talked about how to honor your body through the four different stages of your menstrual cycle, but have you ever considered how to honor your emotions? You can harness your menstrual cycle to create more energy, joy, and confidence for yourself by embracing the emotional changes that happen throughout the four phases of your menstrual cycle.  By understanding and honoring what is going on with you through every part of your cycle, you can cultivate the most important relationship in your life, the one with yourself.   It Is Time to Invest in Yourself Lucy Peach is a period preacher from Perth, Australia. With a background in human biology, sexual health education, and performance art, she combines these facets to empower and inspire people with periods to see their cycles as a strength. Lucy works to help women and youth embrace the roughly 450 periods a woman will have throughout her life so they can permit themselves to invest their energy into themselves every month.   Removing the Stigma Around Periods Have you ever felt ashamed that you are not feeling the same all month long? Lucy wants you to know that you are meant to feel different at every part of your cycle and that it is not a bad thing. Every month you have the opportunity to practice your power and get to the bottom of who you are at every phase of the cycle. It can sometimes feel like everyone around us wants us to be in the middle part of our cycle, but we should really be embracing the good in every part of our cycle. Knowing where you are and asking for what you need so that you can use your best power every day of the month is the key to taking back control of your mental capacity.   Taking Back Power by Listening to Yourself Lucy is on a mission to change the way we think about periods and empower other women to change the legacy of how we think about our bodies and embrace them going forward.  Tracking your cycle can help you plan your activities so that you show up with your best foot forward at any time of the month. Knowing what day you are at in your cycle, checking in and tuning into your body, and giving yourself what you need, is how you can use your cycle for good and open the door for more joy, self-confidence, and self-care. How are you working to reframe the way you think about periods and embrace the emotional power that comes with each phase of the menstrual cycle? Share your thoughts with us in the comments section of the episode page.   Quotes: “What if actually you were enough every single day of the month, but you just had a different skill set for that time?”  (13:33) “It’s not a one size fits all. This is a lens to look at yourself through and to really just ask yourself, ‘Where am I? What do I need? What is my superpower today?’.” (20:49) “You’ve got these phases, you might as well use them. You’re going to do this, potentially 450 times, so you get another bite of the cherry every month to explore what you are like when you are at your slowest and quietest, what are you like when you are at your biggest and most extroverted? And how can I really understand myself when I am premenstrual and turning my back on the world, and what can I take before I have to do it all over again?” (34:24) “This whole need to be everything to everybody all of the time is exhausting. We all know that, men know that. But if you can use the menstrual cycle as a kind of tool or a guide, then you can see that you definitely don't need to be the same every day emotionally, because look at what is going on hormonally.” (38:37) “At a woman's first bleeding, she meets her power. In her bleeding years, she practices her power. And in menopause, she becomes it.” (39:46)   In This Episode How to reframe your emotional state throughout the four phases of your menstrual cycle (15:20) Learn which part of your cycle is the most misunderstood and has the most potential for reframing (22:32) Ways that you can embrace all four phases of your cycle and put that framework into practice (29:30) Why doing something creative and tracking your cycle can help you find your daily superpower (36:06) The importance of sharing the knowledge of period power with future generations (40:02)   Resources Mentioned: Period Queen by Lucy Peach Lucy Peach Website Lifehack Your Period Online Course Pre-Registration Follow Lucy on Facebook | Instagram | YouTube | Spotify Follow Dr. Mariza on YouTube   Related Episodes:  Essentially You Episode #186: Debunking Period Myths Once and For All with Nicole Jardim Essentially You Episode #244: How to Eat and Train According to Your Menstrual Cycle with Dr. Stephanie Estima   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Mar 23, 2021
How to Naturally Reverse Estrogen Dominance, Especially During Perimenopause (Re-release Episode 167)
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What we're talking about in this episode! Why you need to care about estrogen dominance and the role it plays in your body Take the estrogen dominance assessment and discover if you may be a candidate Explore the biggest root causes of estrogen dominance and how to address it simply Understand the science behind how estrogen dominance is created inside the body Natural recommendations to reduce your estrogen dominance and heal your hormone imbalance   Episode Summary:  Estrogen dominance is at an all-time high for women 35 years or older in this country. Estrogen dominance can be linked to everything from allergies to autoimmune disorders, breast cancer, infertility and an increased acceleration in your aging process. So what can we do about estrogen dominance? That is where this episode comes in. If you have been told that your symptoms are only fixable through hormonal birth control, hormone replacement, or just something you ‘don’t need to worry about’, I am here to set the record straight. Today I am taking a deep dive into estrogen dominance and covering everything that you need to know.  If you are concerned that you may be struggling with estrogen dominance, this is the episode for you. Everything from naturally reversing estrogen dominance, especially if you are in perimenopause, to the biggest risks and symptoms associated with estrogen dominance are on the table today so that you can gain a clear picture of what is going on inside your body.  What really matters is focusing on loving your gut and loving your liver so that your hormonal pathways can start to serve you instead of hinder you. By taking the steps to address and reversing your estrogen dominance you can take back control of your own health through natural solutions and lifestyle changes that can support your body.  Are you ready to learn about the role of your different bodily functions when it comes to regulating hormones, detoxifying your cells and making changes so that you feel the best you can? Share your story of estrogen dominance and how you turned it around with us in the comments section on the episode page.   Quotes: “I can fully relate to this story and fully relate to the concerns. Because it definitely begs the question of ‘could I have prevented that Hashimotos if I had addressed the estrogen dominance much earlier’? Again, it’s all about getting to the root causes.” (8:09) “Those root causes, they come into the system, and I want to talk about how they ultimately end up throwing off your estrogen levels.” (14:17) “This is why I can’t emphasize enough how important it is to love, optimize, just shower your liver with so much yummy goodness, because it is literally the gatekeeper to save estrogen metabolism.” (18:37) “Whether you fully know if you have got an estrogen dominant issue or not, this is win-win, this is a mega win-win.” (21:56) “Too often we don’t cleanse gently enough or for long enough to get real results. But this detox was designed to give you the perfect amount of time with the least amount of guess-work and hassle.” (33:04) “What if radical self-healing was one step away, and it only took 14 days to jumpstart your hormone balance?” (35:17)   Resources Mentioned: Register for the 14 Day Hormone Weight-Loss Detox Here EY 154: How to Optimize Liver Function to Balance Your Hormones  The Smart Moms Guide to Essential Oils by Dr. Mariza   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube
Mar 16, 2021
258: Create A Metabolism-Boosting Morning Routine w/ Nagina Abdullah
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If You Want To Start Boosting Your Metabolism You Should: Incorporate one of Nagina’s three top morning nutrition recommendations to increase your metabolic flexibility  Find foods to ‘treat’ yourself in the evenings that actually make you feel good the next day Focus on adding in foods rather than subtracting foods for a more sustainable mindset   I truly believe that your morning routine sets your tone for the whole day. But did you know that your morning routine can also help you boost your metabolism and get rid of that stubborn weight just based on what you are putting in your body?   A Metabolism Routine Built for Busy Women Nagina Abdullah is a health coach for women professionals, physicians, and 7-figure entrepreneurs who teaches women how to lose 20-60+ pounds even while working 60+ hours a week. Nagina created her metabolism-boosting morning routine to help herself and other women who have tried everything and are ready to successfully lose weight and create a sustainable and fun lifestyle change.   Why Your Mornings Hold the Power Nagina’s routine mimics my morning routine exactly, which is why I am so excited to have her on the show today. Nagina knows first hand the importance of a solid morning routine and has created her plan to help women focus on adding foods that make them feel better instead of playing into the diet culture mindset of restriction.  Most people don't associate losing weight with having fun, but with Nagina’s, the two go hand in hand and create sustainable, long-lasting results.   Boosting Your Metabolism Starts With Your Plate When you have a metabolism-boosting morning routine, you will see slimming in your belly and the numbers on the scale dropping no matter if you are in perimenopause, menopause, or post-menopause. Nagina has seen women who have been trying to lose weight for decades finally start to see the results they have been craving with her super simple morning routine that focuses on additions instead of restrictions.  With Nagina’s simple, cheap and easy solutions, you can embrace the tested and perfected fat-burning framework that helps you boost your metabolism throughout the day solely based on what is on your plate. If you are looking for the exact steps you need to get the weight off, keep it off, and boost your metabolism while having fun, this is the morning routine for you. Are you already doing one of Nagina’s three major recommendations to boost your metabolism? What is working for you in your morning routine? Share which of her tips was your favorite with me in the comments section of the episode page.   Quotes: “In that moment, I thought, ‘this is not the life I want to live. I do not want to be the woman who is the tired mom, the low energy mom. I don't want to feel uncomfortable in my clothes, I want to feel confident in my body’. And at that moment, something clicked in my brain, and I knew I needed to make a change, and I need to make this fun because I want it to be sustainable.” (9:22) “The reason that we have bloating, a lot of it is the foods we are putting into our body. There are other reasons as well, but the big majority is that we are putting foods in that are causing us to have water retention and are causing our bellies to stick out… and its actually not necessarily fat, a lot of it is bloating (18:34) “You are hydrating your body, and you are boosting your metabolism with the benefits of these ingredients, and it tastes incredible so that you want to do it every day.” (22:17) “If you do the three steps we have talked about, you will notice your metabolism-boosting no matter how stuck you feel that it is.” (29:34) “Sometimes you don't even realize how you feel until you take it out, and then you can't believe how good you feel, you can't believe the difference.” (31:13)   In This Episode The best foods to add to your diet that can act as metabolism boosters (12:22) How to reduce bloating and inflammation first thing in the morning with one simple step (18:30) Easy options to increase the protein in your breakfast and keep yourself fed to boost your metabolism (24:30) Tips for replacing your midnight treat with something that actually makes you feel good the next day (31:35) Special ways that you can change your mindset around food to serve you and your metabolism better (38:50)   Resources Mentioned: Get The Essential Oil Menopause Solution Book Here 5-Day Slim Down for Fierce, Feminine Leaders Masala Body Website Healthy Lifestyle for Professional Female Leaders Facebook Group Follow Nagina on Instagram | LinkedIn | Pinterest   Related Episodes:  Essentially You Episode #256: How to Build Lean Muscle and Boost Your Metabolism Based On Your Menstrual Cycle with Dr. Stephanie Estima Essentially You Episode #192: How to Makeover Your Metabolism For Long-Term Success with Mark Sisson   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Mar 09, 2021
257: Reduce inflammation, Recharge Metabolism and Create Balance with Intuitive Fasting w/ Dr. Will Cole
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If You Want To Start Allowing Your Body To Do What It Was Created For You Should: Use Dr. Will’s 4-week fasting guide to clean out your cells Start listening for your intuition and making notes of the foods that make your body feel great Find your own sweet spot when it comes to metabolic flexibility and fueling your body with what feels good for you Integrate wellness into your life infused with a true knowledge of what your body loves and hates   If you want to feel good, have energy throughout the entire day, get a good night's sleep, and successfully achieve your ideal weight, it is essential to get your inflammatory levels under control. Inflammation is the driver of most major diseases, but the good news is that you can use food and fasting to fight inflammation and regulate your hormones.   Gain Metabolic Flexibility and Find Food Peace Dr. Will Cole is a leading functional-medicine expert who consults people worldwide and specializes in clinically investigating underlying factors of chronic disease and customizing a functional medicine approach. His new book, Intuitive Fasting, shows how to use the powerful benefits of flexible intermittent fasting to gain metabolic flexibility and find food peace.   Intuition Is Key We all have an inflammatory response system that is unique to us, which is why Dr. Will encourages the use of intuitive fasting to learn what your body loves and hates. Fasting allows your cells to clean things up and allows your body to burn fat for fuel first and sugar for fuel when you need it. Dr. Will wants you to use fasting as a way to grow in your intuitive awareness of what feels good for your body specifically so that you can adopt fasting practices into your life long term.  The combination of flexible, vacillating, intermittent fasting, along with a nutrient-rich ketotarian diet, can help you find your unique sweet spot, increase your metabolic flexibility, and fuel your body with the foods you love.   Not Another Fad Diet While the idea of fasting may seem like another fad diet, it couldn’t be further from that. Our bodies and genetics are designed to make the most of fasting in a healthy way, and the benefits of fasting are literally coded into our DNA. In addition to fasting, a ketotarian diet can mimic the same benefits of fasting, allowing for more powerful results. Finding the right foods for your body and when to eat them can help stop inflammation in its tracks and allow you to really get aligned with what your body needs from you. Have you ever tried fasting? Are you looking to have your intuition guide you in the way you take back control of your health? Share your thoughts on Dr. Will Cole’s Intuitive Fasting framework with me in the comments section of the episode page.   Quotes: “Stress eating isn’t intuitive eating. And I want people to get to a place of intuition, a deep knowledge of what their body loves and what their body hates. And a great way to still that noise, to quiet and calm that noise, to recenter yourself and ground yourself, is intermittent fasting or intuitive fasting.” (8:53) “We are all going to be coming into this system of intuitive fasting at different points in our wellness journey.” (12:49) “This is not a fad diet where we are just punishing our body with deep fasts. We are finding that balance, and that is where metabolic flexibility resides.” (18:35) “I really want to encourage people, whether you are going through the things we are talking about or you know someone you love, really wake people up to the fact that these things are overcomeable, improvable, supportable things! And your body is amazingly resilient.” (24:09) “Through the pairing of flexible intermittent fasting and a clean ketogenic diet and clean carb cycling, from there, you can really know what your body loves and what your body hates. You will have a clear knowing, and that to me transcends a protocol or a diet or a plan.” (30:49)   In This Episode How to start intuitive fasting and why it works so well for gaining metabolic flexibility (7:10) Recommendations for your fasting journey after the initial first four weeks (12:32) Which life-giving foods you should be focusing on and how you should be eating (14:10) Benefits that you can expect when increasing your metabolic flexibility through fasting (19:20) Why becoming more intuitive about your health is the cornerstone of sustainable wellness (29:40)   Resources Mentioned: Dr. Will Cole Website Intuitive Fasting by Dr. Will Cole Follow Dr. Will on Instagram | Facebook | Twitter   Related Episodes:  Essentially You Episode #133: Understanding Inflammation and Your Individual Food Triggers with Dr. Will Cole Essentially You Episode #32: Calm Inflammation with the Ketotarian Diet with Dr. Will Cole   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Mar 02, 2021
256: How To Build Lean Muscle and Boost Your Metabolism Based on Your Menstrual Cycle, Even in Perimenopause w/ Dr. Stephanie Estima
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If You Want To Build Lean Muscle and Boost Your Metabolism Based On Your Menstrual Cycle You Should: Reset your metabolism and increase your metabolic flexibility by burning fat for fuel rather than sugar Take ownership of your body and start listening to your intuition Eat and train in tune with the four phases of your menstrual cycle and your lifestyle   Your menstrual cycle can impact your energy, metabolism, and even your creativity. So doesn't it make sense that you could leverage the four phases of your cycle to achieve optimal health and metabolic flexibility? While your body is constantly evolving every month, there are some simple ways that you can increase your metabolic flexibility, start eating for your cycle and become more in tune with your innate intuitive bodily wisdom.    Leveraging Your Cycle for Optimal Health Dr. Stephanie Estima is an expert in metabolism and body composition. She is focused on distilling strategies in nutrition, movement, and mindset to actualize human potential, longevity, and achievement. She is here today to share ways to navigate your hormones' changing landscape to treat your body right.   Eating in Tune with Your Cycle Hormone imbalance, your stress response system, your menstrual cycle, and your metabolism are all deeply interconnected. The truth is, all women are born with the ability to burn fat for fuel or sugar for fuel, but we are never taught how to access the fat-burning pathway. Dr. Stephanie suggests starting there and then moving to a female ketogenic diet to introduce a nutrition plan that is in tune with your menstrual cycle. Women are designed to have different needs during each of our four phases, but no woman is the same. Once you understand your natural rhythm and how long you stay in each phase, you can customize everything from your meal plan to your workout to better serve your body. In the long run, this will make you more metabolically flexible, decrease your perceived stress, and better prepare you for the hormonal changes in your present and future.   Listen to Your Body As a woman, it is so important to learn how to listen to your body signals. Dr. Stephanie and I know that every woman is like a snowflake, and you have to take the time to learn how you uniquely operate. By taking ownership of our bodies, learning how to let your intuition be your guiding light, and understanding what you need for your female physiology, you can leverage your cycle to match up with your nutritional profile and start seeing the results you have been looking for.  You get to choose the way you view your thoughts, your body, and your hormones. Perimenopause, menopause, and beyond can be an incredibly exciting, sexy, and fun time if you listen to what your body is telling you and honor and adapt to the changes your body is going through. Are you ready to embrace the confidence and self-love that leads to long-lasting sexiness? Share your experience with hormones, perimenopause, or menopause with me in the comments section of the episode page.   Quotes: “That's where sexiness comes from, is the confidence, and the self-love, and the belief that you can actually make a change if you want too.” (14:47) “You are not going to be perfect; you are perfectly imperfect.” (31:24) “All women are born with the capacity to burn sugar for fuel, and the capacity to burn fat for fuel. The problem is we never access the fat pathway.” (36:39) “You just have to learn how long you stay in each phase of your menstrual cycle if you are still in your reproductive age and then adapt to it. That’s the hallmark of a sexy, empowered woman is because she knows herself. And one of the rights of passage, if you will, as a woman, is to understand how you are uniquely different. Not only just from men, but from other women.” (43:03) “The egg doesn't run up and down the fallopian tube looking for the guy wondering if he texted you, no! She is like ‘I am here. The smart ones are going to find me. I am the queen!’” (55:05)   In This Episode How to reframe and honor the changes your body is going through in perimenopause (8:25) Learn about the stress response of ‘tend and befriend’ that you may not have heard of before (18:36) Tips for shifting what you eat and the way that you are eating to regain metabolic flexibility (30:30) The importance of learning how to listen and respond to your body when she is talking to you (41:24) Why you should start acting more like your eggs and appreciating the wisdom of your body (54:37)   Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit 4-Week Meal Plan Free Gift The Betty Body by Dr. Stephanie Estima Dr. Stephanie Estima Website The Estima Diet Protocol Follow Dr. Stephanie on Instagram   Related Episodes:  Essentially You Episode #244: How to Eat and Train According To Your Menstrual Cycle with Dr. Stephanie Estima   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Feb 23, 2021
255: What Every Woman Needs to Know About Perimenopause and Menopause
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If You Want To Start Transitioning From Perimenopause Into Menopause With Ease and Grace You Should: Keep your body and muscles moving and get in where you fit in Reduce your toxic load and prevent the harmful effects of environmental toxins on your body through essential oils Use nutrition to stabilize your hormones and detoxification Set boundaries and utilize the self-care time that is non-negotiable for you Ask for help, say no to what does not serve you, and create a morning ritual for you   Have you ever felt misinformed or uninformed about the changes that your body is growing through during perimenopause and menopause? You are not alone, as there are millions of women just like you who are trying to navigate their bodies during their 30’s, 40’s, 50’s and beyond with little to no help or understanding.   How To Embrace Hormone Changes Naturally I believe that every woman deserves to know how their body is working and what these hormonal changes mean, and how you can embrace this new stage of life with ease and grace. Perimenopause can start in your mid-to-late 30’s and last anywhere from 4-12 years. While that may seem like a daunting number, the truth is that you have a lot more control over your hormones and this hormone transition that you have been led to believe.  While your body is unique and there is no way to predict how it will react to these hormone changes, there are a lot of levers you can pull to ensure that this transition is as simple as possible for you and your body.   Setting Your Body up for Success Many women are allowing their bodies to pay the price for decades of feeling stressed out and doing everything for everyone all the time, which sets us up for a crazy rocky hormone transition. But, the good news is that your hormones are constantly changing and adjusting to the environment you are in, and there is a lot to enjoy in this new stage of self-discovery. By setting yourself up with the protocols mentioned in this episode, as well as the free Perimenopause and Menopause Relief Summit, you can set your body up for success as much as possible. What we do everyday dictates so much of how our body responds to life, especially during menopause and menopause. Are you ready to join in the game-changing perimenopause and menopause relief summit? Let me know which speaker you are most excited to hear from in the comments section of the episode page.   Quotes: “No surprise that even doctors are confused about the changes that go through our bodies and the hormones that fluctuate during these transitions, leading us to feel unsupported and in the dark.” (2:41) “I think it is important that we devote some time and some expertise to this really important transition in each of our lives, because there is no escaping perimenopause!” (10:28) “It is really important that we look at what is driving a lot of these symptoms. And it is not just the fluctuation of progesterone and estrogen, there is a lot more going on behind the scenes.” (22:49) “There has never been an event like this, where we really get into the root causes and understand the ‘why’. And it’s not just enough to understand the ‘why’, it is equally as important to then ask yourself ‘now what do I do about it?’, and have solutions that you can implement.” (25:22) “If your period has been gone for 12 months, I want you to take a moment and celebrate it. You are in menopause for the rest of your life, and there is so many wonderful things about that. We have got to refrain what menopause is, and we have got to reframe this time in our life.” (27:47)   In This Episode Discover what is really going on during perimenopause and menopause to make changes specifically for you (7:25) How to handle the two stages of perimenopause and what to do about your symptoms of each phase (10:52) The most important things that you can do right now to set yourself up for hormonal transitions with ease and grace (15:46) Why you need to be looking at everything behind the scenes when diagnosing your perimenopause symptoms (24:12) Easy ways to transition your body to perimenopause and menopause (28:52)   Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit   Related Episodes:  Essentially You Episode #243: What You Need to Know About the Stages of Perimenopause and How To Address Them  Essentially You Episode #211: What Is the Difference Between Perimenopause and Menopause and Why Is It So Confusing?   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Feb 16, 2021
254: Sleep Better, Poop Better, and Detox Better With Castor Oil Packs w/ Dr. Marisol Teijeiro
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If You Are Ready To Try Castor Oil Packs You Should: Identify your symptoms and if a liver detox might be the right thing for you Use castor oil packs for 7 days to see the full detoxing and hormonal benefits Integrate castor oil into your regular detox routine to support your hormones and your liver   Did you know that there is a simple, natural and effective way to support your liver and detoxification pathways without having to take a pill? Castor Oil Packs are a major way to support your body's healing system, and Dr. Marisol Teijeiro has found a way to make this healing protocol even easier.   Queen of the Thrones Dr. Marisol, or better known as Queen of the Thrones, empowers women with the help of castor oil packs to heal their guts, improve digestion, sleep, and most importantly your hormone balance. A self-proclaimed ‘Sherlock Holmes of poo’, Dr. Marisol is here to show you why castor oil could be the one thing that changes everything for you.   What Are Castor Oil Packs? Castor oil is the only plant-based carrier oil that goes deep inside your tissues to reduce inflammation, promote circulation, and heal your liver. It has been used for centuries and truly acts as a system that corrects all of your other systems. They work by changing the environment in your body hormonally to regulate your cycles and slow and ease the symptoms of perimenopause and menopause. Because a damaged gut can only absorb so much, castor oil packs work topically so that you can feel the benefits of this healing remedy almost instantly.   An Easy Way to Support Your Body Everyday Castor oil packs are a holistic tool that is easy to use for anybody. Instead of climbing up the mountain that is your hormones with a blizzard coming at you, Castor oil can help you get your systems working properly and train them to get the health results that you are looking for. Dr. Marisol knows that a clean body equals a healthy body, and her no-mess and easy castor oil pack solution can help you care for your liver better, stay younger for longer, and support your detox pathways so that you can give your body the support it needs. Now that you have heard of the amazing benefits of castor oil packs, are you going to try one? Let me know about your thoughts in the comments section of the episode page.   Quotes: “Every single protocol for every single person, whether it was a hormonal problem or an immune problem or a nervous system problem, it always ended with ‘and don’t forget to do a castor oil pack’. And I was like, ah, what if this one thing could be the thing that changes everything?” (12:56) “My body was just stuck, and what I needed was something to start to move my systems in the right direction, and that was the castor oil pack.” (14:47) “Is there anything we can do topically? Of course there is! There are castor oil packs which you can do topically.” (21:55) “Just by using castor oil packs topically, because of the effect, it has on the environment in terms of improving progesterone, balancing out that over estrogen dominance, and keeping you having healthier hormones for longer, you can live and feel better for longer.” (23:04) “That castor oil pack is such a key thing to everything that you are doing to work better. And again, the supplements are supportive, but the castor oil pack is a system that helps your systems all work better.” (28:06)   In This Episode Why castor oil packs can help move your systems in the right direction (13:00) How castor oil supports the gut and liver and what it actually is (16:16) Tips for supporting your body every single day in a topical and natural way (18:52) Period myths that need to be busted and what you can do about it (24:15) Recommendations for getting started in healing your liver with castor oil packs (26:52)   Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit Top 10 Liver-Loving Superfoods Guide with Recipes Shop Dr. Marisol’s Castor Oil Packs Here Oh Sh*t by Dr. Marisol Teijerio Dr. Marisol Website Follow Dr. Marisol on Instagram | Facebook | YouTube   Related Episodes:  Essentially You Episode #69: What Your Gut Is Telling You and How To Fix It with Dr. Marisol Teijeiro   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
Feb 09, 2021
253: Understanding Weight Loss Resistance & Finding Your Weight Loss Code w/ Karen Martel
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If You Want To Find Your Weight Loss Code You Should: Stop believing that everything that is working for other women is also going to work for you Do a hormone test that tells you what your body is asking for and when Find a balance between a calorie-restrictive diet and a way to nourish your adrenal system and thyroid   I know first hand how frustrating it can be to not know what is going on with your body. The #1 most disruptive symptom I hear from women in perimenopause and beyond is unexplained weight gain and weight loss resistance. Often times it’s a combination of hormones and lifestyle that can be the culprit, but it takes some work to figure out your unique weight loss code.   You Are Not Alone in This Struggle Karen Martel is a Certified Transformational Nutrition Coach and weight loss and hormone expert. After finding stubborn weight after the birth of her first child, Karen tried everything that other women were doing but still found no success. It wasn’t until a naturopath ran a hormone lab that she realized the real source of her issues. Karen is determined to bring this knowledge to other women, and help them breakthrough weight loss resistance to find their own personal weight loss code. Through nutrition and hormone optimization, Karen is passionate about helping the millions of other women dealing with these issues figure their bodies out.   The Goldilocks Protocol Almost every woman in North America is dealing with some sort of cortisol or insulin issue but doesn’t know it. When we enter our late 30’s and early 40’s, our progesterone and estrogen start to drop and can wreak havoc on our hormone levels. A common side effect of this change in hormones is weight gain, but it takes an individualized protocol to figure out what is going to work for you. Over-exercising, restricting our food intake, and trying to place a bandaid on our root cause of hormone issues is not doing you any good. You can’t lie to yourself about your health, and it is time you started listening to what your body is trying to tell you to find lasting change.   Finding The Diet That Works For You As women, we are constantly bombarded with the next new diet that promises to cure all of our concerns. In reality, these fad diets are ruining your metabolism and making us suffer. Methodologies such as the ketogenic diet or intermittent fasting can work as a therapeutic way to get your hormones back on track, but they are not sustainable in the long term, especially for women. Karen recommends a primal based diet, which is easier to follow and puts you in a natural caloric deficit without all of the sufferings. While there is no magic pill to fix your root cause issues, coming to terms with that and putting the work into figuring out your personal weight loss code can have a game-changing effect on your overall health. Are you ready to get to the bottom of your stubborn weight gain and weight loss resistance? Share which of Karen’s tips you are going to implement to discover your personal weight loss code with me in the comments section of the episode page.   Quotes: “There are so many women that are going through what I am going through. And everybody looks at them like ‘well you are not working out hard enough, you are not eating perfect enough, you are not calorie counting’. And I was like, that is the worst advice for somebody like myself and what I was going through.” (10:55) “When women start to get to this stage in their life, this perimenopausal stage in their late 30’s and early 40’s, you really need to start looking at it from this very holistic point of view.” (16:51) “We know that fasting is really hard on your adrenals. So here we have this society of overly stressed-out women who are then fasting all day long and eating a low carb diet, and many of them with undiagnosed hypothyroidism. And that low carb stress, because fasting is stress, is just putting fuel to the fire. And women are really wrecking their metabolisms when they overdo this.” (22:13) “You can use these diets as a therapeutic tool to help you reverse the insulin resistance and help you bring down that inflammation, but then as soon as possible you want to be bringing back in a lot of those good carbohydrates that are still promoting lower inflammation.” (32:04) “The sooner you come to terms with the fact that there is no quick fix, and the more you can really start to dig into what your weight loss code is and taking the time and having patience with yourself to try these different things you will figure out what is going to work for your body.” (34:14)   In This Episode How to deal with weight loss resistance in perimenopause and beyond (15:04) Things that you can do to mitigate dropping estrogen levels and hormonal imbalance (17:35) Why the fad diet you think may be good for you is actually ruining your metabolism (21:21) The importance of eating to your cycle to find your weight loss code (26:20) Why hormone testing and primal diets are the best way to understand your body (32:21)   Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit Karen Martel Website The Other Side of Weight Loss Podcast Follow Karen on Instagram | Facebook | Twitter | YouTube   Related Episodes:  Essentially You Episode #237: The Truth Behind Stubborn Weight Gain After 40 Years Old   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
Feb 02, 2021
252: 5-Minute Wellness Routines to Feel Good Now w/ Robyn Downs
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If You Want to Create Your Own 5 Minute Wellness Routine You Should: Acknowledge your striving mindset and the differences found in a feel-good mindset Shift your mindset by taking actionable steps to put yourself into a feel-good state Allow yourself time to focus on how you feel rather than be productive Customize your routine to fit into your daily schedule and create habits that enforce that routine   Have you spent your 20’s going non-stop, only to feel the physical burden of your constant busyness now? Often times we don't even realize how bad we feel because we get used to it as our ‘normal’. But the truth is, self-care is a non-negotiable for survival, and you deserve a minute to pause and take care of yourself.   The Feel-Good Effect With Robyn Downs Robyn Downs has been in the same position you are. Robyn has dedicated her life to spreading the feel-good effect. Using simple, science-backed strategies, Robyn helps people implement small hinges that can create big change when it comes to their emotional and physical wellbeing. Her work taps into cutting-edge science and psychology, neuroscience, mindfulness, and habits to help you find more calm, ease, and joy in your life right now.   Gentle Is the New Perfect Robyn lives by the motto that ‘gentle is the new perfect’. By rejecting the striving mindset that so many of us have been caught up in, Robyn wants you to focus on what feels good instead.  The feel-good mindset focuses on self-compassion, flexible thinking, and gratitude, the exact opposite of the striving mindset. Despite what you may have been told, being kind to yourself will not make you lazy or a quitter. But it will allow you to stop striving for perfectionism and make space for joy and rest in your daily life.   Get in Where You Fit In You may think that you don't have time for self-care or to take a break. With Robyn’s 5-minute wellness routine, you can practice shifting your mindset for just an instant and see what a world of difference it can make.  Robyn’s system puts into place actionable ways that you can put yourself into a feel-good state. By practicing the 4 R’s, revive, refresh, restore and rest, you can customize how it works into your life in as little as 5 minutes. The beauty in Robyn’s method is that it allows you to stop being productive and take some time to create actions and habits that are solely related to how you feel.  Can you relate to our stories today? Are you feeling the physical repercussions of busyness and are ready to create small changes to support your brain and body? Share how you will create more ease in your life through a 5-minute wellness routine with me in the comments section of the episode page.   Quotes: “If you are going to make long-term sustainable change, you need the mindset and you need the habits and routines. And often what we do is we try to say we need better habits or we need this routine, which is wonderful… but the thing that was actually standing in my way was mindset.” (9:21) “The antidote to the striving mindset is the feel-good mindset, and that is self-compassion, flexible thinking, and gratitude.” (16:00) “In terms of feeling good, the place to start is to start awareness about how you feel and how you want to feel. Which sounds pretty basic, but most of us have not learned how to do that.” (23:51) “I kept playing with the idea of ‘what is the shortest amount of time I can give this for the biggest impact?’, and I did find that five minutes, it's not about the amount of time, it's the energy that comes from it.” (32:15) “It’s not about adding another thing to your to-do list, it’s a way that you ground yourself so that you can be here and feel good. That’s how you stay out of the burnout trap altogether.” (38:21)   In This Episode Learn why perfectionism and comparison thinking is standing in your way (9:45) How to navigate and reorient what it means to have it all (15:43) Tangible practices that can cement a feel-good mindset instead of a striving mindset (18:52) Tips for creating your personalized 5-minute wellness routine (31:15) Suggestions of rituals that you can relish in to make time for you where it fits into your life (35:45)   Resources Mentioned: Register for the Perimenopause and Menopause Relief Summit The Feel Good Effect by Robyn Downs  Real Food Whole Life Website The Feel Good Effect Podcast Join the Real Food Whole Life Community Follow Robyn on Instagram | Pinterest   Related Episodes:  Essentially You Episode #149: Why Mindfulness and Mindset Are Key To Healing Miracles with Elaina Ray   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jan 26, 2021
251: Why Diets Are Never Sustainable and How To Figure Out What's Right for You w/ Rachel Freiman
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If You Want To Stop Dieting Unsuccessfully, You Should: Stop restricting yourself and start viewing nutrition and exercise as a skill Change your mindset and incorporate your favorite foods into your weight loss plan Explore new exercises such as lifting weights to improve your metabolism Create a personalized approach that works for you and your body Health resolutions and diets often bring in a new year, but that is not the best way to improve how you feel. Changing your health outcome starts with what is on your fork, and all it takes is simple and actionable changes.   Nutrition and Fitness as a Skill Rachel Freiman is the CEO of MindStrong Fitness and is passionate about teaching others the skills necessary to ditch diets forever and embrace nutrition and fitness. Rachel is an educator at heart and focuses on both the mental and physical sides to building healthy and sustainable habits.   Why You Need to Break Up with Dieting The truth is, diets are not sustainable. The belief that we haven't lost weight because we haven't found the ‘right’ diet stems from companies trying to sell you things. Rachel believes that the key to long-term health is education and developing the skills to focus less on restriction and more on what makes you feel good.  Changing your mindset and healing your relationship with food will help you realize that the problem isn't you; it is the methods you have been using. Getting out of the ‘all in or all out’ mindset and instead focusing on the pleasure principle will give you the momentum you need to stop playing into the one size fits all diet industry.   Figuring Out Your Personal Macroplan If you want to change your health, you need a personalized approach that is going to work for you and your body. Even if you have the strongest willpower in the world, telling yourself ‘no’ to foods you enjoy will not last.  Labeling foods as good or bad, or working out in ways that don't actually provide the results you are searching for, is doing nothing for your physical or mental health. By approaching nutrition and exercise as a skill, you can develop habits that will serve you much better in the long run. Are you ready to throw out your health resolutions for 2021? Share how you are supporting your body in a way that serves you in the comments section of the episode page.   Quotes: “For me, the pinpoint defining moment was the feedback I was hearing. Because it had nothing to do with what their bodies looked like. I heard things like, ‘I am showing up as a better teacher for my students’, ‘I am showing up as a better spouse, partner, and parent’, because of the way they felt about themselves.” (9:23) “The key to this, the way that we truly make it a sustainable lifestyle, not just another fad diet, it by learning to approach nutrition as a skill. As a way where no food is labeled good or bad, where you can still have those sexy brownies as part of your weight loss plan. It's not a cheat food, it's not a binge food, it's not a weekend-only food, it fits into your weightloss plan.” (13:10) “This is not something that is wrong with us, this is something that is wrong with the industry. There are not enough people educating so that you have the skills to do this for life.” (18:38) “It's these baby steps that build momentum, and that momentum is what leads to habit.” (23:40) “The reason that we struggle with weight loss is not because we haven't tricked our body enough. Its because we haven't learned to fuel it in the right proportions.” (27:47)   In This Episode: Why diets will never be sustainable for any of us (10:40) The role of mindset when healing your relationship with food and nutrition (15:25) What to do if you are working out super hard but the scale isn’t moving (21:52) How to train your metabolism to speed up through nutrition and weight training (25:06) Breaking down the demonization of carbs and why it is misplaced (26:30)   Resources Mentioned: Free Perimenopause and Menopause Relief Summit Becoming MindStrong: The Truth About Health, Fitness, and the Bullsh*t That's Holding You Back by Rachel Freiman MindStrong Fitness Website Follow Rachel on Facebook | Instagram | YouTube   Related Episodes:  Essentially You Episode #208: How Exercise Can Either Boost Your Metabolism or Damage It At Age 40+ With Debra Atkinson   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jan 25, 2021
250: How to Heal from SIBO Without SIBO Taking Over Your Life w/ Phoebe Lapine
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If You Want To Heal Your SIBO You Should: Address the three main risk factor buckets and identify the root cause of your bacteria overgrowth Find a bodyworker to help you navigate which protocol will work best for you Embrace a beautifully diverse diet by focusing on an anti-inflammatory protocol   SIBO, or Small Intestine Bacterial Overgrowth, affects millions of people but can be difficult to nail down. Unlike other gut imbalances, SIBO happens when there is an overgrowth of bacteria in the upper part of your digestive tract. Because of the importance of the location of this bacteria, it takes the right support to heal your gut and reduce your inflammation.   Healing SIBO Through Food with Phoebe Lapine Phoebe Lapine believes that food can and should be medicine. A writer, gluten-free chef, culinary instructor, Hashimoto’s advocate and so much more, Phoebe is here to share her story of autoimmune disease and healing SIBO from the inside out.   What You Need To Know About SIBO Due to stress, lifestyle factors, and hormones, women suffer from SIBO far more often than men. It is important to understand the connections between all of these factors so that you can uncomplicate your symptoms and work on finding the healing protocol that is right for you.  Everything from structural issues in your gut to your body's ability to kill bacteria can have an impact on your likelihood of developing SIBO. Gas, bloating, thyroid hormones, and so much more can play a role here, which is why it is essential to equip yourself with the necessary knowledge to address your gut dysbiosis in the best way possible.   Finding the Right Treatment for Your Body Addressing bacteria overgrowth takes an individualized approach to be the most effective possible. Antibiotics, herbs, and different diets can all be helpful depending on your unique sensitivity, lifestyle, and detox methods. It is important to know what you are working with before you start to treat your symptoms.  Phoebe suggests starting from a place of anti-inflammatory protocols. You don't have to stop enjoying food to cure your gut bacteria; all it takes is the knowledge to guide yourself through gut complications and get to a place of a beautifully diverse diet. Phoebe is a real example of the amazing possibilities of healing SIBO and clearing up what is going on in the body through food, lifestyle, and body kindness. Do you or someone you love suffer from SIBO? Share which of Phoebe’s tips you are going to incorporate into your daily routine with me in the comments section of the episode page.   Quotes: “Sometimes you just need help getting onto a higher plateau of healing.” (18:56) “At the end of the day, this is all just connected tissue, and fascia and soft tissue muscles, and we have to make sure those are working, which is a whole different ballgame from the bacteria situation.” (24:58) - Dr. Mariza “SIBO to me explains why a low fodmap diet is effective in terms of symptoms, because if you have perfectly normal bacteria in the wrong place too far up your digestive tract, and you feed them the foods they enjoy most, then, of course, you are going to have some sort of gas as part of that, having it be too far up your intestinal tract as well.” (33:18) “It's never just SIBO, there is usually kind of a bigger issue at play, even if it is not necessarily causing the issue in of itself.” (33:33) “Diversity is the spice of life, and we don't want to be overloading our system with large quantities of one ingredient.” (38:31)   In This Episode Why women are more susceptible to SIBO than men (12:21) The three different buckets that can impact your gut and hormone symbiosis (19:38) Where to start when testing for SIBO and other digestive issues (25:42) Which foods you should be focusing on to fix your SIBO and inflammation (31:34) How to embrace the diversity of life with anti-inflammatory versions of comfort food (38:25)   Resources Mentioned: Order the SIBO Made Simple Book Here SIBO Made Simple Website SIBO Made Simple Podcast Feed Me Phoebe Website The Wellness Project Website Follow Phoebe on Instagram Dr. Allison Siebecker Website   Related Episodes:  Essentially You Episode #230: Dismantling Myths About Leaky Gut, Gut Health and Probiotics with Tina Anderson   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jan 12, 2021
249: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress w/ Dr. Jennifer Love
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If You Want To Stop Chronic Stress In Its Tracks You Should: Recognize when you are feeling stressed and identify your personal symptoms Create a ritual to calm your stress response and check-in with yourself Stop leaning on your distractions and start reflecting on the ways you deal with stress  Change your actions and thoughts to add value rather than chaos   Stress can not only impact your mood and energy, it can actually change the way in which your brain responds to the source of your stress response. For so many women who are combating stress on the daily, this chronic affliction can have serious long-term effects on their physical health, mental state, and overall wellbeing.   Heal Your Life From Chronic Stress Dr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and medicine, and is the new co-author of the book When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Dr. Love is passionate about helping others get to the bottom of their stress bucket and loves to help others find a way to live life without chronic stress pulling them down.   Stress Is Like Snorkeling Dr. Love believes that life is like snorkeling. Often we can be distracted by everything that is happening around us, focusing on keeping an eye out for sharks and enjoying the brilliance of the world under the sea. But suddenly we can look up and realize that we have drifted out past where we started and no longer recognize our surroundings anymore.  Stress works just like snorkeling, which is why we have to take the time to check on ourselves, remove the distractions, and pull ourselves back into shore. Walking through these steps can help you evaluate how you react to chronic stress and take action to better handle your problems.   The Five Steps To Get a Grip on Stress The five steps outlined in Dr. Love’s new book can help you get a grip on your stress, figure out what you can about an issue, take action, and reflect on what you have been through. The time of introspection is crucial when analyzing if the actions and thought patterns you have are adding value to your life, or just creating more chaos.  None of us have time to get hung up in the vicious cycle of chronic stress. Dr. Love’s tools can help you get to the bottom of your stress bucket so that you can face new stressful challenges with the capacity to combat whatever happens. Are you ready to stop living in a cycle of chronic stress and start empowering yourself to engage with what serves you? Share which of Dr. Love’s tips you are going to implement into your daily routine with me in the comments section of the episode page.   Quotes: “What is happening to you is much less important than the context in which it is happening.” (12:28) “We have to stop escaping, bring the focus in, name the problem and then really get at what is underneath this problem. What is the meaning of this problem to me?” (18:05) “It needs to be done because otherwise you can be in that snorkeling, and be drifting and drifting, and look up and be completely in a different area than where you want to be in your life.” (22:46) “Really starting to take the focus from the crisis and onto the things you value, and reconnecting with those values, that is important to do before we get to the fifth step.” (26:58) “Reading a self-help book shouldn’t feel like a chore. Doing work on yourself shouldn’t feel like a chore. It needs to have humor in it, it needs to have a lighthearted approach.” (35:22)   In This Episode The surprising symptoms of chronic stress that you may be completely overlooking (7:40) How past traumas can play a role in the root causes of your physiological issues (11:47) The importance of taking the time to reflect when going through big stressors (23:42) Why you need to make the time for self-care without feeling guilty (31:04) How to analyze if your actions and thoughts are adding value or chaos to your life (34:00)   Resources Mentioned: Calm & Restore Instant Chewable When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress by Dr. Jennifer Love and Kjell Tore Hovik Love + Hovik Website Follow Dr. Love on Instagram   Related Episodes:  Essentially You Episode #178: Are You Addicted to Stress? How To Banish Stress with 3 Strategies   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Jan 05, 2021
BONUS: How to Create New Possibilities & Achieve Your Dreams at Any Stage (Re-release)
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WHAT WE’RE TALKING ABOUT IN THIS EPISODE Things you can do on a daily basis to create the beautiful life you desire Why you need to embrace being the manager of your own mood for better results The importance of making space for dreaming and how to make your dreams come true Overcoming the cultural messages of your 40’s, 50’s and 60’s in order to thrive How to turn your life around with intentional relationships EPISODE SUMMARY After almost 21 years as the executive producer of the Oprah Winfrey Show and co-president of Harpo Studios and the Oprah Winfrey Network, Sheri Salata realized that she had created the career of her dreams, but didn’t have the life of her dreams. This inspired Sheri to forge a new path for herself and redefine ‘the middle of life’ to create the dream life she wanted for herself. Sheri’s new book, The Beautiful No, is so powerful that you will want to gift it to every important woman in your life. An epic talk about life lessons and creating your dreams at any age, Sheri is reimagining life in the middle and thriving because of it.  When you are able to commit to your own version of radical self-care, gain clarity on what is serving you on your journey, and make room for the things in your life that make you feel good, you can turn your negativity ship around and manifest what is supposed to be happening for you in this life.  If you are stuck feeling blue, lonely or not totally in love with your life, Sheri is here to ask you, if not now, when? By making dreaming a part of your daily practice you can harness its power as a quantum act and serve yourself through the constant and deliberate act of going after what you want in life and not settling for anything less.  Are you ready to make happiness your compass and open the door for all that is possible in your life? Share how you relate to or are inspired by Sheri’s story in the comments below. QUOTES “Who you let into your life and what kind of conversations and intentions you share is serious business.” (12:45) “Everything begins with words and language, and being able to begin with ‘I am not there yet but I am willing to try’, just the smallest thing, I’m willing to see this differently, I’m willing to grab onto some piece of hope so that I can begin to do some serious dreaming about what I want for the rest of my life.” (15:40) “My dream work is to keep noticing how dreamy my life is and how dreamy it is becoming. Because the more I do that, I end up to to be like sticky paper where things are just happening and flying in.” (19:18) “A mood is not something that happens to us, it is the result of our thinking, our speech, the content and the information that we let into our lives, that’s what creates our moods.” (26:57) “No need to have catastrophe and disaster and depression and depletion, be your inspiration. Just really decide, look for the models of well being, and decide that you want some of that too.” (37:07) RESOURCES MENTIONED The Beautiful No by Sheri Salata The Sheri + Nancy Show Essentially You Episode #48: How to Create Your Dreams Integrating the Pillar Life Approach with Sheri Salata
Dec 29, 2020
BONUS: What Are the Top Foods That Create Inflammation?
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The foods you eat are either causing or fighting inflammation, and I’m tackling some of the biggest heavy-hitters in today’s Friday Q&A episode. Digestive issues, low energy, brain fog, allergies, skin rashes, migraines, PCOS, thyroid issues, and so many other common problems are the direct result of inflammation in your body.    Tune in today to hear why inflammation is so important to address, which foods are the most common culprits, and how you can get relief by making some intentional food choices that will help your body heal!   How food causes inflammation in your body and what symptoms are the result A simple inflammation assessment to help you determine if you need to check in with your diet choices The top 8 inflammatory foods that you should consider removing from your diet to keep you feeling your best Gentle yet effective solutions to reset your hormones and reduce inflammation in only two weeks   Mentioned in this episode: Join the 14-Day Detox Detox Blends Cheat Sheet   Additional resources: What to Eat to Balance Your Hormones Essentially You episode 139: Eat to Beat Illness with Dr. Rupy Aujla Essentially You episode 133: Understanding Inflammation in the Body and Discovering Your Individual Food Triggers with Dr. Will Cole
Dec 25, 2020
BONUS: How to Overcome Fear to Finally Create Success in Your Health, Career and Relationships (Re-Release)
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WHAT WE’RE TALKING ABOUT IN THIS EPISODE Powerful tools to help you attract what you desire through your thoughts Learn how you are keeping yourself trapped in the false positives of your limiting beliefs  How to seamlessly implement The Success Principles into your daily life  The importance of being in gratitude, service, and joy during COVID-19 Ways you can start acting ‘as if’ in order to achieve your wildest dreams Why you should be asking for feedback to turn your perceived failure into success EPISODE SUMMARY Jack Canfield is the author of The Success Principles, a book that truly changed my life over a decade ago. The co-creator of Chicken Soup for the Soul Series, a 42-time New York Times bestseller, and record holder in the Guinness Book of World Records for having 7 books on the NYT bestseller list at the same time, Jack knows what he is talking about. Known as America’s #1 success coach, Jack has helped hundreds of thousands of people over his 40-year career identify what makes successful people different.  Even during this time of crazy uncertainty, you can focus on going inward and working on yourself. Instead of spending your time binge-watching Netflix, implement Jack’s principles to help yourself take responsibility for your life, happiness, financial state, state of abundance, and quality of your relationships.  By implementing the habits of successful people, you can step into the ‘as if’ mentality, start taking 100% responsibility, and use affirmations to start manifesting the things that you truly want out of life. Jack is here to provide you with the ‘secret sauce’ of success principles so that you can start to live your life by design.  During this time of sheltering, it is important to look for the good and focus on ways that you can be creating the success that you want. Even in difficult situations, there is always a little bit of good going on, so why not start with creating that good within yourself? By tapping into what you want to feel, you can start embracing how life can happen for you, not for you.  What did you love most about Jack’s practical tips and knowledge to help you integrate The Success Principles into your everyday life? Share your thoughts with us in the comments below! QUOTES “The thoughts I think, the images I hold in my head, the things I say and do and don’t do, those are the things that are creating my reality. Everything I am currently experiencing is a result of the choices I have made in the past, and everything I am going to experience in the future is a result of the choices I am making now.” (13:19) “There are so many subconscious fears that we have based on these beliefs, and you have to literally face them and then release them and then reprogram them.” (24:24) “You have survived everything that ever happened to you. You are a survivor, that is your history, and we are still here.” (27:39) “What I did when I wrote The Success Principles Book and now the Success Principles Workbook, was to interview 75 of the most successful people in North America. And what are the thoughts that they think, what are the books that they read, what do they do, do they exercise, etc.? And what are their disciples of success, and really that’s what the Success Principles book is, are the way these people operate their life.” (39:56) “Feedback is a gift, and so be willing to ask for it, and to correct. It is the thing that is going to get us where we want to go.” (50:40) “Literally coming out of this sheltering in place from the pandemic, you could be surfing the top of the way and literally have transformed your life in this 10 week period.” (54:42) RESOURCES MENTIONED Jack Canfield Website The Success Principles Workbook by Jack Canfield The Success Principles by Jack Canfield Follow Jack on Facebook | Instagram | YouTube | Twitter Success TV Channel The Speed Dial the Universe Journal
Dec 22, 2020
BONUS: How Perimenopause Affects Your Period and How to Eliminate Severe PMS Symptoms
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IN THIS EPISODE: ELIMINATE SEVERE PMS SYMPTOMS Today, I’m tackling something I hear about from my listeners every day. So many women reach out to me wondering what the heck is going on with their periods, why they suddenly have PMS that makes them not even recognize themselves, and how to make it stop. If erratic or heavy periods, unstable moods, cramping, bloating, trouble sleeping, hot flashes, migraines, and sugar cravings have become your “normal,” you don’t want to miss this episode. It doesn’t have to be like this. I’ll help you understand what’s behind these changes and give you tools to help you get control over your body. Understanding the perimenopause spectrum and where you fall on it Why periods are unpredictable and often worse during perimenopause The #1 thing that’s behind your symptoms Natural lifestyle tools to ease your symptoms My top supplement recommendations for perimenopause, PMS, heavy periods, and more MENTIONED IN THIS EPISODE: Save 15% on your Organifi order Essentially Whole® Magnesium Restore Essentially Whole® Activated B Complete Essentially Whole® Progest-Restore
Dec 18, 2020
248: The Truth Behind the Undiagnosed Epidemic of Cellular Hypothyroidism w/ Dr. Eric Balcavage and Dr. Kelly Halderman
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If You Want to Improve Your Overall Health You Should: Address which areas of your life you inherently know could use some improving. Embrace the foundational principles of health that can help you adapt more easily to what you cannot control. Improve your overall sense of well-being so that the likelihood of chronic thyroid issues starts to go down.   Millions of people worldwide, especially women, are struggling with low thyroid function but have no idea. When it comes to thyroid issues, being misdiagnosed is common, mainly because there is no test to identify hypothyroidism.  While there may not be a test, the good news is there are multiple free and straightforward ways that you can start supporting your body and reversing cellular hypothyroidism before it becomes a bigger problem.   Foundational Principles of Health with Dr. Eric Balcavage and Dr. Kelly Halderman Dr. Eric Balcavage and Dr. Kelly Halderman are thyroid experts and authors of the new book, The Thyroid Debacle. Dr. Eric and Dr. Kelly took their own past issues with thyroid functioning and have created foundational principles to help anyone improve their health and cellular longevity. By making foundational changes to the way you live your life, these principles can help improve the way you feel no matter what health issues you are facing.   Understanding the Nitty Gritty of Hypothyroidism When your cells feel overwhelmed, they go into SOS mode and convince the other cells around them to do the same. This overwhelm leads to cellular hypothyroidism, which can slow down your metabolism, increase your perceived stress, and have a negative impact on the way your whole body is functioning.  The good news is that it is possible to reverse cellular hypothyroidism before it becomes a bigger problem. Your diet, lifestyle, emotions, sleep, breathing, and even past trauma can play a role in how your body functions. It is up to you to implement Dr. Eric and Dr. Kelly’s foundational principles so that you can start to improve your health and wellbeing in as little as 30 days.   How to Achieve Optimal Health Simply and for Free The truth is, there is no magic pill or potion that can make you feel better. Regardless if you are dealing with hypothyroidism or another health issue altogether, everything is connected. It takes whole foods, restful sleep, proper exercise, and minimal stress to create the health conditions your body needs to thrive.  Dr. Eric and Dr. Kelly’s powerful protocol is designed to help prevent hypothyroidism from happening to millions of more people, but can truly be used to improve the way you feel no matter what health issues you have. By putting in the work to change your habits, beliefs, and behaviors, you can restore your health and physiology one step at a time. Are you ready to embrace the simple and free foundational principles that your body requires as the building blocks to optimal health? Share how you are improving your cellular vitality through the way you live your life in the comments section of the episode page.   Quotes: “Once I realized that even me, who was leading a pretty clean life and doing a lot of the right things, I was causing my own Hashimoto’s condition. And once I started using the principles we talk about our the upcoming book, I was able to reverse my condition.” (10:09) - Dr. Eric “Our bodies are not turning against our cells. It’s that our bodies are so well designed that by the primordial response, it is doing what it is supposed to do. So how do we honor that, and use the principles that we know and the science that we know that we are constantly digging into, how do we use that today to help you feel better?” (22:17) - Dr. Kelly “We look at lots of these individual factors, and part of our process is we take people through what we call a Strategic Thyroid Solution, to look at each of those fitness factors and make sure they are raising their fitness levels in each of those categories.” (29:11) - Dr. Eric “Just because it is simple, doesn’t mean it is not profoundly effective for your health.” (32:31) - Dr. Kelly “The things that are creating your health conditions are usually associated with diet, lifestyle, mindset, and respiration breathing. So those are things you can start with. You don't necessarily need somebody to tell you to work on your sleep habits. If you are a person who stays up till 12 or 1 in the morning and then getting up at 5 or 6 in the morning, inherently we all kind of know that that is probably not good for us.” (35:24) - Dr. Eric   In This Episode How to integrate cellular hypothyroidism reversal principles into your life and what to expect within the first few months (13:27) The connection between cellular breakdown and Hashimoto’s in the body (15:58) Why we need to address how we define hypothyroidism and testing practices (23:48) What you can do to address your root causes if you are showing signs of hypothyroidism (27:35) Simple and cost-effective ways that you can improve your health on your own terms (32:10)   Resources Mentioned: Use Promo Code drmariza for 15% Off Harmony by Organifi The Thyroid Debacle by Dr. Eric Balcavage and Dr. Kelly Halderman   Related Episodes:  Essentially You episode #171: Synergistic Foods for the Nervous System, Brain, Adrenals & Thyroid with Christa Orecchio Essentially You episode #219: How to Identify Low Thyroid Function and What Labs to Immediately Request   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
Dec 15, 2020
BONUS: "Does Sugar Impact Hormonal Balance? If So, How? (Re-Release Episode 189)
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Sugar, chocolate, and snack cravings are REAL (especially right now with our pantries so easily accessible all day long). But these foods have a deep impact on your hormones, mood, weight, energy, skin health, and so much more.   If you’ve found yourself raiding the kitchen for a mid-day or late-night treat, tune in to today’s episode for simple ways to break this self-sabotaging habit. My tips will give you what you need to say no to cravings all day long!   Understanding how extra snacking and sugar cravings impact your body My 4 steps to beat sugar cravings and stop your snacking habits The top essential oils for nixing cravings at a moment’s notice Long-term solutions to keep the cravings from coming in the first place   Additional Resources: Save 15% on Organifi Harmony Hormone Balance Register for Dr. Mariza's free Detox Masterclass (May 12th) On the blog: 5 Steps to Breaking Up with Sugar On the podcast: Could Breaking Up with Sugar be the Biggest Key to Healthy Eating? With Molly Carmel Resource: Essential Oil Recipes for Cravings and Fatigue Cheat Sheet
Dec 11, 2020
247: How to Approach Postpartum Recovery in the 4th Trimester w/ Dr. Cleopatra Kamperveen
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If You Want To Best Prepare for Your 4th Trimester You Should: Map out your support before giving birth to make sure you will have the village you need to raise your child Give yourself space to care for yourself and set aside time that is just for you Nourish your body with the right foods and supplements to support your hormones Be prepared and listen to your body to know when you are ready to resume normal life after giving birth   No matter how many books you read, courses you take, conversations you have, or advice you have been given, having a baby, especially for the first time, can bring moments of uncertainty, exhaustion, and bliss. Navigating your new body, and your new baby, can be a significant adjustment, but it is possible to take on this beautiful time with ease and grace.   Understanding Your 4th Trimemester with Dr. Cleopatra Kamperveen Dr. Cleopatra is The Fertility Strategist and Executive Director of the Fertility & Pregnancy Institute and is back for round two of our pregnancy discussion. Dr. Cleopatra is an expert when it comes to the two phases of pregnancy that are often ignored by society, the primemester, and the 4th trimester. Today Dr. Cleopatra is here to paint a picture of what life looks like postpartum so that we can be prepared with as much knowledge as possible before bringing our super babies into the world.   Always Be Prepared The transitional period between birth and the first 12 weeks postpartum, otherwise known as the 4th trimester, can be physically and mentally draining for mama and for the baby. While there is no way to fully prepare for what to come, it is crucial that you put a plan into place before your baby arrives so that you can be prepared for what is to come and plan accordingly. Mapping out your support, setting aside your time, and nourishing your body with the right foods and supplements can have a huge impact on your ability to transmit health from one generation to the next. By taking care of yourself and your baby, you can face this new period of discovery with ease and grace.   The Love Cocoon Taking care of a new baby and yourself is full-time work. While it is important to be realistic about what you are both going to need, it is not all doom and gloom. Knowing your limitations, asking for help, and finding connections are all incredible ways to focus on keeping you and your baby healthy and happy.  The 4th trimester can be treated as a love cocoon, but you need to be real and honest with your experiences to your support group to be able to enjoy this magical time. Are you about to welcome your own bundle of joy? In what ways are you preparing for your 4th trimester? Let me know in the comments section of the episode page.   In This Episode How to navigate your fourth trimester with or without the right type of support (8:07) Tips for supporting your hormone levels once you have delivered your baby (18:23) The huge role your support system can play in your postpartum depression (22:09) Which foods and supplements you should take to stay healthy physically and mentally in your fourth trimester (26:30) Why it is okay to listen to your body over your doctor when it comes to getting back to ‘normal’ after giving birth (34:00)   Resources Mentioned: Save 15% on Organifi Harmony Hormone Balance The Fertility & Pregnancy Institute Website The Ultimate Fertility Checklist   Related Episodes:  Episode 242: How to Eat and Supplements During Pregnancy to the Health of Mama and Baby with Dr. Cleopatra Kamperveen   Other Resources: Check out the full show notes page Keep up with everything Dr. Mariza Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube Podcast production & marketing support by the team at Counterweight Creative
Dec 08, 2020
246: Top 10 Simple Hacks for Coping with Holiday Eating and Holiday Stress
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The holidays are supposed to be “the most wonderful time of the year,” but for many of us, it’s also the most stressful, draining, and overwhelming.  Balancing family dynamics, changing schedules, and different eating habits can be so hard on your body, leaving you feeling burnt out before the season is even in full swing. Tune in to today’s episode for 10 simple ways to make sure your holiday eating and holiday stress don’t get out of hand. These daily practices will make sure your health and energy stay on track all season long and answer questions like “what do I do at a holiday party?” or “how can I stick to my exercise and eating routine, even if I’m out of town?”  This episode is going to be a lifesaver during this season, no matter what it looks like this year! 10 healthy eating hacks to help you stick to your goals and be successful, even if you have a full lineup of events and are traveling How to recognize emotional eating and ways to fight back against it so you can prevent holiday weight gain Easy ways to distinguish physical vs. emotional hunger and what to do to respond appropriately The power of being gentle with yourself this season and 10 daily stress-free hacks to make the holiday season peaceful and joyful    Mentioned in this episode: Save 15% on Organifi The DASH Diet Cookbook Detox Blends Cheatsheet   Related Resources: How to Say Goodbye to Unwanted Sugar Cravings Essentially You episode 224: How to Finally Let Go of Emotional Eating and Self-Sabotage with Natasha Allen Essentially You episode 194: Three Simple Ways to End Emotional Eating with Tricia Nelson
Dec 04, 2020
245: How to Embrace Change and Stay Calm In the Time of Crisis w/ Nicole Mixdorf
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If You Want to Stay Calm in Times of Crisis You Should: Start listening to your body during times of stress and build awareness around your bodies signals.  Be intentional about how you start your day and how you want to show up in the world. Incorporate small things into your morning routine that will set you up for success. Get curious about what you are feeling, label it, and sit with it instead of running from it. Practice letting go of control and accept that your reality is often something you cannot control. Shift your mindset to focus on the opportunities that your stress can bring you. Have faith that your current situation will bring you to the best-case scenario.   You know the stress you feel about changes out of your control? Have you ever considered that these changes could actually be a positive thing?  By focusing on the best case scenario you can move through your stress response system, shift your state of mind, and set yourself up through self-care rituals that take no extra time out of your busy day.   The True Effects of Stress with Nicole Mixdorf Nicole Mixdorf is a stress and crisis expert, Chief Wellness Officer of Balance by Nature, and she knows what she is talking about when it comes to stress. Nicole was recently awarded Most Influential Woman in Corporate Wellness Services USA 2020 by Acquisition INTL Magazine, as well as being named one of the Top 100 Healthcare Leaders in the World 2020 by the International Forum on Advancements in Healthcare.  Nicole knows first hand that despite leading a healthy lifestyle, your stress levels can play a huge role in your overall health.   Getting Over Your Overwhelm Your autonomic nervous system, or your stress response system, plays a huge role in managing your overall health. During crazy times such as these, when our feelings of overwhelm are at an all-time high, it is crucial to learn how to navigate uncontrollable change without overloading our perceived stress. Stress is one of the most insidious root causes of many health issues, and without the right tools and strategies to create balance and let your intensity go, your candle will totally burn out. The good news is that you can implement small things in your pre-existing daily routine that takes no time at all. These mindset shifts and tools to build awareness within your body can have a radical change on your stress levels day today.   Letting Go of Control and Embracing Acceptance Gratitude practices, essential oils, and deep breathing techniques can help you switch your stress response system tracks and change your state of mind. Instead of expecting change to bring you somewhere worse, focus on how that change could bring you somewhere better.  Some of the most extraordinary things that happen in life are just on the other side of fear. When you can accept your reality, sit with how you are feeling, and have faith that whatever is coming your way is supposed to be part of your human experience, you can let go of control and look within yourself to find healing. Are you ready to improve the way you move through the stress response system, shift your mindset, and set yourself up with self-care every day? Share which of Nicole’s easy, simple, and speedy self-care tips you will implement into your morning routine with me in the comments section of the episode page.   Quotes: “You can exercise, you can eat healthily, you can have a healthy lifestyle. But if you have so much stress and so much intensity in your life, it's like none of the rest of it matters.” (11:27) “The amazing thing is that it only takes three deep breaths, that's it! It takes three deep breaths to shut off the body's stress response.” (22:04) “It doesn't have to take a long time, even just five minutes can have a huge impact on your psyche and how you feel for the rest of the day.” (26:55) “In this time that we find ourselves in right now, where everything is being shaken to its core, I feel like we have this incredible opportunity to use this as a time of reflection, to go within and really reevaluate all of these different areas of our life.” (35:56) “If you can just accept that you might not like it, but this is what it is, this is your reality, then wow, you can find peace in acceptance. You don't have to agree, but if you can find the peace when you can finally just accept it, then it opens up all of this mental energy so that you can finally start receiving inspiration and receiving solutions to start improving and making the situation better.” (38:55)   In This Episode Why you need to find time to shake off the intensity of our current world (16:26) How to incorporate self-care tools into your established day-to-day activities in no time (18:24) The best ways to incorporate mindset changes into your morning ritual (24:43) Tips for those new moms or moms to be to prioritize creating moments just for you (30:33) How to embrace unplanned change during a time of crisis or uncertainty (33:25)   Resources Mentioned: Stress and Hormone Essential Oil Cheat Sheet Blueprint for a Balanced Life Balanced By Nature Website Follow Balanced By Nature on Facebook | LinkedIn   Related Episodes:  Episode 232: How I Radically Transformed My Stressaholic Behaviors and Traded Them in for More Peace   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
Dec 01, 2020
BONUS: What Are the Best Foods and Nutrients for Healing Your Liver? (Re-Release)
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IN THIS EPISODE: BEST FOODS FOR LIVER HEALTH Your liver is a critical organ for hormones, energy, detoxification, digestion, maintaining a healthy weight, and so many other things that make or break your health. If it’s not in optimal shape, your whole body is going to suffer. Tune in today to hear my top superfoods (plus some bonus supplements) you can use to keep your liver working its best. By incorporating these foods and nutrients into your daily routines, you can create balanced hormones and free yourself from the symptoms making you miserable.  Why your liver is so essential for your hormones and overall health The top 10 superfoods to love your liver every day The best supplements to take for your liver, thyroid, gut health, and cellular energy MENTIONED IN THIS EPISODE Essentially You episode 154: How to Optimize Liver Function to Balance Your Hormones Vitamin C Boost Magnesium Restore Activated B Complete ADDITIONAL RESOURCES Loving Your Liver for Hormone Health The Best Essential Oils for Loving Your Liver 10 Ways to Love Your Liver
Nov 27, 2020
244: Eating and Training According to Your Menstrual Cycle w/ Dr. Stephanie Estima
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If You Want to Use Your Menstrual Cycle to Your Advantage You Should: Alter what you eat based on which phase of your cycle you are in to give your body what it needs to absorb Switch up your workout routine between heavy weight lifting, building lean muscle mass, and taking time for recovery Listen to your divine feminine power and give your body what it is asking you for   You might know that you can break down your menstrual cycle into four different phases, but did you know that how you eat and exercise in each of these phases can impact your health, fertility, and metabolism? Understanding how you are evolving throughout the month can help you use your menstrual cycle to your advantage and provide optimal functioning.   Optimizing Your Menstrual Cycle with Dr. Stephanie Estima Dr. Stephanie Estima is an expert in metabolism and body composition. She has a special interest in functional neurology, brain metabolism, and the specific application of the ketogenic diet and fasting to female physiology. Using her framework, The ESTIMA Method, she focuses on distilling strategies in nutrition, movement, and mindset to actualize human potential, longevity, and achievement.   The Four Phases of Your Cycle The four phases of your cycle can be broken down into menstruation, the follicular phase, ovulation, and the luteal phase. Each of these phases needs specific diet and exercise routines to help your hormones function optimally and play the long game when it comes to your health and wellness.  By combining Dr. Stephanie's knowledge around fasting, the ketogenic diet, and the mensural cycle, you can reduce your inflammation, get a grip on your insulin, and give your body what it needs depending on where you are at in your cycle. Weight lifting, carbohydrates, and taking a much-needed rest can all help you see tremendous results if done correctly and at the right time for your body.   Listen to Your Feminine Power Whether you want children or not, your body's process of creating life requires a level of energy that no other cell in the human body has to produce. This is why it is critical to do what feels right for you and lean into your feminine power so that you can listen to what your body is telling you.  True sexiness comes from knowing who you are, feeling comfortable in your skin, and taking care of yourself in the ways you should. Understanding why your body is doing what it is doing can help you tweak how you eat and work out so that you can listen to your female wisdom and rest when you need to help your body function as best it can. Do you switch up what you eat and how you exercise according to your menstrual cycle? You should! Share which of Dr. Stephanie’s tips you will implement into your monthly routine with us in the comments section of the episode page.   In This Episode Redefining ‘sexiness’ by living your truth and having ownership in knowing who you are (9:55) How to nourish your body and provide it with critical information according to your menstrual cycle (12:08) Tips for modifying your intermittent fasting throughout your cycle for optimal results (20:35) The importance of exercise training according to your cycle and creating lean muscle mass (34:11) What to do if you are feeling burnout or seeing negative gains on the scale (41:33)   Resources Mentioned: 4-Week Cyclical Eating Meal Plan Dr. Stephanie Estima Website Better! by Dr. Stephanie Podcast Estima Diet Follow Dr. Stephanie on Instagram   Related Episodes:  Episode 116: Is Long-Term Fasting for Women a Good Idea With Dr. Stephanie Estima Episode 93: The Menstrual Cycle is the 5th Vital Sign with Lisa Hendrickson-Jack   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
Nov 24, 2020
243: What You Need to Know About the Stages of Perimenopause and How to Address Them
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We all have been told the “horrors” of menopause, but few people are really talking about the biggest time of transition in a woman’s life: perimenopause.   This 4-10 year period before your menstrual cycle totally stops can be a time of fluctuating hormones, uncomfortable symptoms (including hot flashes, stubborn weight, exhaustion, sleep struggles, and more), and feelings that your life as you know it is over.   But it doesn’t have to be this way!   Tune in to today’s episode to hear why perimenopause is a period of so much change and how you can make this transition with ease and grace to continue living with energy and health for years to come!   Which hormones are the biggest players as you make the transition to perimenopause and menopause How you can immediately identify which stage of perimenopause you are in so you can start feeling better ASAP The biggest signs and symptoms of hormone imbalances and what you can do to start healing them My favorite supplement & lifestyle recommendations to relieve your symptoms and get your body back in balance   Mentioned in this episode: Hormone Quiz Magnesium Restore Activated B Complete Calm & Restore Vitamin C Boost Progest-Restore   Related resources: How Estrogen Dominance Affects PMS During Perimenopause What Is Estrogen Dominance and How Does It Affect Your Body? Do You Have Estrogen Dominance? Take This Assessment to Find Out... Essentially You episode #237: The Truth Behind Stubborn Weight Gain After 40 Years Old Essentially You episode #211: What is the Difference Between Perimenopause and Menopause and Why is it So Confusing? Essentially You episode #167: How to Reverse Estrogen Dominance, Especially During Perimenopause
Nov 20, 2020
242: How to Eat and Supplement During Pregnancy to Optimize the Health of Mama and Baby w/ Dr. Cleopatra Kamperveen
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If You Want To Set Your Body and Your Baby Up For Success You Should: Prime your body by eating whole foods that create a nourishing environment for your baby's brain development Educate yourself about the right supplements to take during your primemester, pregnancy, and postpartum Create the best possible epigenetic foundation for your baby by embracing the Primemester Protocol and the Fertility Food Pyramid Let go of your worry and support your super baby by listening to what your body needs   Priming your body to get ready for a baby can take a lot of energy and can often be met with some confusion. It is important to prime your epigenetics by nourishing yourself with the right foods and supplements so that you can create your super baby, which means the happiest, healthiest, brightest, and most well-adjusted baby that you can give your epigenome.   How to Shift Your Epigenetics for the Baby of Your Dreams Dr. Cleopatra is the Fertility Strategist and Executive Director of the Fertility & Pregnancy Institute. She has helped me, along with thousands of other women, learn about the primemester, the magical and powerful window of opportunity before your pregnancy. In addition, Dr. Cleopatra works to reverse reproductive aging, help women get pregnant quickly and easily, reduce miscarriage risk, and finally have the super baby they have been dreaming of for as long as they can remember.   Setting Yourself and Your Baby Up for Success What you eat and the supplements you take are crucial to creating the best and most nourishing environment for your baby's health. This is critical stuff to know, as your epigenetics are being transmitted from one generation to the next, and are also constantly changing. This means that you can alter your epigenetic foundation to create an opportunity to have your super baby and support your body before, during, and after pregnancy. Through the Primemester Protocol and the Fertile Food Pyramid, you can gain the knowledge that you need to take your health and your baby's health into your own hands.   Practical Tips for Creating Your Superbaby Dr. Cleopatra breaks down the top five supplements you should take during the primemester, pregnancy, and postpartum phases, which foods you should be focusing on in utero and after your baby is born, and how to set your baby and yourself up for success. It is up to you to make sure that you have everything you need for your growing baby, and Dr. Cleopatra’s practical tips for eating and supplementation are a must for any mama-to-be. Your microbiome is the second genome for epigenetic foundation, and it is only by nourishing yourself with what your body needs that you can create your super baby with grace and ease. Are you ready to take control of your epigenetics through food and supplementation to provide your body with everything it needs to create the healthiest, happiest, and brightest baby possible? Share which of Dr. Cleopatra’s tips are you going to implement in the comments section of the episode page.   Quotes: “Pregnancy is this beautiful right of passage, not just for our babies and our super babies, but also for us as humans and as mothers. And it is such a sacred time that I think we have lost a lot of the beauty around how sacred that time is in this really fast-paced life that we are all living today.” (11:10) “I don't mean by being proactive that I want you to dive into that worry because that is not going to serve you in any way. But there are things that we know that we can take intelligent and proactive action on. And when it comes to those things, I want you to be very committed to doing them and being on top of them.” (20:03) “Food is information, it is so important. And really think of that information as input that determines the output. Both for you and for your super baby.” (23:14) “When you don't eat those things, and then you do bring them back in, you can't help but notice that they just don't make you feel that good.” (34:05) “Just because everybody else is doing it, doesn't mean it is the right thing and it doesn't mean it is the right thing for us. (38:18)   In This Episode The first steps you should be taking after finding out that you are pregnant in order to have a healthy baby (10:10) Gain clarity around the causes of miscarriages and what you can do to prevent them (19:52) Which supplements and foods you should be consuming to create your super baby (21:46) How to use the Fertile Food Pyramid to build your best epigenetic foundation as possible (23:40) What to do if you receive pushback from your loved ones in how you are choosing to raise your super baby (37:33) The 5 core micronutrient supplements you should be taking during your primemester, pregnancy, and postpartum (40:40)   Resources Mentioned: Get Your Free Hormone Supplement Guide Here The Fertility & Pregnancy Institute We