Energized with Dr. Mariza

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 Episode14 Hormone-Loving Foods Guide – FREE when you register for the Summit Gluco Support – The Blood Sugar-Balancer Additional Resources3 Surefire Ways to Make Intermittent Fasting Easier Podcast #358: Research-Backed Strategies for Women to Succeed with Intermittent Fasting with Cynthia ThurlowPodcast #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain FunctionSupporting Brain Health with Intermittent Fasting

No matter how many times we hear it..When our hormones begin to shift, it can still feel like no one prepared you for what’s coming. I’ll never forget the moment I realized I was officially in perimenopause: At 44, I felt an overwhelming sense of dread, bouts of rage I couldn’t explain, and the exhaustion of crawling through mud just to get through the day. As someone who has supported thousands of women through midlife transitions, I knew exactly what was happening—and yet, I wasn’t prepared for how destabilizing it would feel.That’s why in this week’s solo episode, I’m sharing the advice I wish I could have given my younger self—practical tools and insights to help you thrive in this transformative season.In this episode, you’ll learn how to: Recognize the subtle (and not-so-subtle) signs of early perimenopause. Reclaim the belief that you deserve to feel good—and how to make it happen. Build rituals that bring more joy, energy, and presence into your daily life. Set fierce boundaries and let go of what no longer serves you. Use this window of opportunity to lay the foundation for your healthspan and longevity. It's time to leave the fog behind and start creating a midlife you love. Tune in now for all the answers you need to get there! Visit podcast page: https://drmariza.com/episode609IN THIS EPISODE The first signs of perimenopause you may not expect. Why cycle changes aren’t the only clue and how to identify the early shifts. Why “you deserve to feel good” should become your daily mantra. Simple ways to punctuate your day with joy and nourishment. The power of walking in nature. How this one habit boosts mood, stabilizes blood sugar, and sets the foundation for longevity. The art of letting go. How fierce boundaries and releasing unnecessary obligations can radically reduce midlife overwhelm. Reclaiming presence and mindfulness. Practical strategies to embrace the magic in the mundane and reconnect with happiness. Why this phase is a window of opportunity. Steps to optimize your body, mindset, and habits for the healthiest second half of life. QUOTES "You deserve to feel good. It’s such a simple affirmation, but sometimes it feels almost too good to be true. Yet, it’s a beautiful reminder to punctuate your day with things that nourish you—physically, emotionally, and spiritually." "Movement is life. The more we move our bodies throughout the day, the more we win the game of life—especially during perimenopause, a window of opportunity to support our muscles, metabolism, and overall health." "Let go of the people, projects, and obligations that no longer serve you. This isn’t just freeing—it’s essential. Fierce boundaries are the name of the game in this season of life." "Be fully present with the people and projects you love. It’s is the best way to play full out. Living in the magic of the moment creates a richer, more meaningful life." RESOURCES MENTIONEDFollow Dr. Mariza on Instagram @drmariza — Be sure to check out the hilarious perimenopause memes! Subscribe to Dr. Mariza’s YouTube channel — Featuring all-new bonus content, life-saving hormone tips, and so much more.Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZARELATED EPISODES #600: We Need to Address Why Women Don’t Feel Like Themselves Anymore in Perimenopause with Dr. Mariza589: Effective Strategies and Tools to Calm Irritation, Mood Swings and Stress Deregulation Throughout Perimenopause586: What You Can Do in Perimenopause to Optimize Your Energy, Resilience and Brain Power with Dr. Mariza#572: How to Know You are in Perimenopause Including the 40+ Symptoms Associated with Declining Hormones

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 EpisodeMagnesium Restore – The Anxiety-BusterZen Sleep – The Sleep-RestorerHormone Balance – The Hormone-BalancerEssentially Whole Store – Your Home for All-Things Healthy Additional ResourcesSleep Better with These Proven Herbs + NutrientsSupplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels + Improve SleepPodcast Episode 369: 5 Daily Habits and Rituals I Never Skip to Feel My BestTo Drink or Not to Drink? What Alcohol Does to Our Hormones As We Get OlderPodcast Episode #369: The Benefits of Optimizing Your Hormones

What happens when you combine ancient Ayurvedic wisdom with cutting-edge science? You unlock healing modalities you never knew existed.You learn how to regulate your emotions with ease.And you discover the real path to energy and joy.In this week’s episode, I’m joined by Mona Sharma—a renowned celebrity nutritionist, wellness entrepreneur, and mindfulness expert—who shares her journey from corporate burnout to vibrant, ageless living.Mona opens up about how stress, anxiety, and health challenges pushed her to rediscover her roots—spending months at an ashram, embracing mindfulness, and creating rituals that now form the foundation of her wellness philosophy.In this episode, you’ll learn how to: Harness the power of heart coherence Tune into your body’s cues and honor its needs Slow down, get quiet, and reconnect with true happiness Bring ancient ashram wisdom into your busy, modern life And so much more! If you’re ready to stop running on autopilot, let go of perfectionism, and create a longevity plan as unique as your thumbprint…Grab a pen, a notebook, and tune in now!IN THIS EPISODE The role of mindfulness practices like meditation, breathwork, and nature walks in healing both the body and mind. How heart coherence improves emotional regulation, gut health, and hormone balance. Why personal growth can sometimes trap us in stress, and how to break free by embracing the power of now. The surprising connection between childhood emotions and adult health—and how to rewrite your body’s narrative. Simple yet transformative rituals that can help you tune into your body’s needs and optimize your health. QUOTES"When you tune into heart coherence, you align your mind, body, and spirit—and open the door to true healing.""Your health is a reflection of your vibration. If you're living in stress, fear, or worry, your body will respond in kind.""You can’t checklist your way to wellness. Real healing happens when you tune into your body’s wisdom and create space for joy and balance.""The purpose of life is joy. If we prioritize happiness over productivity, everything changes—including our health.""Your healing blueprint should be as unique as your thumbprint. It’s time to embrace a personalized approach to health."RESOURCES MENTIONEDMona’s Podcast: Rooted in Wellness – Explore ancient rituals and modern science for holistic healing.Dr. Mariza’s Ultimate Morning Self-Care GuideGo to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membership.Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZARELATED EPISODES #563: How to Use Breathwork Daily to Ease Stress, Anxiety and Trauma with Samantha Skelly598: Break the Cycle of Burnout, Anxiety, and Fear by Tapping into Heart Coherence with Kimberly Snyder#602: The Right and Wrong Way to Lose Weight + Overcoming Panic Attacks by Feeling Safe in Your Body with Michelle Shapiro

Losing weight – especially stubborn belly fat – can often feel impossible. I’ve had my own fair share of weight struggles in my late 30s, so I know exactly what it’s like to feel frustrated when NOTHING is working.But what if your dream of a flatter stomach and a more toned body is much easier to achieve than you thought? Catch today’s podcast for 10 proven ways to shred fat AND flatten your tummy without having to hit the gym like a crazy person–and learn:   How blood sugar plays a role in belly fat The best foods you should eat more of and why The worst foods you need to avoid and why How to build your meals out and moderate your portions Specific cooking instructions and ingredient recommendations  And more! Mentioned in This EpisodeGluco Support – Conquer cravings and stress-eating with my custom blend of science-backed herbs.Magnesium Restore – Give your cells the energy they need to build muscle, regulate your blood sugar, and boost your metabolism. Grab the 14-Day Detox Kit Today!Get your free LMNT Sample Pack with any drink mix purchase at DrinkLMNT.com/DrMarizaSnyderAdditional Resources5 Worst Foods for Metabolic Health + Belly Fat#383: How I Build Metabolically-Healthy Meals for my Family to Maintain Stable Blood Sugar and Energy Levels #514: The Worst “Healthy” Foods that Drive Blood Sugar Spikes#433: The Top 5 Best and Worst Fruits for Stable Blood Sugar

Imagine if hundreds of tiny particles you can’t even see were making their way deep into your body’s tissues—affecting everything from your hormones to your weight, mood, gut health, brain, and more. Every. Single. Day. This isn’t some weird sci-fi movie plot. It’s the reality we’re living with microplastics.Which is why I’m SO excited to welcome Dr. Vincent Pedre to my podcast this week!Dr. Pedre, an integrative gut health expert, author, and my go-to resource for all things microbiome, is here to bring you up to speed on the hidden threat of microplastics on your well-being. From that “harmless” coffee lid to the convenient food containers you use every day, microplastics are everywhere.And they’re hijacking your gut and wreaking havoc on your hormones, weight, mood, and brain.  But don’t worry—we’ve got your back. You’re about to hear ALL the latest science, solutions, and practical steps you can take to reduce your exposure and restore your gut NOW.So if you’re ready to get ahead of the game when it comes to protecting yourself and your family from this invisible invader…Tune in now for this life-changing conversation!IN THIS EPISODE The everyday sources of microplastics—like coffee cups and takeout containers—that may be affecting your health How microplastics act as endocrine disruptors and mimic estrogen, throwing hormones out of balance The surprising role of microplastics in gut health issues like dysbiosis and leaky gut Why microplastics may be a hidden cause behind weight gain and metabolic issues Real-life tips from Dr. Pedre to reduce your exposure to microplastics every day How making a few key changes in your routine can make a huge difference for your hormone and gut health QUOTES"Microplastics are the rising hidden danger that is a threat to our health, to our metabolism, to our hormones, that is right under our noses...and they are being consumed without people realizing it.""Every time you drink a hot beverage through a plastic lid, you’re absorbing microplastics that can act like estrogen in the body—scrambling your hormones and disrupting everything from weight to mood.""Microplastics break down the gut’s mucus layer, overgrow harmful bacteria, and eventually lead to leaky gut. Once you have leaky gut, the pathway to inflammation is wide open.""We’re exposed to microplastics everywhere. So the best line of defense is to be really mindful—use glass, use stainless steel, and avoid heating food or drinks in plastic.""Even our coffee makers can be a source of microplastic exposure. If your coffee maker has plastic tubing or a plastic reservoir, hot water is leaching microplastics into your coffee every day."RESOURCES MENTIONEDKickstarter Link for Happy Gut Coffee – Support Dr. Pedre’s mission for healthy, sustainable coffee—AND try your first batch of this clean, low-acid, and mold, pesticide, and microplastic-free coffee!  Go to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membership.Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZARELATED EPISODES #515: The Connection Between Gut Health and Hormone Balance with Dr. Vincent Pedre#466: How Gut Health Affects Hormones with Steven Wright#432: What Role Does the Gut Play in Mood and Brain Health with Tina Anderson

What if menopause wasn’t the end of your best years—but the beginning of them?I know that might feel impossible right now. But trust me, we’re going to get you there!In this week’s episode, I’m joined by Dr. Nicky Keay, a renowned endocrinologist, author, and researcher. And together, we’re pulling back the curtain on menopause and hormone therapy with truths that could change everything about how you approach this stage of life.We’re diving into the science behind HRT and busting myths that have held women back for generations. You’ll learn why progesterone is a game-changer for mood, sleep, and energy—and how it could be the key to feeling truly amazing through menopause and beyond.This conversation is PACKED with expert tips and practical guidance you won’t find anywhere else. So, if you’re ready to finally get the full story on menopause…AND discover what it takes to reclaim your health after 50… Tune in now for all of that and SO much more!Visit the podcast page here: https://drmariza.com/episode606IN THIS EPISODE How to decode hormone replacement therapy (HRT) to make the best choices for your health Breaking down the most common myths about menopause and HRT Why progesterone is critical for sleep, mood, and overall energy—and how to optimize it How women can personalize HRT to fit their unique symptoms and health goals Practical lifestyle changes that support hormone health through perimenopause, menopause, and beyond Tips on advocating for your hormonal health, especially if your doctor isn’t HRT-savvy QUOTES“Menopause isn’t just a biological milestone—it’s a whole-body shift. The truth is, your hormones don’t stop affecting you; they just change how they interact with your body.”“For so long, women have been told to ‘just deal with it.’ But that’s a huge myth. There are real options out there to make this stage of life vibrant and powerful.”“Estrogen and progesterone are not just ‘reproductive hormones.’ They affect every cell in the body, and losing them affects everything from mood to metabolism to cardiovascular health.”“We can’t ignore the connection between mood swings, energy crashes, and hormonal shifts. When you lose progesterone, it affects your brain, your mood, and even your sleep. These changes aren’t all in your head—they’re real.”RESOURCES MENTIONEDPre-Order Dr. Nicky Keay’s NEW Book: Use code MARIZA for an exclusive discount on Dr. Nicky’s book—The Myths of Menopause.Dr. Nicky’s Hormone Clinic—connect with Dr. Nicky for personalized hormonal supportClick here to register for my Fix Your Metabolism MasterclassGo to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membership.Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZARELATED EPISODES #601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati592: Menopause, HRT, and Breast Cancer + How to Advocate for Yourself with Dr Suzanne Gilberg-Lenz588: The Metabolic Trifecta in Perimenopause and Menopause + HRT Basics and Best Practices to Thrive in Midlife with Jackie Piasta

Have you been on the fence about hormone replacement therapy (HRT) and unsure which—if any—options are even right for you? You’re not alone.And you don’t have to navigate it blindly.In this week’s podcast, we’re diving straight into what most doctors aren’t telling women about HRT. Whether it’s static versus cyclic dosing, the benefits of bioidentical hormones, or how to get the most out of progesterone and estrogen…Certified hormone expert Karen Martel is here to help you cut through the confusion.She’s revealing why the one-size-fits-all approach doesn’t work for hormone therapy, especially during perimenopause and menopause.And how you can tailor HRT to meet your specific needs. Together, we’ll uncover the pros and cons of different HRT options, ways to maximize your body’s natural rhythm, and essential questions to ask your practitioner to get real results.If you’ve been waiting for clarity and confidence to make your decision around HRT…Tune in now to finally get those answers and much more!Visit podcast page here: https://drmariza.com/episode605IN THIS EPISODE Why static vs. cyclic hormone dosing matters, and why static doses may not work for everyone. Karen’s experiences with different types of hormone therapy, including transdermal and oral progesterone, and why one method doesn’t fit all. The biggest misconceptions about HRT and how they may be holding you back from the right solution. Karen’s new transdermal hormone product line, including progesterone and estrogen options, designed to make HRT more accessible. Tips on advocating for your hormonal health, especially if your doctor isn’t HRT-savvy. And more! QUOTES“The reality is that most practitioners aren’t trained in bioidentical hormones, yet they’re the ones deciding what’s ‘safe’ or ‘effective.’ They’re making calls about our hormones without really understanding what women actually need.”“Hormone therapy isn’t one-size-fits-all. Every woman deserves options that are tailored to her unique body, especially through perimenopause and menopause.”“Don’t let anyone dictate what you should feel during perimenopause. Test, experiment, and advocate for yourself—it’s your life, your body, and your hormones.”“Women are often afraid of hormone replacement, but bioidentical hormones are identical to what our bodies naturally make. They’re as natural to us as our own biology.”RESOURCES MENTIONEDKaren Martel’s Clinic – Explore Karen’s telemedicine clinic for hormone supportKaren’s Hormone Quiz Transdermal Hormone Products – Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZAKaren’s Instagram: @KarenMartelHormonesGo to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membershipRELATED EPISODES #590: Dispelling Myths About Breast Cancer and Mammograms + Navigating HRT After Breast Cancer with Dr. Jenn Simmons592: Menopause, HRT, and Breast Cancer + How to Advocate for Yourself with Dr Suzanne Gilberg-Lenz588: The Metabolic Trifecta in Perimenopause and Menopause + HRT Basics and Best Practices to Thrive in Midlife with Jackie Piasta

What if you could have your cake, eat it—AND keep your blood sugar stable all in the same sitting?I know it sounds impossible, especially if you’re feeling stuck in a never-ending loop of energy crashes and cravings. But trust me—there’s a way to make it work!And today, we’re going to show you how.In this episode, Kara Collier, co-founder of NutriSense, Registered Dietitian (RD), and Certified Nutrition Support Clinician (CNSC), joins me to break down the real-life power of using continuous glucose monitors (CGMs).She’ll walk you, step-by-step, through the BEST way to track how your body handles food, movement, stress, and even those occasional sugar slips. You’ll learn how to use this simple metabolism-saving tool to turn daily habits like a quick walk or late breakfast into powerful strategies for boosting your energy, shedding unwanted weight and belly fat, and even reducing your risk of chronic disease. If you’ve been wanting to feel more in control of your body AND use your meals to create lasting energy and resilience…This is the episode you’ve been waiting for!Tune in and get ready to transform your metabolism into an energy-producing, fat-melting powerhouse. IN THIS EPISODE Discover how Kara uses CGMs to track food, movement, and even occasional treats like chocolate-covered pretzels. Learn why a quick burst of movement, like jump squats with your kids, can dramatically lower your glucose levels. Find out how stress, poor sleep, and late-night snacks can spike your blood sugar—and how to fix it. Get practical tips for timing meals to improve energy and reduce glucose spikes. Explore how hormonal shifts in midlife affect your metabolism—and what you can do to stay balanced. And more!  Visit podcast page here: https://drmariza.com/episode604QUOTES"Any type of movement can really help your metabolic health and glucose control. So it can be really simple things... squats, walks, just moving throughout the day makes a huge impact." "When we’re eating meals, we want to see how high your glucose goes and how quickly it comes back down to baseline. That’s really what you want to pay attention to." "You can literally have your cake and eat it too. You just need to be mindful—whether it's with movement before or after, or adjusting your meal slightly, the flexibility is there.""Often, people think, 'I’ll never eat cake again.' But actually, using tools like a CGM gives you the freedom to find what works for your body, instead of restricting everything." RESOURCES MENTIONEDNutriSense – Learn more about continuous glucose monitoringUse "DRMARIZA50" code for $50 off at NutrisenseJoin thousands of members on the journey to better metabolic health with Nutritionist Video Consults.Kara Collier’s Instagram: @KaraCollierRDGo to zoe.com and use code “ENERGIZE10” for 10% off of your Zoe membershipRELATED EPISODES #603: Embracing Womanhood, Cultivating Deep Connection and Nourishing Your Body to Metabolically Thrive with Dr. Mindy Pelz#602: The Right and Wrong Way to Lose Weight + Overcoming Panic Attacks by Feeling Safe in Your Body with Michelle Shapiro#601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati#555: The Root Cause of Inflammatory Diseases and How To Get Metabolically Fit with Dr. Casey Means

How often do you think about the connection between what you eat and how you feel—not just in the moment, but the next day, or even years down the line? As women, especially in midlife, our relationship with food and our bodies is constantly evolving.But what if you could harness that evolution to feel better than ever?In today’s episode, I’m joined by Dr. Mindy Pelz, best-selling author of Eat Like a Girl, as we uncover the secrets to transforming your relationship with food so that it works for you—not against you. Dr. Mindy shares her personal journey with fasting, emotional eating, and how she learned to truly nourish her body in midlife for lasting energy, metabolic flexibility, and vibrant health.Together, we break down the myths about "eating perfectly.”And why SO many women unknowingly sabotage their metabolism. You’ll walk away with simple, powerful strategies that you can start using today to finally break free from that cycle—for good.Tune in if you’re ready to enjoy every bite while unlocking better energy, hormones, and resilience! IN THIS EPISODE How fasting and metabolic flexibility can shift your relationship with food and your body Why blood sugar is more important than counting calories for hormonal and metabolic health How to support your gut microbiome (or “tummy friends”) and why it’s critical for cravings and energy What to do when you hit an afternoon slump, and how to avoid relying on snacks or sugar The role of emotional eating and how to recognize when food is being used as comfort Using continuous glucose monitors (CGMs) to personalize your food choices and regain control of your health Simple swaps and habits that can transform how you feel day to day Visit podcast page: https://drmariza.com/episode603QUOTES"Your blood sugar is the ultimate biomarker of your cellular energy and metabolism. Regulating it changes everything—from your hormones to your mental clarity.""We’ve all done things like grabbing a snack to ‘push through’ the afternoon slump, but there are better ways to reset your energy—movement, hydration, or just a quick 10-minute walk.""When we stop treating food as the enemy and start understanding what our body needs, we begin to thrive, even in midlife.""Women’s bodies are always evolving. Learning to nourish yourself based on your current needs is how we cultivate true energy and resilience."RESOURCES MENTIONEDDr. Mindy Pelz’s new book, Eat Like a GirlDr. Mindy Pelz’s website Recommended CGM (Continuous Glucose Monitor)LMNT Zero-Sugar Electrolyte Drink Mix – Dr. Mariza’s favorite way to stay hydrated, energized, and balancedGo to zoe.com and use code “ENERGIZE10” for 10% off of your Zoe membershipRELATED EPISODES 595: How to Master Your Metabolism and Reverse Cellular Aging in Midlife + My Best Tips to Thrive with Dr. Mariza#551: How to Know if You Have a Sluggish Metabolism and How It Impacts Your Weight, Hormones, and Cellular Energy#601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati