Energized with Dr. Mariza

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

Have you ever felt like the pressure to look a certain way is pushing you to extremes—leaving you more anxious, depleted, and unsafe in your own body? And what if most of that pressure is actually coming from within?The truth is:The harder you push, the harder it gets. Take it from Dr. Michelle Shapiro, a renowned anxiety expert and dietitian whose incredible health transformation started with drastic weight loss that ultimately spiraled into severe health issues like hypothyroidism, panic attacks, and nutrient deficiencies.In today’s podcast, Michelle gets real about the right and wrong ways to lose weight.She reveals WHY her body rebelled against the pressure to change—and how she ultimately found healing  through targeted nutrition, rebuilding her stress response, and learning to quiet the internal voices fueling her anxiety.Together, we dig into the often-overlooked internal battles that keep us stuck in hypervigilance and self-doubt. And why it’s SO crucial to listen to these signals.Tune in to discover practical tools for rebalancing your body, setting boundaries, and learning how to truly nurture yourself in moments of chaos. IN THIS EPISODE How drastic weight loss can backfire, causing nutrient deficiencies, hormone imbalances, and panic attacks Why many women feel trapped in a constant state of hypervigilance, always waiting for the next crisis to hit How to identify and address the internal voices that fuel anxiety, using strategies from internal family systems therapy Practical strategies for resetting your body’s stress response, so you no longer feel like you’re stuck in fight-or-flight mode Why setting clear boundaries and reclaiming your time and energy are crucial for managing anxiety How to stop chasing symptoms and start healing the root causes of panic attacks and chronic stress The importance of working with practitioners who help you feel seen, heard, and safe Visit podcast page here: https://drmariza.com/episode602QUOTES"Weight loss is often seen as the ultimate goal for health, but if it’s done wrong, it can wreak havoc on your body—leading to hormone imbalances, panic attacks, and more.""Feeling like your body is in constant overdrive, like you’re stuck in fight-or-flight, is your body’s way of telling you it doesn’t feel safe.""Panic attacks aren’t just in your head. They’re your body’s alarm system, and unless you address the root causes—like nutrient depletion or chronic stress—they’ll keep coming.""Setting boundaries and reclaiming your energy is the ultimate act of self-care. You can’t be everything to everyone without losing yourself."RESOURCES MENTIONEDConnect with Michelle ShapiroThe Highly Sensitive Body Hub – a resource for those struggling with chronic health issues like histamine intolerance, POTS, and hypermobilityLAST CHANCE! Save your FREE seat for my upcoming Thriving in Perimenopause & Menopause SummitGo to zoe.com and use code “ENERGIZE10” for 10% off of your Zoe membershipRELATED EPISODES 598: Break the Cycle of Burnout, Anxiety, and Fear by Tapping into Heart Coherence with Kimberly Snyder#563: How to Use Breathwork Daily to Ease Stress, Anxiety and Trauma with Samantha Skelly#581: Five of the Worst Types of Food for Metabolic Health, Insulin Sensitivity, and Stubborn Visceral Belly Fat with Dr. Mariza#490: Why We Crave the Foods We Crave and What We Can Finally Do About It with Dr. Amy Shah

It’s no secret that our bodies have to endure dramatic metabolic shifts throughout perimenopause, menopause, and beyond.  Things that used to feel effortless—like keeping your energy, mood, and weight in check—now take everything you’ve got. But what if there was an easier way?A simple method to future-proof your body against aging, declining health, and even disease?Spoiler alert: There is. In today’s episode, Dr. Federica Amati (a leading clinical nutrition scientist and medical advisor at Zoe) joined me to help move the narrative toward practical solutions and a diet plan you can start using to navigate menopause TODAY. We explore the concept of “bioharmony” and how to use data, technology, and the right food to help you significantly reduce your risk of heart disease, type 2 diabetes, and dementia. Dr. Federica also shares invaluable advice on how to track your symptoms and assess your progress using a FREE tool called a Menoscale. If you're struggling with ANY of the many disruptive symptoms of perimenopause or menopause…Tune in to find out how to overcome them and SO much more!IN THIS EPISODE Why women experience a sharp increase in cardiovascular disease, type 2 diabetes, and dementia risks after menopause—and how you can prevent them The common but often overlooked symptoms of perimenopause, such as brain fog, mood swings, and weight resistance The power of food and targeted nutrition (with actionable diet tips)  How to use tracking tools like the Menoscale to better understand AND improve your symptoms  Why metabolic health is the foundation of feeling your best during perimenopause and menopause The power of daily habits like nutrient-rich eating, stress management, and intentional energy use to reverse metabolic decline How women can reclaim their energy and vitality even when it feels like everything is shifting around them Visit podcast page here: https://drmariza.com/episode601QUOTES“Once menopause hits, a woman’s risk for cardiovascular disease, type 2 diabetes, and dementia skyrockets. It's something we have to absolutely talk about with the women we're working with to empower them to reduce these risks.”99.8% of women in perimenopause report at least one symptom, but many don’t realize things like mood swings, irritability, or brain fog are directly related to hormonal changes.”“You can’t change what you don’t track. Tracking your menopausal symptoms—and seeing how specific interventions like dietary changes, exercise, or hormone therapy improve them—is essential for understanding what works for your body.”“We created a free tool called the Menoscale, developed with the British Menopause Society. It helps you track your top 20 menopause symptoms, see where you stand, and measure improvements over time.”RESOURCES MENTIONEDStart tacking your menopause symptoms using the MenoscaleGo here and use code ENERGIZE10 for 10% off your Zoe membershipConnect with Dr. Federica Website Instagram ZOE's Website Save your FREE seat for my upcoming Thriving in Perimenopause & Menopause Summit.Download my FREE 14 Hormone-Balancing Recipes GuideRELATED EPISODES #581: Five of the Worst Types of Food for Metabolic Health, Insulin Sensitivity, and Stubborn Visceral Belly Fat with Dr. Mariza#490: Why We Crave the Foods We Crave and What We Can Finally Do About It with Dr. Amy Shah#597: The Great Menopause Myth and What You Need to Know to Thrive with Kristin Johnson & Maria Claps#583: The Truth About Menopause That You Deserve to Know with Dr. Mary Claire Haver

Have you ever felt like you don’t recognize yourself anymore? Not just physically, but a sinking feeling that something is deeply wrong and you can’t quite put your finger on it?For many women in perimenopause, this is their new reality.And it’s time we talk about why!The fact is, hormonal shifts during this transition can unexpectedly trigger PTSD-like symptoms—especially if you’ve experienced trauma in the past. Flashbacks, nightmares, and heightened anxiety come on without warning. The trauma may even feel like it’s happening all over again.Many women describe it as a sense of being completely disconnected from themselves—just like I did when I entered perimenopause.Which is why today, I’m addressing the issue head on.I reveal why perimenopause is often called our 'second puberty'—and how it can be just as unsettling as adolescence. Plus, I'll help you make sense of symptoms like mood swings, anxiety, and brain fog, so you can stop blaming yourself and start understanding the real changes happening in your body.If you’ve been feeling lost, untethered, or even sacred… Tune in for the clarity, support, and solutions you need to feel like YOU again. IN THIS EPISODE How hormonal changes during perimenopause can trigger PTSD and trauma-related symptoms Why 8 out of the 10 most common perimenopause symptoms are brain-related My personal experience with hormone fluctuations and the "second puberty" The importance of understanding your baseline to recognize perimenopause symptoms What symptoms like irrational fear, sudden anxiety, and low stress resilience are telling you Why perimenopause has a profound impact on women’s metabolic, neurological, and cardiovascular health How the perimenopause transition sets the stage for long-term health in post-menopause QUOTES"Hormonal shifts during this transition can bring SCARY flashbacks, nightmares, and anxiety back to the surface. You may even feel like the trauma is happening all over again.""Perimenopause is a hormonal reckoning, and everything is up for review. But with the right knowledge and support, we can gain agency over our health and thrive in midlife.""Feeling like you’ve lost yourself during perimenopause isn’t just in your head—it’s a direct result of hormonal fluctuations, particularly the decline of estrogen and progesterone, which affect everything from your mood to your ability to handle stress.""Eight out of the ten most common perimenopause symptoms are brain-related—things like mood swings, brain fog, anxiety, irritability, and mental fatigue. RESOURCES MENTIONEDSave your FREE seat for my upcoming Thriving in Perimenopause & Menopause Summit Download a FREE copy of my 14 Hormone-Balancing Recipes Guide RELATED EPISODES 593: Why EVERYONE Needs Progesterone in Perimenopause and Beyond and How We Are Getting Dosing All Wrong with Carol Petersen589: Effective Strategies and Tools to Calm Irritation, Mood Swings and Stress Deregulation Throughout Perimenopause#572: How to Know You are in Perimenopause Including the 40+ Symptoms Associated with Declining Hormones

Are you waking up feeling exhausted—even after a full night's sleep? It’s one of the top complaints I hear from women and something I’ve personally struggled with, too.Which can be especially frustrating when you know you’re doing everything else right.You’re eating clean. Walking after meals. Taking supplements… So, what else could be causing it?Meet your circadian rhythm (aka your biological clock). In this episode, I sat down with award-winning science journalist and circadian rhythm expert, Lynne Peeples—to help you get to the bottom of your morning sluggishness and start waking up energized.Lynne shared powerful tips from her new book (The Inner Clock) about how simple daily habits—like getting morning light and avoiding late meals—can reset your internal clock, balance hormones, and give you all-day energy. We also discussed the importance of wearables—with specific recommendations for optimizing your body’s natural rhythms. Tune in for the crucial steps you NEED to take to reset your circadian rhythm and feel better today! IN THIS EPISODE Why circadian rhythm matters for women’s health, especially during perimenopause How morning light exposure sets your biological clock for the day The role of consistency in sleep, eating times, and daily routines for optimal health Why time-restricted eating and meal timing matter for your metabolism Practical ways to dim lights, avoid screens, and create an evening routine that supports sleep The impact of alcohol on your circadian rhythm and sleep quality Lynne’s personal experiences and what she learned from tracking her internal clock Visit podcast episode here: https://drmariza.com/episode599QUOTES“Circadian rhythms affect so much more than just sleep. They’re tied to our hormones, metabolism, mood, and even our gut health. Keeping these rhythms in sync can make a world of difference for your overall well-being.”"Getting outside within the first couple hours of waking up is key. Just 10 to 15 minutes of natural light—even on a cloudy day—helps set your circadian rhythm and sets you up for better sleep that night." "Our digestive system is tied to our biological clock. Eating late at night spikes your blood sugar more, raises your core temperature, and disrupts sleep. Keeping meals within a 10-hour window—earlier in the day—helps support metabolism and balance." “Morning light is critical for setting your internal clock. Even on cloudy days, get outside—natural light is still much stronger than indoor light and it helps you stay in sync with your body’s natural rhythm.”"The consistency piece is huge—eating, sleeping, and exercising at the same time every day. That keeps your body's clocks in sync and makes it easier to fall asleep, wake up refreshed, and maintain your energy throughout the day." RESOURCES MENTIONED Lynne’s book: The Inner Clock: Living in Sync with Our Circadian Rhythms Lynne’s Website  Register for FREE in my upcoming Thriving in Perimenopause & Menopause Summit. RELATED EPISODES  #488: The Benefits of Circadian-Based Intermittent Fasting + How to Implement with Ease #567: The Top 5 Pillars of Deep Restorative Sleep + How to Relax Your Nervous System and Reduce Anxiety Before Bed with Dr. Peter Martone 580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

We’ve all heard the saying, “Follow your heart.”But what if I told you that your heart holds even more power than we’ve been led to believe?In just a few minutes per day, you can learn to tap into that power and break free from the cycle of burnout, anxiety, and overwhelm—and completely transform your mind, body, and soul. It’s called heart coherence.And in today’s episode, I sit down with multiple-time New York Times best-selling author, holistic wellness expert, and meditation teacher Kimberly Snyder to show you how it works. Kimberly blends ancient wisdom with modern science—and guides you through the five heart stages: Dark; Propelled; Steady; Devoted; and Clear. She also shares SIMPLE, heart-centered practices that can dramatically reduce stress, boost your energy levels, and even improve your gut health, hormone balance, and relationships.Whether you're at work, at home, or in the midst of chaos, you can do these practices with ease—and the results can be life-changing. Tune in here and get ready to open your heart for rapid healing!IN THIS EPISODE The five heart stages that shape your emotional and physical well-being Practical tools to shift into heart coherence, even during stressful moments How heart coherence boosts energy, gut health, and hormone balance The science behind heart coherence and its role in reducing stress and anxiety Real-life examples of how heart-centered living strengthens relationships How to tap into your heart’s wisdom for greater intuition and clarity And more! QUOTES“The heart is actually another brain—it sends more messages to the brain than the brain sends to the heart. It controls so much around our health, vitality, and emotional well-being. When we learn to tap into this power, it can transform everything.”“These aren’t long meditations or complicated rituals—just quick, simple practices that take a few seconds. Even in the middle of chaos, you can realign and come back to a centered place in 3 to 10 seconds.”“Once you start living from your heart, you’ll notice a shift. You’ll have more energy, better communication, and deeper intuition. It’s like opening up to a new way of living, where everything feels more in flow.”RESOURCES MENTIONEDKimberly’s Feel Good PodcastKimberly’s NEW book: The Hidden Power of the Five HeartsKimberly’s website, SollunaMore about the HeartMath Institute on heart coherence and its impactRELATED EPISODES #575: Transform Your Life Through Self Love, Trusting Your Heart and Raising Your Self Worth with Roxy Saffaie#360: The Most Important — Yet Little-Known — Secret to Align Your Goals with Your Heart’s Purpose with Dr. Benita Varnado#569: How to Build a Strong Emotional Connection with Your Partner and How to Transform Your Love Life with Vanessa and Xander Marin

Are you ready to shatter the myths surrounding menopause and take control of your hormonal health at ANY age? The truth is, the medical establishment has—and continues—to overlook viable holistic treatments for women in midlife, especially when it comes to Hormone Replacement Therapy (HRT).The focus has always been on symptoms—NOT the root cause.But that’s all about to change.Meet Kristin Johnson and Maria Claps.Two experts on a mission to help women educate themselves, advocate for their health, and seek out medical practitioners who can help. I sat down with Kristin and Maria to discuss the benefits and complexities of HRT, especially the critical roles that progesterone and estrogen play in maintaining your long-term health. We also shared simple solutions to ward off serious conditions, like cardiovascular disease, osteoporosis, and cognitive decline. This episode is packed with invaluable information that every woman should hear—whether you’re just beginning to experience hormonal changes or are well into menopause.Tune in and learn how to thrive—into your 60s, 70s, and beyond!IN THIS EPISODE The common myths about menopause that are holding women back The critical roles of progesterone and estrogen in women’s health Why the current medical approach to menopause needs to change The benefits of hormone replacement therapy beyond symptom relief The importance of starting HRT sooner rather than later How to find a medical practitioner who truly understands women’s health The powerful impact of advocating for your own health during menopause View the podcast page here: https://drmariza.com/episode597RESOURCES MENTIONEDCheck out Maria and Kristen's new book: The Great Menopause MythStay tuned for more information on how to register for my FREE Thriving in Perimenopause and Menopause Summit! RELATED EPISODES 593: Why EVERYONE Needs Progesterone in Perimenopause and Beyond and How We Are Getting Dosing All Wrong with Carol Petersen592: Menopause, HRT, and Breast Cancer + How to Advocate for Yourself with Dr Suzanne Gilberg-Lenz583: The Truth About Menopause That You Deserve to Know with Dr. Mary Claire Haver#404: Do Women Need to Wait Till Menopause to Begin Hormone Replacement Therapy? with Esther Blum

Menopause always gets a bad rap. But let’s face it… as women,  menopause is inevitable. So let’s quit overlooking its significance and use it as a time to reassess our priorities to enjoy a higher level of self-awareness and well-being! It’s time to highlight this beautiful transition into a new phase of life.  Menopause marks evolution– not an ending. That’s why I’ve invited Dr. Anna Cabeca to the podcast today to help YOU celebrate your menopause in midlife and feel exactly how you want to in your body. As an expert in women’s health, integrative medicine, anti-aging techniques, and longevity– you won’t want to miss all the knowledge Dr. Anna shares in this episode to help you make the most of your life! Join us here as we dive into hormone health during menopause and talk about all the pros and cons of bioidentical hormone replacement.  Plus, we’ll guide you on what you can do NOW to navigate your body’s changes with ease and grace as you age. Check it out! Dr. Anna Cabeca Dr. Anna Cabeca – known as the girlfriend doctor– is an OB/GYN who’s served 10,000+ women in her private practice, and millions more through her books, online videos, and articles. She’s been in practice for over 20 years, and it’s her personal and professional mission to give proven pragmatic solutions to women dealing with menopausal health challenges so they can lead the life they want, need, and deserve.IN THIS EPISODE Hormone replacement therapy (HRT) for menopause symptoms  Dr. Anna’s experience and research on HRT  Key benefits of estrogen and progesterone  Benefits and risks of vaginal hormones Lifestyle factors and tips for optimal hormone function Recommendations for naturally boosting oxytocin   Creating healthy boundaries for yourself  How to join our live Masterclass on hormone health!  View podcast page here: https://drmariza.com/episode596RESOURCES MENTIONEDRegister for the Mastering Your Hormones Masterclass HERE!Dr. Anna’s Website Dr. Anna’s FacebookDr. Anna’s Instagram RELATED EPISODES 579: Hormone Replacement Options And Hormone Testing for Women in Midlife + Self Advocacy for Optimal Health with Esther Blum592: Menopause, Hrt, And Breast Cancer + How to Advocate for Yourself with Dr Suzanne Gilberg-Lenz#558: The Science Behind Ozempic And Important Facts About Glp-1 Agonists + Hormone Replacement for Women 40+ With Dr. Tyna Moore#557: What Every Woman Needs to Know About Hormone Replacement in Their 40s And Beyond with Felice Gersh#404: Do Women Need to Wait till Menopause to Begin Hormone Replacement Therapy? With Esther Blum

Feeling like you don’t have the mental capacity or physical energy to do the things you love lately? You may have been told this is just a normal part of menopause and aging as a woman. But it DOESN’T have to be! Midlife is a time for a serious health reflection. And we deserve a better method of healing to feel stronger, energized, and ah-mazing– no matter what stage of life we’re in. This episode is all about optimizing your metabolic and brain health. Because symptoms of metabolic dysfunction can be silent, and we often excuse them away for being too busy, or just being a woman heading towards menopause. My mission here is to help YOU create great energy and improve your metabolic health– especially in midlife when your body starts to shift. So tune in here for all my top daily habits and recommendations on optimizing your cellular energy– for lasting brain, metabolic, and OVERALL health! IN THIS EPISODE Building mental, emotional, and physical resilience  Understanding hormone changes to optimize metabolism  The 5 major reasons women experience metabolic health changes  Addressing the imbalance in female sex hormones   Navigating declining muscle mass in midlife  Symptoms of metabolic dysfunction driven by insulin resistance  How to deal with fat redistribution in midlife  The abrupt reduction in metabolic rate and energy expenditure in perimenopause and menopause  Metabolic markers and standard lab ranges for optimal health   My top recommendations for a rockin’ metabolism!  View the podcast episode here: https://drmariza.com/episode595RESOURCES MENTIONEDUse code DRMARIZA to get up to 40% off at Cozy Earth >>Stay tuned for more information on how to register for my FREE Thriving in Perimenopause and Menopause Summit! 584: The Health Costs of Our Modern Life & How to Start Feeling Better with Dr. Casey Means#552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary for Fat Loss, Strength and Longevity with Dr. Gabrielle Lyon#546: How To Stay Lean, Energized, And Strong by Working with Your Physiology, Not Against It with Dr. Stacy SimsRELATED EPISODES #531: How To Create Metabolism-Loving Meals That Can Fix Your Blood Sugar and Ward Off Chronic Disease #545: How To Reverse Your Biological Age with Simple Lifestyle Habits and the Most Important Factors in Reversing Your Inner Age with Dr. Kara Fitzgerald580: Mastering Your Sleep, Metabolism, And Overall, Health in Midlife with Cynthia Thurlow#535: How To Effectively Reset Your Metabolism, Lose Weight, And Upgrade Your Hormones

Last August, I was scared I’d never have the mental bandwidth to live my dreams, or even become the mom I’d always strived to be. I was severely struggling with a brain injury and post-concussion syndrome, uncertain of how my future would look. Now– 1 year later– I’m feeling great, functioning 88% better than I was after my injury. So how did I transform, and tackle my symptoms HEAD-on? (no pun intended!)Despite perimenopausal symptoms, increased inflammation, and mold exposure I experienced all while on my road to recovery, a few things I’ve been doing have made all the difference…In this podcast, I give you my top tips– my non-negotiables and consistent habits that have helped me truly transform despite several health setbacks. Regardless of if you’ve experienced a recent health scare or injury,  the recommendations in this podcast can be life-changing. Tune into this episode to learn how YOU can become a woman who fires on all cylinders, living life with energy, ease, and grace!IN THIS EPISODE Navigating my recovery from post-concussion syndrome  Reducing brain inflammation with a concussion protocol  Top brain support supplements I took for recovery  Movement recommendations for healing from a brain injury  Metabolically healthy meals for ideal health and recovery  My top non-negotiables that help continue to heal my brain  Hormone replacement dosing to ease symptoms  View the podcast page here: https://drmariza.com/episode594RESOURCES MENTIONEDUse code DRMARIZA to get up to 40% off at Cozy Earth >>Midlife Metabolism & Hormone Reset ProgramStay on the lookout for my Thriving In Perimenopause and Menopause Summit in October!RELATED EPISODES #543: What I Am Doing to Overcome Post Concussion Syndrome, Chronic Fatigue and Low Thyroid Function and A Big Update About the Podcast586: What You Can Do in Perimenopause to Optimize Your Energy, Resilience, And Brain Power with Dr. Mariza#564: This Is the Most Powerful Tool I Use to Heal My Body and Optimize My Health with Dr. Mariza