Energized with Dr. Mariza

You can ALWAYS get stronger, no matter your age.  In this episode, I’m joined by muscle-centric medicine expert Dr. Gabrielle Lyon to reframe how you think about your health—starting with muscle.  Life gets busy and chaotic, especially when you’re juggling kids, work, and everything in between. So Dr. Lyon breaks down how to simplify your focus and double down on what truly moves the needle for your health.  At the center of it all? Skeletal muscle– the key driver of metabolic health, strength, and resilience as we age. She explains why protecting and building muscle isn’t about aesthetics—it’s about safeguarding your heart, brain, and long-term vitality.  We’re here to remind you that strength training is really about training for your future self, and it can be easier than you may think. Ready to boost your strength and confidence in midlife? This is an episode you don’t want to miss! 💪 Dr. Gabrielle Lyon  Dr. Gabrielle Lyon is a board-certified physician, founder of the Muscle-Centric Medicine® movement, and New York Times bestselling author. With advanced training in nutritional sciences and geriatrics from Washington University in St. Louis, Dr. Lyon is at the forefront of a health revolution that places muscle, the organ of longevity, at the core of aging well, disease prevention, and optimal performance. Through her clinical work, bestselling book Forever Strong, and top-ranked podcast The Dr. Gabrielle Lyon Show, she challenges outdated paradigms of health and empowers others to build bodies and minds that thrive. IN THIS EPISODE Understanding muscle-centric medicine and why muscle is the organ of longevity Dr. Lyon’s new book full of practical ways to boost muscle health  How to fit building muscle into a busy day-to-day routine  What happens to your strength and muscle mass overtime  The importance of a well-defined strength program in midlife Adding HIIT to your routine without overdoing it  Muscle medicine and movement for your metabolic health  Training for injury prevention and longevity  How recovery can be just as important as training  Navigating exercise and training when traveling  QUOTES “I'm very proud of it because it distills down the science to give you actionable items, why you're doing what you're doing. Protocols for recovery, protocols for heat, protocols for cold, how to eat, how to move, how to think. I mean, it just makes it easy and accessible to everybody.” “The idea that you cannot get stronger or that you've peaked in high school, or that somehow you hit 40 or 50 and you cannot get stronger is not true. You can always get stronger and you can always put on muscle. You do not have to lift heavy, and again, heavy is relative.” “What I think ultimately moves the needle is if we have an idea of where our values are. I think we're at this precipice of women recognizing that strength is critical.” RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Order The Forever Strong PLAYBOOK HERE! The PLAYBOOK is designed as a six-week action plan, balancing science with practical tools, routines, illustrations, and reflection prompts Dr. Lyon’s Website Dr. Lyon’s Instagram Dr. Lyon on YouTube RELATED EPISODES  #552: THE MIDLIFE MUSCLE CRISIS: WHY MAINTAINING MUSCLE IS NECESSARY FOR FAT LOSS, STRENGTH AND LONGEVITY WITH DR. GABRIELLE LYON #632: THE SECRET TO OPTIMAL SLEEP, RESILIENCE, PERFORMANCE AND EMOTIONAL WELLBEING WITH DR. KRISTEN HOLMES #576: HOW TO BUILD BONE, MUSCLE, TENDON, AND METABOLIC RESILIENCE IN PERIMENOPAUSE AND MENOPAUSE WITH DR. VONDA WRIGHT #546: HOW TO STAY LEAN, ENERGIZED AND STRONG BY WORKING WITH YOUR PHYSIOLOGY, NOT AGAINST IT WITH DR. STACY SIMS

Join holistic nutritionist and natural chef Blair Horton, author of Everyday Elixirs, as she transforms your drinking rituals! Blair shares her journey to creating vibrant, alcohol-free mocktails that support wellness. Discover how seasonal ingredients like pomegranates and chamomile can elevate your drinks and help you unwind. She emphasizes low-sugar options and encourages making mocktails fun for the whole family. Learn to swap alcohol without feeling deprived, making every sip a joyful self-care moment!

Feel like hangovers are hitting harder than ever lately?  In this episode, I’m unpacking why alcohol hits differently in perimenopause—and why that glass of wine you used to tolerate now leaves you feeling off for days.  Even long after drinking, alcohol is still disrupting your brain chemistry, slowing your metabolism, and amplifying inflammation throughout your body.  And as women’s alcohol consumption has quietly increased in recent years, understanding these hidden physiological shifts has never been more important.  That’s why I’m breaking down what’s really happening to your body with each sip, especially during midlife hormonal changes.  But don’t worry, I share my top tips for you to detox from alcohol successfully, curb cravings, and feel in charge of your body again. Tune in here to change your relationship with alcohol and feel more like yourself!  IN THIS EPISODE Why alcohol feels like it hits harder in midlife What a detox from alcohol can look like for you  The facts behind alcohol misuse and binge drinking  What really happens in a woman’s body when drinking alcohol  The symptoms of metabolic dysfunction brought on by drinking  My top recommendations for detoxing from alcohol   How to curb cravings and make non-alcoholic drinking more fun QUOTES “We've been sold a very expensive lie that alcohol helps us relax. And for years, I would've told you that it did just that, that that glass of red wine was self-care, that drinking was harmless.”  “It's not just a hangover anymore. It's not just getting older. Alcohol is impacting your hormones, your brain, your sleep, and your metabolism.” “In order to feed and heal your gut and your liver, we need a much-needed break, and alcohol simply cannot be included.” RESOURCES MENTIONED ⁠Join my 7-Day Hormone & Metabolism Jumpstart https://go.drmariza.com/lp/metabolism-jumpstart/ ⁠Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Check out my Blood Sugar-Friendly Mocktail Recipes HERE! RELATED EPISODES  #619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer #548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne #345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones #712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

Ever feel a quiet kind of panic creeping up in midlife? The feeling that even though you’re showing up for everything, you feel empty inside?  This episode is a powerful reminder that you don’t have to live with this feeling forever… better yet, it’s absolutely reversible.  We’re diving into how lifestyle medicine and cellular energy (hello, mitochondria!) are at the epicenter of how you feel, think, and show up every day.  You’ll learn why those mood shifts, energy crashes, and feelings of overwhelm actually make sense — and more importantly, what to do about them.  Then, we’re going back to the basics as I’m sharing my top 10 foundational lifestyle adjustments to help you rebuild energy and vitality without extreme plans or pressure.  If you’re ready to feel like yourself again, start with one simple change and press play — your midlife health reset begins here!  IN THIS EPISODE Navigating the drastic changes in ALL aspects during midlife  What those little powerhouses– the mitochondria– really do How to track metabolic trends before they spiral out of control The benefits of efficient cycle and symptom tracking  The best ways to stabilize your blood glucose and insulin levels  Why strength training, movement, and protein are a MUST  Choosing the RIGHT supplements to support your body  Considering HRT as a beneficial support in midlife  Why your sleep matters more than you think  How to get started with these simple lifestyle must-dos  QUOTES “Lifestyle medicine is mitochondrial medicine. The reason why lifestyle habits like nutrition, sleep, movement, circadian rhythm optimization, even stress support actually work is because they nourish your mitochondria and they optimize your cellular energy.” “What is one simple lifestyle shift you can make that will help your mitochondria produce more energy tomorrow? Choose one. Commit to it for 7 to 10 days and watch what shifts.” RESOURCES MENTIONED Sign up for my 7-day Hormone & Metabolism Jumpstart https://drmariza.com/jumpstart Order my newest book: The Perimenopause Revolution https://peri-revolution.com/ Grab Mitopure to support your mitochondria: https://timeline.com/ENERGIZED Get the Perimenopause Survival ebook here: https://drmariza.com/perisurvival RELATED EPISODES  710: Kickstart Your New Year: How One Simple Habit Can Transform Your Life, Health, and Mindset 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause 

Believe it or not, but there is as much cardiovascular risk associated with smoking as there is with the drop in estrogen in perimenopause and menopause.  But don’t worry–  I’ve brought the hilarious, talented, and brilliant Dr. Sanjay Bhojraj onto the podcast to dive into why midlife is a uniquely important—and often overlooked—window for cardiometabolic health, and what you can do about it.  In this entertaining episode, Dr. Bhojraj breaks down why the drop in estrogen matters just as much as traditional risk factors and why so many women’s concerns are missed in conventional care.  We also reframe hormone therapy not as symptom management, but as a powerful tool for optimization, longevity, and long-term heart and metabolic health.  With humor and clarity, this conversation reminds you that you don’t need to overhaul your entire life —small, strategic changes truly add up. Tune in here to learn how to simply and efficiently boost your health, starting with your heart!  Dr. Sanjay Bhojraj Dr. Sanjay Bhojraj is an interventional cardiologist and Institute for Functional Medicine–certified physician who bridges conventional cardiology with functional and lifestyle medicine. He spent 20 years treating disease with procedures and medications, but then shifted his focus toward uncovering root causes to help patients reverse chronic cardiometabolic conditions through food, sleep, stress optimization, and lifestyle change. Dr. Sanjay is the founder of the Well12 program and host of The Curious Cardiologist podcast, where he explores the science of longevity, inflammation, and human performance. His passion is helping people reclaim their health through simple, lasting changes. IN THIS EPISODE How Dr. Bhojraj moved into functional cardiac medicine  What age to start paying closer attention to cardiovascular health Advocating for yourself and what labs you should be asking for  Why taking care of your cardiovascular health is crucial during midlife hormonal changes  Looking at your metabolic health before starting HRT  Metabolic markers to pay attention to in midlife  Non-negotiable small tweaks to improve your heart health  How bringing joy to your life can be the best tool for your health  QUOTES “We need to talk about sleep, we need to have an intelligent discussion about diet and what that means. And we need to think about hormones too, because hormonal health is so central to cardiovascular health, and that is just not something that we talk about in cardiovascular training.” “It's like contributing to your 401k in your twenties, right? Like $200 doesn't seem like a lot, but when you're 65, you're now retiring a millionaire– depending on how well you invest, because you made those small, little, little habits, those little changes. So that decade of the forties becomes super important, particularly because in women, that's when perimenopause starts to happen, right?” “The point is that I think first of all, start with something that you can do, right? Again, it's 1% shifts. You don't have to change a thousand different things.”RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Check out Dr. Sanjay’s Signature Well12 Metabolic Program HERE! https://lagunamedicine.com/well12 Dr. Sanjay’s Website Dr. Sanjay on Instagram Dr. Sanjay’s Podcast: The Curious Cardioloist Dr. Sanjay on Facebook RELATED EPISODES  704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 678: How to Turn Perimenopause Into Your Metabolic Window of Opportunity + My Simple Daily Protocol To Feel Amazing #451: Why Do Women Have a Higher Cardiometabolic Mortality Rate Than Men? With Dr. Sara Gottfried

You don’t have to overhaul your life with your New Year's Resolutions. Small habits, when done consistently, can completely change your health trajectory– changing your LIFE.  In today’s episode, I’m flipping the script on midlife health—because you don’t need another restrictive plan or pressure-filled protocol to feel better.  Instead, I’m sharing my top five simple yet powerful habits that can truly shift your energy, metabolism, and mindset in midlife.  These are realistic, supportive practices designed to meet you where you are, not demand more discipline or perfection.  You’ll also hear how you can build real momentum alongside thousands of women in my FREE 7-day Metabolism & Hormone Jumpstart Challenge. In just one week, you can reignite your energy, reset your metabolism, and start feeling like yourself again—without willpower battles or crash diets.  Tune in here for a science-backed, supportive reset that actually works! IN THIS EPISODE Overcoming the post-holiday season fatigue and burnout  The reset you need to start the new year right Looking at your own habits that make your life run smoother My top 5 go-to habits to boost energy and metabolism  How consistency with even ONE of these habits is life-changing All about my FREE 7-day Hormone & Metabolism Jumpstart  QUOTES “The holiday season– it's a lot. It's a lot on our nervous system. It's a lot on our metabolism, it's a lot on our hormones. And [all the] while midlife, perimenopause, and menopause are playing behind the scenes.” “Here's the thing, you don't need to do all the things, but choose one habit. And committing to it can change your entire health trajectory, and that changes your life.” “You need a jumpstart that honors your body and nervous system right now. This isn't about perfection; it's about momentum. This isn't about restriction, it's about support. It's about wins. So let's do this together.” RESOURCES MENTIONED Sign up for my 7-day Hormone & Metabolism Jumpstart https://drmariza.com/jumpstart Order my newest book: The Perimenopause Revolution https://peri-revolution.com/ RELATED EPISODES  707: Before You Plan 2026, Ask Yourself This: 12 End-of-Year Questions to Realign Your Energy, Goals, and Hormones 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause 

Ashley Koff, a registered dietitian and founder of The Better Nutrition Program, dives into GLP-1 agonists for midlife women, offering a refreshing perspective on their role in metabolic health. She addresses common stigma, emphasizing self-advocacy and the importance of personalized nutrition. Ashley highlights practical strategies for optimizing hormone health and discusses how GLP-1s can influence athletic performance and address weight-health issues. With her extensive experience, she encourages listeners to listen to their bodies and make informed health choices.

Perimenopause and menopause can feel like a time of massive change.  Because it IS! And with physical and hormonal changes comes the need for a big upgrade to your exercise and wellness routine. That’s why I’ve brought expert Brian Keane onto the podcast to offer insight on optimally evolving your healthy habits to move with you through this wonderful season of life.  We dive into why restriction or an all-or-nothing approach to exercise can completely backfire in perimenopause and what to focus on instead for strength, energy, and longevity.  Brian also shares the most overlooked opportunities for building sustainable, effective wellness habits in midlife.  If you’re ready to lean into this powerful season of life with confidence (and less frustration), this episode is for you! Tune in now.  Brian Keane Brian Keane is a 3x bestselling author, certified strength and conditioning coach, sports nutritionist, and the host of the top podcast, The Brian Keane Podcast. Brian has been a featured speaker at prominent wellness events, and was a Keynote speaker at Google HQ for their 2018 wellness event. Outside of business, he’s completed some of the world’s most grueling feats, including six consecutive marathons through the Sahara Desert, a 230km trek through the Arctic, and multiple ultra-marathons—highlighted by a 100-mile race through the desert in Nevada. IN THIS EPISODE Why your nutrition and exercise routine must change in midlife  Adjusting your mindset for optimal strength and resilience  Top strength and exercise recommendations for midlife women  The benefit of consistency in fitness vs. an all-or-nothing approach  Some of the most overlooked opportunities for healthier fitness and nutrition habits in midlife Non-negotiable force-multipliers for a healthier you Why sleep is the best thing you can do for your health Debunking certain health and wellness myths seen in the media  QUOTES“You don't judge a tree for its leaves falling off in autumn– don't judge yourself for moving into a new season of life.” “We can sometimes fail to see that the small things make a massive difference, whereas in other areas of life, you will do small things with your partner, with your son, with your daughter, and you know that they compound– putting them to bed, reading the story, having that time, you know that these small little things add up to building up that relationship and making it stronger. But with exercise, it's very easy to take an all or nothing approach.” RESOURCES MENTIONED My Newest Book: The Perimenopause Revolution  https://peri-revolution.com/ Connect with Brian HERE! Brian on TikTok Brian on Instagram Brian on Facebook Brian Keane Fitness on YouTube  RELATED EPISODES  #546: How to Stay Lean, Energized and Strong By Working With Your Physiology, Not Against It with Dr. Stacy Sims 684: The 5-Minute Workout That Boosts Metabolism, Energy & Reverses Aging with Ulrich Dempfle 657: How to Prevent, Manage, and Even Reverse Osteoporosis Naturally: The Hormone-Bone Health Connection Every Woman Needs to Know with Dr. Doug Lucas  #616: Jump-Start Your Metabolism and Put Your Body into a Thermogenic Fat-Burning State with Stu Schaefer

At the end of a busy year, you’re probably feeling like you’ve been running on empty while pouring into everyone else.  So in this reflective episode, I invite you to pause and look back on 2025 with honesty and compassion for yourself. Together, we address the exhaustion so many midlife women are carrying and create space for a much-needed reset after a full and demanding year.  You’ll be guided through what truly worked in 2025, what you’re ready to release, and what you want to consciously carry forward as you turn the page.  With a focus on discernment, alignment, and intention—hallmarks of the perimenopausal journey—this episode offers 12 powerful reflection questions to help you find clarity on all you’ve gone through this year.   Tune in to honor how far you’ve come and step into 2026 with renewed confidence and purpose! IN THIS EPISODE Taking what I’ve learned in 2025 into the new year  Discovering what you want to call on in 2026  The benefits of taking time for reflection activities  How to make the most of a dedicated reflection time  My 12 end-of-year reflection questions for your 2025 Highlighting what you would like to see more of in 2026 QUOTES“I feel like this is the season of slowing down or at least becoming a bit more discerning about what we're saying yes to and what we're saying no to.”  “I want to invite you into an end-of-year reflection practice, not the kind that's overwhelming or guilt-inducing. Just real simple questions that help us reconnect with what worked, what didn't, and who we want to be, and who we need to be in the next year to come because without reflection, we are destined to repeat.” “May 2026 be your most vibrant, energized, and aligned year yet– may you get all the wins, or at least one, right? Give me the wins!” RESOURCES MENTIONED My Newest Book: The Perimenopause Revolution https://peri-revolution.com/ ⁠Use code ENERGIZED and get $100 on your first CAROL Bike order https://carolbike.pxf.io/GK3LaE⁠ Join me on Instagram! RELATED EPISODES  #614: Thoughtful Reflection Questions to Set the Stage for Your Best Year with Dr. Mariza #625: Effective Tools to Calm Stress Deregulation and Create Peace in the Chaos with Katie Wells 699: Managing Anxiety and Identity in Midlife + Why You Need Community More Than Supplements with Rosie Acosta 697: Hold Nothing: How to Find Stillness, Strength, and Soulful Connection Through Life’s Transitions with Elena Brower 

Feeling totally drained amidst the holiday chaos?  In this episode, I’ll be sharing with you my five practical, no-fluff tips to help you boost your energy and stay grounded during one of the busiest seasons of the year.  Because here’s the truth: burnout does not have to be your baseline, even when your plate is overflowing.  These simple, doable habits are designed to support your hormones, protect your sanity, and help you feel more present—starting right now.  Even better, they’re meant to build momentum that carries you beyond the holidays and straight into 2026 feeling stronger and more energized than ever.  Tune in here for a refreshing reset and real-life strategies you can actually stick with this season and beyond! IN THIS EPISODE My top ways to avoid the holiday burnout  Energy boosting habits for a healthier holiday  Starting your morning routine with an evening routine  How to liven up your daily water intake Supporting yourself with metabolically healthy meals  How to easily bring joy through music and movement  Walking into your New Year with energy and intention  QUOTES “The next energy boosting habit number 5- this one is big because we could all use a little bit of this- is protect your energy. Like your life depends on it because it does, right?” “It's just one thing after the other. It's so exhausting. Even though you may be smiling, I bet sometimes you're not. And people pick up on that energy. Family picks up on that energy.” “The key is to remember that your energy is sacred. You have more power than you think to protect it. So if you take anything away from this episode, let it be this– you matter. Your well-being matters.” RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Use code ENERGIZED and get 20% off on your Timeline order http://timeline.com/ENERGIZED RELATED EPISODES #682: The Simple Daily Habit That Balances Blood Sugar, Boosts Energy & Extends Longevity ​​#678: How to Turn Perimenopause Into Your Metabolic Window of Opportunity + My Simple Daily Protocol To Feel Amazing #452: 5 Simple Hacks to Avoid Feeling Stressed and Triggered During the Holidays #458: 3 Ways to Manage Glucose Spikes During the Holidays