Energized with Dr. Mariza

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 monitorPaleo Daily Protein (chocolate or vanilla)Essentially You episode #381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day LongQuick and Healthy Detox Smoothie Recipe GuideEssentially You episode 278: Intermittent Fasting for Better Focus, Energy and Overall Brain FunctionThe Essential Oils Menopause SolutionRelated Resources:Essentially You episode 377: Three Signs to Know if You Are on a Blood Sugar Rollercoaster Without a Continuous Glucose MonitorEssentially You episode 358: Research-Based Strategies for Women to Succeed with Intermittent Fasting with Cynthia ThurlowSupporting Brain Health with Intermittent Fasting

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.

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

If You Want to Get Clear On Healing Your Disease, You Should: Understand and be firmly surrounding your own health and non-negotiables  Forgive yourself for past medical gaslighting and explore your options Stop looking for a quick fix by adjusting your mindset to slow thinking  Have you ever stopped to ask yourself what are your health non-negotiables? As women, we need to get better at asking ourselves this question, especially when we are dealing with chronic symptoms or diseases. While every woman's approach to healing is different, we all need to get clear on what is 100% true for us in order to heal our bodies and create agency over our health. Creating Agency Over Your Health with Andrea NakayamaAs 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 FixOften 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 EpisodeGet Dr. Mariza’s Daily Self-Care Journal HereUse Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store15-Minute Matrix PodcastAndrea Nakayama Website Other Resources:Check out the full show notes pageKeep up with everything Dr. MarizaFollow Dr. Mariza on Facebook | Instagram | Twitter | YoutubePodcast production & marketing support by the team at Counterweight Creative Related EpisodesEssentially You Episode #369: Five Daily Habits and Rituals I Never Skip in Order to Feel My Best Essentially You Episode #71: Why Function Medicine and Functional Nutrition Matter to You with Andrea Nakayama

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

Most of us want to experience our emotions in a safe and healthy way without feeling triggered or reactive. However, in a lot of daily situations, this is much easier said than done. Becoming emotionally intelligent, especially during difficult conversations or situations can be scary. But, tapping into your own truth and learning how to show up authentically can open you up to a new way of living that you never thought possible. Helping Women Succeed with Dr. Patty Ann TublinDr. 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 RoleBy 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 TakeawaysIf 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 EpisodeUse Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereUnderstanding Body Language Free GuideThe Trust Doctor PodcastFollow Dr. Patty Ann on Instagram Other Resources:Check out the full show notes pageKeep up with everything Dr. MarizaFollow Dr. Mariza on Facebook | Instagram | Twitter | YoutubePodcast production & marketing support by the team at Counterweight Creative Related Episodes321: How an Unhealed Betrayal Impacts Your Health, Work, and Relationships with Dr. Debi Silber180: How to Overcome the Anxiety Pandemic by Managing Your Mindset with Dr. Joan Rosenberg 109: How to Tune In & Trust Your Inner Wisdom to Heal Your Body and Live Your Best Life with Melissa Kathryn

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

If You Want to Flatten Your Glucose Curve, You Should: Be on the lookout for the most common signs that you are on a glucose rollercoaster Work to understand what is happening in your body and get your blood sugar levels balanced Use Jessie’s 10 simple principles to regulate your plate and regulate your blood sugar  Most of us are on a blood sugar rollercoaster but don't even know it. Understanding your blood sugar, and flattening your glucose curve, is one of the most important things you can do for your overall health and longevity. I believe flattening your glucose curve is one of the most important things we can do for our health, which is why I have invited glucose expert and brand new author Jessie Inchauspé to the show. Glucose Revolution with Jessie InchauspéJessie 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 ChargeDid 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 PowerYou 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 GuideUse Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereGlucose Revolution by Jessie InchauspéFollow Jessie on Instagram Other Resources:Check out the full show notes pageKeep up with everything Dr. MarizaFollow Dr. Mariza on Facebook | Instagram | Twitter | YoutubePodcast production & marketing support by the team at Counterweight Creative Related EpisodesEssentially You Episode #372: What to Eat on Your Plate to Balance Blood Sugar Levels for the Entire Day with Kelly LevequeEssentially You Episode #284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health

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

IF YOU WANT TO UPGRADE YOUR BRAIN, YOU SHOULD: Focus on high-quality movement, sleep, and nutrition as your three core pillars for health Educate yourself about what is happening with your body and hormones so that you can understand the changes better Stay connected and engaged with your relationships with others and with yourself  EPISODE SUMMARYThe 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 BrizendineLouann 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 MenopauseLet’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 TrifectaLouann 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 EPISODEUnderstanding 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 MENTIONEDThe Essential Oils Menopause Solution by Dr. Mariza SnyderUse Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereThe Upgrade by Louann Brizendine MDRELATED EPISODESEY 362: Why Women Over 40 Should Pay Special Attention to Their Beliefs about Menopause with Susan WillsonEY 363: The Three Phases of Perimenopause and How to Navigate Each Phase with Grace