Energized with Dr. Mariza

We work so hard to take care of ourselves. We go to the gym, make healthy dinners, and limit treats to only healthy sugars…But metabolic health is directly connected to some of our biggest symptoms.…And even those healthy sugars can lead to blood sugar spikes and crashes…If you want to achieve optimal metabolic wellness, there are three hormones you need to hone in on! Tune in today to hear… How long it took me to recover from a small blood sugar spike The health complications that chronically elevated blood glucose levels can cause Why Syndrome X leads you to more carbs What characteristics put you at high risk for type 2 diabetes How higher levels of leptin can lead to overeating And more!  Mentioned in this episode:Levels Health CGM AccessMagnesium RestoreZen SleepEssential Oils Menopause SolutionEssentially Whole StoreLiver SupportTop 10 Liver-Loving Superfoods GuideRelated Resources:Essentially You episode #274: Why Are So Many Women Struggling With Insulin Resistance and Poor Metabolic Function?Essentially You episode # 293: How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight GainKey Supplements For Insulin Resistance And Healthy Metabolism5 Easy Steps To Help Reverse Insulin Resistance5 Ways to Boost a Healthy Metabolism

If You Want To Empower Your Plate to Balance Your Blood Sugar, You Should: Focus on the Fab 4 of protein, fats, fiber, and leafy greens Be aware of hidden liquid sugars that could be causing internal chaos Understand the science of what is happening in your body through tools like a CGM  It has never been more confusing to figure out what to eat. It seems like every ‘health guru’ out there has a different opinion, which is why it is no wonder that millions of people fail at these fad diets every single year. The truth is, no fad diet is sustainable. Controlling your health through what you eat comes down to three simple truths. Hormones matter more than calories, real whole foods are best, and it is always important to take your blood sugar balance into account when it comes to what you are feeding yourself and your family. The Fab 4 Fundamentals with Kelly LeVequeKelly LeVeque is a holistic nutritionist, wellness expert, celebrity health coach, and the best-selling author of Body Love and Body Love Every Day. She has a deep desire to help her clients through her passion for human nutrition and curiosity about how the human body works. She helps people understand the latest research and rationale behind important nutrition principles and provide delicious recipes and recommended products to fuel properly. Her Fab 4 Fundamentals course simplifies the science of nutrition to empower participants to confidently take charge of their health. Not Another Fad DietMaintaining blood sugar balance through real food is critical for supporting brain function, mood, energy, reproductive health, and overall metabolism. While the fad diets out there will try and convince you that you need a magic pill to achieve this, all you really need is a whole food and an understanding of what is happening with your blood sugar throughout the day.Kelly’s Fab 4 Philosophy focuses on proteins, fats, fiber, and leafy greens to help both adults and children balance their blood sugar through food and create generational, long-lasting health. When it comes to creating metabolic flexibility, you need to be strategic about what you are putting on your plate so that you can show up for yourself and others. Your Kids Are Learning From Their PlatesThe Fab 4 Philosophy isn't just for adults. Kelly knows firsthand that what your kids are ingesting, especially liquid sugar, may be having a much bigger effect on your child than you realize. Kelly is a wealth of knowledge when it comes to regulating your child's blood sugar, while you can make healthy decisions for your family knowing the why behind it.Are you ready to balance your and your family's blood sugar through simple, natural whole foods? Share how you are working to regulate and support your blood sugar and metabolic flexibility with me in the comments section of the episode page.  In This Episode The #1 thing you need to learn about what is happening with your blood sugar (11:05) Why the first meal of the day really is the most important when it comes to your health (21:33) Learn why liquid sugars are the silent culprits to your unstable blood sugar levels (27:45) What you should be feeding your children in order to protect them from unstable blood sugar (38:21) How protein can protect you and your family from blood sugar chaos (52:45)  Resources Mentioned:Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereGet Dr. Mariza’s Smoothie and Shake Free Ebook HereKelly LeVeque WebsiteFab 4 Smoothie Recipes 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 #370: How Our Daily Food Choices Make or Break Our Energy Levels and The Number 1 Thing to Overcome Chronic Fatigue with Ari Whitten

Being a pro at prioritizing self-care has so many benefits…But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.…I’ve narrowed down the daily self-care habits that help me function and feel good… And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear…  How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more!  Mentioned in this episode: Magnesium Restore Activated B Complete Vitamin D Complete Adrenal Love Thyroid Support Daily Self-Care JournalRelated Resources: Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower Top 10 Self-Care Rituals for Today's Woman Top 10 Ways to Add Self-Care to Your Morning 10 Toxic Habits That May Be Aging You Faster

If You Want to Gain More Energy, You Should: Focus on creating a solid circadian rhythm foundation  Optimize your body composition through blood sugar regulation techniques Remember to use healthy foods as your fuel instead of focusing on a strict diet  Has burnout or chronic fatigue become so normal in your life that you are just used to living with it? We are facing an energy epidemic in this country due to our modern lifestyles, but it doesn't have to be this way. The good news is there are simple solutions that you can add to your daily routine that will restore your energy levels and give you the resilience to move past burnout. Eat for Energy with Ari WhittenAri Whitten is the founder of The Energy Blueprint system, a comprehensive lifestyle and supplement program which has helped more than two million people (and counting) experience optimal health, better performance, and more energy. His new book, Eat for Energy, combines his 25+ years of experience in the study of human health science to help others supercharge their mitochondria, beat fatigue, and unlock all-day energy. Mitochondria is KingAri believes that there are two fundamental causes to our society's overwhelming lack of energy. The overall stress on our bodies from our environment and lifestyle, and what is going on with our mitochondria. We all know that challenging our mitochondria is the key to optimizing our bodies' hormonal production throughout the day and getting the energy that we require. But how do we challenge our mitochondria properly? Through simple lifestyle changes and changing the way we look at our food supply. How to Create More EnergyAri isn't interested in giving you another extreme elimination diet. Instead, he focuses on giving people simple, effective tools using whole foods to help optimize their body's composition, regulate their blood sugar, provide them with a strong circadian rhythm, and ultimately have more energy and feel better.Instead of focusing on all of the things you have to remove from your diet, Ari challenges you to add foods into your life that reverse the issues that have to do with mitochondrial health. When you can implement these few simple solutions, your energy production will come back in a whole new light.Are you ready to overcome your chronic fatigue? Share what lifestyle and food shifts have been a game-changer for you with me in the comments section of the episode page. In This Episode Why we are seeing so many people struggle with low energy in modern life (7:14) How to begin to rebuild robust mitochondria when coming from a place of burnout (12:11) The importance of building a strong circadian rhythm foundation and lifestyle (27:36) Easy tips for utilizing your fat and deregulated sugar as an energy source (33:05) Which kinds of food you should be thinking about for boosting your energy (41:25)  Resources Mentioned:Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereEat for Energy by Ari Whitten 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 #125: Secrets to Building a High-Energy Body with Ari WhittenEssentially You Episode #195: How Do You Get More Energy, Like Yesterday?Essentially You Episode #330: Why Mitochondria Are the Key to Unlocking Your Best Energy Yet with Shawn Wells

Being a pro at prioritizing self-care has so many benefits…But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.…I’ve narrowed down the daily self-care habits that help me function and feel good… And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear…  How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more!  Mentioned in this episode: Magnesium Restore Activated B Complete Vitamin D Complete Adrenal Love Thyroid Support Daily Self-Care JournalRelated Resources: Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower Top 10 Self-Care Rituals for Today's Woman Top 10 Ways to Add Self-Care to Your Morning 10 Toxic Habits That May Be Aging You Faster

Creating sustainable self-care practices involves The realization that slowing down is still moving forward Replacing the habits you remove with something positive and fulfilling Asking for and receiving what you want and need Using natural solutions from plants to support your wellness practices Spending quality time in nature  Do you find it hard to carve out time for yourself every single day? Like me, I bet there are days when you feel pulled in a million different directions, tending to everyone’s needs but your own. It takes dedication to stick to self-care practices while living a full, and sometimes hectic life. I get how self-care doesn’t always go according to plans. That’s why I brought on today’s guest to share her key wellness practices to embrace despite being overscheduled and busy. About Jovanka CiaresJovanka Ciares is the author of Reclaiming Wellness and several other titles. A certified wellness expert, integrative herbalist, nutrition educator, and coach, she offers lectures and workshops in Spanish and English. Jovanka studied nutrition with bestselling author T. Colin Campbell, Ph.D., at his Center for Nutrition Studies (in partnership with Cornell University) and herbalism/plant medicine with Tieraona Low Dog, MD. A native of Puerto Rico, she lives in Los Angeles. Slowing Down and Getting Support So You Can Do More For YourselfAdapting wellness practices to your life, especially when you’re overwhelmed, is no simple task. Yet, as Jovanka explains, transformational habits and rituals can be integrated with ease and grace. This involves realizing that just because you might be slowing down, you are still moving forward. It also involves replacing the habits you remove with something more fulfilling. You’ll likely need to ask others to support you with this. Don’t be afraid to do so because receiving in itself is an act of generosity as Jovanka explains. FInding Natural Support from Plants and HerbsAn essential part of Jovanka’s process involves the medicinal nature of plants. Whether you need focus, energy, or relaxation, tapping into the power of plants can go a long way in supporting your wellness practices. Herbs and supplements can restore your endocrine system, support your body, and give your mind what it needs. Jovanka describes how a number of specific adaptogenic herbs can help support and sustain your self-care rituals.What can support you on your path to self-care and wellness? Share your thoughts with me in the comments section of the episode page. Quotes:“People need to start understanding that they are the experts in their body. The person you look at in the mirror every morning is the expert of you.” [11:19]“So you find some alternative solutions and, in combination with what your doctor recommends, there is no need for us to struggle through a lot of these hormonal changes.” [29:30]“We are part of mother nature and we need to reconnect with it. It’s critical to our health and wellbeing.” [33:50] In This Episode Understanding that you are the expert of your own body and advocating for what you need for it [6:30] Reclaiming what fulfills you after removing what doesn’t [15:30] How adaptogenic plants can help us adapt and reclaim our wellness [22:30] Why a connection with nature is an integral part of wellness [31:15]  Resources Mentioned:Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store HereJovanka Ciares’ WebsiteFollow Jovanka on Facebook | YouTube | Instagram | Linkedin | TwitterThe Reclaiming Wellness Book 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

Imagine what you could do with 20-30% more energy…How would it feel to have all of your tasks completed every day? And to not feel that mid-afternoon slump?.…Start adding easy self-care rituals to your daily routine, and your energy levels will rise… Nourishing your body is simple when you use my ten quick and easy ways to care for yourself! Tune in today to hear… How I rate my current energy level and how I plan to increase it Other benefits of proper self-care The self-care ritual that can help to balance your blood sugar What app do I recommend for quick and easy meditation How to make mundane tasks entertaining and care for yourself at the same time And more!  Mentioned in this episode: Daily Self-Care Journal Adrenal Love Related Resources: Essentially You episode #: 271 Change Your Life by Cultivating More Self-Love and Self-Compassion with Kerry Tepedino Essentially You episode #: 326 Powerful Techniques to Feel and Process Your "Mess," Including Breathwork, Meditation, and Movement with Ashley Bernardi Simple Daily Habits Are The Foundation To Overall Health Get More Energy With These Top 3 Habits Why Self-Care is the Key to Your Success

If You Want To Optimize Your Health, You Should: Use simple strategies like the SHIFT Protocol to uplevel your health in an incredible way Remember that patience and self-kindness are key to achieving the high-performance health you desire Find unity in the optimization of your mind, body, and spirit to find true healing  If you are feeling sluggish in the morning, foggy at the end of the day, easily triggered, or wired and tired, there is a good chance your hormones are crying for help. More often than not, the reason for our hormones being out of whack is due to inflammation. Luckily, there are a few key foundational lifestyle habits that you can start right now that will help you balance your hormones and allow you to start operating from a place of optimal performance. Achieving High-Performance Health with Angela FosterAngela Foster is a Nutritionist, Health & Performance Coach, and host of the top-rated podcast, High-Performance Health. Angela made the switch from a partner in a huge law firm after a serious illness in 2014. She has harnessed the integrative health practices and biohacking she used to heal herself into a program to help other women rebuild their physical and mental health while living a vibrant, healthy, and limitless life. Optimal Health = High PerformanceIf you want to function from a place of sustained high performance, the first way to do so is by building a solid foundation of optimal health. Angela believes it truly takes a journey to recovery of the mind, body, and spirit, but with a few simple lifestyle changes, these small steps can lead to big changes with time and patience. These changes can include fueling your body with gut and liver-loving foods, supplementing with high-quality nutrients, getting out into nature and the sunlight, moving and training your body and mindset, and getting deep restorative sleep. The SHIFT ProtocolAngela has created the SHIFT protocol to help you narrow in on what you need to focus on in order to live your life at your highest performance. Sleep, hormones, insights, fuel, and training your body and mind all play a key role in developing a core set of practices you can fall back on no matter what.The more that you learn about your body, the better you can understand what it is telling you and curate a plan that is going to work best for you. At the end of the day, we are our hormones, and what is driving our symptoms is coming from the way we operate in the world. So it is up to us to create a lifestyle in which we can function at our highest and most optimum performance and health levels.Are you ready to take your foundation of health more seriously in order to live a sustained high-performance life? Share your thoughts with me in the comments section of the episode page. In This Episode Why do we need to have conversations about hormones with young girls earlier in order to avoid issues down the line (19:34) The biggest needle movers when it comes to managing and deregulating your stress response system (22:05) How the SHIFT protocol can help you optimize for higher performance with ease and grace and without perfection (29:50) Tips for training your body and mind for optimization (38:20) A message of hope for those struggling with depression, anxiety, and more (42:29)  Resources Mentioned:Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store HereGet Dr. Mariza’s Liver Loving Superfoods Guide HereFemale Biohacker Collective MembershipAngela Foster WebsiteFollow Angela on Instagram | Facebook 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 #352: My Top Five Biohacking Devices to Uplevel Your Health

Food is the foundation of every healthy lifestyle. It nourishes your cells and becomes fuel for your body…Food is so deeply enmeshed with our culture, and we usually end up with a few favorite foods. But when it comes to staying healthy, some foods are better than others.…There are several hormone, gut, and liverloving superfoods that I keep stocked in my kitchen… Adding these ten superfoods to your diet will help your body thrive! Tune in today to hear… The three things I’ve committed to for myself this Spring Lab test information What to focus on after improving your food habits The foods that are rich in magnesium The housekeepers of your immune system And more!  Mentioned in this episode: Mother's Day Sale: live May 4-9 Hormone Lab Testing Related Resources: Essentially You episode #: 215 How Your Diet Can Make or Break Your Hormone Health Essentially You episode #: 322 How Nutrient-Depleted is Our Food Today and What We Can do About it with Jenn Trepeck 5 Superhero Superfoods You Need Now! Junk Food Disguised as Health Food Stop Inflaming Your Thyroid with These 4 Foods

If You Want to Heal From Burnout, You Should: Take Dr. Doni’s test to identify your unique stress patterns and responses Set boundaries around your self-care by taking small incremental steps toward change Shift the experience of your nervous system by creating habits that enforce the rewriting of your stress patterns  Even before the pandemic, feeling burned out had become the norm. Feeling physically and emotionally exhausted can have severe health consequences, which is why it is so frustrating when we feel like we are making progress, only to be hit with those same fatigue and burnout symptoms. The first step to addressing these symptoms is to understand your unique stress response pattern and learn specific strategies that can make a huge impact on your stress type. Know Your Stress TypeStress is a silent killer that leads to inflammation and disease down the road. However, how our stress shows up is unique to each one of us. In her new book, Dr. Doni has defined the five major stress types or stress patterns that she commonly sees and lays out a guideline for how you can master whatever kind of stress you have.When healing from chronic stress or burnout, it is the first step that matter the most. We all deserve to know our unique stress response patterns, and in turn, we can create daily habits and tools that address these patterns and heal our body. Living Life Burnout FreeWhen we can understand how our cells work and how they are impacted by stress, we can give our mitochondria the right nutrients and day-to-day changes to heal them. While it can be challenging to walk the line between staying out of chronic stress mode while still living your life and all of the responsibilities that come with it, figuring out your stress type is the best first step for your treatment.Ultimately, our health is determined by many factors, but one of the biggest ones is our environment. We need to learn how to rewrite our stress patterns and tailor our healing strategies to our unique stress responses to have the best chance of successful healing. By taking small steps to learn about how your body operates in the world, you can shake your burnout and get back to living life on your terms.Are you ready to heal from your burnout and stop letting stress run your life? Share your thoughts about Dr. Doni’s approach with me in the comments section of the episode page. Resources Mentioned:Use promo code ‘podcast’ for 10% off your order at the Essentially Whole Store herePre-Order Master Your Stress by Dr. Doni Wilson HereDr. Doni's SelfC.A.R.E. Stress ResetDr. Doni WebsiteFollow Dr. Doni on Instagram | Facebook | Twitter 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 #228: Overcome Burnout and Improve Your Mental and Emotional Resilience with Juliet Obodo