The research is clear. Moving specifically after meals is one of 

the👏 best👏 things👏 we can do for energy, longevity, and to feel better in our bodies today.

In this episode, we’re diving all in on one of the simplest yet most powerful habits for your health—walking after meals. Even just three to five minutes of movement after eating can help balance your blood sugar, boost your energy, and support your long-term health. 

We’ll break down why this practice works so well, and how you can easily fit it into your daily routine—even on your busiest days. 

Plus, you’ll get an inside look at my new 7-Day Walking Challenge packed with recipes, daily guidance, and live calls to keep you inspired! 

Tune in here and learn how a small, consistent step could be the game-changer your body’s been waiting for.

IN THIS EPISODE

QUOTES
“The results were incredible. I cannot tell you how many women told me that they had more energy. They were sleeping better, they were losing weight, and they felt like they had better word recall.”

“I am convinced that the most underrated longevity hack is moving with people that you love, moving with family, moving with friends, and again, it doesn't have to be a long time. It can be a short time to make a big difference.”

“Imagine starting your day clearheaded and energized and ending it deeply rested, ready to have an epic new day. All of this is yours simply for the price of the book. Because your midlife reset begins the moment you decide that you are worth it.”

RESOURCES MENTIONED

👉 Sign up FREE for The 7-Day Walking Challenge

🔗 http://drmariza.com/walking

👉 Preorder the Perimenopause Revolution book and get your VIP ticket to the Perimenopause Solution event

🔗 http://hayh.site/pr_bl_ap-snyder_a_opt

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#617: The Number One Longevity Hack Everyone Should Be Doing

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#545: How to Reverse Your Biological Age with Simple Lifestyle Habits And The Most Important Factors In Reversing Your Inner Age with Dr. Kara Fitzgerald

So many women in midlife are running on fumes—stretched thin, burned out, and downplaying what they’ve experienced just to make it through the day.

But all that stress can show up in your physical body, affecting your biology at a cellular level. 

That’s why in this episode, I’m sitting down with trauma and biology expert Dr. Aimie Apigian to uncover how unprocessed trauma can manifest in the form of physical symptoms. 

Dr. Aimie shares how overtime, those hidden shifts can alter your immune system and even set the stage for disease years later. 

The good news? Healing doesn’t have to be complicated! 

Dr. Aimie introduces simple practices that can help you shift your inner state in seconds and learn to process your trauma with care. 

Tune in here to explore how reconnecting with your biology can help you feel more alive than ever! 

Aimie Apigian, MD, MS, MPH

Aimie Apigian is a double board-certified physician in preventive and addiction medicine. She has masters in biochemistry and public health and specialized training in Psychosomatic Medicine, Functional Medicine, and Mental Health Nutrition. Dr. Aimie is a functional medicine physician with specialized training in neuro-autoimmunity, nutrition, and genetics for addictions, mental health, mood, and behavioral disorders. She has extensive training in trauma therapy, which has formed her knowledge and services in trauma, attachment, and addiction medicine, focusing on trauma at a cellular level. 

IN THIS EPISODE

QUOTES

“Anything that overwhelms our capacity to respond becomes a trauma for our body. And those changes impact us down to the cellular level– the immune system level. They are what become our diseases often decades later.”

“The greatest impact on their life was me teaching them a few simple somatic self-practices that could shift their inner state to one safe enough within seconds.”

“It really shifted my perspective to know how much more alive I could be– I don't even know the possibilities because I've never lived that. I've never been that. I've never been that version of myself. And it keeps me in a place of curiosity, it keeps me in a place of learning.”
RESOURCES MENTIONED

👉 Pre-order Dr. Aimie’s new book: The Biology of Trauma

🔗 https://biologyoftrauma.com/

👉 Pre-order The Perimenopause Revolution

🔗 https://peri-revolution.com/

Dr. Aimie on YouTube 

Dr. Aimie on Instagram 

RELATED EPISODES 

#574: The Connection between Trauma, the Immune System, and Autoimmune Disease: Lab Testing and Solutions with Dr. Sara Szal Gottfried

#629: Unlocking Emotional Resilience with Awareness, Lifestyle and Tools to Regulate Your Stress Triggers with Dr. Drew Ramsey

#565: How to Live in a State of Ease and Flow vs. Overwhelm and Resentment + Reclaiming Your Aliveness with Alexi Panos

#308: What Is Trauma and How Does It Make Us Sick? with Dr. Elena Villanueva

Feeling alone, dismissed, and broken during your perimenopause and menopause transition? Sadly, so many women do. 

That’s why in this episode, we’re here to set the record straight. I’m sitting down with women’s health and sexual health expert Dr. Kelly Casperson, and let me tell you, she pulls no punches. 

We’re talking the real truth about libido, hormone therapy (especially testosterone for women!), and how to finally have the right conversations with your doctor. 

Dr. Casperson also busts myths around Genitourinary Syndrome of Menopause and explains why so many of us feel isolated when these symptoms hit out of nowhere. 

This episode is full of empowering tools and guidance to help you reclaim your health and confidence. Remember, you don’t have to navigate midlife changes alone!

Kelly Casperson  

Dr. Kelly Casperson is a board-certified urologic surgeon and the CEO and founder of The Casperson Clinic, a practice dedicated to hormones and sex medicine. She’s also a renowned public speaker, sex educator, and the host of the top-ranking podcast You Are Not Broken. Dr. Casperson empowers women to take control of their health by tackling myths about desire and normalizing conversations around healthy, fulfilling sex. Her work provides essential education on hormones and midlife women’s health. 

IN THIS EPISODE

QUOTES
“Just because you're really good at what you do doesn't mean that's what you should keep doing. And I think that's the power of midlife– it’s this amazing opportunity to wake up.” 

“There are days where I'm like, oh man. But, I recalibrate. I reset. And the thing I always tell myself is that tomorrow is another day.” 

“A hundred percent of women have low testosterone after a certain age… and only about 20% of men are low producers, [yet] they have 20 [testosterone] products.”

RESOURCES MENTIONED

👉 Use code ENERGIZED and get 10% off on your first Troscriptions Order

🔗 http://troscriptions.com/ENERGIZED

👉 Pre-order The Perimenopause Revolution book

🔗 https://peri-revolution.com/

👉 Get the FREE first chapter of The Perimenopause Revolution by Dr. Mariza Snyder 

🔗 https://peri-revolution.com/bonus-chapter

👉 Pre-order Dr. Kelly’s Upcoming book: The Menopause Moment

🔗 https://kellycaspersonmd.com/the-menopause-moment-book/

⁠Dr. Kelly’s Podcast: You Are Not Broken⁠

Dr. Kelly’s Website 

Dr. Kelly on Instagram 

Dr. Kelly on YouTube

RELATED EPISODES 

641: The Truth About Testosterone For Women, Sexual Health, Libido And Advocating For Yourself with Dr. Kelly Casperson

665: Awaken Your Body, Reclaim Your Power: The Transformative Magic of Sexual Energy After 40 with Dr. Laura Berman 

656: The Dangers Of NOT Prescribing Bioidentical HRT + Migraines, Testosterone and Mitigating Inflammation with Dr. Louise Newson

#506: Optimizing Testosterone, Growth Hormone and Other Metabolic Hormones in Our 40s and Beyond with Dr. Stephanie Estima

Ready to not only live longer, but to live BETTER? 

In this episode, I’m joined by longevity expert Dr. Shah, where we dive into his journey in functional medicine and how he’s dedicated his career to educating patients on optimizing their healthspan. 

Dr. Shah breaks down the four key pillars of longevity that he uses in his practice to help his patients combat disease and illness to live better, more fulfilling lives. 

You’ll also learn simple, impactful lifestyle hacks—like eliminating ultra-processed foods, prioritizing self-care strategies, weaving in daily movement, and understanding how to balance stress and recovery. 

From understanding crucial biomarkers to track in midlife, to demystifying peptides at a cellular level– Dr. Shah is here to offer science-backed tips that will truly move the needle in helping you feel your best for years to come. Tune in here! 

Darshan Shah, MD

Dr. Darshan Shah is a health and wellness specialist, board-certified surgeon, published author, and founder of Next Health, the world's first and largest Health Optimization and Longevity clinic. As a Longevity Medicine specialist, he’s worked with thousands of patients to help optimize their well-being and extend their healthspan. Dr. Shah earned his medical degree at the age of 21, becoming one of the youngest doctors in the US. He continued his training at the Mayo Clinic, opened medical/surgical centers throughout California, started four other companies in the Health and Wellness space, and has published a book. Dr. Shah’s passion is educating people on the topics of adding healthspan to your lifespan.

IN THIS EPISODE

QUOTES

“The elimination of ultra-processed food will move the needle more than anything else you could potentially put into your body.”

“Now people have access to their data, but step two is having personal responsibility to understand what that data means, why it's important, and following it yourself.” 

“There's a balance that our biology needs to live under. It needs to have some stress, and it needs to have time to relax. It needs to have heavy exercise, but it also needs to have just light movement… You have to find where that balance lies in your own system and it's always going to be changing. And you're not going to know this until you check some of these biomarkers.” 

RESOURCES MENTIONED

👉 Dr. Shah’s FREE guide to biomarkers

🔗 http://www.drshah.com/biomarkers

👉 Use code ENERGIZED and get 15% off on your Qualia Order

🔗 http://www.qualialife.com/energized

👉 Pre-order The Perimenopause Revolution book with over $700 worth of FREE bonuses included (meal plans, recipes, workouts, lab ranges, cycle changes, and a symptom tracker… and so much more!)
🔗 https://peri-revolution.com/

Dr. Shah’s Website 

Next Health Website

Dr. Shah on Instagram

RELATED EPISODES 

#649: How To Reverse Your Biological Age + 5 Science-Backed Longevity Tips Every Woman Should Know with Leslie Kenny

#650: Unlock Your Health: The Ultimate Biomarker & Lab Blueprint to Thrive in Midlife and Beyond

#617: The Number One Longevity Hack Everyone Should Be Doing

#552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary For Fat Loss, Strength and Longevity with Dr. Gabrielle Lyon

Feeling like your energy, vitality, and even your spark are slipping away without warning? You’re not alone!

As our hormones shift and metabolism changes, so many of us in midlife feel like we’re quickly losing momentum—and no one ever gave us a playbook for it. 

That’s why in this episode, I’m breaking down what’s really happening in your body, connecting the dots between your symptoms and your future health, and giving you the tools you need to feel like YOU in perimenopause. 

We’ll talk about why advocating for yourself is more important than ever, and how simple daily strategies can support your brain and metabolism for the long term.

Because here’s the truth: you deserve to feel in control and confident in this season of life! 

Plus, you won’t want to miss the latest scoop on my countless FREE bonuses you’ll get when you grab my new book, The Perimenopause Revolution.   

Tune in here so we can reclaim your health and energy—together!

IN THIS EPISODE

QUOTES

“I believe a big part of our midlife journey involves creating daily habits that support and optimize our cellular energy, whether that is our brain health or our heart health, or even our bones, our gut, and our immune system.”

“It's not about perfection because life just doesn't work like that. It's about being strategic, it's about being sustainable, and it's about being hormone smart.” 

RESOURCES MENTIONED

👉 Pre-order The Perimenopause Revolution book with over $700 worth of FREE bonuses included (meal plans, recipes, workouts, lab ranges, cycle changes, and a symptom tracker… and so much more!)

🔗 https://peri-revolution.com/

👉 Get my FREE Metabolic Assessment guide:

🔗 https://go.drmariza.com/lp/metabolic-assessment-mhr/

👉 Midlife Metabolism and Hormone Reset Course 

🔗 https://store.drmariza.com/products/metabolism-and-hormone-reset-course

👉 Shop my favorite Essentially Whole Supplements 

🔗 https://store.drmariza.com/

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673: From Fatigued to Energized: Reclaiming Sleep in Midlife With Evidence-Based Solutions

#648: This Changes Everything: The Perimenopause Revolution Every Woman Needs Now

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586: What You Can Do in Perimenopause to Optimize Your Energy, Resilience and Brain Power with Dr. Mariza

You know when you feel like you’re constantly going through the motions between work, family, and endless responsibilities—but inside, everything feels flat? That’s the reality of high-functioning depression. 

In this episode, I’m joined by the talented psychiatrist, author, and nationally recognized expert in women’s mental health, Dr. Judith Joseph, to unpack what high-functioning depression really is. 

We dive into the secret signs of high-functioning depression, especially in midlife, and why it often goes unnoticed in women who seem to have it all together. 

Dr. Joseph shares powerful strategies and practical tools to help you move from surviving to truly thriving.  We also discuss how to recognize when a loved one might be struggling behind the mask of success—and how to offer meaningful support. 

If you feel emotionally drained despite keeping it all together on the outside, this episode will give you the clarity you need for more happiness in your life.

Dr. Judith Joseph, MD MBA

Dr. Judith Joseph is a psychiatrist, researcher, award-winning content creator, and author of the National Bestselling book “High Functioning, Overcome Your Hidden Depression and Reclaim Your Joy”. Dr. Judith was named as a 2024 Black Health Hero by PopSugar Inc. She was also named a 2024 VeryWell Mind Top 25 Mental Health Thought Leader and a 2024 NAACP Top 6 Mental Health Champion.

IN THIS EPISODE

QUOTES

“People who go through perimenopause and menopause often mask how they feel just to show up for the job and for others. So they often have this underlying high-functioning depression that is made worse [from] hormonal fluctuations.”

“Gratitude practices are really helpful in staving off high-functioning depression or sustaining your joy. It's hard to be grateful when you don't know what brings you joy.”

“Don't give up. You may feel hopeless, but know that there's always something you have not tried. There's always hope. That's why I like the idea of support groups, because many times you not only help others with your story, but you also learn from other people.”

RESOURCES MENTIONED

👉 Order Dr. Judith Joseph’s book: High Functioning, Overcome Your Hidden Depression and Reclaim Your Joy”

🔗 https://www.amazon.com/High-Functioning-Overcome-Depression-Reclaim/dp/0316577294

👉 Use code ENERGIZED and get 10% off on your first order

🔗 https://troscriptions.com/ENERGIZED

@drjudithjoseph on socials: 

Instagram

Facebook

TikTok

YouTube

Dr. Judith Joseph’s Website ⁠

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#629: Unlocking Emotional Resilience with Awareness, Lifestyle and Tools to Regulate Your Stress Triggers with Dr. Drew Ramsey

663: From Wired and Tired to Calm and Energized: The GABA-Mitochondria Connection + How to Fix It at the Cellular Level with Dr. Scott Sherr

#566: This Is What I Did to Finally Stop Operating in Stress, Overwhelm and Burnout with Dr. Mariza

#600: We Need to Address Why Women Don’t Feel Like Themselves Anymore in Perimenopause with Dr. Mariza

If your mornings often feel frazzled—leaving you stressed out and already behind before the day even begins—this episode will be a game-changer for you.

I’m joined by Hal Elrod, bestselling author of The Miracle Morning, who shares how simple shifts in your routine can completely transform your days, your mindset, and even your health. 

We talk about the updated edition of his book, which now includes The Miracle Evening, full of tips on how your bedtime routine can help set you up for morning success. Hal also opens up about his traumatic past– from recovering from a debilitating car accident to overcoming cancer, and the mindset strategies he used to carry him through it all. 

Plus, he’ll help you learn tools to combat overwhelm and let go of stress quickly when it creeps up. 

Ready to end the morning chaos and start leading your life with more peace and clarity? Tune in here, and begin your own miracle mornings!

Hal Elrod

Hal Elrod has lived a life that would break most people, but he’s somehow managed to turn his adversities into perspectives and practices that have helped millions of people around the world. Today, he’s a dedicated husband and father, international keynote speaker, and best-selling author of 12 books, including The Miracle Morning, which has sold over 3 million copies. His mission is to help you overcome what’s holding you back from experiencing the life you truly want—beginning with how you start each day.

IN THIS EPISODE

QUOTES

“60% of women in midlife struggle with sleep issues, and it's [due to] hormones for sure.” 

“In the new edition of The Miracle Morning, there's a chapter called The Miracle Evening, which is all about what you do starting 3 to 4 hours before bed.” 

“You can be at peace with the things you can't change. Enjoy every moment of this one life that you've been blessed to live, AKA, the miracle life.”

RESOURCES MENTIONED

👉 Download The Miracle Morning app FREE here 

🔗 https://miraclemorning.com/app

👉 Pre-order my new book: The Perimenopause Revolution HERE

🔗 https://peri-revolution.com/

Watch The Miracle Morning movie FREE here 

Miracle Morning Website 

Hal Elrod’s Website 

Hal’s Instagram

Hals’ Facebook

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#626: Own Your Morning to Feel Energized and Ready to Show Up for Your Day with Liz Plosser

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580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

#413: 3 Easy Ways to Create a Metabolic-Boosting Morning Routine

#473: 3 Easy Rituals to Instantly Feel Good

Looking for the key to unlocking your energy and potential in perimenopause and beyond? 

In this episode, I’m joined by nutritionist and health expert Cathy Eason of Berkeley Life to talk about one of the most overlooked molecules for women’s health: nitric oxide.

We dive into how nitric oxide supports cellular and mitochondrial energy, helping women feel more like themselves again in midlife. Cathy connects the dots between nitric oxide and women’s hormonal health, metabolic resilience, and even sexual vitality. 

So many common midlife struggles may actually stem from low nitric oxide levels, so Cathy’s here to educate you on what exactly you can do about it to feel better… and fast. 

Soon you’ll see how this surprising molecule can help unlock more energy, vibrancy, and confidence as you navigate perimenopause and menopause. 

Tune in here! 

Cathy Eason

Cathy Eason is a Board-Certified Holistic Nutritionist and the Chief Scientific Officer for Berkeley Life, with over 20 years of experience specializing in digestive health, autoimmune conditions, neuroendocrine dysfunction, and metabolic imbalances. Cathy’s passionate about helping women thrive using natural, science-backed strategies — including the clinical power of nutraceuticals like nitric oxide support.

IN THIS EPISODE

QUOTES
“We now know [this molecule] plays a role in women's health, especially in terms of gut function, in terms of sleep, in terms of immune function, hormone balancing, mental and emotional function, heart health, cardiovascular, and sexual function, too.” 

“I'm a nutritionist, so I'm always looking for people to get dietary nitrates in food form, but knowing the levels of oxidative stress that we all experience, I know the need to supplement is also very foundational and very supportive of cardiometabolic health and my energy.”

RESOURCES MENTIONED

Nitric Oxide Foundation Discount Code: THRIVE15 for 15% off your order!

👉 Click here: https://berkeleylife.pxf.io/Vxvdja

Pre-order my new book: The Perimenopause Revolution HERE

👉 Click here: https://peri-revolution.com

Berkeley Life Instagram

Berkeley Life on YouTube

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664: The Hidden Reason You’re Exhausted: How to Fix Cortisol and Boost Stress Resilience in Perimenopause

642: The Metabolic Root Cause of Migraines & Powerful Diet and Lifestyle Interventions For Brain Health with Dr. Elena Gross

#630: The Critical Difference Between GOOD Stress & BAD Stress + the Health Benefits of Doing Hard Things with Jeff Krasno

#631: Halt and Reverse Skin Aging, Plus the Top Preventable Factors Driving Skin Aging with Dr. Alessandra Zonari

What if you’ve been misdiagnosed or mismedicated for your symptoms, and it took until reaching midlife to figure it out?

That’s exactly what happened with today’s podcast guest, ADHD expert Shanna Pearson, so she’s here to shed light on the real reasons so many women are misdiagnosed for so much of their lives.  

We dive into how ADHD symptoms can mimic other mental health conditions like anxiety and depression, making it even harder for women to get the right diagnosis and support. 

Together, we explore why we as women don’t always “fit the mold” of ADHD and how cultural expectations have kept our symptoms invisible for too long. Plus, you’ll get top tips for managing symptoms of overwhelm and hyperactivity at any stage of life. 

Tune in to make the most of your midlife, and to ensure you’re getting the care and support you need to thrive!

Shanna Pearson

Shanna Pearson is Founder and Director of Expert ADHD Coaching, the world’s largest one-on-one ADHD coaching company, which has administered successful coaching sessions for tens of thousands of clients. Shanna struggled with her own ADHD without realizing it for most of her life, so she now helps others navigate their ADHD diagnoses with ease and confidence. Her new book, Invisible ADHD, offers over 100 proven tools uniquely tailored for the ADHD brain that have transformed thousands of lives over 20+ years. 

IN THIS EPISODE

QUOTES

“A lot of women with ADHD and other challenges, even if it's just major hormonal shifts, are being diagnosed or misdiagnosed with depression and anxiety, and then they're being mismedicated.”

“They're doing different things for women–a lot of that is internal. So they could be sitting there staring right at you and thinking about something completely different than what you're talking about. It's more about an internal hyperactivity versus an external hyperactivity.”

“Now we're going through a phase of our life where there's even less dopamine in an already dopamine-deficient brain. So whatever you've been able to manage is now basically feeling like it's falling apart. And it happens quickly.”

RESOURCES MENTIONED

PRE-ORDER Invisible ADHD HERE TO ACCESS EXCLUSIVE BONUSES & Enter to win FREE COACHING! 

👉 Click here: http://invisibleadhd.com

OR Order Invisible ADHD through your favorite retailer

👉 Click here: https://us.macmillan.com/books/9781250891624/invisibleadhd/

Use code ENERGIZED and get 10% off on your first Troscriptions order

👉 Click here: http://troscriptions.com/ENERGIZED

ADHD Coaching Website 

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670: The Invisible Load: Reclaiming Your Energy, Emotional Resilience & Power in Midlife with  Angela Foster

#629: Unlocking Emotional Resilience with Awareness, Lifestyle and Tools to Regulate Your Stress Triggers with Dr. Drew Ramsey

594: What I Did This Past Year to Heal My Brain and Lower Systemic Inflammation

#503: The Most Effective Rituals We Can Do to Reduce Anxiety and Perceived Stress with Dr. Tâmara Castelo

Tired of dragging yourself through the day, relying on endless cups of coffee just to function? 

Then you’ll want to hear this conversation. This episode is all about reclaiming your sleep—and with it, your energy, mood, and vitality. 

Sleep is more than just the hours you clock in bed, it’s about how you feel when you wake up. And don’t you want to feel clear-headed and energized every morning?

We’ll dive into practical steps you can start tonight, from heading to bed just 15 minutes earlier to stepping outside for a moment of morning sunlight, or even supporting your body with magnesium before bedtime. 

You’ll hear why sleep is such a big pillar in feeling alive and how small changes can make a massive difference in midlife and beyond.

Tune in, reclaim your rest, and don’t forget to grab your copy of The Perimenopause Revolution in the show notes!

IN THIS EPISODE

QUOTES

“Elevated evening cortisol is strongly associated with delayed sleep onset, shortened sleep duration, and increased nighttime awakenings. So just know that this is real and this is happening to so many of us, particularly in perimenopause.”

“A randomized control trial in the menopause journal showed that oral micronized progesterone significantly improves sleep quality and reduces nighttime awakenings in perimenopausal women.”

RESOURCES MENTIONED

⬇️ Pre-order "THE PERIMENOPAUSE REVOLUTION" here

🔗 https://peri-revolution.com/

⬇️ Click here for My Essentially Whole Supplement Line

🔗 https://store.drmariza.com/

RELATED EPISODES

#632: The Secret to Optimal Sleep, Resilience, Performance, and Emotional Wellbeing with Dr. Kristen Holmes

#580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

#628: How to Menopause in Every Aspect of Your Life with Tamsen Fadal

#648: This Changes Everything: The Perimenopause Revolution Every Woman Needs Now