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

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 

Ready for a judgment-free conversation about GLP-1 agonists and what they can truly offer midlife women seeking better energy, metabolic health, and longevity?

In this podcast, hormone and nutrition expert Ashley Koff joins me to break down the noise and misinformation around GLP-1s, reframing them as one possible tool—not a magic fix—within a much bigger picture of whole-body health. 

Ashley shares how to advocate for yourself as an empowered patient, ask better questions, and partner more effectively with your healthcare provider with confidence. 

We also dive into why nutrition and lifestyle are essential foundations for optimizing hormones, whether you’re using GLP-1s or not. Most importantly, we emphasize listening to your body and making informed choices that support long-term vitality. 

If you’re curious about GLP-1s and want clear, compassionate guidance for midlife health, this is a must-listen episode!

Ashley Koff, RD

Ashley Koff is the founder of The Better Nutrition Program (BNP), the Nutrition Course Director for UC Irvine’s Susan Samueli Integrative Health Institute's Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.” She’s also the author of the upcoming book, Your Best Shot. As a practitioner for over 25 years, Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s Global Nutrition Ambassador.

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

https://peri-revolution.com/

Ashley’s Book: Your Best Shot

GLP-1 Optimization Assessment

The Better Nutrition Program Website

Ashley on Instagram

IN THIS EPISODE

QUOTES

“That means your weight-health hormones are going to be impacted. And let's look at this whole thing systemically– I think there's a lot of ways we can go in this, but one of the things I'm very concerned about is the way that people are being judged.”

“I think in that way the biggest answer I would have for you is for us to stop blaming the medication for working the way the medication is supposed to work. And this is where I think the physician and dietician collaboration, comes in and says, actually, these are all the things that we need to experiment with or we need to explore, investigate if this is what your outcome is on the medication.”

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#621: The Truth About Metabolic Health, Hormones and GLP-1s with Tyna Moore

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#605: Breaking the HRT Confusion: The Truth Behind Hormone Replacement Therapy for Perimenopausal Women with Karen Martel

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

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

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

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

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

Perimenopause and menopause should be a time of possibility—not of decline. 

Here to help me dive into this topic is renowned women’s health expert Dr. Jessica Shepherd, who shares how this powerful transition invites us to look inward and decide how we want to show up physically, emotionally, and metabolically as we age. 

We explore the real hormonal changes happening in midlife and why this season can actually put you back in the driver’s seat of your health and wellbeing. 

You’ll hear a refreshing, science-backed perspective on aging that challenges the old narrative, leaving you feeling confident and strong. Plus, you’ll hear our top non-negotiables and lifestyle recommendations to help you feel like your best self. 

If you’re ready to redefine what midlife and longevity can look like for you, this episode is a must-listen. Tune in to thrive through perimenopause, menopause, and beyond!

Jessica Shepherd, MD, MBA, FACOG

Dr. Jessica Shepherd is a board-certified OB/GYN, Chief Medical Officer of Hers, and author of Generation M, the chart-topping book redefining women’s health. A leading voice in women’s wellness and longevity, she’s a regular on Good Morning America and frequently featured on The Today Show, CNN, LIVE with Kelly and Mark, Vogue, Cosmopolitan, and more. With a no-nonsense approach and deep medical expertise, she’s helping women cut through the noise, take control of their health, and feel their best at every stage of life.

IN THIS EPISODE

QUOTES

“In the perimenopausal space, it's kind of like when your indicator comes on and says that you have low gas. And as you see that signal, the goal is [to] go refuel. Let me use this opportunity to go refuel. Perimenopause is the time to start getting some things in place to refuel: changing your diet, incorporating more protein, but also fiber. Looking at what you may be depleted in to refuel.”

 “I want to really change that narrative of what we do for our health, how we think of ourselves in health, and start those conversations earlier.” 

“I think resilience is key. But many times we have to practice it. We have to be expanded to come back, and if we don't allow for that growth, then we are not resilient. And we know that mentally and emotionally and physically, the body is built to be resilient, but we have to teach it that as well.”

RESOURCES MENTIONED

Order Dr. Shepherd’s Book on Amazon HERE

⁠https://www.amazon.com/Generation-Living-Well-Perimenopause-Menopause/dp/1454954892⁠

Order my new book: The Perimenopause Revolution

https://peri-revolution.com/

Dr. Jessica Shepherd’s Website

Dr. Jessica Shepherd on Instagram

Modern Meno on Instagram

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

689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think

686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause 

Perimenopause and menopause can bring surprising changes to your brain—making multitasking even harder and emotional overwhelm way more real.

That’s why in this episode, women’s health expert Dr. Aviva Romm joins us to break down what’s really happening cognitively in midlife and how these shifts can be a normal, navigable transition. 

Together, we’re debunking common perimenopause myths and unpacking how sleep, nutrition, exercise, and daily lifestyle choices can dramatically support your brain power and emotional resilience. 

Dr. Romm shares her top practical tools that will help you feel clear, focused, and confident as your body evolves in midlife. 

Ready to thrive—not just survive—through midlife and beyond?

Tune in now and discover how to support your brain and body so you can step into this next chapter feeling your best!

Aviva Romm, MD

Dr. Aviva Romm is a Yale-trained family physician, midwife, and herbalist who’s been a leading voice in women’s, maternal, and environmental health for over 35 years. She’s the author of nine books, including the landmark Botanical Medicine for Women’s Health, the New York Times bestseller Hormone Intelligence, and the forthcoming Force of Nature, a groundbreaking guide to perimenopause and menopause. Dr. Romm sees patients in New York, Massachusetts, and via telehealth. She also runs acclaimed online health programs and hosts the popular podcast On Health with Aviva Romm, empowering women worldwide.

IN THIS EPISODE

QUOTES
“So often sleep is disrupted by perimenopause and menopause. What a lot of women don't realize is you can be having hot flashes but not consciously registering you're having hot flashes. So a lot of women are being woken up by hot flashes they didn't realize they were having.”

”We desperately need more practitioners who can answer those questions for women, whether it's a more natural, holistic approach that does or doesn't include hormone therapy, antidepressants, or any of the other things. Because the other problem is that these doctors are often doling out pharmaceuticals for sleep.”

”We now know that the impact of declining estrogen and progesterone on the brain [and] on the nervous system absolutely has an impact on anxiety, depression, and sleep.” 

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

https://peri-revolution.com/

Use code ENERGIZED and get 10% off on your MitoQ order

https://www.anrdoezrs.net/click-101585564-17091761

Dr. Aviva Romm’s Website

Dr. Aviva Romm on Instagram

Dr. Aviva Romm’s Podcast: On Health 

RELATED EPISODES 

701: Mood Swings, Brain Fog & Exhaustion: The Hormone Conversation You Deserve with Dr. Carrie Jones

690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self

689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think

686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause

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

The immune system is a MASSIVE key to your overall health. So what can you do to best support it and truly THRIVE at any age? 

In this episode, pioneering functional medicine expert Dr. Jeffrey Bland joins me to explore how immune system rejuvenation can be a game-changer for long-term health.

We dive into the idea that food truly is medicine, and how targeted nutrition (while minimizing ultra-processed foods) can help the immune system recover AND strengthen. 

Dr. Bland shares exciting insights on immuno-rejuvenation and spotlights an ancient yet “new” superfood—Himalayan Tartary Buckwheat—that’s paving the way for the future of nutrition and longevity.

Together, we unpack how chronic stress, inflammation, and poor nutrition quietly tax the body over time, increasing disease risk, and what you can do to interrupt that cycle. 

Ready for real healing to occur?

Tune into this episode for realistic, practical lifestyle strategies for sleep, stress, and nourishment to help you feel stronger, more resilient, and energized for your years ahead!

Jeff Bland, PhD

Dr. Jeffrey Bland is the founder of Big Bold Health, a company on a mission to transform how people think about the immune system. Jeff’s career in health spans more than 40 years. As a nutritional biochemist by training, he began his career as a university professor and later spent three decades in the natural products industry. In 1991, he and his wife founded The Institute for Functional Medicine. In 2012, Jeff founded another educational nonprofit called the Personalized Lifestyle Medicine Institute. Jeff is the author of The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life, as well as countless other books and research papers.

IN THIS EPISODE

QUOTES
“The only 2 places that are surveying the outside world to tell our inside body how to work 24/7 are the nervous system and the immune system. And those two systems are interconnected and they regulate how we look, act and feel. They speak to every organ of our body.”

“That science supports the fact that when you intervene with the right things [in] your body in a fairly short period of time–three months– [it] can turn itself around.”

RESOURCES MENTIONED

Use code MARIZA and get 20% off on your Timeline order

https://shop.timeline.com/MARIZA

Order my new book: The Perimenopause Revolution

https://peri-revolution.com/

Dr. Jeff Bland’s Website: Big Bold Health

Dr. Jeff’s Book: The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life

Dr. Jeff Bland on Instagram

See more from Big Bold Health on Instagram

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#667: The Hidden Foods and Habits Fueling Brain Inflammation And How to Reverse It Naturally with Dr. Austin Perlmutter

#636: Improve Your Mood, Clear Brain Fog & Reverse Autoimmune Disease by Healing Your Microbiome with Dr. Steven Gundry

#601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati

698: Food Noise, Cravings, and Midlife Weight Gain: How to Regain Control Naturally with Sarah Kennedy

I’m one of millions of women specifically trying to parent themselves while parenting children… and it can be seriously exhausting. And when childhood trauma still comes back to haunt us in midlife and beyond, life can feel impossible. 

That’s why I’ve invited trauma expert Anna Runkle on for this powerful episode to help unpack why so many midlife women are still impacted by old trauma, and how that buried stress shows up in our bodies. 

We dive into the hidden ways trauma can lead us to isolate, dysregulate our nervous system, and disrupt key hormones like cortisol, dopamine, and serotonin. 

Anna and I break down how this cascade of stress and deregulation can spark inflammation, oxidative stress, blood-sugar swings, and even contribute to autoimmune issues that so many women face. 

But most importantly, Anna shares simple, compassionate tools to help regulate your nervous system and finally begin healing the deeper patterns driving overwhelm in midlife. 

Ready to feel more grounded in this season of life? Hit play and listen now!

Anna Runkle

Anna Runkle is the creator of the popular YouTube channel, blog, courses, and coaching programs that provide tools for adults to heal dysregulation and other common trauma symptoms, helping them feel better and change their lives. Anna’s methods were developed through research, her mentoring of hundreds of individuals over the years, and her direct experience healing her own symptoms of early trauma. She’s the author of Re-Regulated: Set Your Life Free from Childhood PTSD and the Trauma-Driven Behaviors That Keep You Stuck and Connectability: Heal the Hidden Ways You Isolate, Find Your People, and Feel (At Last) Like You Belong. 

IN THIS EPISODE

QUOTES
“All these weird symptoms that I had… It's neurological dysregulation. It's really normal. Everybody gets dysregulated sometimes, but those of us who are traumatized as kids are often more prone to it. It happens more easily. It's more intense. It's harder to get out of.”

“Early trauma is very strongly correlated later in life with high rates of cancer, diabetes, heart disease, autoimmune disorders, reproductive disorders, just about everything bad.”

“Those three things– dysregulation, disconnection, and self-defeating behavior– those are the things that can just take you out and keep you stuck in trauma forever. So the good news is you can learn to reregulate.”

RESOURCES MENTIONED

Order Anna’s Book: CONNECTABILITY: Heal the Hidden Ways You Isolate, Find Your People, And Feel (At Last) Like You Belong HERE

Order Anna’s other book: Re-Regulated: Set Your Life Free from Childhood PTSD and the Trauma-Driven Behaviors That Keep You Stuck HERE

Anna’s Website

Anna Runkle on YouTube

Anna Runkle on Instagram

RELATED EPISODES 

681: The Biology of Trauma: How Stress Gets Stored in Your Body (and Passed On to Your Kids) and How You Can Start To Heal with Dr. Aimie Apigian

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

685: End Emotional Outsourcing: Break Free from Codependency, Perfectionism & People-Pleasing with Beatriz Albina

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

Feel like you’re just not yourself mentally in midlife? Trust me, you are absolutely not crazy for wondering what’s going on in your brain. 

In this episode, hormone expert Dr. Carrie Jones joins me to unpack the very real brain changes and hormone fluctuations that make midlife feel like a rollercoaster.

Dr. Carrie brings refreshing honesty about giving herself grace on the days when her brain simply says “no” and how that compassion is essential for all of us navigating this season of life. 

We dive into the midlife “reckoning,” when so many women realize it’s time to reevaluate who they are, what they want, and say goodbye to what no longer serves them. 

Together, we explore why midlife can leave you feeling out of whack, how hormones drive these shifts, and what you can do to support your brain with more clarity and ease. 

Tune in to feel validated and empowered as you move through this transformative stage of life!

Carrie Jones ND, FABNE, MPH

Dr. Carrie Jones is an internationally recognized speaker, consultant, and educator on women's health and hormones with over 20 years in the industry. Dr. Jones is a Naturopathic Physician who did her 2-year residency focused on women's health and endocrinology. She went on to get her Master of Public Health and was one of the first to become board-certified through the American Board of Naturopathic Endocrinology. She was the first Medical Director for the DUTCH Test and the first Head of Medical Education at Rupa Health. Now, she’s the Chief Medical Officer at NuEthix Formulations and Head of Medical Education at Metabolic Mentor University.

IN THIS EPISODE

QUOTES
“We still have good days and bad days and things we cannot control. And because I can't control the rollercoaster that my inherent hormones are on, and I can't control necessarily what the neurons in my brain are doing… I actually give myself a lot of grace.”

“Even for as educated as I am, I'm not alone. There are a lot of women struggling, and there are a lot of women struggling a lot more than me, unfortunately.”

“$26 billion are lost on women in perimenopause and early menopause due to absenteeism and loss in productivity because they just don't feel like they can do it. Their brain feels like it's on the fritz.”

RESOURCES MENTIONED

Order my new book: The Perimenopause Revolution

https://peri-revolution.com/

Use code ENERGIZED and get 10% off on your MitoQ order

https://www.anrdoezrs.net/click-101585564-17091761

Dr. Carrie Jones’ Website

Dr. Carrie Jones on Instagram 

Dr Carrie Jones’ Podcast: Hello Hormones

RELATED EPISODES 

689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think

680: You Are Not Broken: Why Women Need Testosterone to Feel Strong, Sexy & Energized with Dr. Kelly Casperson

668: Your Brain on Perimenopause: The Hidden Neurological Transition No One Warns You About

#547: What You Need to Know About the OPill and Hormone Changes in Perimenopause with Dr. Carrie Jones