Energized with Dr. Mariza

By Dr. Mariza SnyderMedicine Alternative Health Health & Fitness

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Energized with Dr. Mariza episodes

June 03, 2022374: How the Female Brain Gets Stronger and Better in Midlife and Beyond w/ Dr. Louann Brizendine
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 SUMMARY
The 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 Brizendine
Louann 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 Menopause
Let’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 Trifecta
Louann 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 EPISODE
Understanding 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 MENTIONED
The Essential Oils Menopause Solution by Dr. Mariza Snyder
Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here
The Upgrade by Louann Brizendine MD
RELATED EPISODES
EY 362: Why Women Over 40 Should Pay Special Attention to Their Beliefs about Menopause with Susan Willson
EY 363: The Three Phases of Perimenopause and How to Navigate Each Phase with Grace
49 min
May 31, 2022373: Three Hormones That Matter Most When It Comes to Metabolic Health
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 Access
Magnesium Restore
Zen Sleep
Essential Oils Menopause Solution
Essentially Whole Store
Liver Support
Top 10 Liver-Loving Superfoods Guide

Related 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 Gain
Key Supplements For Insulin Resistance And Healthy Metabolism
5 Easy Steps To Help Reverse Insulin Resistance
5 Ways to Boost a Healthy Metabolism
46 min
May 27, 2022372: What to Eat on Your Plate to Balance Blood Sugar Levels for the Entire Day w/ Kelly LeVeque
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 LeVeque
Kelly 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 Diet
Maintaining 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 Plates
The 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 Here
Get Dr. Mariza’s Smoothie and Shake Free Ebook Here
Kelly LeVeque Website
Fab 4 Smoothie Recipes

Other Resources:
Check out the full show notes page
Keep up with everything Dr. Mariza
Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube
Podcast production & marketing support by the team at Counterweight Creative

Related Episodes
Essentially 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
1 hr
May 24, 2022371: Are Your Hormones Contributing to Feeling Foggy, Forgetful, and Unfocused?
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 Journal

Related 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
28 min
May 20, 2022370: How Our Daily Food Choices Make or Break Our Energy Levels and the Number 1 Thing to Overcome Chronic Fatigue w/ Ari Whitten
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 Whitten
Ari 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 King
Ari 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 Energy
Ari 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 Here
Eat for Energy by Ari Whitten

Other Resources:
Check out the full show notes page
Keep up with everything Dr. Mariza
Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube
Podcast production & marketing support by the team at Counterweight Creative

Related Episodes
Essentially You Episode #125: Secrets to Building a High-Energy Body with Ari Whitten
Essentially 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
52 min
May 17, 2022369: Five Daily Habits and Rituals I Never Skip In Order to Feel My Best
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 Journal

Related 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
26 min
May 13, 2022368: Three Key Wellness Practices to Embrace Despite Feeling Overscheduled and Busy w/ Jovanka Ciares
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 Ciares
Jovanka 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 Yourself
Adapting 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 Herbs
An 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 Here
Jovanka Ciares’ Website
Follow Jovanka on Facebook | YouTube | Instagram | Linkedin | Twitter
The Reclaiming Wellness Book

Other Resources:
Check out the full show notes page
Keep up with everything Dr. Mariza
Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube
Podcast production & marketing support by the team at Counterweight Creative
40 min
May 10, 2022367: 10 Quick and Easy Ways to Care for Yourself While Caring for Everyone Else
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
21 min
May 06, 2022366: The Benefits of Optimizing your Hormones and Body for a High-Performance Life w/ Angela Foster
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 Foster
Angela 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 Performance
If 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 Protocol
Angela 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 Here
Get Dr. Mariza’s Liver Loving Superfoods Guide Here
Female Biohacker Collective Membership
Angela Foster Website
Follow Angela on Instagram | Facebook

Other Resources:
Check out the full show notes page
Keep up with everything Dr. Mariza
Follow Dr. Mariza on Facebook | Instagram | Twitter | Youtube
Podcast production & marketing support by the team at Counterweight Creative

Related Episodes
Essentially You Episode #352: My Top Five Biohacking Devices to Uplevel Your Health
56 min
May 03, 2022365: The 10 Hormone-Loving Foods That Are Always in My Kitchen
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
28 min

About Energized with Dr. Mariza

From the publisher's feed

Energized host and bestselling author Dr. Mariza Snyder puts the power back in your hands so that you can age powerfully and live life to the fullest. Get ready to navigate your hormone and metabolic journey with wisdom and grace throughout your forties and beyond.