Energized with Dr. Mariza

By Dr. Mariza SnyderMedicine Alternative Health Health & Fitness

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Energized with Dr. Mariza episodes

April 29, 2022364: Why Burnout Is So Prevalent Today and the First Steps to Heal It w/ Dr. Doni Wilson
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 Type
Stress 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 Free
When 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 here
Pre-Order Master Your Stress by Dr. Doni Wilson Here
Dr. Doni's SelfC.A.R.E. Stress Reset
Dr. Doni Website
Follow Dr. Doni on Instagram | Facebook | Twitter

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 #228: Overcome Burnout and Improve Your Mental and Emotional Resilience with Juliet Obodo
50 min
April 26, 2022363: The Three Phases of Perimenopause and How to Navigate Each Phase with Grace
Without question, women in their late 30s to early 50s are busy! Many of us are caretakers, parents, and businesswomen at this age and have important roles in our community…
At the same time, a roller coaster of symptoms hits us. Many doctors don’t have answers to your questions, and they aren’t addressing the root cause of the problem…
Understanding what’s going on is so important because the key to thriving in menopause is how you deal with the prior transition period, also known as perimenopause…

There is a lot we can do to make this transition easier! Tune in today to hear…
What is happening to your hormones in each phase of perimenopause
The average age at menopause, according to the North American Menopause Society
Perimenopause symptoms that can show up in your mid-30s
The hormone that is almost always lower than expected
The cause and symptoms of estrogen dominance
And more!

Mentioned in this episode:

The EO Menopause Solution

Hormone Quiz

Progest-Restore

Magnesium Restore

Calm and Restore

Activated B Complete

Hormone Balance

Related Resources:

Essentially You episode #: 185 How Perimenopause Affects Your Period and What You Can Do to Eliminate Severe PMS Symptoms

Essentially You episode #: 279 The Secret to Gliding Not Slamming into Perimenopause and Beyond with Dr. Lakeischa, MD

5 Practical Ways to Take Care of Yourself During Perimenopause

8 Common Perimenopause Symptoms and How to Get Relief Naturally

Are You Getting Enough Protein During Perimenopause and Menopause?
41 min
April 22, 2022362: Why Women Over 40 Should Pay Special Attention to Their Beliefs About Menopause w/ Susan Willson
If You Want to Change Your Beliefs Around Menopause, You Should:
Remember that your body is always working towards health
Try to understand the reasons and influences on your symptoms
Set boundaries, create menopause rituals, and figure out the goals of your most authentic self
Menopause is a time of endless possibilities once we are clear about what we want in our journey and our vision. Nature never intended for us to unravel and diminish over time. Instead, we should celebrate and thrive in this prime phase of our lives. By doing the work to inquire about who you truly are, you can be open to the transformation that is menopause.

Changing the Menopause Narrative with Susan Willson
Susan Willson is a Certified Nurse Midwife with 45 years of experience guiding all phases of women’s health. She has spent the last 20 years working exclusively with women in the menopausal transition, and her new book, Making Sense of Menopause: Harnessing the Power and Potency of your Wisdom Years, helps positively reframe this powerful time in a woman's life. She is passionate about exploring the falsehoods we have absorbed as women and offers a look into the deep sea change happening at this time in our lives.

The Many Sides of Menopause
Women have absorbed many false myths from society and the medical community about who we are and how our bodies work, impacting how we experience changes in our lives and our bodies. Often we get caught up in the physical changes of menopause but do not stop to think about the emotional, mental, and spiritual effects that this change is having on us as well. While menopause is a transition, it is also a time to review how you live your life and decide what you want to bring to this new phase of life.

You Are Worth the Work
Susan believes that the best tool to help you uplevel yourself during this next phase is by getting clear on what is serving you, what is meaningful to you, and what isn’t. Menopause is a great time to become yourself fully with no restrictions, but you need to ask yourself what you are really passionate about.
Menopause is a vital gateway to a rich and fulfilling life when you can shift your mindset to embrace your full capacity. While it will take some work to get clear on who you are and what you want, you are worth it.
Are you ready to change the narrative surrounding menopause and create your new phase of life by design? Share your thoughts with me in the comments section of the episode page.

In This Episode
Discover the history and reasons behind the way that we view menopause as a culture (8:39)
How to transform your mindset around transitioning from your life before menopause to during and beyond (17:52)
Why menopause is an evolutionary movement that is opening the door for the next generation of women (21:53)
The role menopause plays when shifting expectations around relationships and responsibilities (29:30)
How engaging with your sisterhood can help you reflect and honor your journey (41:32)

Resources Mentioned:
Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store Here
Making Sense of Menopause
Follow Susan on Facebook | Instagram

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 #117: What It Means to Practice Your Own Self-Care and Authenticity with Elena Brower
Essentially You Episode #269: Owning the Wisdom of Menopause with Christiane Northup M.D.
49 min
April 19, 2022361: 5 Things You Can Quickly Do After Overeating to Avoid the Blood Sugar Rollercoaster
You know you need to limit your sugar intake, so you start your day with the best of intentions. But before you know it, stress shows up, you're getting hungry, and it gets hard to make wise decisions. You cave, telling yourself it's only temporary. But soon, you're feeling hungry and tired and craving more sugar. The cycle seems to repeat perpetually. You want to do better, but…
First, you need to deal with the blood sugar crash…
I’m sharing five things you can do after overeating to stabilize your blood sugar! Tune in today to hear…
What happens in your body after you eat sugary food
When to expect a blood sugar crash
How my blood sugar reacted after drinking some lemonade
What to do instead of napping after eating too much
What to eat to slow down a blood sugar spike
And more!

Mentioned in this episode:

Essentially You episode #340: Why Going on a Walk After Dinner is One of the Best Things You Can Do for Your Health

Magnesium Restore

Related Resources:

Essentially You episode #: 286 What You Need to Know About the Relationship Between Blood Sugar Levels and Your Menstrual Cycle

Essentially You episode #: 320 Top 10 Worst Foods for Blood Sugar + How Blood Sugar Impacts Women's Hormone and Metabolism with Casey Means

How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight Gain

6 Easy Ways to Block Blood Sugar Spikes

5 Steps to Breaking Up With Sugar
16 min
April 15, 2022360: The Most Important -- Yet Little-Known -- Secret to Align Your Goals with Your Heart's Purpose w/ E. Benita Varnado
Get in Touch With Your Values by:
Take 30 minutes to 1 hour
Go out in nature, get away from your house
Jot down your top 5 values for yourself and your family
When you get so clear on what your values are, you begin to look at your life through a different lens and reevaluate what really matters.

We all want to live our purpose. My guest, Dr. Varnado (Dr. V), joins me today to talk about the one little secret to help you get there: defining your values and living them. Figure out what your values are and compare them to your life - do they align? If not, Dr. V shares her best tips for creating a healthier work/life balance that focuses on harmony. You can hear more from Dr. V on her podcast, Office Visits with Dr. V.

Creating Harmony to Prevent Burnout
Experiencing burnout is, unfortunately, more common than not. But reaching that point doesn’t have to be the end of the world. As my guest today, Dr. Varnado says, that ah-ha moment of realization was the start of change.
There is good news! It is actually possible to find that work/life balance. Dr. V says the key is harmony. This is what happens when you create a life that matches up to your values. There is so much importance in determining what your values are and living your life in alignment with them.
Dr. V also talks about the importance of asking for help when you need it. We don’t need to do it all ourselves. Create those opportunities to help you prevent burnout.

Treating Burnout at a Systemic Level
Dr. V talks about how much burnout, and in fact, much of chronic disease, as well, relates to our lifestyle. But these circumstances are not always something that is easily solved ourselves - a lot of change has to come from a systemic level. She emphasizes some of the changes the American medical system needs to make, especially when it comes to ob/GYN services and maternity leave.
Finally, we talk about the importance of figuring out the root cause of your burnout and suffering. By finding out what’s actually causing it, you can make changes where you actually need to - not just putting a bandaid on the latest fire.
I want you to look at your values. Take some time away from your house to reflect and write down your top five values for yourself, your home life work-life, and wherever you’re spending the most time. Now compare them to how you’re actually living - do they align? Let me know in the comments on the episode page how you’re going to make some positive changes in your life to realign to your values.

In This Episode
What happens when you have an ‘ah-ha’ moment that you’re burned out [11:30]
How to find a work/life balance when you have a young family [16:00]
The importance of reviewing and honoring your values [18:30]
How to create opportunities to prevent burnout [20:00]
What changes the American medical system can make to improve the birth and maternity experience [23:00]
Why you need to address the root cause of your suffering and burnout [34:00]

Resources Mentioned:
Use promo code ‘podcast’’ for 10% off your order of Magnesium here
Find Dr. Varnado Online
Follow Dr. Varnado 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
52 min
April 12, 2022359: 5 Effective Ways to Lower Elevated Cortisol Levels
Women today wear so many hats. We have packed schedules, raise children, take care of our families, run a business or fulfill work obligations, and more. We’re so busy taking care of everyone else that sometimes we forget to take time to care for ourselves. This lifestyle leads to feeling rushed, triggered, and stressed. Our stress response systems are over-activated, and our cortisol levels are surging…

These high cortisol levels and overactivated stress responses are not without consequence…

I have five ways to help you reset your system and avoid those negative consequences! Tune in today to hear…
Why my stress response has been over-activated lately
Signs to help you identify stress and burnout
How high cortisol levels can affect your brain
What safety signals you can use to communicate with your brain
The benefits of tracking your Heart Rate Variability (HRV)
And more!

Mentioned in this episode:

The EO Menopause Solution

Essentially You episode #353: The No. 1 Most Important Thing We Can Do to Tame Feeling Overwhelmed, Stressed and Triggered with Emily Fletcher

Heart Math Device

Whoop Strap

Rhodiola

Ashwagandha

Chamomile Tea

Holy Basil Tea

Calm and Restore

Essential Oils

Adrenal Love Blend

Neuro+ Support Blend

Magnesium

Zen Sleep Blend

Related Resources:

Essentially You episode #: 183 Tips to Instantly Circuit-Break Stress and Overwhelm with Dr. Heidi Hanna

Essentially You episode #: 240 How to Conquer Stress and Hormonal Imbalance Through Optimizing Mitochondria and Cortisol with Dr. Carrie Jones

How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight Gain

5-Minute Stress-Stopping Hacks

Best Supplements to Overcome Stress & Get More Energy
31 min
April 08, 2022358: Research-Based Strategies for Women to Succeed with Intermittent Fasting w/ Cynthia Thurlow
If You Want to Adapt Your Eating Routine to Your New Phase of Life, You Should:
Remember that what used to work for you may not work anymore
Use intermittent fasting to allow your body time to detox and clean your cells
Listen to the cues that your body is trying to tell you in order to adapt your plan to your body
Intermittent fasting has a wide range of benefits for women. Increased energy, improved mental clarity, and weight loss are just a few of the amazing side effects of giving your body a chance to detoxify. If you have been thinking about intermittent fasting but are still looking for the right blueprint that feels aligned for you and your body, Cynthia’s new book Intermittent Fasting Transformation is your tool.

The Many Benefits of Intermittent Fasting with Cynthia Thurlow
Cynthia Thurlow is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 9.6 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique).
With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her new book is designed to help women experience the many benefits of intermittent fasting during perimenopause and beyond.

Adjusting to Each New Phase of Life
As our bodies change throughout the different phases of our lives, it is important to know how our bodies and metabolism are functioning. Whether we like it or not, what worked for our bodies in our 20s isn't going to work for us in our 50s, and we need to prepare ourselves with the knowledge necessary to transition through these new phases with grace. Intermittent fasting is a great tool to help you move your body towards more metabolic flexibility, clean up your cells, and so much more.

Find Harmony in Your Body
Three of the biggest benefits of intermittent fasting when it is done right for your body are increased energy, decreased weight resistance, and boosted insulin sensitivity. However, in order to achieve these benefits, you much learn how to make intermittent fasting work for your body. Instead of apologizing or feeling ashamed because of your biology, Cynthia wants you to lean into it and learn how tremendously powerful it can be to take back control of your health.
Achieving hormonal balance for as long as possible takes some work, but the benefits can feel too good to be true. There is no ‘one size fits all approach to your health, but by taking the right steps, you can use every tool at your disposal to find harmony in your body.
Are you ready to experience all of the benefits of intermittent fasting? Share your thoughts with me in the comments section of the episode page.

In This Episode
What you should know about fasting while breastfeeding (2:34)
How to intermittent fast throughout the different stages of your life (13:42)
Why your perimenopause symptoms are metabolically driven (22:10)
The importance of talking to your provider about your health goals (36:06)
Learn about the consistent hidden benefits of intermittent fasting and how to make it work for you (38:20)

Resources Mentioned:
Use promo code ‘podcast’’ for 10% off your order at the Essentially Whole Store here
Intermittent Fasting Transformation by Cynthia Thurlow
Cynthia Thurlow Website

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 #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function
Essentially You Episode #296: Managing Menopause with Diet and Addressing Nutrient Deficines with Maryon Stewart
1 hr 1 min
April 05, 2022357: How to Hack Crazy PMS-Driven Cravings and Blood Sugar Spikes Right Before Your Period
Imagine it’s right before your period, and you get a killer craving. You’re ready to eat the whole fridge and consume a ton of snacks with not-so-healthy ingredients. Does this sound familiar? We’ve all been there. We can feel powerless when those insane sugar and salt cravings arrive. But I have some hacks for you to use, so you have a plan to combat the cravings...
Due to a hormone drop during the luteal cycle phase, your body is more sensitive to stress…
But I have some effective hacks to help! Tune in today to hear…
One of my favorite healthy desserts right now
What is happening in your body during the luteal phase of your menstrual cycle
Ways you can honor your body during this phase
My favorite oil to inhale for an energy boost
How to eat chocolate and avoid a blood sugar spike
And more!

Mentioned in this episode:

Magnesium Restore

The EO Menopause Solution

Hormone Recipe Guide

Related Resources:

Essentially You episode #: 281 How to End Emotional Eating Now with Tricia Nelson

Essentially You episode #: 350 Why Women Aren't Small Men and How to Navigate Poor Health Advice When You Have a Period

Essentially You episode #: 356 You're Always One Thought Away From Living a Life You Love with Kerry Tepedino

How to Say Goodbye to Unwanted Sugar Cravings

How to Navigate Your Menstrual Cycle with Essential Oils
22 min
April 01, 2022356: You're Always One Thought Away from Living a Life You Love with Kerry Tepedino
If You Want to Harness Your Mindset to Create a Life You Love, You Should:
Figure out your ‘why’ that will subconsciously keep pushing you towards your goals
Make your own ‘List of 5’ when you are not in a moment of distress
Get curious and get interested in why your emotions keep showing up in the way that they do
Your thoughts have the ability to help you unlock the areas you feel most stuck in, move through the emotions you have a hard time processing, and feel more confident on the other side. All it takes is an openness to reassess your mindset, stop being afraid of overwhelm, and move towards your next breakthrough.
Have you ever considered that the transformation that you are seeking could be on the other side of just one single thought? Tuning up your mindset, beliefs, and how you approach difficult life situations could be the key to helping you get unstuck and experience the life you have dreamed of. All it takes is a few simple steps and an openness to a new way of thinking.
THE POWER OF MINDSET WITH KERRY TEPEDINO
Kerry Tepedino has made her mark as a top leader in the personal development space for women. Aside from being my physical neighbor, she is who I turn to in order to check my mindset and emotions and bring me back to a place of emotional mastery.
Kerry has bloomed from a hard background of low self-esteem, weight issues, and confidence issues and is a real-life example of the power of mindset. She has helped 150,000+ people worldwide learn the tools of mindset mastery, emotional mastering, loving themselves, and believes that with the proper mentorship, community, and strategies, anything is possible.
YOU ARE ONE THOUGHT AWAY FROM A NEW LIFE
It does not take a lot of work to shift the direction that you want to go to in life. By embracing the endless possibilities and opportunities that are out there for us, anything can be figured out. The solution to your worries can be better than you ever imagined; all it takes is reframing your thought process through Kerry’s game-changing techniques.
We are always one thought away from creating the life that we have always dreamed of, love, and feel good for ourselves. By embracing Kerry’s techniques that can help you overcome daily obstacles, stuck emotional moments and help to fine-tune your mindset mastery, you can bring yourself to a new level of life that you never thought possible.
EVERY EMOTION IS PART OF THE PLAN
Life starts with the way that you think. Your brain naturally wants to hook into something, which is why having clarity on your vision and your ‘why’ are so important, even on a subconscious level. By utilizing Kerry’s techniques, you can get in touch with your inner energy and understand why and how your emotions are showing up for you.
Are you ready to check your mindset and stop letting your thoughts get in the way of your future happiness and opportunities? Share what you loved most about Kerry’s perspective with me in the comments section of the episode page.
IN THIS EPISODE
The first step to cultivating the feel-good energy and the positive vision you know you are meant for (11:12)
How to use the ‘List of Five’ method to shift your mindset to taking different actions (14:54)
Tips for embarking on an emotional mastery journey and how to get out of the pattern of your emotions getting the best of you (23:52)
Why having a support system can be a sign of strength when it comes to mastering your emotions (31:08)
RESOURCES MENTIONED
Use Promo Code ‘podcast’ for 10% off your order at the Essentially Whole Store Here
Complementary 1:1 Breakthrough Call with Kerry
Kerry Tepedino Website
Follow Kerry on Instagram | Facebook
RELATED EPISODES
Essentially You episode #281: How to End Emotional Eating Now with Tricia Nelson
Essentially You episode #149: Why Mindfulness and Mindset are Key to Healing Miracles with Elaina Ray
45 min
March 29, 2022355: What Is Growth Hormone and Why Should You Care?
What if I told you there is a hormone that (when optimized along with other hormones) can lead to fat loss, more manageable weight maintenance, and increased energy and stamina? You would want to know more, right? Surprisingly, there is a hormone that does all of this, but most people haven’t heard much about it...
Growth Hormone (HGH) is central to metabolic health, but many people struggle with low levels…
Thankfully, diet and lifestyle changes can make a big difference! Tune in today to hear…
The biggest contributors to low growth hormone levels
What to eat to increase growth hormone levels naturally
The best exercise for boosting growth hormone
What I recommend for sleep optimization
Supplements to consider for increasing growth hormone levels
And more!

Mentioned in this episode:

Zen Sleep

Calm & Restore

Magnesium Restore

The EO Menopause Solution

Related Resources:

Essentially You episode #: 215 How Your Diet Can Make or Break Your Hormone Health

Essentially You episode #: 285 The Lowdown on Declining Hormones and How They Impact Weight, Mood and Sleep with Maria Claps and Kristin Johnson

Top Healthy Fats for Hormone Health

What is Your Circadian Rhythm and How Does It Impact Hormones
15 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.