UPLEVEL: Real Health, Real Talk with Dr. Jenna Blasi

One in three adults isn’t getting enough sleep, yet it’s essential for our overall health, wellness, and longevity. Today, Dr. Jenna dives into why sleep matters, how poor sleep hijacks your health, and what you can do to fix it. Tune in to learn how sleep deprivation disrupts hormones and metabolism, sparks intense cravings and makes them harder to resist, and clouds your brain and higher-level thinking. She highlights some common sleep disruptors that you should keep in mind, like caffeine intake, screen use, and the timing of your dinner. Dr. Jenna also challenges listeners to prioritize sleep for a week, track how they feel, and share their wins with us on social media. Don’t miss this eye-opening episode. Thanks for listening!

Key Points From This Episode:

• Dr. Jenna introduces today’s topic of conversation.
• How much sleep do we really need?
• She unpacks how sleep deprivation disrupts our hormones and metabolism.
• The perfect storm: menopause and sleep deprivation.
• How a lack of sleep spurs food cravings (and our ability to resist them!)
• The effects on the brain and our higher functioning.
• Dr. Jenna highlights a few different sleep disruptors to keep in mind.
• The importance of the circadian rhythm for overall health and benefits for longevity.
• Why we need to make sleep a priority and some helpful sleeping habit tips.

Links Mentioned in Today’s Episode:

The Sleep Solution: Unlock Your Health, Energy, and Longevity

Empowering Your Midlife: What Every Woman Should Know

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Most successful people follow a manifestation formula that really works! It’s not just about luck and wishful thinking, it’s about mindset and action! Today we are going to talk about creating the life of your dreams using an incredible manifestation formula. Dr. Jenna walks us through this manifestation formula as we discuss why you need to know what you want and be specific about it, the importance of aligning yourself with your goals and with who you want to become, how visualization and gratitude help you meet your goals, and much more! We delve into why manifestation isn’t a passive process and how you can take inspired action before discussing detaching from the ‘how’ and the ‘when’ and, instead, focusing on the ‘what’. Dr. Jenna also shares some insight into what truly brings us happiness in our lives. Finally, hear about why you need to write your intentions down in the present tense as Dr. Jenna recaps the steps to this manifestation technique. Thanks for tuning in! 

Key Points From This Episode:

• Why nobody should settle for less than they want. 
• Neuroplasticity and how we attract energy. 
• The importance of knowing what you want. 
• How to align yourself with what you want. 
• The power of visualization and gratitude. 
• Taking action to move in the direction of your vision. 
• Why you need to release your attachment to your goals and trust. 
• What truly brings us happiness in our lives. 
• Why you need to write your goals out in the present tense. 
• A recap of the four steps to manifesting your dream life. 

Links Mentioned in Today’s Episode:

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Your body isn’t broken, it’s asking for something different! Midlife can feel like a breaking point but the truth is, it’s just a wake-up call. In this conversation, Dr. Jenna explores how your body changes in your 40s and 50s and how you can reclaim your power in midlife. We delve into how your metabolism shifts in midlife, why nutrition is imperative, the dangers of muscle loss and stress, how your thoughts about food and your body change your biochemistry, and so much more! Dr. Jenna goes on to discuss the difference between thriving and just surviving before she shares some nutrition suggestions, tips to meet your macro goals, and exercise regimen ideas. She even encourages us to trust your body, experiment, listen to it, and practice intuitive eating. Finally, she shares some practical steps to help you in this reboot to reclaim your metabolism. What if you stopped shrinking yourself and started taking up space? It is never too late to feel amazing again! Thanks for listening! 

Key Points From This Episode:

• Why your metabolism shifts in midlife.
• Why midlife nutrition matters more than ever. 
• Muscle loss and stress, and why a calorie deficit diet isn’t everything. 
• Debunking some nutrition myths in midlife. 
• The mind-body connection to metabolism. 
• A simple daily gratitude practice to help your mind-body connection. 
• Some nutrition suggestions and how to meet your macro goals. 
• Dr. Jenna shares some exercise and strength training tips. 
• Some evidence of how strength training improves metabolism. 
• The importance of intuitive eating and the dangers of a punishing mindset. 
• Practical steps to start this reboot. 

Links Mentioned in Today’s Episode:

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The mind-body connection may seem elusive, but its power is undeniable. From the placebo effect to meditation research, there’s an increasing body of work exploring how our brains impact our ability to heal. Today on UPLEVEL: Real Health, Real Talk, we dig even deeper and examine how our mindset shapes not just our health but every other aspect of our lives, from our relationships to our finances. Dr. Jenna breaks down the compelling research into the mind-body connection, including placebo and nocebo effects, how factors like chronic stress inhibit healing, and why treating our bodies holistically achieves better overall health. She explores how we can break habits that no longer serve us and reprogram our mindsets for healing, wealth, and thriving relationships. Dr. Jenna also covers how we can harness the power of the conscious and subconscious mind, shift limiting beliefs, rewire our brains to achieve our goals, let go of fear, and much more! Tune in now to discover how your mindset can change your life!

Key Points From This Episode:

• What placebo and nocebo effects demonstrate about the mind-body connection.
• How belief, expectation, and mindset impact our ability to heal.
• The negative effect that factors like chronic stress can have on our healing.
• Learning to reprogram our minds and break habits that no longer serve us.
• How to harness the power of the conscious and subconscious mind.
• Shifting limiting beliefs in areas where we want to experience growth.
• Your guide to using positive affirmations to train your brain.
• How to surround yourself with positive evidence of success.
• The case for letting go of fear and embracing trust.
• Daily practices for healing, from gratitude to meditation.
• Call to action: What's one belief about your health that you are ready to change?

Links Mentioned in Today’s Episode:

Dr. Joe Dispenza Books

Proctor Gallagher Institute

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Most of us would benefit from prioritizing gut repair in some way or another, and when we do that, it will have a positive effect on our hormones. Today, we dive into an interesting and often overlooked topic: the intricate relationship between the gut and hormones. Tuning in, you’ll hear all about the gut microbiome and its relationship with hormones, how stress can disrupt the gut microbiome, how establishing good sleep supports gut health, and so much more! Dr. Jenna goes on to discuss some practical strategies for gut and hormonal health, including how to manage your diet, the importance of exercise, and why you should limit screen time. Hear all about the supplements that are scientifically proven to improve your gut health before Dr. Jenna explains a tangible step you can take to improve your gut health and balance your hormones. Thanks for listening! 

Key Points From This Episode:

• The gut microbiome and how it affects hormone regulation. 
• A breakdown of what the gut-brain balance is. 
• Why Jenna starts by working on gut health with her clients. 
• A little bit about sleep, the gut, and your hormones. 
• The importance of following your higher self’s ‘gut’ when having gut issues. 
• The power of having a diverse diet, including prebiotics and probiotics. 
• How exercising positively influences your gut health and hormones.
• Why you need regular check-ups with trusted healthcare professionals. 
• Some of the supplements that can assist you in your gut health journey. 
• Encouragement to figure out what affects your gut health most. 

Links Mentioned in Today’s Episode:

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Is your inner dialogue helping or hindering you? In this episode of UPLEVEL: Real Health, Real Talk, Dr. Jenna Blasi explores the profound impact of self-talk and how perfectionism keeps us stuck. She breaks down the science behind self-talk, the ways that our words shape our reality, and how to shift from negative chatter to empowering beliefs. Plus, she shares actionable strategies to reframe failure, embrace imperfection, and build resilience. If you’re ready to transform your mindset and make lasting changes, this episode is for you! Tune in to learn more about the power of speaking to yourself with kindness.

Key Points From This Episode:

• Ways that self-talk shapes your reality, affecting your emotions, actions, and success.
• Scientific evidence that positive self-talk boosts resilience and well-being.
• How the stories you tell yourself can either hold you back or propel you forward.
• Why you will never outperform the self-image you believe in.
• Awareness as the first step to changing your mindset.
• Practical strategies to help you reframe the way you speak to yourself.
• The difference between healthy self-talk and toxic positivity.
• Perfectionism as a form of self-sabotage and why you should let it go.
• Reasons that progress, not perfection, is the key to success.
• Small shifts in daily self-talk that can lead to massive transformations.
• Books like Mindset and Psycho-Cybernetics that can change the way you think.
• Your homework: challenge yourself to seven days of positive self-talk and see what shifts!

Links Mentioned in Today’s Episode:

Psycho-Cybernetics

The Map of Consciousness Explained: A Proven Energy Scale to Actualize Your Ultimate Potential

Mindset: The New Psychology of Success

The Gifts of Imperfection

Chatter: The Voice in Our Head, Why It Matters, and How to Harness It

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Before menopause, there is perimenopause, the transitional phase leading up to menopause. Perimenopause is a unique phase characterized by hormonal fluctuations that can start years before menopause. Today, we discuss how to prepare yourself for these transitions and proactively manage your health as you age. Our conversation covers common myths and misconceptions surrounding this topic, like when you can begin receiving hormonal treatment, symptoms to expect, what to look for in a practitioner, and how to adopt effective health and lifestyle changes to support your transitions. We also explore how to embrace menopause as a natural life transition and find power and balance during this stage. Tune in to learn how you can prepare yourself through informed decision-making and personalized care and take a comprehensive approach to menopause management!

Key Points From This Episode:

• Characteristics of the transitional phases perimenopause and menopause.
• How to proactively manage your health during your transitions.
• Some of the symptoms you can expect when going through these phases.
• An overview of the changes your body is undergoing during this time.
• Dietary changes to support the changes you are going through.
• Recommended lifestyle modifications, including mindfulness and yoga.
• The importance of finding the right practitioner.
• How to develop a treatment plan that is personalized for you.
• Understanding how hormone therapy can help, including risks and benefits.
• Common myths and misconceptions to be aware of.
• Effects and evidence surrounding herbal remedies.
• Why our attitude towards menopause matters – and how to embrace change!

Links Mentioned in Today’s Episode:

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So many women struggle with fatigue for a multitude of reasons and I want every single one of you to thrive and feel energized. So, in this episode of UPLEVEL, we are discussing some common causes of fatigue in women and how they can reclaim their energy. Tuning in, you’ll hear all about how conditions like over and underactive thyroid, low iron and anemia, sleep apnea, and CFS affect sleep. We go on to discuss how mental health issues manifest as fatigue before looking at diagnostic approaches for this disorder. We even talk about some ways to combat fatigue. Hear all about the power of stress management, exercise, diet, and connections, and be warned about the risks of alcohol use. To hear all this and so much more, be sure to press play now!

Key Points From This Episode:

• Common causes of fatigue in women. 
• How to know if low iron is making you exhausted. 
• Symptoms of an iron deficiency and how they’re similar to menopause. 
• How an underactive or overactive thyroid can cause fatigue. 
• Some statistics about sleep apnea in women over 50. 
• What chronic fatigue syndrome is and where Jenna thinks it stems from.
• How mental health disorders and emotional factors manifest as fatigue.
• Diagnostic approaches when it comes to fatigue. 
• How to combat fatigue through mindfulness, exercise, nutrition, and connections. 
• How alcohol negatively affects your sleep quality. 
• The importance of having a comfortable sleep environment. 
• Why Jenna loves creatine as a supplement. 

Links Mentioned in Today’s Episode:

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In today’s fast-paced world, finding balance is essential to counteract the stress of our go-go-go lifestyles. Join Dr. Jenna Blasi as she highlights the transformative power of mindfulness and meditation in nurturing both mental and physical well-being. We explore the profound implications and adverse effects of chronic daily stress, delve into the true meaning of mindfulness and meditation, and debunk common misconceptions surrounding these practices. Dr. Jenna shares practical mindfulness techniques and highlights the research-backed benefits of these approaches on overall health, including their impact on menopause. For actionable tips on sustaining a mindfulness and meditation practice, be sure to tune in. Thanks for listening!

Key Points From This Episode:

• Today’s important topic of conversation: mindfulness and meditation.
• Understanding the deep implications and adverse effects of high levels of daily stress.
• The definition of mindfulness and when we can implement it throughout our day. 
• Meditation as a technique to focus the mind. 
• The research-backed benefits of implementing mindfulness and meditation. 
• Common misconceptions and myths often associated with mindfulness and meditation.
• Examples of a few practical mindfulness techniques.
• Things that may hinder people from pursuing mindfulness and meditation.
• We look at the impact of mindfulness and meditation on our overall wellbeing.
• Some of the benefits of mindfulness and meditation during menopause. 
• Tips for sustaining a mindfulness practice: consistency over time. 
• A quick recap of today’s content. 

Links Mentioned in Today’s Episode:

Insight Timer App

Headspace App

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Sleep is a hot topic in health. There is ongoing research that links sleep with immunity, mental health, metabolism, sexual dysfunction, and overall longevity. During this episode, we discuss how challenges like stress, screen time, and hormonal changes affect sleep, particularly for mid-life and menopausal women. We start our conversation by talking about the far-reaching impact that poor sleep can have, how hormones can support and interrupt our sleep cycles, and why so many women struggle with obstructive sleep apnea. We discuss sleep tracking and listening to our bodies, unpack the relationship between weight loss, exercise, and sleep, and how a Mediterranean diet can improve overall health and sleep. Another key aspect of our lifestyles that impacts sleep is stress management, and this episode touches on techniques to relax the muscles and release stress at night. Tune in for evidence-based sleep tools and habits you can try today. Let’s value sleep together!

Key Points From This Episode:

• All the factors that affect our sleep.
• How a lack of sleep affects decision-making.
• Why sleep is a key issue for mid-life and menopausal women. 
• The far-reaching impact that poor sleep can have on our health and longevity.
• Hormones and their effect on our sleep cycles.
• What is behind the very large percentage of women who suffer from obstructive sleep apnea. 
• Lifestyle factors that affect sleep quality and the risks of poor sleep. 
• The crucial role of progesterone and estrogen.
• Fitness trackers and listening to our bodies.
• How alcohol impacts sleep. 
• The relationship between diet, weight loss, and exercise sleep. 
• More tips to improve your sleep. 
• Stress management, progressive muscle relaxation, and mindfulness.
• Evidence-based sleep tools and supplements. 
• Sleep habits that can support a healthy schedule.
• Making small sustainable changes to get better over time. 

Links Mentioned in Today’s Episode:

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Book Your FREE Discovery Call with Dr. Jenna Blasi