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What happens when you stop fighting against yourself and start fighting for yourself?
When you lead with love, respect, and honesty, your relationship with yourself transforms.
And THAT is where TRUE empowerment begins.
In today’s episode, I’m joined by the incredible Roxanne Saffaie, founder of Black Belt Beauty and a certified champion of self-confidence and self-trust.
Together, we dive deep into how life’s transitions—like perimenopause and menopause—invite us to redefine our relationship with ourselves, our bodies, and our paths.
From navigating disruptive symptoms like brain fog and fatigue to physical changes that demand more recovery time, Roxanne shares her insights on reframing these challenges as opportunities for growth.
With tools like self-compassion and positive affirmations, she reveals how to stop bullying yourself, trust your body’s wisdom…
AND create a life rooted in authenticity and ease.
If you’ve ever struggled to feel aligned with who you truly are—or just want practical tools to build confidence and self-trust…
Tune in to get inspired, grounded, and ready to heal!
IN THIS EPISODE
Why self-trust is the foundation of everything you want to achieve.
How perimenopause can feel like a reckoning—and a powerful opportunity for growth.
The mindset shift that helps you embrace self-compassion without losing ambition.
Tools to navigate week four (and other tough moments) with grace and strength.
How to lead your life from a place of love, respect, and honesty.
QUOTES
"Stop fighting against yourself and start fighting for yourself." – Roxanne Saffaie
"Your body isn’t working against you—it’s speaking to you. Learning to listen is the ultimate act of self-love." – Dr. Mariza Snyder
"You can’t make a wrong move when you make a true move—from the heart." – Roxanne Saffaie
RESOURCES MENTIONED
Receive weekly doses of self-mastery, sensuality, soulful truth, and empowering rebellion from Roxyanne Saffaie
Follow Roxanne Saffaie on Instagram for daily inspiration, mindset tips, and confidence-boosting content
Explore Roxanne’s Black Belt Beauty website for empowering tools, insights, and community
Download Roxanne's Free Future-Self Meditation + Guided Journal
Follow Dr. Mariza on Instagram for women’s health tips, self-care inspiration, and behind-the-scenes moments.
Shop Dr. Mariza’s curated collection of supplements designed to support energy, hormone balance, and metabolism.
Download my FREE Top 11 Supplements for Hormone Balance Guide
RELATED EPISODES
#575: Transform Your Life Through Self Love, Trusting Your Heart and Raising Your Self Worth with Roxy Saffaie
#532: How to Overcome Perfectionism and Self-Doubt By Unapologetically Embracing Your Fully Awesome Self with Kristina Mand-Lakhiani
#538: How to Set Your Soul Free in Order to Usher in the Most Beautiful and Authentic Life with Shirin Etessam
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When was the last time you had to buy a generic supplement at Walgreens or Target?
I was recently out of Vitamin D and my husband needed it, so I took a look while at my local Target and was absolutely SHOCKED at what I found.
The FDA requires supplement manufacturers to list all “non-medical” ingredients on the label–but it’s up to YOU to learn those terms and how they affect you.
Catch today’s eye-opening podcast for a breakdown of the TOP 10 WORST INGREDIENTS you might find on a supplement label, including why they’re used and how they affect your body–and learn:
Which supplements are the biggest offenders
What types of ingredients are used and why
The difference between active and inactive ingredients
The top 10 WORST inactive ingredients to avoid in your supplements
Mentioned in This Episode
Vitamin D Complete – The Sunshine-Hormone
FREE DOWNLOAD: Dr. Mariza’s Top 11 Supplements for Hormone Health
Additional Resources
How to Spot a Glucose Spike on Any Nutritional Label On Packaged Food
Junk Food Disguised as Health Food
Vitamin D Q&A: What You Need to Know About Vitamin D Supplement
Learn more about your ad choices. Visit megaphone.fm/adchoices -
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What do you do when a year shakes you to your core?
When it throws curveball after curveball, leaving you questioning what’s truly important in this life?
That was 2024 for me—
A year of healing, hard lessons, and clarity I didn’t know I needed.
As I sit down to record this episode, I’m reflecting on the challenges and breakthroughs that shaped my year—
And how I’m using those lessons to step boldly into 2025.
Now, I want to help you do the same.
In this week’s special solo episode, I’m sharing 12 thoughtful questions that have been non-negotiable for me as I prepare for the New Year.
These questions are your guide to:
Reflecting on the past year
Celebrating your wins
Letting go of what no longer serves you
Setting authentic intentions for the year ahead
Trust me, the juice is worth the squeeze.
Whether you’re seeking more clarity, craving a fresh start, or simply trying to process the whirlwind of emotions from the past year...
Tune in and let’s get started TODAY.
IN THIS EPISODE
Why reflecting on your year is essential to moving forward with intention.
My personal journey through 2024—a year of clarity, healing, and transformation.
The value of celebrating wins, embracing lessons, and prioritizing what truly matters.
How to create rituals that make reflection and intention-setting meaningful.
12 powerful questions to align your energy and goals for 2025.
What were your biggest wins & greatest lessons in 2024?
What did you try that didn't work out, but the process of trying it moved your thinking forward in a helpful way?
What simple pleasures have you especially enjoyed this year?
What brought you awe and joy?
What was one of the biggest pleasant surprises you experienced during 2024?
What was a new habit or routine you created this year that has improved your efficiency at home or at work?
What did you face head on this year rather than avoiding, such as dealing with credit card debt or a difficult conversation?
What do you want to experience more of in 2025 that you did in 2024?
What's one personal goal you'd like to see progress next year?
What's something that you're working on that you would love to continue working on?
What's one professional or business goal you'd like to see move forward next year as well?
What's one thing you want to clean up or let go of in 2025?
QUOTES
"Reflection is where the magic happens—it’s how we take the lessons from our experiences and align them with the life we want to create." – Dr. Mariza Snyder
"You can’t move forward if you don’t know where you’ve been. Take a moment to pause, reflect, and decide what you truly want for the year ahead." – Dr. Mariza Snyder
"Midlife gives us permission to get clear on what’s a hell yes and what’s a hell no—and those boundaries are where the magic begins." – Dr. Mariza Snyder
RESOURCES MENTIONED
Follow me on Instagram for daily inspiration, women’s health tips, and behind-the-scenes insights.
Shop my supplements to support your goals for the new year with my curated collection of supplements designed to boost energy, balance hormones, and support your metabolism.
Download my FREE Top 11 Supplements for Hormone Balance Guide
RELATED EPISODES
#608: Ancient Wisdom in Our Modern World to Heal Your Body and Mind with Mona Sharma
595: How to Master Your Metabolism and Reverse Cellular Aging in Midlife + My Best Tips to Thrive with Dr. Mariza
#486: What actually gets in the way of completing goals and How Can We Make True Lasting Behavioral Change? With Dr. Sasha Heinz
#532: How to Overcome Perfectionism and Self-Doubt By Unapologetically Embracing Your Fully Awesome Self with Kristina Mand-Lakhiani
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How you feel is a direct response to how you nourish your body each day.
…and I can speak from experience, because there was a time when I ran on empty, lived miserably, and honestly thought that it would always be that way.
If you have been wanting to cultivate that feel-good energy by creating some simple, yet effective daily rituals, then this short episode is for you.
Download my Ultimate Morning Self-Care Guide to create your perfect morning self-care routine so you’re ready to tackle each day
RESOURCES MENTIONED
5-Minute Daily Self-Care Journal
Ziva Meditation
Organifi Harmony Drink
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What do you do when the body you’ve always trusted starts to feel out of control?
When weight gain creeps in despite your best efforts, and everyday tasks suddenly take more out of you than they ever have?
In today’s episode, I’m joined by weight loss expert and founder of MasalaBody.com, Nagina Abdullah, who shares her deeply relatable journey of navigating perimenopause, unexpected weight gain, and the frustration of feeling stuck.
Together, we unpack how shifting hormones can derail even the best health habits—and, more importantly, how to turn things around.
You’ll walk away with actionable insights into why midlife metabolism changes, how to fuel your body with smarter nutrition, and simple strategies to burn fat, build muscle ,and balance blood sugar.
Whether it’s the hidden role of testosterone or the power of walking after meals, Nagina’s tools are refreshingly doable and life-changing.
If you’re ready to take back control and feel like yourself again…
Tune in now for a roadmap to better YOU.
IN THIS EPISODE
Why perimenopause often leads to sudden weight gain—even when you’re "doing everything right."
The overlooked role of testosterone in maintaining muscle mass and metabolism in midlife.
How balancing blood sugar with protein-packed breakfasts and strategic meal pairings can curb cravings and stop energy crashes.
The benefits of walking after meals to improve insulin sensitivity and prevent fat storage.
How building muscle helps combat insulin resistance, supports bone health, and prevents midlife belly fat.
Why under-eating can sabotage your metabolism and stall weight loss—and what to do instead.
QUOTES
Midlife isn’t about doing more—it’s about doing smarter. The right habits can completely shift how you feel, even as your hormones change." – Nagina Abdullah
"Muscle is the armor of longevity. It’s not about getting smaller; it’s about getting stronger." – Dr. Mariza Snyder
"Balancing blood sugar isn’t just about what you eat—it’s about when, how, and what you pair together." – Nagina Abdullah
RESOURCES MENTIONED
Check out Nagina’s website for recipes, tips, and more: MasalaBody.com
Join Nagina’s FREE 5-Day Metabolism Boost Workshop
Dr. Mariza's favorite, clean protein to add to morning smoothies: animal-based option, vegetarian option
RELATED EPISODES
588: The Metabolic Trifecta in Perimenopause and Menopause + HRT Basics and Best Practices to Thrive in Midlife with Jackie Piasta
595: How to Master Your Metabolism and Reverse Cellular Aging in Midlife + My Best Tips to Thrive with Dr. Mariza
580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow
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More often than not, we are getting blindsided by hidden carbs, nasty seed oils, and sneaky sugars embedded in some of the MAIN foods we have been told were “good for us” our entire lives.
Some of these foods could be regularly skyrocketing your blood sugar–leading to a vicious cycle of energy crashes, mid-afternoon slumps, intense cravings, or belly fat that will not go away…
…and even chronic issues like metabolic dysfunction, diabetes, and heart disease.
Catch today’s to find out what some of these sneaky foods are, as well as a few amazing alternatives–and learn:
The two types of belly fat you need to be aware of
How belly fat can lead to system-wide inflammation and more
Why certain “healthy” foods are actually very dangerous
Which hormones are affected the most by these foods
The top 5 worst foods on the list
4 ways to overcome the food industry’s shortcomings
Mentioned in This Episode
Gluco Support – Powerhouse herbs and nutrients proven to balance blood sugar better than conventional medication.
Additional Resources
10 Massive Benefits of Cutting Out Added Sugar
#476: How to Pivot in Perimenopause to Increase Energy, Metabolism and Brain Power
#414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar
Key Supplements for Insulin Resistance and Healthy Metabolism
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Life has a way of throwing us curveballs—like unexpected health struggles, career changes, or personal challenges.
And if you let them, they can leave you feeling incredibly isolated, uncertain, or emotionally drained.
But I’m here to remind you:
Curveballs can also be the catalyst for reinvention.
In today’s episode, I’m joined by the fierce Dr. Neeta Nawalkha., who is an acclaimed author and founder of The Brave Table.
Together, we’ll help you embrace life’s toughest transitions with radical self-acceptance and resilience.
As someone who has faced countless challenges herself, Dr. Neeta shares how moments of adversity can unlock new levels of identity, strength, and connection…
As long as we’re willing to lean in!
Whether you’re navigating midlife, personal relationships, or redefining your identity—this conversation will empower you to turn life’s "Now What?" moments into your next chapter.
Tune in now to take the first step toward your boldest, most authentic self.
IN THIS EPISODE
Rebuild your life after unexpected challenges by reframing setbacks as opportunities for growth.
Find your authentic self by embracing change, even when it feels overwhelming or uncertain.
Cultivate a supportive "soul support posse" by intentionally building deep, meaningful connections with like-minded individuals.
Break free from societal expectations and reclaim your voice by setting clear personal boundaries and honoring your truth.
Use small, intentional practices to fuel resilience every day, from mindful self-care rituals to embracing new experiences with curiosity.
QUOTES
"By embracing the suck, you unlock your most authentic self—your next evolution starts when you say, ‘Now what?’" – Dr. Neeta Nawalkha
"When life shakes you to your core, it’s an invitation to rebuild with intention and greater purpose." – Dr. Neeta Nawalkha
"Resilience isn’t about never breaking—it’s about learning how to rise stronger after each fall." – Dr. Neeta Nawalkha
"Stop waiting for the invitation—create your own soul support posse and build the community you crave." – Dr. Neeta Nawalkha
"You can’t pour into others unless you first pour into yourself. Your daily rituals can be your most sacred form of self-care." – Dr. Neeta Nawalkha
RESOURCES MENTIONED
Connect with Dr. Neeta Nawalkha at neetabhushan.com
Listen to The Brave Table Podcast: The Brave Table
Grab Dr. Neeta’s FREE guides: Soul Support Posse Guide + 12-Month Chai Self-Care Guide (details in the episode!)
RELATED EPISODES
#532: How to Overcome Perfectionism and Self-Doubt By Unapologetically Embracing Your Fully Awesome Self with Kristina Mand-Lakhiani
#538: How to Set Your Soul Free in Order to Usher in the Most Beautiful and Authentic Life with Shirin Etessam
#518: How to Let Go of Stress Symptoms and Go from Surviving to Thriving with Dr. Izabella Wentz
#523: Change Your Life Today By Adopting A Simple Mindset and Love Hacks with Kerry Tepedino
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Do you have a habit or ritual in your life that makes a huge, positive difference in your day and in your life?
I certainly have a few that I do almost every single day because the juice is worth the squeeze.
But as you continue to develop new healthy habits, there are a few research-backed ground rules that can help get you started.
Catch today’s podcast for the top 5 rules that, when followed consistently, can make a huge impact on your energy levels, metabolism, and general well-being–and learn:
My top habits and rituals for a better life
An epic resource to help you level up your game in every way
The best drink swaps
When and how to snack
When to stop eating for the day and why
What to do after dinner that will dramatically improve your life
The one exercise you should be prioritizing
Mentioned in This Episode
Gluco Support – The Blood Sugar-Balancer
Additional Resources
Top 10 Self-Care Rituals for Today’s Woman
Health Hack: The One Thing Every Woman Should Do After Dinner
Episode #414: The Best Time to Intermittent Fast During the Day to Boost Your Metabolism and Balance Your Blood Sugar
Episode #399: 5 Easy Snacks that Won’t Spike Your Blood Sugar
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Feeling drained, gaining weight in new places, or dealing with nagging brain fog—but chalking it up to “just midlife”?
You might be missing a key piece of the puzzle:
Your thyroid.
I know this firsthand.
Before I was diagnosed with Hashimoto’s in my 30s, I spent years powering through exhaustion, thinning hair, unexplained weight gain (over 30 pounds!), and mood swings—thinking it was just life catching up with me.
But ignoring the signs only made things worse.
That’s why I’m thrilled to welcome McCall McPherson, founder of Modern Thyroid Clinic and Modern Weight Loss, to this week’s podcast.
McCall’s journey from frustrated thyroid patient to one of today’s top hormone experts fuels her innovative, no-stone-unturned approach.
She’s helped thousands of women heal their thyroids, balance hormones, and reclaim their energy—without guesswork.
In this episode, you’ll learn how to:
Spot the real signs of a thyroid issue your doctor might miss.
Advocate for a full thyroid panel beyond standard labs.
Balance hormones and metabolism through targeted treatments.
Discover how GLP-1 medications reduce inflammation and support long-term health.
If you’ve ever wondered if something deeper is going on or whether your thyroid could be to blame...
Tune in now for real answers and expert-backed solutions!
IN THIS EPISODE
The often-overlooked symptoms of thyroid dysfunction that mimic “just midlife” struggles—like fatigue, brain fog, stubborn weight gain, thinning hair, cold hands and feet, low libido, and mood swings
How perimenopause can trigger or worsen thyroid issues.
The must-have thyroid labs your doctor probably isn’t running.
Why “normal” labs might not mean your thyroid is healthy.
Surprising ways GLP-1 medications reduce inflammation and reverse Hashimoto’s.
How to maintain muscle mass, boost energy, and balance hormones—even in midlife.
QUOTES
"By the time you're hitting perimenopause, you really need to be screening yourself annually in an in-depth manner because most likely you have a thyroid issue."
"Both thyroid and perimenopause hormone dysfunction are two things that can very readily be addressed and fixed in so many women. It’s not something to just blow off and live with."
"When you have low functioning thyroid, you start to lose progesterone and testosterone early on. It’s like a seesaw—once progesterone drops, estrogen becomes too heavy, making balance difficult without proper support."
"Midsection fat gain during perimenopause isn’t just frustrating—it’s a direct health risk, linked to higher morbidity, earlier death, and chronic inflammation. It's common but should never be considered normal." – McCall McPherson
"It's damaging to tell women to 'eat less and exercise more' when they have underlying hormone or thyroid issues. Many women are doing everything right and still can't lose weight because deeper imbalances are at play." – McCall McPherson
RESOURCES MENTIONED
Connect with McCall McPherson at modernthyroidclinic.com
Learn more about Modern Weight Loss: modernweightloss.com
Get 20% off your first purchase of my favorite amazing, cooling PJs with code ENERGIZED when you click here >>>
RELATED EPISODES
#543: What I Am Doing to Overcome Post Concussion Syndrome, Chronic Fatigue and Low Thyroid Function and a Big Update About the Podcast
#442: 5 Big Benefits of The Powerhouse Hormone: T3 and T4 (Thyroid Hormones)
#499: All Of Your Thyroid Questions Answered with McCall McPherson
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From autoimmunity to brain fog to gut disorders and hormone imbalances, excess inflammation in your body could be what is making you sick.
BUT once you understand which foods may damage your health, you can really start the shift toward eating a nutrient-dense diet without a worry, healing your body with every bite.
On today’s podcast shortie, I’m going to share the TOP 10 MOST INFLAMMATORY foods for your body and why they are so bad for you.
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There’s a secret Mother Nature has been keeping from us…
The most nutrient-dense food on the planet isn’t in your local produce aisle.
It’s algae.
For centuries, spirulina and chlorella have been fueling everything from ancient civilizations to NASA astronauts.
But their undeniable benefits are just now being recognized—especially for women who are navigating the demands of midlife and beyond.
That’s why I’m thrilled to welcome Catharine Arnston, founder and CEO of ENERGYbits®, to this week’s podcast—as we unlock the untapped potential of these two superfoods.
Catharine’s journey began with her sister’s recovery from breast cancer. It sparked a passion that led her to become a global advocate for algae—and today, she’s sharing the science, benefits, and practical tips for adding these game-changers to your daily life.
In this episode, you’ll learn how to:
Nourish your mitochondria to fuel energy, metabolism, and longevity.
Detoxify heavy metals, lactic acid, and everyday toxins with ease.
Support your immune system and gut health with the chlorophyll powerhouse, chlorella.
Replace multiple supplements with one sustainable, whole-food solution.
Use algae to boost energy, focus, and recovery—all with zero carbs and just one calorie per tablet.
If you’re ready to effortlessly upgrade your energy, hormones, and metabolic health…
Tune in now to discover the healing power of algae!
QUOTES
“Spirulina is your nutritional insurance. It’s food, not a supplement, with everything your body needs to thrive.”
“Your mitochondria are your body’s powerhouses—and spirulina directly supports their energy production, unlike anything else on Earth.”
“Chlorella’s chlorophyll content is unmatched. It detoxifies heavy metals, pesticides, and alcohol while building blood and supporting immune health.”
“The science is clear: algae is the most nutrient-dense, sustainable, and bioavailable food source on the planet. It’s not new—it’s just new to you!”
“Don’t let societal expectations dictate your energy. At any age, you have the power to feel vibrant, alive, and capable of reaching new heights.”
RESOURCES MENTIONED
Learn more about ENERGYbits®, explore their algae products, and enjoy 20% off with my code DRMARIZA energybits.com
Follow Catharine Arnston on Instagram: @energybits
Get 20% off your first purchase of my favorite amazing, cooling PJs with code ENERGIZED when you click here >>>
RELATED EPISODES
586: What You Can Do in Perimenopause to Optimize Your Energy, Resilience and Brain Power with Dr. Mariza
580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow
591: Post Viral Syndromes, Your Immune System, and Your Hormones in Midlife with Dr. Jessica Drummond
595: How to Master Your Metabolism and Reverse Cellular Aging in Midlife + My Best Tips to Thrive with Dr. Mariza
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Intermittent fasting continues to be all the rage, but what if we get the timing wrong?
Current research points to endless benefits of intermittent fasting, no matter which method you choose to embark on.
But the most recent research published in JAMA shows that early time-restricted eating is more effective than eating in a 12-hour window during the day.
Catch today’s cutting-edge podcast for everything you need to know about early time-restricted fasting (aka reverse fasting), as well as three easy ways to get started today–and learn:
The top benefits of intermittent fasting
What early time-restricted fasting actually means
How early time-restricted fasting actually works
Why eating with your circadian rhythm is SO important
Three easy ways to get started right now
Mentioned in This Episode
14 Hormone-Loving Foods Guide – FREE when you register for the Summit
Gluco Support – The Blood Sugar-Balancer
Additional Resources
3 Surefire Ways to Make Intermittent Fasting Easier
Podcast #358: Research-Backed Strategies for Women to Succeed with Intermittent Fasting with Cynthia Thurlow
Podcast #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function
Supporting Brain Health with Intermittent Fasting
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No matter how many times we hear it..
When our hormones begin to shift, it can still feel like no one prepared you for what’s coming.
I’ll never forget the moment I realized I was officially in perimenopause:
At 44, I felt an overwhelming sense of dread, bouts of rage I couldn’t explain, and the exhaustion of crawling through mud just to get through the day.
As someone who has supported thousands of women through midlife transitions, I knew exactly what was happening—and yet, I wasn’t prepared for how destabilizing it would feel.
That’s why in this week’s solo episode, I’m sharing the advice I wish I could have given my younger self—practical tools and insights to help you thrive in this transformative season.
In this episode, you’ll learn how to:
Recognize the subtle (and not-so-subtle) signs of early perimenopause.
Reclaim the belief that you deserve to feel good—and how to make it happen.
Build rituals that bring more joy, energy, and presence into your daily life.
Set fierce boundaries and let go of what no longer serves you.
Use this window of opportunity to lay the foundation for your healthspan and longevity.
It's time to leave the fog behind and start creating a midlife you love.
Tune in now for all the answers you need to get there!
Visit podcast page: https://drmariza.com/episode609
IN THIS EPISODE
The first signs of perimenopause you may not expect. Why cycle changes aren’t the only clue and how to identify the early shifts.
Why “you deserve to feel good” should become your daily mantra. Simple ways to punctuate your day with joy and nourishment.
The power of walking in nature. How this one habit boosts mood, stabilizes blood sugar, and sets the foundation for longevity.
The art of letting go. How fierce boundaries and releasing unnecessary obligations can radically reduce midlife overwhelm.
Reclaiming presence and mindfulness. Practical strategies to embrace the magic in the mundane and reconnect with happiness.
Why this phase is a window of opportunity. Steps to optimize your body, mindset, and habits for the healthiest second half of life.
QUOTES
"You deserve to feel good. It’s such a simple affirmation, but sometimes it feels almost too good to be true. Yet, it’s a beautiful reminder to punctuate your day with things that nourish you—physically, emotionally, and spiritually."
"Movement is life. The more we move our bodies throughout the day, the more we win the game of life—especially during perimenopause, a window of opportunity to support our muscles, metabolism, and overall health."
"Let go of the people, projects, and obligations that no longer serve you. This isn’t just freeing—it’s essential. Fierce boundaries are the name of the game in this season of life."
"Be fully present with the people and projects you love. It’s is the best way to play full out. Living in the magic of the moment creates a richer, more meaningful life."
RESOURCES MENTIONED
Follow Dr. Mariza on Instagram @drmariza — Be sure to check out the hilarious perimenopause memes!
Subscribe to Dr. Mariza’s YouTube channel — Featuring all-new bonus content, life-saving hormone tips, and so much more.
Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZA
RELATED EPISODES
#600: We Need to Address Why Women Don’t Feel Like Themselves Anymore in Perimenopause with Dr. Mariza
589: Effective Strategies and Tools to Calm Irritation, Mood Swings and Stress Deregulation Throughout Perimenopause
586: What You Can Do in Perimenopause to Optimize Your Energy, Resilience and Brain Power with Dr. Mariza
#572: How to Know You are in Perimenopause Including the 40+ Symptoms Associated with Declining Hormones
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Every single one of your daily activities and behaviors either move your body closer OR further away from hormone homeostasis.
This means that every decision you make can impact how you feel the rest of the day.
In fact, it’s actually your hormones’ job to elicit actions on our cells and organ systems based on the input they receive from us living our daily life!
Tune in to today’s podcast for 3 things we do every day that make the biggest impact on our hormones, PLUS 5 ways to keep levels in check–and learn:
How to notice when you are triggered
How to focus on your senses and/or breathing
How to get BETTER sleep
The power of meditation, increasing progesterone, avoiding sugar and alcohol, and having good sleep hygiene
The BEST supplements for deep, restorative sleep
Mentioned in This Episode
Magnesium Restore – The Anxiety-Buster
Zen Sleep – The Sleep-Restorer
Hormone Balance – The Hormone-Balancer
Essentially Whole Store – Your Home for All-Things Healthy
Additional Resources
Sleep Better with These Proven Herbs + Nutrients
Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels + Improve Sleep
Podcast Episode 369: 5 Daily Habits and Rituals I Never Skip to Feel My Best
To Drink or Not to Drink? What Alcohol Does to Our Hormones As We Get Older
Podcast Episode #369: The Benefits of Optimizing Your Hormones
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What happens when you combine ancient Ayurvedic wisdom with cutting-edge science?
You unlock healing modalities you never knew existed.
You learn how to regulate your emotions with ease.
And you discover the real path to energy and joy.
In this week’s episode, I’m joined by Mona Sharma—a renowned celebrity nutritionist, wellness entrepreneur, and mindfulness expert—who shares her journey from corporate burnout to vibrant, ageless living.
Mona opens up about how stress, anxiety, and health challenges pushed her to rediscover her roots—spending months at an ashram, embracing mindfulness, and creating rituals that now form the foundation of her wellness philosophy.
In this episode, you’ll learn how to:
Harness the power of heart coherence
Tune into your body’s cues and honor its needs
Slow down, get quiet, and reconnect with true happiness
Bring ancient ashram wisdom into your busy, modern life
And so much more!
If you’re ready to stop running on autopilot, let go of perfectionism, and create a longevity plan as unique as your thumbprint…
Grab a pen, a notebook, and tune in now!
IN THIS EPISODE
The role of mindfulness practices like meditation, breathwork, and nature walks in healing both the body and mind.
How heart coherence improves emotional regulation, gut health, and hormone balance.
Why personal growth can sometimes trap us in stress, and how to break free by embracing the power of now.
The surprising connection between childhood emotions and adult health—and how to rewrite your body’s narrative.
Simple yet transformative rituals that can help you tune into your body’s needs and optimize your health.
QUOTES
"When you tune into heart coherence, you align your mind, body, and spirit—and open the door to true healing."
"Your health is a reflection of your vibration. If you're living in stress, fear, or worry, your body will respond in kind."
"You can’t checklist your way to wellness. Real healing happens when you tune into your body’s wisdom and create space for joy and balance."
"The purpose of life is joy. If we prioritize happiness over productivity, everything changes—including our health."
"Your healing blueprint should be as unique as your thumbprint. It’s time to embrace a personalized approach to health."
RESOURCES MENTIONED
Mona’s Podcast: Rooted in Wellness – Explore ancient rituals and modern science for holistic healing.
Dr. Mariza’s Ultimate Morning Self-Care Guide
Go to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membership.
Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZA
RELATED EPISODES
#563: How to Use Breathwork Daily to Ease Stress, Anxiety and Trauma with Samantha Skelly
598: Break the Cycle of Burnout, Anxiety, and Fear by Tapping into Heart Coherence with Kimberly Snyder
#602: The Right and Wrong Way to Lose Weight + Overcoming Panic Attacks by Feeling Safe in Your Body with Michelle Shapiro
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Losing weight – especially stubborn belly fat – can often feel impossible.
I’ve had my own fair share of weight struggles in my late 30s, so I know exactly what it’s like to feel frustrated when NOTHING is working.
But what if your dream of a flatter stomach and a more toned body is much easier to achieve than you thought?
Catch today’s podcast for 10 proven ways to shred fat AND flatten your tummy without having to hit the gym like a crazy person–and learn:
How blood sugar plays a role in belly fat
The best foods you should eat more of and why
The worst foods you need to avoid and why
How to build your meals out and moderate your portions
Specific cooking instructions and ingredient recommendations
And more!
Mentioned in This Episode
Gluco Support – Conquer cravings and stress-eating with my custom blend of science-backed herbs.
Magnesium Restore – Give your cells the energy they need to build muscle, regulate your blood sugar, and boost your metabolism.
Grab the 14-Day Detox Kit Today!
Get your free LMNT Sample Pack with any drink mix purchase at DrinkLMNT.com/DrMarizaSnyder
Additional Resources
5 Worst Foods for Metabolic Health + Belly Fat
#383: How I Build Metabolically-Healthy Meals for my Family to Maintain Stable Blood Sugar and Energy Levels
#514: The Worst “Healthy” Foods that Drive Blood Sugar Spikes
#433: The Top 5 Best and Worst Fruits for Stable Blood Sugar
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Imagine if hundreds of tiny particles you can’t even see were making their way deep into your body’s tissues—affecting everything from your hormones to your weight, mood, gut health, brain, and more.
Every. Single. Day.
This isn’t some weird sci-fi movie plot.
It’s the reality we’re living with microplastics.
Which is why I’m SO excited to welcome Dr. Vincent Pedre to my podcast this week!
Dr. Pedre, an integrative gut health expert, author, and my go-to resource for all things microbiome, is here to bring you up to speed on the hidden threat of microplastics on your well-being.
From that “harmless” coffee lid to the convenient food containers you use every day, microplastics are everywhere.
And they’re hijacking your gut and wreaking havoc on your hormones, weight, mood, and brain.
But don’t worry—we’ve got your back.
You’re about to hear ALL the latest science, solutions, and practical steps you can take to reduce your exposure and restore your gut NOW.
So if you’re ready to get ahead of the game when it comes to protecting yourself and your family from this invisible invader…
Tune in now for this life-changing conversation!
IN THIS EPISODE
The everyday sources of microplastics—like coffee cups and takeout containers—that may be affecting your health
How microplastics act as endocrine disruptors and mimic estrogen, throwing hormones out of balance
The surprising role of microplastics in gut health issues like dysbiosis and leaky gut
Why microplastics may be a hidden cause behind weight gain and metabolic issues
Real-life tips from Dr. Pedre to reduce your exposure to microplastics every day
How making a few key changes in your routine can make a huge difference for your hormone and gut health
QUOTES
"Microplastics are the rising hidden danger that is a threat to our health, to our metabolism, to our hormones, that is right under our noses...and they are being consumed without people realizing it."
"Every time you drink a hot beverage through a plastic lid, you’re absorbing microplastics that can act like estrogen in the body—scrambling your hormones and disrupting everything from weight to mood."
"Microplastics break down the gut’s mucus layer, overgrow harmful bacteria, and eventually lead to leaky gut. Once you have leaky gut, the pathway to inflammation is wide open."
"We’re exposed to microplastics everywhere. So the best line of defense is to be really mindful—use glass, use stainless steel, and avoid heating food or drinks in plastic."
"Even our coffee makers can be a source of microplastic exposure. If your coffee maker has plastic tubing or a plastic reservoir, hot water is leaching microplastics into your coffee every day."
RESOURCES MENTIONED
Kickstarter Link for Happy Gut Coffee – Support Dr. Pedre’s mission for healthy, sustainable coffee—AND try your first batch of this clean, low-acid, and mold, pesticide, and microplastic-free coffee!
Go to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membership.
Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZA
RELATED EPISODES
#515: The Connection Between Gut Health and Hormone Balance with Dr. Vincent Pedre
#466: How Gut Health Affects Hormones with Steven Wright
#432: What Role Does the Gut Play in Mood and Brain Health with Tina Anderson
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What if menopause wasn’t the end of your best years—but the beginning of them?
I know that might feel impossible right now.
But trust me, we’re going to get you there!
In this week’s episode, I’m joined by Dr. Nicky Keay, a renowned endocrinologist, author, and researcher.
And together, we’re pulling back the curtain on menopause and hormone therapy with truths that could change everything about how you approach this stage of life.
We’re diving into the science behind HRT and busting myths that have held women back for generations.
You’ll learn why progesterone is a game-changer for mood, sleep, and energy—and how it could be the key to feeling truly amazing through menopause and beyond.
This conversation is PACKED with expert tips and practical guidance you won’t find anywhere else.
So, if you’re ready to finally get the full story on menopause…
AND discover what it takes to reclaim your health after 50…
Tune in now for all of that and SO much more!
Visit the podcast page here: https://drmariza.com/episode606
IN THIS EPISODE
How to decode hormone replacement therapy (HRT) to make the best choices for your health
Breaking down the most common myths about menopause and HRT
Why progesterone is critical for sleep, mood, and overall energy—and how to optimize it
How women can personalize HRT to fit their unique symptoms and health goals
Practical lifestyle changes that support hormone health through perimenopause, menopause, and beyond
Tips on advocating for your hormonal health, especially if your doctor isn’t HRT-savvy
QUOTES
“Menopause isn’t just a biological milestone—it’s a whole-body shift. The truth is, your hormones don’t stop affecting you; they just change how they interact with your body.”
“For so long, women have been told to ‘just deal with it.’ But that’s a huge myth. There are real options out there to make this stage of life vibrant and powerful.”
“Estrogen and progesterone are not just ‘reproductive hormones.’ They affect every cell in the body, and losing them affects everything from mood to metabolism to cardiovascular health.”
“We can’t ignore the connection between mood swings, energy crashes, and hormonal shifts. When you lose progesterone, it affects your brain, your mood, and even your sleep. These changes aren’t all in your head—they’re real.”
RESOURCES MENTIONED
Pre-Order Dr. Nicky Keay’s NEW Book: Use code MARIZA for an exclusive discount on Dr. Nicky’s book—The Myths of Menopause.
Dr. Nicky’s Hormone Clinic—connect with Dr. Nicky for personalized hormonal support
Click here to register for my Fix Your Metabolism Masterclass
Go to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membership.
Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZA
RELATED EPISODES
#601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati
592: Menopause, HRT, and Breast Cancer + How to Advocate for Yourself with Dr Suzanne Gilberg-Lenz
588: The Metabolic Trifecta in Perimenopause and Menopause + HRT Basics and Best Practices to Thrive in Midlife with Jackie Piasta
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Have you been on the fence about hormone replacement therapy (HRT) and unsure which—if any—options are even right for you?
You’re not alone.
And you don’t have to navigate it blindly.
In this week’s podcast, we’re diving straight into what most doctors aren’t telling women about HRT.
Whether it’s static versus cyclic dosing, the benefits of bioidentical hormones, or how to get the most out of progesterone and estrogen…
Certified hormone expert Karen Martel is here to help you cut through the confusion.
She’s revealing why the one-size-fits-all approach doesn’t work for hormone therapy, especially during perimenopause and menopause.
And how you can tailor HRT to meet your specific needs.
Together, we’ll uncover the pros and cons of different HRT options, ways to maximize your body’s natural rhythm, and essential questions to ask your practitioner to get real results.
If you’ve been waiting for clarity and confidence to make your decision around HRT…
Tune in now to finally get those answers and much more!
Visit podcast page here: https://drmariza.com/episode605
IN THIS EPISODE
Why static vs. cyclic hormone dosing matters, and why static doses may not work for everyone.
Karen’s experiences with different types of hormone therapy, including transdermal and oral progesterone, and why one method doesn’t fit all.
The biggest misconceptions about HRT and how they may be holding you back from the right solution.
Karen’s new transdermal hormone product line, including progesterone and estrogen options, designed to make HRT more accessible.
Tips on advocating for your hormonal health, especially if your doctor isn’t HRT-savvy.
And more!
QUOTES
“The reality is that most practitioners aren’t trained in bioidentical hormones, yet they’re the ones deciding what’s ‘safe’ or ‘effective.’ They’re making calls about our hormones without really understanding what women actually need.”
“Hormone therapy isn’t one-size-fits-all. Every woman deserves options that are tailored to her unique body, especially through perimenopause and menopause.”
“Don’t let anyone dictate what you should feel during perimenopause. Test, experiment, and advocate for yourself—it’s your life, your body, and your hormones.”
“Women are often afraid of hormone replacement, but bioidentical hormones are identical to what our bodies naturally make. They’re as natural to us as our own biology.”
RESOURCES MENTIONED
Karen Martel’s Clinic – Explore Karen’s telemedicine clinic for hormone support
Karen’s Hormone Quiz
Transdermal Hormone Products – Get 10% OFF Karen’s non-prescription transdermal hormone options with promo code MARIZA
Karen’s Instagram: @KarenMartelHormones
Go to zoe.com and use the code “ENERIZE10” for 10% off of your Zoe membership
RELATED EPISODES
#590: Dispelling Myths About Breast Cancer and Mammograms + Navigating HRT After Breast Cancer with Dr. Jenn Simmons
592: Menopause, HRT, and Breast Cancer + How to Advocate for Yourself with Dr Suzanne Gilberg-Lenz
588: The Metabolic Trifecta in Perimenopause and Menopause + HRT Basics and Best Practices to Thrive in Midlife with Jackie Piasta
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What if you could have your cake, eat it—AND keep your blood sugar stable all in the same sitting?
I know it sounds impossible, especially if you’re feeling stuck in a never-ending loop of energy crashes and cravings.
But trust me—there’s a way to make it work!
And today, we’re going to show you how.
In this episode, Kara Collier, co-founder of NutriSense, Registered Dietitian (RD), and Certified Nutrition Support Clinician (CNSC), joins me to break down the real-life power of using continuous glucose monitors (CGMs).
She’ll walk you, step-by-step, through the BEST way to track how your body handles food, movement, stress, and even those occasional sugar slips.
You’ll learn how to use this simple metabolism-saving tool to turn daily habits like a quick walk or late breakfast into powerful strategies for boosting your energy, shedding unwanted weight and belly fat, and even reducing your risk of chronic disease.
If you’ve been wanting to feel more in control of your body AND use your meals to create lasting energy and resilience…
This is the episode you’ve been waiting for!
Tune in and get ready to transform your metabolism into an energy-producing, fat-melting powerhouse.
IN THIS EPISODE
Discover how Kara uses CGMs to track food, movement, and even occasional treats like chocolate-covered pretzels.
Learn why a quick burst of movement, like jump squats with your kids, can dramatically lower your glucose levels.
Find out how stress, poor sleep, and late-night snacks can spike your blood sugar—and how to fix it.
Get practical tips for timing meals to improve energy and reduce glucose spikes.
Explore how hormonal shifts in midlife affect your metabolism—and what you can do to stay balanced.
And more!
Visit podcast page here: https://drmariza.com/episode604
QUOTES
"Any type of movement can really help your metabolic health and glucose control. So it can be really simple things... squats, walks, just moving throughout the day makes a huge impact."
"When we’re eating meals, we want to see how high your glucose goes and how quickly it comes back down to baseline. That’s really what you want to pay attention to."
"You can literally have your cake and eat it too. You just need to be mindful—whether it's with movement before or after, or adjusting your meal slightly, the flexibility is there."
"Often, people think, 'I’ll never eat cake again.' But actually, using tools like a CGM gives you the freedom to find what works for your body, instead of restricting everything."
RESOURCES MENTIONED
NutriSense – Learn more about continuous glucose monitoring
Use "DRMARIZA50" code for $50 off at Nutrisense
Join thousands of members on the journey to better metabolic health with Nutritionist Video Consults.
Kara Collier’s Instagram: @KaraCollierRD
Go to zoe.com and use code “ENERGIZE10” for 10% off of your Zoe membership
RELATED EPISODES
#603: Embracing Womanhood, Cultivating Deep Connection and Nourishing Your Body to Metabolically Thrive with Dr. Mindy Pelz
#602: The Right and Wrong Way to Lose Weight + Overcoming Panic Attacks by Feeling Safe in Your Body with Michelle Shapiro
#601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati
#555: The Root Cause of Inflammatory Diseases and How To Get Metabolically Fit with Dr. Casey Means
Learn more about your ad choices. Visit megaphone.fm/adchoices - Daha fazla göster
