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759: Tired, Wired & Inflamed? The Sleep Fix Most Women Are Missing with Dr. Michael Breus

June 30, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

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Episode Summary

Why do so many women suddenly start waking up at 3:00 a.m. during perimenopause?

In this practical and science-backed conversation, Dr. Mariza sits down with renowned sleep specialist Dr. Michael Breus to unpack why sleep changes so dramatically during perimenopause and menopause, and what women can do to finally get restorative sleep again.

Dr. Breus explains how fluctuating estrogen, progesterone, melatonin, cortisol, body temperature, and blood sugar all collide during midlife, creating the perfect storm for middle-of-the-night awakenings. He shares why waking up at 3:00 a.m. is incredibly common, how modern habits often make it worse, and why women need a layered approach instead of relying on a single solution.

Together, they discuss everything from sleep apnea, hormone replacement therapy, alcohol, caffeine, blood sugar, and evening routines to cognitive behavioral therapy for insomnia (CBT-I), breathwork, thermoregulation, and supplementation.

Most importantly, Dr. Breus offers practical strategies women can begin implementing immediately to improve sleep quality, reduce nighttime wakeups, and build a foundation for better health through every stage of menopause.

If you’ve been lying awake at 3:00 a.m. wondering what’s happening to your body, this episode is packed with answers and actionable solutions.

DR. MICHAEL BREUS

Dr. Michael Breus is a board-certified clinical psychologist, clinical sleep specialist, bestselling author, and founder of The Sleep Doctor. For more than two decades, he has helped millions of people improve their sleep through science-backed strategies focused on circadian rhythms, sleep disorders, behavioral sleep medicine, and overall wellness. He is the author of multiple bestselling books, including Sleep, Drink, Breathe.

IN THIS EPISODE

Why women commonly wake up around 3:00 a.m. during perimenopause
How estrogen, progesterone, cortisol, and blood sugar affect sleep
The biggest mistakes women make before bedtime
Why sleep apnea is often overlooked in midlife women
How CBT-I can help retrain the brain for better sleep
The role of caffeine, alcohol, fiber, and evening nutrition
Why cooling the body improves sleep quality
Practical habits that create a healthier nighttime routine

QUOTES

“Everything we do, we do better with a good night’s sleep.”

“Sleep is the currency of attention.”

“You need runway to land the plane.”

RESOURCES MENTIONED

Order my newest book: The Perimenopause Revolution

Get the “Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health” book by Dr. Michael Breus.

Take the Chronoquiz now

Get the Home Sleep Study – The at-home sleep study measures key sleep metrics

The Sleep Doctor Website

The Sleep Doctor Instagram

The Sleep Doctor Youtube

RELATED EPISODES

758: Why Your Body Can’t Heal Until It Feels Safe: The Nervous System Shift That Changes Everything with Dr. Dave Rabin

757: The Hidden Emotional Shift of Perimenopause (No One Prepared Us For) with Dr. Melinda Ring

756: What Low-Grade Inflammation Is Really Doing to Your Hormones, Brain & Metabolism with Dr. Mariza

755: What If Your Body Isn’t Broken, Just Undernourished? The Missing Link Between Nutrients, Hormones & Energy with Ryan Woodburry

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

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758: Why Your Body Can’t Heal Until It Feels Safe: The Nervous System Shift That Changes Everything with Dr. Dave Rabin

June 25, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

What if the reason you’re feeling anxious, overwhelmed, exhausted, disconnected, or stuck isn’t because you’re broken—but because your nervous system no longer feels safe?

In this powerful conversation, Dr. Mariza sits down with psychiatrist, neuroscientist, inventor, and author Dr. Dave Rabin to explore the science of safety, nervous system regulation, emotional healing, resilience, and what it truly means to be alive.

Drawing from decades of work treating patients with PTSD, anxiety, addiction, and chronic stress, Dr. Rabin shares why many traditional mental health approaches often fall short and why healing begins by helping the body relearn safety.

Together, they discuss how modern life, chronic overstimulation, smartphones, loneliness, and constant stress have created what Dr. Rabin calls a “habitat crisis” that is overwhelming our nervous systems and contributing to rising rates of anxiety, depression, burnout, and chronic disease.

Dr. Rabin also explains why feeling must come before thinking, how many of our limiting beliefs become subconscious programs during childhood, and how simple practices can help rewrite those stories in real time.

The conversation dives into heart rate variability (HRV), vagus nerve health, emotional processing, play, connection, and the remarkable science behind Apollo Neuro—a wearable technology designed to help the body feel safer, sleep better, and recover more effectively from stress.

If you’ve ever felt trapped in survival mode, disconnected from joy, or exhausted from constantly pushing through, this episode offers a hopeful roadmap back to safety, resilience, and healing.

Dr. Dave Rabin

Dr. Dave Rabin is a board-certified psychiatrist, neuroscientist, inventor, and mental health innovator. He is the co-founder of Apollo Neuro, a wearable technology designed to improve stress resilience, sleep, focus, and recovery through gentle vibrations that activate the body’s safety response system. He is also the author of A Simple Guide to Being Alive, which explores the neuroscience of safety, healing, emotional well-being, and human flourishing.

IN THIS EPISODE

Why nervous system dysregulation is driving so many modern health challenges
How chronic stress, smartphones, and overstimulation contribute to a “habitat crisis”
Why feeling emotions is essential for healing and resilience
How subconscious childhood programming shapes adult behavior and beliefs
The connection between vagus nerve function, HRV, and long-term health
Why sleep quality may be one of the most powerful tools for nervous system recovery
The science behind Apollo Neuro and how it supports safety and resilience
How play, connection, and joy help create lasting healing

QUOTES

“Feeling is required for healing.”

“Pleasure and joy remind us that we are safe.”

“We all have the ability to heal ourselves.”

RESOURCES MENTIONED

Use code ENERGIZED and get 30% off on your first BATCH order

Get the “A Simple Guide to Being Alive” book by Dr. Dave Rabin now

Apollo Neuro Website

The Board of Medicine

Dr. Dave Rabin Instagram

Dr. Dave Rabin Facebook

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756: What Low-Grade Inflammation Is Really Doing to Your Hormones, Brain & Metabolism with Dr. Mariza

753: The Brain’s Hidden Role in Chronic Pain, Migraines & Fatigue with Dr. Howard Schubiner

754: How to Find Joy When Life Doesn’t Go According to Plan with Amberly Lago

717: “I Don’t Feel Like Myself Anymore”: The Mental & Emotional Reality of Perimenopause

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

757: The Hidden Emotional Shift of Perimenopause (No One Prepared Us For) with Dr. Melinda Ring

June 23, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Why do so many women enter perimenopause feeling like the rug has been pulled out from under them?

In this powerful conversation, Dr. Mariza sits down with integrative medicine physician and menopause expert Dr. Melinda Ring to explore why perimenopause often feels so destabilizing and why so many women feel blindsided by symptoms they were never warned about.

Together, they unpack the profound neuroendocrine changes happening during the perimenopause transition and why symptoms like sleep disruption, anxiety, brain fog, overwhelm, stress sensitivity, and feeling “not like yourself” often become some of the earliest signs that something is shifting.

Dr. Ring explains the critical connection between hormones, the stress response system, sleep quality, nervous system regulation, and long-term health outcomes. They also discuss why traditional medical approaches have historically fallen short for women, the growing role of hormone replacement therapy, and why individualized care matters more than ever.

The conversation dives deep into HPA axis dysfunction, trauma, chronic stress, self-compassion, resilience, and the importance of helping women feel safe in their bodies during a time of tremendous change.

If you’ve ever wondered whether what you’re experiencing is normal—or if you’ve found yourself saying, “I don’t feel like myself anymore”—this episode offers both validation and practical guidance.

Dr. Melinda Ring

Dr. Melinda Ring is a board-certified physician, integrative medicine expert, educator, and internationally recognized leader in women’s health and menopause care. She serves as Director of the Osher Center for Integrative Health and is passionate about helping women navigate perimenopause and menopause through evidence-based, whole-person care that addresses hormones, lifestyle, stress, sleep, and long-term health optimization.

IN THIS EPISODE

Why perimenopause often feels so overwhelming and unexpected
The connection between sleep disruption, hormones, and brain health
Why many women feel like they “don’t feel like themselves” anymore
The role of HPA axis dysfunction and chronic stress during midlife
How trauma and long-term stress influence the menopause transition
The evolving conversation around hormone replacement therapy
Why individualized hormone care matters more than one-size-fits-all protocols
How women can build resilience, safety, and self-compassion during perimenopause

QUOTES

“Sleep is the force multiplier.”

“You can’t heal in survival mode.”

“The brain is reorganizing, not just the ovaries.”

RESOURCES MENTIONED

Use code ENERGIZED and get 10% off on your Troscription Order

Dr. Melinda Website

Dr. Melinda Instagram

Dr. Melinda Facebook

Dr. Melinda Tiktok

Dr. Melinda Youtube

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756: What Low-Grade Inflammation Is Really Doing to Your Hormones, Brain & Metabolism with Dr. Mariza

755: What If Your Body Isn’t Broken, Just Undernourished? The Missing Link Between Nutrients, Hormones & Energy with Ryan Woodburry

754: How to Find Joy When Life Doesn’t Go According to Plan with Amberly Lago

717: “I Don’t Feel Like Myself Anymore”: The Mental & Emotional Reality of Perimenopause

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

756: What Low-Grade Inflammation Is Really Doing to Your Hormones, Brain & Metabolism with Dr. Mariza

June 18, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

What if inflammation is the missing link behind so many of the symptoms women experience after 40?

In this solo episode, Dr. Mariza breaks down the powerful connection between low-grade chronic inflammation, metabolic dysfunction, hormone changes, brain health, energy production, and accelerated aging. She explains why inflammation is far more than an immune system issue and how it silently influences nearly every aspect of health during perimenopause and menopause.

Many women assume that fatigue, brain fog, stubborn belly fat, poor sleep, anxiety, joint pain, cravings, and declining energy are separate issues requiring separate solutions. But Dr. Mariza reveals how these symptoms are often interconnected through one common underlying process: inflammation.

She also explores why perimenopause is not simply a hormone transition but a metabolic, vascular, and neuroendocrine transition that increases inflammatory burden and changes how the body responds to stress, blood sugar fluctuations, sleep disruption, and hormonal shifts.

Most importantly, Dr. Mariza shares the practical lifestyle pillars she uses to lower inflammation, improve metabolic flexibility, support hormone health, and create the internal environment needed for healthy aging and long-term vitality.

If you’ve been feeling like your body is changing but can’t quite connect the dots, this episode will help you understand what inflammation may be trying to tell you.

IN THIS EPISODE

Why low-grade inflammation is one of the biggest drivers of symptoms after 40
The connection between inflammation, metabolism, hormones, and aging
How perimenopause increases inflammatory burden throughout the body
The labs Dr. Mariza recommends to assess inflammation and metabolic health
Why blood sugar regulation is one of the fastest ways to lower inflammation
The critical role of muscle, movement, sleep, and nervous system regulation
How gut health influences inflammation, immunity, and metabolism
Practical daily habits that help reduce inflammation and support healthy aging

QUOTES

“The goal isn’t simply to lose weight. The goal is creating an internal environment where the body no longer feels the need to stay inflamed.”

“One workout cannot undo eight hours of sitting.”

“When inflammation comes down, everything goes up.”

RESOURCES MENTIONED

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

Fix Your Metabolism Masterclass

Order my newest book: The Perimenopause Revolution

Joi & Blokes Lab Testing

Blood Sugar Hacks Guide

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751: Bloating, Brain Fog & Hormone Chaos? Your Gut May Be the Root Cause with Dr. Cassie Smith

741: Estrogen, Gut Health, Mitochondria, and Cardiovascular Health: What Changes In Perimenopause with Dr. Siobhan Mitchel

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

755: What If Your Body Isn’t Broken, Just Undernourished? The Missing Link Between Nutrients, Hormones & Energy with Ryan Woodburry

June 16, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

EPISODE SUMMARY

What if one of the biggest missing pieces of perimenopause isn’t hormones at all?

In this eye-opening conversation, Dr. Mariza sits down with Ryan Woodbury, co-founder and co-CEO of Needed, to explore why nutrient deficiencies may be one of the most overlooked drivers of fatigue, brain fog, low energy, poor stress resilience, and other common symptoms women experience during perimenopause.

Ryan shares the surprising personal experience that led her into the world of nutritional science and supplementation, including discovering her own nutrient deficiencies despite following a highly nutrient-dense diet. Together, they unpack the alarming research showing that most women are entering pregnancy, postpartum, and eventually perimenopause already running on depleted nutritional reserves.

They discuss the shortcomings of traditional nutritional recommendations, why so many women remain deficient despite taking standard multivitamins, and how decades of stress, caregiving, disrupted sleep, pregnancies, and modern environmental demands create a perfect storm for depletion.

Dr. Mariza and Ryan also dive into the critical role nutrients play in supporting hormone production, brain function, metabolism, cellular energy, blood sugar regulation, and healthy aging. Most importantly, they offer practical guidance for building a stronger nutritional foundation so women can thrive through midlife and beyond.

If you’ve ever wondered why you still feel depleted despite doing “all the right things,” this conversation will help connect the dots.

RYAN WOODBURY

Ryan Woodbury is the co-founder and co-CEO of Needed, a company dedicated to improving nutritional support for women across every stage of life. With a background in environmental science, nutrition, and food systems, Ryan has become a leading advocate for evidence-based nutrient support for fertility, pregnancy, postpartum, and perimenopause. Her mission is to help women move beyond bare-minimum nutrition and build the foundation needed for lifelong vitality.

IN THIS EPISODE

Why nutrient deficiencies are so common among women entering perimenopause
The hidden impact of stress, caregiving, pregnancy, and postpartum depletion
Why traditional multivitamins often fail to meet women’s nutritional needs
The critical role of vitamin D, magnesium, choline, omega-3s, and B vitamins
How nutrient deficiencies contribute to fatigue, brain fog, and metabolic dysfunction
Why foundational nutrition matters before adding targeted interventions
The connection between blood sugar regulation, inflammation, and hormonal health
How women can build a stronger foundation for energy, cognition, and healthy aging