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#604: The Power of Optimizing Your Metabolic Health + Strategies for Long Term Success with Kara Collier

Listen to the Episode Here

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

EPISODE SUMMARY

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! 

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

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#603: Embracing Womanhood, Cultivating Deep Connection and Nourishing Your Body to Metabolically Thrive with Dr. Mindy Pelz

Listen to the Episode Here

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

EPISODE SUMMARY

How often do you think about the connection between what you eat and how you feel—not just in the moment, but the next day, or even years down the line? 

As women, especially in midlife, our relationship with food and our bodies is constantly evolving.

But what if you could harness that evolution to feel better than ever?

In today’s episode, I’m joined by Dr. Mindy Pelz, best-selling author of Eat Like a Girl, as we uncover the secrets to transforming your relationship with food so that it works for you—not against you

Dr. Mindy shares her personal journey with fasting, emotional eating, and how she learned to truly nourish her body in midlife for lasting energy, metabolic flexibility, and vibrant health.

Together, we break down the myths about “eating perfectly.”

And why SO many women unknowingly sabotage their metabolism. 

You’ll walk away with simple, powerful strategies that you can start using today to finally break free from that cycle—for good.

Tune in if you’re ready to enjoy every bite while unlocking better energy, hormones, and resilience! 

IN THIS EPISODE

  • How fasting and metabolic flexibility can shift your relationship with food and your body
  • Why blood sugar is more important than counting calories for hormonal and metabolic health
  • How to support your gut microbiome (or “tummy friends”) and why it’s critical for cravings and energy
  • What to do when you hit an afternoon slump, and how to avoid relying on snacks or sugar
  • The role of emotional eating and how to recognize when food is being used as comfort
  • Using continuous glucose monitors (CGMs) to personalize your food choices and regain control of your health
  • Simple swaps and habits that can transform how you feel day to day

QUOTES

“Your blood sugar is the ultimate biomarker of your cellular energy and metabolism. Regulating it changes everything—from your hormones to your mental clarity.”

“We’ve all done things like grabbing a snack to ‘push through’ the afternoon slump, but there are better ways to reset your energy—movement, hydration, or just a quick 10-minute walk.”

“When we stop treating food as the enemy and start understanding what our body needs, we begin to thrive, even in midlife.”

“Women’s bodies are always evolving. Learning to nourish yourself based on your current needs is how we cultivate true energy and resilience.”

RESOURCES MENTIONED

Dr. Mindy Pelz’s new book, Eat Like a Girl

Dr. Mindy Pelz’s website

Recommended CGM (Continuous Glucose Monitor)

LMNT Zero-Sugar Electrolyte Drink Mix – Dr. Mariza’s favorite way to stay hydrated, energized, and balance

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#602: The Right and Wrong Way to Lose Weight + Overcoming Panic Attacks by Feeling Safe in Your Body with Michelle Shapiro

Listen to the Episode Here

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

EPISODE SUMMARY

Have you ever felt like the pressure to look a certain way is pushing you to extremes—leaving you more anxious, depleted, and unsafe in your own body? 

And what if most of that pressure is actually coming from within?

The truth is:

The harder you push, the harder it gets. 

Take it from Dr. Michelle Shapiro, a renowned anxiety expert and dietitian whose incredible health transformation started with drastic weight loss that ultimately spiraled into severe health issues like hypothyroidism, panic attacks, and nutrient deficiencies.

In today’s podcast, Michelle gets real about the right and wrong ways to lose weight.

She reveals WHY her body rebelled against the pressure to change—and how she ultimately found healing  through targeted nutrition, rebuilding her stress response, and learning to quiet the internal voices fueling her anxiety.

Together, we dig into the often-overlooked internal battles that keep us stuck in hypervigilance and self-doubt. 

And why it’s SO crucial to listen to these signals.

Tune in to discover practical tools for rebalancing your body, setting boundaries, and learning how to truly nurture yourself in moments of chaos. 

IN THIS EPISODE

  • How drastic weight loss can backfire, causing nutrient deficiencies, hormone imbalances, and panic attacks
  • Why many women feel trapped in a constant state of hypervigilance, always waiting for the next crisis to hit
  • How to identify and address the internal voices that fuel anxiety, using strategies from internal family systems therapy
  • Practical strategies for resetting your body’s stress response, so you no longer feel like you’re stuck in fight-or-flight mode
  • Why setting clear boundaries and reclaiming your time and energy are crucial for managing anxiety
  • How to stop chasing symptoms and start healing the root causes of panic attacks and chronic stress
  • The importance of working with practitioners who help you feel seen, heard, and safe

QUOTES

“Weight loss is often seen as the ultimate goal for health, but if it’s done wrong, it can wreak havoc on your body—leading to hormone imbalances, panic attacks, and more.”

“Feeling like your body is in constant overdrive, like you’re stuck in fight-or-flight, is your body’s way of telling you it doesn’t feel safe.”

“Panic attacks aren’t just in your head. They’re your body’s alarm system, and unless you address the root causes—like nutrient depletion or chronic stress—they’ll keep coming.”

“Setting boundaries and reclaiming your energy is the ultimate act of self-care. You can’t be everything to everyone without losing yourself.”

RESOURCES MENTIONED

Connect with Michelle Shapiro

The Highly Sensitive Body Hub – a resource for those struggling with chronic health issues like histamine intolerance, POTS, and hypermobility

LAST CHANCE! Save your FREE seat for my upcoming Thriving in Perimenopause & Menopause Summit

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Energized-podcast-Dr.-Federica-Amati

#601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati

Listen to the Episode Here

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

EPISODE SUMMARY

It’s no secret that our bodies have to endure dramatic metabolic shifts throughout perimenopause, menopause, and beyond.  

Things that used to feel effortless—like keeping your energy, mood, and weight in check—now take everything you’ve got. 

But what if there was an easier way?

A simple method to future-proof your body against aging, declining health, and even disease?

Spoiler alert: There is

In today’s episode, Dr. Federica Amati (a leading clinical nutrition scientist and medical advisor at Zoe) joined me to help move the narrative toward practical solutions and a diet plan you can start using to navigate menopause TODAY. 

We explore the concept of “bioharmony” and how to use data, technology, and the right food to help you significantly reduce your risk of heart disease, type 2 diabetes, and dementia

Dr. Federica also shares invaluable advice on how to track your symptoms and assess your progress using a FREE tool called a Menoscale

If you’re struggling with ANY of the many disruptive symptoms of perimenopause or menopause…

Tune in to find out how to overcome them and SO much more!

IN THIS EPISODE

  • Why women experience a sharp increase in cardiovascular disease, type 2 diabetes, and dementia risks after menopause—and how you can prevent them
  • The common but often overlooked symptoms of perimenopause, such as brain fog, mood swings, and weight resistance
  • The power of food and targeted nutrition (with actionable diet tips) 
  • How to use tracking tools like the Menoscale to better understand AND improve your symptoms 
  • Why metabolic health is the foundation of feeling your best during perimenopause and menopause
  • The power of daily habits like nutrient-rich eating, stress management, and intentional energy use to reverse metabolic decline
  • How women can reclaim their energy and vitality even when it feels like everything is shifting around them

QUOTES

“Once menopause hits, a woman’s risk for cardiovascular disease, type 2 diabetes, and dementia skyrockets. It’s something we have to absolutely talk about with the women we’re working with to empower them to reduce these risks.”

99.8% of women in perimenopause report at least one symptom, but many don’t realize things like mood swings, irritability, or brain fog are directly related to hormonal changes.”

“You can’t change what you don’t track. Tracking your menopausal symptoms—and seeing how specific interventions like dietary changes, exercise, or hormone therapy improve them—is essential for understanding what works for your body.”

“We created a free tool called the Menoscale, developed with the British Menopause Society. It helps you track your top 20 menopause symptoms, see where you stand, and measure improvements over time.”

RESOURCES MENTIONED

Start tacking your menopause symptoms using the Menoscale

Go here and use code ENERGIZE10 for 10% off your Zoe membership

Connect with Dr. Federica

Download my FREE 14 Hormone-Balancing Recipes Guide

Save your FREE seat for my upcoming Thriving in Perimenopause & Menopause Summit

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#600: We Need to Address Why Women Don’t Feel Like Themselves Anymore in Perimenopause with Dr. Mariza

Listen to the Episode Here

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

EPISODE SUMMARY

Have you ever felt like you don’t recognize yourself anymore? 

Not just physically, but a sinking feeling that something is deeply wrong and you can’t quite put your finger on it?

For many women in perimenopause, this is their new reality.

And it’s time we talk about why!

The fact is, hormonal shifts during this transition can unexpectedly trigger PTSD-like symptoms—especially if you’ve experienced trauma in the past

Flashbacks, nightmares, and heightened anxiety come on without warning. 

The trauma may even feel like it’s happening all over again.

Many women describe it as a sense of being completely disconnected from themselves—just like I did when I entered perimenopause.

Which is why today, I’m addressing the issue head on.

I reveal why perimenopause is often called our ‘second puberty‘—and how it can be just as unsettling as adolescence.

Plus, I’ll help you make sense of symptoms like mood swings, anxiety, and brain fog, so you can stop blaming yourself and start understanding the real changes happening in your body.

If you’ve been feeling lost, untethered, or even sacred… 

Tune in for the clarity, support, and solutions you need to feel like YOU again. 

IN THIS EPISODE

  • How hormonal changes during perimenopause can trigger PTSD and trauma-related symptoms
  • Why 8 out of the 10 most common perimenopause symptoms are brain-related
  • My personal experience with hormone fluctuations and the “second puberty”
  • The importance of understanding your baseline to recognize perimenopause symptoms
  • What symptoms like irrational fear, sudden anxiety, and low stress resilience are telling you
  • Why perimenopause has a profound impact on women’s metabolic, neurological, and cardiovascular health
  • How the perimenopause transition sets the stage for long-term health in post-menopause

QUOTES

“Hormonal shifts during this transition can bring SCARY flashbacks, nightmares, and anxiety back to the surface. You may even feel like the trauma is happening all over again.”

“Perimenopause is a hormonal reckoning, and everything is up for review. But with the right knowledge and support, we can gain agency over our health and thrive in midlife.”

“Feeling like you’ve lost yourself during perimenopause isn’t just in your head—it’s a direct result of hormonal fluctuations, particularly the decline of estrogen and progesterone, which affect everything from your mood to your ability to handle stress.”

“Eight out of the ten most common perimenopause symptoms are brain-related—things like mood swings, brain fog, anxiety, irritability, and mental fatigue. 

RESOURCES MENTIONED

Save your FREE seat for my upcoming Thriving in Perimenopause & Menopause Summit 

Download a FREE copy of my 14 Hormone-Balancing Recipes Guide 

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