Tag Archives | self care

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#609: Non-Negotiable Advice I Would Give My Early Perimenopausal Self

December 3, 2024 in Podcast, Women’s Health 0

Listen to the Episode Here

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

EPISODE SUMMARY

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! 

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.

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

Get My Morning Self-Care Guide!

You are the CEO of your life, so every choice you make should support who you are. If you are ready to get started, I have created the perfect Self-Care Wellness Ritual Guide with my favorite tips! Download Dr. Mariza’s Self-Care Guide Here

Read More
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#608: Ancient Wisdom in Our Modern World to Heal Your Body and Mind with Mona Sharma

November 26, 2024 in Podcast, Women’s Health 0

Listen to the Episode Here

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

EPISODE SUMMARY

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

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

Get My Morning Self-Care Guide!

You are the CEO of your life, so every choice you make should support who you are. If you are ready to get started, I have created the perfect Self-Care Wellness Ritual Guide with my favorite tips! Download Dr. Mariza’s Self-Care Guide Here

Read More
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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

October 15, 2024 in Podcast, Women’s Health 0

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

RELATED EPISODES 

598: Break the Cycle of Burnout, Anxiety, and Fear by Tapping into Heart Coherence with Kimberly Snyder

#563: How to Use Breathwork Daily to Ease Stress, Anxiety and Trauma with Samantha Skelly

#581: Five of the Worst Types of Food for Metabolic Health, Insulin Sensitivity, and Stubborn Visceral Belly Fat with Dr. Mariza

#490: Why We Crave the Foods We Crave and What We Can Finally Do About It with Dr. Amy Shah

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!

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

October 1, 2024 in Podcast, Women’s Health 0

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 

RELATED EPISODES 

593: Why EVERYONE Needs Progesterone in Perimenopause and Beyond and How We Are Getting Dosing All Wrong with Carol Petersen

589: Effective Strategies and Tools to Calm Irritation, Mood Swings and Stress Deregulation Throughout Perimenopause

#572: How to Know You are in Perimenopause Including the 40+ Symptoms Associated with Declining Hormones

Get My Top 14 Hormone-Balancing Recipes!

Filling your body with the right fuels has an incredible impact on your hormones and energy. Download my free guide to the best hormone-balancing recipes here! Download Dr. Mariza’s Hormone Recipes Here

Read More
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#599: How to Wake Up Feeling Well Rested by Optimizing Sleep & Your Sleep-Wake Cycle with Lynne Peeples

September 24, 2024 in Podcast, Women’s Health 0

Listen to the Episode Here

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

EPISODE SUMMARY

Are you waking up feeling exhausted—even after a full night’s sleep? 

It’s one of the top complaints I hear from women and something I’ve personally struggled with, too.

Which can be especially frustrating when you know you’re doing everything else right.

You’re eating clean. Walking after meals. Taking supplements… 

So, what else could be causing it?

Meet your circadian rhythm (aka your biological clock). 

In this episode, I sat down with award-winning science journalist and circadian rhythm expert, Lynne Peeples—to help you get to the bottom of your morning sluggishness and start waking up energized.

Lynne shared powerful tips from her new book (The Inner Clock) about how simple daily habits—like getting morning light and avoiding late meals—can reset your internal clock, balance hormones, and give you all-day energy. 

We also discussed the importance of wearables—with specific recommendations for optimizing your body’s natural rhythms. 

Tune in for the crucial steps you NEED to take to reset your circadian rhythm and feel better today! 

IN THIS EPISODE

  • Why circadian rhythm matters for women’s health, especially during perimenopause
  • How morning light exposure sets your biological clock for the day
  • The role of consistency in sleep, eating times, and daily routines for optimal health
  • Why time-restricted eating and meal timing matter for your metabolism
  • Practical ways to dim lights, avoid screens, and create an evening routine that supports sleep
  • The impact of alcohol on your circadian rhythm and sleep quality
  • Lynne’s personal experiences and what she learned from tracking her internal clock

QUOTES

“Circadian rhythms affect so much more than just sleep. They’re tied to our hormones, metabolism, mood, and even our gut health. Keeping these rhythms in sync can make a world of difference for your overall well-being.”

“Getting outside within the first couple hours of waking up is key. Just 10 to 15 minutes of natural light—even on a cloudy day—helps set your circadian rhythm and sets you up for better sleep that night.” 

“Our digestive system is tied to our biological clock. Eating late at night spikes your blood sugar more, raises your core temperature, and disrupts sleep. Keeping meals within a 10-hour window—earlier in the day—helps support metabolism and balance.” 

“Morning light is critical for setting your internal clock. Even on cloudy days, get outside—natural light is still much stronger than indoor light and it helps you stay in sync with your body’s natural rhythm.”

“The consistency piece is huge—eating, sleeping, and exercising at the same time every day. That keeps your body’s clocks in sync and makes it easier to fall asleep, wake up refreshed, and maintain your energy throughout the day.” 

RESOURCES MENTIONED

RELATED EPISODES 

580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow

#488: The Benefits of Circadian-Based Intermittent Fasting + How to Implement with Ease

#567: The Top 5 Pillars of Deep Restorative Sleep + How to Relax Your Nervous System and Reduce Anxiety Before Bed with Dr. Peter Martone

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!

Read More

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