Celebrity nutritionist Mona Sharma shares how Ayurvedic rituals, heart coherence, and mindfulness can help you heal stress, restore energy, and live agelessly.
Discover the Top Supplements and Herbs I Recommend for Optimal Hormone Balance
Tag Archives | self care
#602: The Right and Wrong Way to Lose Weight + Overcoming Panic Attacks by Feeling Safe in Your Body with Michelle Shapiro
Anxiety and weight loss pressure often come from within. Dr. Michelle Shapiro shares how to rebuild health by listening to your body not fighting against it.
#600: We Need to Address Why Women Don’t Feel Like Themselves Anymore in Perimenopause with Dr. Mariza
Perimenopause can trigger PTSD-like symptoms and deep disconnection. This episode explores why and how to reclaim your identity, calm, and sense of self.
#599: How to Wake Up Feeling Well Rested by Optimizing Sleep & Your Sleep-Wake Cycle with Lynne Peeples
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
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!
598: Break the Cycle of Burnout, Anxiety, and Fear by Tapping into Heart Coherence with Kimberly Snyder
Listen to the Episode Here
Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Google Podcasts | Pocketcasts
EPISODE SUMMARY
We’ve all heard the saying, “Follow your heart.”
But what if I told you that your heart holds even more power than we’ve been led to believe?
In just a few minutes per day, you can learn to tap into that power and break free from the cycle of burnout, anxiety, and overwhelm—and completely transform your mind, body, and soul.
It’s called heart coherence.
And in today’s episode, I sit down with multiple-time New York Times best-selling author, holistic wellness expert, and meditation teacher Kimberly Snyder to show you how it works.
Kimberly blends ancient wisdom with modern science—and guides you through the five heart stages:
Dark; Propelled; Steady; Devoted; and Clear.
She also shares SIMPLE, heart-centered practices that can dramatically reduce stress, boost your energy levels, and even improve your gut health, hormone balance, and relationships.
Whether you’re at work, at home, or in the midst of chaos, you can do these practices with ease—and the results can be life-changing.
Tune in here and get ready to open your heart for rapid healing!
IN THIS EPISODE
- The five heart stages that shape your emotional and physical well-being
- Practical tools to shift into heart coherence, even during stressful moments
- How heart coherence boosts energy, gut health, and hormone balance
- The science behind heart coherence and its role in reducing stress and anxiety
- Real-life examples of how heart-centered living strengthens relationships
- How to tap into your heart’s wisdom for greater intuition and clarity
- And more!
QUOTES
“The heart is actually another brain—it sends more messages to the brain than the brain sends to the heart. It controls so much around our health, vitality, and emotional well-being. When we learn to tap into this power, it can transform everything.”
“These aren’t long meditations or complicated rituals—just quick, simple practices that take a few seconds. Even in the middle of chaos, you can realign and come back to a centered place in 3 to 10 seconds.”
“Once you start living from your heart, you’ll notice a shift. You’ll have more energy, better communication, and deeper intuition. It’s like opening up to a new way of living, where everything feels more in flow.”
RESOURCES MENTIONED
Kimberly’s Feel Good Podcast
Kimberly’s NEW book: The Hidden Power of the Five Hearts
Kimberly’s website, Solluna
More about the HeartMath Institute on heart coherence and its impact
RELATED EPISODES
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