323: Top 10 Simple Eating and Stress Hacks to Help You Survive the Holiday

Raise your hand if you’re a woman who feels like you take care of everyone but yourself!  Girl– we’re ALL guilty of it.  That’s why I’ve invited NP Cynthia Thurlow on the podcast today to help us reframe this mindset.  Once you reach midlife, perimenopause actually allows you to identify WHY it’s so important for you to focus on taking care of yourself.   In this podcast, we dive into all the benefits of taking care of YOU– and how simple midlife lifestyle adjustments can make you feel your absolute best.  We cover everything from managing jet lag, the importance of sleep, and how fasting is your friend– plus give you supplement recs, exercise tips, stress-relieving measures– and more.  And trust me– these tips won’t feel like deprivation! We want to help you ultimately make sustainable decisions– that most importantly feel good.  Check it out here!  Cynthia Thurlow, NP  Cynthia Thurlow is a nurse practitioner, nutrition educator, international speaker, and CEO and founder of Everyday Wellness. With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her passion is to empower women of all ages to live vibrant and healthy lives.  IN THIS EPISODE Adjusting your sleep through time changes and travel  Reducing your toxic load and boosting mitochondrial support  Why keeping your blood sugar balanced is crucial in midlife  Tips for reducing perimenopause and menopause symptoms   Addressing menopause insulin resistance and weight gain  Key benefits of wearing a continuous glucose monitor (CGM)  Diet, intermittent fasting, sleep, and exercise in perimenopause  The importance of eating adequate protein in midlife Personal development and getting to the root of your “why” Recommendations for navigating sleep in midlife  View the podcast page here: https://drmariza.com/episode580 RESOURCES MENTIONED Cynthia’s Website Check out Cynthia’s Podcast! Cynthia’s YouTube Channel Cynthia’s Instagram RELATED EPISODES  #549: How To Prepare for the Hormone Shift and Thrive In Midlife and Beyond with Dr. Taz Bhatia #552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary for Fat Loss, Strength and Longevity with Dr. Gabrielle Lyon #572: How To Know You Are In Perimenopause Including The 40+ Symptoms Associated with Declining Hormones #505: 5 Ways Sleep Impacts Your Blood Sugar Learn more about your ad choices. Visit megaphone.fm/adchoices

Hormones don’t get the credit they deserve. Hormones are beautiful optimizers for our bodies and can be super beneficial in managing ALL kinds of disorders and diseases.  Menopause expert and registered dietician Esther Blum joins me today to help YOU understand hormone replacement– so you’re empowered to advocate for yourself in perimenopause, menopause, and beyond.  Hormones have played a big part in her healing journey– optimizing her well-being, promoting her brain function, enhancing her mood, and more. In this podcast, we’ll dive into the benefits and doubts around hormone replacement therapy, and learn why hormones may be exactly what you need to live your best life– for the rest of your life! If you really want to be a participant in your life– and NOT just watch it go by– then hormones are a VERY important piece.  Don’t miss the podcast here!  Esther Blum, MS, RD, CDN, CNS Esther is an Integrative Dietitian and Menopause Expert who’s spent 27+ years helping thousands of women master menopause through nutrition, hormones, and self-advocacy. She’s a best-selling author with appearances on the Today Show, ABC-TV, and Good Day NY. She has earned her Bachelor AND Master of Science degrees in Clinical Nutrition, and she’s a Registered Dietitian, Certified Dietitian-Nutritionist, and Certified Nutrition Specialist.  IN THIS EPISODE Esther’s hormone replacement journey  Navigating changes in perimenopause and menopause The stress response and regulating your nervous system The importance of functional labs throughout menopause  Optimizing detox pathways through the liver and gut  Addressing the awareness around hormone replacement therapy The difference between birth control and menopause care  Is hormone replacement therapy safe for long-term use? Hormones after a hysterectomy  Hormone replacement in addition to lifestyle improvements  RESOURCES MENTIONED 14-Day Menopausal Metabolic Meal Plan with recipes Esther’s Instagram Esther’s Website  Ester on TikTok! RELATED EPISODES  #404: Do Women Need to Wait till Menopause to Begin Hormone Replacement Therapy? With Esther Blum #557: What Every Women Needs to Know About Hormone Replacement in Their 40s And beyond with Felice Gersh 578: The Far-Reaching Physical and Psychological Impact of Hormones, Hormonal Birth Control and the Menopause Transition with Dr. Sarah Hill #572: How To Know You Are in Perimenopause Including The 40+ Symptoms Associated with Declining Hormones Learn more about your ad choices. Visit megaphone.fm/adchoices

Women should NOT be made to feel bad about wanting something better, right?  That’s the case when it comes to hormones and hormonal birth control.  Unfortunately– there’s a lot of fear and uncertainty that women– and even their doctors– have around hormone replacement and hormone options.  Some doctors are still stuck in thinking that hormones like estrogen are dangerous. So my goal is to empower you to find a provider willing to listen to you– because hormone replacement can be CRUCIAL as you reach perimenopause and menopause! In this podcast, expert researcher and educator Dr. Hill opens the door to learning more about our bodies as women, hormones, and beneficial options for our health.  Check out this podcast today to take charge of your hormonal health through every stage of your cycle– and your life!  Dr. Sarah Hill  Dr. Sarah Hill is an award-winning research psychologist specializing in women’s health and sexual psychology. Dr. Hill’s research focuses on the role of hormones, the immune system, and the environment in relationships and health behaviors. She got her undergraduate degree from the University of Wisconsin and earned her Ph.D. at the University of Texas at Austin.  IN THIS EPISODE Adjusting your lifestyle to different phases of your cycle  What happens to your body through perimenopause Addressing modern day’s standard of care for women’s health  Hormone replacement options and their benefits  Hormonal birth control and the side effects of it  Birth control’s connection to the stress-response system  Tips for getting your body off birth control  View the podcast page here: https://drmariza.com/episode578 RESOURCES MENTIONED Get Dr. Hill’s Book: This Is Your Brain on Birth Control Dr. Hill’s Instagram Dr. Hill’s Website RELATED EPISODES  #557: What Every Woman Needs to Know About Hormone Replacement in Their 40s And beyond with Felice Gersh #547: What You Need to Know About the Opill and Hormone Changes in Perimenopause with Dr. Carrie Jones #539: Everything You Need to Know About Navigating Hormone Changes in Perimenopause #439: The Business of Birth Control and How It Affects Women with Abby Epstein #424: Move Over Birth Control Pills, There’s A New Type of Contraception in Town That’s Completely Natural with Elina Berglund Learn more about your ad choices. Visit megaphone.fm/adchoices

Here’s a secret that’s not talked about these days… Carbs aren’t that bad for you! In fact, certain carbs are HUGE for providing fiber and supporting our gut health.  So– why does the media always make carbs out to be the bad guy?  Phoebe Lapine is an author and culinary expert who’s here today to dive into the importance of a balanced diet… yes, carbs included!  But the key to remember is the SOURCE of your carb intake.  You’ll walk away from this podcast feeling confident with healthy hacks to nourish your body without feeling restricted– setting yourself up for lifetime success. PLUS, as someone who’s battled autoimmune diseases, Phoebe’s tips are designed to help you get healthy… and STAY healthy.  Discover the truth about carbs… and so much more HERE!  Phoebe Lapine Phoebe Lapine is a 4-times published author, gluten-free chef, culinary instructor, and Hashimoto’s-and-SIBO advocate whose mission is to share how food can be the best medicine. Working as a professional chef, she’s learned how to support the body with food through her own autoimmune diagnoses, and now she educates thousands of people to do the same.  IN THIS EPISODE How Phoebe overcame her challenges with Autoimmune disease   The impact food has on the illnesses of modern-day  Dietary tips for balancing your blood sugar and metabolism The truth about fad diets and what’s actually good for your body  Diversifying your plate to enhance your gut microbiome   Spotting secret sugars and reducing your sugar intake  The science behind your digestion  Top HACKS for a balanced diet… without feeling restricted   View the podcast page here: https://drmariza.com/episode577 RESOURCES MENTIONED Get Phoebe’s Carbivore Cookbook and Gain Instant Access to the Blood Sugar Bootcamp Course HERE! Phoebe’s Instagram Phoebe’s Website RELATED EPISODES  #250: How To Heal from Sibo Without Sibo Taking Over Your Life with Phoebe Lapine #300: Uncovering Common Myths and Lies About Gluten and Autoimmunity with Dr. Peter Osborne #531: How To Create Metabolism-Loving Meals That Can Fix Your Blood Sugar and Ward Off Chronic Disease Learn more about your ad choices. Visit megaphone.fm/adchoices

EPISODE SUMMARY More women die of osteoporosis fractures and their complications than ANY kind of cancer. So are YOU taking care of your bones, and giving your musculoskeletal system its best shot at success?  Orthopedic expert Dr. Vonda Wright joins me today to address the neuromuscular-skeletal issues in women during perimenopause and menopause that profoundly impact our metabolic– and overall– health.  If you’re hurting, struggling, losing muscle, or feeling weak– and you just don’t know what to do about it… This podcast is made for you.  Dr. Wright guides us through tackling our bone health head-on before it becomes a painful problem down the road.  In this podcast, you’ll get tons of diet, exercise, lifestyle, and supplementation advice to help you feel strong, and STAY strong.  Dr. Vonda Wright, MD, MS, FAOA Dr. Wright is a double board-certified Orthopedic Sports Surgeon, entrepreneur, author of 5 books, keynote speaker and innovative leader focused on optimizing personal and professional performance at ANY age. Dr. Wright has now mastered midlife and menopause–  and spends her time educating women on how to make the rest of your life the best of your life.  IN THIS EPISODE Dr. Wright’s menopause story: how she got to where she is today Working out to maintain the neuromuscular skeletal system Musculoskeletal syndrome of menopause Addressing collagen loss with aging  Why to consider estradiol in the prevention of osteoporosis  Lifestyle tips to enhance musculoskeletal health and metabolism  Addressing women's longevity and quality of life with aging  Dr. Wright’s Midlife Mastery Program– and where to find her! View the podcast page here: https://drmariza.com/episode576 RESOURCES MENTIONED Register for the Midlife Mastery Retreat!  Get Your Strong & Courageous: No Excuses Guide to Thrive in (peri)Menopause Guide HERE! NOVAMD Midlife Product Line Dr. Wright’s Website Dr. Wright’s Instagram Check out Dr. Wright on YouTube! RELATED EPISODES  #573: The Science Behind Menopausal Weight Gain And Body Composition Changes #572: How To Know You Are In Perimenopause Including The 40+ Symptoms Associated With Declining Hormones #554: The Little Known Connection Between Declining Hormones And Bone Loss Plus Tips On How To Build Stronger Bones With Kevin Ellis #552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary For Fat Loss, Strength And Longevity With Dr. Gabrielle Lyon #256: How To Build Lean Muscle And Boost Your Metabolism Based On Your Menstrual Cycle, Even In Perimenopause With Dr. Stephanie Estima Learn more about your ad choices. Visit megaphone.fm/adchoices

EPISODE SUMMARY What doesn’t kill you makes you stronger…  An overused line, but girl– you know it’s true.  Roxy Saffaie joins the podcast to inspire you to continue betting on yourself through challenging times to become the best version of YOU.  In today’s podcast, we cover how to step into your highest power, create an unbreakable connection with your authentic self, and work towards becoming a self-mastery extraordinaire like Roxy is today.  We unravel the truth about journaling and teach you how to easily use it to Change. Your. Life. Seriously! Listen now and get closer to stepping into your dream life of authenticity, confidence, and self-love. Roxy Saffaie Roxanne Saffaie is a Self-Mastery writer, speaker, mentor, and digital creator. She’s climbed to the top 1% in the highly competitive celebrity beauty industry– but her true mission is to empower women into Self-Mastery and absolute Self-Love, helping them thrive. Roxanne has gained the trust of her community because she lives what she teaches. Her work reminds you of your agency to create the life of your dreams, and that you can conquer all of your challenges. IN THIS EPISODE Roxy’s story and how she’s stepped into her own authenticity  How your authentic self creates a life of mastery and fulfillment Why some people tend to play small in their lives Tapping into our own worthiness– and saying “I’m worth it”  Using self-love to build confidence and reach your goals The transformative power of journaling  Stepping into your future self and the vision of your future  Common reasons people hold back from journaling View the podcast page here: https://drmariza.com/episode575 RESOURCES MENTIONED Get your FREE Future-Self Meditation + Guided Journal HERE Get the You Are The Path Guided Journal HERE Join Roxy’s Queendom Community! Queendom is a movement where every woman is her own queen, embracing a life of passion, purpose, and VISION.  Roxy’s Website Roxy’s Podcast Roxy’s Instagram  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 #342: 10 Tangible Ways To Practice Self-Love In The Morning Before Work #271: Change Your Life By Cultivating More Self-Love And Self-Compassion With Kerry Tepedino Learn more about your ad choices. Visit megaphone.fm/adchoices

EPISODE SUMMARY Dealing with frustrating mystery symptoms with no clear diagnosis?  It happens to so many of us.  The average woman sees 4 to 6 doctors before the correct diagnosis is made. And this unfortunately can take years of suffering for some.  That’s why Dr. Sara Szal Gottfried joins me again today to help YOU take charge of your symptoms for good and find the answers you deserve.  In this podcast, we address how trauma presents in the body and impacts your immune system– leading to autoimmune diseases.  But don’t worry, you’ll get the tools you need to understand your trauma response, what labs to always check for, and simple lifestyle tips you can incorporate every day to help you feel your best.  Dr. Sara Szal Gottfried Sara Szal Gottfried MD is a physician, researcher, author, and educator. She’s a global keynote speaker and the author of four New York Times bestselling books about hormones, nutrition, and health. Her latest book is called The Autoimmune Cure, releasing in March 2024. She is Clinical Assistant Professor in Dept. of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, and Director of Precision Medicine at the Marcus Institute of Integrative Health.  IN THIS EPISODE The rise in diagnosed autoimmune diseases in recent years  Common triggers for an autoimmune disease flare-up  Why women are more susceptible to autoimmune disease  Labs for detecting autoimmune disease  Insulin resistance as a risk factor for autoimmune disease  Defining trauma and its relationship to our physical systems  The best ways to approach and treat autoimmune diseases About Dr. Gottfried’s new book on autoimmunity and trauma RESOURCES MENTIONED Dr. Sara Gottfried’s Website  Dr. Gottfried’s Instagram  Get The Autoimmune Cure Book HERE! View the podcast page here: https://drmariza.com/episode574 RELATED EPISODES  #451: Why Do Women Have A Higher Cardiometabolic Mortality Rate Than Men? With Dr. Sara Gottfried #314: Why So Many Women Struggle With Stubborn Weight And The Benefits Of Keto For Hormone Health With Dr. Sara Gottfried #328: How To Get To The Root Cause Of Autoimmune Disease With Donna Mazzola #308: What Is Trauma And How Does It Make Us Sick? With Dr. Elena Villanueva Learn more about your ad choices. Visit megaphone.fm/adchoices

EPISODE SUMMARY Research tells us women are living longer… but are we living healthier?  So many women struggle with midlife weight gain and poor metabolic health.  The reason? Your hormones.  I’ve heard countless women talk about gaining weight out of nowhere during perimenopause and menopause– despite continuing a healthy diet and exercise routine. But traditional approaches to weight loss often fail women in midlife because we're not looking at the full picture. In this podcast, you’ll learn about the top 5 causes of weight gain in midlife, plus I’ll share exactly how you can get started working with me to optimize your metabolism! At 44 years old, I have more metabolic flexibility and energy than in my 30s. So… listen now so you can learn my secrets to feeling young again!  IN THIS EPISODE System-wide changes in perimenopause and menopause  5 main reasons women experience menopausal weight gain What happens with imbalanced sex hormone levels  Declining muscle mass and an increase in body fat percentage Combating insulin resistance in midlife  Fat redistribution during menopause and why it happens  What causes a reduction in metabolic rate and energy expenditure Using metabolic labs to track your trends over time  View the podcast page here: https://drmariza.com/episode573 RESOURCES MENTIONED Join my F-R-E-E Webinar: The Truth About Midlife Weight Gain and Metabolism RELATED EPISODES  #552: The Midlife Muscle Crisis: Why Maintaining Muscle Is Necessary For Fat Loss, Strength And Longevity With Dr. Gabrielle Lyon #546: How To Stay Lean, Energized And Strong By Working With Your Physiology, Not Against It With Dr. Stacy Sims #568: Menopausal Weight Gain, The Benefits Of Bhrt, And Creating Metabolic Flexibility In Midlife With Dr. Tabatha Barber #572: How To Know You Are In Perimenopause Including The 40+ Symptoms Associated With Declining Hormones Learn more about your ad choices. Visit megaphone.fm/adchoices

EPISODE SUMMARY Most women don't even realize they’ve reached perimenopause until they’re already deep into it.  You may feel depleted and exhausted. You may experience brain fog. Or you may have frustrating physical symptoms that you just can’t pinpoint.  If this is the case for you in midlife, you could be in perimenopause.  Over 24 million women in the US are going through perimenopause right now! So… are you ready to find out if you’re one of them?  In this podcast, we unravel the truth about perimenopause, go through common perimenopause symptoms, and discuss what you can do NOW to help alleviate your symptoms for good.  Listen now and become the CEO of your health– at any stage of life!  IN THIS EPISODE Addressing the knowledge gap surrounding perimenopause  Common signs and symptoms of perimenopause  How perimenopause impacts every organ system in the body  The 2 phases of perimenopause  All about your hormone changes in perimenopause  Hormone replacement therapy options  The list of the Top 40 symptoms seen in perimenopause  How to adjust your lifestyle to ease perimenopause symptoms  RESOURCES MENTIONED Perimenopause Research Article  #389: Are Birth Control Pills The Best Remedy For Perimenopause Symptoms? RELATED EPISODES #547: What You Need To Know About The Opill And Hormone Changes In Perimenopause With Dr. Carrie Jones #539: Everything You Need To Know About Navigating Hormone Changes In Perimenopause #476: How To Pivot In Perimenopause To Increase Energy, Metabolism, And Brain Power #449: Advice I Would Give My Perimenopausal Self Learn more about your ad choices. Visit megaphone.fm/adchoices

EPISODE SUMMARY When was the last time you stepped out of your comfort zone? Trust me… I KNOW how much we enjoy the safety of our routines.  But when you live in a life of too much comfort, you end up limiting your own growth.  Don’t worry– Lindsay Schwartz joins me on the podcast today to help you uncover the dream version of yourself so you can feel confident taking those bigger risks you’ve been thinking about.  We talk about everyday tools you can try ASAP to help you gain trust in yourself, embody who YOU want to become, and take the next step toward living your dream life.  Don’t miss this opportunity to become the best version of yourself, and *finally* live the life you know you deserve! Lindsey Schwartz Lindsey Schwartz is an author, investor, master community builder, and the founder of Powerhouse Women. Lindsey mentors women and girls of all ages—from high-achieving entrepreneurs to high school students. After seeing the need for more honest conversations about the ups & downs of entrepreneurship, she created the Powerhouse Women community, annual event, and podcast.  IN THIS EPISODE How Lindsey’s entrepreneurial journey started  Promoting growth through getting out of your comfort zone  Tools to help you get clear on the energy you want to embody   Being bold, making changes, and gaining confidence  The benefits of trying new things you may have not allowed yourself to try in the past  How Powerhouse Women began, and more about the Powerhouse Women Community!  RESOURCES MENTIONED Powerhouse Women August 2024 Event Lindsey’s Instagram Powerhouse Women Podcast  Powerhouse Women Website RELATED EPISODES  #565: How To Live In A State Of Ease And Flow Vs. Overwhelm And Resentment + Reclaiming Your Aliveness With Alexi Panos #564: This Is The Most Powerful Tool I Use To Heal My Body And Optimize My Health With Dr. Mariza #131: How To Create New Possibilities & Achieve Your Dreams At Any Stage With Sheri Salata Learn more about your ad choices. Visit megaphone.fm/adchoices