Energized with Dr. Mariza

What if midlife wasn’t a crisis to survive—but a turning point to optimize your health?  In this episode, I’m joined by the brilliant Dr. Jila Senemar, who breaks down what’s really happening in midlife and why preventative medicine is your greatest advantage.  Instead of waiting for a diagnosis, we explore why being proactive with your hormones, heart, brain, and metabolic health can change the trajectory of your next decades.  Dr. Jila reminds us that women’s health is rarely one-size-fits-all. Rather, it needs personalized, outside-the-box thinking. We talk about removing the shame, stigma, and outdated myths around perimenopause and menopause and celebrating this transition for what it truly is.  Tune in here for honest insight and practical lifestyle shifts to help you thrive in midlife! Jila Senemar, MD, FACOG, MSCP Dr. Jila Senemar is a board-certified OB/GYN with over 20 years of clinical experience. She’s a certified menopause specialist, longevity physician, and proud mom of three, who’s helped thousands of women feel strong and healthy at any age. Dr. Jila blends the best of conventional medicine with cutting-edge holistic solutions. Her individualized patient plans combine conventional gynecology practices with holistic care, prioritizing metabolic health, hormone optimization, and lifestyle redesign. IN THIS EPISODE Recognizing initial symptoms of perimenopause  The importance of prioritizing preventative medicine  Addressing the biggest myths around perimenopause  Supporting your body in ways you may not be used to during midlife  How to shift the midlife and menopause conversation  Setting yourself up for success before reaching menopause  QUOTES “I can be their gynecologist, and I can help them with the other components of their lifestyle modifications with exercise, nutrition, and hormonal optimization.” “I've learned a lot just by going through it and what the method provided me, which is how to learn and listen to my body. It was so different than what I was used to, and I think we each need to find what works for us.” “We need to change all of it. It's normal. It needs to be celebrated. It is what it is. It's part of us just being who we are… That’s our chemistry, that's our biology.” RESOURCES MENTIONED Order my latest book: The Perimenopause Revolution https://peri-revolution.com/ Dr. Jila’s Website Dr. Jila on Instagram  RELATED EPISODES  720: Why No One Talks About Loneliness in Midlife—And Why It’s Not Just You 717: “I Don’t Feel Like Myself Anymore”: The Mental & Emotional Reality of Perimenopause 716: Midlife, Hormones & Heart Health: The Critical Connection You’re Not Hearing About with Cathy Eason 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self

Do you find yourself feeling disconnected even when you’re busy and surrounded by people?  If you've ever felt that ache of invisible loneliness, this episode is for you. We unpack why loneliness can sneak into midlife—especially as hormones shift—and name the quiet grief many women feel but rarely talk about. This conversation is about reminding your nervous system that you’re not doing life alone, and that relationships, community, and meaningful time with friends can make all the difference.  And because loneliness feels like it hits so much harder these days, I’ll share some simple, practical tools to help you reconnect and feel more supported.  Plus, I’ll tell you all about my 7-day jumpstart designed to help you feel grounded, connected, and more like yourself again.  Tune in here!  IN THIS EPISODE Recognizing the feelings of loneliness in midlife  Why perimenopause can bring a sense of loneliness for women  Why so many women push through their feelings in midlife  The benefits of quality relationships and a sense of community Basic strategies to combat feelings of loneliness  How to build community in my 7-day jumpstart program  QUOTES “Loneliness can increase the risk of heart disease, stroke, dementia, anxiety, depression, and yes, more severe perimenopausal symptoms.” “It's disconnection layered on top of hormonal vulnerability. That's why this time really is a zone of vulnerability.” “We're gonna be talking about nervous system regulation and gut health. Really diving into the things that get you feeling the way that you wanna feel again, but more importantly, we're gonna talk about how to stay connected to yourself and to other women while you're in the middle of it.” RESOURCES MENTIONED Join my 7- Day Metabolism and Hormone Jumpstart https://go.drmariza.com/lp/metabolism-jumpstart/ Order my latest book: The Perimenopause Revolution https://peri-revolution.com/ RELATED EPISODES 717: “I Don’t Feel Like Myself Anymore”: The Mental & Emotional Reality of Perimenopause 712: WHY LIFESTYLE MEDICINE IS MITOCHONDRIAL MEDICINE (AND WHAT THAT MEANS FOR YOUR ENERGY, METABOLISM & LONGEVITY) 710: KICKSTART YOUR NEW YEAR: HOW ONE SIMPLE HABIT CAN TRANSFORM YOUR LIFE, HEALTH, AND MINDSET 704: HORMONE INTELLIGENCE FOR WOMEN IN MIDLIFE: HOW TO THRIVE THROUGH PERIMENOPAUSE WITH DR. AVIVA ROMM 575: Transform Your Life Through Self Love, Trusting Your Heart and Raising Your Self Worth with Roxy Saffaie

What if the missing piece to your wellness journey wasn’t a supplement or a workout… but light? In this podcast, we’re talking about one of the most underrated tools in health and hormone optimization: red light therapy. Expert in the area, Ari Whitten, joins me to shine light on red light and all the ways it can boost your health and confidence long term. Ari is a bestselling author, a top podcast host, and one of the most trusted voices in the science of energy, mitochondria, and red light therapy. In this episode, we cover: Why red light therapy is a game-changer for women in midlife How it impacts your hormones, sleep, brain, skin, and fat metabolism What most people get completely wrong about red light dosing And how to avoid wasting money on the wrong devices Ari’s here to cut through the wellness noise and deliver the truth—with clarity and science to back it up. Tune in here for a deep dive into all red light therapy can do for you!  Ari Whitten, M.S. Ari Whitten is the founder of The Energy Blueprint and bestselling author of The Ultimate Guide to Red Light Therapy and Eat for Energy. He has a B.S. in Exercise Science and a Master of Science in Human Nutrition and Functional Medicine. For over 30 years, he’s immersed himself in nutrition science, exercise physiology, and evolutionary biology, as well as cutting-edge areas like neuroscience, geroscience, circadian science, microbiome research, and more. He hosts The Energy Blueprint Podcast, and his books, online programs, coaching, and nutritional supplement line have helped thousands of people worldwide to optimize their health, energy, and longevity. IN THIS EPISODE What is red light therapy, and how can it benefit your health?  How to make time for red light therapy in your routine  The importance of high-quality red light therapy  Different red light devices for targeting your needs in the body  The science and studies behind red light therapy  How to maximize systemic benefits of red light therapy  About Ari’s book: The Ultimate Guide to Red Light Therapy QUOTES“There’s an enormous amount of poor quality devices, worthless devices, junk devices on the market that are a waste of money that won't do anything valuable.” “If your interest is combating arthritis or affecting a certain muscle or tendon injury or ankle sprain or something like that, you want to focus on the dose of light delivered directly to those tissues. On the other hand, if you are interested in general anti-aging health longevity... The bigger concern is actually the total dose of light delivered to your overall body.” “A lot of the focus is on the intensity of the light… But the other thing is: how big of a surface area is that intensity of light hitting? What is the total amount of light delivered to the tissue? That’s going to hugely impact those systemic effects like the release of stem cells into your circulation.” RESOURCES MENTIONED Order Ari’s book: The Ultimate Guide to Red Light Therapy on Amazon https://theenergyblueprint.com/ https://www.amazon.com/Ultimate-Guide-Light-Therapy-Revised/ The Energy Blueprint Website The Energy Blueprint Podcast RELATED EPISODES  623: RED LIGHT THERAPY FOR UPGRADING YOUR MITOCHONDRIA, CELLULAR ENERGY, SKIN AND BRAIN HEALTH WITH JONATHAN OTTO 693: TIRED ALL THE TIME? IT MIGHT BE HIDDEN PROBLEMS WITH YOUR MITOCHONDRIA WITH SIOBHAN MITCHELL 712: WHY LIFESTYLE MEDICINE IS MITOCHONDRIAL MEDICINE (AND WHAT THAT MEANS FOR YOUR ENERGY, METABOLISM & LONGEVITY) 704: HORMONE INTELLIGENCE FOR WOMEN IN MIDLIFE: HOW TO THRIVE THROUGH PERIMENOPAUSE WITH DR. AVIVA ROMM

What if those frustrating symptoms you’ve been blaming on aging are actually signs of inflammation you can change?  In this episode, I sit down with expert Dr. Shivani Gupta to unpack how inflammation quietly shows up in perimenopause—and why it’s not something you have to just deal with.  We explore what Ayurvedic medicine is, and how it offers a holistic, intuitive approach to healing inflammation, soothing the gut, and restoring balance as your hormones shift in midlife.  Dr. Shivani offers simple, practical solutions to help your body feel more resilient from the inside out. She also shares how her targeted supplements are designed to support gut ease, hormone balance, and whole-body vitality.  Tune in here to help calm inflammation and feel more at home in your body again! Dr. Shivani Gupta Dr. Shivani Gupta is an Ayurvedic practitioner and turmeric researcher who helps women reduce inflammation, balance hormones, and boost energy. Her new book, The Inflammation Code, offers a clear, non-diet plan for reducing inflammation. She hosts the Fusionary Health Podcast and created the Emmy-nominated TV show: Vibrant Health with Dr. Shivani Gupta. IN THIS EPISODE How Dr. Shivani became the expert she is in inflammation  The benefits of turmeric for decreasing systemic inflammation  How integrative medicine is key to addressing the underlying symptoms of inflammation and imbalance  Dr. Shivani’s Ayurvedic teas for promoting sleep quality  The easiest self-care ritual you can do from your car  Supplementation dosing for best reducing inflammation  Top benefits from Dr. Shivani’s supplement recommendations  Successful management of inflammation in perimenopause  What to expect in Dr. Shivani’s new book: The Inflammation Code QUOTES “Most people don't recognize or realize those subtle symptoms of inflammation that are accumulating.” “We are all inflamed. Whoever you are, you are inflamed. It’s a slow-burning fire.” “My goal is for everyone to take the elemental design quiz. Learn their constitution and know for themselves… Are they more fire or are they more earth and water in nature? Because once you understand those elements, you can really start applying it to every aspect of your life.” RESOURCES MENTIONED Order Dr. Shivani Gupta’s Book: The Inflammation Code HERE! https://amzn.to/4qyun0U Use code DRMARIZA and get 15% off on your Fusionary Formulas Supplements https://fusionaryformulas.com/?sca_ref=10093791.KsELRqb7lE Dr. Shivani’s Website: Take the Elemental Design Quiz HERE! http://shivanigupta.com 7-Day Inflammation Detox Challenge https://www.7dayinflammationdetox.com/optin1641313075014 Dr. Shivani on Instagram Dr. Shivani on Facebook Dr. Shivani on YouTube  RELATED EPISODES  716: Midlife, Hormones & Heart Health: The Critical Connection You’re Not Hearing About with Cathy Eason #635: The Connection Between Your Gut, Inflammation, Mood, and How to Start Healing Your Microbiome with Tina Anderson 711: Estrogen, Inflammation, and Your Heart Health: What Every Woman Needs to Know with Dr. Sanjay Bhojraj 709: GLP-1 Medications, Gut Health, and Food as Medicine: A Smarter, Personalized Approach for Women in Midlife with Ashley Koff

Feeling totally unlike yourself in midlife?  Don’t worry– this is a REAL and valid feeling.  In this episode, we dive into the hidden neurological shifts that happen during perimenopause, and how these hormone fluctuations impact your brain, mood, and sense of self.  We explore the mental and emotional realities of this transition— changes that are too often misunderstood or brushed off as something to just deal with.  Rather than pushing through, these brain-based shifts are a clear signal that your body is asking for a new level of support.  I’m breaking down what’s actually happening neurologically and why self-love and proper care matter more than willpower. Tune in here for the most practical ways to support your brain through perimenopause! IN THIS EPISODE How hormone shifts in perimenopause impact you physically and emotionally  Supporting your body in a different way during perimenopause  How perimenopause can be the awakening your body needs  The benefits of my 7- Day Metabolism and Hormone Jumpstart Why simple, easy routines are the most impactful for you  All about my Midlife on Fire Collective and how it can help you! QUOTES “We know that 8 out of 10 of the most common symptoms women experience during perimenopause are neurological, cognitive, and emotional. That's why so many women say ‘I don't feel like myself’.” “Perimenopause isn't a breakdown. It's a biological awakening. It's a biological initiation. It's your body asking for a new way forward. Not harder, not faster, but wiser.” “Everyone was amazed at how easy it was to go to sleep a bit earlier, how easy it was to move after meals, how easy it was to move throughout the day, how easy it was to make a morning and evening routine that felt good to them.” RESOURCES MENTIONED Join my Midlife on Fire Collective HERE!  Join my 7- Day Metabolism and Hormone Jumpstart HERE!  Order my latest book: The Perimenopause Revolution HERE RELATED EPISODES  710: KICKSTART YOUR NEW YEAR: HOW ONE SIMPLE HABIT CAN TRANSFORM YOUR LIFE, HEALTH, AND MINDSET 712: WHY LIFESTYLE MEDICINE IS MITOCHONDRIAL MEDICINE (AND WHAT THAT MEANS FOR YOUR ENERGY, METABOLISM & LONGEVITY) 704: HORMONE INTELLIGENCE FOR WOMEN IN MIDLIFE: HOW TO THRIVE THROUGH PERIMENOPAUSE WITH DR. AVIVA ROMM 609: NON-NEGOTIABLE ADVICE I WOULD GIVE MY EARLY PERIMENOPAUSAL SELF

Aging does NOT have to keep us down. In this episode, join me for a feel-good conversation with the CSO of Berkeley Life– Cathy Eason– all about midlife, hormones, and protecting your heart as you age stronger.  Together, we explore how boosting mitochondrial health and blood flow can radically improve energy, resilience, and overall vitality.  Kathy shares actionable lifestyle strategies to increase nitric oxide production for easing symptoms, plus offers supportive solutions when you need a little extra help during perimenopause and menopause.  We also talk about targeted supplements that support heart health, circulation, mood, sleep, stress response, and neurotransmitters—all in one place.  Tune in here to boost your blood flow, help your heart, and thrive through midlife and beyond!Cathy Eason Cathy Eason is the Chief Science Officer at Berkeley Life. She has over 20 years of experience as a functional medicine focused nutritionist, women’s health educator, speaker, and wellness strategist specializing in midlife health. She bridges cutting-edge science with practical solutions for perimenopause and menopause, focusing on cardiovascular health, nitric oxide biochemistry, and whole-body resilience. Cathy’s known for translating complex physiology into empowering insights that help women thrive through midlife and beyond. IN THIS EPISODE Cathy’s perimenopause journey & her non-negotiables for thriving through it  The benefits of regulating your nervous system How insulin resistance impacts perimenopause symptoms  Why we need to talk more about blood flow for whole body wellness  The benefit of nitric oxide in perimenopause and menopause  How to best support yourself through midlife hormone shifts  The positive impact of Berkeley Life supplementation  How to get 15% off your Berkeley Life Nitric Oxide supplement!  QUOTES“We're seeing those perimenopausal signs come on earlier and earlier, and unfortunately, I think it's happening to younger and younger women too.” “We need to stop apologizing for what's happening to us. Recognize that we can be proactive about our health, but we also don't have to apologize for sweating during a meeting, or being a little cranky in the morning because we didn't get good sleep the night before.” “That’s the biggest thing I feel by taking the Berkeley Life supplementation— I have consistent energy every day and I wake up motivated for the day ahead of me. And to me that equates to being energized, to having mitochondrial energy to get me through the day.” RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Order your Berkeley Life Nitric Oxide Support Supplement HERE! https://berkeleylife.pxf.io/Vxvdja Use Code: THRIVE15 for 15% off! Berkeley Life Website Berkeley Life on Instagram Berkeley Life on Facebook Berkeley Life LinkedIn Berkeley Life on YouTube RELATED EPISODES  675: Feeling Off After 40? The Surprising Vitality Molecule to Reignite Your Energy, Libido & Confidence with Cathy Eason 711: Estrogen, Inflammation, and Your Heart Health: What Every Woman Needs to Know with Dr. Sanjay Bhojraj 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 693: Tired All the Time? It Might Be Hidden Problems With Your Mitochondria with Siobhan Mitchell

You can ALWAYS get stronger, no matter your age.  In this episode, I’m joined by muscle-centric medicine expert Dr. Gabrielle Lyon to reframe how you think about your health—starting with muscle.  Life gets busy and chaotic, especially when you’re juggling kids, work, and everything in between. So Dr. Lyon breaks down how to simplify your focus and double down on what truly moves the needle for your health.  At the center of it all? Skeletal muscle– the key driver of metabolic health, strength, and resilience as we age. She explains why protecting and building muscle isn’t about aesthetics—it’s about safeguarding your heart, brain, and long-term vitality.  We’re here to remind you that strength training is really about training for your future self, and it can be easier than you may think. Ready to boost your strength and confidence in midlife? This is an episode you don’t want to miss! 💪 Dr. Gabrielle Lyon  Dr. Gabrielle Lyon is a board-certified physician, founder of the Muscle-Centric Medicine® movement, and New York Times bestselling author. With advanced training in nutritional sciences and geriatrics from Washington University in St. Louis, Dr. Lyon is at the forefront of a health revolution that places muscle, the organ of longevity, at the core of aging well, disease prevention, and optimal performance. Through her clinical work, bestselling book Forever Strong, and top-ranked podcast The Dr. Gabrielle Lyon Show, she challenges outdated paradigms of health and empowers others to build bodies and minds that thrive. IN THIS EPISODE Understanding muscle-centric medicine and why muscle is the organ of longevity Dr. Lyon’s new book full of practical ways to boost muscle health  How to fit building muscle into a busy day-to-day routine  What happens to your strength and muscle mass overtime  The importance of a well-defined strength program in midlife Adding HIIT to your routine without overdoing it  Muscle medicine and movement for your metabolic health  Training for injury prevention and longevity  How recovery can be just as important as training  Navigating exercise and training when traveling  QUOTES “I'm very proud of it because it distills down the science to give you actionable items, why you're doing what you're doing. Protocols for recovery, protocols for heat, protocols for cold, how to eat, how to move, how to think. I mean, it just makes it easy and accessible to everybody.” “The idea that you cannot get stronger or that you've peaked in high school, or that somehow you hit 40 or 50 and you cannot get stronger is not true. You can always get stronger and you can always put on muscle. You do not have to lift heavy, and again, heavy is relative.” “What I think ultimately moves the needle is if we have an idea of where our values are. I think we're at this precipice of women recognizing that strength is critical.” RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Order The Forever Strong PLAYBOOK HERE! The PLAYBOOK is designed as a six-week action plan, balancing science with practical tools, routines, illustrations, and reflection prompts Dr. Lyon’s Website Dr. Lyon’s Instagram Dr. Lyon on YouTube RELATED EPISODES  #552: THE MIDLIFE MUSCLE CRISIS: WHY MAINTAINING MUSCLE IS NECESSARY FOR FAT LOSS, STRENGTH AND LONGEVITY WITH DR. GABRIELLE LYON #632: THE SECRET TO OPTIMAL SLEEP, RESILIENCE, PERFORMANCE AND EMOTIONAL WELLBEING WITH DR. KRISTEN HOLMES #576: HOW TO BUILD BONE, MUSCLE, TENDON, AND METABOLIC RESILIENCE IN PERIMENOPAUSE AND MENOPAUSE WITH DR. VONDA WRIGHT #546: HOW TO STAY LEAN, ENERGIZED AND STRONG BY WORKING WITH YOUR PHYSIOLOGY, NOT AGAINST IT WITH DR. STACY SIMS

Curious how to drink less alcohol, but still make your drinks fun?  Join me in this episode for a refreshing conversation with mocktail expert and holistic nutritionist Blair Horton, who’s on a mission to transform your drinks into a feel-good ritual of self-care. We dive into her new book, Everyday Elixirs, packed with thoughtfully crafted, seasonal, and functional recipes for mocktails and other beverages. Think immunity-boosting citrus, digestion-loving botanicals, anti-inflammatory herbs, and flavors so good you won’t miss the booze! Blair’s philosophy is simple: wellness should be joyful, accessible, and delicious. She walks us through how swapping or reducing alcohol doesn’t have to feel like deprivation—it can actually feel like an upgrade.  Whether you’re winding down after a long day, hosting friends, or proactively supporting your health, Blair shows how a thoughtfully made mocktail can help you feel like the best version of you.  Tune in here! Blair Horton Blair Horton is a holistic nutritionist, natural chef, and author of the new book: Everyday Elixirs. Her love for nourishing the body met her desire to create drinks that feel special. What started as a simple idea for beautiful, alcohol-free options grew into a collection of 80 vibrant mocktail and wellness beverage recipes in her book. She continues to inspire others to choose natural, blood-sugar-balancing beverages to aid in health and longevity, all while feeling (and tasting!) good.  IN THIS EPISODE Blair’s inspiration behind her new book, Everyday Elixirs Easy, fast, and fun mocktails to whip up anytime of year  Creative and tasty matcha drinks  Leaning into the seasons and getting creative with ingredients  Dedicating certain drinks to certain times of the day  Best bedtime drinks to promote restful sleep  Choosing and creating blood-sugar-balancing mocktails  Educating your kids on healthy drinks with real ingredients  Trying out new mocktails and hosting mocktail parties How to create healthier mocktails & even enjoy them out to eat! QUOTES“Anytime you're getting some extra liquid, it's going to be hydrating. And I love to put a pinch of salt in pretty much all of them to bring out the flavor, but also to help our bodies take in the water.”  “If your blood sugar isn't balanced, your mental health is not going to be great… that's very important to me; keeping the drinks lower in sugar.” “I'm always focusing on how we add in the good versus focusing on taking out the bad.” RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ ⁠Join my 7-Day Hormone & Metabolism Jumpstart HERE! https://go.drmariza.com/lp/metabolism-jumpstart/ Blair’s book: Everyday Elixirs Blair on Instagram Check out my Blood Sugar-Friendly Mocktail Recipes HERE! RELATED EPISODES  713: What Alcohol Really Does to Women’s Hormones, Sleep, and Metabolism #619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer #548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne #345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones #712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

Feel like hangovers are hitting harder than ever lately?  In this episode, I’m unpacking why alcohol hits differently in perimenopause—and why that glass of wine you used to tolerate now leaves you feeling off for days.  Even long after drinking, alcohol is still disrupting your brain chemistry, slowing your metabolism, and amplifying inflammation throughout your body.  And as women’s alcohol consumption has quietly increased in recent years, understanding these hidden physiological shifts has never been more important.  That’s why I’m breaking down what’s really happening to your body with each sip, especially during midlife hormonal changes.  But don’t worry, I share my top tips for you to detox from alcohol successfully, curb cravings, and feel in charge of your body again. Tune in here to change your relationship with alcohol and feel more like yourself!  IN THIS EPISODE Why alcohol feels like it hits harder in midlife What a detox from alcohol can look like for you  The facts behind alcohol misuse and binge drinking  What really happens in a woman’s body when drinking alcohol  The symptoms of metabolic dysfunction brought on by drinking  My top recommendations for detoxing from alcohol   How to curb cravings and make non-alcoholic drinking more fun QUOTES “We've been sold a very expensive lie that alcohol helps us relax. And for years, I would've told you that it did just that, that that glass of red wine was self-care, that drinking was harmless.”  “It's not just a hangover anymore. It's not just getting older. Alcohol is impacting your hormones, your brain, your sleep, and your metabolism.” “In order to feed and heal your gut and your liver, we need a much-needed break, and alcohol simply cannot be included.” RESOURCES MENTIONED ⁠Join my 7-Day Hormone & Metabolism Jumpstart https://go.drmariza.com/lp/metabolism-jumpstart/ ⁠Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Check out my Blood Sugar-Friendly Mocktail Recipes HERE! RELATED EPISODES  #619: The Impact of Alcohol on Women’s Health, From Hormones to Cancer #548: The Loaded Truth Behind Mom Wine Culture and the False Need to Wine Down with Celeste Yvonne #345: To Drink Or Not To Drink? Why Drinking as We Get Older Is Hard on Our Hormones #712: Why Lifestyle Medicine Is Mitochondrial Medicine (And What That Means for Your Energy, Metabolism & Longevity)

Ever feel a quiet kind of panic creeping up in midlife? The feeling that even though you’re showing up for everything, you feel empty inside?  This episode is a powerful reminder that you don’t have to live with this feeling forever… better yet, it’s absolutely reversible.  We’re diving into how lifestyle medicine and cellular energy (hello, mitochondria!) are at the epicenter of how you feel, think, and show up every day.  You’ll learn why those mood shifts, energy crashes, and feelings of overwhelm actually make sense — and more importantly, what to do about them.  Then, we’re going back to the basics as I’m sharing my top 10 foundational lifestyle adjustments to help you rebuild energy and vitality without extreme plans or pressure.  If you’re ready to feel like yourself again, start with one simple change and press play — your midlife health reset begins here!  IN THIS EPISODE Navigating the drastic changes in ALL aspects during midlife  What those little powerhouses– the mitochondria– really do How to track metabolic trends before they spiral out of control The benefits of efficient cycle and symptom tracking  The best ways to stabilize your blood glucose and insulin levels  Why strength training, movement, and protein are a MUST  Choosing the RIGHT supplements to support your body  Considering HRT as a beneficial support in midlife  Why your sleep matters more than you think  How to get started with these simple lifestyle must-dos  QUOTES “Lifestyle medicine is mitochondrial medicine. The reason why lifestyle habits like nutrition, sleep, movement, circadian rhythm optimization, even stress support actually work is because they nourish your mitochondria and they optimize your cellular energy.” “What is one simple lifestyle shift you can make that will help your mitochondria produce more energy tomorrow? Choose one. Commit to it for 7 to 10 days and watch what shifts.” RESOURCES MENTIONED Sign up for my 7-day Hormone & Metabolism Jumpstart https://drmariza.com/jumpstart Order my newest book: The Perimenopause Revolution https://peri-revolution.com/ Grab Mitopure to support your mitochondria: https://timeline.com/ENERGIZED Get the Perimenopause Survival ebook here: https://drmariza.com/perisurvival RELATED EPISODES  710: Kickstart Your New Year: How One Simple Habit Can Transform Your Life, Health, and Mindset 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause

Believe it or not, but there is as much cardiovascular risk associated with smoking as there is with the drop in estrogen in perimenopause and menopause.  But don’t worry–  I’ve brought the hilarious, talented, and brilliant Dr. Sanjay Bhojraj onto the podcast to dive into why midlife is a uniquely important—and often overlooked—window for cardiometabolic health, and what you can do about it.  In this entertaining episode, Dr. Bhojraj breaks down why the drop in estrogen matters just as much as traditional risk factors and why so many women’s concerns are missed in conventional care.  We also reframe hormone therapy not as symptom management, but as a powerful tool for optimization, longevity, and long-term heart and metabolic health.  With humor and clarity, this conversation reminds you that you don’t need to overhaul your entire life —small, strategic changes truly add up. Tune in here to learn how to simply and efficiently boost your health, starting with your heart!  Dr. Sanjay Bhojraj Dr. Sanjay Bhojraj is an interventional cardiologist and Institute for Functional Medicine–certified physician who bridges conventional cardiology with functional and lifestyle medicine. He spent 20 years treating disease with procedures and medications, but then shifted his focus toward uncovering root causes to help patients reverse chronic cardiometabolic conditions through food, sleep, stress optimization, and lifestyle change. Dr. Sanjay is the founder of the Well12 program and host of The Curious Cardiologist podcast, where he explores the science of longevity, inflammation, and human performance. His passion is helping people reclaim their health through simple, lasting changes. IN THIS EPISODE How Dr. Bhojraj moved into functional cardiac medicine  What age to start paying closer attention to cardiovascular health Advocating for yourself and what labs you should be asking for  Why taking care of your cardiovascular health is crucial during midlife hormonal changes  Looking at your metabolic health before starting HRT  Metabolic markers to pay attention to in midlife  Non-negotiable small tweaks to improve your heart health  How bringing joy to your life can be the best tool for your health  QUOTES “We need to talk about sleep, we need to have an intelligent discussion about diet and what that means. And we need to think about hormones too, because hormonal health is so central to cardiovascular health, and that is just not something that we talk about in cardiovascular training.” “It's like contributing to your 401k in your twenties, right? Like $200 doesn't seem like a lot, but when you're 65, you're now retiring a millionaire– depending on how well you invest, because you made those small, little, little habits, those little changes. So that decade of the forties becomes super important, particularly because in women, that's when perimenopause starts to happen, right?” “The point is that I think first of all, start with something that you can do, right? Again, it's 1% shifts. You don't have to change a thousand different things.”RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Check out Dr. Sanjay’s Signature Well12 Metabolic Program HERE! https://lagunamedicine.com/well12 Dr. Sanjay’s Website Dr. Sanjay on Instagram Dr. Sanjay’s Podcast: The Curious Cardioloist Dr. Sanjay on Facebook RELATED EPISODES  704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 678: How to Turn Perimenopause Into Your Metabolic Window of Opportunity + My Simple Daily Protocol To Feel Amazing #451: Why Do Women Have a Higher Cardiometabolic Mortality Rate Than Men? With Dr. Sara Gottfried

You don’t have to overhaul your life with your New Year's Resolutions. Small habits, when done consistently, can completely change your health trajectory– changing your LIFE.  In today’s episode, I’m flipping the script on midlife health—because you don’t need another restrictive plan or pressure-filled protocol to feel better.  Instead, I’m sharing my top five simple yet powerful habits that can truly shift your energy, metabolism, and mindset in midlife.  These are realistic, supportive practices designed to meet you where you are, not demand more discipline or perfection.  You’ll also hear how you can build real momentum alongside thousands of women in my FREE 7-day Metabolism & Hormone Jumpstart Challenge. In just one week, you can reignite your energy, reset your metabolism, and start feeling like yourself again—without willpower battles or crash diets.  Tune in here for a science-backed, supportive reset that actually works! IN THIS EPISODE Overcoming the post-holiday season fatigue and burnout  The reset you need to start the new year right Looking at your own habits that make your life run smoother My top 5 go-to habits to boost energy and metabolism  How consistency with even ONE of these habits is life-changing All about my FREE 7-day Hormone & Metabolism Jumpstart  QUOTES “The holiday season– it's a lot. It's a lot on our nervous system. It's a lot on our metabolism, it's a lot on our hormones. And [all the] while midlife, perimenopause, and menopause are playing behind the scenes.” “Here's the thing, you don't need to do all the things, but choose one habit. And committing to it can change your entire health trajectory, and that changes your life.” “You need a jumpstart that honors your body and nervous system right now. This isn't about perfection; it's about momentum. This isn't about restriction, it's about support. It's about wins. So let's do this together.” RESOURCES MENTIONED Sign up for my 7-day Hormone & Metabolism Jumpstart https://drmariza.com/jumpstart Order my newest book: The Perimenopause Revolution https://peri-revolution.com/ RELATED EPISODES  707: Before You Plan 2026, Ask Yourself This: 12 End-of-Year Questions to Realign Your Energy, Goals, and Hormones 704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause

Ready for a judgment-free conversation about GLP-1 agonists and what they can truly offer midlife women seeking better energy, metabolic health, and longevity? In this podcast, hormone and nutrition expert Ashley Koff joins me to break down the noise and misinformation around GLP-1s, reframing them as one possible tool—not a magic fix—within a much bigger picture of whole-body health.  Ashley shares how to advocate for yourself as an empowered patient, ask better questions, and partner more effectively with your healthcare provider with confidence.  We also dive into why nutrition and lifestyle are essential foundations for optimizing hormones, whether you’re using GLP-1s or not. Most importantly, we emphasize listening to your body and making informed choices that support long-term vitality.  If you’re curious about GLP-1s and want clear, compassionate guidance for midlife health, this is a must-listen episode! Ashley Koff, RD Ashley Koff is the founder of The Better Nutrition Program (BNP), the Nutrition Course Director for UC Irvine’s Susan Samueli Integrative Health Institute's Integrative and Functional Medicine Fellowship, and a faculty member at the Integrative and Functional Nutrition Academy (IFNA), where she teaches “An Integrative and Functional Nutrition Approach to Obesity and Weight Management.” She’s also the author of the upcoming book, Your Best Shot. As a practitioner for over 25 years, Koff has been recognized as one of CNN’s Top 100 Health Makers, featured in InStyle as “Hollywood’s Leading Dietitian,” and selected as Westin’s Global Nutrition Ambassador. RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Ashley’s Book: Your Best Shot GLP-1 Optimization Assessment The Better Nutrition Program Website Ashley on Instagram IN THIS EPISODE Ashley’s personal experience with GLP-1s and their success   Addressing the judgment around GLP-1 usage in society  Overcoming the hurdles regarding accessibility to GLP-1s  Looking at trends in current women’s health and in children  How to reset certain hormones naturally for optimal performance  How to cut through the conflicting nutrition advice in the media  Why hormones like GLP-1s need to be a part of the midlife conversation  About Ashley’s new book and The Better Nutrition Program! QUOTES “That means your weight-health hormones are going to be impacted. And let's look at this whole thing systemically– I think there's a lot of ways we can go in this, but one of the things I'm very concerned about is the way that people are being judged.” “I think in that way the biggest answer I would have for you is for us to stop blaming the medication for working the way the medication is supposed to work. And this is where I think the physician and dietician collaboration, comes in and says, actually, these are all the things that we need to experiment with or we need to explore, investigate if this is what your outcome is on the medication.” RELATED EPISODES #621: The Truth About Metabolic Health, Hormones and GLP-1s with Tyna Moore #647: Hormone Optimization Therapy (HOT) Isn’t Your Mom’s HRT + It’s One Of The Best Strategies For Longevity with Dr. Amy Killen #605: Breaking the HRT Confusion: The Truth Behind Hormone Replacement Therapy for Perimenopausal Women with Karen Martel 656: The Dangers Of NOT Prescribing Bioidentical HRT + Migraines, Testosterone and Mitigating Inflammation with Dr. Louise Newson

Perimenopause and menopause can feel like a time of massive change.  Because it IS! And with physical and hormonal changes comes the need for a big upgrade to your exercise and wellness routine. That’s why I’ve brought expert Brian Keane onto the podcast to offer insight on optimally evolving your healthy habits to move with you through this wonderful season of life.  We dive into why restriction or an all-or-nothing approach to exercise can completely backfire in perimenopause and what to focus on instead for strength, energy, and longevity.  Brian also shares the most overlooked opportunities for building sustainable, effective wellness habits in midlife.  If you’re ready to lean into this powerful season of life with confidence (and less frustration), this episode is for you! Tune in now.  Brian Keane Brian Keane is a 3x bestselling author, certified strength and conditioning coach, sports nutritionist, and the host of the top podcast, The Brian Keane Podcast. Brian has been a featured speaker at prominent wellness events, and was a Keynote speaker at Google HQ for their 2018 wellness event. Outside of business, he’s completed some of the world’s most grueling feats, including six consecutive marathons through the Sahara Desert, a 230km trek through the Arctic, and multiple ultra-marathons—highlighted by a 100-mile race through the desert in Nevada. IN THIS EPISODE Why your nutrition and exercise routine must change in midlife  Adjusting your mindset for optimal strength and resilience  Top strength and exercise recommendations for midlife women  The benefit of consistency in fitness vs. an all-or-nothing approach  Some of the most overlooked opportunities for healthier fitness and nutrition habits in midlife Non-negotiable force-multipliers for a healthier you Why sleep is the best thing you can do for your health Debunking certain health and wellness myths seen in the media  QUOTES“You don't judge a tree for its leaves falling off in autumn– don't judge yourself for moving into a new season of life.” “We can sometimes fail to see that the small things make a massive difference, whereas in other areas of life, you will do small things with your partner, with your son, with your daughter, and you know that they compound– putting them to bed, reading the story, having that time, you know that these small little things add up to building up that relationship and making it stronger. But with exercise, it's very easy to take an all or nothing approach.” RESOURCES MENTIONED My Newest Book: The Perimenopause Revolution  https://peri-revolution.com/ Connect with Brian HERE! Brian on TikTok Brian on Instagram Brian on Facebook Brian Keane Fitness on YouTube  RELATED EPISODES  #546: How to Stay Lean, Energized and Strong By Working With Your Physiology, Not Against It with Dr. Stacy Sims 684: The 5-Minute Workout That Boosts Metabolism, Energy & Reverses Aging with Ulrich Dempfle 657: How to Prevent, Manage, and Even Reverse Osteoporosis Naturally: The Hormone-Bone Health Connection Every Woman Needs to Know with Dr. Doug Lucas  #616: Jump-Start Your Metabolism and Put Your Body into a Thermogenic Fat-Burning State with Stu Schaefer

At the end of a busy year, you’re probably feeling like you’ve been running on empty while pouring into everyone else.  So in this reflective episode, I invite you to pause and look back on 2025 with honesty and compassion for yourself. Together, we address the exhaustion so many midlife women are carrying and create space for a much-needed reset after a full and demanding year.  You’ll be guided through what truly worked in 2025, what you’re ready to release, and what you want to consciously carry forward as you turn the page.  With a focus on discernment, alignment, and intention—hallmarks of the perimenopausal journey—this episode offers 12 powerful reflection questions to help you find clarity on all you’ve gone through this year.   Tune in to honor how far you’ve come and step into 2026 with renewed confidence and purpose! IN THIS EPISODE Taking what I’ve learned in 2025 into the new year  Discovering what you want to call on in 2026  The benefits of taking time for reflection activities  How to make the most of a dedicated reflection time  My 12 end-of-year reflection questions for your 2025 Highlighting what you would like to see more of in 2026 QUOTES“I feel like this is the season of slowing down or at least becoming a bit more discerning about what we're saying yes to and what we're saying no to.”  “I want to invite you into an end-of-year reflection practice, not the kind that's overwhelming or guilt-inducing. Just real simple questions that help us reconnect with what worked, what didn't, and who we want to be, and who we need to be in the next year to come because without reflection, we are destined to repeat.” “May 2026 be your most vibrant, energized, and aligned year yet– may you get all the wins, or at least one, right? Give me the wins!” RESOURCES MENTIONED My Newest Book: The Perimenopause Revolution https://peri-revolution.com/ ⁠Use code ENERGIZED and get $100 on your first CAROL Bike order https://carolbike.pxf.io/GK3LaE⁠ Join me on Instagram! RELATED EPISODES  #614: Thoughtful Reflection Questions to Set the Stage for Your Best Year with Dr. Mariza #625: Effective Tools to Calm Stress Deregulation and Create Peace in the Chaos with Katie Wells 699: Managing Anxiety and Identity in Midlife + Why You Need Community More Than Supplements with Rosie Acosta 697: Hold Nothing: How to Find Stillness, Strength, and Soulful Connection Through Life’s Transitions with Elena Brower

Feeling totally drained amidst the holiday chaos?  In this episode, I’ll be sharing with you my five practical, no-fluff tips to help you boost your energy and stay grounded during one of the busiest seasons of the year.  Because here’s the truth: burnout does not have to be your baseline, even when your plate is overflowing.  These simple, doable habits are designed to support your hormones, protect your sanity, and help you feel more present—starting right now.  Even better, they’re meant to build momentum that carries you beyond the holidays and straight into 2026 feeling stronger and more energized than ever.  Tune in here for a refreshing reset and real-life strategies you can actually stick with this season and beyond! IN THIS EPISODE My top ways to avoid the holiday burnout  Energy boosting habits for a healthier holiday  Starting your morning routine with an evening routine  How to liven up your daily water intake Supporting yourself with metabolically healthy meals  How to easily bring joy through music and movement  Walking into your New Year with energy and intention  QUOTES “The next energy boosting habit number 5- this one is big because we could all use a little bit of this- is protect your energy. Like your life depends on it because it does, right?” “It's just one thing after the other. It's so exhausting. Even though you may be smiling, I bet sometimes you're not. And people pick up on that energy. Family picks up on that energy.” “The key is to remember that your energy is sacred. You have more power than you think to protect it. So if you take anything away from this episode, let it be this– you matter. Your well-being matters.” RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Use code ENERGIZED and get 20% off on your Timeline order http://timeline.com/ENERGIZED RELATED EPISODES #682: The Simple Daily Habit That Balances Blood Sugar, Boosts Energy & Extends Longevity ​​#678: How to Turn Perimenopause Into Your Metabolic Window of Opportunity + My Simple Daily Protocol To Feel Amazing #452: 5 Simple Hacks to Avoid Feeling Stressed and Triggered During the Holidays #458: 3 Ways to Manage Glucose Spikes During the Holidays

Perimenopause and menopause should be a time of possibility—not of decline.  Here to help me dive into this topic is renowned women’s health expert Dr. Jessica Shepherd, who shares how this powerful transition invites us to look inward and decide how we want to show up physically, emotionally, and metabolically as we age.  We explore the real hormonal changes happening in midlife and why this season can actually put you back in the driver’s seat of your health and wellbeing.  You’ll hear a refreshing, science-backed perspective on aging that challenges the old narrative, leaving you feeling confident and strong. Plus, you’ll hear our top non-negotiables and lifestyle recommendations to help you feel like your best self.  If you’re ready to redefine what midlife and longevity can look like for you, this episode is a must-listen. Tune in to thrive through perimenopause, menopause, and beyond! Jessica Shepherd, MD, MBA, FACOG Dr. Jessica Shepherd is a board-certified OB/GYN, Chief Medical Officer of Hers, and author of Generation M, the chart-topping book redefining women’s health. A leading voice in women’s wellness and longevity, she’s a regular on Good Morning America and frequently featured on The Today Show, CNN, LIVE with Kelly and Mark, Vogue, Cosmopolitan, and more. With a no-nonsense approach and deep medical expertise, she’s helping women cut through the noise, take control of their health, and feel their best at every stage of life. IN THIS EPISODE Lessons learned from navigating transitions in midlife  Non-negotiable health habits for perimenopause and beyond Redefining menopause for our generation of women  Addressing the conversation of midlife hormone replacement  The neuroendocrine transition and what’s happening cognitively in perimenopause and menopause   Altering your emotional bandwidth in menopause  The importance of finding connection and community in midlife Tips for staying grounded in a healthy routine and lifestyle  Where to get more of Dr. Shepperd & her book: Generation M QUOTES “In the perimenopausal space, it's kind of like when your indicator comes on and says that you have low gas. And as you see that signal, the goal is [to] go refuel. Let me use this opportunity to go refuel. Perimenopause is the time to start getting some things in place to refuel: changing your diet, incorporating more protein, but also fiber. Looking at what you may be depleted in to refuel.”  “I want to really change that narrative of what we do for our health, how we think of ourselves in health, and start those conversations earlier.”  “I think resilience is key. But many times we have to practice it. We have to be expanded to come back, and if we don't allow for that growth, then we are not resilient. And we know that mentally and emotionally and physically, the body is built to be resilient, but we have to teach it that as well.” RESOURCES MENTIONED Order Dr. Shepherd’s Book on Amazon HERE ⁠https://www.amazon.com/Generation-Living-Well-Perimenopause-Menopause/dp/1454954892⁠ Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Dr. Jessica Shepherd’s Website Dr. Jessica Shepherd on Instagram Modern Meno on Instagram RELATED EPISODES  704: Hormone Intelligence for Women in Midlife: How to Thrive Through Perimenopause with Dr. Aviva Romm 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause

Perimenopause and menopause can bring surprising changes to your brain—making multitasking even harder and emotional overwhelm way more real. That’s why in this episode, women’s health expert Dr. Aviva Romm joins us to break down what’s really happening cognitively in midlife and how these shifts can be a normal, navigable transition.  Together, we’re debunking common perimenopause myths and unpacking how sleep, nutrition, exercise, and daily lifestyle choices can dramatically support your brain power and emotional resilience.  Dr. Romm shares her top practical tools that will help you feel clear, focused, and confident as your body evolves in midlife.  Ready to thrive—not just survive—through midlife and beyond? Tune in now and discover how to support your brain and body so you can step into this next chapter feeling your best! Aviva Romm, MD Dr. Aviva Romm is a Yale-trained family physician, midwife, and herbalist who’s been a leading voice in women’s, maternal, and environmental health for over 35 years. She’s the author of nine books, including the landmark Botanical Medicine for Women’s Health, the New York Times bestseller Hormone Intelligence, and the forthcoming Force of Nature, a groundbreaking guide to perimenopause and menopause. Dr. Romm sees patients in New York, Massachusetts, and via telehealth. She also runs acclaimed online health programs and hosts the popular podcast On Health with Aviva Romm, empowering women worldwide. IN THIS EPISODE Navigating symptoms and changes in perimenopause  The cognitive emotional overwhelm that happens for women  Recognizing the common causes of midlife cognitive issues  The importance of advocating for yourself with your doctor   The massive benefits of sleep for cognitive functioning  Why you should focus on strength training in perimenopause  Creating your own community for perimenopause support  Debunking the myths and misinformation in the media around perimenopause and menopause  QUOTES“So often sleep is disrupted by perimenopause and menopause. What a lot of women don't realize is you can be having hot flashes but not consciously registering you're having hot flashes. So a lot of women are being woken up by hot flashes they didn't realize they were having.” ”We desperately need more practitioners who can answer those questions for women, whether it's a more natural, holistic approach that does or doesn't include hormone therapy, antidepressants, or any of the other things. Because the other problem is that these doctors are often doling out pharmaceuticals for sleep.” ”We now know that the impact of declining estrogen and progesterone on the brain [and] on the nervous system absolutely has an impact on anxiety, depression, and sleep.”  RESOURCES MENTIONED Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Use code ENERGIZED and get 10% off on your MitoQ order https://www.anrdoezrs.net/click-101585564-17091761 Dr. Aviva Romm’s Website Dr. Aviva Romm on Instagram Dr. Aviva Romm’s Podcast: On Health  RELATED EPISODES  701: Mood Swings, Brain Fog & Exhaustion: The Hormone Conversation You Deserve with Dr. Carrie Jones 690: The Perimenopause Revolution: Why midlife isn’t the end — it’s the beginning of your most energized, powerful, and vibrant self 689: The Hidden Brain Shift: Why Perimenopause Symptoms Start Earlier Than You Think 686: Your Second Puberty Explained: What’s Really Happening to Your Body in Perimenopause 673: From Fatigued to Energized: Reclaiming Sleep in Midlife With Evidence-Based Solutions

The immune system is a MASSIVE key to your overall health. So what can you do to best support it and truly THRIVE at any age?  In this episode, pioneering functional medicine expert Dr. Jeffrey Bland joins me to explore how immune system rejuvenation can be a game-changer for long-term health. We dive into the idea that food truly is medicine, and how targeted nutrition (while minimizing ultra-processed foods) can help the immune system recover AND strengthen.  Dr. Bland shares exciting insights on immuno-rejuvenation and spotlights an ancient yet “new” superfood—Himalayan Tartary Buckwheat—that’s paving the way for the future of nutrition and longevity. Together, we unpack how chronic stress, inflammation, and poor nutrition quietly tax the body over time, increasing disease risk, and what you can do to interrupt that cycle.  Ready for real healing to occur? Tune into this episode for realistic, practical lifestyle strategies for sleep, stress, and nourishment to help you feel stronger, more resilient, and energized for your years ahead! Jeff Bland, PhD Dr. Jeffrey Bland is the founder of Big Bold Health, a company on a mission to transform how people think about the immune system. Jeff’s career in health spans more than 40 years. As a nutritional biochemist by training, he began his career as a university professor and later spent three decades in the natural products industry. In 1991, he and his wife founded The Institute for Functional Medicine. In 2012, Jeff founded another educational nonprofit called the Personalized Lifestyle Medicine Institute. Jeff is the author of The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life, as well as countless other books and research papers. IN THIS EPISODE Understanding the root causes of disease in functional medicine The importance of your immune and nervous systems The negative impacts ultra-processed foods have on your body  The significance of immune system rejuvenation for your health  Top food recommendations for optimal immune system health  How Tartary Buckwheat can enhance health and longevity  The drivers of neuroinflammation in the brain  Lifestyle practices to support physical and emotional resiliance   About Dr. Jeffrey Bland’s company, Big Bold Health  QUOTES“The only 2 places that are surveying the outside world to tell our inside body how to work 24/7 are the nervous system and the immune system. And those two systems are interconnected and they regulate how we look, act and feel. They speak to every organ of our body.” “That science supports the fact that when you intervene with the right things [in] your body in a fairly short period of time–three months– [it] can turn itself around.” RESOURCES MENTIONED Use code MARIZA and get 20% off on your Timeline order https://shop.timeline.com/MARIZA Order my new book: The Perimenopause Revolution https://peri-revolution.com/ Dr. Jeff Bland’s Website: Big Bold Health Dr. Jeff’s Book: The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer, and Happier Life Dr. Jeff Bland on Instagram See more from Big Bold Health on Instagram RELATED EPISODES  #667: The Hidden Foods and Habits Fueling Brain Inflammation And How to Reverse It Naturally with Dr. Austin Perlmutter #636: Improve Your Mood, Clear Brain Fog & Reverse Autoimmune Disease by Healing Your Microbiome with Dr. Steven Gundry #601: The Food You Eat Will Impact Your Menopause Journey + Foods to Ease Menopause and Promote Longevity with Dr. Federica Amati 698: Food Noise, Cravings, and Midlife Weight Gain: How to Regain Control Naturally with Sarah Kennedy

I’m one of millions of women specifically trying to parent themselves while parenting children… and it can be seriously exhausting. And when childhood trauma still comes back to haunt us in midlife and beyond, life can feel impossible.  That’s why I’ve invited trauma expert Anna Runkle on for this powerful episode to help unpack why so many midlife women are still impacted by old trauma, and how that buried stress shows up in our bodies.  We dive into the hidden ways trauma can lead us to isolate, dysregulate our nervous system, and disrupt key hormones like cortisol, dopamine, and serotonin.  Anna and I break down how this cascade of stress and deregulation can spark inflammation, oxidative stress, blood-sugar swings, and even contribute to autoimmune issues that so many women face.  But most importantly, Anna shares simple, compassionate tools to help regulate your nervous system and finally begin healing the deeper patterns driving overwhelm in midlife.  Ready to feel more grounded in this season of life? Hit play and listen now! Anna Runkle Anna Runkle is the creator of the popular YouTube channel, blog, courses, and coaching programs that provide tools for adults to heal dysregulation and other common trauma symptoms, helping them feel better and change their lives. Anna’s methods were developed through research, her mentoring of hundreds of individuals over the years, and her direct experience healing her own symptoms of early trauma. She’s the author of Re-Regulated: Set Your Life Free from Childhood PTSD and the Trauma-Driven Behaviors That Keep You Stuck and Connectability: Heal the Hidden Ways You Isolate, Find Your People, and Feel (At Last) Like You Belong.  IN THIS EPISODE Understanding nervous system deregulation  How Anna learned to adapt after childhood trauma  Symptoms that can manifest from over-functioning  How to manage stressors and stay regulated day to day  Top ways we can start to regulate, especially when deregulated  How connection can be a huge tool for healing  Free resources and where you can find more from Anna!  QUOTES“All these weird symptoms that I had… It's neurological dysregulation. It's really normal. Everybody gets dysregulated sometimes, but those of us who are traumatized as kids are often more prone to it. It happens more easily. It's more intense. It's harder to get out of.” “Early trauma is very strongly correlated later in life with high rates of cancer, diabetes, heart disease, autoimmune disorders, reproductive disorders, just about everything bad.” “Those three things– dysregulation, disconnection, and self-defeating behavior– those are the things that can just take you out and keep you stuck in trauma forever. So the good news is you can learn to reregulate.” RESOURCES MENTIONED Order Anna’s Book: CONNECTABILITY: Heal the Hidden Ways You Isolate, Find Your People, And Feel (At Last) Like You Belong HERE Order Anna’s other book: Re-Regulated: Set Your Life Free from Childhood PTSD and the Trauma-Driven Behaviors That Keep You Stuck HERE Anna’s Website Anna Runkle on YouTube Anna Runkle on Instagram RELATED EPISODES  681: The Biology of Trauma: How Stress Gets Stored in Your Body (and Passed On to Your Kids) and How You Can Start To Heal with Dr. Aimie Apigian #629: Unlocking Emotional Resilience with Awareness, Lifestyle and Tools to Regulate Your Stress Triggers with Dr. Drew Ramsey 685: End Emotional Outsourcing: Break Free from Codependency, Perfectionism & People-Pleasing with Beatriz Albina #308: What Is Trauma and How Does It Make Us Sick? with Dr. Elena Villanueva