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Energized with Dr. Mariza

Dr. Mariza Snyder

Energized host and bestselling author Dr. Mariza Snyder puts the power back in your hands so that you can age powerfully and live life to the fullest. Get ready to navigate your hormone and metabolic journey with wisdom and grace throughout your forties and beyond. 

Each episode will leave you feeling empowered with the knowledge of how your body actually works by providing root-cause explanations for the symptoms you’re facing (with a side of real talk) along with proven, research-driven solutions to reset your metabolism, fatigue, and hormones. In each information-packed episode, you will discover solutions designed to reclaim your energy and aliveness so that you can feel ENERGIZED in your body and become the CEO of your health. 

Visit www.drmariza.com for hundreds of free recipes and resources, plus game-changing programs, products, and incredible support designed to optimize your metabolism, energy, and brain function as you powerfully navigate the second half of your life.  

This podcast was formerly named "Essentially You with Dr. Mariza".

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  • 38 episodes
  • a few times a week
  • Avg 55 min
  • English

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  • Tuesday · 1 hr

    783: Why Your Vaginal Health Changes After 40 (And What You're Missing) with Wendy Strgar

    Recurring UTIs. Vaginal dryness. Burning. Painful sex. BV that comes back again and again. So many women are dealing with these symptoms, especially during perimenopause and menopause, yet vaginal health remains one of the least discussed areas of women’s healthcare. In this episode, Dr. Mariza sits down with Good Clean Love founder Wendy Strgar for a candid conversation about the vaginal microbiome, what can disrupt it, and why declining estrogen can leave vaginal and urinary tissues more vulnerable to dryness, irritation, pain, and recurrent symptoms. Wendy shares how her own experience with painful sex and severe irritation after pelvic surgery led her to begin investigating the ingredients in common personal care products and eventually build Good Clean Love. They unpack the importance of vaginal pH, protective bacteria, the vaginal epithelial barrier, and why simply treating every recurrence as another yeast infection or prescribing the same medication repeatedly may not address what is actually happening. They also explore what happens as estrogen declines, why symptoms can become especially severe after cancer treatment or chemical menopause, and why women deserve better language, education, testing, treatment options, and clinicians willing to take vaginal pain seriously. Because vaginal discomfort, recurrent infections, painful sex, and dryness should never simply be dismissed as the inevitable price of getting older. WENDY STRGAR Wendy Strgar is the founder of Good Clean Love, a women’s intimate and vaginal health company that grew out of her own search for products she could comfortably use after experiencing significant pain and irritation following childbirth and pelvic surgery. Over the years, Wendy has focused her work on vaginal microbiome health, product formulation, education, clinical research, and expanding access to vaginal healthcare. In this conversation, she shares what she has learned from working with researchers, clinicians, and women struggling with chronic vaginal symptoms and why she believes vaginal microbiome health deserves a much larger role in women’s healthcare. IN THIS EPISODE How Wendy’s own experience with painful sex and irritation led to the creation of Good Clean Love Why the vaginal microbiome deserves the same attention we increasingly give the gut microbiome How declining estrogen can contribute to dryness, irritation, pain, and changes in vaginal and urinary health Why recurrent BV, yeast symptoms, and UTIs may require a deeper look at what organisms are actually present The role vaginal pH and the epithelial barrier play in maintaining a healthy vaginal environment Why some personal lubricants and vaginal products may aggravate already-sensitive tissue What women should know about vaginal changes during perimenopause, postpartum, and chemical menopause Why recurrent symptoms deserve more than another round of the same treatment How better language, testing, and access to knowledgeable clinicians could transform vaginal healthcare QUOTES “The problem is that you need to create the environment for that healthy bacteria to survive.” “We like to say restore and maintain.” “Quality of life after you go through something like that, we deserve that.” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads. Join the Book Club now! https://drmariza.com/bookclub Use code DRMARIZA and get 10% off on your Womeness Order https://www.womaness.com/DRMARIZA Improve your Vaginal Health: Subscribe to Wendy Strgar Substack https://wendystrgar.substack.com/ Good Clean Clinical Care https://goodcleanclinicalcare.com/ Good Clean Love Pages https://goodcleanlove.com/pages/meet-ceo-wendy-strgar Good Clean Love Instagram Wendy Strgar Instagram RELATED EPISODES 779: How Did We Get Hormones So Wrong? The HRT Story Every Woman Should Know with Dr. Louise Newson 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 661: When “Normal” Isn’t Normal: How to Be Heard (and Taken Seriously) at the Doctor’s Office 572: How to Know You Are in Perimenopause Including the 40+ Symptoms Associated with Declining Hormones

  • October 15 · 55 min

    782: Your Eyes Are Fine. So Why Is Your Brain So Exhausted? with Dr. Bryce Appelbaum

    Have you ever gotten to the end of a long day on your computer and felt like your brain was simply done? Your eyes are tired. You can’t focus. Light feels irritating. Reading takes more effort. Maybe you even start avoiding your phone because you cannot look at another screen. Most of us assume that means our eyesight is getting worse. But in this episode, Dr. Mariza sits down with neuro-optometrist Dr. Bryce Appelbaum to explain why eyesight and vision are not the same thing. Eyesight describes how clearly you see. Vision involves how your brain receives, filters, processes, coordinates, and responds to the information coming through your eyes. And when that eye-brain connection isn’t functioning efficiently, symptoms can show up as headaches, motion sickness, dizziness, trouble focusing, sensory overload, brain fatigue, and even ADHD-like behaviors. Dr. Bryce also explains why screens place such unusual demands on the visual system, why functional vision issues can become more noticeable during midlife, and how concussion and other brain injuries can disrupt vision even when standard eye exams look normal. The encouraging part? The brain remains adaptable. Through targeted vision training and the right evaluation, Dr. Bryce explains that the eye-brain connection can often be retrained and strengthened at almost any age. DR. BRYCE APPELBAUM Dr. Bryce Appelbaum is a neuro-optometrist specializing in vision performance and helping people improve how their eyes, brain, and body work together. His work focuses on functional vision, visual processing, traumatic brain injury, concussion recovery, learning challenges, screen-related visual stress, and vision performance training. In this conversation, Dr. Bryce explains why a traditional eye exam may miss important functional vision problems and why improving vision can involve far more than simply changing a glasses or contact lens prescription. IN THIS EPISODE Why eyesight and vision are two very different things How functional vision problems can cause brain fog, headaches, motion sickness, and sensory overload Why visual processing problems can sometimes look like ADHD How changing hormones and screen exposure can increase visual strain in midlife Why screen time places unusual demands on the eye-brain connection The childhood signs that may point to an undiagnosed functional vision problem Why concussion and traumatic brain injury can affect vision even when eyesight appears normal How vision performance training uses neuroplasticity to retrain the brain Practical ways to reduce screen strain and support healthier visual development QUOTES “Any brain at any age has the opportunity to be trained and rewired.” “There’s neuroplasticity for vision at every age.” “If we’re testing, we’re not guessing.” RESOURCES MENTIONED Stop surviving and start thriving, join Midlife on Fire Collective now https://drmariza.com/trial Get $200 off ScreenFit™ with code DRMARIZA: https://checkout.screenfit.com/screenfit-vision-foundations/?coupon=DRMARIZA Get 10% off Digital Performance Lenses™ and more in the MyVisionFirst™ Shop with code DRMARIZA: https://shop.myvisionfirst.com/discount/DRMARIZA Try ScreenFit™ for free: https://www.screenfit.com/preview Take the free online vision assessment: https://www.myvisionfirst.com/quiz Get the free guide, 5 Steps to Better Vision: https://www.screenfit.com/5-proven-secrets-to-relieve-eye-strain Learn more about MyVisionFirst™: https://www.myvisionfirst.com Learn more about ScreenFit™: https://www.screenfit.com Follow Dr. Bryce Appelbaum on Instagram and YouTube: @drbryceappelbaum RELATED EPISODES 744: The Midlife Brain Reset: How to Protect Your Memory, Focus, and Mental Sharpness Starting Now 668: Your Brain on Perimenopause: The Hidden Neurological Transition No One Warns You About 728: Why Brain Fog Isn’t Random: The Hormone Shift Behind It 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

  • October 13 · 1 hr 2 min

    781: What If It’s Not Anxiety, Burnout, or “Just Your Hormones”? The Hidden Signs of ADHD in Women with Dr. Jolene Brighten

    What if the brain fog, overwhelm, time blindness, racing thoughts, and shorter emotional fuse showing up in your 40s aren’t just perimenopause? For many women, ADHD has been hiding in plain sight for decades. In this episode, Dr. Mariza sits down with women’s hormone expert and author Dr. Jolene Brighten to unpack why ADHD looks so different in women, why so many girls learn to mask their symptoms, and why changing estrogen levels during perimenopause can make those coping strategies suddenly stop working. Dr. Brighten explains how ADHD in women may look less like the stereotypical hyperactive child and more like people-pleasing, perfectionism, constantly running mental lists, interrupting because you’re afraid you’ll forget your thought, chronic overwhelm, and appearing completely put together while internally struggling. They also dive into the fascinating overlap between ADHD, perimenopause, PMDD, sleep, mitochondrial function, glucose metabolism, neuroinflammation, and emotional regulation. And perhaps most importantly, they discuss what women can actually do: how movement can support brain energy, why sleep matters so much for the ADHD brain, how to build habits that work with your executive function instead of against it, and exactly how to advocate for a proper evaluation when your concerns are dismissed. Because if your brain suddenly feels harder to manage in midlife, there may be more going on than “just hormones.” DR. JOLENE BRIGHTEN Dr. Jolene Brighten is a board-certified naturopathic endocrinologist, women’s hormone expert, educator, and bestselling author whose work focuses on helping women better understand the relationship between their hormones, brain, and overall health. Her newest book, ADHD and Women: A Guide to Optimizing Your Hormones and Thriving with ADHD, explores how female hormones can influence ADHD symptoms throughout puberty, the menstrual cycle, pregnancy, postpartum, and perimenopause. In this conversation, Dr. Brighten brings both clinical expertise and personal experience to the complicated intersection of ADHD, hormonal transitions, PMDD, emotional regulation, sleep, and women finally receiving answers after decades of believing they simply needed to try harder. IN THIS EPISODE Why ADHD in women can hide behind people-pleasing, perfectionism, and looking “high-functioning” How declining estrogen in perimenopause can make masking ADHD symptoms much harder Why girls with ADHD are often diagnosed with anxiety or depression instead The connection between ADHD, mitochondrial function, brain glucose metabolism, and neuroinflammation Why movement can temporarily improve focus and cognitive performance in the ADHD brain How sleep disruption can compound brain fog, emotional dysregulation, and ADHD symptoms Why ADHD and PMDD so often overlap and may worsen during perimenopause How hormones may influence impulsivity, mood, executive function, and premenstrual ADHD symptoms What to track and say to your doctor if you suspect ADHD but keep getting dismissed QUOTES “Build pleasure into your day.” “It is not just a hormone story.” “High functioning is the label that society puts on women so that they can feel comfortable asking for more from her.” RESOURCES MENTIONED Stop surviving and start thriving! Join the Midlife on Fire Collective and get 30 days free: https://drmariza.com/trial Join my brand-new Substack: for the woman everyone depends on who is wondering why everything feels harder in midlife: https://drmariza.substack.com/ ADHD and Women by Dr. Jolene Brighten: https://amzn.to/4zxqcq0 Dr. Jolene Brighten Website https://drbrighten.com/ Dr. Jolene Brighten Substack: https://drbrighten.substack.com/ Dr. Jolene Brighten Instagram RELATED EPISODES 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 763: Why So Many High-Functing and Achieving Women Miss the Signs of Hormone Imbalance with Anastasia Sartan 744: The Midlife Brain Reset: How to Protect Your Memory, Focus, and Mental Sharpness Starting Now 661: When “Normal” Isn’t Normal: How to Be Heard (and Taken Seriously) at the Doctor’s Office

  • October 8 · 48 min

    780: The New Rules of Resilience: Energy, Recovery & Thriving in a Full Life with Angela Foster

    What if you’re not burned out? You’re still working. Still exercising. Still taking care of your family. Still getting everything done. From the outside, you look like you’re handling it all. But underneath that competence, your body may be keeping a very different score through your sleep, recovery, energy, mood, stress tolerance, and heart rate variability. In this episode, Dr. Mariza sits down with nutritionist, health and performance coach, and High Performance Health podcast host Angela Foster to unpack the difference between true resilience and simply becoming incredibly good at pushing through. Angela explains why changing hormones in midlife can expose the cost of years of chronic under-recovery, how HRV can offer clues about whether your training and lifestyle actually match your capacity, and why the workout that once energized you may now leave you depleted for days. They also share practical ways to build more recovery into a full life without abandoning your ambition, including walking, strength training, strategic HIIT, box breathing, the physiological sigh, morning light, intentional pauses, boundaries, and what Dr. Mariza calls “mindfulness snacks.” Because the goal isn’t to build a smaller life. It’s to build the energy, resilience, and capacity to keep living the big life you’ve worked so hard to create. ANGELA FOSTER Angela Foster is a nutritionist, health and performance coach, and host of the High Performance Health podcast. Her work focuses on helping ambitious women optimize their energy, hormones, resilience, and longevity without sacrificing the full lives they love. Drawing from her own journey through major depressive disorder and perimenopause, Angela combines lifestyle medicine, exercise, recovery, nervous system regulation, and performance data such as HRV to help women understand their individual capacity and build greater resilience. IN THIS EPISODE How to distinguish true resilience from simply getting really good at pushing through Why hormonal changes in midlife can expose years of chronic under-recovery How HRV can reveal whether your training load actually matches your recovery capacity Why HIIT may energize some women while leaving others depleted for days How walking, strength training, box breathing, and intentional recovery can support resilience Why small “mindfulness snacks” throughout the day can help regulate your nervous system What to investigate when you’re doing everything right but your HRV still isn’t improving How boundaries, asking for help, and taking things off your plate can actually expand your future capacity Why sustainable ambition doesn’t require giving up the career or life you’ve worked hard to build QUOTES “The biggest stress for us is when we don’t feel that sense of self-agency.” “When you put intentional pauses into your day, you can slow that down and be present.” “Where in your life can you put an anchor in your day that just grounds you back to what’s important?” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads. Join the Book Club now! https://drmariza.com/bookclub Join my brand-new Substack: for the woman everyone depends on who is wondering why everything feels harder in midlife: https://drmariza.substack.com/ High Performance Health Podcast https://angelafosterperformance.com/podcasts/ Angela Foster Website https://angelafosterperformance.com/ Angela Foster Instagram RELATED EPISODES 772: The Cost of Holding It All Together: How Overfunctioning Changes Your Hormones, Brain & Metabolism with Dr. Mariza 776: What Changes When Your Body Can’t Keep Pushing Like It Used To? with Dr. Taz Bhatia 737: Why You Still Feel Off in Midlife (Even When You’re Doing Everything Right) with Dr. Melissa Sonners 758: Why Your Body Can’t Heal Until It Feels Safe: The Nervous System Shift That Changes Everything with Dr. Dave Rabin

  • October 6 · 49 min

    779: How Did We Get Hormones So Wrong? The HRT Story Every Woman Should Know with Dr. Louise Newson

    How did hormones become something women were taught to fear? For decades, hormone therapy has been surrounded by confusion, conflicting recommendations, and sweeping assumptions that lump very different hormones and formulations together. Meanwhile, women continue walking into doctors’ offices saying, “I don’t feel like myself anymore,” and too often leave without answers or options. In this episode, Dr. Mariza sits down in London with physician, women’s hormone specialist, educator, bestselling author, and advocate Dr. Louise Newson for a powerful conversation about how women’s hormone care got here and what needs to change. They unpack why menopause has been reduced to hot flashes and night sweats, why estrogen, progesterone, and testosterone need far more nuance, and why Dr. Newson believes hormones deserve a place in the conversation about long-term health, not simply symptom relief. They also go deep into one of the most controversial areas of women’s hormone care: testosterone, why the conversation so often begins and ends with libido, and what Dr. Newson has observed in women taking it for broader symptoms. Most importantly, this episode is about informed choice: giving women accurate information, acknowledging where evidence is strong or still evolving, and creating healthcare relationships where women can participate fully in decisions about their own bodies. DR. LOUISE NEWSON Dr. Louise Newson is a physician, women’s hormone specialist, educator, bestselling author, and advocate working to transform the way women understand and access hormone care. Her newest book, The Power of Hormones, explores the history of estrogen, progesterone, testosterone, hormone therapy, inflammation, and the medical decisions that have shaped women’s healthcare. Dr. Newson also focuses heavily on helping women understand their options and participate more actively in decisions about their health. IN THIS EPISODE Why menopause and hormone loss need to be viewed as more than hot flashes and night sweats How decades of medical history shaped today’s fear and confusion around hormone therapy Why lifestyle and hormone therapy should not be treated as an either-or decision The controversy around testosterone for women and why the conversation extends beyond libido Why the specific hormone and formulation matter when discussing benefits and risks How hormone changes may influence metabolic health, inflammation, and healthy aging The differences Dr. Newson draws between bioidentical hormones and synthetic hormone formulations Why younger women with hormonal conditions such as PMDD deserve a deeper hormone conversation How women can use knowledge, evidence, and informed choice to advocate for better healthcare QUOTES “You can only decide when you’ve got knowledge.” “It’s all about choice based on evidence and fact.” “We really need to grow up and think we need to prevent disease.” RESOURCES MENTIONED Order my newest book: The Perimenopause Revolution http://drmariza.com/book Stop surviving and start thriving, join Midlife on Fire Collective now https://drmariza.com/trial Join my brand-new Substack: for the woman everyone depends on who is wondering why everything feels harder in midlife: https://drmariza.substack.com/ Stop guessing, start testing. Explore Joi & Blokes personalized labs with code DRMARIZA. https://joiandblokes.com/labs-with-dr-mariza-snyder/ Use code ENERGIZED and get 10% off on your MitoQ Order https://www.mitoq.com/energized The Power of Hormones by Dr. Louise Newson https://www.amazon.co.uk/Power-Hormones-misinformation-hormones-healthier Dr. Louise Newson Website https://www.drlouisenewson.co.uk/ Dr. Louise Newson Instagram RELATED EPISODES 656: The Dangers Of NOT Prescribing Bioidentical HRT + Migraines, Testosterone and Mitigating Inflammation with Dr. Louise Newson 680: You Are Not Broken: Why Women Need Testosterone to Feel Strong, Sexy & Energized with Dr. Kelly Casperson 605: Breaking the HRT Confusion: The Truth Behind Hormone Replacement Therapy for Perimenopausal Women with Karen Martel 592: Menopause, HRT, and Breast Cancer + How to Advocate for Yourself with Dr. Suzanne Gilberg-Lenz

  • October 1 · 35 min

    778: The Fatigue Problem No One Is Solving for Women Over 40 (And The Labs I Order First)

    You’re exhausted by 2 or 3 PM. Your workouts suddenly wipe you out. Your hair is shedding, your brain feels foggy, and even climbing a flight of stairs leaves you more winded than it used to. Then you finally ask for help and hear: “Your labs are normal.” In this solo episode, Dr. Mariza breaks down one of the most commonly missed contributors to persistent fatigue in women: iron deficiency, even before anemia develops. She explains newly released American Society of Hematology ferritin thresholds and why women who were previously told their iron was “normal” may deserve a closer look. But iron is only one part of the conversation. Dr. Mariza walks through the bigger clinical picture she considers when a woman says, “I don’t feel like myself anymore,” including thyroid function, mitochondrial energy production, blood sugar, sleep, nutrition, stress physiology, and HPA-axis regulation. Most importantly, she explains why fatigue is a symptom, not a diagnosis and why neither stress, aging, nor perimenopause should automatically become the explanation for everything you’re experiencing. Listen now to learn what may be hiding behind your exhaustion and how to have a more productive conversation with your healthcare provider. IN THIS EPISODE Why iron deficiency can exist before you become anemic The new ferritin thresholds women should know about Why a lab’s reference range and a diagnostic threshold are not always the same thing Why heavy perimenopausal periods can increase your risk of depleted iron stores The fatigue, brain fog, headaches, hair shedding, and exercise intolerance that can overlap with perimenopause How iron, thyroid hormones, nutrition, blood sugar, sleep, and recovery influence mitochondrial energy production Why “adrenal fatigue” oversimplifies what may actually be happening with the HPA axis How under-fueling, over-training, poor sleep, circadian disruption, illness, and caffeine can add to the body’s total stress load The questions to ask when you know something has changed but your labs keep coming back “normal” QUOTES “You can be iron deficient before you ever become anemic.” “Two things can be true at once.” “I don’t want mitochondrial dysfunction to become another vague label we give an exhausted woman.” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads. Join the Book Club now! https://drmariza.com/bookclub Order my newest book: The Perimenopause Revolution http://drmariza.com/book Stop surviving and start thriving, join Midlife on Fire Collective now https://drmariza.com/trial RELATED EPISODES 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 664: The Hidden Reason You’re Exhausted: How to Fix Cortisol and Boost Stress Resilience in Perimenopause 661: When “Normal” Isn’t Normal: How to Be Heard (and Taken Seriously) at the Doctor’s Office 755: What If Your Body Isn’t Broken, Just Undernourished? The Missing Link Between Nutrients, Hormones & Energy with Ryan Woodbury

  • September 29 · 51 min

    777: What We Know Now: The Midlife Lessons No One Taught Us with Jenn Pike

    What happens when the woman who has always been able to handle everything suddenly realizes her body won’t let her operate that way anymore? In this episode, Dr. Mariza sits down with functional diagnostic nutritionist, medical exercise specialist, bestselling author, and women’s health educator Jenn Pike for a deeply personal conversation about the capacity shift that can happen in perimenopause. Jenn shares the subtle signs she noticed in her late 30s: alcohol suddenly disrupting her sleep, slower workout recovery, increased soreness, less patience, and a shorter emotional fuse. Eventually, she realized she wasn’t simply stressed. Her body needed her to operate differently. They unpack what happened when Jenn stopped forcing intense workouts, began respecting her changing energy, reduced her workload, asked for help, and started saying no, even when disappointing people felt uncomfortable. But this conversation goes even deeper into the identity so many high-functioning women carry: “I’ve got this. I don’t need help.” Listen now to discover why perimenopause may be an invitation to protect your energy, trust your body, and stop treating exhaustion as the price of a full life. JENN PIKE Jenn Pike is a functional diagnostic nutritionist, medical exercise specialist, bestselling author, and women’s health educator who has spent years helping women in perimenopause and menopause better understand their hormones and bodies. She is also the host of The Simplicity Sessions podcast. In this conversation, Jenn shares her own experience of entering perimenopause in her late 30s and how it forced her to rethink exercise, work, motherhood, boundaries, identity, and the belief that she always had to be the one who could handle everything. IN THIS EPISODE The subtle perimenopause signs Jenn started noticing before age 40 Why intense workouts stopped feeling good and how she changed her training What overstimulation and a shorter emotional fuse revealed about her capacity How overcommitment and constantly being needed contributed to burnout Why Jenn had to dramatically rethink how much she could put on her calendar Learning to ask for help, delegate, and disappoint people without falling apart Why perimenopause can bring your deepest patterns around productivity and self-worth back up for review How Jenn moved from being “smart” to feeling wiser, calmer, and more trusting of herself QUOTES “The nutrient is actually doing less, and figuring out how to do less better.” “I taught people to expect that of me.” “I don't have to be that person to be loved.” RESOURCES MENTIONED Order my newest book: The Perimenopause Revolution: https://drmariza.com/book Join my brand new Substack: for the woman everyone depends on who is wondering why everything feels harder in midlife >> https://drmariza.substack.com/ The Simplicity Sessions Podcast: https://jennpike.com/podcast/ Jenn Pike Website https://jennpike.com/ Jenn Pike Instagram RELATED EPISODES 776: What Changes When Your Body Can’t Keep Pushing Like It Used To? With Dr. Taz Bhatia 775: Wide Awake at 3 A.M.? What’s Really Disrupting Your Sleep in Midlife with Morgan Adams 774: Training for Your Grandma Self: How to Build a Body That Lasts 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

  • September 24 · 54 min

    776: What Changes When Your Body Can’t Keep Pushing Like It Used To? With Dr. Taz Bhatia

    What if perimenopause isn’t simply changing your hormones, but revealing everything your body has been compensating for for years? In this episode, Dr. Mariza sits down with integrative medicine physician and women’s health expert Dr. Taz Bhatia for an incredibly personal conversation about what happens when the strategies that helped high-functioning women push through for decades suddenly stop working. Dr. Taz shares how her own perimenopause began with incredibly heavy periods, fatigue, anemia, hair loss, mood changes, and unexpected weight gain. But one of her biggest surprises came later: as progesterone and estrogen declined, her blood sugar, insulin, cholesterol, A1C, and liver enzymes began creeping upward, revealing just how interconnected hormones and metabolic health really are. They also explore the emotional transformation of midlife: letting go of people-pleasing, protecting your energy, releasing the need to be the “good girl,” and becoming clearer about who you are and what deserves your attention. Listen now to rethink perimenopause as an opportunity to understand your body, protect your health, and step powerfully into what comes next. DR. TAZ BHATIA Dr. Taz Bhatia is a board-certified integrative medicine physician, women’s health expert, and bestselling author of several books, including The Hormone Shift. Her work explores the connections between hormones, metabolism, stress, nutrition, and whole-body health. Through her Whole Plus clinics and podcast, Dr. Taz advocates for a more collaborative approach to women’s health that looks beyond symptoms to cognitive, metabolic, cardiovascular, bone, mental, and hormonal health. IN THIS EPISODE How extremely heavy periods became Dr. Taz’s first undeniable sign of perimenopause Why weight gain in midlife isn’t necessarily something women simply have to accept How estrogen and progesterone shifts can intersect with blood sugar, insulin, cholesterol, and visceral fat Why the “silent” cardiometabolic changes of menopause deserve more attention Why your body may stop tolerating the stress, sleep debt, and depletion you once pushed through How perimenopause helped Dr. Taz stop people-pleasing and build stronger boundaries Why knowing your own patterns and tracking changes can help you advocate for yourself How midlife can become an opportunity to redefine your identity, purpose, and power QUOTES Perimenopause is really where women come into their own.” “These are not my battles. This is not my fight.” “We gotta redefine what fine is.” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads: Join my Soulful Shelf Book Club (no cost) here: https://drmariza.com/bookclub Join my brand-new Substack: for the woman everyone depends on who is wondering why everything feels harder in midlife: https://drmariza.substack.com/ The Hormone Shift by Dr. Taz Bhatia: https://amzn.to/4xJ5VfK The Superwoman Rx by Dr. Taz Bhatia: https://amzn.to/4hHkZpn Dr. Taz Website: https://doctortaz.com/ Dr. Taz Instagram Hol+ Wellness Podcast RELATED EPISODES 775: Wide Awake at 3 A.M.? What’s Really Disrupting Your Sleep in Midlife with Morgan Adams 774: Training for Your Grandma Self: How to Build a Body That Lasts 771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

  • September 22 · 1 hr 7 min

    775: Wide Awake at 3 A.M.? What’s Really Disrupting Your Sleep in Midlife with Morgan Adams

    If you keep waking up at 2:00, 3:00, or 4:00 AM and can’t fall back asleep, your hormones may only be one piece of the puzzle. In this episode, Dr. Mariza sits down with sleep expert Morgan Adams to unpack why sleep can suddenly fall apart in midlife and what you can actually do about it. Morgan explains three major forces affecting women’s sleep: declining estrogen and progesterone, rising anxiety and depression, and the enormous demands of being part of the “sandwich generation,” often juggling a career, children, and aging parents simultaneously. They dig into one of the biggest complaints among midlife women: middle-of-the-night wake-ups. From blood sugar dysregulation and overheating to overlooked breathing issues, Morgan reveals why repeatedly waking at the same time deserves a closer look. You’ll also learn what not to do when you wake up, the cognitive trick that may interrupt 3 AM rumination, why your wearable can’t replace a sleep study, and whether sleeping separately from your partner could actually protect your health and your relationship. Listen now for practical strategies to finally get the deeper, more restorative sleep your body needs. MORGAN ADAMS Morgan Adams is a sleep coach who helps women struggling with insomnia and disrupted sleep improve their sleep using evidence-based behavioral strategies. Her work includes cognitive behavioral therapy for insomnia (CBT-I) principles and practical approaches to middle-of-the-night wake-ups, rumination, evening routines, and sleep optimization. In the episode, she also offers listeners a guide specifically for 3 AM wake-ups and an opportunity to connect with her about insomnia support. IN THIS EPISODE Why sleep can suddenly fall apart for women in midlife What “revenge bedtime procrastination” is and why busy women do it The surprising reasons you may keep waking up around 3 AM How blood sugar dysregulation may contribute to nighttime wake-ups Why overheating may be disrupting your sleep even without night sweats The overlooked breathing problems that can leave healthy women exhausted What to do when your brain starts spiraling in the middle of the night Why a “sleep divorce” might actually become a sleep alliance QUOTES “My big thing is mindfulness snacks.” “Sleeping separately doesn’t mean the marriage has failed.” “It’s not a template. It’s really an individualized kind of puzzle that you kinda have to put together for yourself.” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads. Join the Book Club now! Awake Again at 3am by Morgan Adams Morgan Adams Website Morgan Adams Instagram RELATED EPISODES 774: Training for Your Grandma Self: How to Build a Body That Lasts 771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

  • September 17 · 58 min

    774: Training for Your Grandma Self: How to Build a Body That Lasts with Dr. Stephanie Estima

    What if one of the biggest questions of perimenopause isn’t simply “How do I feel better right now?” but “Who do I want to be 20, 30, or 40 years from now?” In this deeply personal conversation, Dr. Mariza sits down with women’s health expert Dr. Stephanie Estima to talk about the side of midlife that rarely makes it into conversations about hormones. They explore what happens when the high-functioning woman who has always been able to handle everything begins to notice that her capacity has changed. Stephanie shares how she can no longer work the same 10- or 12-hour days she once could, why movement has become essential for her mental clarity, and how perimenopause has made her more discerning about where she puts her energy. But this conversation goes much deeper than symptoms. From female friendship and motherhood to living according to your values, Stephanie and Mariza ask what it actually means to build a life and body capable of carrying you through the second half of your life. You’ll also hear Stephanie’s non-negotiables for longevity, including strength, mobility, joint health, pelvic floor health, and the small habits that compound over decades. Listen now and start training for the woman you still want to become. DR. STEPHANIE ESTIMA Dr. Stephanie Estima is a women’s health expert, chiropractor, bestselling author of The Betty Body, and host of the Better with Dr. Stephanie podcast. Her work focuses on helping women understand their bodies, optimize health and performance, and build strength and resilience throughout the different stages of life. In this conversation, Stephanie gets especially personal about her own experience of midlife, motherhood, changing capacity, friendship, fitness, and becoming increasingly comfortable being fully herself. IN THIS EPISODE Why your mental and work capacity can feel different in perimenopause The emotional reality of motherhood as your children grow up Why female friendship and connection matter more in midlife The powerful realization that your mid-40s may represent your halfway point How to tell if your calendar actually reflects what you say you value Why strength training is one of Stephanie’s longevity non-negotiables The overlooked role of mobility and joint health as you age Why pelvic floor health deserves your attention long before older age QUOTES “I think I have, like, lactic acid of the soul.” “I really do need people.” “Are you living in alignment with the things that you say are important to you?” RESOURCES MENTIONED Order my newest book: The Perimenopause Revolution Stop surviving and start thriving, join Midlife on Fire Collective now The Betty Body by Dr. Stephanie Estima Better with Dr. Stephanie Podcast Stephanie Estima Website Stephanie Estima Facebook Stephanie Estima Instagram RELATED EPISODES 773: What’s Really Driving How Fast You Age? The Science of Biological Aging with Nikolina Lauc 771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

  • September 15 · 57 min

    773: What’s Really Driving How Fast You Age? The Science of Biological Aging with Nikolina Lauc

    What if perimenopause isn’t only changing your hormones, but also changing how your body is aging underneath the surface? In this episode, Dr. Mariza sits down with Nikolina Lauc, CEO and co-founder of GlycanAge, to explore emerging research on immune aging, chronic low-grade inflammation, and the menopause transition. Nikolina shares research showing just how dramatically markers of “inflammaging” can shift when estrogen declines. In one hormone-blocking study, women gained 9.1 years on GlycanAge markers within six months, while research following twins found the rate of immune aging accelerated during the transition from perimenopause to menopause. They unpack why this inflammation may be happening even when your traditional labs look normal, what glycans can reveal about how your immune system is functioning, and why biological age is more complex than a single number. They also explore the research around HRT, exercise, weight loss, fasting, GLP-1 medications, nutrition, and why the same intervention doesn’t work the same way for every woman. Listen now to discover what may be happening beneath the surface in perimenopause and how better data could help you become more proactive about how you age. NIKOLINA LAUC Nikolina Lauc is the CEO and co-founder of GlycanAge, a longevity biotechnology company focused on glycans, immune aging, chronic inflammation, and biological age. GlycanAge’s research focuses specifically on “inflammaging,” the chronic, low-grade systemic inflammation associated with aging. Its work examines glycan structures on antibodies to better understand whether the immune system is behaving in a more pro-inflammatory or anti-inflammatory way. IN THIS EPISODE What biological age actually means and why there isn’t one universal biological-age number How chronic low-grade inflammation can develop without obvious symptoms Why immune-aging markers may accelerate during the menopause transition How declining estrogen influences inflammation and immune function Why your hormone and traditional inflammatory labs can look normal while something is shifting What glycans can reveal about your immune system and inflammaging What the research suggests about HRT, exercise, weight loss, fasting, and GLP-1s Why interventions for healthy aging need to be personalized QUOTES “There’s never going to be one biological age.” “Not everybody experiences perimenopause in the same way.” “There’s no universal diet.” RESOURCES MENTIONED Use Code ENERGIZED and Get 10% Off on your GlycanAge Single Order or Subscription https://www.glycanage.com/dashboard/shop GlycanAge Website GlycanAge Instagram GlycanAge LinkedIn RELATED EPISODES 771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky 770: The Heart Disease Risk Factor Most Women Aren’t Watching: What Your Blood Sugar and Insulin Can Reveal with Dr. Philip Ovadia 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

  • September 10 · 44 min

    772: The Cost of Holding It All Together: How Overfunctioning Changes Your Hormones, Brain & Metabolism with Dr. Mariza

    Have you ever looked at the same life you were managing a year ago and wondered, “Why does everything suddenly feel so hard?” You’re still ambitious. You’re still capable. You’re still the woman everyone depends on. But the stress you once brushed off gets under your skin. Your brain doesn’t feel as sharp. Sleep is changing. Your patience is shorter. And keeping all those plates spinning suddenly requires far more energy. In this solo episode, Dr. Mariza explores what happens when the profound hormonal and neurological changes of perimenopause collide with decades of over-functioning. She introduces what she calls the midlife capacity gap: the disconnect between the enormous load many women are carrying and the biological capacity they currently have to sustain it. You’ll learn why simply pushing harder may widen that gap, how Dr. Mariza is redefining resilience, and why supporting your hormones, brain, metabolism, muscle, and sleep is only part of the conversation. Because the goal isn’t to make your life smaller. It’s to build a body capable of sustaining the life you actually want while becoming far more discerning about what deserves your energy. Listen now to rethink what resilience looks like in midlife and start protecting your capacity for what truly matters. IN THIS EPISODE Why high-functioning women can feel blindsided by perimenopause What happens when the woman who always handles everything suddenly has less capacity How estrogen and progesterone shifts can affect your brain, sleep, mood, and stress response What over-functioning looks like and why it often gets rewarded The midlife capacity gap between the load you carry and your biological capacity Why pushing harder and becoming more disciplined may not be the answer How to redefine resilience around adapting, recovering, restoring, and thriving The question Dr. Mariza wants you asking: “Is this actually mine to carry?” QUOTES “Perimenopause doesn’t arrive in a vacuum.” “Endurance is not resilience.” “Doing less isn’t the same as caring less.” RESOURCES MENTIONED Order my newest book: The Perimenopause Revolution Stop surviving and start thriving, join Midlife on Fire Collective now The High Functioning Woman on Substack RELATED EPISODES 771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

  • September 8 · 1 hr 4 min

    771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky

    What if the symptoms disrupting your life are connected to perimenopause, even if you’ve never had a hot flash? Andrea Donsky spent 14 years in perimenopause and 11 of them with no idea what was happening to her body. Now, as a seven-time published menopause researcher, nutritionist, and bestselling author of Nourishing Menopause, she’s helping women put language to experiences that have been overlooked for far too long. In this episode, Andrea joins Dr. Mariza to unpack her research into 103+ reported symptoms of perimenopause and menopause and why hot flashes aren’t even among the most common. Fatigue ranks #1, while nine of the top 10 symptoms are cognitive or mental-health related. They also discuss why women are still being dismissed by healthcare providers, the foundational role of nutrition, blood sugar, sleep, movement, and stress management, and why perimenopause deserves to be viewed as an opportunity to protect your long-term health. Most importantly, you’ll learn why this transition rarely looks the same from one woman to the next and why having the right vocabulary can completely change how you advocate for yourself. Listen now to better understand what your changing body may be trying to tell you and the tools that can help you feel like yourself again. ANDREA DONSKY Andrea Donsky is a nutritionist, menopause researcher, bestselling author, and co-founder of We Are Morphus. She has worked in health and wellness for 26 years and has spent nearly a decade focused specifically on perimenopause and menopause. Her research explores women’s real-world experiences during the menopause transition, including more than 100 reported symptoms and women’s experiences seeking care. She is the author of Nourishing Menopause, a research-backed guide combining nutrition, lifestyle, holistic health, and conventional approaches to help women feel their best through this transition. IN THIS EPISODE Why Andrea spent 11 years in perimenopause without realizing it The 103+ symptoms women have reported during perimenopause and menopause Why fatigue is the #1 reported symptom, not hot flashes The surprising dominance of brain, cognitive, and mental-health symptoms Why 40% of women in Andrea’s research reported feeling dismissed by healthcare providers How nutrition, blood sugar, sleep, movement, and stress support women through this transition Why HRT can be one valuable tool alongside foundational lifestyle strategies How perimenopause can become a window of opportunity for protecting long-term health QUOTES “I was in perimenopause for 14 years total, 11 of which I had no idea.” “We know that there’s 103 different symptoms of perimenopause and menopause.” “The number one symptom across the board is fatigue.” RESOURCES MENTIONED Use code DRMARIZA and get 10% off on your Womeness Order Nourishing Menopause by Andrea Donsky Sign up now to receive your bonus: "The Nourishing Menopause Bonuses" Andrea Donsky Website Andrea Donsky Instagram Andrea Donsky Youtube RELATED EPISODES 770: The Heart Disease Risk Factor Most Women Aren’t Watching: What Your Blood Sugar and Insulin Can Reveal with Dr. Philip Ovadia 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 768: Why Your Period Gets So Weird in Perimenopause + What Actually Helps with Kaya and Yasmin Purohit 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

  • September 3 · 55 min

    770: The Heart Disease Risk Factor Most Women Aren't Watching: What Your Blood Sugar and Insulin Can Reveal with Dr. Philip Ovadia

    What if the cholesterol numbers you’ve been watching aren’t telling you the whole story about your heart? In this episode, Dr. Mariza sits down with cardiothoracic surgeon Dr. Philip Ovadia to explore why he believes metabolic dysfunction and insulin resistance deserve far more attention when assessing cardiovascular risk, especially for women entering perimenopause and menopause. Dr. Ovadia shares what he’s learned after 25 years in heart surgery, including why he’s now routinely operating on patients in their 40s and even 30s. They break down the metabolic warning signs that can appear decades before advanced heart disease, from rising blood pressure and waist circumference to fasting insulin, glucose, triglycerides, and HDL. You’ll also hear their discussion about cholesterol and advanced lipid testing, how changing hormones can affect women’s cardiometabolic health, and why resistance training, real food, muscle, sleep, and blood sugar stability matter. Plus, Dr. Ovadia explains how continuous glucose monitors can provide real-time insight into your metabolic health and the heart imaging he recommends women discuss with their healthcare providers. Listen now to discover the metabolic clues your body may be giving you today and how to start protecting your heart for decades to come. DR. PHILIP OVADIA Dr. Philip Ovadia is a board-certified cardiothoracic surgeon, founder of Ovadia Heart Health Center, and author of Stay Off My Operating Table and Stay Off My Kitchen Table. After performing thousands of heart surgeries, Dr. Ovadia shifted part of his work toward prevention, helping patients identify and address metabolic dysfunction before it progresses to advanced cardiovascular disease. His virtual practice focuses on improving metabolic health as a strategy for reducing heart disease risk. IN THIS EPISODE Why Dr. Ovadia believes insulin resistance deserves more attention in heart disease prevention The five basic metabolic markers he wants women tracking Why your personal blood pressure baseline matters in midlife What fasting insulin can reveal before blood sugar becomes obviously abnormal Why cholesterol alone may not give you the complete picture of cardiovascular risk How muscle and resistance training support metabolic and heart health What a continuous glucose monitor can teach you about food, energy, and blood sugar When Dr. Ovadia recommends considering coronary artery calcium imaging QUOTES “It's never too early to start thinking about this, but it's also never too late.” “Cholesterol is not the main thing driving heart disease.” “Low-fat diets, they simply don't work.” RESOURCES MENTIONED Order my newest book: The Perimenopause Revolution http://drmariza.com/book Stop surviving and start thriving, join Midlife on Fire Collective now https://drmariza.com/trial Stay Off My Operating Table by Dr. Philip Ovadia Dr. Ovadia Website Dr. Ovadia Facebook Dr. Ovadia Instagram Dr. Ovadia Youtube RELATED EPISODES 769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman 650: Unlock Your Health: The Ultimate Biomarker & Lab Blueprint to Thrive in Midlife and Beyond

  • September 1 · 33 min

    769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

    Is this perimenopause… or is something else going on? It’s one of the most common questions Dr. Mariza hears from women in their late 30s and early 40s, especially when their periods are still regular and they’ve never experienced a hot flash. In this solo episode, Dr. Mariza breaks down why early perimenopause can be so difficult to recognize and the less obvious signs that often appear first, including exhaustion, anxiety, irritability, brain fog, sleep changes, worsening PMS, migraines, and changes in stress tolerance. She shares three important clues for identifying a possible perimenopause pattern: looking for clusters of symptoms, noticing changes from your normal baseline, and tracking how symptoms change throughout your cycle. But hormones aren’t always the entire story. Dr. Mariza also explains why thyroid dysfunction, low iron, metabolic issues, nutrient deficiencies, sleep problems, and other conditions deserve investigation, even when perimenopause is part of the picture. Plus, you’ll learn how to track your symptoms and walk into your next healthcare appointment prepared to ask better questions. Listen now to connect the dots, understand what your body is telling you, and get clearer on your next steps. IN THIS EPISODE Why so many women over 35 aren’t sure whether they’re in perimenopause The early perimenopause symptoms women often mistake for stress or burnout Why you can be in perimenopause while still having regular periods The three clues Dr. Mariza uses to recognize a perimenopause pattern Why tracking changes from your personal baseline matters How your menstrual cycle can reveal patterns in mood, sleep, migraines, and energy What else to investigate, including thyroid, iron, metabolic health, and sleep How to advocate for yourself when your labs look “normal” but you don’t feel like yourself QUOTES “Stop looking at the one symptom that proves you’re in perimenopause. Start looking at the collection of clues and patterns that your body is exposing.” “Perimenopause doesn’t usually show up with a giant flashing sign.” “Hormones may be a huge part of the picture without being the entire picture.” RESOURCES MENTIONED Order my newest book: The Perimenopause Revolution http://drmariza.com/book Comprehensive Perimenopause Lab Guide Stop surviving and start thriving, join Midlife on Fire Collective now https://drmariza.com/trial RELATED EPISODES 768: Why Your Period Gets So Weird in Perimenopause + What Actually Helps with Kaya and Yasmin Purohit 764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman 650: Unlock Your Health: The Ultimate Biomarker & Lab Blueprint to Thrive in Midlife and Beyond

  • August 27 · 1 hr 18 min

    768: Why Your Period Gets So Weird in Perimenopause + What Actually Helps with Kaya and Yasmin Purohit

    Has your period suddenly started behaving completely differently? Maybe your cycles are shorter or longer. PMS hits harder. Your breasts are sore, cravings are stronger, your mood changes dramatically, or your libido seems to have disappeared. In this episode, Dr. Mariza sits down with Beeya co-founders Kaya and Yasmin Purohit to explore what your changing cycle may be telling you, especially as you move into your late 30s and 40s. Yasmin shares her experience coming off birth control after 15 years and struggling for two years with anxiety, painful cramps, breast tenderness, and acne. Together, they explore why these symptoms deserve attention and how foundational habits like sleep, movement, whole foods, and blood sugar stability can support hormone health. They also unpack seed cycling, including exactly how it works, the nutrients different seeds provide throughout the menstrual cycle, what the research currently supports, and why women in perimenopause have become an especially important part of Beeya’s community. Most importantly, this conversation is a reminder that your changing cycle is information. Listen now to learn how to recognize the clues your body is giving you and support your hormones without making wellness another overwhelming job. KAYA & YASMIN PUROHIT Kaya and Yasmin Purohit are the co-founders of Beeya, a women’s wellness brand focused on helping women support their bodies through PMS, perimenopause, irregular cycles, fertility, and beyond. After Yasmin struggled with severe symptoms following 15 years on birth control, she and Kaya discovered seed cycling and set out to make the practice simpler and more accessible for modern women. Their work combines nutrition, education, and practical daily rituals designed to help women better understand and support their cycles. IN THIS EPISODE Why changing periods can be an early clue that you’re entering perimenopause Yasmin’s experience after coming off birth control following 15 years on the pill How sleep, movement, and whole-food nutrition can affect your cycle The surprising connection between blood sugar, progesterone, PMS, anxiety, and rage What seed cycling is and how to use different seeds throughout your cycle Why women in perimenopause may benefit from additional nutritional support How postpartum and perimenopause can overlap for women having children later Why community, joy, and flexibility belong in the conversation about women’s health QUOTES “Your cycle is information. It’s always giving you information.” “Not every day is going to be a winner.” “Annoyance is the price you pay for community.” RESOURCES MENTIONED Stop surviving and start thriving, join Midlife on Fire Collective now https://drmariza.com/trial Beeya Wellness Website Beeya Wellness Instagram Beeya Wellness Youtube RELATED EPISODES 767: The Longevity Secret We Rarely Talk About: The Healing Power of Friendship, Joy & Being Fully Expressed with Samantha Hollingsworth 766: The Weight You Lose Isn’t Always the Biggest Transformation: The Part of GLP-1s Nobody Talks About with Dr. Alexandra Sowa 764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge 763: Why So Many High-Functing and Achieving Women Miss the Signs of Hormone Imbalance with Anastasia Sartan

  • August 25 · 1 hr

    767: The Longevity Secret We Rarely Talk About: The Healing Power of Friendship, Joy & Being Fully Expressed with Samantha Hollingsworth

    Have you ever caught yourself thinking, “I miss me”? Somewhere between taking care of everyone else, keeping life moving, and getting everything done, it’s easy to lose touch with the parts of yourself that make you feel creative, connected, joyful, and fully alive. In this deeply personal conversation, Dr. Mariza sits down with one of her best friends, artist, jewelry designer, and Fully Expressed co-host Samantha Hollingsworth, to explore female friendship, creativity, and what it means to become fully expressed. They talk about why women need friendships where they can stop performing and feel completely seen, what makes a relationship feel safe and reciprocal, and why deeper connections become especially meaningful in midlife. Samantha also shares her unconventional journey through multiple careers and creative pursuits, and why women don’t have to choose one passion or stay on one path forever. Plus, she and Dr. Mariza dive into their shared love of fiction and how books can reconnect us with imagination, possibility, and joy. If you’re craving deeper friendships, more creativity, or simply want to feel more like you again, this episode is for you. Listen now for a heartfelt conversation about friendship, creativity, and finding your way back to yourself. SAMANTHA HOLLINGSWORTH Samantha Hollingsworth is an artist, creative, jewelry designer, Pilates instructor, and co-host of the Fully Expressed podcast and community. After exploring careers in film, movement, voiceover, and other creative fields, Samantha found her way into jewelry design and now creates custom pieces while preparing to launch her own line, Slater by Samantha. At the heart of her work is a passion for storytelling, creativity, deep female friendship, and creating spaces where women feel truly seen. IN THIS EPISODE What it actually means to live a fully expressed life Why you don’t have to choose just one passion or path How safe female friendships help us become more ourselves What to look for when building deeper friendships in midlife Why friendship requires vulnerability, discernment, and accountability How books can provide escape, imagination, and connection Why creativity belongs to everyone, not just artists Giving yourself permission to start over and write a new story at any age QUOTES “Women need women. Like, that’s how we thrive.” “Friendship is messy.” “You can make whatever life you want.” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads. Join the Book Club now! https://drmariza.com/bookclub Use code DRMARIZA and get 10% off on your Womeness Order https://www.womaness.com/DRMARIZA The Fully Expressed Website The Fully Expressed Community The Fully Expressed Podcast Samantha Hollingsworth Instagram Samantha Hollingsworth Website RELATED EPISODES 766: The Weight You Lose Isn’t Always the Biggest Transformation: The Part of GLP-1s Nobody Talks About with Dr. Alexandra Sowa 765: How Do You Hold It Together When You’re Falling Apart Inside with Amy Morin 764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge 761: Finding Your Way Back to Pleasure and Feeling Fully Alive with Gabriella Espinosa

  • August 18 · 1 hr 6 min

    766: The Weight You Lose Isn't Always the Biggest Transformation: The Part of GLP-1s Nobody Talks About with Dr. Alexandra Sowa

    What if the hardest part of living with obesity was never actually the weight? For so many women, it's the years of dieting, judgment, doctor's appointments, body comments, weight stigma, and quietly believing that if they could finally lose the weight, then they could start living. And when the weight finally does come off? The emotional transformation doesn't necessarily happen at the same speed. In this deeply compassionate conversation, Dr. Mariza sits down with double board-certified internal medicine and obesity medicine physician Dr. Alexandra Sowa to explore the side of GLP-1 medications that almost nobody is talking about: what happens after they start working. Dr. Sowa has spent 15 years treating obesity and was one of the earliest physicians using GLP-1 medications for obesity management. She explains why medication can be an extraordinary tool while still being only one piece of a much bigger healing process. Together, they unpack what happens when your body changes faster than your identity, why compliments about weight loss can unexpectedly trigger grief or shame, and how decades of weight stigma and childhood experiences can continue influencing the way you see yourself long after the number on the scale changes. They also explore the surprising ways GLP-1s can change relationships, friendships, food preferences, social routines, and even the amount of mental space women have available when constant food noise begins to quiet. Dr. Sowa shares the foundational practices she uses with her own patients, including logging food and feelings without obsessively tracking calories, prioritizing protein, meeting yourself where you are with movement, preserving muscle, and doing the deeper emotional work when trauma begins to surface. And for women in midlife, they tackle an especially important conversation: why changing hormones and metabolic health deserve to be taken seriously instead of dismissed as laziness or lack of willpower. Because losing weight can change your health, your mobility, and your life. But the greatest transformation may be the freedom to finally stop organizing your entire life around your weight. DR. ALEXANDRA SOWA Dr. Alexandra Sowa is a double board-certified physician in internal medicine and obesity medicine, bestselling author of The Ozempic Revolution, and one of the country's leading experts in metabolic health and GLP-1 medications. She has practiced obesity medicine for 15 years and was one of the earliest physicians to incorporate GLP-1 medications into obesity treatment. She is also the founder of SoWell, where she provides education, community, and nutritional support specifically designed for people using GLP-1 medications. Her work goes far beyond weight loss, helping patients build sustainable habits while addressing the emotional, behavioral, and metabolic complexities of obesity. IN THIS EPISODE Why losing weight doesn't automatically heal years of weight stigma and shame What happens when your body changes faster than your identity can catch up Why GLP-1 medications can change friendships, marriages, and social routines How reducing food noise can give women valuable mental space back The connection between childhood trauma, obesity, and chronic disease Dr. Sowa's non-negotiables for protein, logging, movement, and preserving muscle Why exercise doesn't have to mean an intense 45-minute gym workout Why midlife weight changes deserve better care than "eat less and move more" QUOTES “Weight loss doesn't make you happier.” “We have mistaken thinness for health.” “Start where you are. Move as much as you can, and then beyond that, we try to grow our muscles.” “I want you to mom yourself like you mom your kid.” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads. Join the Book Club now! https://drmariza.com/bookclub The Ozempic Revolution by Dr. Alexandra Sowa SoWell Website Alexandra Sowa Website Alexandra Sowa Instagram Alexandra Sowa Tiktok RELATED EPISODES 765: How Do You Hold It Together When You’re Falling Apart Inside with Amy Morin 764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge 763: Why So Many High-Functing and Achieving Women Miss the Signs of Hormone Imbalance with Anastasia Sartan 750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

  • August 11 · 1 hr 1 min

    765: How Do You Hold It Together When You're Falling Apart Inside with Amy Morin

    What if real mental strength isn't about pushing through—but knowing when you no longer have to? So many women become the person everyone depends on. They lead at work, care for their families, keep everything running, and somehow continue smiling while quietly carrying more than anyone realizes. In this deeply validating conversation, Dr. Mariza sits down with psychotherapist, bestselling author, and mental strength expert Amy Morin to redefine what it truly means to be mentally strong. Drawing from her own profound experiences of losing both her mother and her husband unexpectedly, Amy shares how resilience isn't built by suppressing emotions or pretending everything is okay. Instead, it's developed through learning how to manage our thoughts, regulate our emotions, and take intentional actions that move us forward, even during life's hardest seasons. Together, they discuss why high-functioning women are especially vulnerable to burnout, how perfectionism and the inner critic keep us stuck, why "good enough" is often exactly what our families need, and how small daily resets can dramatically improve emotional resilience. Amy also shares practical tools for interrupting rumination, quieting negative self-talk, building self-compassion, reconnecting with your values, and creating simple habits that strengthen your mental health over time. If you've been holding everything together for everyone else while quietly wondering how much longer you can keep going, this conversation is the reminder that true strength isn't about carrying more. It's about knowing when it's safe to put some of it down. AMY MORIN Amy Morin is a licensed psychotherapist, bestselling author, keynote speaker, and host of the Mentally Stronger podcast. She is one of the world's leading experts on mental strength, and her TEDx Talk has been viewed millions of times. Her books, including 13 Things Mentally Strong People Don't Do and The Mental Strength Playbook, have been translated into more than 50 languages. Through her work, Amy helps people build resilience, manage emotions, and develop healthier habits for navigating life's biggest challenges. IN THIS EPISODE What mental strength really is—and what it isn't Why high-functioning women are especially vulnerable to burnout How to quiet your inner critic with self-compassion Practical ways to interrupt rumination and negative thought loops Why your values should guide your decisions, not your to-do list The truth about mom guilt and "good enough" parenting Simple daily resets that strengthen emotional resilience Practical tools to build mental strength one small step at a time QUOTES “Real strength is being able to experience your emotions and express them.” “You don't have to believe everything you think.” “Being the strong one doesn't mean carrying everything by yourself.” “Sometimes mental strength is about what you don't do.” RESOURCES MENTIONED Find inspiration, connection, and meaningful reads. Join the Book Club now! https://drmariza.com/bookclub Use code DRMARIZA and get 10% off on your Womeness Order https://www.womaness.com/DRMARIZA The Mental Strength Playbook by Amy Morin Amy Morin Website Amy Morin Instagram Amy Morin on X Amy Morin Spotify Podcast Amy Moring Apple Podcast RELATED EPISODES 764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge 760: The Mindset Shift That Helps You Stop Feeling Stuck with Dr. Rachel Goldman 758: Why Your Body Can’t Heal Until It Feels Safe: The Nervous System Shift That Changes Everything with Dr. Dave Rabin 754: How to Find Joy When Life Doesn’t Go According to Plan with Amberly Lago

  • August 4 · 55 min

    764: Why Your Nervous System Feels Dysregulated (Even When You're Doing Everything Right) with Roseann Capanna-Hodge

    Why is it so hard to relax… even when everything is finally done? You finish work. The dishes are clean. The kids are asleep. The house is quiet. Yet your shoulders are still tight, your jaw is clenched, and your mind is already scanning for the next thing that needs your attention. In this insightful conversation, Dr. Mariza sits down with clinical psychologist and nervous system expert Dr. Roseann Capanna-Hodge to unpack why so many high-performing women feel trapped in survival mode, even when there's no immediate crisis. Together, they explore how years of chronic stress, caregiving, perfectionism, trauma, and constantly being "the one who holds everything together" can leave the nervous system stuck in a state of protection. The result? Irritability, anxiety, poor sleep, overwhelm, brain fog, and the feeling that you can never truly switch off. Dr. Roseann explains the difference between everyday stress and nervous system dysregulation, why being highly productive doesn't necessarily mean you're regulated, and how your "stress cup" gradually fills until even small challenges feel overwhelming. Most importantly, she shares practical, science-backed techniques that help retrain the nervous system to recognize safety again, from diaphragmatic breathing and somatic exercises to micro-moments of regulation throughout the day. If you've ever wondered why you can't seem to relax, even when life is technically under control, this conversation will help you understand what's happening inside your body and how to begin creating more calm, resilience, and joy. Roseann Capanna-Hodge Dr. Roseann Capanna-Hodge is a licensed clinical psychologist, mental health educator, author, and expert in nervous system regulation. With more than three decades of clinical experience, she specializes in helping children and adults overcome anxiety, ADHD, trauma, OCD, emotional dysregulation, and chronic stress using evidence-based neuroscience and holistic approaches. She is the author of The Dysregulated Kid and founder of DrRoseann.com. IN THIS EPISODE Why high-performing women often live in chronic survival mode The difference between stress and true nervous system dysregulation How perfectionism, trauma, and caregiving overload your "stress cup" Why your body struggles to relax, even when life feels under control Simple nervous system resets you can practice throughout the day How micro-moments of regulation build long-term resilience Why awareness alone isn't enough to create lasting change The "Love Pause" technique for reducing reactivity and improving relationships QUOTES “Just because you're high-performing doesn't mean your nervous system is regulated.” “You can't heal when you don't feel safe.” “We're leaving our kids emotional wealth, not just financial wealth.” RESOURCES MENTIONED Stop surviving and start thriving, join Midlife on Fire Collective now https://drmariza.com/trial The Dysregulated Kid by Dr. Roseann Capanna-Hodge The Power Struggle Reset Plan Dr Roseann Website Dr. Roseann Instagram Dr. Roseann Youtube Dr. Roseann Facebook RELATED EPISODES 763: Why So Many High-Functing and Achieving Women Miss the Signs of Hormone Imbalance with Anastasia Sartan 758: Why Your Body Can’t Heal Until It Feels Safe: The Nervous System Shift That Changes Everything with Dr. Dave Rabin 760: The Mindset Shift That Helps You Stop Feeling Stuck with Dr. Rachel Goldman 754: How to Find Joy When Life Doesn’t Go According to Plan with Amberly Lago

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