Energized with Dr. Mariza

Most of us want to experience our emotions in a safe and healthy way without feeling triggered or reactive. However, in a lot of daily situations, this is much easier said than done. Becoming emotionally intelligent, especially during difficult conversations or situations can be scary. But, tapping into your own truth and learning how to show up authentically can open you up to a new way of living that you never thought possible. Helping Women Succeed with Dr. Patty Ann TublinDr. Patty Ann Tublin is an internationally recognized emotional intelligence communication and relationship expert, speaker, author, executive coach and consultant. As the CEO and Founder of Relationship Toolbox LLC, a training and development coaching and consulting firm specializing in the development of emotional intelligence and other critical “soft” skills, she enhances optimal individual and group performance that impacts the bottom line.Her passionate belief that all success is based upon the ability to create, nurture and sustain healthy relationships permeates her work as an executive coach and consultant delivering workshops, seminars and leadership development. What Is Emotional Intelligence?Dr. Patty Ann defines emotional intelligence as “your ability to identify and manage your emotions in real time so they don't manage you, and the ability to empathize with the emotions of others in real time”. While this may sound obvious, many of us don't know how we feel about situations, and can lead to negative repercussions in the long run.The easiest way to increase your emotional intelligence is to gain self awareness, self worth and self love so that you can identify your triggers and become emotionally intelligent, even in difficult situations. Owning Your RoleBy taking ownership and responsibility of where you and your relationships are at today, you can start to re-engage the conversation and your relationships in order to restore trust and get to a place where you do not subscribe to toxicity.How are you working to develop your emotional intelligence, improve your relationships, and build your ability to handle tough situations? Share your thoughts and experiences with me in the comments section of the episode page.  In This Episode How to step back and understand the role you play in difficult situations (5:46) Tips for understanding your own role in situations, especially during the messy stuff (9:37) Ways to create empathy and forgiveness by developing your compassion and emotional intelligence (18:18) The first step to take when you feel yourself getting trigger by a difficult or emotional situation (31:35) How to bring your emotional intelligence to every relationship in your life (39:39) Why you need to manage your expectations and easy solutions on how to do so to avoid resentment (44:57)  Key TakeawaysIf You Want to Gain More Emotional Intelligence, You Can: Find self-awareness and ownership in the role you play in the relationships Create space to listen to your bodies triggers and learn the lessons necessary to move on in a healthy way Work to cultivate a level of grace, understanding, and compassion towards yourself and others  Mentioned In This EpisodeUse Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereUnderstanding Body Language Free GuideThe Trust Doctor PodcastFollow Dr. Patty Ann on Instagram Other Resources:Check out the full show notes pageKeep up with everything Dr. MarizaFollow Dr. Mariza on Facebook | Instagram | Twitter | YoutubePodcast production & marketing support by the team at Counterweight Creative Related Episodes321: How an Unhealed Betrayal Impacts Your Health, Work, and Relationships with Dr. Debi Silber180: How to Overcome the Anxiety Pandemic by Managing Your Mindset with Dr. Joan Rosenberg 109: How to Tune In & Trust Your Inner Wisdom to Heal Your Body and Live Your Best Life with Melissa Kathryn

Almost as insidious as chronic stress on the body, is being on a constant blood sugar rollercoaster – because every time we spike our blood sugar, we can create an inflammatory response.  And the more often we cause a spike, we begin to raise our fasting blood sugar levels, drive insulin resistance, experience a hot mess of symptoms, and potentially, create serious chronic disease in the body over time.  THIS is why I wear a Continuous Glucose Monitor (GCM) now.  But for those of you who don’t, there are ways to know when you are on the blood sugar rollercoaster. Tune in to today’s podcast for a TON of hard-hitting truths that are simply not being told to us – and hear how to easily identify the effects of a blood sugar spike or crash, PLUS:  The most common symptoms of a blood sugar spike or crash Why to get your A1c and average A1c checked at your next visit  What is a Continuous Glucose Monitor (CGM) Why I wear a CGM and so should you 3 signs your are on a blood sugar rollercoaster 8 ways to get off the blood sugar rollercoaster  Mentioned in this episode: *ALL-NEW GlucoSupport – Available later this June!*  Magnesium Restore – The Anxiety-BusterEssentially Whole Store – Your Home for All-Things Healthy Related Resources:  Essentially You Episode #375: What We’ve Been Told About Healthy Sugar is a Lie  Essentially You Episode #361: 5 Things You Can Quickly do After Overeating to Avoid the Blood Sugar Rollercoaster   6 Easy Ways to Block Blood Sugar Spikes  Essentially You Episode #341: Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels and Improve Sleep  Essentially You Episode #307: Top 5 Hacks to Block Blood Sugar Spikes  

If You Want to Flatten Your Glucose Curve, You Should: Be on the lookout for the most common signs that you are on a glucose rollercoaster Work to understand what is happening in your body and get your blood sugar levels balanced Use Jessie’s 10 simple principles to regulate your plate and regulate your blood sugar  Most of us are on a blood sugar rollercoaster but don't even know it. Understanding your blood sugar, and flattening your glucose curve, is one of the most important things you can do for your overall health and longevity. I believe flattening your glucose curve is one of the most important things we can do for our health, which is why I have invited glucose expert and brand new author Jessie Inchauspé to the show. Glucose Revolution with Jessie InchauspéJessie Inchauspé is a biochemist, bestselling author, and founder of the Glucose Goddess movement. She's on a mission to translate cutting-edge science into easy advice to help people improve their physical and mental health. She holds a bachelor of science degree in mathematics from King's College London, and a master of science degree in biochemistry from Georgetown University. Her new book, Glucose Revolution, is on a mission to bring knowledge and understanding to the masses. Your Blood Sugar is in ChargeDid you know that 90% of adults experience at least one glucose spike a day, with most of us not even realizing it's happening? Your blood sugar is a major factor in how you feel every single day, from your energy levels to your digestive health and brain function. This is why it is so important to understand what is happening in your body so that you can see the warning signs before it is too late. How to Take Away Sugar’s PowerYou don't need an expensive CGM to understand what is happening with your blood sugar. Simple habits like which order you eat your food or walking after a meal can have a huge impact on your body's ability to regulate glucose and avoid a glucose spike. Jessie’s hacks are simple, cost-effective, and scientifically backed, and there is no situation that which her suggestions would not be beneficial.While changing your relationship with sugar can be scary, using these hacks will make breaking up with sugar less painful, and give you a whole new experience in life. Finding a way to eat sugar in a way that does not continue the cycle of addiction through simple and easy hacks will make you feel more amazing than you ever thought possible.Which of Jessie’s hacks are you going to try first? Share your glucose rollercoaster story with me in the comments section of the episode page. In This Episode Why your blood sugar cravings are not an issue of willpower but biology (16:19) The three most common signs that can tell you if you are on a glucose rollercoaster (22:40) Hacks to help you feel amazing and will be the biggest needle movers for your glucose curve (24:25) How the time and order in which you eat impact your bodies ability to handle sugar (34:03) What you can expect to feel like after you have gotten off the glucose rollercoaster (39:15) Why it is not about calorie deficiency but about what you put on your plate (47:38)  Resources Mentioned:Dr. Mariza’s Smoothie GuideUse Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereGlucose Revolution by Jessie InchauspéFollow Jessie on Instagram Other Resources:Check out the full show notes pageKeep up with everything Dr. MarizaFollow Dr. Mariza on Facebook | Instagram | Twitter | YoutubePodcast production & marketing support by the team at Counterweight Creative Related EpisodesEssentially You Episode #372: What to Eat on Your Plate to Balance Blood Sugar Levels for the Entire Day with Kelly LevequeEssentially You Episode #284: What a Continuous Glucose Monitor Taught Me About My Metabolic Health

I don’t know about you, but for a long time, I was fooled into believing that honey and maple syrup were better for my blood sugar levels – and my body overall – than the run of the mill brown sugar or raw sugar…  But I was SO wrong. All forms of sugar raise your blood sugar the same way every single time – which if left unmanaged, can lead to oxidative stress, fat storage in our liver and adipose cells, insulin resistance, blood vessel dysfunction, high blood pressure, brain fog and mitochondrial dysfunction.  But you don’t need to quit sugar entirely!  Tune in today for 5 creative ways to blunt a blood sugar spike if you decide that you DO want some sugar and LEARN:  The difference between glucose and fructose, as well as other sugars Why an apple is different than a cupcake  How to “dress up” your carbs to minimize sugar absorption into the bloodstream Ways to combine protein, fat, and fiber to avoid a glucose spike  The optimal times to eat fruit and other sugars One thing you should do after every meal What you need to know about apple cider vinegar  Which super-herb can totally change the game for your blood sugar  Mentioned in this episode: *ALL-NEW GlucoSupport – Available later this June!*  Magnesium Restore – The Anxiety-BusterEssentially Whole Store – Your Home for All-Things Healthy   Liver Support – The Toxin-Eliminator   Top 10 Liver-Loving Superfoods GuideRelated Resources:  Essentially You Episode #361: 5 Things You Can Quickly do After Overeating to Avoid the Blood Sugar Rollercoaster   6 Easy Ways to Block Blood Sugar Spikes  Essentially You Episode #341: Supplementing with this Super-Mineral Will Help Stabilize Blood Sugar Levels and Improve Sleep  Essentially You Episode #307: Top 5 Hacks to Block Blood Sugar Spikes   5 Ways to Boost a Healthy Metabolism

IF YOU WANT TO UPGRADE YOUR BRAIN, YOU SHOULD: Focus on high-quality movement, sleep, and nutrition as your three core pillars for health Educate yourself about what is happening with your body and hormones so that you can understand the changes better Stay connected and engaged with your relationships with others and with yourself  EPISODE SUMMARYThe saying that as we age our brains start to decline is simply not true. Women’s brains are beautiful, complex, and change and upgrade as we go through the different phases of our life. The key is understanding what is going on with your brain and your changing hormones so that you can gracefully transition through peri-menopause and show up with all of your wisdom and strength in menopause and beyond.Upgrading Your Brain with Louann BrizendineLouann Brizendine, M.D. has a degree in Neurobiology from UC Berkeley and attended both the Yale School of Medicine and Harvard Medical School. She is the author of the NY Times best seller: The Female Brain and its follow-up, The Male Brain. Her new book, The Upgrade: How the Female Brain Gets Stronger and Better in Midlife and Beyond, highlights the fascinating ways that the female brain changes, and shines a light on our society’s desperate need to change the way we think about menopause.Shifting the Mindset Around MenopauseLet’s think about our menstrual cycles for a second. Every day our hormones are changing and adapt to our menstrual cycle, which can get pretty exhausting for our brains and our cells. So, when we reach the time of our lives where our bodies stop being so focused on menstruation, a whole new section of our mental and physical ability is open to new things for the first time since puberty.The myth that menopause is the slowing down of our lives couldn’t be further from the truth. The transition through perimenopause into menopause can be a beautiful one if you understand the science behind what is going on in your body and get help with the temporary symptoms you may be facing. Menopause is the perfect time in your life to do what you love and embrace more of it.The Longevity TrifectaLouann knows that taking care of your body comes down to three pillars, movement, food, and sleep. Because your body is adjusting to your changing hormone levels throughout peri-menopause, it is crucial that you provide the movement, nutrition and sleep necessary to assist your body when recovering from these changes.You can transition through peri-menopause and find the authenticity, vision, and purpose that you may have been putting on the shelf. When you allow the space in your life to upgrade your brain, you will be shocked at your limitless potential in midlife and beyond.Are you ready to upgrade your brain? Share how you are preparing or experiencing the transition from peri-menopause to menopause with me in the comments section of the episode page.IN THIS EPISODEUnderstanding the hormone dance in the brain during your menstrual cycle (8:45)Some of the shifts and changes you can expect to see when entering peri-menopause (12:51)The importance of sleep hygiene when it comes to your hormonal and neurological health (18:32)How to avoid the pitfalls of peri-menopause and arrive into menopause as your best self (31:54)Research hacks for fending off any concerns around your longevity and mental clarity (37:53)RESOURCES MENTIONEDThe Essential Oils Menopause Solution by Dr. Mariza SnyderUse Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereThe Upgrade by Louann Brizendine MDRELATED EPISODESEY 362: Why Women Over 40 Should Pay Special Attention to Their Beliefs about Menopause with Susan WillsonEY 363: The Three Phases of Perimenopause and How to Navigate Each Phase with Grace

We work so hard to take care of ourselves. We go to the gym, make healthy dinners, and limit treats to only healthy sugars…But metabolic health is directly connected to some of our biggest symptoms.…And even those healthy sugars can lead to blood sugar spikes and crashes…If you want to achieve optimal metabolic wellness, there are three hormones you need to hone in on! Tune in today to hear… How long it took me to recover from a small blood sugar spike The health complications that chronically elevated blood glucose levels can cause Why Syndrome X leads you to more carbs What characteristics put you at high risk for type 2 diabetes How higher levels of leptin can lead to overeating And more!  Mentioned in this episode:Levels Health CGM AccessMagnesium RestoreZen SleepEssential Oils Menopause SolutionEssentially Whole StoreLiver SupportTop 10 Liver-Loving Superfoods GuideRelated Resources:Essentially You episode #274: Why Are So Many Women Struggling With Insulin Resistance and Poor Metabolic Function?Essentially You episode # 293: How Stress Contributes to Insulin Resistance, Diabetes and Stubborn Weight GainKey Supplements For Insulin Resistance And Healthy Metabolism5 Easy Steps To Help Reverse Insulin Resistance5 Ways to Boost a Healthy Metabolism

If You Want To Empower Your Plate to Balance Your Blood Sugar, You Should: Focus on the Fab 4 of protein, fats, fiber, and leafy greens Be aware of hidden liquid sugars that could be causing internal chaos Understand the science of what is happening in your body through tools like a CGM  It has never been more confusing to figure out what to eat. It seems like every ‘health guru’ out there has a different opinion, which is why it is no wonder that millions of people fail at these fad diets every single year. The truth is, no fad diet is sustainable. Controlling your health through what you eat comes down to three simple truths. Hormones matter more than calories, real whole foods are best, and it is always important to take your blood sugar balance into account when it comes to what you are feeding yourself and your family. The Fab 4 Fundamentals with Kelly LeVequeKelly LeVeque is a holistic nutritionist, wellness expert, celebrity health coach, and the best-selling author of Body Love and Body Love Every Day. She has a deep desire to help her clients through her passion for human nutrition and curiosity about how the human body works. She helps people understand the latest research and rationale behind important nutrition principles and provide delicious recipes and recommended products to fuel properly. Her Fab 4 Fundamentals course simplifies the science of nutrition to empower participants to confidently take charge of their health. Not Another Fad DietMaintaining blood sugar balance through real food is critical for supporting brain function, mood, energy, reproductive health, and overall metabolism. While the fad diets out there will try and convince you that you need a magic pill to achieve this, all you really need is a whole food and an understanding of what is happening with your blood sugar throughout the day.Kelly’s Fab 4 Philosophy focuses on proteins, fats, fiber, and leafy greens to help both adults and children balance their blood sugar through food and create generational, long-lasting health. When it comes to creating metabolic flexibility, you need to be strategic about what you are putting on your plate so that you can show up for yourself and others. Your Kids Are Learning From Their PlatesThe Fab 4 Philosophy isn't just for adults. Kelly knows firsthand that what your kids are ingesting, especially liquid sugar, may be having a much bigger effect on your child than you realize. Kelly is a wealth of knowledge when it comes to regulating your child's blood sugar, while you can make healthy decisions for your family knowing the why behind it.Are you ready to balance your and your family's blood sugar through simple, natural whole foods? Share how you are working to regulate and support your blood sugar and metabolic flexibility with me in the comments section of the episode page.  In This Episode The #1 thing you need to learn about what is happening with your blood sugar (11:05) Why the first meal of the day really is the most important when it comes to your health (21:33) Learn why liquid sugars are the silent culprits to your unstable blood sugar levels (27:45) What you should be feeding your children in order to protect them from unstable blood sugar (38:21) How protein can protect you and your family from blood sugar chaos (52:45)  Resources Mentioned:Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereGet Dr. Mariza’s Smoothie and Shake Free Ebook HereKelly LeVeque WebsiteFab 4 Smoothie Recipes Other Resources:Check out the full show notes pageKeep up with everything Dr. MarizaFollow Dr. Mariza on Facebook | Instagram | Twitter | YoutubePodcast production & marketing support by the team at Counterweight Creative Related EpisodesEssentially You Episode #370: How Our Daily Food Choices Make or Break Our Energy Levels and The Number 1 Thing to Overcome Chronic Fatigue with Ari Whitten

Being a pro at prioritizing self-care has so many benefits…But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.…I’ve narrowed down the daily self-care habits that help me function and feel good… And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear…  How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more!  Mentioned in this episode: Magnesium Restore Activated B Complete Vitamin D Complete Adrenal Love Thyroid Support Daily Self-Care JournalRelated Resources: Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower Top 10 Self-Care Rituals for Today's Woman Top 10 Ways to Add Self-Care to Your Morning 10 Toxic Habits That May Be Aging You Faster

If You Want to Gain More Energy, You Should: Focus on creating a solid circadian rhythm foundation  Optimize your body composition through blood sugar regulation techniques Remember to use healthy foods as your fuel instead of focusing on a strict diet  Has burnout or chronic fatigue become so normal in your life that you are just used to living with it? We are facing an energy epidemic in this country due to our modern lifestyles, but it doesn't have to be this way. The good news is there are simple solutions that you can add to your daily routine that will restore your energy levels and give you the resilience to move past burnout. Eat for Energy with Ari WhittenAri Whitten is the founder of The Energy Blueprint system, a comprehensive lifestyle and supplement program which has helped more than two million people (and counting) experience optimal health, better performance, and more energy. His new book, Eat for Energy, combines his 25+ years of experience in the study of human health science to help others supercharge their mitochondria, beat fatigue, and unlock all-day energy. Mitochondria is KingAri believes that there are two fundamental causes to our society's overwhelming lack of energy. The overall stress on our bodies from our environment and lifestyle, and what is going on with our mitochondria. We all know that challenging our mitochondria is the key to optimizing our bodies' hormonal production throughout the day and getting the energy that we require. But how do we challenge our mitochondria properly? Through simple lifestyle changes and changing the way we look at our food supply. How to Create More EnergyAri isn't interested in giving you another extreme elimination diet. Instead, he focuses on giving people simple, effective tools using whole foods to help optimize their body's composition, regulate their blood sugar, provide them with a strong circadian rhythm, and ultimately have more energy and feel better.Instead of focusing on all of the things you have to remove from your diet, Ari challenges you to add foods into your life that reverse the issues that have to do with mitochondrial health. When you can implement these few simple solutions, your energy production will come back in a whole new light.Are you ready to overcome your chronic fatigue? Share what lifestyle and food shifts have been a game-changer for you with me in the comments section of the episode page. In This Episode Why we are seeing so many people struggle with low energy in modern life (7:14) How to begin to rebuild robust mitochondria when coming from a place of burnout (12:11) The importance of building a strong circadian rhythm foundation and lifestyle (27:36) Easy tips for utilizing your fat and deregulated sugar as an energy source (33:05) Which kinds of food you should be thinking about for boosting your energy (41:25)  Resources Mentioned:Use Promo Code ‘podcast’ for 10% Off Your Order at the Essentially Whole Store HereEat for Energy by Ari Whitten Other Resources:Check out the full show notes pageKeep up with everything Dr. MarizaFollow Dr. Mariza on Facebook | Instagram | Twitter | YoutubePodcast production & marketing support by the team at Counterweight Creative Related EpisodesEssentially You Episode #125: Secrets to Building a High-Energy Body with Ari WhittenEssentially You Episode #195: How Do You Get More Energy, Like Yesterday?Essentially You Episode #330: Why Mitochondria Are the Key to Unlocking Your Best Energy Yet with Shawn Wells

Being a pro at prioritizing self-care has so many benefits…But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.…I’ve narrowed down the daily self-care habits that help me function and feel good… And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear…  How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more!  Mentioned in this episode: Magnesium Restore Activated B Complete Vitamin D Complete Adrenal Love Thyroid Support Daily Self-Care JournalRelated Resources: Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower Top 10 Self-Care Rituals for Today's Woman Top 10 Ways to Add Self-Care to Your Morning 10 Toxic Habits That May Be Aging You Faster