Energized with Dr. Mariza

IN THIS EPISODE:We are still in such unprecedented territory for our lifetime, and we find ourselves grasping for anything at all that we can be doing to make sure we stay healthy.Your body relies on several key vitamins and nutrients to protect your health, and I’m breaking down the top 5 today! These vitamins are the easiest way to support your body’s defense system.Tune in today to hear exactly what you should be taking (beyond vitamin C) to give your body the best shot at staying healthy! Exactly what is the immune system, and how can you support it? Why specific vitamins and nutrients are important for immunity (and your overall health) How you can use supplements to ease digestion, boost energy, improve sleep AND support immunity The best way to stock up on some of these key supplements today! MENTIONED IN THIS EPISODEShop the Immune Support Sale and get your essential supplements here!How to Immediately Boost Your Immunity and Stay HealthyADDITIONAL RESOURCESEssential Supplements for Supporting Your Immune SystemEssentially You episode 177: How to Boost Your Immune System by Healing Your Gut with Dr. Vincent PedreEssentially You episode 175: Top 10 Ways to Immediately Boost Your Immunity and Stay Health

If You Want To Improve Your Energy, You Should: Add in 300-400 milligrams of Magnesium every night to feel the benefits right away Do your research and experiment to figure out which supplementation plan is right for you Listen to your body and let it guide you on your hormonal journey  How to Rescue Your Hormones and EnergyMagnesium is critical for your body in more ways than one. Because it is so important, we burn through it way faster than you would expect. While the symptoms of magnesium deficiency can be subtle, once you start introducing the proper amount of magnesium into your routine, you will be able to feel the difference right away, especially when it comes to your energy. The Magic of MagnesiumEverything from your ability to relax and stay calm, get a good night’s sleep, painful period or perimenopause symptoms, insulin resistance, cortisol levels, and more can be affected if you do not have proper amounts of magnesium. We do not talk about the benefits of magnesium enough. This magic supplement can flip the switch when it comes to your energy level and can literally rescue your hormones. If you want to feel better faster, adding magnesium into your routine could be the saving grace you have been searching for.Are you ready to get that energy back that you have needed so badly? Share your experiences with Magnesium supplementation with me in the comments section of the episode page.In This Episode Learn about the different types of B Vitamins and which one is right for you (3:46) How to know if you are demonstrating symptoms of magnesium deficiency (5:29) The top 5 ways magnesium can rescue your hormones and boost energy production (7:38) Why magnesium is considered natural metformin and how that can benefit you (12:34) When and how you should be taking your magnesium supplementation (15:15)  Resources Mentioned:Use Promo Code ‘podcast’ for 10% off Your Essentially Whole Magnesium Restore SupplementWomen’s Daily Essential BundleDr. Mariza WebsiteFollow Dr. Mariza on Instagram | Facebook | Twitter | YouTube | Pinterest 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 #201: What’s the Number One Supplement You Recommend for Women? Essentially You Episode #113: The Power of Magnesium and Discovering Nutrient Deficiencies with Gretchen Lidicker

If You Want To Set Yourself Up For Success, You Should: Identify your limiting belief patterns Replace your negative self-talk with positive affirmations Release your bad habits and commit to the new 2.0 version of yourself every day  Have you ever considered that your yo-yo dieting or emotional eating rollercoaster could be coming from how you see yourself subconsciously? Many women use food to cope with life or unmet needs, which is where the self-sabotage starts. Mindful eating and getting to the root cause of your negative self-talk are two massive pieces of the puzzle regarding our identity and how it impacts our weight. Finding Your Sparkle Again with Deborah CapaccioDeborah Capaccio has helped hundreds of middle-aged women permanently overcome their problems with yo-yo dieting and emotional eating by focusing on living an authentic, true life. The way we think about and speak to ourselves directly impacts the bad habits we engage with, which is why it is Deborah’s mission to help other women find their sparkle again. Getting Clear on How Your Subconscious Beliefs ManifestWomen, especially those of us in middle-age, tend to give themselves to everyone else and leave their needs in the dust. Instead of working from a place of deficit, it is important to take yourself off the hook and identify what you are saying to yourself on a daily basis. When you take the time to look at where you are working from to get through your day and identify how you may be speaking negatively to yourself, you can stop the external manifestation of those beliefs and exchange them for something that will serve you better. Brain First, Body SecondOne of the most powerful things you can do to reverse stubborn weight gain and ultimately live a more fulfilled life is to reprogram your brain from negative self-talk to positive self-talk. Deborah's ‘Fit Mind Formula’ helps women form healthy habits based on constructive affirmations that feel in line with who they want to be in this world. When women decide to do something, it is game time. You owe it to yourself to live your life from a place of abundance and happiness. Deborah is proof that if you change your mindset and show up as your authentic self, your reality and your body will follow.Are you ready to stop self-sabotaging by changing the way you see yourself subconsciously? Share what surprised you most about the connection between mindset and bad habits with me in the comments section of the episode page.In This Episode Why women need to get out of the negative brain patterns surrounding body image (8:50) What you can do to flip the switch when it comes to your negative self-talk (11:49) How to replace your negative identity beliefs with daily positive affirmations (14:18) Ways to cultivate a more fit mind when it comes to body image, exercise, and food (18:32) Tips for setting new intentions for yourself in middle-age and beyond (26:26)  Resources Mentioned:Use Promo Code ‘podcast’ for 10% off the Essentially Whole Magnesium Restore SupplementBook a Free Consultation with Deborah HereSparkle Girl WebsiteFollow Deborah on Instagram | Facebook | YouTube 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 Episodes: Essentially You Episode #143: How to Give Yourself Grace During Your Biggest Healing Struggles with Arielle LorreEssentially You Episode #149: Why Mindfulness and Mindset are Key to Healing Miracles with Elaina RayEssentially You Episode #224: How to Finally Let Go of Emotional Eating and Self-Sabotage with Natasha Allen

If You Want To Want To Avoid Autoimmune Disease, You Should: Listen to your symptoms, advocate for yourself, and ask for more testing Calm your inflammation by focusing on gut health, nutrition, and lifestyle  Implement breathwork and meditation to live a more balanced life  The prevalence of autoimmune disorders in the past 50 years has risen so drastically that autoimmune disease is now the 3rd most common category of health issues in the United States. So what is causing so many Americans to develop these conditions? While many factors contribute to your overall health, food and gut health are the foundation for a working immune system. Finding a Balance with Donna MazzolaDr. Donna Mazzola is a Pharmacist with a Master’s degree in Functional Medicine and Human Nutrition. After obtaining her Doctorate in Pharmacy, Donna realized that it is only by finding a balance between medicine and nutrition that we can impact disease. After receiving her Hashimotos diagnosis in 2015, she created her blog Dr. Autoimmune Girl to help others identify the root causes of their diseases and take back control of their health. Understanding the WhyUnderstanding the ‘why’ behind your autoimmune condition can be a frustrating journey. The greatest challenge that people suffer from is the unexplained symptoms that can go unanswered for years before receiving a diagnosis. Donna knows that in order to better control what is happening in your body, you have to understand it better. By asking the right questions, learning how to decipher our labs, and advocating for ourselves, we can delay the progression of symptoms and take back control of your autoimmune disease rather than letting the disease control you. Heal Your Gut to Heal Your ConditionAutoimmune conditions are proven to be the gateway to other illnesses down the line, which is why it is so important to be mindful of your symptoms and address your autoimmune condition as soon as possible. The majority of us live in a chronic inflammatory state without realizing it, and a gut protocol will always be your best friend when finding healing. Whether you have an autoimmune disease or not, starting with your gut is key if you have unexplained symptoms. Focusing on your gut health has many side benefits when it comes to not only autoimmunity but your overall health and longevity. While you may not like to hear it, it is time to identify your drivers of inflammation in order to heal your autoimmunity and find the balance you are missing.Resources Mentioned:Use Promo Code drmariza to get 15% Off Your Paleovalley OrderGet Donna's new book The Immunity Food Fix here!The PIHR Gut Protocol Dr. Autoimmune Girl WebsiteFollow Dr. Autoimmune Girl on Instagram | Facebook | Pinterest 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

As we approach mid-December, the traditional festivities are in full swing. You’re probably attending office and family gatherings, shopping, decorating, and doing everything you can to make this holiday the best one yet for your family. But are you taking care of yourself? If you're not practicing self-care due to holiday exhaustion… You need quick ways to increase your energy level so you can get back to taking care of yourself and thriving into the new year. Tune in today to hear… How to set your intention for the new year The symptoms of chronic dehydration What supplements can help to increase energy levels How to protect your time And more!  Mentioned in this episode:Magnesium Restore Activated B Complete Adrenal Love Hormone Balance Related Resources:Essentially You episode: #272 5 Simple Ways to Boost Your Energy Levels Instantly Essentially You episode: #276 10+ Surprising Signs Your Stress is Out of Control + How to Fix It Easy Holiday Gifts - DIY Or OIY Best Supplements To Overcome Stress & Get More Energy Get More Energy With These Top 3 Habits

If You Are Ready To Heal Your Messy Emotions or Trauma, You Should: Give yourself permission to heal  Sit with your emotions and adopt tools to help you process them Embrace your own authentic power  The holiday season brings new levels of stress and worries to many people. This stress can trigger us out of nowhere or by small things. The key to dealing with these triggers is by learning not only what to do to manage your triggered moments but also how to implement strategies when you need them the most. Embrace Your Authentic Power with Ashley BernardiAshley Bernardi is a trained journalist who has written for some of the biggest publications nationwide and the founder of the powerhouse media firm Nardi Media. When the emotions she oppressed after the traumatic death of her father at a young age began to manifest into disease and depression later in life, Ashley deepened her commitment to health, wellness, spirituality, and her own authentic power and is passionate about helping others do the same. Listening to Your Body Through StillnessThe strategies needed to process messy emotions and trauma may be simple, but they take practice, awareness, and the desire to listen to your inner wisdom. Permitting yourself to start feeling and truly sitting in silence to listen to what your body needs can instantly change your state of panic into relaxation. Instead of trying to numb or distract yourself from your emotions, Ashley’s work is all about honoring and accessing your wisdom from within so that you can find true transformation and healing. You Hold Healing Power Within YourselfAshley has created the FEEL Framework to help people focus on their emotions, enter their emotions, experience their emotions, and listen, learn, and love that emotion. By sharing your voice, putting up boundaries, giving yourself permission to say no, and being vulnerable, you can share and address your feelings in real-time in order to heal. Making space for brave conversations, being grateful for every emotion you feel, and knowing that everything is temporary are key constructs to Ashley’s journey to embracing her authentic power. The power to decide if life is happening to you or for you is within reach, and every one of us, all we need to do is learn how to listen.What did you love most about Ashley’s authentic story and how she transformed her trauma into authentic power? Share your thoughts with me in the comments section of the episode page.In This Episode How to heal your trauma and transform yourself through self-care and stillness (12:41) The importance of community and connection when healing and releasing trauma (17:09) Why you need to embrace facing and feeling your emotions in order to heal (19:21) Learn about the side benefits of healing, especially when it comes to your relationships (26:47) How to get primal with your meltdowns in order to heal your emotions (30:06)  Resources Mentioned:Use Promo Code drmariza for 15% Off Your Organifi Order HereAuthentic Power by Ashley BernardiAshley Bernardi WebsiteFollow Ashley on Instagram | Facebook | Twitter | YouTube 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 Episodes: Essentially You Episode #321: How an Unhealed Betrayal Impacts Your Health, Work and Relationships with Dr. Debi SilberEssentially You Episode #308: What Is Trauma and How Does It Make Us Sick? With Dr. Elena Villanueva

If You Want to Stop Making Common Food Mistakes You Should: Stop eating carbs at night time Don’t skip breakfast  Make sure you aren’t snacking the wrong way  Have you been trying everything you can to create more energy, lose that stubborn weight, and heal your hormones but aren't seeing the results you are looking for? One of the biggest factors for our overall health, longevity, and sustainable energy comes from becoming metabolically flexible and getting your body into a thermogenic state. Create a Life Worth Living with Stu SchaeferStu Schaefer is a 20-year award-winning weight-loss coach who specializes in helping people reset their bodies so they can lose weight as they did in their 20’s. After his own struggles with anorexia and SIBO, Stu realized he wanted to help people create their perfect bodies healthily and sustainably. He has helped thousands of people transform their bodies and empower themselves so that they can use their success to create a life worth living. Eat More and Work Out LessWhat if I told you that the secret to achieving the weight loss results you are after could come from eating more and working out less? Stu’s four food quadrants focus on not only what you are eating and the amount you are eating but also when you are eating and how you are combining foods in order to see optimal results. Getting your body into a thermogenic state can help you burn fat like a furnace. When you can give your body the variety it needs to function optimally, you can burn fat constantly, preserve muscle, and lose weight. Thermogenics Is KeyEach person has their own unique combination of needs in order to function optimally. However, most of us are making choices we believe to be healthy, but that is really keeping our bodies from reaching that thermogenic state. When you know what to eat, when to eat, how much to eat, how to combine foods, and when to stop with the exercise, you can stop making these common mistakes and boost your metabolic flexibility in order to get your body into fat-burning mode.Are you ready to get your body into a thermogenic mode so that you can gain more energy, longevity, and muscle? Share which of Stu’s helpful insights surprised you most with me in the comments section of the episode page.In This Episode Why eating more and working out less could help you achieve your weight goals (11:42) Which foods are thermogenically approved for each meal of the day (18:02) Learn what mistakes you could be making when it comes to your daily food routine, especially at dinner (30:55) How to reverse aging and normalize your hormones by putting your body in a thermogenic state (39:43) Common pitfalls and mistakes when it comes to exercising as a woman (43:35)  Resources Mentioned:Use Promo Code drmariza for 15% Off Your Organifi Order HereGet Stu's Masterclass, Quiz, and BlueprintStu Schaefer WebsiteFollow Stu on Instagram | Facebook 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 Episodes: Essentially You Episode #250: How to Heal SIBO Without SIBO Taking Over Your Life with Phoebe LapineEssentially You Episode #229: The Truth Behind Which Foods Trigger Inflammation and Belly Fat

If You Want To Learn How To Better Advocate For Your Health, You Should: If possible, seek out a physician that you feel listens to your concerns Keep a symptoms diary to present clear evidence to your doctor Find a trusted friend who can support you on your diagnosis journey Do your own research to empower yourself with the knowledge you need  The sad truth is that most women know what it is like to have their symptoms be dismissed or downplayed by our medical system. The history of women being gaslit in medicine goes back centuries, which is why it is important to understand the history of bias in the medical field so that we can pave the way for policy changes today. What It Means to Be an Unwell Woman with Dr. Elinor CleghornDr. Elinor Cleghorn has a background in feminist culture and history, a Ph.D. in humanities and cultural studies, and is the author of the new book Unwell Women. She is passionate about sharing her experience of chronic illness, debunking the myths and history surrounding the gaslighting of women, racism, and misogyny in the medical field. Dr. Cleghorn exposes how the system has been historically rigged against women and empowers others to advocate for their health and bodies. A Historically Discriminatory SystemThe idea that women exaggerate their pain or are unreliable when speaking about their bodies has a long history. These prejudices are still seen today in the language used by practitioners and the dismissive attitudes embedded into the medical field in general. This ancient sexism, racism, and misogyny in the medical system will only be corrected when research and funding are allocated to understanding the more complex issues of gender and chronic disease. While this kind of content can be challenging to hear, it is only by preparing ourselves with the knowledge necessary to advocate for ourselves and our mothers, sisters, and daughters that we can create much-needed change. Becoming Your Own AdvocateAlthough the system may be rigged against us, the eternal truth is that nobody understands your body better than you do. You have the right to search for the answers and have ownership over your health because, in the end, that is what matters the most. Everybody has the right to be respected, spoken to as they want to be spoken to, and have things explained to them. We all need to be alerted and empowered to stand up for these rights so that we can advocate for our bodies and health. If you have been made to feel like you are not reliable, that your pain is not real, or discriminated against, this episode will empower you with the information you need to become your own advocate and get the answers you deserve.What are your experiences as a woman seeking answers in today’s modern medical system? Share your thoughts with me in the comments section of the episode page.In This Episode Why it takes so long to diagnose women’s autoimmune disease and how that impacts our health (9:50) How the dismissive attitudes towards women’s pain have been embedded into our modern medical system (14:10) Why feminized ways of talking about pain in the body have rigged the system against us (21:17) The role of racism and misogyny when it comes to dismissing symptoms and providing treatment (25:34) How to advocate for yourself and set yourself up for success when dealing with symptoms today (31:15)  Resources Mentioned:Use Promo Code drmariza for 15% Off Your Organifi Order HereUnwell Women by Dr. Elinor CleghornFollow Dr. Elinor Cleghorn on Instagram | TwitterDoing Harm by Maya Dusenbery 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 Episodes:  Essentially You Episode #319: Red Flags: 10 Ways We Gaslight Women in Medicine Today

It’s the most wonderful time of year. The holidays are here, and these days are filled with fun traditions, gatherings, feasts, and gifts. So much to enjoy, but also so much stress!  If the holiday season leaves you feeling more blue than festive... Some simple self-care can make a huge difference in how you cope with the season. Tune in today to hear... Self-care strategies to reduce stress How setting intentions can help you stay healthy Simple ways to overcome cravings Tips to keep you from overeating at holiday gatherings And more!  Mentioned in this episode:Black Friday Sale: Get 15% off all Essentially Whole Supplements!Join the 14-Day Detox ProgramDaily Self-Care JournalThe Dash Diet Cookbook Related Resources:Essentially You episode: #281 How to End Emotional Eating Now with Tricia NelsonEssentially You episode: #318 How to Create Ease in Your Day Life, No Matter WhatWinter Scents & Emotional Health - Diffusing Essential Oils for the HolidaysDIY Stress-Reducing Essential Oil BlendTop 10 Self-care Rituals for Today's Woman

If You Are Ready To Make Some Changes In The Way You Prioritize Nutrients, You Should: Make sure to pick your food from the fridge first Teach your kids the difference between energizing foods and energy-zapping foods Choose foods that are going to support all of the pieces of your life  The Nutrition Education You Are Supposed to Know but Were Never TaughtJenn Trepeck, a “force of nature” in wellness, is an Optimal Health Coach specializing in weight management. The Founder of Better Life Now LLC and host of Salad with a Side of Fries Podcast, Jenn works to pay her knowledge forward and reach a larger audience, teaching the nutrition education we are all supposed to know but no one ever taught us. Jenn’s mission is to change the state of healthcare as a Certified Transitions Lifestyle Coach and Consultant with nutraMetrix Custom Health Solutions. Think Global, Act LocalHave you ever stopped to consider why the apples or bananas you are buying in the store were grown and shipped to you from the other side of the world? This is because we have lost touch with the nutritional power of eating locally and seasonally. While this started as an attempt to create efficiencies in the way we grow and access food, it has harmed the fundamental nutritional components of these foods. So even if you think you are making healthy choices, you may not be getting all the nutritional benefits you think you are. This is why it is important to make choices as a conscious consumer to feed your body better and shift how our food is produced. Becoming a Conscious ConsumerJenn wants you to make decisions with both your dollar and your fork by shopping local, eating seasonally, and advocating for organizations involved in providing access to fresh foods in your community. Being a conscious food consumer does not have to be complicated or expensive; all it takes is a commitment to reverse the metabolic epidemic we are seeing in this country and seek out foods that give you proper nutrition. Food provides us energy, which in turn impacts everything else. By bridging the gap between how our food is produced and how it is serving us, we can relieve our symptoms and improve our nutrition for everyone Quotes:“Our system teaches us to look at everything in isolation, but the reality is everything is so connected, in nature and in the body.” (8:32)“Even if we were to eat all of the things that we are supposed to eat, and never eat the things that deplete our body, we are still not getting the nutrients we think that we are from all of our healthy choices. And it doesn’t mean don’t eat the broccoli, of course. But it means that we might have to have an even greater commitment to nutrition, and potentially supplementation, to help support our bodies proper function.” (12:07)“Moderation and living life, absolutely. But understanding fundamentally what we are giving our body through our food choices is paramount.” (33:31) Resources Mentioned:14 Healthy Hormone Recipe GuideEssentially Whole Supplement Line Black Friday SaleSeasonal Produce Locator WebsiteSalad With a Side of Fries PodcastBetter Life Now LLC WebsiteFollow Jenn on Instagram | Twitter | ClubHouseFollow Salad With a Side of Fries on Instagram | FacebookBook Your Complimentary Discovery Chat Here 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