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If You Want To Find Your Weight Loss Code You Should: Stop believing that everything that is working for other women is also going to work for you Do a hormone test that tells you what your body is asking for and when Find a balance between a calorie-restrictive diet and a way to nourish your adrenal system and thyroid  I know first hand how frustrating it can be to not know what is going on with your body. The #1 most disruptive symptom I hear from women in perimenopause and beyond is unexplained weight gain and weight loss resistance. Often times it’s a combination of hormones and lifestyle that can be the culprit, but it takes some work to figure out your unique weight loss code. You Are Not Alone in This StruggleKaren Martel is a Certified Transformational Nutrition Coach and weight loss and hormone expert. After finding stubborn weight after the birth of her first child, Karen tried everything that other women were doing but still found no success. It wasn’t until a naturopath ran a hormone lab that she realized the real source of her issues.Karen is determined to bring this knowledge to other women, and help them breakthrough weight loss resistance to find their own personal weight loss code. Through nutrition and hormone optimization, Karen is passionate about helping the millions of other women dealing with these issues figure their bodies out. The Goldilocks ProtocolAlmost every woman in North America is dealing with some sort of cortisol or insulin issue but doesn’t know it. When we enter our late 30’s and early 40’s, our progesterone and estrogen start to drop and can wreak havoc on our hormone levels. A common side effect of this change in hormones is weight gain, but it takes an individualized protocol to figure out what is going to work for you.Over-exercising, restricting our food intake, and trying to place a bandaid on our root cause of hormone issues is not doing you any good. You can’t lie to yourself about your health, and it is time you started listening to what your body is trying to tell you to find lasting change. Finding The Diet That Works For YouAs women, we are constantly bombarded with the next new diet that promises to cure all of our concerns. In reality, these fad diets are ruining your metabolism and making us suffer. Methodologies such as the ketogenic diet or intermittent fasting can work as a therapeutic way to get your hormones back on track, but they are not sustainable in the long term, especially for women.Karen recommends a primal based diet, which is easier to follow and puts you in a natural caloric deficit without all of the sufferings. While there is no magic pill to fix your root cause issues, coming to terms with that and putting the work into figuring out your personal weight loss code can have a game-changing effect on your overall health. Resources Mentioned:Register for the Perimenopause and Menopause Relief SummitKaren Martel WebsiteThe Other Side of Weight Loss PodcastFollow Karen 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

If You Want to Create Your Own 5 Minute Wellness Routine You Should: Acknowledge your striving mindset and the differences found in a feel-good mindset Shift your mindset by taking actionable steps to put yourself into a feel-good state Allow yourself time to focus on how you feel rather than be productive Customize your routine to fit into your daily schedule and create habits that enforce that routine  Have you spent your 20’s going non-stop, only to feel the physical burden of your constant busyness now? Often times we don't even realize how bad we feel because we get used to it as our ‘normal’. But the truth is, self-care is a non-negotiable for survival, and you deserve a minute to pause and take care of yourself. The Feel-Good Effect With Robyn DownsRobyn Downs has been in the same position you are. Robyn has dedicated her life to spreading the feel-good effect. Using simple, science-backed strategies, Robyn helps people implement small hinges that can create big change when it comes to their emotional and physical wellbeing. Her work taps into cutting-edge science and psychology, neuroscience, mindfulness, and habits to help you find more calm, ease, and joy in your life right now. Gentle Is the New PerfectRobyn lives by the motto that ‘gentle is the new perfect’. By rejecting the striving mindset that so many of us have been caught up in, Robyn wants you to focus on what feels good instead. The feel-good mindset focuses on self-compassion, flexible thinking, and gratitude, the exact opposite of the striving mindset. Despite what you may have been told, being kind to yourself will not make you lazy or a quitter. But it will allow you to stop striving for perfectionism and make space for joy and rest in your daily life. Get in Where You Fit InYou may think that you don't have time for self-care or to take a break. With Robyn’s 5-minute wellness routine, you can practice shifting your mindset for just an instant and see what a world of difference it can make. Robyn’s system puts into place actionable ways that you can put yourself into a feel-good state. By practicing the 4 R’s, revive, refresh, restore and rest, you can customize how it works into your life in as little as 5 minutes. The beauty in Robyn’s method is that it allows you to stop being productive and take some time to create actions and habits that are solely related to how you feel. Can you relate to our stories today? Are you feeling the physical repercussions of busyness and are ready to create small changes to support your brain and body? Share how you will create more ease in your life through a 5-minute wellness routine with me in the comments section of the episode page.In This Episode Learn why perfectionism and comparison thinking is standing in your way (9:45) How to navigate and reorient what it means to have it all (15:43) Tangible practices that can cement a feel-good mindset instead of a striving mindset (18:52) Tips for creating your personalized 5-minute wellness routine (31:15) Suggestions of rituals that you can relish in to make time for you where it fits into your life (35:45)  Resources Mentioned:Register for the Perimenopause and Menopause Relief SummitThe Feel Good Effect by Robyn Downs Real Food Whole Life WebsiteThe Feel Good Effect PodcastJoin the Real Food Whole Life CommunityFollow Robyn on Instagram | Pinterest Related Episodes: Essentially You Episode #149: Why Mindfulness and Mindset Are Key To Healing Miracles with Elaina Ray 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

If You Want To Stop Dieting Unsuccessfully, You Should: Stop restricting yourself and start viewing nutrition and exercise as a skill Change your mindset and incorporate your favorite foods into your weight loss plan Explore new exercises such as lifting weights to improve your metabolism Create a personalized approach that works for you and your body Health resolutions and diets often bring in a new year, but that is not the best way to improve how you feel. Changing your health outcome starts with what is on your fork, and all it takes is simple and actionable changes. Nutrition and Fitness as a SkillRachel Freiman is the CEO of MindStrong Fitness and is passionate about teaching others the skills necessary to ditch diets forever and embrace nutrition and fitness. Rachel is an educator at heart and focuses on both the mental and physical sides to building healthy and sustainable habits. Why You Need to Break Up with DietingThe truth is, diets are not sustainable. The belief that we haven't lost weight because we haven't found the ‘right’ diet stems from companies trying to sell you things. Rachel believes that the key to long-term health is education and developing the skills to focus less on restriction and more on what makes you feel good. Changing your mindset and healing your relationship with food will help you realize that the problem isn't you; it is the methods you have been using. Getting out of the ‘all in or all out’ mindset and instead focusing on the pleasure principle will give you the momentum you need to stop playing into the one size fits all diet industry. Figuring Out Your Personal MacroplanIf you want to change your health, you need a personalized approach that is going to work for you and your body. Even if you have the strongest willpower in the world, telling yourself ‘no’ to foods you enjoy will not last. Labeling foods as good or bad, or working out in ways that don't actually provide the results you are searching for, is doing nothing for your physical or mental health. By approaching nutrition and exercise as a skill, you can develop habits that will serve you much better in the long run.Are you ready to throw out your health resolutions for 2021? Share how you are supporting your body in a way that serves you in the comments section of the episode page.In This Episode: Why diets will never be sustainable for any of us (10:40) The role of mindset when healing your relationship with food and nutrition (15:25) What to do if you are working out super hard but the scale isn’t moving (21:52) How to train your metabolism to speed up through nutrition and weight training (25:06) Breaking down the demonization of carbs and why it is misplaced (26:30)  Resources Mentioned:Free Perimenopause and Menopause Relief SummitBecoming MindStrong: The Truth About Health, Fitness, and the Bullsh*t That's Holding You Back by Rachel Freiman MindStrong Fitness WebsiteFollow Rachel on Facebook | Instagram | YouTube Related Episodes: Essentially You Episode #208: How Exercise Can Either Boost Your Metabolism or Damage It At Age 40+ With Debra Atkinson 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

If You Want To Heal Your SIBO You Should: Address the three main risk factor buckets and identify the root cause of your bacteria overgrowth Find a bodyworker to help you navigate which protocol will work best for you Embrace a beautifully diverse diet by focusing on an anti-inflammatory protocol  SIBO, or Small Intestine Bacterial Overgrowth, affects millions of people but can be difficult to nail down. Unlike other gut imbalances, SIBO happens when there is an overgrowth of bacteria in the upper part of your digestive tract. Because of the importance of the location of this bacteria, it takes the right support to heal your gut and reduce your inflammation. Healing SIBO Through Food with Phoebe LapinePhoebe Lapine believes that food can and should be medicine. A writer, gluten-free chef, culinary instructor, Hashimoto’s advocate and so much more, Phoebe is here to share her story of autoimmune disease and healing SIBO from the inside out. What You Need To Know About SIBODue to stress, lifestyle factors, and hormones, women suffer from SIBO far more often than men. It is important to understand the connections between all of these factors so that you can uncomplicate your symptoms and work on finding the healing protocol that is right for you. Everything from structural issues in your gut to your body's ability to kill bacteria can have an impact on your likelihood of developing SIBO. Gas, bloating, thyroid hormones, and so much more can play a role here, which is why it is essential to equip yourself with the necessary knowledge to address your gut dysbiosis in the best way possible. Finding the Right Treatment for Your BodyAddressing bacteria overgrowth takes an individualized approach to be the most effective possible. Antibiotics, herbs, and different diets can all be helpful depending on your unique sensitivity, lifestyle, and detox methods. It is important to know what you are working with before you start to treat your symptoms. Phoebe suggests starting from a place of anti-inflammatory protocols. You don't have to stop enjoying food to cure your gut bacteria; all it takes is the knowledge to guide yourself through gut complications and get to a place of a beautifully diverse diet. Phoebe is a real example of the amazing possibilities of healing SIBO and clearing up what is going on in the body through food, lifestyle, and body kindness.Do you or someone you love suffer from SIBO? Share which of Phoebe’s tips you are going to incorporate into your daily routine with me in the comments section of the episode page.In This Episode Why women are more susceptible to SIBO than men (12:21) The three different buckets that can impact your gut and hormone symbiosis (19:38) Where to start when testing for SIBO and other digestive issues (25:42) Which foods you should be focusing on to fix your SIBO and inflammation (31:34) How to embrace the diversity of life with anti-inflammatory versions of comfort food (38:25)  Resources Mentioned:Order the SIBO Made Simple Book HereSIBO Made Simple WebsiteSIBO Made Simple PodcastFeed Me Phoebe WebsiteThe Wellness Project WebsiteFollow Phoebe on InstagramDr. Allison Siebecker Website Related Episodes: Essentially You Episode #230: Dismantling Myths About Leaky Gut, Gut Health and Probiotics with Tina Anderson 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

If You Want To Stop Chronic Stress In Its Tracks You Should: Recognize when you are feeling stressed and identify your personal symptoms Create a ritual to calm your stress response and check-in with yourself Stop leaning on your distractions and start reflecting on the ways you deal with stress  Change your actions and thoughts to add value rather than chaos  Stress can not only impact your mood and energy, it can actually change the way in which your brain responds to the source of your stress response. For so many women who are combating stress on the daily, this chronic affliction can have serious long-term effects on their physical health, mental state, and overall wellbeing. Heal Your Life From Chronic StressDr. Jennifer Love is board-certified in psychiatry, addiction psychiatry, and medicine, and is the new co-author of the book When Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress. Dr. Love is passionate about helping others get to the bottom of their stress bucket and loves to help others find a way to live life without chronic stress pulling them down. Stress Is Like SnorkelingDr. Love believes that life is like snorkeling. Often we can be distracted by everything that is happening around us, focusing on keeping an eye out for sharks and enjoying the brilliance of the world under the sea. But suddenly we can look up and realize that we have drifted out past where we started and no longer recognize our surroundings anymore. Stress works just like snorkeling, which is why we have to take the time to check on ourselves, remove the distractions, and pull ourselves back into shore. Walking through these steps can help you evaluate how you react to chronic stress and take action to better handle your problems. The Five Steps To Get a Grip on StressThe five steps outlined in Dr. Love’s new book can help you get a grip on your stress, figure out what you can about an issue, take action, and reflect on what you have been through. The time of introspection is crucial when analyzing if the actions and thought patterns you have are adding value to your life, or just creating more chaos. None of us have time to get hung up in the vicious cycle of chronic stress. Dr. Love’s tools can help you get to the bottom of your stress bucket so that you can face new stressful challenges with the capacity to combat whatever happens.Are you ready to stop living in a cycle of chronic stress and start empowering yourself to engage with what serves you? Share which of Dr. Love’s tips you are going to implement into your daily routine with me in the comments section of the episode page.In This Episode The surprising symptoms of chronic stress that you may be completely overlooking (7:40) How past traumas can play a role in the root causes of your physiological issues (11:47) The importance of taking the time to reflect when going through big stressors (23:42) Why you need to make the time for self-care without feeling guilty (31:04) How to analyze if your actions and thoughts are adding value or chaos to your life (34:00)  Resources Mentioned:Calm & Restore Instant ChewableWhen Crisis Strikes: 5 Steps to Heal Your Brain, Body, and Life from Chronic Stress by Dr. Jennifer Love and Kjell Tore HovikLove + Hovik WebsiteFollow Dr. Love on Instagram Related Episodes: Essentially You Episode #178: Are You Addicted to Stress? How To Banish Stress with 3 Strategies 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

WHAT WE’RE TALKING ABOUT IN THIS EPISODE Things you can do on a daily basis to create the beautiful life you desire Why you need to embrace being the manager of your own mood for better results The importance of making space for dreaming and how to make your dreams come true Overcoming the cultural messages of your 40’s, 50’s and 60’s in order to thrive How to turn your life around with intentional relationships EPISODE SUMMARYAfter almost 21 years as the executive producer of the Oprah Winfrey Show and co-president of Harpo Studios and the Oprah Winfrey Network, Sheri Salata realized that she had created the career of her dreams, but didn’t have the life of her dreams. This inspired Sheri to forge a new path for herself and redefine ‘the middle of life’ to create the dream life she wanted for herself.Sheri’s new book, The Beautiful No, is so powerful that you will want to gift it to every important woman in your life. An epic talk about life lessons and creating your dreams at any age, Sheri is reimagining life in the middle and thriving because of it. When you are able to commit to your own version of radical self-care, gain clarity on what is serving you on your journey, and make room for the things in your life that make you feel good, you can turn your negativity ship around and manifest what is supposed to be happening for you in this life. If you are stuck feeling blue, lonely or not totally in love with your life, Sheri is here to ask you, if not now, when? By making dreaming a part of your daily practice you can harness its power as a quantum act and serve yourself through the constant and deliberate act of going after what you want in life and not settling for anything less. RESOURCES MENTIONEDThe Beautiful No by Sheri SalataThe Sheri + Nancy ShowEssentially You Episode #48: How to Create Your Dreams Integrating the Pillar Life Approach with Sheri Salata

The foods you eat are either causing or fighting inflammation, and I’m tackling some of the biggest heavy-hitters in today’s Friday Q&A episode. Digestive issues, low energy, brain fog, allergies, skin rashes, migraines, PCOS, thyroid issues, and so many other common problems are the direct result of inflammation in your body.  Tune in today to hear why inflammation is so important to address, which foods are the most common culprits, and how you can get relief by making some intentional food choices that will help your body heal!  How food causes inflammation in your body and what symptoms are the result A simple inflammation assessment to help you determine if you need to check in with your diet choices The top 8 inflammatory foods that you should consider removing from your diet to keep you feeling your best Gentle yet effective solutions to reset your hormones and reduce inflammation in only two weeks  Mentioned in this episode:Join the 14-Day DetoxDetox Blends Cheat Sheet Additional resources:What to Eat to Balance Your HormonesEssentially You episode 139: Eat to Beat Illness with Dr. Rupy Aujla Essentially You episode 133: Understanding Inflammation in the Body and Discovering Your Individual Food Triggers with Dr. Will Cole

WHAT WE’RE TALKING ABOUT IN THIS EPISODE Powerful tools to help you attract what you desire through your thoughts Learn how you are keeping yourself trapped in the false positives of your limiting beliefs  How to seamlessly implement The Success Principles into your daily life  The importance of being in gratitude, service, and joy during COVID-19 Ways you can start acting ‘as if’ in order to achieve your wildest dreams Why you should be asking for feedback to turn your perceived failure into success EPISODE SUMMARYJack Canfield is the author of The Success Principles, a book that truly changed my life over a decade ago. The co-creator of Chicken Soup for the Soul Series, a 42-time New York Times bestseller, and record holder in the Guinness Book of World Records for having 7 books on the NYT bestseller list at the same time, Jack knows what he is talking about. Known as America’s #1 success coach, Jack has helped hundreds of thousands of people over his 40-year career identify what makes successful people different. Even during this time of crazy uncertainty, you can focus on going inward and working on yourself. Instead of spending your time binge-watching Netflix, implement Jack’s principles to help yourself take responsibility for your life, happiness, financial state, state of abundance, and quality of your relationships. By implementing the habits of successful people, you can step into the ‘as if’ mentality, start taking 100% responsibility, and use affirmations to start manifesting the things that you truly want out of life. Jack is here to provide you with the ‘secret sauce’ of success principles so that you can start to live your life by design. During this time of sheltering, it is important to look for the good and focus on ways that you can be creating the success that you want. Even in difficult situations, there is always a little bit of good going on, so why not start with creating that good within yourself? By tapping into what you want to feel, you can start embracing how life can happen for you, not for you. RESOURCES MENTIONEDJack Canfield WebsiteThe Success Principles Workbook by Jack CanfieldThe Success Principles by Jack CanfieldFollow Jack on Facebook | Instagram | YouTube | TwitterSuccess TV ChannelThe Speed Dial the Universe Journal

IN THIS EPISODE: ELIMINATE SEVERE PMS SYMPTOMSToday, I’m tackling something I hear about from my listeners every day. So many women reach out to me wondering what the heck is going on with their periods, why they suddenly have PMS that makes them not even recognize themselves, and how to make it stop.If erratic or heavy periods, unstable moods, cramping, bloating, trouble sleeping, hot flashes, migraines, and sugar cravings have become your “normal,” you don’t want to miss this episode. It doesn’t have to be like this. I’ll help you understand what’s behind these changes and give you tools to help you get control over your body. Understanding the perimenopause spectrum and where you fall on it Why periods are unpredictable and often worse during perimenopause The #1 thing that’s behind your symptoms Natural lifestyle tools to ease your symptoms My top supplement recommendations for perimenopause, PMS, heavy periods, and more MENTIONED IN THIS EPISODE:Save 15% on your Organifi orderEssentially Whole® Magnesium RestoreEssentially Whole® Activated B CompleteEssentially Whole® Progest-Restore

If You Want to Improve Your Overall Health You Should: Address which areas of your life you inherently know could use some improving. Embrace the foundational principles of health that can help you adapt more easily to what you cannot control. Improve your overall sense of well-being so that the likelihood of chronic thyroid issues starts to go down.  Millions of people worldwide, especially women, are struggling with low thyroid function but have no idea. When it comes to thyroid issues, being misdiagnosed is common, mainly because there is no test to identify hypothyroidism. While there may not be a test, the good news is there are multiple free and straightforward ways that you can start supporting your body and reversing cellular hypothyroidism before it becomes a bigger problem. Foundational Principles of Health with Dr. Eric Balcavage and Dr. Kelly HaldermanDr. Eric Balcavage and Dr. Kelly Halderman are thyroid experts and authors of the new book, The Thyroid Debacle. Dr. Eric and Dr. Kelly took their own past issues with thyroid functioning and have created foundational principles to help anyone improve their health and cellular longevity. By making foundational changes to the way you live your life, these principles can help improve the way you feel no matter what health issues you are facing. Understanding the Nitty Gritty of HypothyroidismWhen your cells feel overwhelmed, they go into SOS mode and convince the other cells around them to do the same. This overwhelm leads to cellular hypothyroidism, which can slow down your metabolism, increase your perceived stress, and have a negative impact on the way your whole body is functioning. The good news is that it is possible to reverse cellular hypothyroidism before it becomes a bigger problem. Your diet, lifestyle, emotions, sleep, breathing, and even past trauma can play a role in how your body functions. It is up to you to implement Dr. Eric and Dr. Kelly’s foundational principles so that you can start to improve your health and wellbeing in as little as 30 days. How to Achieve Optimal Health Simply and for FreeThe truth is, there is no magic pill or potion that can make you feel better. Regardless if you are dealing with hypothyroidism or another health issue altogether, everything is connected. It takes whole foods, restful sleep, proper exercise, and minimal stress to create the health conditions your body needs to thrive. Dr. Eric and Dr. Kelly’s powerful protocol is designed to help prevent hypothyroidism from happening to millions of more people, but can truly be used to improve the way you feel no matter what health issues you have. By putting in the work to change your habits, beliefs, and behaviors, you can restore your health and physiology one step at a time. Resources Mentioned:Use Promo Code drmariza for 15% Off Harmony by OrganifiThe Thyroid Debacle by Dr. Eric Balcavage and Dr. Kelly Halderman 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