Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions

Essentially You host and bestselling author Dr. Mariza Snyder puts the power back in your hands so that you can navigate your hormone and health journey with wisdom and grace, no matter what phase of life you’re in. 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 heal your hormones. Get ready to discover how to reclaim your energy, focus, and mood so that you can feel great in your own body and become the CEO of your health. Learn more at drmariza.com

How to Flatten Your Blood Sugar Curve by Combining Foods and Dressing Up Your Carbs 06/29/2022

381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long 06/28/2022

380: The Most Important Question You Need to Ask Yourself When Healing Any Disease w/ Andrea Nakayama 06/24/2022

380: The Most Important Question You Need to Ask Yourself When Healing Any Disease w/ Andrea Nakayama If You Want to Get Clear On Healing Your Disease, You Should: Understand and be firmly surrounding your own health and non-negotiables Forgive yourself for past medical gaslighting and explore your options Stop looking for a quick fix by adjusting your mindset to slow thinking Have you ever stopped to ask yourself what are your health non-negotiables? As women, we need to get better at asking ourselves this question, especially when we are dealing with chronic symptoms or diseases. While every woman's approach to healing is different, we all need to get clear on what is 100% true for us in order to heal our bodies and create agency over our health. Creating Agency Over Your Health with Andrea Nakayama As the host of the and the founder of the Functional Nutrition Alliance, Andrea Nakayama is leading thousands of students and practitioners around the globe in a revolution to offer better solutions to the growing chronic illness epidemic. By highlighting the importance of systems biology, root cause methodology, and therapeutic partnerships, she helps historically underserved individuals reclaim ownership of their health. Dismantling Dysfunction When dealing with a chronic health condition, it can be easy to get stuck in the ‘why me’ mentality. Andrea wants to challenge you to change your mindset and embrace your truth and the body you have been blessed with. Understanding what your unique body needs can be a process of trial and error, but it is only by getting to the bottom of what our body needs through our health non-negotiables that we can start to dismantle the dysfunction and more from a place of deficiency to sufficiency. Your Body Does Not Need Another Quick Fix Often in the medical field, we are faced with a quick-thinking approach. While this can be great for emergency situations, it does not target the needs of a chronic condition. Your health could require a slow thinking method, giving yourself time and permission to enquire about what is right for you and listen to the clues your body is giving you. Tuning into your body may not be a ‘quick fix’, but it is a much more sustainable approach to your overall health and longevity. By gently re-evaluating what your body needs, you can understand and embrace the deep wisdom of your body that we all have within us. Are you ready to get clear on your health non-negotiables and heal your disease? Share your thoughts and experiences with me in the Quotes “My approach is what I like to think of as the three tiers, or the three roots. How do we work in our circle of influence so we are not just reliant on what the provider can recommend to us.” (12:37) “There needs to be a balance between what we are doing to support ourselves when we have those clues that something is right at the same time.” (21:55) “I also think it is more important that we tune into ourselves than all the noise out there that is telling us to do things or take things or eat a certain way that isn't necessarily right for us. That can be more triggering.” (23:14) “Sometimes women, especially women looking for the ‘quick fix’, actually end up doing ourselves more harm than good by adopting principles that aren't right for our body at that time.” (28:47) “I really think that as patients we have to become partners in our own healthcare. We can't be looking to our providers to be the God who is going to fix all and solve all. It is a partnership.” (43:26) In This Episode How to define your own non-negotiables in order to dismantle your dysfunction (11:40) Why you should view nutrition as your key to moving out of your symptoms (21:14) Tips for getting inquisitive about your symptoms and tuning into what your body is telling you (26:06) Why feeling great for yourself can help you show up as who you want to be and find your purpose (30:01) Three steps to own your health story and heal from medical gaslighting (33:07) Why tracking can be the best way to help you understand your body (40:20) Mentioned In This Episode Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/23508290

379: 7 Effective Herbs for Stopping a Blood Sugar Spike and Addressing Poor Metabolic Health 06/21/2022

378: How to Trust Yourself More Even if You Haven’t in the Past and How to Navigate Your Emotions Especially When You Are Triggered w/ Dr. Patty Ann Tublin 06/17/2022

378: How to Trust Yourself More Even if You Haven’t in the Past and How to Navigate Your Emotions Especially When You Are Triggered w/ Dr. Patty Ann Tublin 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 Tublin Dr. 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 Role By 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. If you can learn to pause during your triggers and master your emotional intelligence, you can bring wisdom to your daily life and approach your relationships in a whole new light. Tapping into your own truth, and finding clear paths of empathy, compassion and connection that you seek from others, can open yourself up to a form of growth you may never have thought possible. 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 . Quotes “Relationships are wonderful and awesome and giving and freaking messy. They are so messy, and why is that? It's because humans are messy. And that is part of the beauty, but it is also part of the complication.” (6:04) “In the muck is where the growth happens. Even though the muck sucks, it is where we can grow the most. That is where our potential gets pinged and comes into play.” (9:57) “If you start from a place of gratitude and acceptance and love, it's a great way to go through the world and a great way to go through your day.” (21:55) “The first step is self-awareness. Identify so that you can manage. Because we cannot manage what we do not know we are feeling. (32:02) “Every single person can develop their emotional intelligence. And in a lot of ways, that is the wisdom of life.” (38:18) 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 Takeaways If 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 Episode Follow Dr. Patty Ann on Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/23454035

377: Three Signs to Know if You Are on a Blood Sugar Rollercoaster Without a Continuous Glucose Monitor 06/14/2022

376: How to Flatten Your Glucose Curve and Feel Amazing w/ Jessie Inchauspé 06/10/2022

376: How to Flatten Your Glucose Curve and Feel Amazing w/ Jessie Inchauspé 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 Inchauspé Jessie 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 Charge Did 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. Blood sugar spikes are not only bad for our physical health, they can also take a damaging role in our mental health. Your symptoms are your body speaking to you, and with the right information, you can get to the root cause of your symptoms and fix them for good. How to Take Away Sugar’s Power You 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 Quotes: “People think they are going to willpower their way through these symptoms, through the blood sugar rollercoaster. And then you realize, it's not a willpower issue. You do not have to feel ashamed or feel bad or feel guilty that you are having these crashes and want to eat sugar. Because there is an underlying issue.” (12:48) “There is nothing sexier than a flat glucose curve on your CGM.” (21:09) - Dr. Mariza “Hunger, cravings and fatigue, those are the three most common signs that people experience every day. And when you learn to flatten your glucose curve, those go away.” (23:27) “I want people to think about these [hacks] as tools in their toolbox to use whenever it's easy, whenever it makes sense, whenever it doesn't become something too stressful.” (29:44) “You have the power to turn back the clock and reverse these issues. And that’s why it is so freaking important for people to know this science. Because it is life-changing and it doesn't cost a thing.” (42:23) “It is an issue of public health. People need to know this, because we are all being affected by this glucose rollercoaster and most of us have no clue it is happening, and we are not taught how to get off of it. But it's simple!” (42:39) 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 Guide Follow Jessie on Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/23362976

375: What We’ve Been Told About Healthy Sugar is a Lie 06/07/2022

374: How the Female Brain Gets Stronger and Better in Midlife and Beyond w/ Dr. Louann Brizendine 06/03/2022

374: How the Female Brain Gets Stronger and Better in Midlife and Beyond w/ Dr. Louann Brizendine 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 SUMMARY The 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 Brizendine Louann 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 Menopause Let’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 Trifecta Louann 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. QUOTES “You have a whole lot of freedom to choose to do other things you want to do, to be your more authentic self at that point. And I think women don’t appreciate how wonderful that change is.” (11:25) “We doctors are here to help you with this transition, you do not have to suffer through all of this.” (25:55) “Biology is destiny unless you know what it is doing to you.” (30:32) “We have to just take charge of some of those kinds of things that we do have charge of, that will be very helpful to our brain function.” (35:50) “Ladies, look. Keeping engaged with your life is what it is all about at this stage! Your brain now isn’t having to have these changes every day of the month with the fluctuating hormones that are washing in and washing out. So I say baby, grab the brass ring and enjoy it! You have a whole opportunity to have a new purpose in life and a new clarity of thought.” (36:20) IN THIS EPISODE Understanding 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 MENTIONED RELATED EPISODES /episode/index/show/essentiallyyou/id/23315555

373: Three Hormones That Matter Most When It Comes to Metabolic Health 05/31/2022

372: What to Eat on Your Plate to Balance Blood Sugar Levels for the Entire Day w/ Kelly LeVeque 05/27/2022

372: What to Eat on Your Plate to Balance Blood Sugar Levels for the Entire Day w/ Kelly LeVeque 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 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 Diet Maintaining 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 Plates The 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. So much of our mood, concentration, and focus, have so much to do with what we eat. If you are able to naturally balance your blood sugar, you can stop feeling like you are on a rollercoaster and stabilize your metabolism so that you can show up today, tomorrow, and far beyond. 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 Quotes: "Blood sugar balance can be supported by the food that we eat if we are eating a mix of macronutrients." (9:32) "We cannot think about sugar and sweetened foods as just 'this is something that makes us gain weight. We have to think about all of the detrimental effects that are contributing to our overall well-being." (16:45) "All your children really want is quality time with you. And guess what? You are going to give them better quality time when your blood sugar is balanced and you are not craving, not crashing, not irritable when you can focus. Because all of these same effects I am talking about for children when they have proper blood sugar balance, we have as adults." (20:47) "I am not a huge fan of liquid sugar and I am looking to avoid them as much as possible based on the fact that I know that not only am I going to deal with a toddler who is having a tantrum or needs to sleep it off, it just creates that blood sugar rollercoaster." (41:51) “You are not doing this for your vanity, you're doing it for generational health. Health over generations that you are able to gift your child.” (50:32) 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: Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/23245619

371: Are Your Hormones Contributing to Feeling Foggy, Forgetful, and Unfocused? 05/24/2022

370: How Our Daily Food Choices Make or Break Our Energy Levels and the Number 1 Thing to Overcome Chronic Fatigue w/ Ari Whitten 05/20/2022

370: How Our Daily Food Choices Make or Break Our Energy Levels and the Number 1 Thing to Overcome Chronic Fatigue w/ Ari Whitten 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 Whitten Ari 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 King Ari 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 Energy Ari 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 Quotes: "There is a mismatch between our evolutionary design, how we have been designed by millions of years of evolution, and the modern environment that we are now living in and the modern lifestyle we now have." (7:43) "I think that in 5 or 10 years, that story is not only going to be known, but it is going to be recognized as one of the most important aspects to mitochondrial health, and overall health and disease prevention and longevity." (25:37) “I am not claiming this is the one true best way to eat. I am compiling many decades of nutrition science and putting together a whole bunch of flexible nutrition strategies that can be layered with and integrated into basically any dietary pattern you want.” (29:03) “All of those things I just mentioned take virtually zero effort to do. And if you integrate all of those super low effort things I just mentioned into your life, you haven't even changed your diet at all yet, but you have made a massive impact on your blood sugar regulation which is one of the major drivers of your energy levels.” (39:49) “People know that donuts and ice cream and pizza are not good for them. There is no confusion about that. The issue is those foods are tasty and pleasurable and addicting, and so I am putting much more focus on the best foods to eat, and the principles of how to eat and when to eat and the order of how you eat your foods and things of that nature. So much more of a positive focus of what you are adding into your diet than on any sort of extreme removal approach.” (47:09) 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: Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/23155442

369: Five Daily Habits and Rituals I Never Skip In Order to Feel My Best 05/17/2022

368: Three Key Wellness Practices to Embrace Despite Feeling Overscheduled and Busy w/ Jovanka Ciares 05/13/2022

368: Three Key Wellness Practices to Embrace Despite Feeling Overscheduled and Busy w/ Jovanka Ciares Creating sustainable self-care practices involves The realization that slowing down is still moving forward Replacing the habits you remove with something positive and fulfilling Asking for and receiving what you want and need Using natural solutions from plants to support your wellness practices Spending quality time in nature Do you find it hard to carve out time for yourself every single day? Like me, I bet there are days when you feel pulled in a million different directions, tending to everyone’s needs but your own. It takes dedication to stick to self-care practices while living a full, and sometimes hectic life. I get how self-care doesn’t always go according to plans. That’s why I brought on today’s guest to share her key wellness practices to embrace despite being overscheduled and busy. About Jovanka Ciares is the author of and several other titles. A certified wellness expert, integrative herbalist, nutrition educator, and coach, she offers lectures and workshops in Spanish and English. Jovanka studied nutrition with bestselling author T. Colin Campbell, Ph.D., at his Center for Nutrition Studies (in partnership with Cornell University) and herbalism/plant medicine with Tieraona Low Dog, MD. A native of Puerto Rico, she lives in Los Angeles. Slowing Down and Getting Support So You Can Do More For Yourself Adapting wellness practices to your life, especially when you’re overwhelmed, is no simple task. Yet, as Jovanka explains, transformational habits and rituals can be integrated with ease and grace. This involves realizing that just because you might be slowing down, you are still moving forward. It also involves replacing the habits you remove with something more fulfilling. You’ll likely need to ask others to support you with this. Don’t be afraid to do so because receiving in itself is an act of generosity as Jovanka explains. FInding Natural Support from Plants and Herbs An essential part of Jovanka’s process involves the medicinal nature of plants. Whether you need focus, energy, or relaxation, tapping into the power of plants can go a long way in supporting your wellness practices. Herbs and supplements can restore your endocrine system, support your body, and give your mind what it needs. Jovanka describes how a number of specific adaptogenic herbs can help support and sustain your self-care rituals. What can support you on your path to self-care and wellness? Share your thoughts with me in the Quotes: “People need to start understanding that they are the experts in their body. The person you look at in the mirror every morning is the expert of you.” [11:19] “A lot of us, especially women, are very generous with our time and energy, but we don’t want to receive. Nothing could be more detrimental. We have to learn that the act of receiving is also an act of generosity.” [21:27] “So you find some alternative solutions and, in combination with what your doctor recommends, there is no need for us to struggle through a lot of these hormonal changes.” [29:30] “We are part of mother nature and we need to reconnect with it. It’s critical to our health and wellbeing.” [33:50] In This Episode Understanding that you are the expert of your own body and advocating for what you need for it [6:30] Reclaiming what fulfills you after removing what doesn’t [15:30] How adaptogenic plants can help us adapt and reclaim our wellness [22:30] Why a connection with nature is an integral part of wellness [31:15] Resources Mentioned: Follow Jovanka on | | | | Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at /episode/index/show/essentiallyyou/id/23076326

367: 10 Quick and Easy Ways to Care for Yourself While Caring for Everyone Else 05/10/2022

366: The Benefits of Optimizing your Hormones and Body for a High-Performance Life w/ Angela Foster 05/06/2022

366: The Benefits of Optimizing your Hormones and Body for a High-Performance Life w/ Angela Foster If You Want To Optimize Your Health, You Should: Use simple strategies like the SHIFT Protocol to uplevel your health in an incredible way Remember that patience and self-kindness are key to achieving the high-performance health you desire Find unity in the optimization of your mind, body, and spirit to find true healing If you are feeling sluggish in the morning, foggy at the end of the day, easily triggered, or wired and tired, there is a good chance your hormones are crying for help. More often than not, the reason for our hormones being out of whack is due to inflammation. Luckily, there are a few key foundational lifestyle habits that you can start right now that will help you balance your hormones and allow you to start operating from a place of optimal performance. Achieving High-Performance Health with Angela Foster is a Nutritionist, Health & Performance Coach, and host of the top-rated podcast, High-Performance Health. Angela made the switch from a partner in a huge law firm after a serious illness in 2014. She has harnessed the integrative health practices and biohacking she used to heal herself into a program to help other women rebuild their physical and mental health while living a vibrant, healthy, and limitless life. Optimal Health = High Performance If you want to function from a place of sustained high performance, the first way to do so is by building a solid foundation of optimal health. Angela believes it truly takes a journey to recovery of the mind, body, and spirit, but with a few simple lifestyle changes, these small steps can lead to big changes with time and patience. These changes can include fueling your body with gut and liver-loving foods, supplementing with high-quality nutrients, getting out into nature and the sunlight, moving and training your body and mindset, and getting deep restorative sleep. The SHIFT Protocol Angela has created the SHIFT protocol to help you narrow in on what you need to focus on in order to live your life at your highest performance. Sleep, hormones, insights, fuel, and training your body and mind all play a key role in developing a core set of practices you can fall back on no matter what. The more that you learn about your body, the better you can understand what it is telling you and curate a plan that is going to work best for you. At the end of the day, we are our hormones, and what is driving our symptoms is coming from the way we operate in the world. So it is up to us to create a lifestyle in which we can function at our highest and most optimum performance and health levels. Are you ready to take your foundation of health more seriously in order to live a sustained high-performance life? Share your thoughts with me in the Quotes: "I had been trying to run away from myself for so long, and here I was in the hospital, with just myself." (9:57) "[My mission is to] help women have it all really, the high performance and the healthy lifestyle and the family." (11:27) "If we could change the conversation and change the way it is approached with young girls, it would be such a different situation for the next generation." (20:50) "The SHIFT Protocol is essentially what I developed to help build my own recovery, and help other women put in place practices to optimize their health." (29:57) "Bio-individuality is really the biggest thing; my message really would be to take these general principles, but then adapt them to you and the way your body works." (41:21) "When you start to embrace things like gratitude, journaling, meditation, yoga, and connect with you, inside you, and start to show more self-love and self-compassion, you can find a way through." (45:00) In This Episode Why do we need to have conversations about hormones with young girls earlier in order to avoid issues down the line (19:34) The biggest needle movers when it comes to managing and deregulating your stress response system (22:05) How the SHIFT protocol can help you optimize for higher performance with ease and grace and without perfection (29:50) Tips for training your body and mind for optimization (38:20) A message of hope for those struggling with depression, anxiety, and more (42:29) Resources Mentioned: Follow Angela on | Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/23005619

365: The 10 Hormone-Loving Foods That Are Always in My Kitchen 05/03/2022

364: Why Burnout Is So Prevalent Today and the First Steps to Heal It w/ Dr. Doni Wilson 04/29/2022

364: Why Burnout Is So Prevalent Today and the First Steps to Heal It w/ Dr. Doni Wilson If You Want to Heal From Burnout, You Should: Take Dr. Doni’s test to identify your unique stress patterns and responses Set boundaries around your self-care by taking small incremental steps toward change Shift the experience of your nervous system by creating habits that enforce the rewriting of your stress patterns Even before the pandemic, feeling burned out had become the norm. Feeling physically and emotionally exhausted can have some severe health consequences, which is why it is so frustrating when we feel like we are making progress, only to be hit with those same fatigue and burnout symptoms. The first step to addressing these symptoms is to understand your unique stress response pattern and learn specific strategies that can make a huge impact on your stress type. Becoming Resilient to Stress with Dr. Doni Wilson Dr. Doni Wilson is a Naturopathic Doctor, certified professional midwife and nutrition specialist, and bestselling author of the new book, Master Your Stress, Reset Your Health. For more than 22 years, she has helped thousands of patients overcome health challenges and achieve wellness by using specific strategies unique to each person's body type and symptoms. She brings awareness to the impact of stress on our health and helps her clients recover from burnout and become resilient to stress. Know Your Stress Type Stress is a silent killer that leads to inflammation and disease down the road. However, how our stress shows up is unique to each one of us. In her new book, Dr. Doni has defined the five major stress types or stress patterns that she commonly sees and lays out a guideline for how you can master whatever type of stress you have. When healing from chronic stress or burnout, it is the first steps that matter the most. We all deserve to know our unique stress response patterns, and in turn, we can create daily habits and tools that address these patterns and heal your body. Living Life Burnout Free When we can understand how our cells work and how they are impacted by stress, we can give our mitochondria the right nutrients and day-to-day changes in order to heal them. While it can be difficult to walk the line between staying out of chronic stress mode while still living your life and all of the responsibilities that come with it, figuring out your stress type is the best first step for your treatment. Ultimately, our health is determined by many factors, but one of the biggest ones is our environment. We need to learn how to rewrite our stress patterns and tailor our healing strategies to our unique stress responses in order to have the best chance of successful healing. By taking small steps to learn about how your body operates in the world, you can shake your burnout and get back to living life on your terms. Are you ready to heal from your burnout and stop letting stress run your life? Share your thoughts about Dr. Doni’s approach with me in the Quotes: “I think a lot of us function in burnout all the time, and we just keep pushing through and pushing through day after day because we have to.” (7:45) “The name of the book is Master Your Stress. Because for me, it's not just about managing it; we need to master it. And to master anything, we need to understand it, become aware of it, understand how it affects us, and what we can do about it.” (13:04) “We can make dietary changes; we can make sure you are getting enough sleep, we can make sure you have stress recovery activities and exercise. But my argument is that those things need to be fine-tuned based on your specific stress pattern.” (21:11) “It is like finding the Goldilocks. We have to, for ourselves, for each of us, find out what is enough, but not too much.” (33:28) “We need to be aware of our stress recovery day in and day out. Not just when you are on vacation, it has to be every day.” (43:07) In This Episode What your labs and hormone levels can reveal about your stress (8:47) How your adrenals and your cellular health can lead to chronic fatigue (15:34) Where to start when trying to deduce your stress and information overload while still living your life (19:04) Why your unhealed trauma could be preventing you from finding true healing (26:47) Tips for rewriting your stress patterns and tailoring your experiences to your unique stress response (31:09) Resources Mentioned: Follow Dr. Doni on | | Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/22930367

363: The Three Phases of Perimenopause and How to Navigate Each Phase with Grace 04/26/2022

362: Why Women Over 40 Should Pay Special Attention to Their Beliefs About Menopause w/ Susan Willson 04/22/2022

362: Why Women Over 40 Should Pay Special Attention to Their Beliefs About Menopause w/ Susan Willson If You Want to Change Your Beliefs Around Menopause, You Should: Remember that your body is always working towards health Try to understand the reasons and influences on your symptoms Set boundaries, create menopause rituals, and figure out the goals of your most authentic self Menopause is a time of endless possibilities once we are clear about what we want in our journey and our vision. Nature never intended for us to unravel and diminish over time. Instead, we should celebrate and thrive in this prime phase of our lives. By doing the work to inquire about who you truly are, you can be open to the transformation that is menopause. Changing the Menopause Narrative with Susan Willson Susan Willson is a Certified Nurse Midwife with 45 years of experience guiding all phases of women’s health. She has spent the last 20 years working exclusively with women in the menopausal transition, and her new book, Making Sense of Menopause: Harnessing the Power and Potency of your Wisdom Years, helps positively reframe this powerful time in a woman's life. She is passionate about exploring the falsehoods we have absorbed as women and offers a look into the deep sea change happening at this time in our lives. The Many Sides of Menopause Women have absorbed many false myths from society and the medical community about who we are and how our bodies work, impacting how we experience changes in our lives and our bodies. Often we get caught up in the physical changes of menopause but do not stop to think about the emotional, mental, and spiritual effects that this change is having on us as well. While menopause is a transition, it is also a time to review how you live your life and decide what you want to bring to this new phase of life. You Are Worth the Work Susan believes that the best tool to help you uplevel yourself during this next phase is by getting clear on what is serving you, what is meaningful to you, and what isn’t. Menopause is a great time to become yourself fully with no restrictions, but you need to ask yourself what you are really passionate about. Menopause is a vital gateway to a rich and fulfilling life when you can shift your mindset to embrace your full capacity. While it will take some work to get clear on who you are and what you want, you are worth it. Are you ready to change the narrative surrounding menopause and create your new phase of life by design? Share your thoughts with me in the Quotes: “To become really our authentic self for this time of life is the most important stepping-off point from my perspective.” (7:19) “It feels really important to me to look at the full arc of a woman's life and where menopause fits into that, and how it builds on what came before, and how our bodies, which is always trying to move towards health, where it is trying to take us and how we can assist it.” (10:46) “We need to say yes to menopause over and over and over. It is not going to be just one moment in time where you say, ‘okay I am going to do this or that’. It is really moving into and fully inhabiting oneself, and it is important to be very present.” (20:54) “It is our perceptions of our environment, not what is actually happening, that create the symptoms in our bodies.” (37:15) “I think telling our stories is so important, and I would really love to see women get together with other women that they trust and do the work in this book and the inquiry in it and tell their stories as a group of women, I think it would be very powerful.” (41:54) In This Episode Discover the history and reasons behind the way that we view menopause as a culture (8:39) How to transform your mindset around transitioning from your life before menopause to during and beyond (17:52) Why menopause is an evolutionary movement that is opening the door for the next generation of women (21:53) The role menopause plays when shifting expectations around relationships and responsibilities (29:30) How engaging with your sisterhood can help you reflect and honor your journey (41:32) Resources Mentioned: Follow Susan on | Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/22870196

361: 5 Things You Can Quickly Do After Overeating to Avoid the Blood Sugar Rollercoaster 04/19/2022

360: The Most Important -- Yet Little-Known -- Secret to Align Your Goals with Your Heart's Purpose w/ E. Benita Varnado 04/15/2022

360: The Most Important -- Yet Little-Known -- Secret to Align Your Goals with Your Heart's Purpose w/ E. Benita Varnado Get in Touch With Your Values by: Take 30 minutes to 1 hour Go out in nature, get away from your house Jot down your top 5 values for yourself and your family When you get so clear on what your values are, you begin to look at your life through a different lens and reevaluate what really matters. We all want to live our purpose. My guest, Dr. Varnado (Dr. V), joins me today to talk about the one little secret to help you get there: defining your values and living them. Figure out what your values are and compare them to your life - do they align? If not, Dr. V shares her best tips for creating a healthier work/life balance that focuses on harmony. You can hear more from Dr. V on her podcast, . About Dr. Varnado Dr. Varnado left her traditional career of almost 20 years in Obstetrics and Gynecology in 2021 to address the broken healthcare system, which currently puts the most resources into treating symptoms, when it really needs to address the root cause of diseases. Through her years of practice, she realized that many know what it takes to be healthy, but outside of a support system, their efforts rarely yield the desired outcome because their environments often reinforce poor habits. This shift was born from starting her podcast in November 2020, Office Visits with Dr. V, where she not only educates women about their gynecologic health and how their bodies function but also about their overall health and wellness. Dr. Varnado was born and raised in North Carolina and has been living out a childhood dream of taking care of women of all ages as an Ob/Gyn. Being a mother of two, having a marriage of 17 years, a supportive family, and a strong relationship with God are keys to her success. Creating Harmony to Prevent Burnout Experiencing burnout is, unfortunately, more common than not. But reaching that point doesn’t have to be the end of the world. As my guest today, Dr. Varnado says, that ah-ha moment of realization was the start of change. There is good news! It is actually possible to find that work/life balance. Dr. V says the key is harmony. This is what happens when you create a life that matches up to your values. There is so much importance in determining what your values are and living your life in alignment with them. Dr. V also talks about the importance of asking for help when you need it. We don’t need to do it all ourselves. Create those opportunities to help you prevent burnout. Treating Burnout at a Systemic Level Dr. V talks about how much burnout, and in fact, much of chronic disease, as well, relates to our lifestyle. But these circumstances are not always something that is easily solved ourselves - a lot of change has to come from a systemic level. She emphasizes some of the changes the American medical system needs to make, especially when it comes to ob/GYN services and maternity leave. Finally, we talk about the importance of figuring out the root cause of your burnout and suffering. By finding out what’s actually causing it, you can make changes where you actually need to - not just putting a bandaid on the latest fire. I want you to look at your values. Take some time away from your house to reflect and write down your top five values for yourself, your home life work-life, and wherever you’re spending the most time. Now compare them to how you’re actually living - do they align? Let me know in the how you’re going to make some positive changes in your life to realign to your values. Quotes: “I’ve heard that there’s not balance, there’s harmony. I really see that our life can be full. We can be Mom and work and we can have it all, as they say, but not at the same time. How I got off balance was that I wasn’t aligned with my values.” [16:27] “Asking for help is not a problem. If you’re burned out and need some help, ask for help and just be clear on what you want and what you need.” [29:36] “Our lifestyles contribute to about 80% of chronic disease. When practitioners can tap into that and empower patients to improve their health in that realm, it’s so much more rewarding. A pill doesn’t fix everything, it doesn’t address the root cause a lot of the time.” [35:16] In This Episode What happens when you have an ‘ah-ha’ moment that you’re burned out [11:30] How to find a work/life balance when you have a young family [16:00] The importance of reviewing and honoring your values [18:30] How to create opportunities to prevent burnout [20:00] What changes the American medical system can make to improve the birth and maternity experience [23:00] Why you need to address the root cause of your suffering and burnout [34:00] Resources Mentioned: Follow Dr. Varnado on | Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at /episode/index/show/essentiallyyou/id/22756019

359: 5 Effective Ways to Lower Elevated Cortisol Levels 04/12/2022

358: Research-Based Strategies for Women to Succeed with Intermittent Fasting w/ Cynthia Thurlow 04/08/2022

358: Research-Based Strategies for Women to Succeed with Intermittent Fasting w/ Cynthia Thurlow If You Want to Adapt Your Eating Routine to Your New Phase of Life, You Should: Remember that what used to work for you may not work anymore Use intermittent fasting to allow your body time to detox and clean your cells Listen to the cues that your body is trying to tell you in order to adapt your plan to your body Intermittent fasting has a wide range of benefits for women. Increased energy, improved mental clarity, and weight loss are just a few of the amazing side effects of giving your body a chance to detoxify. If you have been thinking about intermittent fasting but are still looking for the right blueprint that feels aligned for you and your body, Cynthia’s new book is your tool. The Many Benefits of Intermittent Fasting with Cynthia Thurlow Cynthia Thurlow is a nurse practitioner, CEO, and founder of the Everyday Wellness Project, and international speaker, with over 9.6 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. Her new book is designed to help women experience the many benefits of intermittent fasting during perimenopause and beyond. Adjusting to Each New Phase of Life As our bodies change throughout the different phases of our lives, it is important to know how our bodies and metabolism are functioning. Whether we like it or not, what worked for our bodies in our 20s isn't going to work for us in our 50s, and we need to prepare ourselves with the knowledge necessary to transition through these new phases with grace. Intermittent fasting is a great tool to help you move your body towards more metabolic flexibility, clean up your cells, and so much more. Find Harmony in Your Body Three of the biggest benefits of intermittent fasting when it is done right for your body are increased energy, decreased weight resistance, and boosted insulin sensitivity. However, in order to achieve these benefits, you much learn how to make intermittent fasting work for your body. Instead of apologizing or feeling ashamed because of your biology, Cynthia wants you to lean into it and learn how tremendously powerful it can be to take back control of your health. Achieving hormonal balance for as long as possible takes some work, but the benefits can feel too good to be true. There is no ‘one size fits all approach to your health, but by taking the right steps, you can use every tool at your disposal to find harmony in your body. Are you ready to experience all of the benefits of intermittent fasting? Share your thoughts with me in the Quotes: “I think that a lot of women come to intermittent fasting out of a desire to change body composition or lose weight. And let's be clear, that was part of my curiosity about it, but we stay for all the other benefits.” (11:11) “You really shouldn't be fearful of [perimenopause], it really should be a wakeup call to say either I am doing it right, or I am not.” (24:33) “I don’t know about ya’ll, but I want to be sharp as a tack until I go out. I definitely want to be one of these people who remains insulin sensitive, metabolically flexible, as healthy mitochondria as they can be, and one of the many ways to do that is to really focus in on fasting as a strategy.” (30:47) “If anyone wants you to do ‘one size fits all,’ run. Literally run for the hills.” (35:36) “It's all about balance, but we aren't taught how to balance in that way. Its really honoring the cues our body is trying to communicate to us.” (43:13) In This Episode What you should know about fasting while breastfeeding (2:34) How to intermittent fast throughout the different stages of your life (13:42) Why your perimenopause symptoms are metabolically driven (22:10) The importance of talking to your provider about your health goals (36:06) Learn about the consistent hidden benefits of intermittent fasting and how to make it work for you (38:20) Resources Mentioned: Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/22704500

357: How to Hack Crazy PMS-Driven Cravings and Blood Sugar Spikes Right Before Your Period 04/05/2022

356: You're Always One Thought Away from Living a Life You Love with Kerry Tepedino 04/01/2022

356: You're Always One Thought Away from Living a Life You Love with Kerry Tepedino If You Want to Harness Your Mindset to Create a Life You Love, You Should: Figure out your ‘why’ that will subconsciously keep pushing you towards your goals Make your own ‘List of 5’ when you are not in a moment of distress Get curious and get interested in why your emotions keep showing up in the way that they do Your thoughts have the ability to help you unlock the areas you feel most stuck in, move through the emotions you have a hard time processing, and feel more confident on the other side. All it takes is an openness to reassess your mindset, stop being afraid of overwhelm, and move towards your next breakthrough. If you want to become the witness of your emotions and become the expert on how to change your reaction to them through one single thought, this episode will transform you and help you create the life that you want. Have you ever considered that the transformation that you are seeking could be on the other side of just one single thought? Tuning up your mindset, beliefs, and how you approach difficult life situations could be the key to helping you get unstuck and experience the life you have dreamed of. All it takes is a few simple steps and an openness to a new way of thinking. THE POWER OF MINDSET WITH KERRY TEPEDINO Kerry Tepedino has made her mark as a top leader in the personal development space for women. Aside from being my physical neighbor, she is who I turn to in order to check my mindset and emotions and bring me back to a place of emotional mastery. Kerry has bloomed from a hard background of low self-esteem, weight issues, and confidence issues and is a real-life example of the power of mindset. She has helped 150,000+ people worldwide learn the tools of mindset mastery, emotional mastering, loving themselves, and believes that with the proper mentorship, community, and strategies, anything is possible. YOU ARE ONE THOUGHT AWAY FROM A NEW LIFE It does not take a lot of work to shift the direction that you want to go to in life. By embracing the endless possibilities and opportunities that are out there for us, anything can be figured out. The solution to your worries can be better than you ever imagined; all it takes is reframing your thought process through Kerry’s game-changing techniques. We are always one thought away from creating the life that we have always dreamed of, love, and feel good for ourselves. By embracing Kerry’s techniques that can help you overcome daily obstacles, stuck emotional moments and help to fine-tune your mindset mastery, you can bring yourself to a new level of life that you never thought possible. EVERY EMOTION IS PART OF THE PLAN Life starts with the way that you think. Your brain naturally wants to hook into something, which is why having clarity on your vision and your ‘why’ are so important, even on a subconscious level. By utilizing Kerry’s techniques, you can get in touch with your inner energy and understand why and how your emotions are showing up for you. Being engaged with the dance of life can help you realize that you are only one thought away from every decision that you make. Shifting your relationship and understanding of your emotions, while also doing the big work necessary to transform the energy in your body, can have an amazing impact on your mind, physical, mental, emotional, and hormonal health, and so much more. Are you ready to check your mindset and stop letting your thoughts get in the way of your future happiness and opportunities? Share what you loved most about Kerry’s perspective with me in the comments section of the episode page. QUOTES “I really got to make a decision. Keep doing what you are doing, and slowly die, your spirit, your dreams, what you really want for your life. And for me physically as well because I had an eating disorder. Or, pick yourself up, girl! Pick yourself up, and let’s figure this freaking out. Because nothing happens on its own, it happens when we have a vision, and we have a relentless commitment to that vision.” (10:17) “You are one thought away from being happy today, or not. From being healthy today, or not. From picking yourself up off the bathroom floor, or not. You are one thought away.” (12:55) “We don’t dream things that aren’t attainable. We dream things that are resonating with us because on some level, this is something that we want.” (21:58) “Get curious and interested. And become the witness of what you are feeling.” (29:32) “No matter what your current age, size, economic status, religious status, whatever, let’s talk because if anything has resonated, there is a reason. Let’s talk; because I have always trusted the process.” (38:22) IN THIS EPISODE The first step to cultivating the feel-good energy and the positive vision you know you are meant for (11:12) How to use the ‘List of Five’ method to shift your mindset to taking different actions (14:54) Tips for embarking on an emotional mastery journey and how to get out of the pattern of your emotions getting the best of you (23:52) Why having a support system can be a sign of strength when it comes to mastering your emotions (31:08) The biggest needle movers in self-care that can clear the way of your trigger points and move you into a place of possibility (33:53) RESOURCES MENTIONED Follow Kerry on | RELATED EPISODES /episode/index/show/essentiallyyou/id/22650113

355: What Is Growth Hormone and Why Should You Care? 03/29/2022

354: What Is an Insulin Block and How Does it Impact Your Ability to Handle Carbs? 03/25/2022

353: The No. 1 Most Important Thing We Can Do To Tame Feeling Overwhelmed, Stressed and Triggered w/ Emily Fletcher 03/22/2022

353: The No. 1 Most Important Thing We Can Do To Tame Feeling Overwhelmed, Stressed and Triggered w/ Emily Fletcher If You Want To Stop Feeling Overwhelmed, Stressed, and Triggered, You Should: Sign up for the free Ziva Meditation Masterclass Find a community or guide to help you establish skills for life Take the time to prioritize you Life is hard enough. Your meditation practice shouldn't be. Ziva Meditation has been my personal superpower to help me feel good in my body. Ziva Meditation has become a twice-a-day non-negotiable for me and helps me show up for myself and my family in a way I have never felt before, feel fewer triggers, and cleanse my body of stress from today and yesterday. The Ziva Difference With Emily Fletcher Emily is the founder of Ziva and has taught the Ziva Technique to over 40,000 people. Her best-selling book, Stress Less, Accomplish More, debuted at #7 out of all books on Amazon and has been translated into 12 languages. In 2021, she launched zivaKIDS, the first meditation course of its kind for kids ages 4-14. Her work has been featured by The New York Times, Good Morning America, The Today Show, Vogue, and ABC. She’s been named one of the top 100 women in wellness to watch and has taught at Apple, Google, and Harvard Business School. Embracing the 3 M’s When most people hear ‘meditation,’ they think of an app. However, the apps out there are really about mindfulness, not meditation. Ziva is different. Emily has taken a 6000-year-old meditation practice and combined mindfulness, meditation, and manifesting to help people with busy minds and busy lives find peace and release stress. Ziva takes a different approach to meditation by giving your body rest five times deeper than sleep. Just 15 minutes of a Ziva meditation is equivalent to an hour and a half of sleep. It is a simple and easy practice that can help you take off your stress goggles and see the beauty around you. You Don’t Have to Be a Monk to Meditate You don't have to be a monk to meditate. Besides, you don't have the time to meditate like a monk either. There is a much simpler and easier way to meditate that will help you handle the stresses in your life easier, get better sleep and more energy, improve your genetics and epigenetics, hold more joy, and so much more. Meditation doesn't need to be complicated, and it certainly isn't something that you can fail at. Emily believes that we meditate to get good at life, not good at mediation, and her results and following around the world prove she is right. If you want to get rid of excess stress, ditch the constant feeling of being triggered or overwhelmed, and instead get into your zone of genius so that you can show up as your best for you and the people around you, Ziva is your key. Are you ready to stop masking your stress symptoms and treat the root cause through the tools you can learn in a Ziva meditation? Share if you are signing up for Emily's Free Masterclass with me in the Quotes: “On days like this, it's when I am the most thankful for my practice. Because even on 3 hours of sleep, I can still rest my brain and show up for my job, for my kid, for my family.” (7:51) “Yes we are all born with a blueprint, but you are the architect. If you were born with a one-story house, you can decide to make it a two-story house, you can decide to change the bedroom, you can put in a new bathroom, that's up to you. But it requires really powerful tools of daily practices.” (16:08) “We meditate to get good at life, not to get good at meditation.” (20:55) “Because we are going in and giving the body such deep healing rest, we start to click ‘x’, we close all of those open windows, which gives you more computing power, more battery power, less triggers, so that you can really handle the task at hand.” (30:09) “With Ziva, it is all about deep rest. It's about giving you body rest that is five times deeper than sleep, so we can heal the stress not only from today, but all the stress from our past.” (34:22) “You are only spending 2% of your day to make the other 98% more amazing.” (39:07) In This Episode Why meditation is the missing ingredient to longevity and being more present (10:56) The importance of consistency and viewing meditation as a non-negotiable (17:06) Dispelling the myths that meditation is hard and that you can fail at meditation (20:40) How Ziva can help you supercharge your sleep and help you get your time back (25:50) Discover how meditation can improve your relationships with others and with yourself (35:47) Resources Mentioned: Other Resources: Follow Dr. Mariza on | | | Podcast production & marketing support by the team at Related Episodes /episode/index/show/essentiallyyou/id/22469120

Essentially You: Empowering You On Your Health & Wellness Journey With Safe, Natural & Effective Solutions

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