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

You’re exhausted by 2 or 3 PM. Your workouts suddenly wipe you out. Your hair is shedding, your brain feels foggy, and even climbing a flight of stairs leaves you more winded than it used to. Then you finally ask for help and hear: “Your labs are normal.” In this solo episode, Dr. Mariza breaks down one of the most commonly missed contributors to persistent fatigue in women: iron deficiency, even before anemia develops. She explains newly released American Society of Hematology ferritin thresholds and why women who were previously told their iron was “normal” may deserve a closer look. But iron is only one part of the conversation. Dr. Mariza walks through the bigger clinical picture she considers when a woman says, “I don’t feel like myself anymore,” including thyroid function, mitochondrial energy production, blood sugar, sleep, nutrition, stress physiology, and HPA-axis regulation. Most importantly, she explains why fatigue is a symptom, not a diagnosis and why neither stress, aging, nor perimenopause

What happens when the woman who has always been able to handle everything suddenly realizes her body won’t let her operate that way anymore? In this episode, Dr. Mariza sits down with functional diagnostic nutritionist, medical exercise specialist, bestselling author, and women’s health educator Jenn Pike for a deeply personal conversation about the capacity shift that can happen in perimenopause. Jenn shares the subtle signs she noticed in her late 30s: alcohol suddenly disrupting her sleep, slower workout recovery, increased soreness, less patience, and a shorter emotional fuse. Eventually, she realized she wasn’t simply stressed. Her body needed her to operate differently. They unpack what happened when Jenn stopped forcing intense workouts, began respecting her changing energy, reduced her workload, asked for help, and started saying no, even when disappointing people felt uncomfortable. But this conversation goes even deeper into the identity so many high-functioning women carry: “I’ve got this. I do

What if perimenopause isn’t simply changing your hormones, but revealing everything your body has been compensating for for years? In this episode, Dr. Mariza sits down with integrative medicine physician and women’s health expert Dr. Taz Bhatia for an incredibly personal conversation about what happens when the strategies that helped high-functioning women push through for decades suddenly stop working. Dr. Taz shares how her own perimenopause began with incredibly heavy periods, fatigue, anemia, hair loss, mood changes, and unexpected weight gain. But one of her biggest surprises came later: as progesterone and estrogen declined, her blood sugar, insulin, cholesterol, A1C, and liver enzymes began creeping upward, revealing just how interconnected hormones and metabolic health really are. They also explore the emotional transformation of midlife: letting go of people-pleasing, protecting your energy, releasing the need to be the “good girl,” and becoming clearer about who you are and what deserves your a

If you keep waking up at 2:00, 3:00, or 4:00 AM and can’t fall back asleep, your hormones may only be one piece of the puzzle. In this episode, Dr. Mariza sits down with sleep expert Morgan Adams to unpack why sleep can suddenly fall apart in midlife and what you can actually do about it. Morgan explains three major forces affecting women’s sleep: declining estrogen and progesterone, rising anxiety and depression, and the enormous demands of being part of the “sandwich generation,” often juggling a career, children, and aging parents simultaneously. They dig into one of the biggest complaints among midlife women: middle-of-the-night wake-ups. From blood sugar dysregulation and overheating to overlooked breathing issues, Morgan reveals why repeatedly waking at the same time deserves a closer look. You’ll also learn what not to do when you wake up, the cognitive trick that may interrupt 3 AM rumination, why your wearable can’t replace a sleep study, and whether sleeping separately from your partner could ac

What if one of the biggest questions of perimenopause isn’t simply “How do I feel better right now?” but “Who do I want to be 20, 30, or 40 years from now?” In this deeply personal conversation, Dr. Mariza sits down with women’s health expert Dr. Stephanie Estima to talk about the side of midlife that rarely makes it into conversations about hormones. They explore what happens when the high-functioning woman who has always been able to handle everything begins to notice that her capacity has changed. Stephanie shares how she can no longer work the same 10- or 12-hour days she once could, why movement has become essential for her mental clarity, and how perimenopause has made her more discerning about where she puts her energy. But this conversation goes much deeper than symptoms. From female friendship and motherhood to living according to your values, Stephanie and Mariza ask what it actually means to build a life and body capable of carrying you through the second half of your life. You’ll also hear St

What if perimenopause isn’t only changing your hormones, but also changing how your body is aging underneath the surface? In this episode, Dr. Mariza sits down with Nikolina Lauc, CEO and co-founder of GlycanAge, to explore emerging research on immune aging, chronic low-grade inflammation, and the menopause transition. Nikolina shares research showing just how dramatically markers of “inflammaging” can shift when estrogen declines. In one hormone-blocking study, women gained 9.1 years on GlycanAge markers within six months, while research following twins found the rate of immune aging accelerated during the transition from perimenopause to menopause. They unpack why this inflammation may be happening even when your traditional labs look normal, what glycans can reveal about how your immune system is functioning, and why biological age is more complex than a single number. They also explore the research around HRT, exercise, weight loss, fasting, GLP-1 medications, nutrition, and why the same intervention

Have you ever looked at the same life you were managing a year ago and wondered, “Why does everything suddenly feel so hard?” You’re still ambitious. You’re still capable. You’re still the woman everyone depends on. But the stress you once brushed off gets under your skin. Your brain doesn’t feel as sharp. Sleep is changing. Your patience is shorter. And keeping all those plates spinning suddenly requires far more energy. In this solo episode, Dr. Mariza explores what happens when the profound hormonal and neurological changes of perimenopause collide with decades of over-functioning. She introduces what she calls the midlife capacity gap: the disconnect between the enormous load many women are carrying and the biological capacity they currently have to sustain it. You’ll learn why simply pushing harder may widen that gap, how Dr. Mariza is redefining resilience, and why supporting your hormones, brain, metabolism, muscle, and sleep is only part of the conversation. Because the goal isn’t to make your li

What if the symptoms disrupting your life are connected to perimenopause, even if you’ve never had a hot flash? Andrea Donsky spent 14 years in perimenopause and 11 of them with no idea what was happening to her body. Now, as a seven-time published menopause researcher, nutritionist, and bestselling author of Nourishing Menopause, she’s helping women put language to experiences that have been overlooked for far too long. In this episode, Andrea joins Dr. Mariza to unpack her research into 103+ reported symptoms of perimenopause and menopause and why hot flashes aren’t even among the most common. Fatigue ranks #1, while nine of the top 10 symptoms are cognitive or mental-health related. They also discuss why women are still being dismissed by healthcare providers, the foundational role of nutrition, blood sugar, sleep, movement, and stress management, and why perimenopause deserves to be viewed as an opportunity to protect your long-term health. Most importantly, you’ll learn why this transition rarely loo

What if the cholesterol numbers you’ve been watching aren’t telling you the whole story about your heart? In this episode, Dr. Mariza sits down with cardiothoracic surgeon Dr. Philip Ovadia to explore why he believes metabolic dysfunction and insulin resistance deserve far more attention when assessing cardiovascular risk, especially for women entering perimenopause and menopause. Dr. Ovadia shares what he’s learned after 25 years in heart surgery, including why he’s now routinely operating on patients in their 40s and even 30s. They break down the metabolic warning signs that can appear decades before advanced heart disease, from rising blood pressure and waist circumference to fasting insulin, glucose, triglycerides, and HDL. You’ll also hear their discussion about cholesterol and advanced lipid testing, how changing hormones can affect women’s cardiometabolic health, and why resistance training, real food, muscle, sleep, and blood sugar stability matter. Plus, Dr. Ovadia explains how continuous glucose

Is this perimenopause… or is something else going on? It’s one of the most common questions Dr. Mariza hears from women in their late 30s and early 40s, especially when their periods are still regular and they’ve never experienced a hot flash. In this solo episode, Dr. Mariza breaks down why early perimenopause can be so difficult to recognize and the less obvious signs that often appear first, including exhaustion, anxiety, irritability, brain fog, sleep changes, worsening PMS, migraines, and changes in stress tolerance. She shares three important clues for identifying a possible perimenopause pattern: looking for clusters of symptoms, noticing changes from your normal baseline, and tracking how symptoms change throughout your cycle. But hormones aren’t always the entire story. Dr. Mariza also explains why thyroid dysfunction, low iron, metabolic issues, nutrient deficiencies, sleep problems, and other conditions deserve investigation, even when perimenopause is part of the picture. Plus, you’ll learn h

Has your period suddenly started behaving completely differently? Maybe your cycles are shorter or longer. PMS hits harder. Your breasts are sore, cravings are stronger, your mood changes dramatically, or your libido seems to have disappeared. In this episode, Dr. Mariza sits down with Beeya co-founders Kaya and Yasmin Purohit to explore what your changing cycle may be telling you, especially as you move into your late 30s and 40s. Yasmin shares her experience coming off birth control after 15 years and struggling for two years with anxiety, painful cramps, breast tenderness, and acne. Together, they explore why these symptoms deserve attention and how foundational habits like sleep, movement, whole foods, and blood sugar stability can support hormone health. They also unpack seed cycling, including exactly how it works, the nutrients different seeds provide throughout the menstrual cycle, what the research currently supports, and why women in perimenopause have become an especially important part of Beey

Have you ever caught yourself thinking, “I miss me”? Somewhere between taking care of everyone else, keeping life moving, and getting everything done, it’s easy to lose touch with the parts of yourself that make you feel creative, connected, joyful, and fully alive. In this deeply personal conversation, Dr. Mariza sits down with one of her best friends, artist, jewelry designer, and Fully Expressed co-host Samantha Hollingsworth, to explore female friendship, creativity, and what it means to become fully expressed. They talk about why women need friendships where they can stop performing and feel completely seen, what makes a relationship feel safe and reciprocal, and why deeper connections become especially meaningful in midlife. Samantha also shares her unconventional journey through multiple careers and creative pursuits, and why women don’t have to choose one passion or stay on one path forever. Plus, she and Dr. Mariza dive into their shared love of fiction and how books can reconnect us with imagina

What if the hardest part of living with obesity was never actually the weight? For so many women, it's the years of dieting, judgment, doctor's appointments, body comments, weight stigma, and quietly believing that if they could finally lose the weight, then they could start living. And when the weight finally does come off? The emotional transformation doesn't necessarily happen at the same speed. In this deeply compassionate conversation, Dr. Mariza sits down with double board-certified internal medicine and obesity medicine physician Dr. Alexandra Sowa to explore the side of GLP-1 medications that almost nobody is talking about: what happens after they start working. Dr. Sowa has spent 15 years treating obesity and was one of the earliest physicians using GLP-1 medications for obesity management. She explains why medication can be an extraordinary tool while still being only one piece of a much bigger healing process. Together, they unpack what happens when your body changes faster than your identity

What if real mental strength isn't about pushing through—but knowing when you no longer have to? So many women become the person everyone depends on. They lead at work, care for their families, keep everything running, and somehow continue smiling while quietly carrying more than anyone realizes. In this deeply validating conversation, Dr. Mariza sits down with psychotherapist, bestselling author, and mental strength expert Amy Morin to redefine what it truly means to be mentally strong. Drawing from her own profound experiences of losing both her mother and her husband unexpectedly, Amy shares how resilience isn't built by suppressing emotions or pretending everything is okay. Instead, it's developed through learning how to manage our thoughts, regulate our emotions, and take intentional actions that move us forward, even during life's hardest seasons. Together, they discuss why high-functioning women are especially vulnerable to burnout, how perfectionism and the inner critic keep us stuck, why "good en

Why is it so hard to relax… even when everything is finally done? You finish work. The dishes are clean. The kids are asleep. The house is quiet. Yet your shoulders are still tight, your jaw is clenched, and your mind is already scanning for the next thing that needs your attention. In this insightful conversation, Dr. Mariza sits down with clinical psychologist and nervous system expert Dr. Roseann Capanna-Hodge to unpack why so many high-performing women feel trapped in survival mode, even when there's no immediate crisis. Together, they explore how years of chronic stress, caregiving, perfectionism, trauma, and constantly being "the one who holds everything together" can leave the nervous system stuck in a state of protection. The result? Irritability, anxiety, poor sleep, overwhelm, brain fog, and the feeling that you can never truly switch off. Dr. Roseann explains the difference between everyday stress and nervous system dysregulation, why being highly productive doesn't necessarily mean you're regu

Have you ever felt like you become a completely different person during the second half of your cycle? One week you're energized, focused, and confident. The next, you're battling brain fog, irritability, anxiety, exhaustion, and wondering what happened to the version of yourself from just a few days ago. In this live conversation, Dr. Mariza sits down with entrepreneur, former Snapchat executive, and founder of The Cycle, Anastasia Sartan, to explore the overlooked realities of PMDD, hormone fluctuations, and why women's changing biology has been largely ignored by the wellness industry. After struggling with debilitating PMDD while working in the high-pressure tech world, Anastasia set out to create the first functional beverage specifically designed to support women through every stage of their hormonal journey—from the luteal phase and menstruation to perimenopause and menopause. Together, they discuss how chronic stress, motherhood, the invisible mental load, nervous system dysregulation, and modern

How many times have you been told, "Your labs are normal," even though you know something doesn't feel right? In this empowering solo episode, Dr. Mariza challenges one of the biggest beliefs women have been conditioned to accept: that being a "good patient" means staying quiet, pushing through symptoms, and trusting a healthcare system that has historically overlooked women's biology. She explores how decades of research gaps, delayed recognition of perimenopause, and outdated medical training have left millions of women feeling dismissed, unheard, and convinced that exhaustion, brain fog, anxiety, poor sleep, weight gain, and hormone changes are simply part of getting older. Dr. Mariza explains why perimenopause is far more than a reproductive transition. It's a neurological, metabolic, cardiovascular, and whole-body transition that deserves proactive care—not years of unnecessary suffering. Most importantly, she shares practical strategies for becoming an active partner in your healthcare, including ho

Have you ever looked around at your life and wondered: "When did I stop feeling like myself?" Maybe you're checking all the boxes, taking care of everyone else, managing your career, your family, your home, and your health—but somewhere along the way, joy, curiosity, desire, and pleasure started to disappear. In this powerful conversation, Dr. Mariza sits down with Gabriella Espinosa, women's wellness expert, host of the Pleasure in the Pause podcast, and advocate for redefining pleasure and connection in midlife. Gabriella shares her own journey through perimenopause, where anxiety, overwhelm, brain fog, low libido, and feeling disconnected from herself led her to explore the missing conversation around pleasure, body awareness, intimacy, and nervous system safety. Together, they discuss why so many women lose connection with their bodies after years of caregiving, striving, and putting everyone else first—and why pleasure isn't a luxury, but an essential part of feeling alive, energized, and connected.

Why do so many women reach midlife and suddenly feel like everything is harder than it used to be? In this powerful conversation, Dr. Mariza sits down with nationally recognized clinical psychologist, behavioral change expert, and author Dr. Rachel Goldman to explore why so many women feel overwhelmed, disconnected from themselves, and stuck during major life transitions. Dr. Rachel explains how stress, changing responsibilities, shifting identities, motherhood, career demands, and body changes can create a sense of losing yourself—and why the answer isn't pushing harder, but learning how to respond differently. Together, they discuss the mindset shifts that help women navigate change with more self-compassion, flexibility, and resilience. They also explore the connection between thoughts, emotions, and behaviors, and how simple tools from cognitive behavioral therapy can help break patterns that keep us stuck. Dr. Rachel also shares why self-care doesn't have to mean adding another overwhelming task to y

Why do so many women suddenly start waking up at 3:00 a.m. during perimenopause? In this practical and science-backed conversation, Dr. Mariza sits down with renowned sleep specialist Dr. Michael Breus to unpack why sleep changes so dramatically during perimenopause and menopause, and what women can do to finally get restorative sleep again. Dr. Breus explains how fluctuating estrogen, progesterone, melatonin, cortisol, body temperature, and blood sugar all collide during midlife, creating the perfect storm for middle-of-the-night awakenings. He shares why waking up at 3:00 a.m. is incredibly common, how modern habits often make it worse, and why women need a layered approach instead of relying on a single solution. Together, they discuss everything from sleep apnea, hormone replacement therapy, alcohol, caffeine, blood sugar, and evening routines to cognitive behavioral therapy for insomnia (CBT-I), breathwork, thermoregulation, and supplementation. Most importantly, Dr. Breus offers practical strategies