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

I am convinced that energy is the ultimate currency when it comes to our health.  I’ve even surveyed over 65,000 women like you and over 90% of them agreed! The one thing they all wanted was to have more energy throughout the day–without the afternoon slump, cravings, and crash.  If you want to have enough energy to rock your job, PLUS still spend quality time with friends, family, or hobbies after work and on the weekends… This episode is for you! Tune in to today’s podcast and find out my simple hacks to get super focused and energized for all the things you want to achieve, and learn: How to normalize your sleep and get the best zzz’s of your life The one exercise that every woman should be doing What time to eat your dinner and what to do afterward  Which energy-building supplements to take and when How I’m using intermittent fasting to boost my brain and metabolism  My go-to list of healthy foods and breakfast choices The best way to start your day, every day  Mentioned in this Episode: Mag

The American Gut Project published research showing that people who ate a certain amount of plant foods per week had healthier and more diverse microbiomes than everyone else! I like to think of food as the matter that will become my FUTURE brain… Do you want a microwaved french fries brain or a fresh summer salad and salmon brain? Today, I’m going to share how many fruits and veggies you should be eating each week for optimal brain AND gut health.

If you are looking for a moment of clarity or presence in your body, but can't find the time because of your crazy schedule or racing mind, breathwork is the number one modality I recommend. Not only can breathwork help you get through your day easier, it can also be the key to healing past traumas, living in the moment, and finding joy in our day-to-day lives. Plus, you can use it in whatever way suits your body and schedule. Finding Presence Through Breathwork with Samantha Skelly Samantha Skelly is a self-made entrepreneur and CEO of two multi-million dollar wellness companies, a highly sought-after international speaker, best-selling author, and wellness coaching expert with a heart-centered approach to business, coaching, and life. One of her companies, PAUSE Breathwork, is on a mission to unite all of humanity by helping people breathe, feel, and heal. In This Episode How to use your breath as a powerful modality for healing and creating space during survival strategies (4:09) Discover the two diffe

Lots of food at your grocery store – especially packaged foods – are pretending to be healthy when they are not… They hide behind marketing language, like gluten-free, fat-free, organic, and heart-healthy. So if a packaged food is going to mess up your blood sugar, best believe they are not going to be upfront about it!  Today, I’m going to share exactly how to read food labels and know whether something will spike your blood sugar or not BEFORE you buy it.

SO MANY women have come to me asking if they should start taking birth control pills to alleviate their symptoms during perimenopause.  It’s complicated! The pill CAN lessen some of your perimenopause symptoms by shutting off your hormones, BUT like other medications, they are only a band-aid and come packed with problematic side effects…  They ALSO fail miserably at getting to the root cause of our most disruptive symptoms.  Tune in to today’s podcast for to find out what birth control pills do to your hormones, health, and ovulatory cycle, PLUS things you can do to naturally alleviate your perimenopause symptoms AND LEARN:  The difference between having a natural cycle vs. birth control pill cycle What is progesterone and what are its top benefits  Why detoxing your liver is essential to balancing your hormones  Which lifestyle habits are your BEST friend  How to address key nutrient deficiencies with specific supplements  Mentioned in this episode: Overcome Estrogen Dominance At Any Age – LIVE

The greatest growth I have ever experienced has come from becoming a mama to my son, Kingston, who is now 19 months old and living his best life!  And full disclosure, I’ve been wanting to share these lessons with you because they are defining who I am becoming, BUT also because they play a big role in healing our past traumas, hormones, and ultimately, our bodies. I knew that this journey would also result in me becoming a better version of myself and hope it will help you do the same. Catch today’s very special podcast for the top 5 lessons I have learned from being a mom, and find out: How to slow way down and be present What it does to feel grateful for your life Why affirmations are so powerful  Ways in which everything is figureoutable What it means to have deep compassion  Mentioned in this episode:  Athletic Greens Daily Self-Care Journal – The Personal-Healer  Related Resources: Podcast Episode #297: Is it Possible to “Have it All” as a Mom Today? Podcast Episode #308: What is Trauma an

Are you experiencing, or have you experienced intense, painful PMS symptoms? Ugh!  They can feel like the worst. But these symptoms are not inevitable, despite what you might’ve heard. So what is the most common reason we struggle the week before our period and the few days at the start of our period? Tune in to today’s podcast for a deep dive into how to address your worst period symptoms–and learn: What imbalance causes the most severe symptoms, like heavy, painful periods, lumpy, tender breasts, migraines and bloating  What’s happening to hormones at each stage of your cycle Why birth control pills do more harm than good to your body How to identify and track your ovulatory cycle  Many of the top root causes of Estrogen Dominance Things you can do to fix imbalances and overcome your symptoms Mentioned in this episode: Overcome Estrogen Dominance At Any Age – LIVE Online Class (July 26, 2022)  Live Support Blend – The Detoxifier 14-Day Detox Kit – The Gut-Resetter Hormone Balance – The Hormo

If you are feeling exhausted, overwhelmed, or tired, especially during the end of the day, you are not alone. So many of us are struggling with lagging energy, but this does not have to be your default. By re-evaluating and making some simple changes to your lifestyle, you can get your energy back in a big way. Getting Your Energy Back with Dr. Ritamarie Loscalzo Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, founder of the Institute of Nutritional Endocrinology, combines the ancient healing wisdom of whole foods and herbs with modern scientific research to help people recharge their energy and reclaim their lives. With Certifications in Acupuncture, Nutrition, Herbal Medicine, HeartMath®️ and a living foods chef, instructor, and coach, Dr. Ritamarie has trained and certified hundreds of others in the art of living foods. In This Episode Why keeping your blood sugar in the ‘sweet spot’ is critical to endless sustainable energy (5:12) How to move from a place of metabolic dysfunction to metabolic stability (1

The average American is consuming a mind-boggling 60+ pounds of sugar PER YEAR. As a result, 90% of us are experiencing huge glucose spikes, which can lead to feeling hungry, struggling with crazy cravings, lagging energy, brain fog, and ultimately, metabolic dysfunction (and disease!). But you CAN still have your dessert and eat it, too!

When it comes to my brain health, I am 100% committed to keeping mine in tip-top shape for as long as possible. And the key to doing this is by eating the right food!  Remember: Food is information and the nutrients in your food are going to become your future brain.  Do you want a tortilla chips and french fries brain–or a salmon and diverse salad brain? Tune in to today’s podcast for my FIVE STEPS to healing your brain and preventing cognitive decline or even Alzheimer’s, and learn: Ways to reduce inflammation by eating gut and liver loving anti-inflammatory foods Why you should restrict your eating window with intermittent fasting How much sleep you really need What amount and what type of exercise to incorporate into your regimen  Which nutrients are the most important to ensuring long-term brain health Mentioned in this episode: Neuro+ Support – The Brain-Booster.  Magnesium Restore – The Anxiety-Buster. Vitamin D Complete – The Cell-Strengthener.  Activated B Complete – The Nerve-Protecto

It is becoming more and more common for women to show signs of early peri-menopause. And yet, most women are still dismissed by their doctors because they don’t fit a certain age criteria. When our bodies are in a state of survival it can be difficult for us to listen to the signs and give our body what it needs, which is why it is so important to become aware of how you are operating in this world in order to show up as your best, red hot and sexy self. About Dr. Sharon Stills Dr. Sharon Stills is a Naturopathic Medical Doctor who helps perimenopausal and menopausal women to pause and evaluate life so they can live the second act of their story stronger, healthier, and sexier while aging backward. Using her 20+ years of experience, she has successfully helped thousands of women transition gently through the different stages of their lives with all-natural methods. In This Episode How to optimally pivot through peri-menopause and beyond (13:12) Understanding the role of bio-identical hormones when getting

Does the 2:30 – 4:00 PM energy-slump hit you, too?  The struggle can be very real… It can feel like you are at the bottom of a pit and the only way out is with sugar and caffeine. Tune into my new podcast shorty series for 3 surefire ways to defeat your afternoon cravings and rock the rest of your day.

How do you really want to feel so that you can continue to show up as a strong, healthy, and dependable woman for all the people in your life?  For me, the answer is always: Energized, joyful, focused, and firing on all cylinders…  I want that for my entire family! That’s why I spent the last several years figuring out how to create not only the most balanced meals, but the most metabolically-healthy meals for myself and my family.  Tune in to today’s podcast for my SEVEN top strategies to crafting meals that will support your hormones, brain, gut, and metabolism and learn: The 3 must-adopt habits to feeling your best ALL THE TIME How to properly use fiber to optimize your hormones, blood sugar, and weight Which micronutrients and antioxidants you need from which foods The trick to going organic  What it means to get your omegas  Why you need to add fermented foods to you grocery list How to successfully minimize refined sugar, carbs, and whole grains  The key to combining your meals and dressing

Intermittent fasting has been such a game changer when it comes to my own personal health journey. Check out this episode to hear what has worked for me, why it's so beneficial, and how you seamlessly incorporate intermittent fasting into your own life. My favorite research on intermittent fasting My intermittent fasting routines Benefits of intermittent fasting 3 ways to set yourself up for success when fasting And more! Mentioned in this episode: Continuous glucose monitor Paleo Daily Protein (chocolate or vanilla) Essentially You episode #381: Change Your Breakfast with These Thermogenic Foods for More Energy All Day Long Quick and Healthy Detox Smoothie Recipe Guide Essentially You episode 278: Intermittent Fasting for Better Focus, Energy and Overall Brain Function The Essential Oils Menopause Solution Related Resources: Essentially You episode 377: Three Signs to Know if You Are on a Blood Sugar Rollercoaster Without a Continuous Glucose Monitor Essentially You episode 358: Research-Base

As many as 90% of us are on a PERPETUAL blood sugar rollercoaster! These constant spikes and crashes can lead to a seemingly endless cycle of weight gain, mood swings, inflammation, low energy–and ultimately, a chronic illness like diabetes. But it’s not always what you eat… It’s when you eat it and what you eat it with. Tune in to my new podcast mini and learn how to dress up your carbs up with protein and fats, plus 3 snack ideas that will get you feeling SO much better.

What we eat for breakfast will either make or break our energy and metabolism for the day and YES, I am even talking about the added sugar in your coffee or tea to start your day.     It’s important that the first meal you eat to break your fast, on any given day, is a meal that doesn’t cause a blood sugar spike and crash… Because your first meal will set the tone for the rest of your day! It’s the difference-maker between you craving sugary snacks all day long OR you feeling full and energized.     Choose your breakfast well and you’ll feel and function better throughout the day.    Tune in to today’s podcast for KEY information on how to break your fast that will empower you to maintain amazing energy and metabolic health, including:     Mind-blowing fact about what may be lurking in your breakfast  A take-home list of dangerous breakfast foods and drinks to avoid What happens to your blood sugar after a sugary breakfast  How to break your fast properly (including which foods to eat!) A step-by-step gu

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 15-Minute Matrix Podcast 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 syste

Back in spring of 2015, when I was 35 years old, my metabolism, energy, and weight all hit rock bottom… and here's the kicker: I never once thought that I was dealing with insulin resistance and crazy blood sugar issues.    Now, I can’t begin to tell you how many women have come to me over the years and shared that they ALSO struggled with weight-loss resistance that seemed to come out of nowhere!   If these symptoms have been something you have struggled with as well, you are NOT alone.   Tune in to today’s podcast to learn how to stabilize blood sugar levels and increase insulin sensitivity, PLUS the 7 most effective herbs to get your metabolism back online. You’ll hear:   The most common symptoms of a blood sugar spike or crash Why to get your A1c and average A1c checked at your next visit  3 signs that your blood sugar is all over the place 8 easy ways to stabilize your blood sugar at home 7 effective herbs to balance your blood sugar and fix your metabolism   Mentioned in this episode:   *ALL-NEW G

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 sus

Almost as insidious as chronic stress on the body, is being on a constant blood sugar rollercoaster – because every time we spike our blood sugar, we can create an inflammatory response.    And the more often we cause a spike, we begin to raise our fasting blood sugar levels, drive insulin resistance, experience a hot mess of symptoms, and potentially, create serious chronic disease in the body over time.    THIS is why I wear a Continuous Glucose Monitor (GCM) now.    But for those of you who don’t, there are ways to know when you are on the blood sugar rollercoaster.   Tune in to today’s podcast for a TON of hard-hitting truths that are simply not being told to us – and hear how to easily identify the effects of a blood sugar spike or crash, PLUS:   The most common symptoms of a blood sugar spike or crash Why to get your A1c and average A1c checked at your next visit  What is a Continuous Glucose Monitor (CGM) Why I wear a CGM and so should you 3 signs your are on a blood sugar rollercoaster 8 ways to