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

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 b

I don’t know about you, but for a long time, I was fooled into believing that honey and maple syrup were better for my blood sugar levels – and my body overall – than the run of the mill brown sugar or raw sugar…    But I was SO wrong.   All forms of sugar raise your blood sugar the same way every single time – which if left unmanaged, can lead to oxidative stress, fat storage in our liver and adipose cells, insulin resistance, blood vessel dysfunction, high blood pressure, brain fog and mitochondrial dysfunction.    But you don’t need to quit sugar entirely!    Tune in today for 5 creative ways to blunt a blood sugar spike if you decide that you DO want some sugar and LEARN:   The difference between glucose and fructose, as well as other sugars Why an apple is different than a cupcake  How to “dress up” your carbs to minimize sugar absorption into the bloodstream Ways to combine protein, fat, and fiber to avoid a glucose spike  The optimal times to eat fruit and other sugars One thing you should do aft

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 f

We work so hard to take care of ourselves. We go to the gym, make healthy dinners, and limit treats to only healthy sugars… But metabolic health is directly connected to some of our biggest symptoms.… And even those healthy sugars can lead to blood sugar spikes and crashes… If you want to achieve optimal metabolic wellness, there are three hormones you need to hone in on! Tune in today to hear… How long it took me to recover from a small blood sugar spike The health complications that chronically elevated blood glucose levels can cause Why Syndrome X leads you to more carbs What characteristics put you at high risk for type 2 diabetes How higher levels of leptin can lead to overeating And more!   Mentioned in this episode: Levels Health CGM Access Magnesium Restore Zen Sleep Essential Oils Menopause Solution Essentially Whole Store Liver Support Top 10 Liver-Loving Superfoods Guide Related Resources: Essentially You episode #274: Why Are So Many Women Struggling With Insulin Resistance and Poor Metab

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 Kelly LeVeque is a holistic nutritionist, wellness expert, celebrity health coach, and the best-selling author of Body Love and Body Love E

Being a pro at prioritizing self-care has so many benefits… But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.… I’ve narrowed down the daily self-care habits that help me function and feel good…   And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear…   How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more!   Mentioned in this episode:   Magnesium Restore   Activated B Complete   Vitamin D Complete   Adrenal Love   Thyroid Support   Daily Self-Care Journal Related Resources:   Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs   Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower   Top 10 Self-Care

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 hel

Being a pro at prioritizing self-care has so many benefits… But if you’re anything like me, limiting beliefs and old patterns can sometimes hinder your best efforts.… I’ve narrowed down the daily self-care habits that help me function and feel good…   And I know there are five non-negotiable things I must do every day to make me the best version of myself! Tune in today to hear…   How my beliefs around self-care have evolved over the past decade What meditation is really about The best times of day for walking How I incorporate movement into my week The supplements I take to provide my body with enough nutrients And more!   Mentioned in this episode:   Magnesium Restore   Activated B Complete   Vitamin D Complete   Adrenal Love   Thyroid Support   Daily Self-Care Journal Related Resources:   Essentially You episode # 252: 5-Minute Wellness Routines to Feel Good Now with Robyn Downs   Essentially You episode #318: How to Create Ease in Your Day Life, No Matter What with Elena Brower   Top 10 Self-Care

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 Jovanka Ciares is the author of Reclaiming Wellness and several other titles. A certified wellness expert, integrative herbalist, nutrition educator, and coach, she offers lectures and

Imagine what you could do with 20-30% more energy… How would it feel to have all of your tasks completed every day? And to not feel that mid-afternoon slump?.… Start adding easy self-care rituals to your daily routine, and your energy levels will rise…   Nourishing your body is simple when you use my ten quick and easy ways to care for yourself! Tune in today to hear… How I rate my current energy level and how I plan to increase it Other benefits of proper self-care The self-care ritual that can help to balance your blood sugar What app do I recommend for quick and easy meditation How to make mundane tasks entertaining and care for yourself at the same time And more!   Mentioned in this episode:   Daily Self-Care Journal   Adrenal Love   Related Resources:   Essentially You episode #: 271 Change Your Life by Cultivating More Self-Love and Self-Compassion with Kerry Tepedino   Essentially You episode #: 326 Powerful Techniques to Feel and Process Your "Mess," Including Breathwork, Meditation, and Moveme

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 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 af

Food is the foundation of every healthy lifestyle. It nourishes your cells and becomes fuel for your body… Food is so deeply enmeshed with our culture, and we usually end up with a few favorite foods. But when it comes to staying healthy, some foods are better than others.… There are several hormone, gut, and liverloving superfoods that I keep stocked in my kitchen…   Adding these ten superfoods to your diet will help your body thrive! Tune in today to hear… The three things I’ve committed to for myself this Spring Lab test information What to focus on after improving your food habits The foods that are rich in magnesium The housekeepers of your immune system And more!   Mentioned in this episode:   Mother's Day Sale: live May 4-9   Hormone Lab Testing   Related Resources:   Essentially You episode #: 215 How Your Diet Can Make or Break Your Hormone Health   Essentially You episode #: 322 How Nutrient-Depleted is Our Food Today and What We Can do About it with Jenn Trepeck   5 Superhero Superfoods You

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 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.   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 st

Without question, women in their late 30s to early 50s are busy! Many of us are caretakers, parents, and businesswomen at this age and have important roles in our community… At the same time, a roller coaster of symptoms hits us. Many doctors don’t have answers to your questions, and they aren’t addressing the root cause of the problem… Understanding what’s going on is so important because the key to thriving in menopause is how you deal with the prior transition period, also known as perimenopause…   There is a lot we can do to make this transition easier! Tune in today to hear… What is happening to your hormones in each phase of perimenopause The average age at menopause, according to the North American Menopause Society Perimenopause symptoms that can show up in your mid-30s The hormone that is almost always lower than expected The cause and symptoms of estrogen dominance And more!   Mentioned in this episode:   The EO Menopause Solution   Hormone Quiz   Progest-Restore   Magnesium Restore   Calm an

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 refr

You know you need to limit your sugar intake, so you start your day with the best of intentions. But before you know it, stress shows up, you're getting hungry, and it gets hard to make wise decisions. You cave, telling yourself it's only temporary. But soon, you're feeling hungry and tired and craving more sugar. The cycle seems to repeat perpetually. You want to do better, but… First, you need to deal with the blood sugar crash… I’m sharing five things you can do after overeating to stabilize your blood sugar! Tune in today to hear… What happens in your body after you eat sugary food When to expect a blood sugar crash How my blood sugar reacted after drinking some lemonade What to do instead of napping after eating too much What to eat to slow down a blood sugar spike And more!   Mentioned in this episode:   Essentially You episode #340: Why Going on a Walk After Dinner is One of the Best Things You Can Do for Your Health   Magnesium Restore   Related Resources:   Essentially You episode #: 286 What

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, Office Visits with Dr. V. 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 actual

Women today wear so many hats. We have packed schedules, raise children, take care of our families, run a business or fulfill work obligations, and more. We’re so busy taking care of everyone else that sometimes we forget to take time to care for ourselves. This lifestyle leads to feeling rushed, triggered, and stressed. Our stress response systems are over-activated, and our cortisol levels are surging…   These high cortisol levels and overactivated stress responses are not without consequence…   I have five ways to help you reset your system and avoid those negative consequences! Tune in today to hear… Why my stress response has been over-activated lately Signs to help you identify stress and burnout How high cortisol levels can affect your brain What safety signals you can use to communicate with your brain The benefits of tracking your Heart Rate Variability (HRV) And more!   Mentioned in this episode:   The EO Menopause Solution   Essentially You episode #353: The No. 1 Most Important Thing We Can

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 Intermittent Fasting Transformation 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

Imagine it’s right before your period, and you get a killer craving. You’re ready to eat the whole fridge and consume a ton of snacks with not-so-healthy ingredients. Does this sound familiar? We’ve all been there. We can feel powerless when those insane sugar and salt cravings arrive. But I have some hacks for you to use, so you have a plan to combat the cravings... Due to a hormone drop during the luteal cycle phase, your body is more sensitive to stress… But I have some effective hacks to help! Tune in today to hear… One of my favorite healthy desserts right now What is happening in your body during the luteal phase of your menstrual cycle Ways you can honor your body during this phase My favorite oil to inhale for an energy boost How to eat chocolate and avoid a blood sugar spike And more!   Mentioned in this episode:   Magnesium Restore   The EO Menopause Solution   Hormone Recipe Guide   Related Resources:   Essentially You episode #: 281 How to End Emotional Eating Now with Tricia Nelson   Essen