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

I had some crazy breakthrough moments over the last month of seeing how different foods affect my blood sugar levels and insulin sensitivity. Who knew sushi would be such a big culprit for me?!   But through this journey of continuously monitoring my blood glucose levels, I also reinforced some beliefs I’ve held for a while: what you eat matters. How you pace your day, your food, and your exercise makes a difference.   Whether you have invested in a continuous glucose monitor or are just looking for ways to stabilize your body’s levels, this episode will give you simple, actionable steps to identify your triggers and reclaim balance and insulin sensitivity naturally.   Why I decided a continuous glucose monitor was right for me, especially being over 40 and postpartum The importance of metabolic flexibility, especially during perimenopause and menopause Surprising (and some not-so-surprising) foods that disrupt your blood glucose and insulin balance Simple diet, lifestyle, and daily tips to help you recla

Hormone imbalances are best addressed through Testing Self-care Lowering toxicity Exercise   With so many falsehoods being shared on social media and doctor’s offices about women’s health, it’s hard to know what to believe. Many practitioners even say that there’s no such thing as hormonal imbalances. This really infuriates me, because our hormones are the most important communicators in our bodies. Today, I’ve invited my favorite integrative OBGYN and good friend to help to speak about the hormonal imbalances that he has seen and treated for decades.   About Dr. Shawn Tassone Shawn Tassone MD, Ph.D. is double board-certified in obstetrics and gynecology and by the American Board of Integrative Medicine. He holds a medical degree in addition to a Ph.D. in mind-body medicine. Dr. Tassone is a practicing OBGYN in Austin, Tx, hormone specialist, author, speaker, and highly rated patient advocate. In his 20+ years of practice, Dr. Tassone has seen over 40,000 women and is determined to remove the myths surro

We are all feeling more tired, more burned out, and more stuck in endless cycles of exhaustion than ever before. But these feelings could be driven by nutrient deficiencies more often than you think! There are 5 critical nutrients that almost all of us are deficient in, especially if you’re dealing with low energy levels and chronic fatigue. The good news is that these are easy to correct when you hear what I have to share in today’s episode!   Tune in to hear:   Why nutrient deficiencies can still happen to you, even if you eat 12 servings of fruits and veggies each day The major indicators that you have a nutrient deficiency (and the dangers of ignoring these early warning signs) 5 critical nutrients that your body needs for energy and hormone production Some bonus herbs that can help you heal faster and easier   Mentioned in this episode: The Essentially Whole® July 4th Sale (get 20% off my hormone supplements here)   Related Resources: Best Supplements to Overcome Stress and Get More Energy 8 Reasons

If You Want To End Emotional Eating Now, You Should: Slow down and manage your stress Put your scale and the power it holds away Seek out a solid community support system   Ever since I was a teenager, I have used food to deal with my stress and low energy in the forms of caffeine and sugar. It wasn’t until I found new, healthy habits to replace my emotional eating habits that I realize just how destructive this pattern was. Luckily I have broken up with sugar for good, all thanks to experts like my friend Tricia Nelson.   The Hidden Causes Behind Your Eating Habits with Tricia Nelson Tricia Nelson lost fifty pounds by identifying and healing the underlying causes of her emotional eating. She has spent over thirty years researching the hidden causes of an addictive personality and is regarded as an Emotional Eating Expert, #1 bestselling author, a highly regarded TEDx speaker, and a certified health coach. Tricia is passionate about helping others dig deep so they can get to the root cause of their emotio

There are simple things that you may not even realize in your life that are actually speeding up the age clock to make you look and feel older. Identifying these things and making some easy switches is a great way to keep yourself energized and youthful for years to come! Tune in to today’s episode to hear 10 surprising things that speed up your aging and simple tools to help you get in control of your health!   Mentioned in this episode: Daily Self-Care Journal (33% off right now!) Essentially You episode #273: Why Do Women Need to Intermittent Fast Differently, Especially Over 40? With Dr. Mindy Pelz Essentially You episode #278: Intermittent Fasting for Better Focus, Energy, and Overall Brain Function   Related Resources: Essentially You episode #148: Hormone Balance is the Key to Aging with Grace and Vitality with Dr. Shawn Tassone Essentially You episode #136: What it Truly Means to Age in Reverse with Natalie Jill Essentially You episode #126: Look 10 Years Younger with Non-Invasive Anti-Aging Tips and

If You Want to Slide, Not Slam, into Perimenopause, You Should: Find a healthcare practitioner who listens to your own unique needs Focus on healing your gut, balancing your hormones, and managing your stress Keep raising the volume on these conversations to help empower all women   Have you worried you are in early or perimenopause but secretly hoped you are not? If you answered yes, you are not alone. The misinformation and stigma surrounding perimenopause, menopause, and beyond is what is keeping so many women from sauntering into this new phase of life, and it's time that stopped. The good news is there are many ways for you to take care of yourself and learn what is going on in your body to approach this new chapter with ease and grace.   Become a Hormone Hottie with Dr. LaKeischa Dr. LaKeischa Webb McMillan is a gifted speaker, OB-GYN and hormone specialist, and an Amazon Best-Selling Author. She has a passion for helping women struggling with depleting hormones and helps them balance their hormones

Intermittent fasting gets a lot of press for its benefits for your weight, and for good reason. But did you know it is fantastic for cellular longevity, brain health, and overall energy as well? Check out this quick episode to learn the powerful benefits intermittent fasting can have for your body. I’ll also give tips for success based on where you are in your cycle, your age, and other factors to make sure you experience the most success!   Tune in today to learn:   My intermittent fasting and what I’ve found works well for my body Why being in tune with your cycle and your body’s needs changes how you intermittent fast Which parts of your cycle are most improved by practicing intermittent fasting (and what to do if you’re in perimenopause or menopause and don’t have a regular cycle) Key success tips for how you start your day so you won’t feel hungry before the fasting window ends Research-backed benefits for your cellular and brain health from intermittent fasting   Mentioned in this episode: Dr. Mar

If You Want to Gain More Hormone Intelligence, You Should: Incorporate foods and detoxification practices that help form the building blocks of healthy hormones Pay attention to your menstrual cycle and take the time to learn your body's patterns Empower yourself with the knowledge necessary to listen to your body's signals Take action and be your own health advocate to gain hormone intelligence   The sad truth is that most women don't really understand what is going on with their bodies, especially when it comes to their hormones. And unfortunately, conventional medical doctors are more often than not lacking the knowledge necessary to help you with your hormone issues. This is why it is so important to take back control of your health by increasing your hormone intelligence and hormone literacy.   Bridging the Gap in Medicine With Dr. Aviva Romm Aviva Romm MD is both a midwife and a Yale-trained MD and Board Certified Family Physician with specialties in Integrative Gynecology, Obstetric, and Pediatric

Today’s episode is devoted to understanding and recognizing when stress is out of control, like mine was for too many years.  These are things that you may think of as a “normal” part of life, or that they’re inevitable for the world we live in. But really, they are signals that your body is constantly being maxed out, stressed out, and worn out—and it needs to change! I will also be sharing what you can do naturally to reverse the vicious stress response mode and survival hormone cascade, so this is an episode you don’t want to miss. Tune in to hear:   The story of how I realized I had reached a breaking point—and my stress was slowly killing me 10+ signs that your stress is at a tipping point and is causing more lasting damage to your body How your stress connects to other stubborn symptoms like weight gain, brain fog, and food cravings A simple, daily protocol to become more objectively aware of your stressors to balance cortisol, stop your stress in its tracks, and reclaim vibrant energy   Mentioned

If You Want to Gain More Sustainable Energy and Stop Being So Tired, You Should: Stop viewing burnout as a badge of honor Tap into your circadian rhythm to get deep sleep and recharge Stop eating 3 hours before bed and get natural light in the morning Set time, people, and energy boundaries as a form of self-care   Have you ever asked yourself, ‘why am I so tired?’ Most women have, and it's nothing to be ashamed about. Unfortunately, our society has told us that feeling burned out is a badge of honor when in reality, you are only hurting your physical, mental and emotional state. The good news is that you can get your energy back by natural means through simple, effective, and free ways.   Transforming Your Physical, Mental, and Emotional Health Dr. Amy Shah is a double board-certified MD with training from Cornell, Columbia, and Harvard Universities. She was named one of mindbodygreen's Top 100 Women In Wellness to Watch in 2015 and has been a guest on many national and local media shows. After a car ac

I know how frustrating it is to gain weight out of nowhere—and nothing you do seems to make any difference. Over the course of less than a year, I gained 30 pounds even though I made NO changes to my exercise or diet plan… and no amount of sweating it out in the gym was making that weight budge!   If you’ve ever experienced weight resistance, you know the struggle. Your metabolism has tanked and it feels like you’re destined to size up your clothes and say goodbye to energy.    But here’s what I discovered: there are so many other hormones and factors that slow your metabolic function, drive insulin resistance, and make that weight stick fiercely to your midsection. But there are also some simple, proven ways to get it back on track!   Join me today to learn:   The major hormones and lifestyle factors that lead to stubborn weight gain and poor metabolic health Simple lifestyle recommendations to boost metabolic function and insulin sensitivity Tips to make your workout actually effective (so it doesn’t lea

If You Are Ready To Take Back Your Health Through Intermittent Fasting You Should: Divide your day into a window where you are eating and a window where you are fasting Prioritize healthy foods and limiting the wine to get your insulin levels in check Boost your oxytocin through self-care acts to lower your stress   Understanding the Fasting Movement With Dr. Mindy Pelz Dr. Mindy Pelz D.C is a best-selling author, keynote speaker, nutrition, and functional medicine expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Today, she is here to provide you with practical lifestyle tools so that you can reclaim your health in menopause and beyond.   Simple (but Necessary) Lifestyle Changes By the time we reach the age of 40, a necessary lifestyle change needs to happen. If it doe

Going through life feeling drained and exhausted is HARD. Every single day is a struggle. You feel stressed and overwhelmed by even the little things. And it feels like there’s no way out. But a vibrant, energy-filled life is within your reach! Small, daily rituals have the power to totally transform your energy levels and refill your tank so you face your day with a zest you thought was gone for good.  Tune in to today’s episode for 5 easy wins you can incorporate every single day to instantly uplevel your energy, productivity, and focus! Listen now to hear:   The many ways exhaustion, fatigue, and energy crashes can manifest in your life (some of these things even feel “normal”) 5 daily rituals you can leverage to turn your fatigue to energy, without big expenses or time commitments The #1 nutrient deficiency in women that contributes to exhaustion Key supplements that help enhance energy naturally (without a crash a few hours later) And more!   Mentioned in this episode: Essentially Whole® Memorial

If You Want to Transform Your Life with More Self-Love You Should: Get clear on your vision and your big ‘why’ Surround yourself with a tribe that will support you and bring you into tomorrow's results Figure out what is holding you back from being the woman you want to be and take small daily steps to change that Learn the skills to transform your life again and again and again   I believe with my whole being that our transformation is waiting on the other side of self-love. Me and my guest today, Kerry Tepedino, live in self-love every single day and credit it to the massive changes we have made in our lives both mentally, physically, emotionally, and spiritually. By cultivating more self-love and self-compassion, you can radically change your life for the better and become the woman that you want to be in the world.   Creating a Life of True Happiness Kerry Tepedino is a global leader in women’s personal development focusing on mindset mastery, emotional intelligence, and self-love. She supports women

You eat “healthy” foods, avoid sugar, yet you STILL can’t seem to shake that stubborn weight. What’s going on?? I’m shedding light on this very thing today. Your metabolism is a complex system governed by lots of different hormones and other factors, so tune in today to pinpoint exactly what’s holding you back from your weight goals. In this episode, you’ll learn: The 4 major hormones that determine your metabolism and ability to lose weight (and how each go wrong) The 10+ other reasons you could have poor metabolic fitness and struggle to lose weight Simple, daily switches you can make to boost your metabolism and lose weight safely And more!   Mentioned in this episode: Essentially You episode 219: How to Identify Low Thyroid Function and What Labs to Immediately Request| Essentially You episode 266: 5 Simple Ways to Boost Your Metabolism  Liver Support Blend   Related Resources: 5 Ways to Boost a Healthy Metabolism   Essentially You episode 258: Create a Metabolism Boosting Morning Routine wit

If You Want To Own The Wisdom Of Menopause, You Should: Stop listening to the narrative of society that says you have no power over the changes happening in your body Equip yourself with the knowledge of what your hormones are doing and how you can best support them Allow yourself to feel your feelings and grieve your loss without falling subject to the victim mentality Nourish your body through natural remedies to allow yourself the smoothest transition possible   Women in our society are taught that being miserable is just a normal part of mid-life, and nothing could be further from the truth. By taking control over what is happening within your body during this time of transition, you can make sure that life is happening for you, not to you. It is totally within your power to reinvent who you are during this time and what this next phase is going to look like for you with the right knowledge and natural remedies.   Tuning Into Your Inner Wisdom with Dr. Christiane Northrup Christiane Northrup, M.D., i

There’s nothing more frustrating than when weight shows up out of nowhere and won’t budge no matter what you try. But I’ve found that weight gain is ALWAYS a symptom of something else happening in your body, and today I’m sharing the most likely culprit! Insulin resistance is super common thanks to high levels of stress and inflammation in our lives. But it’s causing more damage beneath the surface than you might realize. Tune in today to hear: Why insulin balance matters so much, especially for women in perimenopause and menopause How insulin resistance and blood sugar instability contribute to stubborn weight (especially around the belly) Testing criteria to establish if you are facing insulin resistance Simple, natural tools and switches to get your insulin sensitivity back on track   Mentioned in this episode: Levels app Crave Reset Magnesium Restore Vitamin D Complete   Related Resources: Essentially You episode #236: The Truth about Metabolic Dysfunction and How to Address It Head On with Dr.

If You Want To Heal Your Gut, You Should: Recognize the significance of your gut health when it comes to all aspects of your body  Limit your toxic exposure, practice mindfulness, and fill your plate with diverse foods Integrate spore-based probiotics daily and consistently to help your gut garden come back to life   Hormones and the issues you may be having with your gut are not often discussed in the same sentence, but the truth is that your hormone imbalance is directly related to what is going on in your gut microbiome. Headaches, aches and pains, your energy levels, and your hormone imbalances are all directly related to your gut. The good news is there is a simple and effective way to heal your gut, which in turn will heal the other parts of your body by taking care of your gut microbiome through simple and effective solutions.   Sharing Wellness With Tina Anderson Tina Anderson has had a unique start in the world of health and on some unusual terms. While she began her career in law, she made the s

I’m so excited to be back answering your biggest hormone questions on Friday Q&A episodes! Today I’m tackling a big one: how to restart your metabolism, especially at age 35+, when nothing you do seems to turn the needle to lose weight.   I was stumped at age 36 when I suddenly gained 15 pounds over the course of 6ish months, even though I was actually exercising more and still eating well. But then I uncovered some underlying hormone issues and found out something: weight resistance is ALWAYS a symptom of something else going on in your body.   Check out this quick episode today for some instant wins to help you crack the code on your stubborn weight and give your metabolism a reboot safely, inexpensively, and instantly!   Tune in today to hear: The biggest root causes of a lagging metabolism and stubborn weight, especially over age 40 Exactly what your metabolism is, how to understand where the problem is, and how to fix it 5 quick, daily rituals and switches you can implement instantly to break through

If You Want To Add More Joy To Your Life, You Should: Integrate daily movement practices that boost your Dopamine, Oxytocin, Serotonin, and Endorphins Join or create a community that makes you feel included and supported Start viewing joy as a non-negotiable part of every single day   When I think about the most important things in my life, the list includes family, friends, health, and joy. But a lot of us can struggle with that last part, especially during times of adversity. The good news is that you can create more joy in your life by making it a priority every single day and coming home to the community around you.   Joy Should Be Non-Negotiable with Radha Agrawal My friend Radha Agrawal literally oozes joy. She is the co-founder and CEO of DAYBREAKER, a global community focused on creating joy through movement practices, co-founder of Thinx, and author of Belong: Find Your People, Create Community, And Live A More Connected Life. Radha’s joy-sparking power has earned her global recognition, an openi