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

What happens when you combine ancient Ayurvedic wisdom with cutting-edge science?  You unlock healing modalities you never knew existed. You learn how to regulate your emotions with ease. And you discover the real path to energy and joy. In this week’s episode, I’m joined by Mona Sharma—a renowned celebrity nutritionist, wellness entrepreneur, and mindfulness expert—who shares her journey from corporate burnout to vibrant, ageless living. Mona opens up about how stress, anxiety, and health challenges pushed her to rediscover her roots—spending months at an ashram, embracing mindfulness, and creating rituals that now form the foundation of her wellness philosophy. In this episode, you’ll learn how to: Harness the power of heart coherence Tune into your body’s cues and honor its needs Slow down, get quiet, and reconnect with true happiness Bring ancient ashram wisdom into your busy, modern life And so much more! If you’re ready to stop running on autopilot, let go of perfectionism, and create a longevity

Losing weight – especially stubborn belly fat – can often feel impossible.  I’ve had my own fair share of weight struggles in my late 30s, so I know exactly what it’s like to feel frustrated when NOTHING is working. But what if your dream of a flatter stomach and a more toned body is much easier to achieve than you thought?  Catch today’s podcast for 10 proven ways to shred fat AND flatten your tummy without having to hit the gym like a crazy person–and learn:   How blood sugar plays a role in belly fat The best foods you should eat more of and why The worst foods you need to avoid and why How to build your meals out and moderate your portions Specific cooking instructions and ingredient recommendations  And more! Mentioned in This Episode Gluco Support – Conquer cravings and stress-eating with my custom blend of science-backed herbs. Magnesium Restore – Give your cells the energy they need to build muscle, regulate your blood sugar, and boost your metabolism.  Grab the 14-Day Detox Kit Today! Get you

Imagine if hundreds of tiny particles you can’t even see were making their way deep into your body’s tissues—affecting everything from your hormones to your weight, mood, gut health, brain, and more.  Every. Single. Day.  This isn’t some weird sci-fi movie plot.  It’s the reality we’re living with microplastics. Which is why I’m SO excited to welcome Dr. Vincent Pedre to my podcast this week! Dr. Pedre, an integrative gut health expert, author, and my go-to resource for all things microbiome, is here to bring you up to speed on the hidden threat of microplastics on your well-being.  From that “harmless” coffee lid to the convenient food containers you use every day, microplastics are everywhere. And they’re hijacking your gut and wreaking havoc on your hormones, weight, mood, and brain.   But don’t worry—we’ve got your back.  You’re about to hear ALL the latest science, solutions, and practical steps you can take to reduce your exposure and restore your gut NOW. So if you’re ready to get ahead of the game whe

What if menopause wasn’t the end of your best years—but the beginning of them? I know that might feel impossible right now.  But trust me, we’re going to get you there! In this week’s episode, I’m joined by Dr. Nicky Keay, a renowned endocrinologist, author, and researcher.  And together, we’re pulling back the curtain on menopause and hormone therapy with truths that could change everything about how you approach this stage of life. We’re diving into the science behind HRT and busting myths that have held women back for generations.  You’ll learn why progesterone is a game-changer for mood, sleep, and energy—and how it could be the key to feeling truly amazing through menopause and beyond. This conversation is PACKED with expert tips and practical guidance you won’t find anywhere else.  So, if you’re ready to finally get the full story on menopause… AND discover what it takes to reclaim your health after 50…  Tune in now for all of that and SO much more! Visit the podcast page here: https://drmariza.c

Have you been on the fence about hormone replacement therapy (HRT) and unsure which—if any—options are even right for you?  You’re not alone. And you don’t have to navigate it blindly. In this week’s podcast, we’re diving straight into what most doctors aren’t telling women about HRT.  Whether it’s static versus cyclic dosing, the benefits of bioidentical hormones, or how to get the most out of progesterone and estrogen… Certified hormone expert Karen Martel is here to help you cut through the confusion. She’s revealing why the one-size-fits-all approach doesn’t work for hormone therapy, especially during perimenopause and menopause. And how you can tailor HRT to meet your specific needs.  Together, we’ll uncover the pros and cons of different HRT options, ways to maximize your body’s natural rhythm, and essential questions to ask your practitioner to get real results. If you’ve been waiting for clarity and confidence to make your decision around HRT… Tune in now to finally get those answers and much m

What if you could have your cake, eat it—AND keep your blood sugar stable all in the same sitting? I know it sounds impossible, especially if you’re feeling stuck in a never-ending loop of energy crashes and cravings.  But trust me—there’s a way to make it work! And today, we’re going to show you how. In this episode, Kara Collier, co-founder of NutriSense, Registered Dietitian (RD), and Certified Nutrition Support Clinician (CNSC), joins me to break down the real-life power of using continuous glucose monitors (CGMs). She’ll walk you, step-by-step, through the BEST way to track how your body handles food, movement, stress, and even those occasional sugar slips.  You’ll learn how to use this simple metabolism-saving tool to turn daily habits like a quick walk or late breakfast into powerful strategies for boosting your energy, shedding unwanted weight and belly fat, and even reducing your risk of chronic disease.  If you’ve been wanting to feel more in control of your body AND use your meals to create

How often do you think about the connection between what you eat and how you feel—not just in the moment, but the next day, or even years down the line?  As women, especially in midlife, our relationship with food and our bodies is constantly evolving. But what if you could harness that evolution to feel better than ever? In today’s episode, I’m joined by Dr. Mindy Pelz, best-selling author of Eat Like a Girl, as we uncover the secrets to transforming your relationship with food so that it works for you—not against you.  Dr. Mindy shares her personal journey with fasting, emotional eating, and how she learned to truly nourish her body in midlife for lasting energy, metabolic flexibility, and vibrant health. Together, we break down the myths about "eating perfectly.” And why SO many women unknowingly sabotage their metabolism.  You’ll walk away with simple, powerful strategies that you can start using today to finally break free from that cycle—for good. Tune in if you’re ready to enjoy every bite while unlock

Have you ever felt like the pressure to look a certain way is pushing you to extremes—leaving you more anxious, depleted, and unsafe in your own body?  And what if most of that pressure is actually coming from within? The truth is: The harder you push, the harder it gets.  Take it from Dr. Michelle Shapiro, a renowned anxiety expert and dietitian whose incredible health transformation started with drastic weight loss that ultimately spiraled into severe health issues like hypothyroidism, panic attacks, and nutrient deficiencies. In today’s podcast, Michelle gets real about the right and wrong ways to lose weight. She reveals WHY her body rebelled against the pressure to change—and how she ultimately found healing  through targeted nutrition, rebuilding her stress response, and learning to quiet the internal voices fueling her anxiety. Together, we dig into the often-overlooked internal battles that keep us stuck in hypervigilance and self-doubt.  And why it’s SO crucial to listen to these signals. Tune in to

It’s no secret that our bodies have to endure dramatic metabolic shifts throughout perimenopause, menopause, and beyond.   Things that used to feel effortless—like keeping your energy, mood, and weight in check—now take everything you’ve got.  But what if there was an easier way? A simple method to future-proof your body against aging, declining health, and even disease? Spoiler alert: There is.  In today’s episode, Dr. Federica Amati (a leading clinical nutrition scientist and medical advisor at Zoe) joined me to help move the narrative toward practical solutions and a diet plan you can start using to navigate menopause TODAY.  We explore the concept of “bioharmony” and how to use data, technology, and the right food to help you significantly reduce your risk of heart disease, type 2 diabetes, and dementia.  Dr. Federica also shares invaluable advice on how to track your symptoms and assess your progress using a FREE tool called a Menoscale.  If you're struggling with ANY of the many disruptive symptoms of p

Have you ever felt like you don’t recognize yourself anymore?  Not just physically, but a sinking feeling that something is deeply wrong and you can’t quite put your finger on it? For many women in perimenopause, this is their new reality. And it’s time we talk about why! The fact is, hormonal shifts during this transition can unexpectedly trigger PTSD-like symptoms—especially if you’ve experienced trauma in the past.  Flashbacks, nightmares, and heightened anxiety come on without warning.  The trauma may even feel like it’s happening all over again. Many women describe it as a sense of being completely disconnected from themselves—just like I did when I entered perimenopause. Which is why today, I’m addressing the issue head on. I reveal why perimenopause is often called our 'second puberty'—and how it can be just as unsettling as adolescence. Plus, I'll help you make sense of symptoms like mood swings, anxiety, and brain fog, so you can stop blaming yourself and start understanding the real changes happen

Are you waking up feeling exhausted—even after a full night's sleep?  It’s one of the top complaints I hear from women and something I’ve personally struggled with, too. Which can be especially frustrating when you know you’re doing everything else right. You’re eating clean. Walking after meals. Taking supplements…  So, what else could be causing it? Meet your circadian rhythm (aka your biological clock).  In this episode, I sat down with award-winning science journalist and circadian rhythm expert, Lynne Peeples—to help you get to the bottom of your morning sluggishness and start waking up energized. Lynne shared powerful tips from her new book (The Inner Clock) about how simple daily habits—like getting morning light and avoiding late meals—can reset your internal clock, balance hormones, and give you all-day energy.  We also discussed the importance of wearables—with specific recommendations for optimizing your body’s natural rhythms.  Tune in for the crucial steps you NEED to take to reset your circadian

We’ve all heard the saying, “Follow your heart.” But what if I told you that your heart holds even more power than we’ve been led to believe? In just a few minutes per day, you can learn to tap into that power and break free from the cycle of burnout, anxiety, and overwhelm—and completely transform your mind, body, and soul.  It’s called heart coherence. And in today’s episode, I sit down with multiple-time New York Times best-selling author, holistic wellness expert, and meditation teacher Kimberly Snyder to show you how it works.  Kimberly blends ancient wisdom with modern science—and guides you through the five heart stages:  Dark; Propelled; Steady; Devoted; and Clear.  She also shares SIMPLE, heart-centered practices that can dramatically reduce stress, boost your energy levels, and even improve your gut health, hormone balance, and relationships. Whether you're at work, at home, or in the midst of chaos, you can do these practices with ease—and the results can be life-changing.  Tune in here and get rea

Are you ready to shatter the myths surrounding menopause and take control of your hormonal health at ANY age?  The truth is, the medical establishment has—and continues—to overlook viable holistic treatments for women in midlife, especially when it comes to Hormone Replacement Therapy (HRT). The focus has always been on symptoms—NOT the root cause. But that’s all about to change. Meet Kristin Johnson and Maria Claps. Two experts on a mission to help women educate themselves, advocate for their health, and seek out medical practitioners who can help.  I sat down with Kristin and Maria to discuss the benefits and complexities of HRT, especially the critical roles that progesterone and estrogen play in maintaining your long-term health.  We also shared simple solutions to ward off serious conditions, like cardiovascular disease, osteoporosis, and cognitive decline.  This episode is packed with invaluable information that every woman should hear—whether you’re just beginning to experience hormonal changes or are

Menopause always gets a bad rap. But let’s face it… as women,  menopause is inevitable.  So let’s quit overlooking its significance and use it as a time to reassess our priorities to enjoy a higher level of self-awareness and well-being! It’s time to highlight this beautiful transition into a new phase of life.   Menopause marks evolution– not an ending. That’s why I’ve invited Dr. Anna Cabeca to the podcast today to help YOU celebrate your menopause in midlife and feel exactly how you want to in your body.  As an expert in women’s health, integrative medicine, anti-aging techniques, and longevity– you won’t want to miss all the knowledge Dr. Anna shares in this episode to help you make the most of your life!  Join us here as we dive into hormone health during menopause and talk about all the pros and cons of bioidentical hormone replacement.  Plus, we’ll guide you on what you can do NOW to navigate your body’s changes with ease and grace as you age. Check it out!  Dr. Anna Cabeca  Dr. Anna Cabeca – know

Feeling like you don’t have the mental capacity or physical energy to do the things you love lately?  You may have been told this is just a normal part of menopause and aging as a woman. But it DOESN’T have to be!  Midlife is a time for a serious health reflection. And we deserve a better method of healing to feel stronger, energized, and ah-mazing– no matter what stage of life we’re in.  This episode is all about optimizing your metabolic and brain health. Because symptoms of metabolic dysfunction can be silent, and we often excuse them away for being too busy, or just being a woman heading towards menopause.  My mission here is to help YOU create great energy and improve your metabolic health– especially in midlife when your body starts to shift.  So tune in here for all my top daily habits and recommendations on optimizing your cellular energy– for lasting brain, metabolic, and OVERALL health!  IN THIS EPISODE Building mental, emotional, and physical resilience  Understanding hormone changes to op

Last August, I was scared I’d never have the mental bandwidth to live my dreams, or even become the mom I’d always strived to be. I was severely struggling with a brain injury and post-concussion syndrome, uncertain of how my future would look.  Now– 1 year later– I’m feeling great, functioning 88% better than I was after my injury. So how did I transform, and tackle my symptoms HEAD-on? (no pun intended!) Despite perimenopausal symptoms, increased inflammation, and mold exposure I experienced all while on my road to recovery, a few things I’ve been doing have made all the difference… In this podcast, I give you my top tips– my non-negotiables and consistent habits that have helped me truly transform despite several health setbacks.  Regardless of if you’ve experienced a recent health scare or injury,  the recommendations in this podcast can be life-changing.  Tune into this episode to learn how YOU can become a woman who fires on all cylinders, living life with energy, ease, and grace! IN THIS EPISODE

The conversation around Hormone Replacement Therapy (HRT) is back on the table, which we love. But unfortunately, there’s a lot of misinformation out there.   The majority of women dosing with progesterone are not getting enough to be effective. So what do we need to do to avoid this?  Compounding pharmacist and expert in the hormone replacement field Carol Petersen joins the podcast today to guide us on how to ensure effective progesterone dosing to treat hormone-related symptoms and conditions.  Progesterone is key in estrogen metabolism and estrogen dominance–  AND it protects the uterus and supports overall health. Even if you don’t have a uterus, it still can be beneficial for women’s health.  Ready to find out if you’re getting enough progesterone?  Listen here to learn how progesterone can be your solution to a symptom-free perimenopause and menopause!  Carol Petersen  Carol Petersen is a compounding pharmacist with decades of experience helping patients improve their quality of life through bioi

Dealing with menopause symptoms is rough enough, but navigating a cancer diagnosis at the same time causes even more stress and anxiety.  As a holistic-focused physician going through menopause, a diagnosis of breast cancer put a bump in the road for Dr. Suzanne Gilberg-Lenz, leading to concerns about how she would navigate her own journey.  It can be hard to feel heard by your physician, and advocating for things like holistic healing options, lab testing, and hormone replacement therapy can become an endless battle. But as a women’s empowerment advocate and a public educator, Dr. Suzanne is here today to help YOU advocate for your needs and to speak up about your situation because you deserve to be heard.  Hearing Dr. Suzanne’s story can help you get through any tough times you’re facing. Especially for the breast cancer community– there are ways you can manage your longevity and your health now going forward for the better. Check out this podcast to find out how!  Suzanne Gilberg-Lenz, MD  Dr. Suzanne

COVID might seem like old news, but if you’re a woman in midlife who’s had COVID in the past, it could still be majorly affecting you.  Your perimenopause or menopause symptoms may actually be heightened because of your history of a viral illness like COVID.  COVID still is absolutely dysregulating women’s menstrual cycles, fertility, and perimenopause/menopause experiences. That’s why Dr. Jessica Drummond joins me today to help you navigate the ups and downs as you transition into perimenopause or menopause– all while keeping your immune system in check.  People who are most at risk for long COVID are perimenopausal women– or women in their mid to late thirties to mid-fifties. And unfortunately, post-viral syndromes can make it difficult to tolerate hormone therapies, which can be really helpful during this transition.  So it’s essential to know if the menopause symptoms you’re facing are in part due to long-COVID or another viral infection.  Listen to the podcast here to learn how you can support yours

There’s a whirlwind of emotions that comes with a breast cancer diagnosis. But it doesn’t have to be a punishment.  Integrative Oncologist Dr. Jenn Simmons works as a breast cancer expert to help thousands of women see their breast cancer diagnosis as an opportunity to reclaim their health, and she’s here today to explain why.  PLUS, she’s ready to debunk the myth that hormone replacement after breast cancer can cause recurrence– because this is NOT the case! In fact, long-term outcomes are better for women who’ve had breast cancer and go on hormone replacement than ones who don’t.  There’s a survival benefit to going on hormone replacement after cancer, and an added quality of life benefit too.  So if you or anyone you know is struggling with ANY concerns about breast cancer, this episode is for YOU. It’s time to reclaim your health and tackle your breast cancer diagnosis head on to take charge of your life!  Dr. Jenn Simmons Dr. Jenn Simmons is an Integrative Oncologist, author, podcast host, and the